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QUESTION BANK

Class-XII

(Physical Education-048) Based on latest syllabus

2015-16

Patron

Dr. S. MarriyaDr. S. MarriyaDr. S. MarriyaDr. S. Marriya Regional DirectorRegional DirectorRegional DirectorRegional Director

Public Schools UP & UK ZonePublic Schools UP & UK ZonePublic Schools UP & UK ZonePublic Schools UP & UK Zone

Co-ordinator

S.K.SRIVASTAV

Principal

DDM DAV Public School, KASHIPUR

Prepared By

Dharamraj Singh Bisht PGT (PHE)

DDM DAV Public School, KASHIPUR

CHAPTER 1: Planning in sports

(1) Mark Questions

1. Explain procedure for giving bye.

Ans. Before drawing a fixture, two things are ensured, i. e. whether the number of teams participating is

a power of two or not. If the number of teams is a power of two, byes are not given. In case the number

of teams is not a power of two, then byes shall be given. For instance if the number of teams

participating are 11, next higher power of two will be 16. So, the number of byes is 16-11= 5.

2. What is seeding?

Ans. Seeding is given to some special teams or those teams which are winners/ runners up of the last

years tournament. In seeding, the strong teams are selected to keep them at appropriate places in the

fixtures so that they should not meet in the earlier rounds.

3. Define knock-out tournament.

Or

What are ELIMINATION tournament?

Ans. This type of tournament is also known as elimination tournament. In this type of tournament, a

team which is once defeated automatically gets eliminated from the tournament and only the winning

team continues in the tournament.

4. What do you mean by league tournament?

Or

What are ROUND ROBIN tournament?

Ans: A league tournament is also known as round-robin tournament. This type of tournament, all teams

play against each other irrespective of winning or losing.

5. Name some specific sports programmes.

Ans. Specific sports programmes are

1. Health run

2. Run for fun

3. Run for unity

4. Run for awareness

6. List the various types of tournaments.

Ans: Various types of tournaments are

(í) Knock-out tournament

(ii)League tournament

(iii) Combination tournament

(iv) Challenge tournament

7. What is bye?

Ans. Bye is a privilege given to a team, genre by drawing lots, exempting it from plays first round.

8. What do you mean by consolation tournaments?

Ans. Consolation tournaments are those tournaments in which an additional chance is given to the

defeated team.

9. What do you mean by extramural?

Ans. Extramural means between institutions' or we can say that these competitions are conducted

between the players of two or more institutions.

10. What is planning?

Or

What do you mean by planning in sports?

Ans. Planning is a process of development of a strategy to achieve desired objectives, to solve problems

and to facilitate action. Planning covers all the aspects of any tournament.

3Mark Questions

Q1. Briefly mention the objectives of intramurals.

Ans. The objectives of intramural are

(ì) To provide incentive, motivation and opportunity to learn various skills.

(ii) To develop sportsman spirit among students.

(iii) To help in recreation of the students.

(iv) To improve social relations among the students.

12. Discuss any two importances of tournaments.

Ans. Importance of tournaments are -

Source of Recreation A large number of people go to watch various games and sports for getting

recreation. Sports tournaments provide ample recreation to the spectators. Development of Social

Qualities Social qualities such as cooperation, tolerance, sympathy, group cohesion, brotherhood and

discipline are developed among participants through sports tournaments.

13. What are the advantages of knock-out tournaments?

Ans. The advantages of knock-out tournaments are

(i) Minimum number of officials is required in organizing tournaments.

(ii)Less number of matches is played, thus requiring less time to complete the tournaments.

(íìì) Less expensive because the team which gets defeated is eliminated from the competition.

14. Briefly explain about any two specific sports programmes.

Ans. Sports programmes can be explained as

(ì) Run for Fun It can be organized by any educational institution for another institution or organization

and for people of all ages. It is arranged just for the sake of fun to create Good habits for good health.

(ìì) Run for Unity An institution can organize a run for unity to create a feeling of unity among the people

and communities for the unity of the country,

15. Mention the activities which are included in intramurals and extramural,

Ans. Activities that are included are

Drill, Dumb-bell, Marching, chess, Roller skating, Sack race, Shuttle run, Volleyball, Football, Cricket,

Basketball, Athletics, Kho - kho, Cycling etc.

Extramural Friendly matches, restricted competitions, Open competitions etc.

