PHYSICAL UNIT - 1

EDUCATION PLANNING
IN
CLASS - XII SPORTS

MEANING OF PLANNING OBJECTIVES OF PLANNING

Planning is simply the process of arranging
฀ To avoid last minute hassles.
expected activities so that a certain goal or
target can be achieved. ฀ To efficiently supervise all activities.
฀ To coordinate between different committee.
฀ To avoid mistakes.
฀ According to Alford and Beatt,”Planning
is the thinking process, the organised ฀ To make room for innovation.
foresight, the vision based on fact and ฀ To make the events more interesting.
experience that is required for intelligent ฀ To get the best performance.
action.”
 VARIOUS COMMITTEES AND THEIR PRE TOURNAMENT
RESPONSIBILITIES RESPONSIBILITIES
฀ Committee for publicity. These duties are performed before the
฀ Reception committee. commencement of the sports event. Few of the
responsibilities are:-
฀ Boarding and Lodging committee. ฀ To prepare the budget of the tournament.
฀ Transport committee. ฀ To prepare the schedule of the tournament.
฀ Ground & Equipment committee. ฀ To prepare the grounds/ courts and sports
equipment.
฀ Refreshment and Entertainment committee.
฀ To send information to various teams.
฀ Decoration and Ceremony committee. ฀ To make arrangement of boarding & lodging.
฀ Announcement & First Aid committee.etc ฀ To arrange prizes and certificates.

DURING TOURNAMENT POST TOURNAMENT RESPONSIBILITIES

RESPONSIBILITIES
The following duties during the game are The following responsibilities are performed
essential :- after the tournament:-
฀ Proper arrangement of inauguration. ฀ To give away the prizes and certificates.
฀ To ensure the schedule of events. ฀ To provide detailed results.
฀ To make necessary announcements. ฀ To provide security refunds.
฀ To prepare proper score sheet for record. ฀ To the payments to the officials.
฀ To maintain proper discipline. ฀ To present mementos to the chief guest and
฀ To check the arrangement of meals. etc to the team escorts.
 TOURNAMENT IMPORTANCE OF
TOURNAMENTS
Tournaments are an important feature of sports,
฀ A tournament is a type of contest in which being as they are platforms for showcasing one’s
several players participate and defeat skills and abilities at a particular game. The salient
opponents in various rounds to get to the aspects of tournaments are:-
final match and win it. ฀ Perfecting of sporting skills
e.g., ฀ Strengthening sports culture
฀ The Olympic Games ฀ Nurturing of social skills
฀ Cricket world Cup ฀ Selection of real talent
฀ FIFA World Cup etc. ฀ Character building
฀ Promoting National & International Integration.

TYPES OF TOURNAMENTS KNOCK OUT TOURNAMENT

In this type of tournament, the defeated
There are three types of tournaments: team or player is eliminated with no scope
of participating further.
1. Knock out Tournament As for the winner, they continue competing
against other opponents until they
eventually lose or win the tournament.
1. League or Round Robin Tournament
Knock out word is mostly used in Boxing,
when an opponent is knocked down and
3. Combination Tournament unable to rise and return to the game.
 ADVANTAGES OF KNOCK OUT DISADVANTAGES OF KNOCK OUT
TOURNAMENT TOURNAMENT
฀ It save cost and time ฀ Some good teams don’t get a
฀ Teams take the match seriously and second chance to prove.
gives best performance in order to ฀ Weaker team might advance
advance further. further.
฀ Knock out require fewer people to
฀ Knockouts can be poor judges in
organise successfully.
selection of teams.
฀ It increases the excitement levels of the
matches. ฀ It need even number of participants
to divide them in pairs.

PROCEDURE TO DRAW FIXTURE

(KNOCK OUT) TOTAL NUMBER OF
MATCHES
To prepare fixture for Knock out certain statistics ฀ The number of matches in Knock-
have to be taken into account: out tournament is (N – l) , where ‘N’
฀ Total number of participating teams/players, denotes the total number of
which is used in determining the NUMBER OF
ROUNDS. participating teams.
฀ The total number of BYES. ฀ For e.g., if ll teams are
฀ The number of teams in each HALF OR participating, than the number of
QUARTER.
฀ The total number of MATCHES.
matches will be
฀ The number of byes in each HALF OR QUARTER. ฀ N – l = l l – l = l O matches
METHOD OF CALCULATING TEAMS
NUMBER OF TEAMS IN EACH
IN EACH HALF
QUARTER
฀ When the number of teams are more, the
฀ If the number of teams are even or in the teams are divided into upper and lower
power of 2 than N/2 is used. halves, which are then further divided into
฀ If the number of teams is not the power of 2 or two parts.
in odd number, following procedure is ฀ Therefore, the upper half will have two
applied:-
quarters – 1st and 2nd , and the lower half will
฀ Upper half = N + l/2 have two quarters as well: 3rd and 4th .
฀ Lower half = N – l/2
฀ Where ‘N’ is the total number of teams.

DISTRIBUTION OF TEAMS IN QUARTERS NUMBER OF ROUNDS IN KNOCKOUT

TOURNAMENT
NO. OF 1ST 2ND 3RD 4TH
TEAMS QUARTER QUARTER QUARTER QUARTER ฀ When the NO. of teams or players (N) is the
power of two (i.e. 2,4,8,16,32 and so on),
then the rounds will be the NO. of 2’s making
28 7 7 7 7 up N
29 7+1 7 7 7 ฀ Example, N = 8, NO. of rounds will be
30 7+1 7 7+1 7 2x2x2 = three 2’s = 3
฀ When N is not the power of 2, the NO. of
31 7+1 7+1 7+1 7 rounds will be based on the next higher
power of 2. e.g. N = 9, the next higher power
32 8 8 8 8 of 2 is 16, which is 2x2x2x2 = four 2s = 4
 METHOD OF FIXING BYES TOTAL NUMBER OF BYES

฀ Bye is an advantage to a team to play directly in ฀ NO bye will be given to the power of two
next round.
teams (e.g. 2,4,8,16,32,etc.)
฀ Byes will be fixed in the following manner:

฀ lst bye will be given to the last team of lower half. ฀ The no. of byes are calculated by
฀ llnd bye will be given to the first team of upper half. subtracting the team from next higher
฀ lllrd bye will be given to the first team of lower half. power of two.
฀ lVth bye will be given to the last team of upper half.
฀ e.g. N = l l, 16 – l l = 5 byes (2x2x2x2 =16)
฀ The same sequence will be followed while assigning
the next bye or byes ฀ NO. of byes in upper half = NB- l/2
฀ NO. of byes in lower half = NB + l/ 2

SEEDING METHOD SPECIAL SEEDING

฀ In this method, the strong teams are
selected to keep them at appropriate place In special seeding, the seeded
in the fixture. players participate directly in the
฀ For the selection of strong teams, the quarter-final or semi-final.
organisers must be well aware of the
previous performance of teams.
฀ Generally, the number of seeded teams
shall be in the power of 2, i.e., 2,4,8,16 etc.
They need not wait for longer
฀ All the teams except the seeded teams are duration.
kept in the fixture by lots.
 LEAGUE/ ROUND ROBIN/ BERGER TYPES OF LEAGUE TOURNAMENT
SYSTEM
฀ This tournament is known by three names. ฀ Single League Tournament:- In this every
฀ Mr. Berger was the first person who imagine team plays with every other team once and
about this tournament.
฀ In this tournament, each team plays with
the number of matches is determined by:-
every other team once in single league and ฀ N(N-l)/2
play twice in double league.
฀ In this tournament, every team plays with ฀ Double League Tournament:- In this every
every other team irrespective of victory or team plays with every other team twice and
defeat.
the number of matches is determined by:-
฀ It is also known as best tournament because it
provides maximum number of opportunities to ฀ N(N-l) where as ‘N’ is the total number of
the teams. participating teams.

ADVANTAGES OF LEAGUE DISADVANTAGES OF LEAGUE

TOURNAMENT TOURNAMENT
฀ Only strong team get victory. ฀ It requires more time.
฀ Every team gets maximum ฀ It costs more.
opportunities. ฀ The teams coming from far and wide face
฀ Maximum number of matches are more problems because of waste of time
and money.
there.
฀ It needs more arrangements for sports
฀ Easy to select good players. officials and teams.
฀ The spectators get opportunity to ฀ Moral of teams becomes low due to their
watch more matches. defeat again and again in the tournament.
PROCEDURE OF FIXTURE IN LEAGUE STAIRCASE METHOD
TOURNAMENT
The following methods are used In this method fixtures are made just like a
ladder or a staircase. This is the easiest
for fixtures in league tournament: method because no bye is given to any even or
odd number of teams. e.g. for 5 teams:

฀ Staircase method 1-2

1-3 2-3
1-4 2-4 3-4
฀Cyclic method
1-5 2-5 3-5 4-5

CYCLIC METHOD EXAMPLE CYCLIC METHOD

฀ If the number of teams is in even no. team no. 1 is Total number of teams = 5 (odd teams)
fixed on the top of the right side and then move
other team numbers are in ascending order lR ll R lllR lVR VR
consecutively downward and then moves upward 5 B 4 B 3 B 2 B 1 B
on the left side.
฀ If the no. of teams is in odd no. the Bye is fixed on 4 1 3 5 2 4 1 3 5 2

the top of the right side, rest of the procedure 3 2 2 1 1 5 5 4 4 3

remains the same.
฀ Teams are rotated in the clockwise direction.
฀ In even no. teams, the no. of rounds will be (N – l ). Total number of matches = N(N – l)/2
฀ In odd no. teams, the no. of rounds will be N. Total number of rounds = N
 EXAMPLE CYCLIC METHOD METHOD OF DECIDING THE WINNER IN
LEAGUE TOURNAMENT
Total number of teams = 6 (even teams) The team gets maximum points in a
lR llR lllR lVR VR tournament, is declared as winner.
Winner of the match = 2 points
6 1 5 1 4 1 3 1 2 1
Loser of the match = 0 point
5 2 4 6 3 5 2 4 6 3
Draw = 1 point
4 3 3 2 2 6 6 5 5 4
In addition to this, other methods are also
used to declare the winner.
Total number of rounds = 5
Total number of matches = N(N – l)/2

BRITISH METHOD AMERICAN METHOD

Divide the total points obtained by the total Divide the number of games won by
possible points. e.g.
the total number of games played.
Percentage of points = Total points obtained x 100
Total possible points Percentage
= Matches won x 100/Matches played
 COMBINATION TOURNAMENT MEANING OF INTRAMURAL
The word ‘Intramural’ is derived from the Latin
words ‘Intra’ and ‘Muralis’.
Combination tournaments are conducted
Intra means within
when the matches are to be played on zonal
basis. After that the winner of each zone can Muralis means wall
participate at national level. The following It means that the activities which are performed
combination of tournaments are used. within the walls or campus of an institution are
฀ Knock out cum Knock out
called ‘Intramurals’.
฀ League cum League
The motto of Intramural is “A game for each and
each for a game”.
฀ Knock out cum League
Intramural competition is one of the best means to
฀ League cum Knock out ( 2 e.g. for each type)
motivate all the students of an institution for taking
part in games and sports.

ORIGIN OF INTRAMURALS SIGNIFICANCE OF INTRAMURALS

In USA, the intramural of baseball was The following points can express the significance
of intramurals for students:-
organized in 1864. In 1925, every high ฀ Intramural are significant for physical, mental,
school started the mission to establish emotional and social development of students.
intramural department in USA. ฀ It lays stress on moral and ethical values.
฀ It is necessary for the health development.
฀ To tone up fighting instinct of students.
In India intramural is failure because most ฀ Provide opportunities to participate in games.
of the parents want their children to ฀ Essential for developing leadership qualities.
devote maximum time in studies. etc
 OBJECTIVES OF MEANING OF
INTRAMURALS EXTRAMURALS
The various objectives of Intramural are:- The word ‘Extramural’ is derived from the
Latin words ‘Extra’ and ‘Muralis’.
฀ To provide opportunity to every student to
participate in games and sports. Extra means outside.
฀ To develop leadership qualities. Muralis means Wall.
฀ To develop feeling of sportsmanship. It means the activities, which are
฀ To identify talented sportspersons. performed outside the walls of an
฀ To develop personality. institution or a school. It is also known as
฀ To provide experience to organize Inter-school competitions.
competitions.

SIGNIFICANCE OF EXTRAMURAL OBJECTIVES OF

COMPETITIONS EXTRAMURALS
The following points show the significance ฀ To improve the standard of sports.
of extramural competitions:- ฀ To provide experience to students.
฀ Enhance the standard of sports. ฀ To develop sportsmanship.
฀ Provide knowledge of sports techniques. ฀ To broaden the base of sports.
฀ It broaden the base of sports. ฀ To provide the knowledge of new rules.
฀ Improve the standard of sports in
฀ To learn new techniques and
schools.
strategies.
฀ It improve games skill of the students.
฀ To learn new skills from other players.
 SPORTS DAY HEALTH RUNS
Sports day is organized so that the all-round
development of children could be attempted. Various Health runs are a variety of marathons
sports and recreational activities are included on
sports day. organized to spread awareness of and
Sports day is organized by each and every school. A improve the physical health of the
day is fixed for conducting sports day in a year.
By participating in activities students develop members of a community.
leadership qualities. The health condition of children
is also improved as they take part in such activities.
Various social qualities such as honesty, brotherhood, They are planned and executed by the
friendship etc. are developed in children as they take health department, sports department or
part in sports activities.
social organisations focusing on health.

