CHAPTER 1

CHANGING TRENDS AND CAREER IN PHYSICAL EDUCATION

a. objective type/ Multiple-Choice Questions

(1 mark)
i. give one word answers.
1. Name the sport that is associated with Santosh Trophy.
ans. Football
2. State a social value which is developed by physical education.
ans. Team spirit
3. Name the national programme for the development of sports initiated by the Government of
India.
ans. Khelo-India
4. Name an international level competition associated with handball.
ans. Olympic Games
5. Name a popular traditional sport of India.
ans. Kho-kho
6. Name a public sector which is a big employer of sportspersons in India.
ans. Indian Railways
7. Name a national level competition associated with cricket.
ans. Ranji Trophy
ans. Syed Modi Championship
8. The offers a range of job opportunities in the field of sports.
ans. Sports Authority of India
iii. state true or false.
1. ICC World Cup is an international level competition associated with football.
ans. False
2. Physical Education classes produce healthier students with sharper intellect.
ans. True
3. Sports officials and umpires ensure that the games are carried out in a professional manner.
ans. True
7. Cricket is not a part of Commonwealth Games.
ans. True
iV. Multiple-Choice Questions
1. Which of the following is a traditional game of India?
(a) Hockey (b) Badminton
(c) Kabaddi (d) Table tennis
ans. (c) Kabaddi
Q.1 What is the word 'Physical' in Physical Education? Describe.
(a) Body only
(b) Participation in exercise
(c) Physical Training Related
(d) Body with all its embedded mind, spirit, organs with physical activity.
ans. (d)Body with all its embedded mind, spirit, organs with physical activity.

Q.2 Where did first Khelo India Winter Games held?

(a) Leh and Gulmarg
(b) Shimla and Manali
(c) Srinagar
(d) Chamoli andAuli
ans(a)Leh and Gulmarg

2. Which of the following career options is associated with physical education?

(a) Sports Marketing
(b) Sports Administration
(c) Professional Sportsperson
(d) All of these
ans. (d) All of these

3. FIFA World Cup is associated with which sports?

(a) Hockey (b) Football
(c) Cricket (d) Archery
ans. (b) Football
4. Which of the following games is not a part of the Olympic Games?
(a) Football (b) Judo
(c) Gymnastics (d) Cricket
ans. (d) Cricket
5. How much annual scholarship shall each selected athlete receive under the Khelo-India Scheme
for eight consecutive years?
(a) Two lakhs (b) Five lakhs
(c) Three lakhs (d) Eight lakhs
ans. (b) Five lakhs
Q1. How many sports discipline will be there in fourth ‘Khelo India Games’?
(a) 12
(b) 24
(c) 16
(d) 18
Ans. (b) 24
Q.1 For a Reporter what qualities are desired most?
(a) Sweet Speaking skills
(b) Soft Speaking skills
(c) Excellent Speaking skills
(d) Beautiful Personality
Ans. (c)Excellent Speaking skills
Q.2 What is the scope of Coaching?
(a) Social Parks - Fitness Camp
(b) Sports Clubs
(c) Hotels-Gym
(d) All of the above
Ans. (d)All of the above
Q4 Ancient Olympic Games were organised in the honour of God

(a) Hercules
(b) Theodosious
(c) Posedon
(d) Zeus

(d) Zeus
Q.2 For a Reporter what qualities are desired most?

(a) Sweet Speaking skills

(b) Soft Speaking skills
(c) Excellent Speaking skills
(d) Beautiful Personality
B. Very short answer type Questions
1. Define physical education.
ans. Physical education is education through physical activities for the development of the total
personality of child to its fullness and perfection in body, mind and spirit.
2. What is the primary aim of physical education?
ans. The primary aim of physical education is to make every child physically, mentally and
emotionally

fit and also to develop in her/him such personal and social qualities as will help her/him to live
happily with others and build him up as a good citizen.
3. Give a list of career options in physical education.
ans. Teaching, Coaching, Personal Trainer, Professional sportsperson, Sports officiating and umpiring,
Sports administration.
4. Name any two international level competitions associated with handball.
ans. Olympic games and Asian games
5. Name any two national level competitions associated with cricket.
ans. Ranji Trophy and Irani Trophy
C. short answer type-i Questions (3 marks)
1. Why is physical education important for youth? Give any three reasons.
ans. Physical education is important for the youth for the following three reasons:
(i) Physical activities like jogging, walking, engaging in various sports help in maintaining

correct posture and strengthening of the internal organs and muscles.

(ii) Physical education classes help the youths fruitfully employ their leisure time.
(iii) Many sporting activities function on certain social values like team spirit, fair play, cooperation
and respect. These make the youths positive and mature.
4. What are the duties involved in teaching physicaleducation?
ans. Teaching physical education is a science in its own right, entailing a number of duties such as:
• training students in gymnastics, callisthenics and other physical activities
• coaching the students in specific sports
• organising sporting events
• maintaining sports equipment, gymnasiums,fields, pools, etc.
5. What is the Khelo-India Programme?
ans. Khelo-India is a national programme for the development of sports. It is an initiative of the
Government of India to strengthen the sports ecosystem by encouraging mass participation and
promotion of excellence. This programme has been introduced to revive the sports culture in India at
the grass-root level by building a strong framework for all sports in India. It will provide a national
level platform to the grass- root level talents.
6. Name the schemes that have been merged andrevamped as Khelo-India Scheme.
ans. Being approved by the Union Cabinet, Khelo- India Programme has been revamped after the
merger of Rajiv Gandhi Khel Abhiyan (RGKA),

Urban Sports Infrastructure Scheme (USIS) and National Sports Talent Search Scheme (NSTSS).
d. short answer type-ii Questions (5 marks)
1. What are the various aspects of development achieved through physical education? Explain in
detail.
ans. The various aspects of development achieved through physical education are given below:
(i) organic aspect of development: The first step of physical education is to establish physical
fitness through regular exercise to strengthen the internal organs and muscles.
(ii) neuromuscular aspect of development: Neuromuscular aspect of physical education enhances
their relationship, in addition to gradually decreasing fatigue and providing mental satisfaction.
(iii) Mental aspect of development: Sports and games require mental alertness and concentration.
The players learn how to face tough challenges and find within themselves a sense of self-reliance.
(iv) emotional aspect of development: Physical education activities serve as a good outlet for
teenagers’ surplus energy, reduce their anxiety and may bring them closer to their peers.
(v) social aspect of development: One of the most positive outcomes of physical education is the
growth of social skills, although this may not be immediately visible. It is human nature to seek the
society of fellow human beings, no matter how well we can act alone.
2. Write about the changing trends of physical education in India after Independence.
ans. After Independence, physical education as a subject began to assume more importance as a
formal part of academics and was inculcated into the general curriculum. This subject was born out
of this particular necessity. Its primary goal is to increase the student’s productivity by keeping
her/him physically fit by including physical activity programmes as part of the curriculum. It has
undergone several changes in the past. These days, physical education as a subject is getting
popularity. There are many job opportunities in this field. Recently the Government of India has
launched Khelo- India Programme to strengthen the sports ecosystem by encouraging mass
participation and promotion of excellence. This programme

has been introduced to revive the sports culture in India at the grass-root level by building a strong
framework for all sports in India. It will provide a national level platform to the grass- root level
talents. Now, CBSE has made health and physical education mandatory for classes I to XII. So, we find
many changes in the area of physical education.
3. Discuss in detail eight soft skills needed for different careers.
ans. Eight soft skills needed for different careers are given below:
(i) Communication skills: A person who communicates well can speak his mind and explain his
thoughts and opinions in such a way that listeners can clearly understand the points.
(ii) team spirit: Being a team player is always advantageous, both for the team as a whole and for
the individual too.
(iii) Mentoring and coaching: When you are new to a job, it is likely that you will be assigned to an
experienced person who will teach you what to do and how to do it.
(iv) dedication: If you are not dedicated to your job, it will show in your performance. You will find
yourself unable to perform your duties as expected.
(v) taking initiative: Even if a person is innovative, it is only half the battle won if they cannot take
initiative. You will stand out only when you do more than is required of you and make positive and
visible changes.
(vi) Self-confidence: This is one personality trait that will serve you well throughout your life and
help you attain any goal you strive for.
(vii) time management abilities: Punctuality at work is always respected, but it is not enough to
turn up early at work or on time for a meeting; time management concerns delivery before deadline
too.
(viii) dependability: A dependable person is one on whom others have faith; their colleagues, seniors
and juniors know they can be relied on to do their work without fail on time and that they will do
their best to face whatever challenge comes up.
4. Write any five objectives of Khelo-India Programme.
ans. The objectives of Khelo-India Programme are as follows:

(i) Play Field Development

(ii) Community Coaching Development
(iii) State Level Khelo-India Centres
(iv) Annual Sports Competition
(v) Talent Search and Development
(vi) Utilisation and Creation/Upgradation of Sports Infrastructure
(vii) Support to National/Regional/State Sports Academics
(viii) Physical Fitness of School Children (any five)
5. What are the features of Khelo-India programme? Write about any five.
ans. Features of Khelo-India programme are given below.
(i) This programme/scheme will be implemented by the Central Government machinery and 100
per cent of the funds will be provided by the central government. The Government of India has
approved ` 1756 crore for the period 2017–2018 to 2019–2020.
(ii) A Pan Indian Sports Scholarship scheme, which would cover 1,000 most talented and deserving
young athletes every year across selected sports disciplines. Initially, there are 16 disciplines. They
are: Archery, Athletics, Badminton, Basketball, Boxing, Football, Gymnastics, Hockey, Judo, Kabaddi,
Kho-

Kho, Shooting, Swimming, Volleyball, Weightlifting and Wrestling.

(iii) Each selected athlete under the scheme shall receive an annual scholarship worth five lakh
rupees for eight consecutive years.
(iv) A long-term athlete development pathway would be made available to gifted and talented
youngsters to excel in competitive sports and will create a pool of highly competitive athletes who
can compete to win at the global platform.
(v) The programme aims to promote 20 universities across the country as hubs of sporting
excellence, which would enable talented sportspersons to pursue both studies as well as sports.
(vi) The programme also aims at creating an active population with healthy lifestyle.
(vii) The programme would cover about 20 crore children in the age group of 10–18 under a massive
national physical fitness drive, which will not only measure the physical fitness of all children in the
age group, but also support their fitness related activities. (any five)
6. Make a list of five sports and their competitions organised at national and international levels.
ans. A list of five sports and their competitions organised at national and international levels is given
below in tabular form.

Q. What are Traditional Games and Sports? Enlist them.

Ans. Traditional Games and Sports are the sport’s cultural Heritage of India which provides unique
opportunities for mass participation and for activities which
lead to recreation. These are important as they inculcate positive experiences through physical
activities and benefit from the virtues of community interaction and culture. The following is the list
of traditional games:

* Ball Badminton e Kho-Kho e Kabaddi e Lagori

* Yubi Lakpi e Malkhamba

¢ Gilli Danda ¢ Kalaripayattu

e Pahalwani e Vallam Kali MIND MAPPING

Physical Fitness: Abilitiy of a persorl® do daily rouXhe-\Rhysicab Education

Wellness: Wellness is the ability of an individual to live a mentally, physically, socially and
emotionally balanced life.

Q.Write a short note on technological development in the field of sports. ans

In modern life, technology is a great tool in making life easy and comfortable. Technological
advances have greatly affected sports science and other areas of life. As the market for the sports
industry has expanded, alongside its growing popularity, demand for technological study has
increased. Today no sports or athletics is untouched with the engagement and integration of
technology, either for officiating, performance
analysis or for safety and mechanical analysis. Let’s try to understand the importance of technology
in sports.
1. Officiating technology
⮞LED lights are used in various sports like cricket where they help officials to identify and take correct
decisions. In cricket, LED lights are used in stumps to decide on the status of the ball hitting the
stumps. 2.
Protective equipment : Technologically advanced materials to produce safer and more comfortable
protective gear which enable sportspersons to play at their peak without compromising their safety,
like helmets for cricketers.
3. Timing system: GATES, laser or touch sensors can be used to provide the most precise race time
possible. These timing systems also provide incredibly exact measurement down to the thousandth
of a second, which eliminates rounding errors.
4. Location Tracking System : Global Positioning System technology is being used in training and in
competitive sport, including in preparation exercises as well as during play. By using Tracking System
devices, teams can track the movement of players at the pitch and collect large amounts of data
about their performance. The system is also now introduced in sports stadium to manage spectators
and crowds during mega sports events.
5. Biomechanical and Movement analysis software : These are integrated with video recording or
live video of sports performance and exercise movements to evaluate the quality of movement and
analyse deviations of an athlete’s
Q27. 10. Write briefly about the Special Olympics.
ans. The Special Olympics was begun in 1968 by Eunice Kennedy Shriver, the sister of former US
president John F Kennedy. Its mission is to provide year-round sports training and organise athletic
competition in various Olympic type sports for children and adults with intellectual disabilities. The
aim of Special Olympics is to provide them continuing opportunities to develop physical fitness,
courage, experience joy and participate in a sharing of skills and friendships with their families, other
special athletes and community. It provides training, and compensation to 5 million athletes and
United Sports partners in around 172 countries. Special Olympics competitions are organised all
around the world.

I. Case Study

Rohan, a student of class XI has taken up physical education as he is very interested in making his
career in the field of Physical Education. When he was introduced to the career options available in
the subject he became a bit hesitant about continuing in this field because for him physical education
was just about playing so he approached his subject teacher to explain his position.On the basis of
the given information given below are a few queries of Rohan and you have to give him the reply
according to the information provided to you in your first chapter.
(A.) A child interested in reporting the sports event should further study
.
(B.) For making a future in Officiating a person should do course. (C.) Teaching physical
education to primary students requires
as qualification.
(D.) Designing and researching sports equipment is related to .(E.) Sports
 CHAPTER 2 OLYMPIC VALUE EDUCATION

i. give one word answers.

1. State the Olympic motto in three Latin words.
ans. Citius, Altius, Fortius
2. Name the place where the first Modern Olympics was organised.
ans. Athens in Greece
3. Name the tradition originated from ancient Greece Olympics to ensure the safe travel of the
players and spectators in the games.
ans. Olympic Truce
4. Who designed the Olympic Symbol?
ans. Pierre de Coubertin
ans. Antwerp Games, Belgium
4. Three runners called travelled to all Greek city-states to spread the message of Olympic truce
during the Ancient Olympic Games.

6. are the parallel games to the Olympics.

ans. Paralympics
7. was an African–American athlete whose honour was refused by Adolf Hitler.
ans. Jesse Owens
8. The first Winter Youth Olympics was hosted by

ans. Innsbruck, Austria

iii. state true or false.
1. Special Olympics World games are not held in the same year with the Olympic games.
ans. True
2. International Olympic Committee promotes doping in sports.
ans. False
3. The Olympic Game begins with the burning of the torch in Greece.
ans. True
iV. Multiple-Choice Questions
1. Which of these sports forms an event at the Winter Olympics?
(a) Judo (b) Luge
(c) Handball (d) Water Polo
ans. (b)
2. In which country were the first Summer Olympics held?
(a) France (b) USA
(c) Greece (d) Great Britain
ans. (c)
Q.3. Ancient Olympic Games were organised in the honour of God
(a) Hercules
(c) Posedon
(b) Theodosious
(d) Zeus
ans. (d) Zeus
Q.4.Where is the headquarters of IOC.
(a) NewYork
(b) Switzerland
(c) Paris
(d) France
ans. (b) Switzerland
3. In which year was the Indian Olympics Association created?
(a) 1927 (b) 1947
(c) 1952 (d) 1964
ans. (a)
4. Which of these sporting events is held in parallel with the Summer Olympics?
(a) Winter Olympics (b) Youth Olympics
(c) Paralympics (d) Special Olympics
ans. (c)
5. Which one of the following was the founder of Special Olympics games?
(a) John F Kennedy
(b) Eunice Kennedy Shriver
(c) Baron de Coubertin
(b) Sir Dorabji Tata
ans. (b)
6. What is the name of the anti-doping foundation initiated by the International Olympic
Committee to promote, coordinate and monitor the fight against drugs in sports?
(a) International Drug Monitoring Agency (IDMA)
(b) World Anti-Drugs Council (WADC)
(c) International Doping Committee (IDC)
(d) World Anti-Doping Agency (WADA)
ans. (d)
Q5. Given below are the two statement labelled Assertion
(A) and Reason (R)
A. Assertion (A): Olympic Flag/symbol is a milky white background with five interlinked rings of
different colours.
B. Reason (R) : Red Colour in Olympic Flag/symbol represent America Continent.
In the context of above two statement, which one of following is correct?
(a) Both (A) and (R) are true and (R) is correct explanation of (A)
(b) Both (A) and (R) are true but (R) is not the correct explanation of (A)
(c) (A) is true, but (R) is false
(d) (A) is false, but (R) is false. Ans. (¢)
Q6. When was 1.O.A. established?

(a) 1937
(b) 1935
(c) 1925
(d) 1927

(d) 1927

Q7. When was the first special Olympics held.

(a) 1966
(b) 1968
(c) 1970
(d) 1972
(b) 1968
Q.3. When was the first special Olympics held.
(a) 1966 (b) 1968 (c) 1970 (d) 1972
Ans. b) 1968
Q.4 The number of components in pranayama are-
(a) Three (b) Two (c) Five (d) Seven
Ans. (a) Three
B. Very short answer type Questions
1. When was the first recorded Olympic Games held in ancient Greece?
ans. The first recorded Olympic Games were held in Greece in 776 BCE.
2. Name the venue of the ancient Olympics.
ans. The name of the Venue of the ancient Olympic Games was a valley in Elis on the Pelonnese
Peninsula.
3. What were the rules of the ancient Olympics?
ans. The rules of the ancient Olympics were as under:
• Only freeborn Greek males could participate in the Games. However, athletes from the Roman
Empire were later allowed to join.
• Slaves and convicts were banned.
• Women were not even allowed to enter the stadiums once they were married.
• Q9. Given below are the two statement labelled Assertion (A) and Reason (R)
•
• A. Assertion (A): Olympic Flag/symbol is a milky white background with five interlinked rings of
different colours.
• B. Reason (R) : Red Colour in Olympic Flag/symbol represent America Continent.
• In the context of above two statement, which one of following is correct?
• (a) Both (A) and (R) are true and (R) is correct explanation of (A)
• (b) Both (A) and (R) are true but (R) is not the correct explanation of (A)
• (c) (A) is true, but (R) is false
• (d) (A) is false, but (R) is false.
• Ans.(¢)

Competitors had to stay in Olympia for one month and practice before the commencement of
the Games. They also had to take an oath that they were already trained for ten months in their
state before coming to Olympia. (any one)
5. What would you say is the biggest single difference between the ancient and modern Olympic
rules when it comes to participation rules?
ans. The biggest difference between the ancient and modern Olympic rules when it comes to
participation rules is that previously no women whether married or unmarried could participate in
Olympic games and now all females can participate in Olympic games if they are eligible.
6. Where is the torch of the modern Olympic Games originally lit before it is brought to the host
city?
ans. The torch of the modern Olympic Games, originally lit, before it is brought to the host city, is in
Olympia Village, Greece.
7. What does Olympic symbol represent?
ans. Olympic Symbol represents to celebrate the – sporting friendship and cooperation between the
people of all the five continents.
8. What is the motto of the modern Olympic Games?
ans. The motto of the modern Olympic Games comprises three Latin words—Citius, Altius and
Fortius which mean Faster, Higher and Strongerrespectively.
9. What do you understand by Citius, Altius and
Fortius?
ans. We understand by these three Latin words
i.e. Citius, Altius and Fortius to celebrate the spiriting friendship and cooperation between thepeople
of all the five continents.
10. In which years were the modern Olympic Gamescancelled and why?

ans. The Olympic games were cancelled in the year 394 BCE by the Roman Emperor Theodossius as
he did not favour “Pagan Practices”.
11. What do you understand by Paralympics?
ans. The word ‘Paralympics’ is derived from the two Greek word ‘para’ means ‘beside or along side’
and the other word ‘Olympics’.
12. Where is the headquarter of International Olympic Committee located?
ans. The headquarter of International Olympic Committee is located at Laussane, Switzerland.
C. short answer type-i Questions 3 marks
1. Write a brief note on the ancient Olympics.
ans. The Olympic began in Ancient Greece thousands of years ago. It is difficult to determine when
exactly they did begin. We only know about venue and that venue is – Olympic, a valley in Elis on the
Peloponnese Peninsula. The first recorded Olympics were held in 776 BCE. The only event was a
single footrace won by a cook named Coroebus.
2. Why did the ancient Olympic Games decline?
ans. The Olympic Games reached their peak by 400 BCE and began to decline. The Olympic Games
were abolished in 394 CE by the Roman Empire Theodossius I, who was Christian and did not favour
pagan practice.
3. How were the ancient Olympics a period of peace?
ans. Olympic Games played a vital role for peace by an agent of friendship and solidarity and
encouraged the adoption of peace. The Olympic Games encourage to forget all the individual
differences. The event commences with mutual respect and harmony.
4. What are the similarities between the ceremonies of the ancient Olympics and the modern
Olympics?
ans. The similarities between the ceremonies of the ancient Olympic and modern Olympics is that:
(i) A torch is lit;
(ii) The flag is hoisted.
5. What are the objectives of the Olympic Games?
ans. Bron de Coubertin said of the Olympic Games: “Why did I restore the Olympic Games? To enable
and strengthen sports, to ensure their independence and duration and thus to enable them better
to fulfill the educational role incumbent upon them in the modern world.”