16. Describe the various committees for the organization of sports events.

Ans: The organization of sports events requires a lot of planning. The planning is executed properly

when Different committees work together for the smooth conduct of the sports events.

The various committees are

(ì) Technical Committee This committee is responsible for the technical conduct or the emmis.

This committee selects various officials such as referees, judges, starters, umpires, time keepers etc.

Transport Committee

(ii)This committee is responsible for providing the facilities regarding transportation of various teams If

the venue of sports events.

(ììì) Reception Committee: The members of this committee are responsible to welcome the Chief Guest

Abel spectators at opening and closing ceremonies.

(ìv) Boarding and Lodging Committee: This committee is responsible for making necessary

arrangements for providing accommodation and serving meals to the sportspersons Abel other officials,

(v) Ground and Equipment Committee This committee males necessary arrangements of equipment

related to events.

(vi) Medical and First Aid Committee This committee i5 Formed to provide medical assistance. e to

participants round the clock

(vii) Protest Committee case it's protest against a judgment, the members of this committee decide

about it.

(viii) Publicity Committee All the press releases and press conferences are conflicted by Who's

committee.

(ix) Finance Commixed This committee is assigned to make the budget for the event and handle the

expenses.

(x) Refreshment Committee This committee is formed to profile refreshment to the participants.

17. What do you understand by intramural its importance?

Ans. The word intramural is derived from the Latin words intra and kudos, which means within walls.

The teams compete within the wall up an institution e. g. Inter-class tournament or inter-house

Tournament in a school.

Importance of Intramurals

(i) It improves the sense of citizenship and adult living.

(ii) It helps in selection of teams for extramural competitions.

(iii) It brings out the hidden talent tithe students.

(iv) Develops leadership qualities in students.

(v) It creates recreational atmosphere among the teachers and students,

(vi)It helps the students to turn about the conduct of various games.

(vii) It develops the physical fitness of students.

(viii) It develops social values qualities.

(ix) It develops personality.

(x) It provides relaxation from strenuous school work.

Q18: Draw the fixture of 7 teams on knock-out basis

Ans: Total number of matches=N-1=7-1=6

1

2

2 2

3

3 2 (Winner)

4

5

6

6 7

7 Bye

Number of teams in upper half=(N+1)/2=(7+1)/2=4 teams

Number of teams in upper half=(N-1)/2=(7-1)/2=3 teams

Total Number of Bye=Next power of two-Total teams=8-7=1

CHAPTER 2:

Adventure sports and leadership training

1Mark Questions

1. Define leadership.

Ans. Leadership is the ability to build up confidence Abel zeal among people and to create an urge in

them to be led.

2. Define adventure sports.

Ans. The activities perceived as having a high level of inherent danger or those activities which o f them

called adventure sports.

3.What are Abiotic resources ?

Ans. Abiotic resources are those that come from non-living, non-organic material. For example, land,

fresh water, air and heavy metals including ores such as gold, iron, copper and silver etc.

4. What do we mean by biotic resources?

Ans. Biotic resources are obtained from the biosphere (living and organic material) such as forests and

animals and the materials that can bo obtained from them. They include coal Abel petroleum, as they

are organic materials.

5. Explain any two objectives of participation in adventure sports.

Ans. One objective is to develop self confidence, while another objective is to have bonding with nature

6. Enlist the equipment required for camping.

Ans. Camping requires a tent or caravan, sleeping bag, flashlight, cooking implements, tools, first aid kit,

hiking boots etc.

7. Write the names of some natural resources.

Ans. Forests, wind, minerals / metal ores, sunlight, rocks, mountains, rivers, atmosphere, aqua culture,

navigable channels, fossil fuels like oil and natural gas, soil and wildlife are some natural resources.

3 Marks Questions

8. Elaborate the various leadership qualities one incl. 1lcates by participating in adventure sports.

Ans. Leadership qualities inculcated by Participating in adventure sports are derisiveness, friendliness

9. List six objectives of adventure sports,

Ans. The objectives of adventure sports are (any six)

(ì) To develop self confidence.

(ii) To build concentration,

(iii) To band with nature.

(iv) To face challenges of crisis situations,

(v) To properly channelize bodily energy,

(vi) To provide exhilaration, amusement and excitement.

(vii) To encourage creativity.

(viii) To develop mental and physical fitness.

(ix) To improve social relations.