BENEFITS OF HEALTH RUN FOR FUN

RUNS
฀ Easy to participate.
Run for fun has the same purpose as health runs
฀ Promotion of healthiness and physical to increase the sprit of physical fitness in the
fitness. public.
฀ Unification of people from various social Its goal is to inspire the participants and
groups. onlookers to stay healthy and exercise regularly.
฀ Anyone can participate in health runs. Run for fun has the added element of being light-
hearted; the runners take part in cross country
฀ Exercise regularly in advance for health running for the sake of recreation.
runs.
Though run for fun does not have to include an
฀ The anatomical and physiological factors agenda, it is often used to raise funds for charity.
becomes fit for the activity.
฀
RUN FOR SPECIFIC CAUSE RUN FOR UNITY
Run for specific causes are organized in honor Run for unity are held to bring people from
of a cause, spreading awareness of AIDS, different communities, caste and creeds together
under a single event to promote peace, harmony
cancer, disabilities, etc. and unity.
There is no limitation regarding the age or The scope may be national, or it may be a part of
number of participants. The goal is to raise a large international event.
funds for chosen cause. Run for unity can also be special for some
They act as awareness campaigns in which countries where it is used to celebrate their
independence.
various kind of people can join. Many non-
In these runs a lot of celebrities and renowned
profit bodies organize these runs. e.g., personalities join the public to highlight the need
Mumbai marathon, Chennai marathon. for respect for every religion in the country.

UNIT – II MEANING OF BALANCED DIET

A balanced diet contains all type of required nutrients

SPORTS from all the food groups.

A balanced diet does not have a standard structure. It
should be planned according to the individual’s body
type. The following points must be taken care:-

AND ฀ The age, gender and body weight.

฀ The activity level and eating habits.
฀ The type of food included in diet.

NUTRITION ฀ There should be three to four meals a day.

฀ The ratio of proteins, fats and carbohydrates should
be l:l:4
MEANING OF NUTRITION MACRO NUTRIENTS
฀ Nutrition is defined as the science of Macro nutrients constitute majority in
food and its relationship with health. diet. They are taken in large amount. They
฀ Nutrition is the science of foods which supply energy and are needed for growth
comprises the dynamic process in which and maintenance of the body. They
the consumed food is digested, nutrients include:-
are absorbed and distributed to the ฀ Carbohydrates
tissues for utilization and wastes are ฀ Proteins
disposed of the body. ฀ Fats
฀ Water

CARBOHYDRATES TYPES OF CARBOHYDRATES

Carbohydrates are organic compound which are There are two types of carbohydrates:-
the primary source of energy. They are known as
‘energy giving food’ and are made of small and
simple sugars that enter the body as glucose. ฀ Simple carbohydrates are formed by
They provide 17 kj/g of energy. 45-65% of our
total energy needs should come from smaller chains, they are crystalline,
carbohydrates. water soluble and give food a sweet
A carbohydrate molecule consist of taste.
carbon(carbo), hydrogen(hydro) and oxygen(ate) ฀ E.g., glucose, fructose, galactose,
atoms, with a hydrogen oxygen atom ratio of 2:1
just like in water that is H2O. sucrose, maotose and lactose
 COMPLEX CARBOHYDRATES EFFECT OF EXCESSIVE AND LACK OF
CARBOHYDRATES
They are also known as Polysaccharides, ฀ Excessive intake can lead to health
are formed by long chains, not sweet in conditions such as coronary heart
taste, insoluble in water, not crystalline. diseases, hypertension, diabetes and
The main difference between these stroke.
carbohydrates is their chemical ฀ Lack of carbohydrates can lead to loose
compositions. skin, weight loss and fatigue.
฀ Food rich in carbohydrate includes
e.g., starch, dextrin, glycogen and cereals, pulses, dates, potato, banana,
cellulose. gur, bajra, etc.

PROTEINS INVOLVEMENT OF
Proteins are substances that have carbon,
PROTEINS
Proteins are involved in the production of
hydrogen, nitrogen, oxygen and sometimes hormones, enzymes, tissues and antibodies;
sulphur, phosphorus and iron. regulation of water and acid balance in the
Our body converts them to amino acids as the body; transportation of oxygen and
large size of protein molecules make it nutrients.
difficult for them to be used without being
broken down. Deficiency may lead to marasmus and
There are 20 amino acids out of which 9 must kwashiorkor, low immunity, muscle pain,
be obtained from the food we eat. fatigue. etc.
Proteins are known as ‘building blocks of life’. Excess may cause heart and liver problems.
 FATS TYPES OF FATS
There are three different groups of fats in diet:-
Fats are also known as Lipids. They are
฀ Saturated fats are present in packaged foods,
composed of the elements carbon, oxygen
sea foods and dairy products. These have the
and hydrogen in the ratio 76:12:12.
tendency to raise the level of cholesterol in the
Fats are a backup energy source, regulate the blood stream and raise the risk of
body temperature, boost hormone cardiovascular diseases.
production and a good solvent for fat-soluble ฀ Polyunsaturated fats helps in lowering the
vitamins( A, D, E and K). blood cholesterol and are slightly better than
It is recommended 20-35% of our daily energy mono-unsaturated fats.
requirement should come from fats. ฀ Mono-unsaturated fats also helps in reducing
blood cholesterol.

WATER MICRO NUTRIENTS

Water is made-up of hydrogen and oxygen Micronutrients are needed in small
elements in the ratio 2:1. quantities, though they are essential for our
It serves as a transporter of nutrients to health.
cells and remove waste through urine. Commonly minerals and vitamins comes
under this category.
It controls body temperature, ionic
balance of the blood and improves body Their primary function is to enable chemical
reactions.
metabolism.
They are not responsible for the production of
It has zero calorie content.
energy.
 MINERALS MACRO-MINERALS
Approximately 4% of our body mass is Calcium is a macro-mineral, helps in
made-up of minerals, which are found in growth and development of bones and
an ionised state. Minerals are required for teeth. It helps in blood clotting.
healthy teeth, bones and muscles. The Its deficiency may cause rickets.
minerals needed by our body are broadly It is found in cheese, milk, orange juice,
classified into two types:- eggs, green leafy vegetables.
Macro-minerals:- 0.1g/day Its daily value is 1g(approx.)
Micro-minerals:- 0.01g/day( trace minerals)

POTASSIUM SODIUM
It is one of the important mineral in diet. It keeps It helps in muscular activities and
the nervous and muscular system fit. It helps in
maintaining the amount of water in blood and
transmission of nerve impulses.
tissues. The daily value for sodium is 2.3g approx.
The daily volume needed is ( 4,700mg) approx. Its deficiency causes hyponatremia, the
Low potassium causes hypokalemia, which symptoms include vomiting, muscle
weakens our body.
spasms.
It is found in whole grains, beans, banana, fish,
mushroom, potatoes, dark green leafy It is found in table salt, meat, pickles, fast
vegetables etc. foods.
 MAGNESIUM PHOSPHORUS
Magnesium enables the proper functioning of It maintains the bones and teeth, and also
nerves and muscles, boosts the immune makes our gums healthy.
system, normalises heart beat and
strengthen bones. The daily value is 1250 mg approx.
The daily value is 2,500 mg approx. Its deficiency may cause
Its deficiency causes hypomegnesemia, hypophosphatemia, symptoms include
symptoms include impaired memory, muscular dysfunction and weakness.
appetite loss, insomnia, and fatigue.
It is found in milk, meat, nuts, whole
It is found in nuts, fish, bananas, dried fruits,
grains etc.
dark chocolate etc.

MICRO MINERALS IRON

Iodine is an important hormone produced by It is required for production of
thyroid gland which are required for growth, haemoglobin, the oxygen carrying protein
production of blood cells, metabolism,
reproduction, nerve and muscle function. molecule.
Lack of iodine intake causes enlargement of Deficiency of iron causes anaemia.
thyroid gland. The daily requirement is 18 mg approx.
The deficiency causes goiter. The iron rich sources are red meat, fish,
The daily value is 150 mcg(micro grams). poultry, whole grains, dark green leafy
Its main sources are sea food, fish, iodized vegetables.
salt.
 CHROMIUM COPPER
It stimulates insulin activity and regulates It helps iron in the formation of
blood sugar level. haemoglobin. It is needed for iron
Its deficiency increases the risk of metabolism.
diabetes.
Insufficient intake leads to anaemia
The daily value(DV) is 120 mcg/2000 and reduction in WBC count.
calories.
It is mainly found in whole grains, cheese,
The daily value(DV) is 2mg approx.
potatoes, tomatoes, nuts etc. The sources are liver, dark chocolates
etc.

ZINC VITAMINS
It helps in developing strong immune Vitamins are chemicals, which are
system, diabetes control, reduction of required in very small amount to keep
stress, metabolism of energy and quicker our body healthy. They contribute to
recovery from wounds.
our energy level and boost our
The daily value(DV) is 11 mg/day. immune system.
The deficiency leads to hair loss, diarrhea,
appetite loss, pimples.
They are classified into two:-
It is found in red meat, pumpkin seeds etc. ฀ Fat soluble vitamins
฀ Water soluble vitamins
FAT SOLUBLE VITAMINS FAT SOLUBLE VITAMINS
฀ Vitamin A – It was discovered by Elmer ฀ Vitamin D along with calcium, helps in
MacCollum in 1913. It is needed for new building bones and keeping them strong. It
also blocks the release of parathyroid
cell growth, vision, healthy skin, hairs hormone, which can reabsorb bone tissue,
etc. making bones thin.
฀ Its deficiency leads to night blindness. ฀ Its deficiency leads to rickets in children,
฀ The daily value(DV) is 2mg/day approx. osteomalacia and osteoporosis in adults,
dental cavities and risk of cancer.
฀ It is found in milk and milk products,
฀ The daily value(DV) is 10 mcg.
egg, cod liver oil, yellow vegetables,
฀ It is found in raw milk, egg, mushrooms etc.
papaya etc.

FAT SOLUBLE VITAMIN FAT SOLUBLE VITAMINS

฀ Vitamin E act as antioxidant and protect ฀ Vitamin K is necessary for normal blood
cells against the effects of free radicals. It clotting, cell growth, prevention of
helps in formation of red blood cells, keeps haemorrhage and excessive bleeding in
skin healthy, normal reproductive function wounds.
etc. ฀ Its deficiency leads to haemorrhage in
฀ Its deficiency may leads to infertility, newborn, heavy menstrual cycle,gum
muscles degeneration, paralysis. bleeding, anaemia.
฀ Its daily value(DV) is 20 mg. ฀ The daily value(DV) is 138 mcg.
฀ It is found in fruits, liver, pulses, cereals, ฀ It is found in egg, meat, soybean, green
sea foods, dark green leafy vegetables etc. leafy vegetables.
 WATER SOLUBLE VITAMINS
Vitamin B Complex VITAMIN C
Vitamins Scientific Approx. Deficiency diseases
name Daily value It helps in growth and repair of tissues,
B1 Thiamine 1.2 mg Skin and heart diseases, fatigue etc. healing of wounds, bone and tooth
B2 Riboflavin 1.3 mg Weak immune system, skin prob. formation, increasing the absorption and
utilization of iron.
B3 Niacin 16 mg Pellagra
Deficiency may result in scurvy, anaemia,
B5 Pantothenic 5 mg Fatigue, insomnia, burning feet etc.
acid fatigue and weakness.
B6 Pyridoxine 1.3 mg Depression, weak immune system
It is found in oranges, guava, strawberries,
B7 Biotin 30 mg Hair loss, nausea, skin prob. dark green leafy vegetables, tomato etc.
B9 Folic acid 400 mcg Anaemia, heart diseases The daily value(DV) is approx. 65-90 mg
B12 cobalamin 2.4 mcg Anaemia, weakness, numbness in
body

NUTRITIVE COMPONENTS OF NON NUTRITIVE COMPONENTS OF DIET

DIET
Nutritive components of diet consist These components are compounds
of:- absorbed from the food but not provide
energy in the form of calories. They are:
฀ Fiber or roughage- The DV is approx. 30g
฀ Macronutrients: Carbohydrates,
฀ Water
Proteins, Fats
฀ Colour compounds
฀ Flavour compounds
฀ Micronutrients: Vitamins, Minerals ฀ Plant compounds
 MEANING OF HEALTHY HOW TO MAINTAIN HEALTHY WEIGHT
WEIGHT
฀ Exercise regularly
In 1998 study published by the ฀ Say no to alcohol, smoking and drugs
American National Institute of ฀ Eat the right number of meals
Health, “A healthy weight is
฀ Avoid over eating
considered to be one that is between
฀ Change lifestyle for better results
19 and 25 (BMI). If the BMI is between
฀ Goal setting
25 and 29 an adult is considered
฀ Health, not wealth, is the key
overweight. If the BMI is 30 or
฀ Control calories count
greater, the person is considered to
be obese”.