The Objectives of the Olympic Games are thus:

• The development of team spirit, sense of loyalty, and honour not only among sportsperson
but also among humanity beyond the realm of sports.
• To promote competitive sports and preserve them for future generations.
• To bring international communities closer and call for peace and harmony by getting rid of
divisions of caste, creed, colour, race and religion.
• To highlight the importance of physical education and the positive impact it has on the youth’s
character and personality development.
6. What do you mean by Olympic values?
ans. The Olympic Games are about spreading the spirit of friendship and solidarity among the people
from various countries of the world.
7. Write about the equality in Olympic values.
ans. No preference is shown on the basis of race, colour, caste, creed or religion. The winners may be
anyone or may belong to any country or community; it is their skills and hard work that secure them
their medals. But it is unfortunate that Olympic games have not been free of controversies and
tragedies. We can sight an example of Adolf Hitler who refused to honour Jesse Owens the African
athletic champion because of his race and colour.
8. What is the significance of the design on the Olympic Flag?
ans. The Olympic Flag was created in 1913 at the suggestion of the Baron de Coubertin. Olympic Flag
is made of white silk and contains five interlocking rings / circles in five colours representing five
continents of the world viz. America, Europe, Australia, Asia, and Africa. The five rings have different
colours: Yellow, Red, Blue, Green and Black. The Interlocking of rings/circles symbolizes cooperation
and friendship between the people of all five continents.
9. Write briefly on Baron de Coubertin and how he helped bring the Olympics back to life.
ans. Baron de Coubertin, a Parisian, is considered the pioneer for injecting the life into the Olympics.
It is he who found the games as an agent to work for international peace. He called a meeting of
various countries in 1893. The countries included the Greece, Italy and Spain.

In the meeting he talked about his endeavour. Then he called the second meeting on 16 June 1894 in
Paris. In this meeting 75 representatives of 13 countries participated and resolved that;
“Sports competition should be held every four years on the line of the Greek Olympic Games and
every nation should be invited to participate.” The first modern Olympic was organized in 1896.
Athens hosted it and nine countries competed.
1. Discuss the ancient Olympic Games.
ans. The Olympic games began in Ancient Greece thousands of years ago. When exactly the Olympics
began is not known, but the venue is known where the Olympics were held and it is at Olympia, a
valley in Elis on the Peloponnese Peninsula. The first recorded Olympics were held in 776 BCE. The
only event was a single footrace, won by a cook named Coroebus. With the passage of time other
events like: the hoplitodrome, chariot races, pentathlion consisting of five events like: Jumping,
Javelin, Sprint, Discuss, Wrestling and Pankration of boxing and wrestling where a player could be
declared or lay unconscious in the arena, were eventually added. The Olympic Games were actually
just one of four ancient Panhellenic

Games held at two or four year intervals, but they were more prestigious than the other three
– the Pythian, Nemean and Isthmian Games.
2. Write an essay on the values, ideals, symbols and objectives of the modern Olympics.
ans. The Olympic symbol was designed by Baron de Coubertin in 1914. It is made of five interlinked
rings to celebrate sporting friendship and cooperation between the people of five continents.
The Olympics ideals tell us that “The important thing in the Olympic is not the triumph, but struggle.
The essential thing is not to have conquered but to have fought well.”
The objectives of the Olympics are to develop team spirit, sense of loyalty and honour not only
among sportsperson, but also among humanity beyond the realm of sports. This is not enough but it
helps to promote competitive sports and preserve them for future generations and also to bring
international communities closer, call for peace and harmony by getting rid of divisions of caste,
creed, colour, race and religion. It helps to highlight the importance of physical education and the
positive impact it has on the youth’s character and personality.
The Olympic Games help in spreading the spirit of friendship and solidarity among the people from
various countries of the world. Above all, it gets nations together to participate in these games,
leaving aside the differences whether political or any other.
3. Write short notes on
(a) the Olympic ceremony.
(b) Olympic values.
ans. (a) the olympic ceremony: Olympic ceremony begins with the burning of the torch in Olympic
village, Greece. This torch is then brought to the host city. The participants of each country conduct a
march past, with the Greek troupe taking the lead and athletes from the host country take up the
rear. An assortment of culture and entertainment programme is shown in the stadium, after which
the Olympic Flag is hoisted and the flame lit by torch. The leader of the host city then declares the
commencement of the Games.
The Olympic Games are closed with an assembly of all participants. They gather at the Stadium as a
group.
Three flags are then hoisted. First, the

Greek flag to the tune of the Greek national anthem; Second the host country’s flag with its national
anthem and third, the flag of the country hosting the next games, to the tune of its national anthem.
The president of the IOC expresses words of gratitude to the organizers and the participants and
formally closes the games. The Olympic flag is handed over to the mayor of the city, who keeps it
safe till the next Games. The flame is finally extinguished.

(b) olympic values: The Olympic Games are about spreading the spirit of friendship and solidarity
among the people from various countries of the world. It is not only the players but also nations
come together to participate in these games, leaving aside whatever political or any other
differences they might have. Its endorsement of peace is reflected in its Olympic Truce Movement
and in its logo: a dove drawn above the Olympic Symbol, therefore, IOC does not need to send out
spondophoroi.
4. Enumerate the main functions of the IOC.
ans. The main functions of IOC are:
• To encourage and support the promotions of ethics in sports as well as education of youth
through sports and to dedicate its efforts to ensure that, in sports the spirit of fair play prevails and
violence is banned.
• To encourage and support the organization, development and coordination of sports and sports
competitions.
• To ensure the regular celebration of the Olympic games.
• To cooperate with competent public or private organizations and authorities in the endeavor to
place sports at the service of humanity and thereby to promote peace.
• To take action in order to strengthen the unity and to protect the independence of the Olympic
Moment.
5. Write in detail about the objectives of the IOA.
ans. The main objectives of the IOA are as under:
• Development and promotion of the Olympic movement.
• Promotion and encouragement of the physical, moral and cultural education of the young
people of the nation so that their character can be developed.
• Provision of the Olympic Charter, the

Olympic movement, the World Anti-Doping Code and to abide by the decisions of the International
Olympic Committee.
• To enforce and defend the exclusive right of the IOC and Association to the use of the Olympic
properties to the Olympic Charter.
• To certify the eligibility of competitors from India for such international competitions that
require such certificates.
• To act as the channel of communication between National Sports Federation and the
Government of India for financial or other assistance to the Federation.
• To have full and complete jurisdiction over all matters pertaining to the designation of the city in
relation to hosting the Olympic Games in India.
• To resist in the realm of sports all pressure of any kind whether of a political, legal, racial,
religious or economic.
Q.2, case study

Rohan, a student of class XI has taken up physical education as he is very interested in making his
career in the field of Physical Education. When he was introduced to the career options available in
the subject he became a bit hesitant about continuing in this field because for him physical education
was just about playing so he approached his subject teacher to explain his position. On the basis of
the given information given below are a few queries of Rohan and you have to give him the reply
according to the information provided to you in your first chapter.

(A.) A child interested in reporting the sports event should further study __________.
(B.) For making a future in Officiating a person should do ________ course.
(C.) Teaching physical education to primary students requires _____________ as qualification.
(D.) Designing and researching sports equipment is related to __________.
OR
Sports journalism involves _________.
I. 8. Case Study
Olympism

While introducing the chapter Olympism in physical Education class Mr Davis found that children
were not familiar with the term and were clueless about the various committees working in this
field.So he explained in detail about IOC and various information related to it were discussed. On the
basis of ur knowledge about IOC answer the following questions
a. What is the full form of IOC?
b. When was the IOC established?
c. Where is the headquarter of IOC?
d. How many active members are there of IOC?
e. List down any three functions of IOC?

Q3 Match List-I with List - II and select the correct answer from the code given below:
(i) Khelo India Program 1. It was started on 29 August 2019
(ii) Fit India Program 2. It was first started on 31 January 2018
(iii) Aim of Physical Education 3. Advance wearable gears
(iv) Smart Vests 4. All round development of an individual

(i) (ii) (iii) (iv)

(a) 2 4 3 1
(b) 2 1 4 3
(c) 4 3 1 2
(d) 3 1 2 4
 YOGA -3
a. objective type/ Multiple-Choice Questions
(1 mark)

i. give one word answers.

1. Name the personality who took yoga to the west and spread awareness of its innumerable
benefits.
ans. Swami Vivekanand
2. Name the limb of yoga which deals with breathing exercises and control of internal energy.
ans. Pranayama
3. Name any one yogic asana which prevents postural deformity.
ans. Mayurasana / Chakrasana / Bhujangasana
4. Name the relaxative asana in which the practitioner lies on his back in the manner similar to a
dead body.
ans. Shavasana
5. Name the meditative asana which is performed by sitting on the knees with a straight posture
and upward spine.
ans. Vajrasana
6. Name the cultural asana in which the practitioner stands on the head.
ans. Shirshasana

shaking the belly to stimulate the intestine and strengthen the liver.
ans. Nauli
5. is a powerful breathing technique that improves metabolism, blood circulation and
functions of liver and kidneys.
ans. Kapalbhati
6. are the cleansing activities used for purifying the body.
ans. Kriyas
7. is a position which can be held steadily and comfortably for a long stretch of time.
ans. Asana
8. is the highest limb in Ashtanga Yoga in which a person experiences oneness with the
universe.
ans. Samadhi
iii. state true or false.
1. In Bhastrika pranayama, the belly is involved in the process of respiration.
ans. True
2. Vajrasana can help tackle diabetes.
ans. True
3. Pratyahara is a breathing exercise.
ans. False
4. Vrikshasana is a standing asana.
ans. True
5. Naukasana helps to strengthen the abdominal muscles.
ans. True
iV. Multiple-Choice Questions
1. On which date is the International Yoga Day is celebrated?
(a) 15 August (b) 21 June
(c) 26 January (d) 21 July
ans. (b)
2. How many limbs of yoga are there?
(a) 5(b) 7
(c) 8 (d) 13
ans. (c)
3. Which of the following is not a meditative asana?
(a) Vajrasana (b) Padmasana
(c) Shavasana (d) Gomukhasana
ans. (c)
Q.5 Given below are two statements one labelled as

Assertion (A): Principal of reversibility tells how adjustments based on individuals should be done.
Reason (R): The overload should not be increased too slowly or too rapidly as it may result in injury
or muscle damage.
In context of the above two statements, which one of the following is correct?

(a) Both A and Rare true and R is the correct explanation of A

(b) Both A and R are true, but R is not the correct explanation of A.
(c) A is true, but R is false.
(d) A is false, but R is true.
ans. (d)A is false, but R is true.
Q.6 The number of yogic kriyas are or the shatkarma includes how many Kriyas?

(a) Four
(b) Five
(c) Six
(d) Three
ans. (c) Six
4. Which famous yogic book was written by Maharshi Patanjali?
(a) Yoga Sutras (b) Yoga Manjiri
(c) Ashtanga Yoga (d) Samaveda
ans. (a)
5. Which of the following asanas resembles the pose of an eagle?
(a) Naukasana (b) Tadasana
(c) Garudasana (d) Vrikshasana
ans. (c)
6. Asanas are classified into three categories. Meditative asanas and relaxative asanas are two of
them. Which is the name of the third category?
(a) Pranayama
(b) Cultural or Corrective asanas
(c) Spiritual asanas
(d) Devotional asanas
ans. (b)
Q8. Which of the following is not a part of yama?
(a) Sataya
(b) Aprigrah
(c) Asteya
(d) Santosh

Ans. (d) Santosh

Q.5 Given below are two statements, one labelled as Assertion (A): Stimulants are considered as
drug. Reason (R): Gene doping is physical method of doping.
In context of the above two statements, which one of the following is correct?
(a) Both A and Rare true and R is the correct explanation of A.
(b) Both A and R are true, but R is not the correct explanation of A.
(c) A is true, but R is false.
(d) A is false, but R is true.
Ans. (b)Both A and R are true, but R is not the correct explanation of A.
Q,6 Which of the following is not a body building Asanas?
(a) Dhanurasana(b) Ehakrasana(c) Mayurasana (d) Shavasana
Ans. (d) Shavasana
Q9. Which is the eighth element of Ashtanga Yoga?
(a) Dhyana
(b) Dharana
(c) Samadhi
(d) Pratayahara
Ans. (¢) Samadhi

Q10. The number of yogic kriyas are or the shatkarma includes how many Kriyas?
(a) Four
(b) Five
(c) Six
(d) Three Ans. (a) Six

Q11. Complete stability of mind is known as

(a) Samadhi
(b) Pratayahara
(c) Dharana
(d) Dhyana Ans. (d) Dhyana

B. Very short answer type Questions

1. What do you mean by yoga?
ans. Yoga is derived from a Sanskrit word ‘Yuj’ whichmeans to join or unite. It has become a
prevalent feature of modern society and the culture of healthiness.
2. Write a short note on importance of yoga.
ans. Yoga plays a significant role and aids us tounderstand our inner self, gives us lasting peace of
mind and appreciation of life. Its goal is to help us to utilize the breath and body to achieve an
awareness of ourselves as a unit

interconnected with others in the unified whole of creation.

3. What are the eight limbs of yoga?
ans. The eight limbs of yoga are:
• Yama
• Niyama
• Asanas
• Pranayama
• Pratyayhara
• Dharana
• Dhyana
• Samadhi
4. Differentiate between yama and niyama.
ans. The difference between yama and niyama isgiven below:
• Yama is an universal morality and ethics, comprising ahimsa, satya, asteya, brahmacharya and
aparigraha.
• Niyama are the personal rules comprising saucha, santosha, tapa, swadhaya and ishwara
pranidhana.
5. What is meditation?
ans. Meditation is also called dhyana. It is the technique of soothing the mind and achievinga state of
consciousness that is totally different from the normal waking state. It connects us with all levels of
ourselves. Through it we can touch the highest state of consciousness.
6. Define (a) asana, (b) pranayama, (c) kriya.
ans. (a) asana: Patanjali describes asana as ‘sthiram sukham asanam’. It describes as a position which
can be held steadilyand comfortably for a long stretch of time. In asana, the body is kept in a variety
of position in order to make it healthier and fit.
(b) pranayama: ‘Prana’ is breath or vital energyin the body responsible for life force and ayama
means control. It, therefore, means control of breath.
(c) Kriya: A kriya is a cleansing activity used for purifying the body and preparing it for thejourney to
a higher state of consciousness.
7. What are the two types of neti?
ans. The two types of neti are:
• Sutra neti
• Jal neti
8. What is Sukhasana?

ans. Sukhasna, also known as the Easy Pose, the Decent Pose or the Pleasant pose–hence the name
sukha – pleasure. Sukhasana is a form of asana in which the individual assumes a crossed-legged
sitting position.
14. Define yog-nidra.
ans. Yoga-nidra or yogic sleep is a relaxation technique that is simple to perform and has wide
benefits for the body and soul.
C. short answer type-i Questions 3 marks
1. Why is yoga important in modern life?
ans. We live in an era in which the challenge of modern society is to continuously adapt to a rapidly
changing world. We have arrived at a fairly advanced state of living, we also face stress levels that far
exceed the concerns and complications faced by our ancestors. We are worried and worried for
shelter, food and clothing in other words we face the civilization of materialism.

In order to get over this kind of anxiety and worries, yoga plays a significant and vital role. It aids us
to understand our inner self, gives us lasting peace of mind and appreciations of life. The main
purpose of yoga is to help us utilize the breath and body to achieve an awareness of ourselves as a
unit interconnected with others in the unified whole of creation.
2. Write short notes on: samadhi, dharana, pratyahara and dhyana.
ans. • samadhi: It is the highest limb in Ashtanga Yoga – the final stage in which a person experiences
oneness with the universe. There are two types of samadhi: one as samprajnata samadhi also called
savikalpa samadhi and the other asamprajnata samadhi also called as nirvikalpa samadhi.
• dharana: It is sixth limb of Ashtanga Yoga, translated as concentration or single focus. It is the
initial step of deep concentration or Samadhi, where the object being focused upon is held in the
mind without consciousness wavering from it. The focal point can be at the centre of the head of the
navel.
• pratyahara: Ahara means food or anything we take into ourselves from the outside. Prati stands
for against or away. Pratyahara, therefore, literary means ‘control of ahara’, or gaining mastery over
sensory pleasures. Its primary function is the withdrawal from or control over sensory impressions,
releasing the mind’s external influences. It strengthens the mind’s power of immunity and brings it
close to divinity by avoiding sensory distractions of sound, beauty, smell, touch, etc.
• dhyana: It is known as meditation. It means profound contemplation without distraction. Here
the practitioner trains the mind to remain fixed at a single external point in a continuous flow. The
concentration is so strong that no sensory perception or intrusion can break it. In this way, the
practitioner approaches spiritual liberation and bliss.
3. Discuss at least three types of asanas for concentration.
ans. The three types of asanas for concentration are as under:
• padmasana (lotus pose): A cross-legged sitting yoga posture which can calm the mind and fight
physical ailments. Four mudras (hand gestures) can be used in padmasana:

chin mudra, chinmayi mudra, adi mudra and

brahma mudra.
• swastikasana (ankle lock pose): Also known as the auspicious pose, swastikasana is a simple
sitting posture with the ankles locked against each other. It can bring relief from muscle pain.
• Vajrasana (thunderbolt pose): Performed by sitting on the knees with a straight posture and
upward spine. It is known to stimulate digestion and liver function.
4. Differentiate between Relaxative Asanas and Cultural Asanas.
ans. The differences between Relaxative asanas and Cultural asanas are as under:
relaxative asanas: These asnas are designed in such a manner that there is no need to contract the
muscles. Its aim is to remove fatigue and relax an individual physically and mentally. For example,
we take a few relaxative asanas here: Shashankasana, Shavasana, etc.
Cultural asanas: These are exercise poses that imitate various aspects of God in the form of animals
and divine beings. It has three stags: coming into the position, holding the position and releasing
oneself from the position. It also has different types like: Shalabhasana (locust pose), Halasana (plow
pose), Matsyasana (fish pose) and Shirshasana (headstand pose).
5. Write short notes on any three yogic kriyas.
ans. Three yogic kriyas can be described as under:
• neti (nasal cleansing): It is important to keep our nasal clean for making respiration easier,
maintaining personal hygiene and preventing infection. It can be done in two ways like Sutra neti
and Jal neti.
• nauli (abdominal message): It is a method of churning or sacking the body to stimulate the
intestines, strengthen the liver and ease the process of digestion and ejection.
• Vasti (Colon cleansing): Like an enema, vasti also cleans the large intestine. It achieves this with
the suction of water or air through the rectum.
6. How does yoga improve concentration?
ans. In Patanjali’s Yoga Sutras, it has been stated yoga chitta vriti nirodha. The famous scholar I K
Taimni translated this as “Yoga is the silencing of the modifications of the mind”. We can say that
yoga enables concentration. It eliminates distractions and lets the individual focus his mind calmly
and effectively.

13. Explain the concept of yog-nidra.

ans. Yoga-nidra or yogic sleep is a relaxation technique that is simple to perform and has wide
benefits for the body and soul.
It energises the body. The energy of our body becomes consolidated and our nervous system is fully
activated readying us for the final meditation. Yoga-nidra can be understood as a state between
consciousness and sleep in which the practitioner is alerted to the inner world. In order to attain a
satisfactory yoga- nidra certain conditions are necessary: first, the stomach should be light. Secondly,
the area where you have chosen for practice should be free of clutter.
14. What are the benefits of yog-nidra?
ans. The benefits of yoga-nidra are as under:
• Yoga-nidra can be practised by anyone and does not require any complicated poses or
techniques. It only requires you to lie on the floor in a comfortable area of your choice only.
• It is easy to fit yog-nidra into your daily life. You can do it in the morning, evening or before
sleeping.
• It reduces stress and tension to a large extent. By staying in tune with your breathing and
scanning your body, you help calm the nervous system and achieve full relaxation.
• It also makes you to realise yourself. You come face to face with your deeper spiritual self,
making you one with your body and instilling a strong sense of tranquility throughout.