10. List three features of rock climbing activity.

Ans. Features of rock climbing are (any three)

(i) It requires participants to climb on natural rock formations or on artificial rock walls.

(ii) It is a dangerous sports activity requiring strong mental control, agility, flexibility, endurance and

various coordinative activities.

(iii) Its goal is to reach the apex or summit of a formation without falling.

(iv) Competitions in this activity are held either to complete a pre-fixes route in the minimum time or to

reach the farthest point on a difficult route.

(v) Different variations of this sport are termed as free, aided, traditional, sport or top rope climbing,

free soloing and bouldering,

11. What are six safety measures to be kept in mind while camping?

Ans. Safety measures to be kept in mind while camping are (any six)

(ì) Pack a first aid kit for use in emergencies.

(ii)Before starting for the camping site, go through the weather forecast For the area. At the camp site,

watch the sky for changes.

(iii) Reach the camp site with enough time to check the complete site during day time.

(iv) Avoid areas of natural hazards for camping.

(v) Keep fuel burning appliances like stoves far away from tents

(vi) Inside the tents do not use candles or an open flame; instead, use a flashlight,

(vii) Do not leave waste products in an open area, but recycle them or bury them.

(viii) Beware when encountering wildlife,

(ix) Ensure to extinguish completely all fires after use; do not leave any smouldering embers.

(x) Beware of poisonous plants, as they may be allergic.

12. What are the different levels of trekking? Describe the levels in one sentence each.

Ans. The four levels or trekking are easy, moderate, strenuous and difficult. Easy trekking is for

beginners and does not involve climbing to great heights, Moderate trekking more energetic and of

duration of about ten days or more. Strenuous trekking involves ascent to heights up to 5000 m and

requires some previous trekking experience. Difficult trekking, tT1eant only for the real adventure

seekers, may last for over a month.

13. Explain three characteristics of river rafting activity.

Ans. The characteristics or river ratting activity are

(i) It involves using a dinghy or raft for navigating Fast flowing rivers,

(ii) Due to the swift How and rocks in the river, the passage requires good navigation skill for

Manoeuvering the raft.

(iii) It requires great physical and mental toughness to survive the ordeal without accident or injury.

14. What are three advantages of engaging in mountaineering activity?

Ans. Three advantages of engaging in mountaineering activity are

(i) It is one or the finest outdoor opportunities are table for lovers or heights.

(ii) It challenges the individual to display tremendous endurance, agility, strength and mental patience

(iii) It gives the unique experience of Putting hands and feet onto rocks and ice to finally reach a summit.

15. How do we distinguish between renewable and non-renewable resources Give one example of

each?

Ans. Renewable resources are natural resources whose quantity i5 not significantly reduced by human

16. What do we mean by conservation of environment List two steps we should take for conservation of

forests?

Ans. Conservation of environment is the balanced and appropriate use of natural resources so that the

environment is not significantly affected today and for future generations. It implies sustainable use and

management of natural resources,

Two steps which we can take for conservation of forests are

(ì) Encourage planting of trees

(ii) Avoiding the use of wood in house construction.

5 Marks Questions

17.. Describe the safety measures to be taken while river rafting.

Ans. The safety measures to be taken while river rafting are (any five)

(i) Never go on this activity alone. Always have a team of people in the raft.

(ii)n All participants must have adequate capabilities as swimmers, just in case of an accident.

(iii) Always wear life vest and helmet while participating in this activity.

(iv) Before starting, check all the equipment to ensure everything is okay. Particularly check the dinghy

craft for any cracks and proper air level,

(v) If any participant feels tired, he should not drag his paddle in the water, as it might hit a rock in the

river.

(vi) Drink plenty of liquids before, during and after the rafting activity, as this activity makes you

dehydrated.

(vii) End your rafting before darkness falls; if it is getting dark, don't go for this activity.

18. List five uses of water as a natural resource, in each case indicating how it can be conserved.

Ans. Uses of water as a natural resource are

(i) Using ground water (from wells / tube wells) for crop irrigation. This can be conserved by using

sprinklers and drip irrigation method.

(ii) use of rain water run multiple needs. By rain water harvesting, this can be used.

(iii) Reuse waste water flowing from industries after effluent treatment.

(iv) Using water for domestic needs like drinking, bathing, clothes washing etc. To conserve this, avoid

keeping water taps open while brushing teeth, shaving etc. Also check and repair leakage in water taps

or pipes.