THE PITFALLS OF FOOD INTOLERANCE

DIETING
To catch with dieting is that without exercise, it Food intolerance occurs when a person has
remains a temporary solution. Research has found
that 90% of dieters gain all their weight back, difficulty in digesting a particular food.
sometimes even more than that. Food intolerance is caused by complete
In fact, there are various pitfalls of dieting that keeps ineffectiveness of the body enzymes
us away from reducing weight at a steady pace.
responsible for breaking down or absorbing
฀ Skipping meals, avoiding exercise
the food.
฀ Extreme reduction of calories
฀ Restriction of selected nutrients Symptoms are vomiting, stomach pain,
฀ Intake of calories through drinking diarrhoea, gas, cramps, heartburn, headache.
฀ Intake of pre-packaged and labelled foods etc. It can be avoided by dietary control.
 FOOD MYTHS UNIT - III
Food myths are unfounded and
unscientific myths surrounding the
consumption of particular foods, such as: YOGA
฀ Potatoes make you obese.
฀ Fat free products will help you to lose
weight.
AND
฀ Eggs causes heart problems.
฀ Spicy food causes ulcer.
฀ Eat less if you have fever.
LIFESTYLE

ASANA AS PREVENTIVE OBESITY

MEASURES
According to Patanjali, asana means,”Sthiram Obesity is that condition of the body in which the
Sukham Aasanam” i.e., “that position which is amount of fat increases to extreme levels. The
condition when an individual weighs 20% more
comfortable and steady”.
than the ideal weight.
Asanas as a preventive measure are useful in Obesity has become a universal problem. Obese
many ways such as: people are always prone to several potential
฀ Improves mental health diseases such as arthritis, flat foot, diabetes, liver
฀ Prevent bone related diseases
problem, hypertension.
Obesity can be caused by the following factors:-
฀ Dealing with obesity and diabetes Genetics, overeating, frequency of eating,
฀ Improves flexibility and coordination physical inactivity, psychological factors etc.
฀ Removes stress and anxiety
 VAJRASANA HASTASANA
Vajrasana is a simple sitting pose which can be
Hastasana is a standing yoga pose, it is
practiced for 15-20 min. daily, especially after also known as upward salute pose.
meals as it speeds up digestion. It is also called Procedure:-
diamond pose.
Benefits:- improves flexibility, reduces
Procedure:- weight, improves digestion, reduce stress,
Benefits:- improves digestion, relief from relief from sciatica etc.
constipation, calm the nerves, make joints
flexible, strengthen the legs etc. Contraindications:- Person with shoulder
Contraindications:-Patients of knee and back
and neck injuries should avoid this pose.
injuries should be extra careful while practicing.

TRIKONASANA ARDHA MATSYENDRASANA

Trikonasana is a standing yoga pose. It is also Ardha Matsyendrasana is also known as Half Lord
of the fishes pose and half spinal twist pose is a
known as triangle pose. seated yoga pose.
Procedure:- It is named after Yogi Matsyendranath, who is
considered to be the father of Hatha Yoga.
Benefits:- relives gastritis, indigestion,
Procedure:-
acidity, reduces weight, improves flexibility, Benefits:- relief stiffness of back, improves
reduces stress and anxiety etc. flexibility, improves blood circulation, improves
Contraindications:- Person having migraine, digestive system etc.
diarrhea, blood pressure, injuries of neck and Contraindications:- Pregnant and menstruating
women, people with heart, spine, neck and discs
back should avoid this pose. problem should avoid this pose.
 DIABETES
Diabetes Mellitus is a disease that causes sugar to build-
TYPES OF DIABETES
up in our blood. Our body uses hormone called Insulin to There are 3 main types of diabetes:-
control the level of sugar in our blood. When the body fails
to produce sufficient amount of insulin or when insulin Type l (insulin dependent) The pancreas gland
does not work properly, diabetes occurs. does not produce insulin.
This disease is also known as ‘blood sugar’, is Type 2 (insulin independent) normally
characterised by appears after the age of 40 in which cells fail
Hyperglycaemia- high blood sugar level to respond to insulin properly.
Glucosuria- glucose in the urine Type 3 (gestational diabetes) It occurs when a
Polydipsia- excessive thirst pregnant women without a history of
Polyphagia- excessive appetite diabetes suddenly develop a high blood sugar
Symptoms:- tiredness, blurred vision, poor immunity, level.
excessive weight or weight loss etc.

BHUJANGASANA PASCHIMOTTANASANA
Bhujangasana is also known as cobra pose, it is It is also known as seated forward bend pose
back bending pose. It should be done early for stretching the spine.
morning and empty stomach. Procedure:-
Procedure:- Benefits:- stimulates the functioning of
Benefits:- Strengthen arms and legs, improves abdominal organs, improves blood
function of liver, kidney, pancreas, gall bladder, circulation, removes constipation and belly
it cures acidity, indigestion and constipation, fat, beneficial for diabetic people.
controls weight and diabetes. Contraindications:- pregnant women,
Contraindications:- Those with back, neck, abdominal surgery, disc problem people
hernia, pregnant women should avoid this pose. should avoid this pose.
 PAVANMUKTASANA ARDHA MATSYENDRASANA
Pavanmuktasana is also known as wind
liberating pose.
Procedure:- Discussed
Benefits:- give massage to abdominal organs,
releases gas, burn fats, boost blood
circulation.
Contraindications:-Those have hernia, piles,
In
back and neck problems, high blood pressure,
heart problem and pregnant women should
avoid this asana. obesity

ASTHMA SUKHASANA
It is also known as decent pose, easy pose or
Asthma is a respiratory disease in which the pleasant pose. It is simple sitting pose in
airways become blocked or narrowed, cross-legged position.
resulting in breathing difficulty. Procedure:-
Symptoms include extra mucus, excessive Benefits:- It open the air passage, brings a
coughing and shortness of breath. sense of calmness, reducing stress, fatigue
Asthma tends to occur in morning and nights and anxiety, flexible the knee and ankle
– especially during colder hours. It is an joints etc.
incurable disease, but one can control. Contraindications:- It should be avoided by
Causes includes genetic factors, allergic or persons having knee, ankle and hip injuries.
non allergic, respiratory infections.
 CHAKRASANA GOMUKHASANA
Chakrasana is upward facing bow pose, is a back- It is also known as cow face pose. It is so
bending pose commonly referred to as ‘back
bridge’ in acrobatics and gymnastics. named because the overall position of the
Procedure:- thighs, calves and feet of a person has look
Benefits:- It open up the lungs, stimulates the like face of a cow.
thyroid and pituitary glands, strengthen arms Procedure:-
and legs, improves flexibility.
Contraindications:- Persons suffering from Benefits:- stretches shoulder, expands chest,
headache, back injuries, high blood pressure, improves flexibility etc.
diarrhoea, hernia and heart problems should
avoid this pose. Contraindications:-This asana is avoided by
those who have back, neck and knee injuries.

BHUJANGASANA
PARVATASANA AND
It is also known as mountain pose, is easy to PASCHIMOTTANASANA
perform in sitting posture.
Procedure:-
Benefits:- stretches the entire body, improves
DISCUSSED
blood circulation, improves flexibility, good
for asthma patients, stimulates growth
hormones.
IN
Contraindications:- Person having knee,
ankle, shoulder injuries should avoid this
pose.
DIABETES
 MATSYASANA HYPERTENSION
It is also known as fish pose. An increase in blood pressure beyond normal
Procedure:- level is called hypertension. Heart contracts, it
Benefits:- expands the chest, increases lungs pushes the blood in the arteries. This pressure is
capacity, strengthen back muscles, good for called Systolic blood pressure. When the heart
person suffering from depression and muscle relaxed between beats, it is said to be in
anxiety, tones the pituitary, parathyroid and diastolic mode.
pineal glands. Normal blood pressure at rest should be within
Contraindications:- Individual suffering from the range of 100-140mm/Hg(systolic) and
high or low blood pressure, insomnia and 60-90mm/Hg(diastolic)
migraine should avoid this asana. It may lead to strokes, arterial diseases, kidney
diseases and a major cause of death.

CAUSES OF HYPERTENSION TADASANA

฀ Genetic causes It is also known as palm tree pose.
Procedure:-
฀ Unhealthy lifestyle Benefits:- stretches whole spine, improve
blood flow, helps to focus, improves
฀ Obesity posture, strengthen thighs, knees and
ankles, increases flexibility.
Contraindication:- This asana should be
฀ Lack of exercise and many more
avoided in pregnancy, leg injuries etc.
 DISCUSSED EARLIER SHAVASANA
VAJRASANA It resembles the posture of a dead body. It
requires complete relaxation of the body and
mind.
PAVANMUKTASANA Procedure:-
Benefits:- helps in reducing blood pressure,
ARDHA CHAKRASANA improves concentration, memory retention,
boosts energy level and enhances
productivity.
BHUJANGASANA
Contraindication:- It can be done by anyone
unless doctor advise them not to lie on back.

BACK PAIN DISCUSSED EARLIER

Back pain is pain felt in the back and may be:-
TADASANA
Neck pain – Cervical region
Middle back pain – Thoracic region
Lower back pain – Lumber region
ARDHA MATSYENDRASANA
Tail bone – coccydynia region
The common causes of back pain are
incorrect body posture, poor build of the
body, excessive weight, injuries, lack of BHUJANGASANA
exercise etc.
 VAKRASANA SHALABHASANA
It is also known as half spinal twist pose and is It is also known as grasshopper
simplified from Ardha Matsyendrasana. pose(locust).
Procedure:- Procedure:-
Benefits:- reduce abdominal fat, make the Benefits:- improves flexibility of spine,
spine supple, give massage to abdominal reduce fat, helpful in all abdomen
organs, improves the functioning of internal problems.
organs.
Contraindications:- Person with spine and
Contraindications:- Person suffering from
knee problem should avoid this pose.
abdominal problems, spine and leg injuries.

UNIT – IV CONCEPT OF DISABILITY

Disability can be understood as a condition of a
PHYSICAL EDUCATION AND SPORTS person where he is unable to perform the day-to-
FOR day common task due to functional disability of
any body system.
It can be seen in the area of physical, mental,
CWSN sensory, developmental or may be combination
of some or few of these.
(CHILDREN WITH SPECIAL NEEDS – DIVYANG) According to WHO,” A disability is a restriction or
lack of ability to perform an activity in the
manner or within the range considered normal
for a human being.”
CONCEPT OF DISORDER TYPES OF DISABILITY
Disorder is an illness or a dysfunctional factor
that affect the physiology/ psychology of an Cognitive Disability:- In this individual face
individual. It can be structural or functional. problems while assimilating, storing,
Structural disorder is visible, some part or other processing and producing information, which
of the body is observably different from normal. may further lead to difficulties at performing
Functional disorder is less noticeable. It is
motor functions.
psychological and known as disorder of mind. It hampers the individual’s capacity to acquire
The inner chemistry of a system is disturbed by knowledge, pay attention, make judgements
the malfunctioning of an organ. It may be etc.
speech, behaviour, understanding, reaction time It may be classified as:- Memory disorder,
etc. Hyperactivity, Dyslexia.

TYPES OF DISABILITY TYPES OF DISABILITY

Intellectual Disability:- It occurs before the age of Physical Disability:- means the limitations
l8 years. A child with intellectual disability will on a person’s physical functioning. This
have the limitations in adaptive behaviour may affect the person’s movement,
patterns.
mobility, strength, speed, posture and so
In this child have limitations in the functioning of
mental capacity such as learning, reasoning,
on.
problem-solving and IQ level.
A child with intellectual disability will show Causes are genetic disorder, muscle
limitations in poor interpersonal relations, low in dystrophy, accidents, spinal injuries,
the concept of language, daily living activities will serious illness, malnutrition etc.
be slow. etc.
 SPD ( SENSORY PROCESSING
TYPES OF DISORDER DISORDER)
ADHD ( Attention Deficit Hyperactivity Disorder). In this the brain is not able to integrate the
It is a neurodevelopmental problem and
considered mental disorder. Child face problem in
sensory information and the sensory
paying attention, controlling hyperactive response becomes poor or sometimes
behaviour. He feels restless and not able to sit slow.
still.
A child with SPD becomes oversensitive to
Symptoms:- forgetful, problem in paying
attention, unable to sit still, loses his personal things e.g., natural light, gentle touch,
items, careless mistakes, talk excessively, loses common sound, textures of certain food or
temper easily. smells can disturb him and cause vomiting,
Causes:- Genetic, brain injuries, substance abuse illness and over reaction.

ASD ( AUTISM SPECTRUM ODD (OPPOSITIONAL DEFIANT

DISORDER) DISORDER)
It is a spectrum of developmental disorder. A In this a child show a persistent pattern of
child’s skill performance can be graded at various anger, irritability, arguing and disobedient
levels i.e., mild, moderate or severe depending behaviour.
upon the symptoms.
Symptoms:- short temper, fight, argue,
Causes:- Genetics, neurology, medical disobey rules, blame others, frustration, low
conditions, premature birth etc.
self esteem, poor social skills, poor
Symptoms:- resisting touch, play alone, sustain concentration.
eye contact, fail to express emotions or feelings,
repetitive movements, cause harm to self, odd Causes:- Genetics, neurology, environment,
motor coordination of the body. lack of friends etc.
 OCD (OBSESSIVE-COMPULSIVE DISABILITY ETIQUETTES
DISORDER)
It is actually an anxiety disorder which It is simply the way in which you can make a
person with special needs comfortable in their
increases the worry in the person’s life. own way. People with special needs may need
Symptoms:- Washing hands again and our help but their consent should be taken first.
They need equal treatment as normally we would
again, over conscious about arranging treat normal persons.
things, repeated action of checking etc. Some common etiquette are:- use of language
i.e., visually impaired person, person who uses
Causes:- Genetics, environmental factors, wheel chair etc., speak normally as possible, ask
anxiety, emotional instability, depression, short questions, while talking to them keep
ourselves at eye level, speak directly to them
behavioural aggression etc. without interpreter.