• It awakens your creativity, enhances memory retention and increases learning capacity.
d. short answer type-ii Questions 5 marks
1. Write a brief note on the eight limbs of yoga.
ans. The eight limbs of yoga are:
• yama: Universal morality and ethics comprising ahimsa, satya, asteya, brahmacharya and
aparigraha.
• niyama: Personal rules, comprising saucha, tapa, swadhyaya, and ishwara pranidhana.
• asanas: It means body posture.
• pranayam: It is the breathing exercises and control of prana.
• pratyahara: It means the control of senses.
• dharana: It means concentration and cultivating inner peace and awareness.
• dhyana: It is the devotion, meditation on the divine will.
• samadhi: It means the union with the divine.
2. Write in detail on: (a) yama and (b) niyama.
ans. (a) yama: It is the first form of Yoga. It has the following five sub-disciplines:
• ahimsa: One of the most recognized terms in Indian cultural history. It means non- violence.
• satya: It means the truth. This highlights the importance of truthfulness.
• asteya: It means to ‘not steal’ or non-stealing of anything whether money, material, ideas,
speeches or writings, etc.
• Brahmacharya: It is denouncement of excessive sexual desire and lust rather than abstinence
from sexual activity which is necessary for protection.
• aparigraha: It is the hoarding of wealth for self-interest. It enables us to be satisfied with what
we have or get.
(b) niyama: It is being performed to eliminate wrong, harmful or disturbing behaviour. We have five
types of niyamas like:
• saucha which focuses on the importance of having a clean body and mind which can be realised
by practising asanas and prayanamas.
• santosh: Like aparigraha, santosh upholds modesty, as a virtue which can bring us contentment
of mind.

• tapa: It is called for a discipline use of the energy produced by the body by applying it to fruitful
physical tasks and activities.
• swadhyaya: ‘swa’ means ‘self’, adhaya’ means ‘study’. It is, therefore, thoughtful reflection on
oneself and one’s actions.
• ishwara pranidhana: Proximity with the Divine will save us from going astray.
3. Describe the different types of asanas in detail.
ans. The different type of asanas are:
(a) Meditative asanas: This type of meditative poses are very important when practising the
breathing exercises and meditations like:
• padmasana which is a cross-legged sitting yoga posture and can calm the mind and fight physical
ailments.
• swastikasana: It is a simple sitting posture with the ankles locked against each other.
• Vajrasana: It is performed by sitting on the knees with straight posture and upward spine.
• gomukhasana: A sitting position that releases tension in the hips and shoulders and utilizes the
ankles, thighs, hips and chest.
(b) relaxative asanas: These are designed in such a way that there is no need to contract the
muscles. Its aim is to relieve from the fatigue. Here are some of the examples:
• sashankasana: It is a bending position in which the body resembles a hare.
• shavasana: In this asana a practitioner lies on his back in the manner of a dead body. It removes
one from the stress and anxiety.
• Makarasana: It is opposite to shavasana. Here the practitioner; lies with his face upside down.
(c) Cultural asanas: These are the exercise poses that imitates various aspects of God in the form of
animals and divine beings.
A few examples are as under:
• shirshasana: In this type of asana, the practitioner stands on head and this offers many health
benefits.
• Matsyasna: When carried out in water, this chest – lifting pose can make the body float like fish.
It stretches and relieves tension in
the neck and chest and eases the breathing and tones the pituitary glands.
• halasana: In this pose, the practitioner lies on the back, raises legs above the torso and brings
the feet towards the head.
• shalabhasana: The practitioner lies on the stomach and raises his legs giving the appearance of a
locust.
4. What are the eight types of pranayama? Discuss.
ans. The eight types of pranayama are:
• suryabhedi pranayama: An alternative breathing technique that increases flow of the gall and
digestion, reduces phlegm and gas, provides body warmth and purifies the blood.
• ujjayi pranayama: Sharpens the mind, generates internal body heat, lowers the risk of heart
attack and can help patients cope with respiratory diseases especially asthma.
• sheetkari pranayama: It means the Inhalation through an open mouth and exhalation thorough
the nose. Health benefits include lowering of body temperature and blood pressure, enhancement of
digestion and relieving of stress.
• Bhastrika pranayama: It is the pranayama in which the belly is involved in the process of
respiration. It is useful for metabolism and digestion.
• sheetli pranayama: It is the pranayama in which the practitioner rolls the tongue, sticks it out
and breathes through the hole and then closes the mouth and exhales through the nostrils.
• Bhramari pranayama: Breathing is performed with the index fingers pressing into the air and
sounding like a black Indian bee.
• plavini pranayama: In this kind of pranayama, the practitioner crosses the legs and balances on
the hands to raise the body. It increases the blood circulation.
• Kapalbhati: A powerful breathing technique that improves metabolism, blood circulation and
function of the liver and kidneys.
5. Describe the benefits of (a) asana and
(b) pranayama.
ans. (a) The benefits of asanas are as follows:
• It makes the practitioner alert to the centre of his being, which further helps to maintain

balance in movement and renders the body more agile.

• Blood circulation is improved along with the internal organs for smoother functioning of the
body.
• It reinforces immunity and resistance, enhances acuteness of the senses, increases the mind’s
ability to concentrate and respond intelligently and reduces stress.
• It fends off fatigue and provides relief from cramp and joint pains.
(b) The benefits of pranayama are as follows:
• It generates the internal body heat, lowers the risk of heart attacks, helps to cope with
respiratory diseases particularly asthma.
• It lowers the body temperature and blood pressure, enhancement of digestion and relieving
stress.
• It cools down the nervous system and endocrine glands.
• It is useful for metabolism and digestion.
• It gives relief from tension, anxiety, migraines, headaches and lowering of blood pressure.
• Increases blood circulation.
• It increases the flow of the gall and digestion, reduces phlegm and gas.
6. Discuss how yogic kriya can cleanse the human body.
ans. Yogic kriyas are cleansing activities used for purifying the body and preparing it for the
journey to a higher state of consciousness such as neti, kapalbhati and trataka. In yogic kriyas, we
have six activities like neti which means nasal cleaninsing, kapalbhati meaning detox breath, trataka
meaning gazing at a candle flame, vasti known as colon cleansing and it cleans the large intestines,
dhauti which means internal cleaning, nauli meaning abdominal massage and it is the method of
churning or shaking the belly to stimulate the intestines, strengthen the belly to stimulate the
intestines, strengthen the liver and ease the processes of digestion and ejection.

e. Value-Based Question
During summer vacations, Neha decided to join a yoga camp with one of her friends, Jenny. Their
yoga trainer taught them different asanas like Meditativeasanas, Relative asanas and Pranayama.
He told them about the importance of yoga inone’s life. “Yoga is nothing but discipline.” Yoga helps
to become creative, focused and develop positive qualities in life. He suggested them to practice
asanas and breathing exercises everyday.He suggested them to live healthy and maintain positive
lifestyle by adopting healthy eating habits.After rejoining school, they continue to practice yoga.
They felt some physiological changes as well as psychological changes in them.
answer the following questions based on the above passage:
1. What do you mean by Meditative Asanas?
2. What is the importance of yoga in our life?
3. What are the values shown by Neha and Jennyduring the camp?
ans.
1. Meditative asanas are the postures to attain peace of mind.
2. The importance of yoga in our life is that it aids us to understand our inner self, gives us
lastingpeace of mind and appreciation of life.
3. Self care, health consciousness, use of knowledge, etc

Q. Match List-I with List-IT and select the correct answer from the code given below :-

List-1 List-I1
(A) Static Strength (i) Ability to overcome resistance with maximum or high speed.
(B) Maximum Strength (ii) Ability to muscles to act angainst maximum resistance
(C) Explosive Strength (iii) Ability of an individual to overcome resistance under fatigue conditions.

(D) Strength Endurance (iv) Ability of muscles to act against resistance in static position.
Option Code (A) (B) ( C)(D)

option code
(A) (B) (C) (D)
(a) (IV) (II) (I) (III)
(b) (I) (II) (III) (IV)
(c) (III) (IV) (II) (I)
(d) (II) (I) (IV) (III)

(iii) Ans. (a)

I. . Case Study

The path of yoga is a flight of eight steps. Efficiency in yoga is attained through step by step
process.These are also known as eight elements of yoga.They are for the individual to think about
and ponder over with a rational mind ,because yoga is not about mindlessly accepting externally
imposed rules- it is about finding the truth for oneself and connecting with it.On the basis of your
knowledge of elements of yoga answer the following questions:-
a) Which is the first element of yoga?

b) Which is the last element of yoga?

c) The last three limbs of Ashtanga Yoga are the essential stages of meditation;namethem.

d) Name the five yamas or code of conduct towards the outside world?

Q1 Identify the following picture with reference to components of physical fitness.

(a) Flexibility (b) Strength

(c) Endurance (d) None of above
Ans (a) Flexibility
 CHAPTER 4
PHYSICAL EDUCATION AND SPORTS FOR CWSN

a. objective type/ Multiple-Choice Questions

(1 mark)

i. give one word answers.

1. Name the modified or individualised programme that caters to the special needs of disabled
students.
ans. Adaptive physical education
2. Name the programme of Special Olympics International which is authorised to conduct

4. are the professionals who work with communicative and speech disorders of students
with special needs.
ans. Speech therapist
3. Where is the headquarter of the International Paralympic Committee located?
ans. Bonn, Germany
4. State the motto of Paralympic Games.
ans. Spirit in Motion
5. Who composed the Paralympic Anthem?
ans. Thierry Darnis
6. Name the physical impairment in which movements are unbalanced and involuntary while the
posture is asymmetrical.
ans. Athetosis
7. Where was the first Deaflympics held?
ans. Paris
ist
ii. Fill in the blanks.
1. The symbol for Paralympic games includes three asymmetrical crescents called , circling around
a central point.
ans. Agito
2. are the international sports events for deaf athletes.

in colour.
ans. red, blue and green
ans. Ataxia
iii. state true or false.
1. Visual impairment in context with Paralympics includes complete loss of vision.
ans. False
2. Greco-Roman wrestling is an event included in summer Deaflympics.
ans. True
3. A physiotherapist helps the students with special needs to achieve full physical functions.
ans. True

7. Adaptive physical education aims to help students to improve their balance, coordination and
posture.
ans. True
iV. Multiple-Choice Questions
1. The first organised athletic event for disabled athletes to coincide with the Olympic Games were
the 1948 Wheelchair Games. Who were the participants in this event?
(a) Children from USA and Great Britain born with physical disabilities
(b) British soldiers injured in World War II
(c) Former Olympic athletes injured during sports
(d) Survivors of the atomic bombings of Hiroshima and Nagasaki
ans. (b)
2. What is the meaning of ataxia, which is one of the types of physical impairments recognised by
the International Paralympic Committee?
(a) Reduced ability of a muscle to stretch
(b) Significant bone shortening due to trauma
(c) Partial or total absence of bones
(d) Lack of coordination of muscle movement
ans. (d)
3. Which of these is not one of the colours of the three crescents in the Paralympics logo?
(a) Red (b) Yellow
(c) Blue (d) Green
ans. (b)
4. Project Integrated Education for Disabled Children (PIED) was launched by NCERT in 1987 in
collaboration with which international organisation?
(a) UNICEF
(b) UNESCO
(c) Child Rights and You
(d) Child Rights International Network
ans. (a)
5. Which of these professionals working for children with special needs is mainly responsible for
improvement in instructional methods, such as modification of the classroom equipment and
facilities?
(a) Physical education teacher
(b) Speech language pathologist

(c) Occupational therapist

(d) Physiotherapist
ans. (c)
Q.7. Match the following:
List-I List-II
(I) Late Childhood 1. 0 to 5 years
(II) Adulthood 2. 6 to 9 years
(III) Infancy 3. 9 to 12 years
(IV) Early childhood 4. 18 years onward
I II III IV
(a) 3 4 1 2
(b) 1 2 3 4
(c) 4 3 1 2
(d) 3 1 4 2
ans. (a) 3 4 1 2
Q.8 Speech therapist helps a child of CWSN in which activity?
(a) Grooming (b) Communication
(c) Enhancing Mobility (d) Playing
ans. (b) Communication
6. Which of these is not one of the measures recommended to facilitate inclusive education?
(a) Specialised training programmes for teachers working with students with special needs
(b) Involving parents in the education of students with disabilities
(c) Making the course content much easier for students with physical disabilities
(d) Providing necessary facilities like wheelchair access and assistive devices in schools
ans. (c)
Q19. Given below are two statements labelled Assertion (A) and Reason (R) :-
Assertion (A) : Paralysed people can not move their body parts. Reason (R) : They have lost the
capacity to produce strength

In the context of above two statements, which one of the following is correct?

(a) Both (A) & (R) are true, but (R) is not the correct explanation of (A). (b) Both (A) & (R) are true, but
(R) is the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is false.

Ans (a)
Q19. A disability may be present in which of the following?
(a) Continence, dexterity or physical coordination
(b) Mobiling perception or memory
(c) Speech, hearing or eyesight
(d) All of the above

Q5 Identify the following picture with reference to components of physical fitness.

(a) Flexibility
(b) Strength
(c) Endurance
(d) None of these

Q6. Given below are two statements, one labelled as:

Assertion (A): Physical Education is an integral part of education.
Reason (R): Both Education and Physical Education aim at the total development of personality.
In context of the above two statements, which one of the following is correct?

Codes:
(a) (A) is true, but (R) is false
(b) (A) is false, but (R) is true
(c) Both (A) and (R) are false
(d) Both (A) and (R) are true

(d) Both (A) and (R) is false

Q1. Speech therapist helps a child of CWSN in which activity?

(a) Grooming
(b) Communication
(c) Enhancing Mobility
(d) Playing
Ans. (b) Communication
Q.7 Name the teacher who is specially trained to work with CWSN?
(a)Physical Education Teacher
(b)Physiotherapist
(c) Principal
(d) Special Educator
Ans (d) Special Educator
Q.8. Match the following:
List-I List-II
(I) Late Childhood 1. 0 to 5 years
(II) Adulthood 2. 6 to 9 years
(III) Infancy 3. 9 to 12 years
(IV) Early childhood 4. 18 years onward
I II III IV
(a) 3 4 1 2
(b) 1 2 3 4
(c) 4 3 1 2
(d) 3 1 4 2
Ans. (a) 3 4 1 2
Q8 Hu-Tu-Tu is also called:
(a) Kho-Kho
(b) Pithu
(c) Kabaddi
(d) Judo-karate

Ans. (c¢) Kabaddi

Ans. (d) Special Educator
B. Very short answer type Questions
1. Define adaptive physical education.
ans. It is a modified or individualized programme that caters to the special needs of disabled
students. It can be defined as under: “a diversified programme of developmental activities, games,
sports and rhythm, suited to the interests, capacities and limitations of a student with disabilities,
who may not safely or successfully engage in unrestricted participation in the general physical
education programme.”
2. What are some qualities that trainers of studentswith special needs should have?
ans. The qualities that a trainer with special needs should have knowledge about the sub- discipline
or specialized areas within the discipline of physical education. He should have an understanding of
the integration or inter – relationship of these sub-disciplines.
4. Who are the participants of the Paralympic Games?

ans. The participants of Paralympic Games are:

• Patients with spinal cord injuries
• Athletes with mobility disabilities
• Patients with amputations
• Blinds
• Cerebral palsy.

5. Who oversees the Paralympic Games?

ans. The International Paralympic Committee(IPC) oversees the organization of athletics and other
games, which are held immediately after the Summer and Winter Olympics as Summer Paralympic
Games and Winter Paralympic games respectively.
6. Who started the Paralympic Games?
ans. Sir Luding Gutmann started the Paralympic Movement that finally developed into Paralympic
Games.
7. What are the Deaflympics about?
ans. The Deaflympic Games are an international sports event for deaf athletes.
8. Define Inclusive Education.
ans. Inclusive education means bringing students with disabilities under the same umbrella under
which students of general education are covered. The idea is to treat them equally and provide them
the same academic and vocational opportunities that their peers receive.
9. Who is a Special Education Counsellor?
ans. Special education counsellor is one who looks after the students with special needs and their
well-being, taking into consideration the academic, vocational, social and psychological factors. He
communicates with the students and determines the problems and their causes, and arrives at
solutions after consulting with parties.
10. What does a Speech Therapist do?
ans. A speech therapist, also called speech language pathologist (SLP) or simply speech pathologist,
works with communicative and speech disorders, which may be speech and lingual issues, problems
with swallowing and voice, cognitive-communication, etc.
11. Who is an Occupational Therapist?
ans. An occupational therapist is one who helps students with special needs to perfect their fine
motor and visual skills and to aid them in gaining correct hand – eye coordination and also to
translate of sensory perception and a spatial awareness.
12. Define Special Educator.
ans. Special educator is one who is specialise in the field of special education and exerts in working
with students with special needs with learning mental, emotional and physical disabilities.

C. short answer type-i Questions 3 marks

1. How do you define ‘disability’?
ans. The persons with disability are defined under Equal Opportunities, Protection of Rights and Full
Participation Act, 1955 as under:
• Blindness
• Low vision
• Leprosy–cured
• Hearing impairment
• Loco motor disability
• Mental retardation
• Mental illness
American legislation further specifies the categorization by including multiple disabilities, serious
emotional disturbance, traumatic, brain, injury and other health impairment.
2. What are the objectives of adapted physical education?
ans. The objectives of adapted physical education can be enumerated as under:
• Develop fundamental motor skills and patterns of students with disabilities, such as running,
throwing, catching, etc.
• Help students to improve their balance coordination.
• Bring about participation in activities such as dance, aquatic and other sports.
• Make them realize healthy self esteem through increased physical independence.
• Reduce health complications.
8. Why is the concept of inclusion necessary in education with respect to students with special
needs?
ans. The matter of inclusion was first adopted at the World Conference on Special Needs Education:
Access and Quality, and reinforced at the World Education Forum. In this statement, the respective
governments of participating nations were asked to prioritise inclusive education. Inclusive
education was described as the “recognition of the need to work towards schools for all –
institutions which include everybody, celebrate differences support learning, and respond to
individual needs”.
The importance of inclusive education is also highlighted by United Nations Standard Rules on
Equalisation of Olympic Opportunities for Person with Disability Proclaiming Participation and
Equality for all.
2. Describe the objectives and principles of adapted physical education.
ans. Adapted physical education aims at to:
• Develop fundamental motor skills and patterns of students with disabilities, such as running,
throwing, catching, etc.
• Help students to improve their balance coordination and posture.
• Bring about their participation in activities such as dance, aquatics and other sports.

• To make them realize healthy self-esteem through increased physical independence.