(V) Use of river water for multiple needs. This water must be treated for effluents before being released

for irrigation

19. Explain five methods of conservation of environment which should be employed by persons

engaging in adventure sports.

Ans. Methods of conservation of environment which should be employed persons engaging in

adventure sports are

(i) Don't leave leftover eatables or any rubbish by the roadside. Either dispose in a proper dumping place or bury it,

(ii)Dirty utensils and clothes should not be washed in streams. Collect water in a bucket and wash them with that.

(iii) Do not leave any non-biodegradable waste products at any place, but bring them back to deposit at waste collection centers or approved dumping sites.

(iv) Do not defecate or urinate near streams or on river banks.

(v) Do not remove or cut trees, herbs or shrubs for burning fires or cooking during your activity.

20. How can physical education create leaders and desirable qualities o leaders in people?

Ans. Leaders in the physical education field need to have both innate Abel acquired qualities. First and

foremost, it is decided who are the people who should be developed as leaders. These are generally the

people who have some innate leadership skills. Then those acquired skills are identified for development

which this group person requires. Then these budding leaders are given opportunities for organizing

events, tournaments and competitions for develop the required skills. They are observed while

performing the necessary actions for successful conclusion or these, all the physical education activities

time being advised on where they are going wrong. In this way, leaders can be created through such

activities.

CHAPTER 3: Sports and Nutrition

1Mark Questions

1. What are vitamins?

Ans. Vitamins are compounds of carbon which are essential for the normal growth and working of the

body. They are required in very small quantities. The important vitamins are A, C, D, E. K and B-complex

(B1, B2, B6 B 8,B12). Vitamins are found in milk, butter, eggs, Breen vegetables, oil, nuts, fish, etc.

2.What are carbohydrates?

Ans. Carbohydrates are compounds of carbon, hydrogen and oxygen. Sources Fruits, milk, vegetables,

pulses, bajra, rice, cakes etc. Functions The main function of carbohydrates is to provide energy for the

body, brain and nervous system.

3. What do you mean by food and nutrition?

Ans. Food is a mixture of various substances which are essential for life, whereas nutrition is a dynamic

process in which the body is made healthy by the consumption of food.

4. What is Glycemic Index?

Ans. Glycemic Index (GI) is a scale of how much a particular type of food raises blood sugar over a two-

hour period compared to pure glucose.

5. List the goals of nutrition during competition.

Ans. The goals of nutrition during competition are to

(i) stay hydrated

(ii)provide immediate fuel

(ììí) boost performance

(ív) preserve muscle and

(v) improve recovery.

6. What are carbohydrates? Name their types.

Ans. Carbohydrates are the main source of energy in all activities. These provide energy to the body and

are not stored in the body for a long time.

Carbohydrates are of two types

(a)Simple carbohydrates

(b) Complex carbohydrates

Function

The main function of carbohydrates is to provide energy for the body, especially the brain and nervous

system,

7. What are vitamins? Name the types of vitamins.

Ans. Vitamins are compounds of carbon. These protect u5 from various diseases and are essential for

general growth and development of our body. Types of Vitamins There are various vitamins such as A, C,

D, E, K and B-complex (B1 B2, B3, B4, B5, B6, B7, B9 and B12)

There are two groups of vitamins

(ì) Fat Soluble Vitamins Fat soluble vitamins are those vitamins which are soluble in fat. These vitamins

are A, D, E and K.

ii) Water Soluble Vitamins These vitamins are soluble in water. These contain the elements of nitrogen

and sulphur. These vitamins are B and C.

8. What are the uses of any two minerals in our diet?

Ans. (ì) Iodine For creativity as well as proper activity of the thyroid gland, iodine is essential. Its

deficiency may stop the growth of hair. It is found in rich quantity in sea fish. Iodized salt is normally the

main source of iodine in a normal diet.

ii) Calcium is helpful in the formation of teeth and bones. it helps in clotting of blood. it also maintains

the balance between acids and bases in our bodies. Milk, cheese, oran8es and green vegetables have a

rich amount of calcium.

3 Marks Questions

9. Discuss the role of fats on the performance of sportspersons.

Ans. fats are considered as a major source of fuel for light to moderate levels of activity various sports

require different proportions of fat in the muscles for maximum performance. Particularly for long

distance runners and swimmers, fat is very important, as lack of fat will reduce the available calories

required by the body for the exercise undertaken. Fat is important to meet the demands of energy.