ADVANTAGE OF PHYSICAL ACTIVITIES ADVANTAGES OF PHYSICAL ACTIVITIES

FOR CHILDREN WITH SPECIAL NEEDS

It is a universal fact that physical activities ฀ It improves motor skills and physical
enhance the quality of life and productivity of a fitness.
person. ฀ Develop hand-eye coordination.
Exposure to physical activity will certainly help
them to uplift their lifestyle but at the same time ฀ Good for mental functions and emotional
their specific requirements need to be taken care stability.
of. ฀ Improves self-esteem.
In other words, if the physical activities are ฀ Physical activities sharpen the mind.
planned according to his disability type and level ฀ Social life of the child improves.
of impairment it is certainly going to benefit the
child. ฀ To establish relationship with his peers etc.
STRATEGIES TO MAKE PHYSICAL ACTIVITIES
ASSESSABLE FOR CHILDREN WITH SPECIAL
NEEDS
INITIATIVES
No doubt the attitude towards people with ฀ All school admit children with special needs.
special needs has changed in the society with ฀ Trained persons should be made available.
Indian athletes winning 2 Gold, 1 Silver and 1
฀ Activities are conducted with proper
Bronze medals in the 2016 Summer Paralympics
supervision.
at Rio de Janeiro.
฀ District, state and national level competitions
The Govt. at the centre and the state should take
must be organised for special children.
a firm step to make physical activity assessable
for all the children with special needs. ฀ Equipment are made available.
The Govt. plan is only successful when support ฀ The attitude of the people needs to be changed
from the people of the society are given towards the children with special needs.
wholeheartedly.

UNIT - V MEANING OF MOTOR

DEVELOPMENT
The growth of movement and various
CHILDREN motor abilities from birth till death is
called motor development.
AND It include all the motor movements of the
body which include “ the movements of
WOMEN IN SPORTS the eyes, arms, legs and hands, which in
turn provide most of the perceptual
information infants receive.” –Adolph and
Berger (2006).
TYPES OF MOTOR DEVELOPMENT STAGES OF MOTOR DEVELOPMENT

1. Gross Motor Development: It is the There are three stages of motor

development of the large muscles in a development:
child’s body. It helps the child to sit, 1. Early Childhood (2 to 6 years): It is a period
of most rapid development of motor
stand, walk, run and so on. behavior and also known as preschool
2. Fine Motor Development: It is the years.
development of small muscles which Child can walk around obstacles, climb stairs,
helps in the movement of hands, wrists, learn to jump up and down.
fingers. It include picking up objects, Systematic training in sports like gymnastics
pen, ball etc. and swimming can begun at this stage.

MIDDLE CHILDHOOD (7 TO 10 YEARS) LATE CHILDHOOD (11 TO 12

YEARS)
A child learns to develop hand-eye There is a rapid height gain. At 12 years,
coordination and balance. He learns to ride puberty begins.
a bicycle. By 8 years, child has good finger Coaches also start encouraging children to
control. At 9 years, children are quite good develop their technical skills with an
at handling tools. increasing emphasis on strategies and
tactics.
The urge for competition among children In this period most of the complex skills
of their own age group starts during this are mastered by boys and girls for the
phase. competitive events.
 FACTORS AFFECTING MOTOR EXERCISE GUIDELINES AT DIFFERENT
DEVELOPMENT STAGES OF GROWTH AND DEVELOPMENT
Motor development in children depends on many factors:
AGE GROUP EXERCISE GUIDELINES

฀ Biological factors Children between 0-5 In Infants- grasping, crawling, pushing and
years (infant and pulling.
฀ Environmental factors
toddlers) In Toddlers- hopping, running, ball games etc.
฀ Nutritional factors In children below 5 years- climbing, riding,
chasing games, running etc.
฀ Physical activities
Children between 5-8 Catching a ball, short distance running,
฀ Opportunities given to children years throwing, jumping, coordinative abilities etc.
฀ Sensory impairments affect motor development
Children between 9-12 Playing safe games, flexibility exercises, riding
฀ Postural deformities years bicycle
฀ Obesity
Children between 13-19 All games and sports can be played at this
years stage.

POSTURE COMMON POSTURAL DEFORMITIES

According to Avery, “Good posture is one Spinal Curvature: Viewed laterally, the
in which the body is so balanced as to lumber spine is characterised by a moderate
produce least fatigue.” anterior hyperextension curve, i.e.,
everybody’s spine has some form of
curvature. Spinal curve helps our back to
According to Morrison, “There is no absorb shock.
definite form, shape or standard for any There are three types of spinal curvatures:
part of the body or for the body as a Kyphosis
whole. It is impossible, therefore, to have Lordosis
a definite standard as regards posture.” Scoliosis
 PREVENTIVE AND CORRECTIVE
KYPHOSIS MEASURES OF KYPHOSIS

It is derived from a Greek word ‘Kyphos’ ฀ Keep a pillow under your back while sleeping.
which means ‘a hump.’ In this abnormal ฀ Perform Dhanurasana and Chakrasana regularly.
curvature of the spine occurs in the backward, ฀ Avoid carrying heavy weight.
often causing depression of the chest. It is ฀ Massaging the muscles of back and thoracic.
฀ Lie in prone position, hands on hips, raise your
also known as round back or humpback. head and chest, hold the position.
Causes: malnutrition, illness, insufficient ฀ Lie on the floor with a foam roller under your mid
exercises, rickets, weak muscles, ageing, back. Gently roll up and down on the foam roller.
arthritis, habit of doing work by leaning ฀ After sitting on a chair bend your head at the back.
forward.

PREVENTIVE AND CORRECTIVE

LORDOSIS MEASURES OF LORDOSIS
Lordosis is the excessive inward curvature ฀ To control the weight especially at early
of spine resulting in a forward curve in the age.
lumber region. It can be corrected at early ฀ Balanced diet should be taken.
stage. ฀ While carrying weight body remain in
straight line.
Causes: improper environment, obesity, ฀ Perform Pavanmuktasana, Halasana,
Naukasana and other forward bending
spondylolysis, osteoporosis, excessive postures.
intake of ffood, physical inactivity are the
฀ Stand straight and bend forward from hip
major causes of lordosis. level, to touch the toes.
 PREVENTIVE AND CORRECTIVE
SCOLIOSIS MEASURES OF SCOLIOSIS

Scoliosis is the abnormal lateral curvature of ฀ Take balanced diet.

the spine. It can be bending, twisting or ฀ Avoid carrying heavy weight on shoulders.
rotating of the spine. In this people develop ฀ Hang on horizontal bar and rotate the body
additional sideways curves on either side of in clockwise and anticlockwise direction.
the body and called scoliotic curves.
฀ Swim using Breaststroke.
Thus, the bones of the spine twisted together
forming a ‘C’ or ‘S’ shape. ฀ Bending the body in the opposite direction
of the deformity.
Causes: disease in joints, polio, rickets, poor
posture, partial deafness and carrying heavy ฀ Simply hang on horizontal bar and twist
load on one shoulder etc. the body.

PREVENTIVE AND CORRECTIVE

FLAT FOOT MEASURES OF FLAT FOOT

Flat foot is natural and common in infants, it ฀ Wearing comfortable shoes with arch support.
usually disappears when they attain ฀ Maintain proper body weight.
childhood. If it still persists in childhood then
฀ Infants should not be compelled to walk at very
it becomes a postural deformity.
early stage.
It is easy to diagnose flat foot by using the
฀ Avoid high heel shoes.
‘wet test’ method.
Causes: obesity, weak muscles in feet, ฀ Walking on heel, toes and lateral border.
uncomfortable shoes, foot injuries, carrying ฀ Make the fist with the foot.
heavy load for longer period, forcing the baby ฀ Regular skipping.
to walk at early stage etc. ฀ Sit in Vajrasana etc.
 PREVENTIVE AND CORRECTIVE
KNOCK KNEE MEASURES OF KNOCK KNEE

The scientific name of knock knee is ‘Genu ฀ Daily cycling and horse riding for 20-30 min.
Valgum.’ In this deformity the knees knock ฀ Keep a pillow between the legs and tie-up
while walking or running and the feet and
ankles are far apart than normal. from ankles.
฀ Special shoes are to be used.
Causes: lack of vitamin D, rickets, ฀ Perform Padmasana and Gomukhasana
osteoporosis, arthritis, obesity, injury of daily.
knees, carrying heavy load at early age, ฀ Supplement of vitamin D, calcium,
toddlers should not be compelled to walk at phosphorus should be taken.
very early stage.

PREVENTIVE AND CORRECTIVE

BOW LEGS MEASURES OF BOW LEGS

It is the condition of physical deformity ฀ Vitamin D is in recommended amount.

marked by an outward bowing of the leg, i.e. ฀ Intake well balanced diet.
knees are wide apart and ankles are touching.
฀ Special shoes should be used.
When standing with feet together, the ฀ Walk on inner edge of feet.
individual legs appear like an archer’s bow. ฀ While walking toes must point straight.
฀ Proper body weight should be maintained.
Causes: Rickets, Lack of Calcium, Phosphorus ฀ Never force the babies to walk at very early
and Vitamin D, Knee injuries, forcing babies age.
to walk at very early age etc.
 PREVENTIVE AND CORRECTIVE
ROUND SHOULDERS MEASURES OF ROUND SHOULDER

This postural abnormality is characterised ฀ Walk, stand and sit straight.

by a drooping shoulder which appears ฀ Do not wear tight cloths and high heel
round and a slight forward bending of the shoes.
back. ฀ Hang on horizontal bar for some time.
฀ Perform Dhanur and Chakra asana daily.
Causes: Heredity factors, tight clothing ฀ Place the tip of fingers of both hands on
and shoes, poor posture of sitting, shoulders and encircle the elbows in
standing and walking, lack of exercise. clockwise and anticlockwise direction.

SPORTS PARTICIPATION OF SPORTS PARTICIPATION OF

WOMEN IN INDIA WOMEN IN INDIA
Women were barred from participation as We can trace the history of women’s
well as watching the Olympic Games in participation in sports back to 19th century.
ancient Greece. Though this small population of
sportswomen mostly belong to the upper
A separate athletic event for women was held social classes.
at Olympia, known as the HERAEAN GAMES.
This event, started by Hippodameia, the wife
The first time women participated in the
of the king who founded the Olympics, was Olympics was in 1900 Paris, only 22 women
dedicated to the goddess HARA. participated in two events golf and tennis.
Cont., Cont.,
 SPORTS PARTICIPATION OF ENTRY OF INDIAN WOMEN IN
WOMEN IN INDIA INTERNATIONAL ARENA
The 21st century was a turning point in In 1952, Helsinki Olympics 4 Indian women take
women’s sports history. 4069 women part. The first Indian woman to win a medal in
Olympics was Karnam Malleswari in weightlifting
participated in the 2000 Sydney Olympics, at Sydney Olympic 2000. In 2008, only 26 Indian
out of 10,500 participants. women participated at Olympic Games. For first
time in 2012 London Olympics, women Boxers
competed and India’s M C Mary Kom won a
In 2008 Beijing Olympics, out of 10,700 bronze medal and Saina Nehwal also won bronze
participants, 4637 were women. in Badminton. In 2016 Rio Olympic, first silver
medal was won by P V Sindhu in Badminton and
Sakshi Malik won bronze in wrestling.
In 2016 Rio Olympics 45% were women, Cont.,
which was the highest number ever recorded.

ENTRY OF INDIAN WOMEN IN ENTRY OF INDIAN WOMEN IN

INTERNATIONAL ARENA INTERNATIONAL ARENA
There are many other sports women who have Sports for women is not given enough media
brought glory to the country, in Asian Games, coverage and lacks the interest of spectators,
commonwealth Games, World cups and other inadequate monetary benefits and funding.
International events. These are the harsh realities faced by every
sportswomen in India.
In spite of all these achievements, sportswomen
are not given due recognition in India. There is a More and more women are breaking records and
making India proud at the national and
social stigma attached to participation in sports, International level in sports.
which is primarily seen as a male domain.
Governing bodies need to acknowledge this and
Society looks on a women only as a housewife give them their support instead of creating social
and child-bearer. Such an outlook is even more barriers and treating them unfairly.
prominent in India. Cont.,
WHY FEWER WOMEN PARTICIPATE IN SOCIAL CONSIDERATION
SPORTS MENARCHE
฀ Lack of adequate legislation for gender equality. The onset of the first menstrual bleeding or
฀ Lack of time to dedicate to sports. period in a female is called menarche. The
average age for menarche ranges from 12-14
฀ Lack of self confidence. years. Sometimes, menarche may begin at 8-9
฀ Lack of interest. years of age or at the age of 16 years or more.
฀ Lack of female sportspersons as role models. Either delayed or early, menarche is a sign that
฀ Lack of fitness and wellness movement. the female body is developing and taking a
definite step towards maturity.
฀ Lack of personal safety.
Delayed menarche can be advantageous to
฀ Lack of proper sports facilities. women in gymnastics. Early menarche get more
฀ Lack of female coaches. adipose tissues and average weight gives
฀ Attitude of society towards women sports. advantage in swimming.

MENSTRUAL DYSFUNCTION AMENORRHOEA

The average menstrual cycle consists of 21-35 A case of delayed menarche or a case of
days and menstrual bleeding or periods occur absence of menstrual period for 6 months
during the first 2-7 days of the cycle. Each
cycle ends on the first day of the next or more after the last period is called
menstrual bleeding. amenorrhoea.
Any abnormality or irregularity in this process Causes: intensive exercise on a regular
is termed as menstrual dysfunction. About 9- basis, eating disorder, hormonal changes,
30% of women suffer from menstrual medication, low body weight etc.
dysfunction of one form or the other. The
common dysfunctions are:
 DYSMENORRHOEA PREMENSTRUAL SYNDROME
A menstrual period accompanied by
sharp pain or cramp in the lower Experiencing symptoms like pain
abdomen and pelvic area is called
in back, legs, abdomen,
dysmenorrhoea or painful
menstruation. irritability, mood swing, headache
constipation, depression,
emotional stress etc.