• Reduce health complications.
principals of adapted physical education are as under:
• It is imperative to have thorough knowledge of motor behaviours and development patterns of
the different kinds of disabilities and how people with these disabilities vary from their abled
counterparts.
• The activities and programmes should be planned according to the interests of their students
and after taking their specific needs into consideration.
• Routine medical check up should be conducted not only for pure health benefits but also to
monitor the progress of the students and assess the effectiveness of the programmes.
• The rules governing physical education classes for abled students cannot be applied to their
peers who have special needs.
• Apart from having sufficient knowledge and experience, the trainers should also have abundant
patience, empathy and strong communication skills.
4. What are the categories of disabilities accepted by the Paralympic Games for participation?
ans. The categories of disabilities accepted by the Paralymic games are ten in number, recognized by
the IPC for participation in the Paralympic Games: Eight impairment types, visual impairment types
and intellectual disability.
• physical impairment: Impaired passive range of movement, leg length difference, short stature,
Ataxia, Athetosis and hypertension, etc.
• Visual impairment: It includes partial vision, and total blindness.
• intellectual disability: The condition is being that the athletes are diagnosed before the age of
18.
5. Discuss Deaflympics in detail.
ans. The deaflympics are an international sports event for deaf athletes, held every four years, with
both summer and winter games held alternately after a gap of two years. First held in Paris in 1942,
it has gone by several other names as International Games for the Deaf from 1924 to 1965, The
World Games for the Deaf from 1966 to 1999. The games were also some times referred to as World
Silent Games. The name ‘Deaflympics’ was adopted in 2001. Since its inception, it has been organised
by Comité International des Sports des Sourds (CISS, ‘The International Committee of Sports for the
Deaf’). The CISS was recently renamed ‘Le Comité International des Sports des Sourds’ (The
International Committee of Sports for the Deaf, or ICSD). The CISS was inducted into IOC in 1955.
7. Write a note on the implementation of Inclusive Education for students with special needs.
ans. In order to facilitate inclusive education successfully the following measures may be considered:
• A proper realization of the Right to Education Act and its provisions and inclusion of students
with special needs under its aegis.
• Specialized training programmes for teachers who are given the responsibility of working with
students with disabilities since the requirements of this section of the population are different from
the general.
• At schools an entire team of experts from special educators and physiotherapists to counselors
and occupational therapists should be present to look the various needs.
• Curricula and instructional design prepared for students with disabilities should have plenty of
room for adjustment without dumping down the content.
• Inclusive education is a big step integration of students with disabilities in the greater fold of the
society.
• Inclusive education will also reduce the discrimination faced by the people with disabilities.
• Inclusive education also has multiple benefits for students with special needs such as
enhancement of their social skills

and emotional intelligence, development of principles and culture sensibilities and generally
enriching their lives.
8. Write notes on how the following can help students with special needs:
(a) Special Education Counsellor
(b) Occupational Therapist
(c) Special Educator
(d) Physical Education Teacher
(e) Physiotherapist
(f) Speech Therapist
ans. (a) The special education counselor can look after the students and their well-being, taking into
consideration the academic, vocational, social and psychological factors. He can be helpful in
deepening the connection between the students and their families, to expand their social skills, to
provide guidance to hold sessions with the students, to communicate with students, etc.
(b) Occupational therapist can be helpful to students perfect their fine motor and visual skills, to aid
the students in gaining correct hand-eye coordination, to assess the abilities of the students and
encourage them to participate in the activities of the class room.
(c) Special educator can be helpful to a student in altering general education lessons to make it
accessible according to the needs of the students, to help the students achieve academic success, to
have literacy and communication skills.
(d) Physical education teacher can be helpful to devise or setting in which students with special
needs can perform exercise and activity, to cultivate and adapt existing curriculum, so that students
with special needs can adjust, to plan and prepare the activities according to the needs of the
students, to install a positive attitude in the

students, to approach the students needs on individual and group levels, to satisfy the emotional
needs of the students.
(e) Physiotherapist can be helpful to the students to achieve full physical functions. He can help the
students to gain control of fundamental motor skills, to promote balance, strength and coordination,
to monitor and make adjustments to theprogrammes and activities of the students as require, etc.
(f) A speech therapist, also known as Speech Language Pathologist (SLP) or speech pathologist,
works with communicative and speech disorders, which may be speech ans lingual issues, problems
with swallowing and voice, cognitive communication, etc.
e. Value-Based Question
Sajid is a student of Class 11. He is physically impaired (differently abled). He has different leg
lengths. Instead he is very good in sports but never takes part in any activity. Mr Yogesh Chandra, the
Physical Education teacher of his school,

used to observe him and judged his capabilities to excel in sports. He encouraged Sajid to participate
in sports. He helped him to boost confidence and hone his skills. As a result of this motivation and
support, he contested in National Games and performed well.
answer the following questions based on the above passage:
1. What do you understand by the term disability?
2. What is leg length?
3. What are the values shown by the Physical Education teacher?
ans.
1. By the term disability we understand the one who is physically impaired.
2. By the term leg length we understand that it is the length between bottom edge of the foot base
to the upper edge of the greater trochanter.
3. Helping others, value of human being, etc
 CHAPTER 5
PHYSICAL FITNESS, WELLNESS AND LIFESTYLE

a. objective type/ Multiple-Choice Questions

(1 mark)

i. give one word answers.

1. Name the unit in which strength is measured.
ans. Pounds or Dynes
2. What is the other name of dynamic strength?
ans. Isotonic strength
3. What is the ability of a muscle to overcome the resistance of maximum intensity known as?
ans. Maximum strength
4. Which type of dynamic strength is used in activities such as long distance running and cycling?
ans. Strength endurance
5. Name the type of flexibility which does not require the external help to execute the movements.
ans. Active flexibility
ii. Fill in the blanks.
1. strength is used in exercises such as weightlifting, squatting, jumping, etc.
ans. Dynamic
2. strength is a combination of strength and speed.
ans. Explosive
3. ability is the ability to change the speed from static or low state to a maximum state.
ans. Acceleration
4. ability is applied in events such

as speed skating, swimming, 200 m races, etc.

ans. Locomotor
5. flexibility enables an individual to hold a position without using her/his own muscular
power.
ans. Passive
iii. state true or false.
1. We must do cycling, jogging, walking, etc. for at least 15–20 minutes every day to enhance our
muscular endurance.
ans. True
2. Explosive strength is the ability of a muscle to overcome the resistance of maximum intensity.
ans. False
3. While using the static strength, the joint angle and muscle length do not change.
ans. True
4. Physical wellness is characterised by a short and alert mind.
ans. False

iV. Multiple-Choice Questions

1. A sharp and alert mind is a sign of which component of wellness?
(a) Intellectual wellness
(b) Financial wellness
(c) Environmental wellness
(d) Physical wellness
ans. (a)
2. Which of these is not a component of physical fitness?
(a) Strength (b) Flexibility
(c) Speed (d) Memory
ans. (d)
Q.3 The percentage of fat, bone, water and muscle in human body is called.
(a)Muscular endurance (b) Muscular strength
(c) Body composition (d) Flexibility
ans. (c) Body composition
Q.4 Given below are two statements labelled Assertion (A)and Reason (R) :-
Assertion (A): Paralyzed people cannot move their body parts. Reason (R): They have lost the
capacity to produce strength
In the context of above two statements, which one of the following is correct?
(a) Both (A) & (R) are true, but (R) is not the correct explanation of (A).
(b) Both (A) & (R) are true, but (R) is the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is false.
ans. (a)Both (A) & (R) are true, but (R) is not the correct explanation of (A).
3. Which of these types of strength is also known as isometric strength?
(a) Maximum strength (b) Static strength
(c) Explosive strength (d) Strength endurance
ans. (b)
4. Which of these is not a way to cultivate physical fitness and wellness?
(a) Meeting friends and family members regularly
(b) Spending long hours sitting at the office
(c) Taking a brisk walk every day for 30 minutes
(d) Spending every weekend outside the city at a farm
ans. (b)
5. Which of these components of physical fitness would a marathon runner need the most?
(a) Explosive strength
(b) Locomotor ability
(c) Reaction ability
(d) Long term endurance
ans. (d)
Q16. Given below are two statements, one labelled as:
Assertion (A): Physical Education is an integral part of education.
Reason (R): Both Education and Physical Education aim at the total development of personality.
In context of the above two statements, which one of the following is correct?

Codes:
(a) (A) is true, but (R) is false
(b) (A) is false, but (R) is true
(c) Both (A) and (R) are false
(d) Both (A) and (R) are true

(d) Both (A) and (R) is false

Q17. Speech therapist helps a child of CWSN in which activity?

(a) Grooming
(b) Communication
(c) Enhancing Mobility
(d) Playing
Ans. (b) Communication

Q18 Hu-Tu-Tu is also called:

(a) Kho-Kho
(b) Pithu
(c) Kabaddi
(d) Judo-karate
Ans. (c¢) Kabaddi
Q.9 The ability to overcome resistance is called?
(a) Muscular strength (b) Muscular endurance
(c) Flexibility (d) Body composition
Ans. (a)Muscular strength
Q.10 The aim of health related fitness is to prevent.
(a) Power (b) Way
(c) Capacity (d) Diseases
Ans. d) Diseases

B. Very short answer type Questions

1. What do you mean by physical fitness?
ans. Physical fitness is the state of physical health characterized by the smooth functioning of the
body, absence of illness, a sound immune system and a robust physique.
2. Define wellness.
ans. Different authors have given different definitions of wellness. They are as follows:
• “A state of complete physical, mental and

social well-being and merely the absence of disease or infirmly.”

– The World Health Organization
• “A multidimensional state of being describing the existence of positive health in an individual as
exemplified by quality of lifeand a sense of well-being.”
– American Physical Therapy Association
3. What is meant by lifestyle?
ans. Lifestyle, encompasses the physical and social choices of a person and determines their
consumption, entertainment, appearance, beliefs, opinions and values.
4. Define strength.
ans. Strength is the ability of the muscles to overcome resistance, or the amount of force that can be
exerted by a muscle or a group of musclesagainst resistance.”
5. What are the various categories of speed?
ans. Reaction ability, acceleration ability, locomotor ability, movement ability, etc. are the various
categories of speed.
6. What do you mean by flexibility?
ans. Flexibility is the ability of an individual’s joints to execute a wide spectrum of movements.
.
9. Differentiate between muscle strength and muscle endurance.
ans. Muscular strength is an important component of health-related physical fitness. It involves

in anaerobic activities. Muscular endurance is the ability of a muscle or a group of muscles to

perform repeated muscular contradiction against resistance for a longer period of time. Muscular
strength deals with a short duration muscle contraction, muscle endurance deals with sustained
muscle contractions.
C. short answer type–i Questions 3 marks
1. Explain sedentary lifestyle and give reasons for why it is harmful for one’s health and well-
being.
ans. A sedentary lifestyle means a lifestyle consisting mainly of sitting and little physical activity–
tends to have a negative impact on physical health.
4. Briefly explain the coordinative abilities.
ans. Coordinative abilities are abilities that enable an individual to do various related activities
properly and efficiently. Our own coordinative abilities determine the flow, accuracy, rhythm,
balance and dexterity of our movements. These are dependent on the correct responsiveness of the
central nervous system. There are different coordinative abilities like:
• Combinatory ability: It is the ability of a sportsperson to combine movements of the different
parts of the body.
• orientation ability: It is the ability of a sportsperson to determine the position of the body and
its parts in time and space with respect to gravity and moving objects.
• reaction ability: It is the ability to respond immediately to a stimulus and execute reactive
actions effectively.
• Balance ability: It is the ability to maintain equilibrium of the body in both dynamic and static
positions.
• adaptation ability: It is the ability to achieve a high level of movement effectively.
• differentiation ability: It is the ability to achieve a high level of accuracy and economy of
separate body movements and phases of movement in a motor action.
• rhythm ability: It is an ability to observe or perceive the rhythm of movement and execute the
movement with the required rhythm.
5. Explain the components of wellness.
ans. The components of wellness are:
• physical wellness: It highlights the physiological aspects of wellness like a strong immune system
which keeps away diseases and infections. A flexible and agile body enables the individual to
perform muscular tasks effortlessly. It allows to have sound sleep and plenty of regular physical
activity and exercises.
• intellectual wellness: Intellectual wellness focuses on the intellectual health of the individual. It
is just as important for the happiness of the individual as physical

health. It has a strong association with physical wellness.

• emotional wellness: Wellness of a person is incomplete without the emotional wellness. She/he
will not be able to much if she/he are the victim of anxiety, depression and frustration. It becomes
crucial to address emotional tension and to identify its causes and deal with them.
• social wellness: A healthy engagement with one’s social surroundings is also a key component of
wellness. Interacting amicably with people can have many positive consequences like: enlargement
of social circle, development of fruitful and lasting friendships, acquisition of communication skills
and happiness of mind. One must cultivate in him personality traits like: politeness, kindness, a good
sense of humour, the ability to listen first and then to respond, etc. to have a successful social
interaction.
• spiritual wellness: For many spiritually is a source of comfort and mental peace, and a silent part
of wellness. It gives them strength and hope during the toughest of situations.
• Financial wellness: Financial shortages result in loss of mental peace and even physical comforts.
The best way to live.
d. short answer type-ii Questions 5 marks
1. Describe the importance of wellness and physical fitness.
ans. According to Shri Rama Krishna, “He who is soft and weak minded like the puffed rice soaked in
milk, is good for nothing. He cannot achieve anything great. But the strong and virile one is heroic.
He is the accomplisher of everything in life.”
Therefore physical fitness and wellness plays an important role in one’s life. They are as under:
• Improves efficiency of body organs and reduces the risk of heart, lungs, and liver ailments.
• Improves posture and balance of the body, thereby, making the outer appearance more fit and
attractive.
• Keeps an individual energetic, focused and intelligent so that he can confidently deal with all
sorts of situations and challenges.
• In cases like expectancy and eases the function of daily routine such as walking, lifting and
carrying, etc.

• Keeps away fatigue and reduces recovery time after exhaustion.

• Boosts the immune system so that recovery after illness and injuries is quicker.
• Raises the ability to cope with stress and anxiety.
• Delays ageing to an individual.
• Enables an individual to maintain an ideal body weight, which in turn prevents the onset of
chronic diseases and disorders.
• Raises a person’s self-esteem and helps him to maintain an attractive and personable
appearance.
• Overall improvement of the quality of life.
3. What are the components of physical fitness? Discuss in detail.
ans. The components of physical fitness are as under:
• strength: The general interpretation of strength is our power to accomplish a work or series of
works without getting tired quickly. “Strength is the ability of the muscles to overcome resistance or
the amount of force

that can be exerted by a muscle or a group of muscles against a resistance.” Strengths can be
dynamic which is involved in muscles. This kind of strength are of three types like: Maximum
Strength, Explosive Strength and Strength Endurance.
• static strength: It is the ability of the muscle to act against resistance offered by an immovable
object. It is called isometric strength also. While using this kind of strength, the joint angle and
muscle length do not change.
• endurance: It is the ability to resist fatigue and sustain an activity for a long duration of time. It
is determined by the working capacity of the individual’s muscles, the degree of resistance against
fatigue and environmental conditions and their pace of recovery after exhaustion. It differs from
muscular strength because it concerns the individual’s capability to perform a type of task repeatedly
over an extended period of time. Endurance can be of two forms like short term and long term.
• speed: It is the ability to perform a movement or a continuous series of movements within a
very short period of time. It can be described as the capacity to produce the greatest possible
muscular action in the shortest possible time also. It also differs according to the functioning of ones
nervous system. There are different kinds of speed like: Reaction Ability, Acceleration Ability,
Locomotive Ability, Movement Ability and Speed Endurance.
• Flexibility: Flexibility is the ability of an individual’s joints to execute a wide spectrum of
movements. It lowers fatigue and risk of injuries and increases speed, strength and endurance at the
same time. Flexibility can be of passive flexibility and active flexibility.
5. What do you understand by the term ‘flexibility’? Discuss its types in detail.
ans. Flexibility is the ability of an individual’s joints to execute a wide spectrum of movements. An
individual who has great flexibility can efficiently perform more physical activities than one who has
a limited range. Flexibility also reduces the amount of time required by a sportsperson to master
moves. It lowers fatigue and risk of injuries and increases speed, strength and endurance at the same
time. It is determined by the anatomical structure of joints, extension of ligaments and muscles,
warm body temperature and the individual’s age gender and physical strength. Flexibility is required
in every kind of sports. Flexibility can be of two types like:
• Passive flexibility: It is the ability to perform a range of movements with the aid of an, external
application.
• Active flexibility: In this kind of flexibility no external help is needed. The individual uses her/his
own muscular strength to execute the movements. It is lesser in force than passive flexibility. It can
be of static one in which the movement is performed while remaining in a static position.
6. Explain how health threats can be prevented through lifestyle changes.
ans. Lifestyle is a term which we generally use to mean the way people live reflecting the entire
range of social values, attitudes and activities. Today our health fitness and illness are greatly
influenced by our lifestyle covering a number of aspects of human behaviour like the way we eat, the
way we drink, smoke, exercises, drug dependence, human reproduction, sexual
sufficient physical activity, personal hygiene, habits and behaviour to contribute to promote save
ourselves from the threats and endangers of life. We should therefore, apply maximum

strategies to achieve optimal health for the general people and these strategies can be like: diseases
and illness treatment, diseases and illness prevention, and above all health and wellness promotion.
All the three need due attention and care. Diseases like cancer, heart diseases, diabetes, chronic
obstructive pulmonary diseases, kidney diseases, hypertension, obesity, arthritis, depression and
many other diseases are the results of poor lifestyle and health threats. It is therefore, necessary to
take care of above diseases and prevent them while not smoking, avoiding drugs, not to be alcoholic,
in short avoiding everything which creates any kind of health problems.
7. What are the different types of exercises that can be done to prevent various health threats?
ans. Exercise features as a key area of positive lifestyle. Exercising for a few hours in a week can help
expend the energy derived from food. There are many exercises like: Aerobic or anaerobic activities
that can be done at home or under the guidance of a trainer. These exercises are simple and easy
and routines that require equipment. The most vital part is to stick to a daily routine and make a
habit of discipline our body so that it can operate smoothly. Walking and jogging, cycling, dancing,
push ups, jumping, swinging, leg stretching, toe touching, bending, running, boxing, weightlifting,
tennis, hockey, football, etc. are the different types of exercises that can be done to prevent various
health threats like burn fats, strengthen the joint, smoothens cardiovascular activity and to promote
mental satisfaction. Therefore, by exercising for an hour daily one can avoid health risks action.

8. What are the components of health exercises related fitness? Explain each of them briefly.
ans. The components of health-related fitness are:
• Cardiovascular endurance: It refers to our physical ability to undergo aerobic exercise for
prolonged periods of time.
• Muscular strength: It deals with short duration muscle contraction involved in anaerobic
activities. Short duration in this context varies from 0 to 15 seconds. In short, muscular strength
means the ability of the muscles to lift weight. It is measured in pounds and dynes.
• Muscular endurance: Muscular endurance is defined as the ability of a muscle or a group of
muscles to perform repeated muscular contradiction against resistance for a longer period of time.
While muscular strength deals with short duration muscle contractions, muscle endurance deals with
sustained muscle contractions.
• Body composition: Body composition is the percentage of your body’s tissues which are
composed of fat versus tissues which are fat- free. It differs from individual to individual. A healthy
amount of fat for men is 15 to 18%, while that of a woman is between 20 to 25%. To avoid diseases
such as diabetes, heart diseases, joint pain, muscular pain and obesity caused by excessive fat
deposition, we should maintain a healthy percentage of body fat.
• Flexibility: Flexibility is the ability of a joint to move through a full range of motion. It is affected
by joint structure, muscle length, tendons, ligaments, etc. Good flexibility in the joints can help
prevent injuries through all stages of life. Without it, our posture and balance suffer and we become
more vulnerable to injuries. For improving flexibility, we can try activities that lengthen the muscles
such as swimming or a basic stretching programme.
 CHAPTER 6
TEST, MEASUREMENT AND EVALUATION

a. objective type/ Multiple-Choice Questions

(1 mark)
i. give one word answers.
1. Name the statistical measurement which helps
in finding an individual’s ideal weight.
ans. Body Mass Index
2. Who invented body mass index?
ans. Adolphe Quetelet
3. Which term is given to the physique of the human body based on the present shape and
development of ectomorphic, mesomorphic and endomorphic composition?
ans. Somatotypes
4. What term is given to lean and muscular body
type with a flat abdomen?
ans. Mesomorph
iii. state true or false.
1. If the BMI of a person is more than 40 kg/m2, he has an ideal weight for his height.
ans. False
2. An ectomorph’s diet should be rich in calories and fat.
ans. True
3. Mesomorphs should not engage in a heavy cardio workout.
ans. False
4. Sports suitable for mesomorphs are football, hockey and weightlifting.
ans. True
5. BMI helps in finding an individual’s ideal weight.
ans. True
iV. Multiple-Choice Questions
1. If a person with a height of 1.5 m weighs 75 kg, which of these categories from the BMI chart will
apply to him?
(a) Ideal (b) Overweight
(c) Obesity Class I (d) Obesity Class II

ans. (c)
2. If a 30-year-old man without any illness has a BMI of 18, which somatotype is he least likely to
be among the following?
(a) Endomorph (b) Mesomorph
(c) Ectomorph (d) Data insufficient
ans. (a)
3. Which of these health related fitness components can be defined as the proportion of fat and
fat- free mass in the body?
(a) Muscular Strength
(b) Body composition
(c) Flexibility
(d) Cardiorespiratory endurance
ans. (b)
Q.11. If a 30-year-old man without any illness has a BMI of 18, which somatotype
is he least likely to be among the following?
(a) Endomorph (b) Mesomorph
(c) Ectomorph (d) Data insufficient
ans. (a)Endomorph
Q.12.What is the only instrument required for measuring body composition
using the skinfold measurement method?
(a)Measuring tape (b) Scissors
(c) Needle (d) Calliper
ans. (d) Calliper
4. What is the only instrument required for measuring body composition using the skinfold
measurement method?
(a) Measuring tape (b) Scissors
(c) Needle (d) Calliper
ans. (d)
5. According to the Heath-Carter measurement system for finding out the somatotype of a person,
if the three-digit score of an endomorphic person is XYZ, which of the three digits X, Y and Z is likely
to be greater than the other two?
(a) X
(b) Y
(c) Z
(d) Any digit can be greater than the other two
ans. (a)
Q.11 Given below are two statements labelled Assertion (A) and Reason (R) :-
Assertion (A) : Paralyzed people cannot move their body parts. Reason (R) : They have lost
the capacity to produce strength
In the context of above two statements, which one of the following is correct?
(a)Both (A) & (R) are true, but (R) is not the correct explanation of (A).
(a) Both (A) & (R) are true, but (R) is the correct explanation of (A).
(b) (A) is true, but (R) is false.
(c) (A) is false, but (R) is false.
ans. (a)
Q.12 According to the Heath-Carter measurement system for finding out the somatotype of a person,
if the three-digit score of an endomorphic person is XYZ, which of the three digits X, Y and Z is likely
to be greater than the other two?
(a) X
(b) Y
(c) Z
(d) Any digit can be greater than the other two
ans. (a)
B. Very short answer type Questions
1. Define (a) test, (b) measurement, and
(c) evaluation.
ans. (a) test: Test refers to any specific instrument, procedure or technique used by an administrator
to elicit a response from the test taker.
(b) Measurement: Measurement refers to the process of administrating a test to obtain data.
(c) evaluation: It is process of education that involves collection of data from the products which
can be used for comparison with pre- conceived criteria to make judgments.
2. What is BMI and how is it measured?