When the body has used up the calories iron, carbohydrates, which occurs after the first 40 minutes of

exercises, it begins to depend on calories from fat.

10. Explain about any two components of diet in brief.

Ans. (i) Proteins: Proteins are the basic structure of all living cells. The basic structures of protein are

chain of amino-acids that contain carbon, oxygen, hydrogen and nitrogen.

There are two types of proteins

(a) Non-essential proteins

(b) Essential proteins

Functions

Proteins are essential for growth and development of children. The cells of muscles and ligaments are

maintained with proteins.

11. What are the effects of good nutrition on an individual?

Ans. Effects of good nutrition on an individual are

(i) Prevent Disease: It includes prevention from cancer, tissues disease, parasitical and bacterial

infections.

(ii)Maintain Healthy Weight It includes proper blood pressure, less likely to allow diseases like diabetes,

heart malfunctioning etc.

(iii) Provide Stress Relief It includes side effects of drugs, boost immune system of the body and helps to

maintain calm and coping abilities.

(iv)Good Start to Future Generations: It includes healthy babies, better immune system, healthy

pregnancy etc.

Q12. Discuss the functions and sources of proteins.

Or

What are proteins? Discuss.

Ans. Proteins are basic structure of all living cells. These are complex organic compounds. Protein is a

chain of amino-acids that contain carbon, oxygen hydrogen and nitrogen.

These are two types of proteins

(i) Non-essential proteins

(ii)Essential proteins

Sources AIÏ meat, it and other animal products are sources of proteins. The best sources are eggs, milk,

poultry, milk products, beans etc.

Functions

(a) The cells of muscles and ligaments are maintained with protein,

(b) Proteins are needed for growth and development of children.

5Mark Questions

13. What is balanced diet? Elaborate the important of nutritional elements of balanced diet.

Ans. Balanced Diet A diet that contains the right amount of carbohydrates, proteins, fats, minerals, salts,

vitamins and water is called balanced diet.

Elements of balance diet are:

(i) Carbohydrates: These provide essential growth as well as repairing muscles and other body tissues.

(ii) Proteins: Body building elements ex: Fish, Meat are good source of it.

(iii) Fats: These are the source of energy, role in many chemical processes in the body.

(V) Minerals: These are essential for proper growth and functioning of our body. carrying other

nutrients.

(vi)Water: Cleans Body and regulate temperature

Q14. What are Vitamins? Write the sources of Vitamins A, D, E and K.

Ans. Vitamins: Vitamins are the compounds of carbon that are absolutely essential for the normal

growth, and working of the body. These are required in very small quantities.

Vitamin-A Milk, butter, eggs, carrots, pumpkin and green vegetables.

Vitamin-E : Vegetable oil, butter, milk, whole grains, corn, nuts, seeds and spinach.

Vitamin-K Cabbage, cauliflower, spinach and other vegetables. Bacteria in the intestines normally

also produce vitamin-K

Q15. Discuss the functions and sources of fats.

Ans: Fats are an essential ingredient of food. Fat is also a compound of carbon, hydrogen and oxygen.

Functions of Fats

i) They provide heat and energy to the body

ii) They also help in regulation of body temperature.

iii) They are considered better than carbohydrates as sources of energy.

iv) They are helpful in making the body soft and oily and protect it from external effects of hot

are cold climates, Sources of F a t S Sources We Bet various products from animals such as

ghee, butter, curd, fish oil, milk, meat and eggs, We also get fats from various vegetables

such as dry fruits, coco

v) Vegetables Sources: Soybean, Mustard oil and cotton seeds.

16. What are fats? Write a detailed note on its types. Also mention its importance in the proper

functioning of the body.

Ans. Fats contain carbon, hydrogen and oxygen. These are the most concentrated source of energy in

food One gram of fat provides double the energy provided by one gram of carbohydrates.

Sources of Fats Animal products like meat, poultry and dairy products like milk, cream, ghee :

butter and ice-cream, peanuts, olive oil etc.

`17. What are the goals of eating during competition? Explain the two different categories of such

nutrition, indicating the different requirements.

Ans. The goals of eating during competition are to

i) stay hydrated

ii) provide immediate fuel

iii) boost performance

iv) preserve muscle and

v) improve recovery.

The two different categories of this nutrition are

(ì) (competitions less than two hours long, and

ii) Competitions more than two hours long.