MANORRHAGIA OR HEAVY IRREGULAR PERIODS

PERIODS
Normally the menstrual flow is heavy
at first and then gradually decreases. Mostly, menstrual cycle form a
But increased and heavy flow at regular pattern of every 21-35 days
regular intervals or a loss of more after 1-3 years from the first bleeding
than 80 ml of blood during each or menarche. For some females,
menstrual bleeding indicates heavy periods might skip altogether for
periods. months or come earlier than
expected.
 PROLONGED PERIODS DELAY IN MENARCHE
The average age of menarche in a
On an average, the menstrual female ranges from 12-14 years.
bleeding or periods lasts about 2-7 If it is later than 14 years and above, it
days. Prolonged periods are is a case of delayed menarche, which
longer than this duration and is also termed as primary
occur at unpredictable intervals. amenorrhoea.
At times, it may be as late as in 18
years of age or more.

MENSTRUATION AND SPORTS

PARTICIPATION FEMALE ATHLETES TRIAD
The majority of people believed that taking part in
exercises and sports activities during menstruation It is serious disorder of three interrelated medical
causes serious damage to health and affects women’s conditions, energy deficiency with or without eating
sports performance. disorder, menstrual disturbances, and reduced bone
But it does not create drastic consequences or inhibit mineral density which is likely to cause osteoporosis.
their performances. It is simply a normal cycle every
healthy women experiences during her reproductive Over the years, cases of female athlete triad have
years. increased with the rise of women’s participation in
Recent studies show that women perform even better
during their periods. Paula Radcliffe, the British sports, especially in athletics. But this should not
marathon runner, set her first world record in 2002 on deter them from taking part in sports because the
the first day of her periods. Therefore, menstruation benefits of sports removes the negative effects.
should not be treated as a setback of being a women.
 OSTEOPOROSIS AMENORRHOEA
It is a condition in which the density and Our bones are constantly breaking down and
strength of the bone is reduced, making it rebuilding again to maintain their structure and
vulnerable to frequent fractures and bone strength. Estrogen is essential to keep a balance
between the two and helps absorption of
injuries. This is why osteoporosis is fatal to calcium.
female athletes and their athletic careers.
Absence of menstrual periods in women during
Calcium deficiency can lead to the reproductive years is called amenorrhoea. It
osteoporosis. Add Vitamin D in the diet is of two types (Primary and Secondary).
because it helps in absorption of calcium in Causes: Hormonal Disturbances, Intensive
the body. Exercise, Low Body Weight, Insufficient Calorie
Intake

EATING DISORDER ANOREXIA NERVOSA

Eating disorders are a range of Anorexia nervosa is an eating disorder in which
the patients have an obsessive fear of gaining
psychological disorders in which a person’s weight. They have an unrealistic perception of
eating behavior is abnormal. Eating body image and view themselves as overweight
disorders may include inadequate or even when they are clearly underweight.
excessive food intake which can It is divided into two types:
ultimately harm an individual’s well being. ฀ Restricting type
฀ Purging/ Binge-eating type
Major eating disorders include:-
Causes: Psychological factors, Social factors,
Anorexia Nervosa Biological factors
Bulimia Nervosa
 SYMPTOMS, PREVENTION,
MANAGEMENT OF ANOREXIA BULIMIA NERVOSA
Symptoms: Physical, Emotional and Behavioural . It is an eating disorder in which the patient
Prevention: There are many ways adult can discuss consumes a large quantity of food within a short
with children and educate them on the illness, so that
they do not become its victim. period and subsequently ejects it from the body
Management: through vomiting. It is of two types:
฀ To accept the reality of the situation. ฀ Purging Bulimia – Patient undergoes self-
฀ To regain the appropriate weight as per the induced vomiting to remove the food from the
individual’s height and age.
body before it gets digested.
฀ Individual psychotherapy might be needed.
฀ Antidepressants are often required to aid the ฀ Non-Purging Bulimia – Individual use fasting,
process of recovery. dieting to prevent weight gain.

PREVENTION & TREATMENT OF

CAUSES OF BULIMIA BULIMIA
฀ Genetic factor Bulimia cannot be prevented by pills and
฀ Psychological factors vaccines. The best way to avoid it is to be
educated about it from an early stage.
฀ Performance pressure in sports
The following steps are involved in the
฀ Social factors treatment of bulimia:
Symptoms: vomiting, dehydration, ฀ Psychological treatment
undergo extreme exercise, salivary ฀ Healthy weight and proper nutrition
gland swollen etc. ฀ Exercise correctly
 UNIT – VI MOTOR FITNESS TEST-
AAHPER
TEST Motor fitness is a term that describes an
athlete’s ability to perform effectively
& during sports or other physical activity.
An athlete’s motor fitness is a combination
MEASUREMENT of five different components, each of
which is essential for high levels of
IN performance.
The following items are in test battery:
SPORTS

50 M STANDING START 600 M RUN/WALK

Purpose: To measure speed. Purpose: To measure endurance.

Procedure: The student is asked to Procedure: The subject is asked to or

run 50 yard/meter and the time taken walk for a distance of 600
is recorded as the score in seconds. yards/meters from the starting line
and the time taken is recorded in
minutes and seconds.
 PARTIAL CURL UP/FLEXED LEG SIT-
SIT AND REACH TEST UPS
Purpose: To measure flexibility. Purpose: To measure abdominal strength and
Procedure: Student sit on a flat surface with their endurance.
legs extended in front of them, toes pointing up Procedure: The student is asked to lie on his back
and feet slightly apart. The sole of the feet and keep the knees bent at an angle of 90
should rest against the base of a flat vertical degrees, hands behind the neck with fingers
surface. A ruler is placed on the ground between interlocked.
the legs. Place one hand on the top of the other, The feet are held by a partner and the student
student is asked to reach slowly forward. perform sit-ups. The score is maximum number
Student hold the final position and the distance of sit-ups done in 1 minute.
reached is measured.

PUSH UPS (BOYS) MODIFIED PUSH UPS

(GIRLS)
Purpose: To measure the muscular strength Purpose: To measure the muscular strength
of arms and upper body. of arms and upper body.
Procedure: The push-up begins with the Procedure: The push-up begins in a kneeling
hands and toes touching the ground, and the position, with the hands and knees touching
body and legs in a straight line. The feet
slightly apart and arms are at shoulder width. the ground. The student lowers the body
The student lowers the body until there is 90- until there is a 90-degree angle at the elbow,
degree angle at the elbows, then returns to then returns to the starting position. The
the starting position. The maximum number maximum number of correct push-ups
of correct push-ups performed are noted. performed are noted.
STANDING BROAD JUMP AGILITY-4X10 M SHUTTLE RUN

Purpose: To measure explosive strength of Purpose: To measure agility and speed.

legs. Procedure: Two parallel lines are marked on
Procedure: Student stand on take-off line ground 30 feet apart, two wooden blocks are
with feet apart. The student then swings the placed behind the other line.
arms and bends the knees, then jumps into On start, the student runs towards the
the long jump pit. The distance from the wooden blocks, pick one of them and runs
take-off line to the heel is measured in feet back to starting line. Then he run back and
and inches. picks up the second one. Two trials are
3 trials are given and the best score of the allowed, the best one is taken as the final
three is recorded as the final score. score.

GENERAL MOTOR FITNESS(BARROW BARROW THREE ITEM TEST FOR

THREE- ITEM GENERAL MOTOR MOTOR ABILITY
ABILITY)
It is the ability to perform various motor Dr. Harold M Barrow, head of the Physical
movements, from the fundamental (like walking, Education Department at Wake Forest
running, etc.) to the complicated ( like cartwheel
). College, Winston-Salem, North Carolina,
The higher the level of general motor ability, the developed several test in 1953 to evaluate the
more varied and more effective the motor skills motor abilities of his students.
an individual can execute. One of the batteries of tests consisted of
General motor ability is affected by physiological three items: Standing Broad Jump, Zig Zag
factors such as composition of muscles, age, Run and Medicine Ball Put to measure power,
gender, bone structure and environmental
factors. agility and strength respectively.
STANDING BROAD JUMP STANDING BROAD JUMP
GENDER EXCELLENT ABOVE AVERAGE BELOW POOR
The athlete stand behind the take-off line with AVERAG AVERAGE
feet slightly apart. The athlete bends the knees E
and swing the arms to propel himself forward. MALE > 3.0 m 2.7 m 2.5 m 2.3 m <2.0 m
Each athlete allowed to take one practice jump
and then undergo three trials. The distance of all
trials are measured, and best one is recorded in FEMALE > 2.8 m 2.5 m 2.2 m 1.9 m < 1.7 m

feet and inches. The test determines explosive

power of legs.
Measurement were taken from the take-off
board to the back of the heel.

ZIG ZAG RUN ZIG ZAG RUN

In this test, a 16 by 10 feet rectangular course
was set-up. Cones/ Bowling pins were placed
in the centre and at each corner.
The distance had to be run in the form of the
figure 8 three times.
The time is recorded in seconds. This test
measures the agility and ability to accelerate.
 ZIG ZAG RUN MEDICINE BALL PUT
CATEGORY MALES FEMALES Two lines are marked 15 feet between them.
This was done to allow the student to run
EXCELLENT < 15.2 < 17.0 before throwing the ball at the finish line.
GOOD 15.2 – 16.1 17.0 – 17.9 Student is allowed one practice put and three
trials. The best trial is was recorded in feet
AVERAGE 16.2 – 18.1 18.0 – 21.7 and inches.
For boys 3 kg and for girls 1 kg ball is
FAIR 18.2 – 18.3 21.8 – 23
recommended. The test measures upper body
POOR > 18.3 > 23.0 strength.

MEASUREMENT OF CARDIOVASCULAR
FITNESS HARVARD STEP TEST
Cardiovascular fitness is the ability of the In 1943, Belgian-American physiologist Lucien
Brouha and his associates C W Health and A
Heart, Blood cells and Lungs to supply Graybiel developed a cardiovascular
oxygen rich blood to the working muscle endurance test known as Harvard Step Test at
tissues and the ability of the muscles to the Harvard Fatigue Laboratories during
World War I I.
use oxygen to produce energy for
movement. Equipment : Stopwatch, a platform 20 inches
Cardiovascular fitness can be measured high (men), 18 inches for women.
using the following tests:
cont.,
 HARVARD STEP TEST HARVARD STEP TEST
Procedure: The participant is asked to step-up on
the platform and down again at a rate of 30 RATING FITNESS INDEX
steps/minute for 5 minutes continuously or until
he gets exhausted. EXCELLENT > 96
As soon as the participant completes the cycle,
he is asked to sit-down and the total number of GOOD 83 – 96
heartbeats are counted between 1 to 1.5
minutes, 2 to 2.5 minutes and 3 to 3.5 minutes. AVERAGE 68 – 82
The score is based on following formula: PEI =
(Duration of exercise in seconds x 100)/ (2 x Sum BELOW 54 – 67
of three pulse counts in recovery). AVERAGE
POOR < 54

ROCKPORT FITNESS WALKING TEST ROCKPORT FITNESS WALKING TEST

Procedure: The test is conducted in non-windy weather,
It is also known as Rockport One Mile Test. It before the walk, the weight of the individual is
was developed by exercise physiologists and measured. On the command ‘GO’ individual start to
cardiologist, Kline, Porcari, Hintermeister run/walk (1mile=1609 metre). Individual cover 4 laps of
and others in 1987 at the department of the track. Time is recorded and immediately after
completion of the run, the heart rate is checked. To
exercise science in the University of calculate VO2 max. the formula is:
Massachusetts at Amherst. It is to evaluate
VO2 max.= 132.853-(0.0769xWeight)-
their aerobic fitness through assessment of [(0.3877xAge)+(6.315xGender)-(3.2649xTime)]-
their VO2 max. (0.1565xHeart rate). Where as Weight in pounds,
Equipment: 400 m track, stopwatch and a Gender (male=1, female=0), Time in minutes, Heart rate
weighing machine. in beats/minutes, Age in years.
Cont.,
 RIKLI & JONES – SENIOR CITIZEN
COMPUTATION OF FITNESS FITNESS TEST
Fitness Index = INDEX
(Duration of exercise in
seconds x 100)/ ( 5.5 x pulse count between 1- In 2001, Roberta E Rikli and C Jessie Jones
1.5 minutes after exercise) invented a method called Senior Fitness Test,
SCORE CARDIOVASCULAR
also known as Fullerton Functional Fitness
CLASSIFICATION Test, in the Lifespan Wellness Clinic in
55 OR BELOW VERY POOR California State University in Fullerton.
56 – 64 POOR
It is a tool to measure the functional fitness of
65 – 79 AVERAGE
senior citizens by using 6 parameters.
80 – 89 GOOD
The tests are:
90 OR ABOVE EXCELLENT