ans. BMI (Body Mass Index) is a statistical measurement which uses an individual’s height and weight
for comparison so that their healthiness can be determined.
3. Who is an obese person as determined on the body mass index?
ans. As determined on the BMI index is: Obesity class 1. BMI = 30–34.9
Obesity class 2. BMI = 35–39.9
Extreme obesity 3. BMI > 40.
4. Define Waist-Hip Ratio.
ans. Waist-Hip Ratio is the measurement of the waist circumference divided by hip circumference. It
can be calculated as:
WHR = Waist circumference/ Hip circumference.
5. What is a somatograph?
ans. A somatograph is a graph that represents the somatotype of an individual on a two-
dimensional scale.
6. Who is (a) an endomorph, (b) a mesomorph, and
(c) an ectomorph?
ans. (a) endomorph: It is characterized by a soft and round body shape with short arms, legs and
neck. Endomorphs have a wide bone structure and their body fat, the upper half of the arms and legs
are thicker than the lower halves.
(b) Mesomorph: A mesomorph is lean and muscular with a flat abdomen. Their shoulders are
broad, arms and legs proportionate, bones and muscles thick.
(c) ectomorph: Ectomorphs have a tall and slender body. They have narrow shoulders and hips, flat
chests and elongated limbs and muscles.
7. Define body composition.
ans. Body composition is a physiological characteristic that affects the individual’s capacity of doing
daily activity. In other words, the productivity of human body performance depends directly upon
the composition of the body.
8. Why is the skinfold measurement method for finding out body composition considered an
approximate method?
ans. Skinfold measurement is an appropriate method for finding out body composition as it is being
taken from various sites of the body like
– biceps, triceps, forearms, sub scapularies, suprailliac region, inner thigh, calf and so on.

C. short answer type-i Questions 3 marks

1. Write briefly on the importance of test,
measurement and evaluation in sports.
ans. We can understand the importance of tests, measurements and evaluations in the field of sports
and physical education as under:
• Classification of athletes: We can classify the athletes as it is very difficult to have all
sportspersons having the same physical aptitudes and attributes.
• Identification of skill sets: Tests, measurements and evaluations can help trainers to identify an
athlete’s physical and technical assets and direct them in the right sporting area best suited for their
potential.
• improvement of performance: Enable the trainers to redesign the programmes for more
effective results.
• Motivation: Tests, measurements and evaluations motivate sportspersons from aspiring
students to adult professionals by setting and showing records of the levels of their own previous
standards as well as the standards of others for competitive purposes.
• goal setting: Test, measurement and evaluation helps in setting goals for the students which
involves mental skills such as imagery which in turn can help with skill learning, strategies,
presentation and working through competitive anxiety.
• to predict performance potential: Using the results made through tests, measurements and
evaluations, the performance potential of an athlete can be predicted in advance.
• For finding out athletes needs: A training can only be effective when the students’ needs are
discovered and addressed. Fulfilling these needs will empower them towards both physically and
mentally, and push them towards greater achievements.
• For research purpose: Tests, measurements and evaluations contribute data to help researchers
to develop new techniques, bring further improvement and predict performance in the field of
physical education. (any three)
2. How is BMI calculated and what are its uses?
ans. BMI can be calculated by using the following formula:
Body Mass Index = Body weight
In this formula the weight of an individual is measured in kilograms and the height in metres. BMI
shows how much body weight a person has in relation to their height, which can further
demonstrate if their weight is excessive for their stature or lacking. It helps in finding our ideal
weight.
3. How is WHR calculated and how can it be used to assess the healthiness of a person?
ans. WHR means Waist-Hip Ratio. It is the measurement which can be calculated by measuring the
circumference of the waist and hips using a measuring tape. The measurements are then used to
calculate WHR as under:
WHR = Waist circumference/ Hip circumference
Measurements are taken in inches or centimetres. WHR can be used to assess the risk levels of a
person’s health with respect to heart diseases, hypertension and type-II diabetes.
4. Briefly explain the somatotypes.
ans. The number of people inhabiting the earth runs into billions, no two persons have the same
physique and physical features – not even identical twins. The differences may be seen in height,
weight, distribution of weight, bone structure, muscular build, skin type, etc. It is, therefore, very
difficult to have body classification. As per the view of the experts somatotype classification has also
proven useful in the field of physical education and sports. Therefore, somatotype describes the
present shape and composition of a human body.
5. Discuss the traits of ectomorphs.
ans. The traits of ectomorphs are:
• Tall and slender, narrow shoulders and hips, flat chest and elongated limb and muscles and has
soft and round body shape with short arms, legs and neck. Joints are small.
• Have low fat content.
• Have thin and fragile appearance.
• Have fast metabolism.
6. Briefly describe the skinfolds measurement
1. Describe the importance of test, measurement
and evaluation in the field of sports.
ans. The Importance of tests, measurements and
evaluation in the field of sports is:
• Tests, measurements and evaluations can help trainers to identify an athlete’s physical and
technical assets and direct them in the right sporting area best suited for their potential.
• Tests, measurements and evaluations motivate sportspersons from aspiring students to adult
professionals by setting and showing records of the levels of their achievements against their own
previous standards as well as the standards of others for competition. These help in setting goals for
the students which involves while using mental skills such as imagery which in turn can help with
skill learning, strategies, presentation and working through competitive anxiety.
• Using the results made through tests, measurements and evaluations, the performance
potential of an athlete can be predicted in advance.
• Tests, measurements and evaluations

contribute data to help researchers to develop new techniques, bring further improvement and
predict performance in the field of physical education.
2. What is BMI? Explain the method of calculating BMI.
ans. BMI is a statistical measurement which uses an individual’s height and weight for comparison so
that their healthiness can be determined.
The BMI can be calculated using the following method:
Body Mass Index (BMI) = Body weight
In this formula, the weight of an individual is measured in kilogram and the height in metres. For
example, the weight of a person is 60 kg and height is 1.65 m.
60 kg
So, BMI = 1.65 m × 1.65 m = 22.03 kg/m2.
Thus, the BMI of the person is 22, which is ideal.
3. Write an essay on the three somatotypes described by W H Sheldon.
ans. The three somatotypes classified by W H
Sheldon are:
• endomorphy: It is a characterized by a soft and round body shape with arms, legs and neck. They
have a wide bone structure and their body fat is distributed mainly on the arms and thighs. The
upper half of the arms and legs are thicker than the lower halves.
It usually finds difficult to lose weight and are greater risk of becoming obese as their metabolism is
lower and thus capacity of fat storage is higher than other body. Their muscles are underdeveloped
and hidden under layers of fat. They are prone to knee and feet problems.
• Mesomorphy: The person is lean and muscular with a flat abdomen. The shoulders are broad,
their arms and legs are proportionate and their bones and muscles are thick.
These are able to build muscles quickly and with greater ease. Their body fat is low and evenly
distributed. These have strong and agile bodies, good metabolism and respond well to exercise.
These can do strong cardio workouts, unlike endomorphs and apply themselves to all types of power
sports.

• ectomorphy: They have low fat content which is responsible for their thin and fragile
appearance and find it difficult to gain weight and muscle mass due to fast metabolism.
Their joints are small.
The sports suitable for them are badminton, tennis, table tennis, gymnastics, track and field, etc.
 CHAPTER 7
FUNDAMENTALS OF ANATOMY, PHYSIOLOGY

a. objective type/ Multiple-Choice Questions

(1 mark)
i. give one word answers.
1. Name the branch of physiology that studies the mechanics and anatomy in relation to human
movement.
ans. Kinesiology
2. State the term used for the physiological change in the brain that occurs as per changing
interaction with the environment.
ans. Neuroplasticity
3. Give an example of sesamoid bones.
ans. Patella/fabella/pisiform
4. Name the skeletal system that consists of vertebral column, the ribcage and the skull.
ans. Axial skeleton
5. Name the synovial joint found in shoulder joint and hip joint.
ans. Ball and socket
6. Name a neurotransmitter released at the nerve- muscle function.
ans. Acetylcholine
iii. state true or false.
1. Bones and teeth store calcium supply of the body.
ans. True
2. The adult human body has 306 bones of various shapes and sizes.
ans. False
3. Sprinting fit athletes have more fast twitch fibres
compared to slow twitch.
ans. True
4. Bones at vertebrae, hip and base of the skull are irregular bones.
ans. True
5. Wrist joints are gliding joints.
ans. False

6. Muscles help to regulate body temperature.

ans. True
7. Pericardium membrane lines the lungs.
ans. False
8. The walls of ventricle are thinner and less muscular.
ans. False
9. Systemic circulation carries blood within the heart.
ans. False
10. Arteries have valves.
ans. False
iV. Multiple-Choice Questions
1. Boxers are advised to keep their feet apart during a bout inside the ring to maintain balance.
Which of these factors is influenced by keeping the feet apart?
(a) Friction is increased.
(b) Vertical distance of the COG from the base of support is decreased.
(c) Area of base of support is increased.
(d) Weight of the boxer’s body is increased.
ans. (c)
2. Aerobic exercise programmes can help increase the muscular strength of a person. This is an
example of which principle of kinesiology?
(a) Adaptation through exercise
(b) Neuroplasticity
(c) Motor redundancy
(d) None of these
ans. (a)
Q.13.Which is the function of heart from the following-
(a) Systemic circulation (b) Pulmonary circulation
(c) Regulation of heart beat (d) All of these
ans. (d) All of these
Q.14.Which of the following is a symptom of second wind-
(b) faster breathing (b) suffocation in the chest
(c) None of the above (d) all the above
ans. (d) All of these
3. Which of these is not one of the classifications
of bones based on shape and formation?
(a) Flat bones (b) Regular bones
(c) Sesamoid bones (d) Short bones
ans. (b)
4. Which of these joints of the human body is an example of a hinge joint?
(a) Wrist joint (b) Hip joint
(c) Knee joint (d) Thumb joint
ans. (c)
5. Which of these is not one of the functions of muscles in the human body?
(a) Protection of organs of the body

(b) Regulation of body temperature

(c) Storage of calcium
(d) Circulation of blood
ans. (c)
Q.15.Which is not the Importance of Biomechanics.
(a) Improvement of Technique
(b) To understance the structure of Movement and effect of
forces on the movment
(c) To understand Physiology of human body
(d) Improvement of sport Equipment’s
ans. (c)To understand Physiology of human body
Q.16. Mach the following.

(a) Flexion (i) increase in Angle

(b) Extension (ii) Away from Mid line of body
(c) Abduction (iii) Towards the Mid line of body
(d) Adduction (iv) Decrease in angle
A. a-iv, b-i, c-iii, d-ii B.c-ii, d-iii, a-i, b-iv
C. c-ii, d-iii, a-i, b-iv D.c-i, d-iv, a- iii, b-ii
ans.
6. Which part of the human respiratory system is also known as the ‘windpipe’?
(a) Trachea (b) Larynx
(c) Bronchi (d) Pharynx
ans. (a)
Q.13.Which is the main artery of circulation of pure blood to the body-
(a) pulmonary(b) Aorta (c)trachea (d) sarcolemma
ans. (b) Aorta
Q.14.Fast twitch fibers are of which colour-
(a)white colour (b) red colour
(c) blue colour (d) skin colour
ans(a)white colour
Q.15 In the long jump take off which law works
(a) 1st law of newton (b) llnd law of newton
(c) Ilrd law of newton (d Low of conservation of mass.
ans((b) llnd law of newton
Q.16 .Mach the following.
 (a) Flexion(i) increase inAngle
(b) Extension (ii) Away from Mid line of body
(c) Abduction (iii) Towards the Mid line ofbody
(d) Adduction (iv) Decrease in angle
A,a-iv, b-i, c-iii, d-ii B.c-ii, d-iii, a-i, b-iv
C,c-ii, d-iii, a-i, b-iv D.c-i, d-iv, a- iii, b-ii
ans(B.c-ii, d-iii, a-i, b-iv

B. Very short answer type Questions

1. Define anatomy and physiology.
ans. Anatomy is the study of the structure of organisms. Physiology is the study of how living
systems function.
2. Define kinesiology.
ans. Kinesiology is the study of movements, whether of the human body or that of non-human
animals.
4. What are bones joined by?
ans. The bones are joined together by tendons, ligaments and cartilage.
5. Which part of the bone produces RBCs?
ans. Some bones have marrow in the middle. This jelly like part makes up 4% of total human body
cells (RBCs) and lymphocytes.
6. Define joints.
ans. Joints are the points where bones intersect. They hold the skeletal together and help it to carry
out movements.
8. What do you mean by muscles?
ans. Muscles are soft tissues made of cells containing actin and myosin proteins.
.
11. Why is the larynx known as the ‘voice box’?
ans. The larynx is known as the voice box because it is responsible for the production of sound.
12. Which is the smallest vessel in the circulatory system?
ans. The capillary is the smallest vessel in the circulatory system.
13. Define (a) inhalation and (b) exhalation.
ans. (a) inhalation or inspiration: The process of inhalation makes the intercostal muscles contract
and expand the chest cavity. The ribs and the sternum move upwards and outwards. The diaphragm
also contracts moving downwards and increasing the depth of the chest. The pressure between the
pleural surface is reduced, making the lungs expand to fill the thoracic cavity. This leads to a
decrease in air pressure within the alveoli in comparison to atmosphere pressure, air thus rushes into
the alveoli.
(b) exhalation or expiration: Intercostal muscles relax, the ribs and sternum move downwards and
inwards, the diaphragm moves upwards, the capacity of the thorax is decreased and air pressure
within the alveoli increases, causing air to be released from the body.
14. What is equilibrium?
ans. A body is said to be in equilibrium when all the forces acting on it, are counter balanced by equal
and opposite forces and their sum becomes equal to zero.
15. Define centre of gravity.
ans. A body’s centre of gravity is the point at which

its weight is evenly distributed and all sides of the body are in balance. It is an imaginary albeit an
important point where the entire mass of the body can be located.
16. Define stable and unstable equilibrium.
ans. Based on the position of centre of gravity equilibrium is divided into:
• static equilibrium: Equilibrium is achieved when the centre of gravity is resting or stable
position, such as sitting, standing, etc.
• dynamic equilibrium: Equilibrium is achieved when the centre of gravity is in motion, like
running, doing cartwheels and so on.
C. short answer type-i Questions 3 marks
1. How does anatomy differ from physiology?
ans. The difference between the two can be enumerated as under:
• anatomy: It is the study of the structure of living organisms. It is derived from two Greek words
ana and tomia. Ana means up and tomia means cutting. Therefore, the word anatomy means cutting
up, which implies that the focus of anatomy is not just the body that we see outside but the internal
placement and arrangement of organs, tissues, bones, muscles, etc. of that body.
• physiology: On the other hand, physiology is the study of how living systems function.
‘Physiology’ studies the nature while anatomy studies the physical aspects of body components,
unravels the function of those components and their interrelationship.
2. What is the importance of kinesiology in sports and physical education?
ans. Kinesiology is very important in sports and physical education.
We can illustrate the importance as under:
• It is an inclusive subject that covers personal public and environmental health. A lot can be
learned about the nature of motor functions through familiarization with this subject.
• Kinesiology involves applications of biomechanics, anatomy, physiology and psychology to
examine how the human body responds to physical activity.
• It focuses on the acquisition and development
of motor skills.
• Kinesiology improves the area of
rehabilitation from sport related injuries as

well as therapeutic application of physical exercises.

• With the use of kinesiology, exercise methods can be evaluated and altered for better
performance and safety.
• It can be applied to regulate our sleeping habits, reinforce our immune system, enhance body
functions brings an overall positive change to our well-being.
3. How is the skeletal system classified?
ans. Skeletal system can be classified as under:
It is a combination of all bones in the body together with the structure that supports them. The adult
human body has 206 bones of various shapes and sizes joined together by tendons, ligaments and
cartilage.
• axial skeleton: It consists of the vertebral column, the rib cage and the skull. It is responsible for
maintenance of upright posture carrying the weight from the head to the hip points. It has a total of
80 bones in the axial skeleton: skull 28, vertebral column 26, hyoid bone 1, sternum 1 and ribs 24.
• appendicular skeleton: It consists of the upper and lower limbs and pectoral and pelvis girdles.
Their functions are to make movements of the limbs possible in addition to protecting internal
organs. They are a total of 126 bones – upper limbs 64 and lower limbs 62.
4. What are the functions of the skeletal system?
ans. The functions of the skeletal system are:
• locomotion: It is closely associated with skeletal muscles which are attached to them by
tendons and ligament. Together they make movement of the body possible.
• support: It lends support to the whole body.
• protection: Bones like the skull and pelvis protect vital organs.
• Calcium storage: Bones and teeth store most of the calcium supply of the body.
• acting as levers: Our bones are the levers of our body.
• endocrine regulation: The bones cells release a hormone called osteocalcin. It controls
regulation of glucose and fat deposition.
5. How are bones classified?
ans. Bones can be classified on the basis of their
shape and formation as under:

• long bones: These bones are found mainly in the upper and lower limbs. They have a long shaft
and two expanded ends on each side. The shafts have a cavity where bone marrows can be found.
• short bones: These bones are found in the wrist and ankle. They are short and have geometrical
shapes.
• Flat bones: These are protective bones which resemble shallow plates.
• sesamoid bones: These bones are small and independent which take the form of nodules
attached to tendons and joint capsules.
• irregular bones: These bones like vertebra, hip and at the base of the skull do not have well
defined shapes and are known as irregular bones.
9. What are the functions of respiratory system?
ans. The functions of respiratory system are:
• To implement inhalation and exhalation and thus obtain oxygen and eliminate carbon dioxide
and excess water from the body.
• To produce energy inside the body using
oxygen.
• To produce sound through the vibration of
the vocal chords.
• To enable olfaction, i.e. the detection of
smell.
10. How do the circulatory and respiratory systems work together?
ans. The circulatory and the respiratory are the two important systems which work together. When
we inhale air, it contains oxygen, CO2 and other gases. When we exhale CO2 is flushed out by the
circulatory system. It also collects toxins and metabolic wastes. So respiration takes place with the
help of circulatory system.
15. Write down the functions of the circulatory system.
ans. The circulatory system performs the following
five important functions:
• transportation of oxygen: The most important function of the circulatory system is the non-stop
transportation of oxygen,

essential nutrients and hormones to the rest of the human body. It energies the body, gives it
strength and with the correct application of hormones regulates moods and elevates the recovery
process.
• stabilisation of ph balance: The pH range in our blood plasma and interstitial fluids must lie
between 7.35 to 7.45 in order to maintain a healthy immune system. When the blood becomes too
acidic, alkaline buffers are released into the blood streams and when alkalinity increases, acidic
buffers are released.
• Maintenance of body temperature: A rise in body temperature is controlled by the blood
vessels close to the body surface. They dilate to increase their size and release excess heat through
the skin. If body temperature drops, these blood vessels contract to restrict flow of blood and thus
reduce loss of heat through the skin.
• removal of waste product: CO2 is not the only waste product flushed by the circulatory system.
It also collects toxins and metabolic waste and delivers them to the liver and kidney for ejection from
the body.
• Boosting the immune system: By releasing hormones and WBCs at the injured sites, the
circulatory system also boosts the resistance of our body and protects us from diseases.
16. Discuss the three types of circulation performed by the heart.
ans. The three types of circulation performed by the heart are:
• pulmonary circulation: In this circulation the deoxygenated blood is carried from the heart to
the lungs for oxygenated blood. The right atrium passes blood into the right ventricle which
contracts and then sends the blood to the pulmonary artery. Here the blood gets divided into two
streams and transferred to the two lungs. It separates into pulmonary capillaries where oxygenation
occurs and the CO2 in the blood is left behind. Four veins formed by the combination of pulmonary
capillaries bring the blood back to the heart. The oxygenated blood is ready for systemic circulation.
• systemic circulation: It carries functional blood to all body tissues. The oxygenated blood is
pushed from the left ventricle to the aorta, the largest artery in the body and after

that it travels through the systematic arteries. As arteries are narrow vessels, blood flow experiences
a pressure of resistance. The blood then arrives at the capillary beds and gets supplied to body
tissues. The thin walls of the capillaries enable easy exchange between the blood and the cells. After
picking up waste products and CO2 from the tissues, the deoxygenated blood returns to the right
atrium through a system of veins for pulmonary circulation. These two circulations together make up
cardiovascular circulation.
• Coronary circulation: A third circulation of blood also takes place within the heart itself. During
diastole blood is forced into two coronary arteries arising from the aorta. These arteries deliver
oxygenated blood to the myocardium. The deoxygenated blood is picked up by coronary veins which
converge to form coronary venous sinus. Since this sinus drains into the right atrium, the
deoxygenated blood is prepared for pulmonary circulation.
17. Describe the structure of arteries.
ans. Arteries do not have a uniform size and structure. Arteries make up one of the three vessels
through which blood is carried throughout the body. They transport oxygenated blood from the
heart to the body. Each artery has three layers like:
• tunica intima: The inner layer lined by endothelium which is a smooth tissue that minimizes
friction.
• tunica media: A muscular layer that performs the contraction and dilation of the tube, allowing
blood to pass through at the required pressure.
• tunica adventitia: This layer is composed of fibres of elastic and collagen. It supplies the walls of
the tube with nerves and anchors it to nearby tissue.
18. What are the different categories of arteries?
ans. The different categories of arteries are:
• Conducting arteries: These are also known as elastic arteries due to high content of elastin
fibres. These arteries are found near the heart. Their diameter can range from
2.5 cm to 1 cm. The largeness in size and elasticity allows blood to pass more freely and
continuously.
• Muscular arteries: These arteries are of medium size and distribute blood to various

organs of the body. They are known as distributing arteries also. Internal diameter ranges from 1 cm
to 0.33 mm.
• arterioles: They are the smallest arteries. They have internal diameter from 0.3 mm down to 10
μm. They control the blood pressure in the body.
19. Explain the meaning and types of equilibrium.
ans. A body is said to be in equilibrium when all the forces acting on it are counterbalanced by equal
and opposite forces and their sum becomes equal to zero. A state of equilibrium is also achieved
when the body’s centre of gravity is over its base of support and the line of gravity falls within the
base. There can be two types of equilibrium like:
• static equilibrium: Equilibrium is achieved when the centre of gravity is resting or stable position
like: sitting and standing.
• dynamic equilibrium: Equilibrium is achieved when the centre of gravity is in motion like:
running and doing cartwheels, etc.
20. Explain two factors that influence the centre of
gravity.
ans. A body’s centre of gravity is the point at which its weight is evenly distributed and all sides of
the body are in balance. It is an imaginary albeit an important point where the entire mass of the
body can be located. Centre of gravity of a person standing erect with hands at the side is located at
the hips but it is difficult to determine for most positions.
d. short answer type-ii Questions 5 marks
1. Briefly discuss the importance of anatomy and
physiology in sports and physical education.
ans. The importance of anatomy and physiology in sports and physical education are:
• It gives the knowledge of human body.
• It helps in the selection of sports.
• It helps in the prevention of sports injuries.
• Augmenting rehabilitation and first aid.
• Preparation of training programmes.
• Understanding the differences between
male and female.
• Correct sports massage therapy.
• Proper physical fitness development.
• Cultivating a culture of knowledge.

3. Explain the classification of the skeletal system

and bones.
ans. The classification of the skeletal system and
bones are:
• axial skeleton: This system consists of the rib cage and the skull. It is responsible for
maintenance of upright posture, carrying the weight from the head to the hip joint.
• appendicular skeleton: It consists of the upper and lower limbs, and pectoral and pelvic girdles.
The classification of the bones:
• long bones: These type of bones are found in the upper and lower limbs. They act as levers and
execute movement. They have a long shaft and two expanded ends on each side.
• short bones: These are found in the wrist and ankle. They are short and have geometrical
shapes.
• Flat bones: These are protective bones which resemble shallow plates.
• sesamoid bones: These are small and independent bones which take the form of nodules
attached to tendon and joint capsules.
• irregular bones: Bones such as vertebra, hip, bones and bones at the base of the skull.
These do not have defined shape and are
known as irregular bones.
4. Describe the classification of joints.
ans. Joints are classified into three groups. They are:

• immovable joints: These joints are known as synarthrosis joints also. These include skull sutures,
facial bones except the mandible and the joint between the first pair of ribs and the sternum. They
are sometimes called fibrous joints as they are connected by fibrous tissues.
• slightly movable joints: These joints unite bones with cartilage which give them another name
cartilaginous joints. They are further divided into two types: Symphysis which connects two long
bones with a broad, flat disc fibrocartilage. Synchrondrosis which are found in the epiphyseal plates
of growing bones in children.
• Freely movable joints: These joints are freely movable as they have a cavity filled with synovial
fluid between the adjoining bones. These bones are further divided into joints like: gliding joints,
hinge joints, condyloid joints, saddle joints, ball and socket joints and pivot joints.
5. Write on the properties and function of muscles.
ans. Properties and function of muscles can be described as under:
• excitability: The responsiveness of muscle cells to stimulation by nerves and hormones is called
excitability of muscles.
• Contractility: It is the ability of voluntary/ skeletal muscle cells to contract forcefully when
stimulated.
• extensibility: Muscles cells have the ability to extend or stretch themselves.
• elasticity: This property enables muscles to return their normal resting length and shape after
contraction and extension. Without this ability, muscles would lose their vigour.
Functions:
• to produce physical movement of every kind: Muscles make all kinds of physical movements
happen – from the swallowing of food to the twitching of an eye.
• to maintain body posture: It provides the framework. It is the muscle that holds numerous
bones together and support them to give shape of the human body.
• to protect organs of the body: Muscles work together with the ribs and the spine to keep
internal organs like those in the abdominal safe.
• to circulate blood: Cardiac muscles pump blood throughout our body, taking it to the

lungs for oxygenation and then aiding in the distribution of oxygenated blood to the other areas of
the body.
• execute internal organ function: Though we are generally not aware of it, involuntary muscles
work hard for the smooth functioning of internal organs.
• regulating body temperature: Skeletal muscles help our body retain its internal temperature
when exposed to conditions that might lower it. When it gets suddenly cold, our body starts
shivering. This is a sign of skeletal muscles contracting to produce heat inside the body.
6. Write a note on the various parts of the respiratory system.
ans. The various parts of the respiratory system are:
• the nose: It is an organ involved in both respiration and smelling. We use it to breathe in and
out. It consists of an external part which includes the triangular framework of bone and cartilage
covering the skin.
• pharynx: The pharynx can be found behind the nasal cavity and the mouth. It is attached to the
base of the skull and surrounding area by thick muscular fibres and connective tissues. Its circular
muscle fibres push food from the mouth to the oesophagus and prevent swallowing of air. The
longitudinal muscle fibres lift the walls of the pharynx during swallowing. It serves as a part of
digestive system too.
• larynx: It is located in the front part of the neck and directs air into the respiratory organ. Since it
is responsible for the production of the sound, it is also known as voice box. It is composed of three
large and unpaired cartilages, three paired and smaller cartilage and intrinsic muscle.
• Bronchi: The left and right bronchi reduce in size and branch into smaller tubes called the
bronchioles as they enter the lungs. They are responsible for conducting air into the lungs. The right
main bronchus is broader, shorter and more vertical than the left main bronchus.
• diaphragm: It is also called the thoracic diaphragm. It is a dome-shaped sheet of muscles and
tendons. It extends across the bottom of the rib cage and separates the chest from the abdomen. As
air enters the lungs, the muscles in the diaphragm contract and pull the central tendon inferiorly

into the abdominal cavity. This enlarges the

thorax and allows air to inflate the lungs.
• the lungs: The lungs are located in the chest, with their resting on the floor of the thoracic cavity
on the diaphragm. The two lungs differ in size. The left lung has a smaller size to accommodate the
heart, while the right lung is shorter to make room for the liver. A residual volume of 1000 to 1200
mL of air is stored in the lungs at all times. There are three lobes in the right lung and two in the left
lung. The total area of these lobes exceeds that of the parent bronchus, thereby enabling air to flow
inside the lungs with great ease. The pleura membrane lines the lungs and the thoracic walls and the
diaphragm. The pleura cavity between these two surfaces contains only a thin film of fluid. Air in the
pleural cavity can cause the lungs to collapse.
10. How can the principles of stability be used in sports?
ans. Principles of stability can be applied in the sports as under:
• Area of base of support
• Distance of the COG from the centre of the
base of support
• Location of the COG
• Horizontal distance of the COG from the
direction of movement
• Weight of the body
• Friction.
 8
DEFINITION AND IMPORTANCE OF KINESIOLOGY AND BIOMECHANICS IN SPORTS

Que. 1. What do you mean by biomechanics?

Ans. Biomechanics is the study of the structure, function and motion of the mechanical aspects of
biological systems, at any level from whole organisms to organs cells and cell organelles, using the
methods of mechanics.
Que. 2. Define biomechanics.
Ans. Biomechanics is the study of the mechanical laws relating to the movement or structure of living
organisms.
Que. 3. Define Kinesiology.
Ans. Kinesiology is a ‘Greek’ word in which ‘kinesis’ means ‘movement’ and ‘logy’ means ‘to study’.
In this way kinesiology means ‘study of movement’. It is the study of principles of movement and to
study the motor performance of the players.
Que. 4. What do you understand by the concept of sports biomechanics? Write in your own words.
Ans. In sports biomechanics, the laws of mechanics are applied to human movement in order to gain
a greater understanding of athletic performance and to reduce sports injuries as well. It focuses on
the application of the scientific principles of mechanical physics to understand movements of action
of human bodies and sports implements such as cricket bat, hockey stick and javelin etc.
Que. 5. List the importance of kinesiology in sports.
e sports

II. Long Question-Answers—4 Marks (100-150 Words) & 5 Marks (150-200 Words) Que. 1. Explain the
importance of Kinesiology & biomechanics in sports in detail.
Ans. Importance of Kinesiology and Biomechanics in Sports
1. Movement Analysis: Kinesiology and biomechanics helps physical education teachers and coaches
to do detailed analysis of movement of athletes and trained them in more effective manner to gain
maximum benefit while performing.
2. Improve Human Structure and Fitness: Kinesiology and biomechanics aid to improve human
structure through the intelligent selection of activities and the efficient use of the body. These helps
to improve general physical condition and fitness of the individual through systematic exercise
program.
3. Improve Sports Performance: Kinesiology and biomechanics both helps to improve sports
performance of athletes by improving their motor skills and technique. Kinesiology helps to
understand the basis

of motor skills whereas, biomechanical principles helps to improve sports technique, equipments,
and modify training methods to improves sports performance of athletes.
4. Improves Sports Equipments: Biomechanics helps to improve the quality of sports equipment
which helps athletes to improve their performance. In racquet sports, now lighter racquets made up
with fiber or aluminum or any other lighter material are used. Other sports equipments such as
javelin, balls, shoes, sportswear are also improved with the help biomechanics.
5. Improves Technique: The application of kinesiology and biomechanics improve sports technique.
Teachers and coaches use their knowledge of movements and mechanics to correct movement of
athletes to improve execution of a skill. The research and development in biomechanics may
discover more effective technique to execute a skill.
6. Prevent Sports Injuries: With applied anatomic background the knowledge of kinesiology helps to
prevent sports injuries. It guides athlete to execute correct movement while performing, it saves
energy and reduce the chances of sports injuries. Knowledge of biomechanics helps to improve the
motor skills and also work on the designing of sports equipment which are more safe and effective in
use. It also helps in development of safe sports surfaces which are more durable and safe to play.
Que. 2. Differentiate between biomechanics and kinesiology.
Ans. Kinesiology is the study of motion and biomechanics is the sports science field that applies the
laws of mechanics and physics on athlete performance. Biomechanical perform assessment and
analysis of the mechanics of human movement. Scientific analysis and application of biomechanical
principles helps to improve sports performance of an athletes and minimize their risk of injuries.
Kinesiology study the human movements and helps to improve technique of performing a skill.
Sports biomechanics and kinesiology both helps physical education teachers and coaches in
application of correct skill and technique while playing. Performing a right skill and technique helps
to save energy of athletes while performing in games and sports.
8.2 Principles of Biomechanics

Que. 1. Explain the principle of stability.

Ans. Stability is the state when all the forces acting upon a body are perfectly balanced and the body
remains at rest. Stability is the directly proportional to the weight of the body. Person with heavy
weight will have more stability as compare to person with lower weight. Another factor which
affects the stability is centre of gravity, the lower the centre of gravity to the base the more stability
generates. The wider base also provide more stability to the person or a object.

Que. 3. Enlist various principles of biomechanics and explain any one in detail.

of Reaction

Impulse

- The production of maximum force requires the use of all possible

joint movements that contribute to the task’s objective. The more joints that an athlete uses in
movement, the more muscles they contract and the greater the force they can exert. In a football, if
a player want to attempt a kick to hit the football to cover distance he must use one or more joint
movement (hip rotation) to provide greater force.

Que. 1. Explain principles of biomechanics in detail.

Ans. Various principles of biomechanics are:
1. Stability: Stability is the state when all the forces acting upon a body are perfectly balanced and
the body remains at rest. Stability is the directly proportional to the weight of the body. Person with
heavy weight will have more stability as compare to person with lower weight. Another factor which
affects the stability is centre of gravity, the lower the centre of gravity to the base the more stability
generates. The wider base also provide more stability to the person or a object.
2. Maximum Effort: The production of maximum force requires the use of all possible joint
movements that contribute to the task’s objective. The more joints that an athlete uses in
movement, the more muscles they contract and the greater the force they can exert. In a football, if
a player want to attempt a kick to hit the football to cover distance he must use one or more joint
movement (hip rotation) to provide greater force.
3. Maximum Velocity: Production of maximum velocity requires the use of joints/muscles in order
from largest to smallest. Larger, slower joints start the movements and faster joints contributes once
the preceding joint reaches peak speed. Maximum velocity can be achieved by combining the speed
of previous movements and transferring this speed to the final implement. For example in a
basketball jump shot, large muscle begin motion then other joints in sequence pelvis, trunk,
shoulder, elbow, wrist and fingers on the follow through to attempt a shot.
4. Impulse: The greater the applied impulse, the greater the increase in velocity. If a skill requires
maximal application of force, the joint should be moved through a larger range of motion. Force is
applied for longer and impulse is greater.
5. Reaction: Movement usually occurs in the direction opposite that of the force applied. In this
principle For example, when a swimmer pushes backwater to go ahead; water pushes the swimmer
forward with an equal force.
6. Angular Motion (Torque): Angular motion is produced by the application of force acting at some
distance from an axis (or a torque). Angular motion plays a key part in all sport. Circular motion that
occurs around an imaginary line called the axis or rotation. Moment of force or torque. Athletes are
concerned about three kinds of torque:

hammer or shot put with maximum force.

otates his arms to generate
maximum force to throw a ball.

7. Angular Momentum: Angular momentum can be defined as the movement of a mass when it is
rotating or spinning. In gymnastics while performing a forward roll a person in a tucked position
spins faster or than someone in an extended position. Angular momentum is calculated by
multiplying the angular velocity with the movement of inertia. Angular velocity is referred as speed
of rotation and the moment of inertia is referred as the resistance of a body to change state when
rotating. A body is unlikely to lose mass during a movement but it can change its distance or
distribution from the axis of rotation. If the mass moves closer to the axis of rotation then the
moment of inertia decreases, resulting in the angular velocity increasing. If a mass moves further
away from the axis of rotation, then the moment of inertia increases and angular momentum
decreases. Newton’s third law of motion is applied which says every action has an equal and
opposite reaction.

8.3 Types of Body Movements—Flexion, Extension, Abduction, Adduction, Rotation, Circumduction,

Supination & Pronation

1. Mention the type of angular movement.

Ans. In angular movement, the angle between the two bones become more or less which is due to
turning back and forth of the joints such as hip and shoulders. The different types of angular
movements are given below:
of movement?
Ans. There are three planes of motion: sagittal, frontal, and transverse. It’s easiest to think of each
plane as an imaginary line or a glass plate that divides the body into opposing segments when
standing in the anatomical position. Sagittal plane: Divides the body into right and left sides.
Que. 3. Differentiate between flexion and extension.
Ans. Flexion: Bending or reducing the angle between two bones at a joint e.g. in biceps curls lifting
the weight reduces the angle at the joint. Moving lower leg upwards.
Extension: It is the straightening of a joint or increasing the angle between two bones e.g. in biceps
curls lowering the weight.

Que. 1. Explain in detail types of movement.

Ans. Any activity which leads to the change of place, position or posture of the body is called
movement like gliding, angular movement or rotation.
1. Gliding movement: Gliding movement is the simplest type of activity that occurs on a combined
gliding surface without any rotation and angular movement. Although, all these activities are
common, but it is the only activity whose mobility is limited in Carpus and Tarsus.
2. Angular movement: Angular activity occurs between the long bones. In angular movement, the
angle between the two bones become more or less which is due to turning back and forth of the
joints such as hip and shoulders. The different types of angular movements are given below:
(a) Flexion: Bending or reducing the angle between two bones at a joint e.g. in biceps curls lifting the
weight reduces the angle at the joint. Moving lower leg upwards.

Que. 3. How does knowledge of movement and its type contribute for graceful movement?
Ans. Knowledge of movements helps to execute the movements more efficiently and gracefully. If a
person have a knowledge about the various movements such as flexion, extension, abduction,
adduction, circumduction, rotation etc. can perform these movements more efficiently. Knowledge
of these movements contributes to analyze the physiological cost, energy budgeting and muscular
timing of the physical activity and movements and biomechanical principles helps to execute a skill in
most effective manner to gain maximum benefit. When knowledge of these two combines together
 an athlete execute a skill more efficiently and smoothly which helps to save his energy.

1. Explain axis with sports example.

Ans. Axis is defined as an imaginary point or line around which the movement takes place. In other
words, an axis is a straight line around which an object rotates (An Axis has a 90o relationship).
1. Frontal axis: It is an imaginary line which passes horizontally form side to side or left to right at the
right angle to the sagittal plane. It is also known as lateral or coronal axis. Example is flexion of the
elbow joint during a bicep curl (upward phase)
2. Sagittal axis: It is an imaginary line which passes horizontally from front to back at the right angle
to the frontal plane of motion.
3. Vertical axis: It is parallel to line of gravity or perpendicular to the ground and right angle to the
transverse plane of motion. It is also known as longitudinal axis.
Que. 2. Explain planes with sports movement.
Ans. Planes is an imaginary two-dimensional surface through which the body segment or units
moves. The movement takes place through this imaginary surface plane which bisects the body. The
plane must pass through the centre of gravity.

1. Sagittal or anterior posterior plane: It is a vertical plane passes through the body from front to
back dividing it into right and left halves, e.g., flexion and extension movement such as biceps curls,
knee extension.

2. Frontal or lateral plane: It is vertical plane passes through the body from side to side dividing into
anterior and posterior halves, e.g., abduction and adduction movements such as jumping jacks and
spinal lateral flexion occurs in this plane.
3. Horizontal or transverse plane: Horizontal plane divides the body into upper and lower halves,
e.g., turning the head to the side (Lateral movement).
4. Diagonal or oblique plane: It is combination of more than one plane. Practically in games and
sports most of the movement occur in more than one plane.
Que. 3. Which plane and axis is involved while we kick a football?
Ans. The kicking action takes place in a sagittal plane about a frontal axis and involves the hip, knee
and ankle joints. The hip’s bones are the femur and pelvic girdle, which form a ball and socket joint.