For the first category, the main focus should be on hydration. This is especially true if you're using good

pre-and post-training nutrition. So make sure you consume plenty of water. However, if you're

exercising in the heat and sweating a lot, sports drinks may be useful since they have electrolytes that

help speed hydration and recovery.

ii) For the second category, sports drinks are helpful. Every hour you will need 15 grams of proteins and

30 to 45 grams of carbohydrates, which can be taken in the form of liquids, gels or solid food. However,

ensure that you get enough electrolytes, especially sodium. This can be in the form of table salt added

to any drink.

CHAPTER 4 Posture

1Mark Questions

1. What do you mean by posture?

Ans. Posture concerns the way in which an individual carries himself while sitting, standing, walking and

lying down.

2. What is correct posture?

Ans. Correct posture means the balancing of body in accurate and proper manner while sitting, standing,

reading, and writing, walking, running or during any other action.

3. What are postural deformities?

Ans. Postural deformities imply not having proper alignment of body parts. An individual who

has postural deformities cannot perform his work efficiently. Some postural deformities are

Kyphosis, flat foot, k. Nock knee etc.

4. Define bow legs.

Ans. Bow legs are a wide gap between the knees when a person is standing with feet together. It can be

observed easily when an individual walks or runs.

5. What is flat foot?

Ans. Flat foot is a deformity of the feet. In this deformity, there is no arc in the foot and the foot is

completely flat, which may cause pain in the foot during running and walking.

6. Define the term Kyphosis.

Ans. Kyphosis is a deformity of the spine in which there is an increase or exaggeration of a

backbone curve or a decrease or a forward curve.

7. What are the causes of round shoulders?

Ans. The causes of round shoulders are:-

(i) Due to poor posture while working

(ii)Faulty furniture

(iii) Wrong habit of sitting / standing

(iv) Carrying heavy load on shoulders

(V) By sleeping on one side

8. What are the causes of knock knee?

Ans: The causes of knock knee are

(ì) Weakness of muscles and ligaments

(ii)Overweight body

(iii) Lack of balanced diet

(iv) Lack of vitamin-D

9. List three advantages of maintaining a correct posture.

Ans. Three advantages of maintaining a correct posture are

(ì) We will have more energy.

(ii) We will feel better.

(iii) It will improve flexibility of our body.

10. List five lifestyle and fashion fads followed by women which create bad posture.

Five lifestyle and fashion fads causing poor posture are

(i) Wearing high heeled shoes / pencil heel shoes.

(ii)Wearing tight fitting clothes.

(iii) Wearing low waist jeans.

(iv)Putting on very wide belts.

(v) Wearing boots.

3 Marks Questions

11. A correct posture commands respect, Justify

Ans. For creating a good impression on other people so that you command respect, good appearance is

a prerequisite, this good appearance, in term, depends on the posture of an individual. This leaves a

good first impression on others. Good posture also contributes to grace and efficiency in movement,

which will make other people appreciate and respect you. Confident, successful and assertive people

have a good upright: and relaxed posture. Confidence gives you power and strength. Conversely, when

our posture shows a slump, we will soon experience low confidence; we will feel tired, low on energy,

sad and vulnerable. This will show to others and make them lose respect in us.

12. What are the causes of fat foot and corrective measures for this problem?

Ans. Causes of flat foot are

(ì) Heaviness of the body

(ii)Standing for a long time

(iii) Not doing physical exercises

(iv) Use of poor quality footwear not having an arch.

Corrective Measures for flat foot are.

(i) Walk on sand

(ii)Walking on wooden staircase

(iii) Walking with weight on heels and toes

13. Write about postural deformities.

Ans. Postural deformity means not having proper alignment of the body parts. An individual who has

postural deformities cannot perform his work efficiently.

14. What are the main causes of poor posture?

Ans. Causes of poor posture are

(i) Injury when bone, ligament or muscle is injured, it weakens the support to that

(ii)Disease causes the joints to lose their strength and mobility.

(iii) Heredity Deformities like Kyphosis and flat foot are sometimes due to hereditary factors.

(iv) Overload Over work or fatigue also results in poor posture.

(v) Lack of Exercise The maintenance of erect posture requires strength and endurance.