CHAIR STAND TEST

(FOR LOWER BODY STRENGTH) CHAIR STAND TEST
Purpose: Test the lower body strength, AGE BELOW AVERAGE ABOVE
(YEARS) AVERAGE AVERAGE
especially the legs.
60 – 64 < 14 14 to 19 ฀ 19
Equipment: Stopwatch, a chair without arms
and 44 cm high. 65 – 69 < 12 12 to 18 ฀ 18
Procedure: The participant sit in between the 70 – 74 < 12 12 to 17 ฀ 17
chair, feet apart, arms crossed, on the
command ‘GO’ individual start to stand 75 – 79 < 11 11 to 17 ฀ 17
completely and sit for 30 seconds. The total 80 – 84 < 10 10 to 15 ฀ 15
number of complete chair stands is the score
in 30 seconds. 85 – 89 <8 8 to 14 ฀ 14
90 - 94 <7 7 to 12 ฀ 12
 ARM CURL TEST
(FOR UPPER BODY STRENGTH)
ARM CURL TEST
AGE BELOW AVERAGE ABOVE
(years) AVERAGE AVERAGE
Purpose: To assess the upper body strength.
60 - 64 < 16 16 to 22 ฀ 22
Equipment: Stopwatch, chair, 8 pound
weight. 65 – 69 < 15 15 to 21 ฀ 21

Procedure: The participant sit in the middle of 70 – 74 < 14 14 to 21 ฀ 21

the chair, dominant arm do the curl, the curl 75 – 79 < 13 13 to 19 ฀ 19
is repeated for 30 seconds.
80 – 84 < 13 13 to 19 ฀ 19

Scoring: The total number of arm curls 85 – 89 < 11 11 to 17 ฀ 17

performed in 30 seconds. 90 - 94 < 10 10 to 14 ฀ 14

CHAIR SIT AND REACH TEST CHAIR SIT AND REACH TEST
(FOR FLEXIBILITY OF LOWER BODY) (in inches)
AGE BELOW AVERAGE ABOVE
Purpose: To measure the flexibility of the lower (YEARS) AVERAGE AVERAGE
body, especially for hamstring.
Equipment: A chair, scale/ruler. 60 – 64 < - 2.5 - 2.5 to 4.0 > 4.0
Procedure: The participant sit on the edge of the 65 – 69 < - 3.0 - 3.0 to 3.0 > 3.0
chair, one foot remains flat on the floor, while
the other is extended in front with the knee 70 – 74 < - 3.5 - 3.5 to 2.5 > 2.5
straight. One hand is placed directly on top of the
other so that they are extended forward by 75 – 79 < - 4.0 - 4.0 to 2.0 > 2.0
bending from the back. If individual touches the
toe, score is ‘0’, if he cross the toe score is 80 – 84 < - 5.5 - 5.5 to 1.5 > 1.5
positive and if he do not reach up to toe score is
negative one.
85 – 89 < - 5.5 - 5.5 to 0.5 > 0.5

90 - 94 < - 6.5 - 6.5 to – 0.5 > - 0.5

 BACK SCRATCH TEST
BACK SCRATCH TEST(in
(FOR UPPER BODY
AGE inches)
BELOW AVERAGE ABOVE
FLEXIBILITY) (years) AVERAGE AVERAGE
Purpose: To measure upper body flexibility
60 – 64 > 6.5 6.5 to 0 <0
(shoulder).
Equipment: A scale/ ruler. 65 – 69 > 7.5 7.5 to – 1.0 < - 1.0
Procedure: Individual stand straight, one 70 – 74 > 8.0 8.0 to – 1.0 < - 1.0
hand is kept behind the head and other
behind the back. If the fingers touches the 75 – 79 > 9.0 9.0 to – 2.0 < - 2.0
score is ‘0’, if the fingers overlap the score is 80 – 84 > 9.5 9.5 to – 2.0 < - 2.0
positive and if the fingers do not touch, the
85 – 89 > 10.0 10.0 to – 3.0 < - 3.0
score is negative.
90 - 94 > 10.5 10.5 to – 4.0 < - 4.0

EIGHT FOOT UP & GO TEST EIGHT FOOT UP & GO TEST

(FOR AGILITY) (in seconds)
AGE BELOW AVERAGE ABOVE
Purpose: To measure speed, agility and (years) AVERAGE AVERAGE
coordination. 60 – 64 > 5.6 5.6 to 3.8 < 3.8
Equipment: A chair, stopwatch, a cone and a
65 – 69 > 5.7 5.7 to 4.3 < 4.3
measuring tape.
Procedure: Individual sit on the chair, hands 70 – 74 > 6.0 6.0 to 4.2 < 4.2
on knees, on the command ‘go’ he stand-up 75 – 79 > 7.2 7.2 to 4.6 < 4.6
and walk around the cone, which is kept in
80 – 84 > 7.6 7.6 to 5.2 < 5.2
front the chair (8 feet from chair). Two trials
are given and best one is recorded. 85 – 89 > 8.9 8.9 to 5.3 < 5.3

90 - 94 > 10.0 10.0 to 6.2 < 6.2

 SIX MINUTE WALK TEST
SIX MINUTE WALK TEST (IN YARDS/METER)
AGE BELOW AVERAGE ABOVE
Purpose: To measure aerobic fitness and (years) AVERAGE AVERAGE
endurance. 60 – 64 < 610 610 to 735 ฀ 735
Equipment: stopwatch and measuring tape. 65 – 69 < 560 560 to 700 ฀ 700
Procedure: In a rectangular area (45.72 m x
70 – 74 < 545 545 to 680 ฀ 680
4.57 m), cones are placed along the walking
lines to show the distance covered. The 75 – 79 < 470 470 to 640 ฀ 640
participant has to walk as long as he can
80 – 84 < 445 445 to 605 ฀ 605
within the duration of 6 minutes.
85 – 89 < 380 380 to 570 ฀ 570
Score: Total distance covered within 6 min.
90 - 94 < 305 305 to 500 ฀ 500

PHYSIOLOGICAL FACTORS DERERMINING

UNIT VII STRENGTH

PHYSIOLOGY ฀Size of the muscles

฀Gender
& ฀Body weight
INJURIES ฀Muscle composition
IN ฀Intensity of the nerve impulse

SPORTS
PHYSIOLOGICAL FACTORS DETERMINING PHYSIOLOGICAL FACTORS DETERMINING
SPEED ENDURANCE

฀ Mobility of the nerve system ฀ Aerobic capacity

฀ Muscle composition Oxygen intake
฀ Explosive strength Oxygen transport
Oxygen uptake
฀ Flexibility
Energy reserves
฀ Biochemical reserves and metabolic
฀ Lactic acid tolerance
power
฀ Movement economy
฀ Muscle composition

EFFECT OF EXERCISE ON
PHYSIOLOGICAL FACTORS DETERMINING
CARDIOVASCULAR SYSTEM
FLEXIBILITY

฀ Muscle Strength The cardiovascular system consist of the Heart,

Blood Vessels and Blood. It directs the flow of
฀ Muscular Bulk and Size blood from the lungs to the various tissues where
nutrients and O2 are used to produce energy. It
฀ Joint Structure redirects the deoxygenated blood back to the
฀ Connective Tissues lungs to regain O2 supply.
Heart operates harder to pump more blood
฀ Age and Gender during exercise to meet the increased demands.
We study effect of exercise on cardiovascular
฀ Extensibility of Muscles system at two levels:
฀ Internal Environment (a) Immediate effects of exercise
(b) Long-term effect of exercise
฀ Previous Injury
IMMEDIATE EFFECTS OF EXERCISE LONG TERM EFFECT OF
EXERCISE

฀Increase in Heart Rate ฀ Increase in Size of Heart

฀ Decrease in Resting Heart Rate
฀Increase in Stroke Volume ฀ Stroke Volume Increases at Rest
฀Increase in Cardiac Output ฀ Increased Blood Flow
฀Increase in Blood Flow ฀ Decrease in Blood Pressure
฀ Increase in Blood Volume
฀Increase in Blood Pressure
฀ Quick Recovery Rate
฀ Reduced Risk of Heart Diseases

EFFECT OF EXERCISE ON EFFECT OF EXERCISE ON

RESPIRATORY SYSTEM MUSCULAR SYSTEM
฀ Develops strong will power ฀ Change in shape and size of muscles.
฀ Increase in number of capillaries.
฀ Increase in tidal air capacity
฀ Improving the strength of connective tissues.
฀ Decrease in rate of respiration
฀ Improving the efficiency of muscles.
฀ Strengthens respiratory muscles
฀ Delays fatigue.
฀ Efficient exchange of gases ฀ Activation of non-functioning fibers.
฀ Unused alveoles becomes active ฀ Maintain correct body posture.
฀ Increase in endurance ฀ Reduces reaction time(improves reaction).
฀ Increase in residual air volume
฀ Increase in size of lungs and chest
฀
 PHYSIOLOGICAL CHANGES DUE TO
MEANING OF AGEING AGEING
฀ Changes in Muscle size and Strength
Ageing is a multifaceted and natural ฀ Change in Bone density
phenomenon of gradual decrease in the
฀ Changes in Respiratory, Cardiovascular,
body’s functional capacity and degeneration
nervous, Urinary and Gastrointestinal
of its physical structures.
systems
It is marked by deterioration of organs and
tissues that affect all human beings in ฀ Change in Flexibility
degrees after a certain age. ฀ Change in Senses ( vision, hearing, taste
It is an irreversible physical change brought and smell)
on by passage of time and cannot be undone.

ROLE OF PHYSICAL ACTIVITY

IN AGED POPULATION SPORTS INJURIES
฀ Reduces the loss of Muscle Mass Injuries are common in every sport. They
฀ Helps in maintaining Bone Density cannot be always avoided even if we take
strict precautions. Athletes can only minimize
฀ Slow down Brain Ageing the occurrences of these injuries with the help
฀ Reduces risk of Age related Diseases of their coaches and medical experts.
฀ Improves Muscular Strength Acquiring scientific knowledge also helps in
preventing sports injuries.
฀ Enhances the capacity of lungs
Sports injuries may be classified as: Soft
฀ Improves Flexibility Tissue Injuries, Bone Injuries and Joint
฀ Reduction of stress and tension. Injuries.
 SOFT TISSUE INJURIES
CONTUSION STRAIN
Contusion is a muscle injury caused by a blow It is caused by excessive use or forced
to the skin, such as getting hit which leads to stretching of the muscle or tendon. It leads to
ruptured blood vessels. loss in functioning, acute pain and swelling.
The effected area becomes red then blue and Strain can be of varying degrees: First degree,
then purple.
Second degree, Third degree.
The effected area swells and becomes stiff.
First Aid: Apply ice, give painkiller in intense
FIRST AID: Cold compression for at least
pain, warm water after five days, Light
40 min.,5 to 6 times daily, Anti-inflammatory massage after 4-5 days, in case of serious
medicine should be given in swelling and
flexibility exercises during rehabilitation. strains rush to a doctor.

SPRAIN ABRASION
It is caused by overstretching or tearing of the It is a superficial injury to the skin when
Ligaments. Ligaments in knees, ankles and wrists something rubs against it. Friction between skin
are more susceptible to sprain. It can be and rough surfaces leads to an abrasion. The
accompanied by swelling severe pain and region where bones are closer to the skin gets
tenderness in the affected area. easily damaged such as elbow and knee. It is of
First Aid: Injured part should be kept in a varying degrees: First degree, Second degree and
comfortable and elevated position, cold Third degree.
compression applied for 10-20 min.( 6-8 times a First Aid: Wash the injured area with cold water
day), if pain persists painkiller can be given, after followed by applying antiseptic, Anti tetanus
4-5 hot water bath can be given with light injection should be given, in serious abrasion
massage. light dressing should be done.
 LACERATION INCISION
It is the tearing of the skin which results in an It is a smoothly-cut skin wound made by a
irregular cut. It is caused by sharp sports sharp sports equipment, spikes etc. In this
equipment. type of cut, usually blood comes out freely.

First Aid: Stop the bleeding by applying First Aid: Stop the blood, clean the wound,
pressure on the laceration, hold it above the place a piece of cotton to keep away the
heart level, Wash the area with lukewarm wound from dirt and germs, get medical help
water, Seek a doctor immediately. immediately.

BONE INJURIES BONE INJURIES

There are different types of bone injuries: 4. Stress Fracture: The fatigued muscles
1. Simple Fracture: A broken bone in a single redirects the overload of stress to the bone
part of the body in the absence of a wound. resulting a tiny crack. It is an overuse injury.
2. Compound Fracture: The skin and muscles are 5. Green Stick Fracture: Children are more
damaged and the bone usually protrudes out vulnerable to this type of fracture due to
of the torn skin. under developed bones. They bend easily or a
3. Complicated Fracture: It is a serious and slight crack is seen.
dangerous type of injury. It is prevalent in 6. Comminuted Fracture: It is a type of
high impact sports like high jump, pole vault
fracture in which bones break into three or
etc.
more pieces.
 BONE INJURIES BONE INJURIES
7. Impacted Fracture: In this type of fracture, First Aid:
the shattered or fragmented pieces of a
broken bone enters into another bone under
฀ Identify the exact location of the fracture.
the influence of an impact.
฀ Keep the fractured limb in a stable position.
8. Transverse Fracture: When a force is
applied at a right angle to the bone, ฀ The patient should be lifted in such a way that
transverse fracture occurs across a bone. the injured isn’t bent, twisted or displaced.
9. Oblique Fracture: This is a slanted fracture ฀ Patient should be taken to a doctor as soon as
which occurs when a force is applied at any possible.
angle other than a right angle to the bone.