Q.9 Rahul has won Gold Medal in Khelo India Games 2020, Principal ask him to speech on
stage about his glory. By study above case answer the following
1. How many Khelo India Sports events in edition 2020?
(a) 18 (b) 19 (c) 20 (d) 21
2. What is Khelo India Games?
3. How much scholarship national level programme for development of
 sports an Athlete receive, if selected
(a)5 Lakh for 8 years
(b)8 Lakh for 5 years
(c) 5 Lakh for 1 year
(d) 3 Lakh for 2 years
4. Name the sport that is associated with Santosh Trophy.
or
State a social value which is developed by physical education.
Q3. School management needs to recognize the essential place of physical activity in the
education of children with special needs. In order to develop lifelong habits for fitness and to
provide them with many opportunities of socialization, schools need to understand that
physical education is not a secondary subject but it is just as important as other skills.
On the basis of above given picture answer the following questions:
a) Development of Gross Motor and Fine Motor skills are benefits which are part of
b) Graded activities as strategy for effective inclusive physical education
Program includes
C) For activities should be disturbance free (noise, heat, cold, texture of floor,
Audience etc.)
D) The activities that include running, jumping, hopping, galloping, rolling,
Leaping and dodging, horizontal jump, slide

Q.1

Children with special needs face different challenges in undertaking

certain activities. So, in addition to the regular programmes of physical
education the school must provide APE programmes for children. While
introducing this chapter to the students, the Physical Education teacher
explains the different types of disabilities and the objectives of APE.

On the basis of this chapter answer the following questions.

 a. List down any four types of physical disabilities.
b. What is Down syndrome?
c. What is APE?
d. List any four aims of APE.
OR
Name the modified or individualized programme that caters to the special
Needs of disabled students.

Q.2Fundamentals of kinesiology and Biomechanics in Sports.

On the basis of given picture answer the following questions

(a) Identify and label the planes and axis
(b) A vertical plane that divides the body into left and right side is known as
____________.
(c) _______________ axis runs from left to right through the Centre of the body.
(d) Sagittal axis is also known as_______________ axis.
OR
________________ Plane passes through the middle of the body and
divides the body horizontally in the upper and lower half.
 CHAPTER 9 PSYCHOLOGY AND SPORTS

a. objective type/ Multiple-Choice Questions

(1 mark)
i. give one word answers.
1. Name the branch of science that deals with human behaviour.
ans. Psychology
2. Which branch of psychology deals with the physical fitness of an individual through participation
in games and sports?
ans. Sports psychology
3. What is the period of transition from childhood to adulthood known as?
ans. Adolescence
4. Which aspect of sports psychology deals with the improvement of performance by mental
visualisation?
ans. Imagery
ii. Fill in the blanks.
1. A strong body must be accompanied by strong
to succeed in sports.
ans. mind
2. Sports psychology trains the players to boost their by building a
ans. Self-confidence and a positive mindset
iii. state true or false.
1. Sports psychology instructs sportspersons to develop good communication skills and team spirit.
ans. True
2. Sports psychology involves other disciplines like biomechanics and kinesiology to obtain better
results in the players.
ans. True
3. Positive attitude can play a significant role in
motivating a sportsperson.
ans. True
iV. Multiple-Choice Questions
1. Which of these branches of science deals with the study of behaviour?
(a) Kinesiology (b) Physiology
(c) Psychology (d) Anatomy
ans. (c)
Q.17.The causes of frustration among sports person is-
(a) Result of own performance
 (b) Normally due to mismatched level of aspiration and ability
(c) Result of good performance
(d) Natural outcome of competitive sports
ans. (b) Normally due to mismatched level of aspiration and ability
Q.18.Which is a short term activity carried out prior to any severe activity?
(a) Skill (b) Technique
(c) Limbering down (d) Warming-up
ans. (d) Warming-up
2. Seventeen-year-old Derek had never smoked a cigarette because he was aware of its harmful
effects. However, on an outing, some of his

friends urged him to try it. After refusing for some time, Derek gave in and started smoking because
he didn’t want to be the odd person out. Which of the problems faced by adolescents is this an
example of?
(a) Physiological changes
(b) Peer pressure
(c) Clash between expectation and reality
(d) Hero worship
ans. (b)
3. Which of these is not one of the correct ways to manage problems faced by adolescents?
(a) Encouraging them to get involved in physical activities
(b) Ordering them to resolve their issues
(c) Instructing parents and teachers on engaging constructively with them
(d) Discussing their concerns with them in a safe environment
ans. (b)
4. What aspect of sports psychology involves training a person in an environment that imitates the
actual conditions the player will face during a competition?
(a) Simulation (b) Stimulation
(c) Simucation (d) Simulcasting
ans. (a)
5. What term related to growth and development refers to the passing of traits from parents to
their offspring?
(a) Puberty (b) Infancy
(c) Sexuality (d) Heredity
ans. (d)

B. Very short answer type Questions

1. What do you mean by ‘psychology’?
ans. The word psychology is derived from two Greek words: ‘psyche’ meaning ‘soul’ and ‘logos’
meaning ‘science’. The literal meaning of psychology is thus the science of soul. Psychology is the
science of human behaviour.
2. Define sports psychology.
ans. Sports psychology has been explained by the experts as under:
• “Sports psychology explores one’s behaviour
in athletics”. – Singer
• “Sports psychology for physical education is

that branch of psychology which deals with the physical fitness of an individual through his
participation in games and sports”.
– K. M. Burns
3. Define growth and development.
ans. • growth: Growth is a process of change in terms of physiological characteristics such as height,
weight, shape of the body, etc. It can be interpreted as the course of quantitative change of an
individual.
• development: Development is a larger, deeper event that occurs over a lifespan and is seen as
qualitative change. There are a number of definitions but we can give one here.
4. What is meant by ‘adolescence’?
ans. The word adolescence is a derivative of the Latin word ‘adolescence’ the present participle from
‘adolescence’, which means to become an adult or ‘to grow up’. It begins at the age of 12– 13 and
approximately continues till 21 years of age. WHO describes and adolescence between the ages of 10
and 19.
.
6. What do you mean by growth?
ans. Growth is a process of change in terms of physiology characteristic such as height, weight, shape
of the body, etc. Growth can be interpreted as the course of quantitative change of an individual.
7. Enlist the mental aspects used in sports psychology.
ans. Some of the mental aspects used in sports psychology are:
• imagery: Improvement of performance by mental visualization.
• Focus: Removal of distraction so that full attention be given to the performance.
• simulation: The practice of training in an environment that imitates the actual conditions the
player will face during the competition.
• Flow: Achievement of effortless concentration.

• Motivation: Stimulus for productive and competitive behaviour in the form of extrinsic
motivation.
C. short answer type-i Questions 3 marks
1. What are the mental aspects used in sports psychology?
ans. Mental aspects used in sports psychology are:
• imagery: Improvement of performance by mental visualization.
• Focus: Removal of distractions so that full attention may be given to the performance.
• simulation: The practice of training in an environment that imitates the actual conditions the
player will face during the competition.
• Flow: Achievement of effortless concentration.
• Motivation: Stimulus for productive and competitive behaviour in the form of extrinsic
motivation.
2. Why is adolescence considered a difficult
period?
ans. Adolescence is considered a difficult period
because of the following reasons:
• One has to face physical changes, i.e. increase in weight and height, change of voice and growth
of facial hair in boys, menstruation and development of breast in girls.
• Besides, development of sexual organs, all these rapid and complex changes which are
considered one of the most significant characteristics and considered to be a difficult period to coup
up.
• Emotional changes, i.e. hormonal changes can bring about emotional turmoil in adolescents.
Here they are filled with desire to impress, to confirm, etc. Hence a difficult period.
3. Give five reasons why sports psychology is
important.
ans. Though sports psychology is a relatively new discipline, its importance has increased for a simple
reason: its scientific approach towards sports development from a psychological perspective. A
strong body must be accompanied by a strong mind to succeed in sports. With the application of
sports psychology, the player’s strengths and weaknesses can be assessed and their sense of
positivity can be amplified

by instilling self-confidence and a healthy

awareness of their own potential.
4. Write in detail about the meaning and definition
of sports psychology.
ans. Sports psychology has been explained by experts as follows:
“Sports psychology is an area which attempts to apply psychological facts and principles to learning
performance and associated human behaviour in the whole field of sports.”
– John Luther
“Sports psychology is an applied psychology. It is more concentrated with the personalities,
emotional or motivational aspects of sports and physical activities. It employs many of the
techniques used in psychology.”
– Clark and Clark
“Sports psychology explores one’s behaviour in athletics”. – Singer
By observing and analyzing a player’s response to demand and pressure, a sports psychologist can
discover and interpret the psychological factors involved in their performance.
5. Differentiate growth and development.
ans. growth:
• Change in physical structure, features, dimension like change in height, weight, length of limbs,
replacement of teeth and changes brought by puberty.
• Stops after the individual has passed into
adulthood and become mature physically.
• Is only one part of the process of development of an individual and her/his personality.
• Manifested in the physical appearance of an
individual.
• Can simply be described as quantitative
change.
• Cellular and purely biological.
development:
• Overall changes occurring in an individual, including social, mental and emotional development.
• Impacts behaviour, aptitude and attitude.
• Involves and is influenced, by factors outside
of the body.
• Can be defined as qualitative change.
• Can be perceived but not measured.
• It is an intrinsic process which can only be
felt.

• Is a complex and comprehensive process

that touches all aspects of an individual.
• Manifested in the bahaviour and attitude of
an individual.
6. Write about developmental characteristics during adolescence.
ans. The developmental characteristicsduring adolescence are:
• Continuity: Changes begin from infancy and continue till old age.
• orderly sequence: Human development occurs in an orderly sequence.
• General to specific: Development moves
from general to the specific.
• individual differences in the rate of development: Rate of development differs for each
individual, though the process may be similar.
• heredity and environment: Genetic structure and interaction with the environment also
influence the development of an individual.
d. short answer type-ii Questions 5 marks
1. Discuss in detail the importance of sports psychology.
ans. According to Brown and Mahoney, “Sports psychology is the study of application of
psychological principles to sports and physical activity, at all levels of skill improvement.”
Though sports psychology is a relatively new discipline, its importance has increased for a simple
reason: its scientific approach towards sports development from a psychological perspective. A
strong body must be accompanied by a strong mind to succeed in sports. With the application of
sports psychology, the player’s strengths and weaknesses can be amplified by instilling self-
confidence and a healthy awareness of their own potential. Some of the mental aspects used in
sports psychology are imagery, focus, simulation, flow and motivation.
Sports psychology is important for the following reasons:
• development of physiological capacities: Sports psychology motivates players to push
themselves further and use their full physical potential.
• aiding the learning of motor skills: One important application of sports psychology is

its role in complementing the psychological readiness of the player.

• development of strategies and plans: It enables the instructor to diagnose the approach of their
instruction and detect the flaws, so that measures can be taken to rectify them.
• understanding the behaviour of players: It is vital to have a full knowledge of the player’s
behaviour, attitudes, instincts, interest and drives, in order to help her/ him grow into a better,
wiser, stronger sportsperson.
• strengthening the mind: It trains the players to boost their self-confidence by building a positive
mindset, to focus on the performance and to open up a powerful link between thought and action.
• development of team spirit and goal setting: Sports psychology can instruct sportspersons to
learn the skills of good communication and cohesion. It also motivates them to set goals and work
towards achieving it with the development of a focused and practical mind.
adolescence (12-18 years)
• The period of transition from childhood to adulthood. It is believed that adolescence starts from
the age of 13 and lasts till 19.
• Physical growth is extremely fast in this stage. Bones and muscles grow in size and strength,
height shoots up. The heart increases in size, the skeleton is well calcified.
• Motor skills and coordination are well- defined.

• The onset of puberty brings are well-defined.

• Adolescence is a stage full of emotional
complications.
• Friendship is highly valued during
adolescence, and loyalty is expected.
• Feelings of intimacy towards other
individuals also begin in this stage.
3. What are the problems faced by adolescents and how can they be managed?
ans. Problems faced by adolescents are:
(a) Physiological changes
(b) Emotional changes
(c) Sexual development
(d) Clash between expectation and reality
(e) Peer pressure
(f) Academic pressure
(g) Hero worship
(h) Struggle with self-esteem
4. Explain in detail about the management of problems faced by adolescents.
ans. Management of problems faced by adolescents:
• involvement in physical activities: Physical activities provide a healthy and productive
distraction from the emotional issues faced by adolescents.
• sex education: Sex education should be given high priority in the design of school curricula.
Students should also be fully informed of the consequences of unprotected sexual activities such as
pregnancy and contraction of STDs and reminded that their urges are a natural part of growing up. It
also encourages teenagers of opposite sexes/genders to respect each other as individuals.
• encouraging hobbies: Music, theatre and dance, etc. are not strictly academic in nature, but
provide the benefit of nurturing the passion and talents of teenagers, thereby enabling them to
employ their mind in emotionally fulfilling pursuits.
• Vocational guidance: Vocational guidance can be very useful to aid in this area, keeping in view
the adolescent student’s interest, intelligence, aptitude and capabilities.

Besides, there are many ways of management like instruction morals and ethics, creation of a
suitable environment and educating parents and teachers.
5. Write a brief note on the following:
(a) Emotional changes in adolescents.
(b) Physiological changes in adolescents.
ans. (a) emotional changes in adolescents: Hormonal changes can bring about emotional turmoil in
adolescents. They are filled with the desire to impress, to conform to what is the ideal standard of
beauty, to be loved and appreciated. Lust, envy, anger and dissatisfaction with oneself, triggering
impulsive actions, aggressive reactions, obsessive habits and emotional breakdowns. Teenagers
frequently fall prey to health issues like eating disorders, bipolar disorder, mood disorders,
depression, etc. As Ross puts it, “The adolescent lives an intensely emotional life, in which we can
see once more the rhythm of positive and negative phases of behaviour in his constant alternation
between intense excitement and deep depression”.
(b) physiological changes: These changes are marked by increase in height and

weight, change of voice and growth of facial hair in boys, menstruation and development of breasts
in girls. Development of sexual organs also occurs which is considered one of the most significant
characteristics. All these rapid and complex changes affect the adolescents psychologically and
induce feelings of fear, shame, withdrawal from society, boredom, anxiety, etc.
6. Write short notes on:
(a) Vocational guidance
(b) Peer pressure
 ans. (a) Vocational guidance: To have a clear and precise idea of what one wants to be in future can
direct an adolescent towards a fruitful, ambitious and disciplined lifestyle. Teachers can provide
vocational guidance to aid them in this area, keeping in view the adolescent student’s interest,
intelligence, aptitude and capabilities.
(b) peer pressure: Adolescents have a keen yearning to impress their peers. They form groups and
gangs and build their own social hierarchy. In their need for appreciation and acceptance, they risk
the danger of taking part in substance abuse and even minor criminal activities.

Q30. Lavanya, a new student in the school was very much interested in taking part
in the school sports events. He was taught the latest rules and regulation of
football game. In due course, he learnt biomechanical aspects of the game
including various movements.
I. The type of movement in which the angle between joint decrease is called:
(a) Flexion
(b) Extension
(c) Abduction
(d) Adduction
II. Straightening part of joint so that the angle increase:
(a) Flexion
(b) Extension
(c) Abduction
(d)Adduction
III. Moving a part away from midline is:
(a) Flexion
(b) Extension
(c) Abduction
(d) Adduction
IV. Moving a part toward the midline is:
(a) Flexion
(b)Extension
(c) Abduction
(d) Adduction
Or
Flexion and extension come under ......... movement.
(a) Gliding
(b) Angular
(c) Rotation
(d) Circumduction

Q.1

Children with special needs face different challenges in undertaking

certain activities. So, in addition to the regular programmes of physical
education the school must provide APE programmes for children. While
introducing this chapter to the students, the Physical Education teacher
explains the different types of disabilities and the objectives of APE.

On the basis of this chapter answer the following questions.

a. List down any four types of physical disabilities.

b. What is Down syndrome?
c. What is APE?
d. List any four aims of APE.
OR
Name the modified or individualized programme that caters to the special
needs of disabled students.
 CHAPTER 10
TRAINING AND DOPING IN SPORTS

a. objective type / Multiple-Choice Questions

(1 mark)
i. give one word answers.
1. Name the process through which an athlete’s overall physiological efficiency is maximised in a
specific sports discipline.
ans. Training
2. Which principle of sports training states that an increase in overload should be a gradual process
at a reasonable rate?
ans. Principle of progression
3. What is the process of cooling down the body to normal condition after training or game known
as?
ans. Limbering down
4. Name the type of warming up in which the body is subjected to an increase in temperature
without undergoing any physical activity.
ans. Passive warming-up
5. Give any one example of general warming-up exercises.
ans. Jogging / running / jumping
6. Name the skill which has a definite ending and
beginning.
ans. Discrete skill
iii. state true or false.
1. A static training load loses its effectiveness after a certain point.
ans. True
2. Sports training should include extremes like crash dieting and exercising beyond the capacity of
one’s physical strength.
ans. False
3. The effect of exercise or load is the same for all sportsperson.
ans. False

4. A training programme should include proper rest and recovery period between each session.
ans. True
5. The combined efforts of an athlete and her/his coach determine the degree of performance of
the athlete.
ans. True
6. During warming up, the speed of nerve impulse decreases.
ans. False
7. In a training schedule, techniques are taught before skills.
ans. True
8. Beta blockers are a type of drugs which works by blocking the effects of the hormone
epinephrine.
ans. True
9. Narcotics are medically used to treat heart failure and high blood pressure.
ans. False
10. Use of steroids and forbidden drugs in considered ethical by the most international sports
organisation.
ans. False
11. Glucocorticoids bring relief from pain and exhaustion.
ans. True
12. Diuretics and masking agents are the substances prohibited in and out of the competition at all
times.
ans. True
iV. Multiple-Choice Questions
1. Surekha’s gymnastics coach told her that, to ger better, she would have to develop interest in
the steps he was teaching her and focus on practising the steps on her own. Which principle of sports
training was he indirectly referring to?
(a) The principle of balance
(b) The principle of cyclicity
(c) The principle of active involvement
(d) The principle of variation
ans. (c)
2. Which method of warming up is meant to
improve the flexibility of muscles?
(a) Jogging (b) Stretching
(c) Wind sprints (d) Striding
ans. (b)
Q.17. The causes of frustration among sports person is-
(a)Result of own performance
(b)Normally due to mismatched level of aspiration and ability
(c)Result of good performance
(d)Natural outcome of competative sports
ans. (b)
Q.18. "Talking of prohibited or banned substances is called "
(a) Steriods (b) Alochal
 (c)Doping (d)Autologous doping
ans. (c)Doping
3. A lawn tennis player is very good at her service. Which of these types of skills would she be said
to possess in relation to her service?
(a) Coactive skill (b) Continuous skill
(c) Individual skill (d) Discrete skill
ans. (d)
4. What type of prohibited substances are illegally used by some athletes to remove excess water
from the body?
(a) Diuretics (b) Cannabinoids
(c) Stimulants (d) Beta-2 agonists
ans. (a)
5. The World Anti-Doping Agency (WADA) was set up in 1999 after a major drug scandal during
which popular international sporting event in 1998?
(a) Summer Olympics (b) Football World Cup
(c) Wimbledon (d) Tour de France
ans. (d)
6. Liver damage is one of the main negative effects of which of these harmful substances?
(a) Cannabinoids (b) Corticosteroids
(c) Alcohol (d) Beta blockers
ans. (c)

B. Very short answer type Questions

1. Define sports training.
ans. Sports training is the process in which an individual is taught knowledge and skills required for a
specific sport. With training, an athlete’s overall physiology efficiency is maximised in a specific
sports discipline and its accompanying rules and limitations.
2. What is the meaning of warming-up?
ans. Warming-up means preparing the body before training or competition by performing light
exercises. It can be active or passive.
3. Define the term skill.
ans. Skill is the ability to execute the right technique at the right moment to achieve desired results.
4. What is the meaning of technique?
ans. Technique is the manner of applying a skill in a game setting.
5. What do you understand by the term ‘style’?
ans. Style is the expression of technique in motor action.