15. Explain any three advantages of correct posture.

Ans. Three advantages correct posture are Development of Physical Fitness Physical fitness can be

achieved if you have good posture, Balance, coordination, flexibility etc are the components of physical

fitness. These can be attained easily by an individual who is having correct posture. Improved Well Being

Good posture provides good impression of your well being. Improved Personality Care: ct posture

reflects the alertness, activeness and wholesomeness of your personality.

16. What are the causes round shoulders? Explain remedial measures required to

Ans. Causes of round shoulders are

(ì) Due to poor posture in work

(ii)Faulty furniture

(iii) Wrong habit of sitting and standing

(iv) Carrying heavy load on shoulders

(v)Remedial Measures

17. Mention the corrective exercises related to scoliosis.

Ans. The corrective exercises related to scoliosis are

(ì) Performing Trikon asana, with proper technique.

(ii)Stand elect with feet few inches apart. After that, raise the left heel and left hip, extend right

and in, m arch overhead to the left. Press hand against the ribs on the left side.

(iii) Lie down in prone position, ì. e., on the chest. Right arm should be upward and left arm at side.

After that right, arm towards the left overhead. Press down with left hand and then slide the loft hip up.

5 Marks Questions

18. Explain the causes precautions and remedies of bow legs.

Ans. Cause: lower long bones of the legs get bent and this defect can be mainly seen in the football

players and children. This bending or curvature of the lower bones of the legs may also be due to the

disease called rickets.

19. Suggest any five physical exercises as corrective measures for Kyphosis and Lordosis.

Ans. Kyphosis In Kyphosis, then is an increased curvature of the dorsal chest region.

Corrective Measure

(ï) Regular and appropriate exercises.

(ii)Regular yogic exercises (Chakrasana, Dhanurasana, Bhujangasana etc).

(iii) Swimming is recommended.

(iv) Hold your hands back in vishram position and walk consciously, then slaws : stretch them backward.

(v) Leaning back on a chair ad taking shoulders backwards can help to stretch the chest muscles.

Lordosis It is the inward curvature of the spine with protruding abdomen, resulting in a hollow back.

Corrective Measures

(ì) Do sit ups slowly.

(ii)Perform Halasana and Paschimuttan asana.

(ìíì) Sitting on a chair / table, bring the head / nose close to the knees.

(ìv) Stand to attention and touch the feet with hands,

(V) Standing fully erects, bend the trunk for Nard and then straighten it.

22. Explain any-five common postural deformities.

Ans. Five common postural deformities are

Knock Knee a postural deformity in which both the knees touch or overlap each other in normal

standing position Flat Foot It is a deformity of the feet. In this deformity, there is no arc in the foot and

the foot is completely flat. Round Shoulder It is a postural deformity in which the shoulders are drawn,

the head is extended with the chin pointing forward. Kyphosis It is a deformity of the spine in which

there i5 an increase or exaggeration of a backward curve. Bow Legs It is a deformity opposite knock

knee. In fact, if there is a wide gap between the knees, the deformity can be observed easily.

23, Discuss the causes and remedial measures of five postural deformities

Ans. The causes and remedial measures of five postural deformities are

Knock Knee

Causes

(a) Weakness of muscles and ligaments

(b) Over weight

(c) Luck of balanced suite

(d) Lack of vitamin

24. Describe the causes of Scoliosis. What are preventive measures required to avoid this?

Ans. The causes of scoliosis for various types of this deformity are

(i) Congenital scoliosis, which i5 caused by a bone abnormality present at birth. Neuromuscular

scoliosis, which results clue Lo abnormal muscles or nerves.

(ii) This is seen in people with cerebral palsy or having partial paralysis.

(iii) Degenerative scoliosis, which may result from traumatic (. i. e. Injury Í illness) bone collapse,

previous major back surgery, or osteoporosis.

(iv) ldlopathic scoliosis, which is the most common type. It has no specific identifiable cause.

Preventive measures to avoid Scoliosis are

(ì) Avoid activities that require over-exertion on only one side of the body Exercise the back muscles.

Having strong and stable back muscles prevents this deformity the back muscles support the spinal

column and hold it in its proper shape.

(iii) Improve your posture. Focus on sitting up straight

(iv)Acquire proper vitamins and minerals. Calcium contributes to keeping bones healthy, so eating

CHAPTER 5: Children And Sports

1Mark Questions

1. Define motor development.

Ans. It refers to the development of general body control, fine motor skills and large muse \ e

movements.

2.How many stages of motor development are there in children ?