JOINT INJURIES CAUSES OF SPORTS

INJURIES
Joint injuries usually occur in contact sports. They ฀ Improper Warming-up
tend to be of a grave nature as the joints and the ฀ Poor Training Methods and Duration
bones they connect tend to get disconnected. ฀ Lack of Preparation
Dislocation of joints is mainly caused by sudden ฀ Lack of Scientific Knowledge
trauma causing the joint to go beyond its limits. ฀ Nutritional Deficiency
The different type of joint injuries are:
฀ Lack of Good Sports Facilities
฀ Dislocation of the Jaw
฀ Biased or Incompetent Officiating
฀ Dislocation of Shoulder joint ฀ Lack of Proper Rest
฀ Dislocation of Hip joint ฀ Pressure of Competition
฀ Dislocation of Wrist joint ฀ Carelessness during Sporting Activities
฀ Recurrence of Injury and Overuse of Muscles, etc.
PREVENTION OF SPORTS INJURIES
FIRST AID
฀ Proper Warming-up
฀ Proper Conditioning and Preparation It is the initial assistance given to an
individual who has fallen ill or suffered with
฀ Balanced Diet
an injury.
฀ Proper Knowledge of Sports Skills
฀ Use of Protective Equipment
฀ Proper sports facilities It consists of simple techniques and measures
that can be performed with basic equipment
฀ Avoid Overtraining
and medication by anyone before
฀ Impartial Officiating and Obeying the rules
professional medical assistance can be given
฀ Proper Cooling/ Limbering Down to the injured.

AIMS AND OBJECTIVES OF

FIRST AID
MANAGEMENT OF INJURIES

฀Preserve Life ฀ PRICE – Protection, Rest, Ice, Compression

and Elevation.
฀Prevent Further Harm
฀ MICE – Mobilisation, Ice, Compression and
฀Promote Recovery Elevation.

฀ RICE – Rest, Ice, Compression and

Elevation.
 UNIT – VIII MEANING OF
BIOMECHANICS
The word ‘Biomechanics’ is derived from two
BIOMECHANICS Greek words ‘Bio’ for ‘Life’ and ‘Mechane’ for
‘Machine’.
It has been defined as the science that deals
& with the study of the effects produced by
internal and external forces when they act on
a biological system.
SPORTS According to Watson, “The study and
analysis of human movement patterns in
sports is called biomechanics.”

AIM OF BIOMECHANICS IN SPORTS IMPORTANCE OF BIOMECHANICS IN

SPORTS
฀ Establishing techniques and strategies that
฀ Improvement of the Sports Technique
allow the athletes to give maximum results
฀ Improvement of Equipment and Facilities
with minimum physical exertion.
฀ Minimisation of Injury
฀ Finding and perfecting new techniques for
athletes through quantification of motor ฀ Development of New Methods
abilities. ฀ Improvement of Training
฀ Evaluation of existing trends and assessing ฀ Understanding the Human Body
their pros and cons.
฀ Minimisation and prevention of injury.
 TYPES OF MOVEMENTS TYPES OF MOVEMENTS
฀ FLEXION – It is a movement that decreases the ฀ ABDUCTION – It is a movement in the
angle between two body parts. For example, frontal plane that takes the body part away
when the elbow flexes, the angle between the from the midline or towards an imaginary
Ulna and the Humerus decreases. centre line.
฀ EXTENSION – Unlike flexion, extension ฀ ADDUCTION – It is a movement in the
increases the angle between two body parts.
frontal plane that returns the body part to
When the elbow extends, the angle between
the Ulna and the Humerus increases until an
the midline or takes it away from the
angle of 180 degree is reached and the arm imaginary centre line.
becomes straight

NEWTON LAW OF MOTION NEWTON LAW OF MOTION

฀ The First Law (Law of Inertia): A body at ฀ The Second Law (Law of Acceleration): A
rest will continue in its state of rest and a change in acceleration of a body is directly
body in motion will remain in its state of proportional to the force acting on it and
uniform motion in the same direction, inversely proportional to the mass of the
unless an external force acts on them. body. (F=ma)
Example: A sprinter running will tend to Example: When a ball is hit, the change in
retain that motion until he uses his muscles speed depends on the force with which it has
force to overcome the state. The force may been hit, or when an athlete with mass m
also be gravitational force, the surface of the improves the strength of his legs the
field, brakes caused by an opponent, etc. acceleration will be greater.
NEWTON LAW OF MOTION FRICTION
฀ The Third Law (Law of Reaction): For every Friction is defined as a force developing on
action, there is always an equal and opposite the surface of contact of two bodies and
reaction. which opposes their relative motion.
Example: In swimming, the swimmer will be
propelled at greater speed when he pushes the Friction is developed at the point of contact.
water with more force.
Hard ground is more suitable for high jump in The molecular forces of attraction between
comparison to sand because a hard surface the surface of contact and the roughness of
the surface are the two main causes of
reacts with greater force. friction.

TYPES OF FRICTION DYNAMIC FRICTION

฀ Static Friction: When we try to push a It is the opposing force acting on a body moving
heavy box, if we are not able to slide the over the surface of another body. It is of three
types:
box on the floor and it remains static, it
฀ Sliding Friction: When one body is sliding over
means that the net force exerting on the the surface of another body.(Pencil lead slide
box is zero. over the surface of a paper to write).
Some opposing force is being acted on the ฀ Rolling Friction: When a body role over the
box which is preventing it from sliding. surface of another body (wheels in vehicles).
Here the friction is provided by the floor and ฀ Fluid Friction: The friction that acts on a body
which is moving through a fluid.
this type of friction is called static friction.
ROLE OF FRICTION IN SPORTS
UNIT - IX
Friction plays an important role in the field of
games and sports, without the help friction
one won’t be able to give better performance. PSYCHOLOGY
Example: Athletes use spiked shoes,
Gymnasts use lime on the palms, Badminton
players rub the shoes on lime, In Soccer
friction between shoes and ground & shoes
&
and the ball.
Friction is disadvantageous also in cycling, ice
skating, etc.
SPORTS

PERSONALITY DIMENSIONS OF
PERSONALITY
According to Warren, “Personality is the The dimensions of personality can be divided
entire organization of a human being at any into four categories:
stage of his development.” ฀ Physical dimension: This includes body
According to Cattell, “Personality is that size, shape, structure, colour, weight,
quality which permits a prediction of what a voice, etc.
person will do in a given situation.” ฀ Mental dimension: This includes memory,
Based on these definitions, we may assume imagination, reasoning, learning, etc.
that an individual’s personality is a ฀ Social dimension: This includes social ideas,
psychological system that shapes his mind social behavior, social acceptance, etc.
and influences his behavioural expression. ฀ Emotional dimension: This includes
happiness, fear, anger, distress, etc.
 DIMENSIONS OF DIMENSIONS OF
PERSONALITY PERSONALITY
Mayer Friedman and Ray Rosenman conducted a ฀ Type C: They are unable to make decisions
study in 1950 and divided the personality of a swiftly and have a habit to pleasing others.
person into four types: They often sacrifice their own needs to
฀ Type A: They give importance to their status, allow others to fulfill theirs first, leading to
highly functional and organised, favour good frustration and stress.
time management, efficient at multitasking. ฀ Type D: They have low self-esteem, suffer
฀ Type B: They are patient, relaxed and live with
from fear or rejection and a negative
lower stress level due to the lack of urgency
outlook towards life. Their inability to
express themselves and pursue their needs
and competitiveness in their approach.
result in anger, anxiety, stressfulness, etc.

TRAITS AND TYPES OF TRAITS TYPES OF TRAITS

There are many traits out of which an Gordon Allport classified traits as:
individual will possess and exhibit a few, ฀ Cardinal Traits: They are dominant traits.
allowing us to construct a profile of him.
These traits are consistent psychological, They are most visible traits of an individual,
behavioural or physical characteristics, which shaping his personality and driving his
combine to form a personality. actions. A person with greed as a cardinal
Gordon Allport, argued that traits will direct trait will try to obtain what he wants at any
the individual to act the same way in a variety cost, and he is not likely to run out of
of situations, and that they are acquired, not wants.
inherited, and hence could be inlearned.
 CLASSIFICATION OF PERSONALITY
TYPES OF TRAITS BY William Herbert Sheldon
฀ Central Traits: It is found in every person to In 1940, W H Sheldon developed a
some degree and unlike cardinal traits do classification of personality types that linked
not have a lasting influence on an a person’s temperament with his
individual’s personality. E.g., Intelligence, somatotype.
honesty and Nervousness.
฀ Secondary Traits: Associated with ฀ Ectomorphy with Cerebrotonia
preferences and attitudes, these traits will ฀ Mesomorphy with Somatotonia
manifest only in specific circumstances.
฀ Endomorphy with Viscerotonia

CLASSIFICATION OF PERSONALITY
BY CARL JUNG BIG FIVE THEORY
Carl Jung classified personality into three types: The Big Five Theory or Five Factor Model, was
฀ Introvert: They do not feel comfortable around the culmination of decades of exploration on the
new people. They are motivated by the subject of personality. The five components are:
internal world of thoughts, feelings and
reflections. ฀ Openness: It means more than being frank and
฀ Extrovert: They like to be around people and expressive, it refers to a high level of
interact with them. Introverts are thought- receptivity towards new ideas and challenges.
oriented and extroverts are action-oriented. Open individuals have an adventurous and
฀ Ambivert: The persons who possess both the curious spirit, immense imagination and the
traits of introverts and extroverts are called
ambiverts. ability to examine abstract ideas.
 BIG FIVE THEORY BIG FIVE THEORY
฀ Conscientiousness: They features traits ฀ Agreeableness: Agreeable people are kind,
such as thoughtfulness, discipline, focus helpful, warm and trusted by others. They
etc. Individuals who are strong on this are interested in other people, show a
dimension are well-organised, dedicated to healthy level of empathy and enjoy being
plans and schedules and reliable.
good friends.
฀ Extraversion: It is the dominant trait,
outgoing, sociable, assertive, friendly and ฀ Neuroticism: They are emotionally
enjoy the attention of others. They make unstable, irritable, nervous, anxious, quick
lot of friends, derive energy from external to worry even over the smallest matters,
sources and speak freely. and often fall into depression.

MOTIVATION TYPES OF MOTIVATTION

According to Crooks and Stein, “Motivation is Motivation is divided into two types:
any condition that might energise and direct ฀ Intrinsic Motivation: It is one that seeks
internal rewards and rises from within the
our actions.” individual. It does not depend on external
According to Alderman, “Motivation is the pressures or considerations.
general level of arousal to action in an Rather, it arises naturally and provides the
individual enjoyment in the execution of the
individual.” task.
Psychologist define motivation as the cause Students who are intrinsically motivated are
of people’s actions, desires and needs, the more likely to focus on their tasks and excel at
them.
primary driver of goal-oriented behavior.
TYPES OF MOTIVATION TECHNIQUES OF MOTIVATION
฀ Extrinsic Motivation: It is more goal- ฀ Setting a Daily Activity Schedule
oriented and seeks a desired outcome. It ฀ Goal Setting
arises from external influences, and is used ฀ Self-endorsement
as a substitute in the absence of intrinsic
฀ Test your Cant’s
motivation.
฀ Visualise Success
Extrinsic motivation is often associated with
rewards and punishments. The threat of ฀ Constant Feedback and Evaluation
punishment is a huge incentive. ฀ Rewards and Awards
฀ Motivational Music and Talks

EXERCISE ADHERENCE REASONS TO EXERCISE

Exercise adherence means inclination ฀ Want to stay young and fit
towards exercise. It is something like sticking ฀ Improves body metabolism
to a habit of doing exercise regularly. If ฀ Improves defense mechanism of our body
someone does regular physical activity in the
฀ To attain good posture
form of sports or specific exercise related to
fun or fitness, it becomes a good habit. ฀ Helps to connect your thoughts and actions
And when this habit becomes automatic and ฀ Helps to conserving body energy
one feels addicted, this concept is called ฀ Helps to prolong one’s active life
exercise adherence. ฀ It delays aging process
 STRATEGIES FOR ENHANCING
BENEFITS OF EXERCISE
฀ Shape and size of muscles improves.
ADHERENCE TO EXERCISE
฀ Components of physical fitness improves. ฀ Exercise should be introduced in playful
฀ Improves hemoglobin concentration. way.
฀ Improves bone density and pain tolerance. ฀ It should be part of everyday activity.
฀ Improves body posture and personality.
฀ Improves willpower, memory and determination,
฀ Regularity should be maintained for
self-esteem, motivation etc. results.
฀ Gets better logical power, reasoning and problem ฀ Exercise can replace medicine.
solving capacity enhances.
Swami Vivekananda once said that people will
฀ A culture should be developed in family.
understand God better in a Football Field rather than ฀ Exercising venues should be increased.
in Temple.
฀ Benefits of exercise should be made clear.
฀ Exposure to outdoor activities.

WHAT IS AGGRESSION? WHAT CAUSES

AGGRESSION?
Aggression is a feeling of anger that results in ฀ Instinct Theory: Aggression is an inbuilt
hostile and violent behavior. emotion in human beings, and that sports
provides a medium for releasing it in a safe
According to Baron and Richardson(1994), and controlled manner.
“Any form of behavior towards the goal of ฀ Social Learning Theory: Albert Bandura in
harming or injuring another living being who 1977, claim that aggression is learned
is motivated to avoid such treatment.” through observing and copying the
behaviours of others.
In sports aggression is a natural component.
 WHAT CAUSES TYPE OF AGGRESSION
AGGRESSION? ฀ Hostile Aggression: In this person harms
฀ Frustration-Aggression Theory: John
Dollard and Neal E Miller in 1939, put the opponent. They are driven by anger and
forward this theory that aggression is a their act is impulsive.
result of prevention from achieving a goal. ฀ Instrumental Aggression: It is also known
as channeled aggression, it is not
฀ Revised Frustration-Aggression Theory: accompanied by anger but with the desire
Leonard in 1969 reformed that frustration to win the competition.
does not by default cause aggressive ฀ Assertion Aggression: Behaviour that
behavior but prepares an individual for it. involve the use of legitimate physical or
verbal force to achieve ones purpose.