6. Make a list of skills found in sports.

ans. The list of skills found in sports are as under:
• Open skill
• Closed skill
• Simple skill
• Complex skill
• Gross skill
• Fine skill
• Discrete skill
• Serial skill
• Continuous skill
• Individual skill
• Coactive skill
• Interactive skill.
7. What do you mean by limbering down?
ans. Limbering down is also known as warming down. It is the process of cooling down the body to
restore it to its normal condition after a training or game. It is an integral part of every training and
game.
8. What are the two types of warming-up?
ans. the two types of warming-up are:
• Passive warming-up
• Active warming-up.
9. Write a short note on passive warming-up.
passive warming-up: When a body is subjected to increase in temperature through external means
and without undergoing any physical activity, then this process is known as passive warming-up.
10. Write a precise note on active warming-up.
ans. Active warming-up raises the body temperature to the required amount and enhances the
durability of muscles. It involves direct participation of an athlete in various physical exercises like
jogging and stretching.
11. Describe the principle of warm-up and cool down.
ans. The principles of warm-up and cool down are: Warm-up is the process of increasing blood
flow to the working muscles which in turn raises
the body temperature. This prepares the body for more intense exercises. On the other hand, cooling
down facilitates the flow of blood to vital organs and eliminates waste products after each training.

12. Make a list of the guiding principles of warming- up.

ans. The list of guiding principles of warm-up are:
• Simple to complex
• Exercise for all the parts of body
• Stretching and loosening exercises should
be included
• Intensive enough to raise body temperature
• Age and sex specific
• Activity or sports specific
• Warming-up should be timed accurately.
13. How would you define doping?
ans. Doping is the use of any method or substance that might harm the athlete, in a quest to gain an
unfair advantage over her/his fellow competitors.
14. What is WADA?
ans. WADA is a World Anti-Doping Agency which was set up on 10 November 1999 in Lausanne,
Switzerland, as an initiative of the International Olympic Committee.
15. What is the aim of WADA?
ans. The aim of WADA is to advance, manage and monitor the fight against drugs in sports at the
international level.
16. What do you mean by cannabinoids?
ans. Cannabinoids are psychoactive chemicals used to induce a sense of relaxation. They include
cannabis, hashish, marijuana and cannabimimetics, etc.
17. What do blood doping and HGH mean?
ans. Blood doping is a way of boosting the number of red blood cells in the bloodstream in order to
increase amount of oxygen in the blood and improve athletic performance.
HGH is a glycoprotein hormone that is produced by cells in the anterior pituitary gland.
18. Define gene doping and narcotics.
ans. • gene doping: Any manipulation of cellular and gene structure to give a player an undue
advantage over others is prohibited.
• narcotics: Narcotics are painkillers. They are used for reducing pain from injuries by dulling the
nervous system’s receptivity of pain signals.
19. What do you mean by (a) anabolic steroids, and
(b) beta-blockers?
ans. (a) anabolic steroids: Anabolic steroids are more properly known as Anabolic-

Androgenic Steroids (AAS). These are manufactured substances related to male sex hormones.
Anabolic refers to muscle- building, androgenic refers to increased male sexual characteristics and
steroids refer to a class of drugs.
(b) Beta-blockers: Beta-blockers or beta- adrenergic are a type of medication that reduces blood
pressure. It works by blocking the effects of the hormone epinephrine which is also known as
adrenaline.
20. What are the categories of prohibited substances?
ans. The categories of prohibited substances are:
• Anabolic steroids
• HGH, peptide hormones and related
substances
• Beta-2 agonists
• Diuretics and masking agents
• Non-approved substances
21. Identify two reasons that would make an individual indulge in substance abuse.
ans. Performance enhancement and overcoming stress are the two reasons that would make an
individual indulge in substance abuse.
C. short answer type-i Questions 3 marks
1. Briefly describe the concept of sports training.
ans. The word has been basically defined as the training in which an individual is taught knowledge
and skills required for a particular task. In the context of the sports, training has been defined as
under:
According to Harre, “A training based on scientific knowledge and a pedagogical process of sports
perfection which, through systematic effect on psycho-physical performance ability and performance
readiness, aims at leading a sportsman to top level of performance.”
2. What are some considerations on which the principle of individual differences is based?
ans. the principle of individual differences: The basis of this principle is that every sportsperson is
different and has physiological characteristics that are specific to them. The effect of exercise or load
varies from one sportsperson to another. By taking the following points into consideration, a training
programme suitable for an individual may be developed without much difficulty:
• Smaller muscles take less time to heal as
compared to large muscle.

• Slow twitch muscle fibres have a slower

recovery rate than fast twitch muscle.
• Generally, men recover faster than women.
• Slow movements lead to faster recovery
than fast or vigorous ones.
Other factors that should be considered include age, medical conditions, motivational level, natural
assets, injuries, etc.
3. Differentiate between the principle of continuity and the principle of cyclicity.
ans. the principle of continuity: This principle stresses on the importance of a continuous training
process. According to it, there should not be prolonged periods of inactivity between each training
session. Discontinuity often results in decreased physical abilities of sportspersons.
the principle of cyclicity: In sports training, there are different types of training cycles such as
marcocycle, mesocycle and microcycle. Macrocycle is the longest and its period is almost 3 to 12
months. Mesocycle has medium period of three to six weeks while microcycle is the shortest of them
as it has duration of only three to ten days.
4. How would you differentiate between the principle of specificity and the principle of variation?
ans. The principle of specificity: The basis of this principle is that the only way to develop a
particular component of the body is by improving its strength and skills to the maximum.
the principle of variation: As the training progresses, the monotony of load and recovery causes
sportspersons as well as the coach to lose interest and the sessions become dull. To avoid this the
coach must introduce variety in the process such as changing the session timing and duration, the
volume and intensity of the workout, the environment, etc. It helps in preserving the interest and
enthusiasm of the athlete.
5. Why is warming-up important? Give five points.
ans. Warming-up is important because all the experts have agreed that performance in sports can be
remarkably improved by warming-up. The five points are as under:
• to raise the body temperature: When the body is warmed-up properly, the temperature of
muscles increases. This improves the flexibility of muscles and strengthens contraction force. The
rate of contraction and relaxation also increases. Therefore, the

body becomes ready for intensive activities without the risk of damage such as tearing of muscle
fibres.
• to decrease the viscosity of muscles: At the start of an exercise, concentration of previously
unused muscles is irregular and weak and the relaxation is incomplete. As the activity progresses, the
contraction becomes stronger and regular and the relaxation is complete. This is the result of
reduction in the viscosity of muscles.
• to increase the speed of the nerve impulses: During warming-up, the body is stimulated and the
speed of nerve impulses increases. This enhances reaction time which is an important factor in every
sport.
• to reduce muscle capillaries resistance: Many studies indicate that warming-up reduces muscle
capillaries resistance.
• to reduce anxiety and tension: Warming- up helps athletes to suppress anxieties and tensions by
bringing up their confidence level, more importantly at the games.
6. Differentiate between passive warming-up and active warming-up.
ans. • passive warming-up: When a body is subjected to increase in temperature through external
means and without undergoing any physical activity, then this process is known as passive warming-
up. It can be done by wearing heavy uniforms, massage, hot water, steam, sunlight, hot drinks, etc.
As no energy is used in this process, it is an efficient method. But it should be accompanied by active
warming-up in order to achieve positive outcomes.
• active warming-up: Active warming-up involves direct participation of an athlete in various
physical exercises like jogging, stretching, etc. In short, these activities help sportspersons to perform
better.
7. Give three examples of stretches used for limbering down.
ans. The three stretches used in limbering down are:
• hamstrings: Lie on your back, then raise and stretch one leg directly above the hips. Holding the
calf or thigh, press the heel of the stretched leg towards the ceiling as you lower the leg back
towards the chest. Repeat the same stretch with the other leg.
• Chest: Stand erect and interlace your fingers
behind your back. Straighten your arms as

you lift your chin towards the ceiling.

• triceps/shoulders: Bring the right arm across your body and over left shoulder, holding your
elbow with you left hand, until you feel a stretch in your tricep. Repeat with the other arm.
8. Explain why doping should be banned in sports.
ans. The ban or prohibition on doping is necessary to protect the athletes from the unfair advantage
which may be gained by those athletes who use prohibited substances or methods to enhance their
performance and also from the possible harmful side effects which these substances or methods can
produce. Doping not only harms the athletes but also it is against the sportsperson and needs to be
banned very strictly.
9. Explain the physical methods of doping.
ans. The physical methods of doping are:
• Blood doping: Blood doping is a way of boosting the number of red blood cells in the
bloodstream in order to increase the amount of oxygen in the blood and improve athletic
performance. This can develop stamina and performance especially during long distance events such
as running and cycling.
• gene doping: The World Anti-Doping Agency defines gene doping as the “non-therapeutic use of
cells, genes, genetic elements, or modulation of gene expression, having the capacity to enhance
performance”. It manipulates the athlete’s cells or genes to produce faster reflexes and amplify
physical strength and endurance.
10. Explain in brief about blood doping.
ans. Blood doping is a way of boosting the number of red blood cells in the bloodstream in order to
increase amount of oxygen in the blood and improve athletic performance. This can develop stamina
and performance especially during long distance events such as running and cycling. In autologous
blood doping, two units of the athlete’s blood is taken a few weeks before the event; the blood is
then frozen and injected one or two days before the competition. Fresh blood from another person is
used in homologous blood doping. Another method of blood doping increases haemoglobin – oxygen
carrying proteins – in the blood to achieve the same benefits.
11. Write short notes on:
(a) Substances and methods prohibited at all times

(b) Substances prohibited in particular sports.

ans. (a) Substances prohibited at all time:
• Anabolic androgenous steroids
• HGH, peptide hormones and related
substances
• Non-approved substances
• Beta-2 agonists
• Diuretics and masking agents.
Methods prohibited at all time:
• Manipulation of blood and blood components
• Chemical and physical manipulation
• Gene doping
(b) Substances prohibited in particular sports:
• Alcohol
• Beta-blockers
12. What are the various substances prohibited in a competition?
ans. The various substances prohibited in a competition are:
• Stimulants
• Narcotics
• Cannabinoids
• Glucocorticoid
13. What are the side effects of stimulants?
ans. The side effects of stimulants are:
• Anxiety
• Convulsions
• Adverse heart conditions
• Increase in blood pressure
• Dehydration
• Extreme weight loss
• Insomnia
• Sweating
• Cerebral haemorrhage
• Addiction and withdrawal problems
• Psychological side effects like impaired
judgement and decision-making.
14. Enlist any four harmful effects of substance abuse.
ans. (i) Slowly develops many health issues
(ii) Person becomes fickle minded
(iii) Person will be mentally imbalanced
(iv) Physical attributes will be low.

d. short answer type-ii Questions 5 marks

1. Make a list of the principles of sports training and describe at least eight of them.
ans. The principles of sports training are:
• The principle of continuity
• The principle of transfer
• The principle of balance
• The principle of overload
• The principle of progression
• The principle of recovery
• The principle of individual differences
• The principle of general and specific
preparation
• The principle of specificity
• The principle of active involvement
• The principle of variation
• The principle of warm-up and cool down
• The principle of ensuring results
• The principle of cyclicity.
description:
• The principle of general and specific preparation: It plays an important role in improving
performance. It acts as a frame work for specific preparation.
• the principal of active involvement: It is necessary to gain the advantage of a training
programme.
The combined efforts of an athlete and her/his coach determine the degree of the performance.
• The principle of specificity: The basis of this principle is that the only way to develop a
particular component of the body is by improving its strength and skills to the maximum.
• the principle of transfer: It is related to transfer of learning. It is not always positive. It can be
negative or zero too.
• principle of progression: It states that increase of overload should be a gradual process at a
reasonable rate. A rapid increase can cause serious complications such as muscle damage or injury.
• the principle of recovery: An athlete’s body needs rest and recovery to revitalise and become
better and stronger than earlier. A training programme should include

proper rest and a recovery period between each session.

• the principle of warm-up and cool down: Warm-up is a process of increasing blood flow to the
working muscles which in turn raises the body temperature and prepare the body for more intense
exercises. On the other hand, cooling down facilitates the flow of blood to vital organs and
eliminates waste products after each training.
• the principal of cyclicity: There are different types of training cycles such as macrocycle,
mesocycle and microcycle. Macrocycle is the longest and lasts up to three to 12 months. Mesocycle
has a medium period of three to six weeks. Microcycle is the shortest of all the cycles. It has duration
only three to ten days.
2. Discuss the concept of warming-up and its types.
ans. Warming-up is a process of preparing the body before training or competition through
performing light exercise. It is a combination of rhythmic exercise which raises the heart rate and
muscle temperature and static stretching through a full range of motion.
types of warming-up: It has two types.
• Passive warming-up
• Active warming-up.
3. Describe the methods of warming-up that you have learned.
ans. The methods of warming-up are:
• General method
• Warming-up with warm water.
• Warming-up through massage
• Through sunbath
• Through steam bath.
(For detail, refer to page 133 of the textbook.)
4. Discuss the importance of warming-up in sports.
ans. The importance of warming-up are as under:
• raises the body temperature
• Decreases the viscosity of muscles
• Increases the speed of the nerve impulses
• Reduces muscle capillaries resistance
• Increases the speed of transfer of oxygen

• Increases metabolic rate

• Reduces anxiety and tension
• Boosts cooling efficiency
• Reduces the blood lactic acid
• Avoids injury
• Increases the speed of muscles
• Increases flexibility
• Increases strength
• Increases endurance
• Increases explosive power
• Improves specific skills
• Improves neuromuscular coordination
• Warming-up brings second wind more
readily
5. What are the physiological bases of warming- up?
ans. Physiological bases of warming-up are as under:
• Increases body temperature
• Decreases the viscosity of muscles
• Increases the speed of nerve impulses
• Decreases the resistance in muscle
capillaries
• Increases the speed of transfer of oxygen
and fuel to tissues
• Increases the metabolic rate
• Reduces the blood lactic acid
• Increases the working capacity.
(For more details, refer to page 135 of the textbook)
6. Enumerate and explain the guiding principles of warming-up.
ans. The guiding principles of warming-up are:
• simple to complex: This principle states that simple exercise or activity should be performed at
the start of warming-up, followed by complex exercise. The nature of exercise should not be
exceedingly complex otherwise it will lead to exhaustion and diminish the performance at the
competitive stage.
• exercise for all the parts of body: This principle means that warming-up should include exercise
of all parts of the body.

• stretching and loosening exercise should be included: Stretching and loosening exercises prevent
injuries and increase flexibility. They also prepare the body to use its full potential.
• intensive enough to raise body temperature: The extent of warming- up should be intense
enough to raise the body temperature. It should be devoid of exhaustion. This technique is very
helpful for mature sportspersons.
• Age and sex specific: The efficiency of warming-up depends on age and sex criteria. The
extent of intensity and time for warming-up should be more for boys than girls of the same age. It is
a well-known fact that men need a longer period of training as compared to women. This should be
always kept in mind.
7. Discuss the importance of limbering down in sports.
ans. Limbering down restores the body’s normal temperature, i.e. when normal temperature
exceeds due to intense and vigorous activity or competition, then the proper cooling brings it down
to its normal value. The importance of limbering down in sports are:
• It eliminates waste products.
• It helps in reducing tensions.
• It also decreases the chances of dizziness
or fainting.
• Helps in supplying oxygen.
• Decreases adrenaline in the blood.
• It does not allow muscles to remain stiff.
• Above all it helps to get heart rate to a normal
state.
8. Write an essay on the classification of skills.
ans. Classification of skills is a very tricky task and are more or less placed in a sequence. Skills can be
of different varieties but let us try to write here about some of them like open skill that are random
and prone to changes as per the circumstances. Secondly there are closed skills which are within the
control of the players and independent of the opponent’s actions likewise we have simple skills
which do not require a lot of physical effort of strategies or coordination. Complex skill is also a basic
skill which unlike simple skill needs intense physical involvement, coordination, decision-making
abilities, etc. In short we have fine skills, discrete skills,

serial skills, continuous skills, individual skills, coactive skills and interactive skills. All these types of
skills vary according to the nature of their respective games. Besides each skill has its own ending
and beginning such as discrete skill has a definite ending and beginning while coactive skill can be
performed without direct confronting them and interactive skills involve direct confrontation.
9. What are the different roles of the World Anti- Doping Agency?
ans. The World Anti-Doping Agency (WADA) was set-up on November 10, 1999 in Lausanne,
Switzerland, as an initiative of the International Olympic Committee. It aims to advance, manage and
monitor the fight against drugs in sports at the international level.
The World Anti-Doping Agency (WADA) developed a code simply known as the WADA code to set
anti-doping policies, rules and regulations. The Code applies to all parties involved in the world of
sports – from players, coaches, organisations and public authorities. WADA Code works with five
International Standards to promote consistency among anti- doping organisations in various areas
namely, laboratories, Therapeutic Use Exemptions (TEUs), the List of Prohibited Substances, and the
protection of privacy and personal information.
10. What are different performance enhancing drugs? Write in detail.
ans. There are substances, chemical agents or procedures designed to increase the
performance of athletes. They enlarge muscles, sharpen alertness of the mind or increase the blood’s
oxygen-carrying capacity. Now let us discuss the performance enhancing substances as under:
• Anabolic-androgenic steroids
• Human growth hormone, peptide hormones
and related substances
• Beta-2 agonists
• Diuretics and masking agents
• Stimulants
• Narcotics
• Cannabinoids
• Glucocorticoids
11. Discuss the side effects of at least six prohibited substances in detail.

ans. Refer to Table 10.2 of Chapter 10 on pages 143–144 of the textbook.

12. Write notes on at least eight prohibited substances and methods.
ans. Substances prohibited in-and out-of- competitions all the times are:
• Anabolic-androgenic steroids
• HGH, peptide hormones and related
substances
• Non-approved substances
• Beta-2 agonists
• Diuretics and masking agents
Methods prohibited in-and out-of-competitions at all the times are:
• Manipulation of blood and blood components
• Chemical and physical manipulation
• Gene doping.
(For brief description, refer to page 142–143 of the textbook.)
13. What are the rules prescribed by the WADA?
ans. The rules prescribed for the sportspersons by the WADA are:
• Athletes should keep themselves available for the sample collection any time they are called
one.
• They should keep themselves informed of current anti-doping policies and rules and comply
with them.
• They should inform medical personnel that they are sportspersons and are under obligation not
to use substances and methods that are prohibited.
• They should maintain control of their own
samples until they are sealed.
• They should take steps to avoid ingestion of banned substances with their food in the form of
supplements.
• They should be aware of the procedure for
applying a Therapeutic Use Exemption.
• They must report immediately to the doping control station for testing unless delayed for valid
reasons.
• Athletes in a control pool must report their whereabouts, provide evidence of identity to the
person carrying out the control, obey instructions of the control staff and accept supervision by
control officer between the time of receiving request to

provide a sample and the time of reaching the control points.

14. Briefly discuss four ways to prevent a young person from getting involved in substance abuse.
ans. (i) Firstly prevention starts from the family bonding and culture. Values and customs can be
imbibed in a child from and by the family.
(ii) Self-belief is the best prevention.
(iii) Good education and effective understanding are very important to understand the ill- effects of
substance abuse.
(iv) Love and respect for the parents is another strong aspect of prevention.
e. Value-Based Questions
1. Rasika was participating in ‘Run for Health’ organised by her society. She was very excited as this
was the first time she was taking part in such an event. Before going for run, Mr Verma told her
about the importance of warming-up before doing any physical activity. Mr Verma told her about the
general methods of warming- up, and warm-up prepares the body for exercise and gradually
increases the heart rate and blood circulation which loosen the joints, increase blood flow and
prevent injuries. He advised her to warm-up before running. Rasika wholeheartedly followed the
instructions of Mr Verma.
Answer the following questions based on the above passage:
(i) What do you understand by the term warming-up?
(ii) What are the general methods of warming- up?
(iii) What are values shown by Rasika while participating in ‘Run for Health’?
ans. (i) Warming-up is a process of preparing the body before training or competition through
performing light exercises.
(ii) The general methods of warming-up are:
• Jogging
• Simple exercises
• Striding
• Stretching
• Wind sprints.
(iii) Self-discipline and determination.

2. Sukhbir was a good weightlifter. He was selected for National Championship. He used to do
rigorous training. His trainer was sure about his win as he was the best performer. Due to lot of
psychological and physiological pressures, he lacked confidence and started taking anabolic steroids.
Somehow his trainer helped him to come out of this situation and suggested not to use such
substances in future.
Answer the following questions based on the above passage:
(i) What do you mean by anabolic steroids?
(ii) What makes Sukhbir to involve in such situations?

(iii) Write down the values of trainer that reflect

through this initiative.
ans. (i) Anabolic-androgenic steroids are manufactured substances related to male sex hormones.
Anabolic refers to muscle- building and androgenic refers to increased male sexual characteristics.
Steroids refers to a class of drugs. These drugs can be legally prescribed to treat conditions resulting
from steroid hormone deficiency.
(ii) It is due to psychological and physiological pressures that Sukhbir got involved in such situation.
(iii) Caring and generous.