UNIT - X TRAINING
The word ‘training’ is widely used in sports.

TRAINING Training is a process to prepare for some

tasks. The term ‘sports raining’ means the
process of preparation of the sportsperson for

IN the highest level of performance.

This includes mental, physical, psychological,
intellectual and moral preparation of the

SPORTS players by means of physical exercises.

 STRENGTH MUSCULAR STRENGTH
Strength is the ability of a muscle or a group Muscular strength is determined by several
of muscles to exert maximum force against a factors:
resistance in a single contraction. ฀ The cross section area of muscle fibres
recruited to generate force.
฀ The volume of fast-twitch muscle fibres.
The strength of a body is measured in pounds
฀ The volume of phosphogen storage.
or dynes.
฀ Body weight.
฀ Limb length for better leverage.
฀ Muscle length.

TYPES OF STRENGTH ISOMETRIC STRENGTH

Muscular strength can be broadly be It is also known as Static Strength, it is the
classified as follows: ability of muscle to apply force against an
฀ Isometric or Static Strength immovable object without considerably
฀ Isotonic or Dynamic Strength shortening its length.
Isotonic Strength is further divided into While using this strength, the joint angle and
three: muscle length will not undergo any change
during contraction. Exercises are done in one
1) Maximum Strength
position and will improve strength in that
2) Explosive Strength position only.
3) Strength Endurance
 ISOTONIC STRENGTH ISOTONIC STRENGTH
It is also known as dynamic strength, it is the 2) Explosive Strength: It is the ability of a
strength that comes into play in the movement muscle when exerting force against a strong
of muscles. There are three types of isotonic stimulus within a short period of time. It is the
strength: ability to overcome resistance at high speed.
1) Maximum Strength: It is the ability of a It is further improves by intramuscular
muscle to overcome resistance of maximum
coordination and reaction time.
intensity of stimulus in a single contraction. It
demands efficient neuromuscular e.g. High Jump, Long Jump, Sprint Start etc.
coordination. It is required for a short period.
E.g. weightlifting, shotput, hammer throw

METHODS OF IMPROVING STRENGTH

ISOTONIC STRENGTH
3) Strength Endurance: It is the ability of a Development of strength brings about a holistic
improvement to the body. It upgrades speed,
muscle to overcome resistance for as long as agility and flexibility – qualities that are
possible. It is effective in long distance races, advantageous for all individuals in general, but
swimming, cycling, combative sports etc. sportspersons in particular.
The experts have to overcome four types of
Usually displayed in activities that require a resistance with their strength:
relatively long duration of muscle tension 1) Resistance of the equipment
with minimal decrease in efficiency. 2) Resistance of their own body
3) Resistance of their opponent
4) Frictional resistance of external forces
ISOMETRIC OR STATIC EXERCISES ISOTONIC OR DYNAMIC EXERCISES

In these exercises muscles visibly contract with

Isometric literally means constant length, varying tension while working against a constant
they cannot shorten during contraction, joint load. Tension produced in the muscles during
contraction shifts according to the initial length
angle remains unchanged and after sometime of the muscle fibres, angle of pull of the muscle
the muscle involved will start to tremble. and the speed of contraction.
There are two variations : There are two stages of these exercises:
1) Concentric: Muscles are shortened to produce
1) Overcoming – Muscle apply force to an force.
immovable object. 2) Eccentric: Muscles under tension is
2) Yielding – Muscles held in a static position lengthened.
while opposed by resistance.

ISOKINETIC EXERCISE ENDURANCE

Isokinetic exercises were proposed by James Perrine
in 1968. According to Herre, “Endurance is the ability
In these exercises, the muscles contract with to resist fatigue.”
maximum force through every point in the range of
motion. They involve specific muscle contractions
According to Barrow & McGee, “Endurance is
that can only be executed with the use of specialized the result of the physiological capacity of the
complex equipment called Dynamometer. individual to sustain movement over a period
The resistance throughout the movement of the of time.”
muscles remains the same. These exercises are From the above explanations, we focus on (1)
considered the best for improving Explosive Strength it is a product of physiological capacity, (2)
and Strength Endurance. They are found in specific
training labs and rehabilitation centres. sustain of movement, (3) sustenance must
last for a reasonably long duration of time.
 BENEFITS OF ENDURANCE TYPES OF ENDURANCE
฀ It enables an athlete to achieve rhythm, Endurance can be classified according to the
concentration and alertness of mind. nature of the activity and the duration of the
฀ It helps them to sustain pacing. activity:
฀ It delays fatigue and enhances recovery. ฀ Basic Endurance: This is the starting point
฀ It improves the health of an athlete by for all forms of endurance training, activity
boosting his metabolism and for more than half an hour. It is the ability
cardiovascular system. to resist fatigue when applied to loads of
medium intensity stimulus and aerobic
muscular metabolism.

TYPES OF ENDURANCE TYPES OF ENDURANCE

฀ General Endurance: It is the ability to ฀ Speed Endurance: The ability to prolong
tolerate endurance exercises and resist resistance to fatigue with maintenance of
fatigue caused by various kinds of near maximal speed. It depends on the power
activities. The duration is shorter in and capacity of energy production and it
comparison to basic endurance. reduces lactate formation. 7-50 sec. ( 400m)
฀ Short-term Endurance: 50 seconds- 2 min.
฀ Specific Endurance: It is the ability to resist ฀ Middle-term Endurance: 2-11 min.
fatigue caused by a specific or particular ฀ Long-term Endurance: more than 30 min.
sports activity.
METHODS TO DEVELOP INTERVAL TRAINING METHOD
ENDURANCE This method is executed with repeated efforts at
฀ Continuous Training Method: In this load is a fast pace, with intervals of incomplete recovery
applied for a long duration without any in between. The aim is to increase the heartbeat
to 170-180 beats/minute.
break. The intensity is kept low and time
not less than half an hour. It is studied in This method was introduced by Finnish Coach
three forms: Lauri Pikhala. It is also known as ‘Terrace
Training.’
฀ Slow Constant: 140-160 heartbeat, 30 min.
The foundation of this method is the principle of
฀ Fast Constant: 160-180 heartbeat, 20 min. ‘effort and recovery.’ It depends on speed of
฀ Varied pace constant: 140-180 heartbeat, work, interval of recovery, duration of work, no.
20 min. of repetitions and mode of recovery.

FARTLEK METHOD
SPEED
The Swedish coach Gosta Holmer developed this It is the ability to produce the greatest possible
method in 1937, in which a combination of fast impulse at the shortest possible time. Speed of
and slow phases replaced the prevalent style of individual will vary according to the functioning of
running cross country at a steady speed. It is also their Nervous System.
known as ‘speed play.’ Speed is determined by:
In this method, the change in intensity is decided ฀ The structure of muscle fibres.
by the surface of running, surroundings, athlete’s ฀ Coordination between motor & sensory nerves.
physical strength and limitations, climate etc. ฀ The explosive strength of muscles.
The pulse rate remain within 140-180 beats/ min. ฀ The flexibility and durability of the muscles.
This method also raises the endurance of the ฀ The amount of energy stores.
athlete’s cardiovascular system & develops both ฀ The personal attitude and work ethics of
aerobic and anaerobic fitness. athlete.
 TYPES OF SPEED TYPES OF SPEED
฀ Reaction Ability: It is the ability to respond
quickly and correctly to a stimulus, whether ฀ Movement Ability: It is the ability of a
it is visual or tactical. muscle or group of muscles to contract at
฀ Acceleration Ability: It is the ability to deal maximal speed in a single course of
with changing speed from static or low to a movement.
maximal state.
฀ Locomotor Ability: It is the ability to ฀ Speed Endurance: It is the ability to
maintain maximal speed for maximal perform motor movements quickly under
distance and maximal duration. conditions of fatigue.

METHODS TO DEVELOP SPEED

PACE RUN
Acceleration Run: Acceleration of an object is Paced runs are characterised by uniform
the rate at which its speed changes. The speed. This means that the athlete runs the
athlete runs for a distance, starting at zero course of the race at a steady and definite
speed and then working towards maximal speed.
velocity during the course of running. For middle and long distance races, pace run
Accelerated runs are repeated with sufficient is the better method to use compared to
intervals in between. It varies from 6-12 runs. speed run.
The maximum speed can be attained in 4-6 Distribution of energy is very important
seconds or 30 metres. keeping the pace according to the distance in
mind.
 FACTORS INFLUENCING
FLEXIBILITY FLEXIBILITY
It is the ability to exhibit a wide range and ฀ The anatomical structure of a joint
amplitude of movements by an individual’s ฀ Proper warming up
joints. ฀ The right exercise
Moreover, flexibility reduces the amount of ฀ Body temperature
time required by an athlete to perfect
฀ The age, gender, and physical strength
targeted moves, reduces fatigue and risk of
injuries, as well as increases strength, speed ฀ How far the ligaments and muscles can be
and endurance. extended

METHODS OF IMPROVING
TYPES OF FLEXIBILITY FLEXIBILITY
฀ Passive Flexibility: It is the ability to perform a ฀ Ballistic Method: The movement is
range of movements with greater ease through performed with rhythmic swinging in the
external help.
฀ Active Flexibility: In this no external help is
maximum range that can be obtained. The
required, individual’s own muscular force is involved joint is stretched with a swing,
required. It is further divided into two: keeping the count in mind.
฀ Static Flexibility: Ability to perform a movement
with large amplitude while remaining in a static ฀ Static Stretching Method: The muscle is
position. stretched to its maximum limit and then
฀ Dynamic Flexibility: Ability to perform released gradually to return to its original
movement with large amplitude while the body position. This method is considered batter
is in motion.
and safer as chances of injuries are less.
 DYNAMIC STRETCHING HOW TO IMPROVE FLEXIBILITY
METHOD
It uses active muscular movement that brings ฀ Regular flexibility exercises should be done.
about stretching but is not held in the end ฀ It should be started at early age.
position. This takes soft tissues to their full ฀ Warm-up is necessary before stretching.
length. Such a technique can extend muscles,
increase their range of movement and promote ฀ Quick and sudden movements should be
balance and coordination. avoided.
Post-Isometric Stretch: This method is based on ฀ Exercises should be repeated 2-4 times.
Proprioceptive Neuromuscular Facilitation ฀ Proper knowledge of exercises.
(PNF) technique, which raises the active and
passive range of motion and improves motor ฀ The hamstring, hip flexors, calves and chest
performance. muscles should be given more time.

SIGNIFICANCE OF
COORDINATIVE COORDINATIVE- ABIITIES
ABILITIESS
The abilities that enable an individual to do ฀ They are directly linked to the skills of sports.
various related activities properly and ฀ CNS and various sense organs work
efficiently. Since coordination is the ability to efficiently.
execute and control movements, it is
฀ It is improved by constant practice.
important part of every sport.
฀ It decide the pace of learning.
It is generalised patterns of motor control and
regulation processes. These enable the ฀ If development of coordinative abilities is
sportsman to do a group of movements with initiated from an early stage, then individual
better quality and effect. will have an easier time to master complex
skills in later years.
 TYPES OF COORDINATIVE - TYPES OF COORDINATIVE -
ABILITIES ABILITIES
฀ Combinatory Ability: It is the ability of a ฀ Reaction Ability: The ability to respond
sportsperson to systematically combine immediately to a stimulus and execute reactive
movements from different parts of the body actions effectively following a signal. Reaction
into a whole, as observed in combative sports abilities are dependent on optic and tectile
sense organs.
like boxing and gymnastics.
฀ Balance Ability: It is the ability to maintain
฀ Orientation Ability: Ability of a sportsperson to equilibrium of the body in both dynamic and
determine the position of the body and its static positions.
parts in time and space with respect to gravity ฀ Adaptation Ability: It is the ability to adjust or
and moving objects like ball, opponent, change the movement effectively according to
partner and playground, etc. anticipated changes in a situation.

TYPES OF COORDINATIVE -
ABILITIES CIRCUIT TRAINING
฀ Differentiation Ability: It is the ability to It was developed by R E Morgan & G T Adamson
achieve a high level of accuracy and in England’s University of Leeds in 1957, and is a
tough regime normally used for getting lean as
economy of separate body movements and opposed to increasing muscle mass.
phases of movement in a motor action. As is evident in the name itself, it consists of a set
฀ Rhythm Ability: It is the ability to observe of exercises, which is to be repeated after
or perceive the rhythm of movement and completion of a circuit.
execute the movement with the required Each circuit is made up of 8-10 exercise sets with
rhythm. little or no rest in between, focusing on different
muscle groups, so that the whole body gets a
proper workout.
IMPORTANCE OF CIRCUIT TRAINING UPPER & lOWER BODY
฀ Considered the most time efficient way to
EXERCISES
develop strength and endurance. ฀ Bench Press
฀ Variety of exercises can be incorporated. ฀ Shoulder Press
฀ We can easily add or subtract the stations. ฀ Standing Dumb-bell Curls
฀ According the need we can modify the station. ฀ Triceps Dips
฀ Circuit can be set according to age and gender. ฀ Push Ups
฀ It is group training progamme, where one can ฀ Squat Jump
seek motivation from other trainees in the ฀ Step Ups
group. ฀ Shuttle Run
฀ It is the whole body work out and applicable in ฀ Calf Raises
indoor as well as outdoor. ฀ Hamstring Curls, Half Squats, Deadlifts.

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