Ans. There are three stages of motor development in children as given below infancy or infancy hood

early childhood later childhood

3. What are the types of motor skills?

Ans. There are two types of motor skills

(j) Gross motor skills

(ii)Fine motor skills

4.Write two benefits of regular exercise.

Ans. Benefits of regular exercise are

(í) Improves blood circulation, which reduces the risk of heart diseases.

(ii)Improves physical wellness.

(iii)Enlist a few disadvantages of food supplements.

5. write some disadvantages of food supplements

Ans. Some disadvantages of Food supplements are

(i) liver damage

(ii)blurred vision

(iii) headache

(iv) bone pain

(v) swelling, drowsiness and nausea

3 Marks Questions

6.What types of body movements does an infant start in the early stages of life?

Ans. Some of type body movements starred by the infant are

(í) Arm extended in front of eyes on the side to which the head is turned, other arm flexed.

(ii) Lifts one foot after another in stepping response.

(iii) Spontaneous grasp or adult’s finger.

(iv) Lifts self by arms when prone.

(v) Rolls from side to back.

(vi) Crawls

7. Enlist the basic movements of early childhood in a baby.

Ans. This period is also known as preschool age and the movements during this period are

(i) Ball handling,

(ii)Fine eye-hand coordination,

(iii) Walking leading to running,

(iv) Good control over running.

(v) Climbing proficiency using ladders.

8. Can endurance influences motor development of children?

Ans. Yes, endurance influences motor development of children. Endurance is the ability to maintain the

exertion required for an activity. A child with poor endurance might be able to step up one stair but not

climb a flight of stairs. Endurance involves many factors such as muscle tone and strength, heart and

lung function and motivation.

9. Define food supplements.

Ans. Food supplements, also known as dietary supplements, are meant to improve your diet by

providing vitamins, minerals, herbs, amino acids, enzymes and other beneficial substances in the form of

capsules, soft gels, caps and tablets.

10. How can exercise reduce blood sugar levels?

Ans. Exercise reduces blood sugar levels by preventing sugar from accumulating in the blood by

triggering muscles to take up more glucose from the bloodstream and use it for energy. This can reduce

a person's risk of developing diabetes.

11. Define motor development in 6-12 year old children.

Ans. After the age of 6 years, it becomes increasingly difficult to describe changes and differences in

motor skills development of a child. The following characteristics are evident

· teenagers are more subtle and are often to fine motor skills only.

· By the age of one year, eye-hand coordination has developed to being very good.

· Growth is relatively slow.

· This stage is terminated by the onset of puberty.

· Motor skills are perfected and stabilized.

· links can be made to physical developments.

The following are assessed during this stage

(i) Running this will become faster depending on the length of stride and tempo.

(ii) Jumping the ability to jump higher will become greater due to body size, weight, age and

strength.

(iii) Throwing Boys to throw further with a better technique and accuracy.

(iv) Balancing and Coordination This increases as the child becomes older and control is perfect

12. How can the minimum muscular strength for children be assessed

Ans: To assess minimum muscular strength for children between 9 and 12 years of age (older pediatric

age group) we can use Kraus-Weber Tests. These tests don't require sophisticated equipment and are

much easier to administer than traditional tools for analyzing muscular fitness like Electromotive

13. How does exercise control weight and strengthen bones?

Ans: Regular exercise controls weight by burning the excess calories gained by consuming food. Exercise

takes the fat away and removes the excess weight. Exercise also strengthens banes by increasing the

bone density, making them stronger. Lack of exercise causes banes to lower their density, becoming

weak, fragile porous.

14. Elaborate on the disadvantages of food supplements.

Ans. Food supplements should be taken only when there is a lack of a proper nutritious diet. If they are

not required, taking them may be harmful. For instance, vitamin E supplement causes increase in

prostate cancer in males, calcium supplement result-in greater risk of heart attacks etc.

15. Explain the disadvantages of unsupervised weight training

ans. while performing unsupervised weight training. There is a risk of getting injured if you are not able

to perform the required number of repetitions, but keep on trying. If flexibility exercises are not carried

on simultaneously with weight training, it will reduce the flexibility of your body also.

5 Marks Questions

16. Elaborate about the motor development stages in children.

Ans. There are three stages of motor development in children

i) Infanthood or Infancy (0 to 2 years) The child learns new motor skills. For instance, the

stepping reflex promotes development of areas of the cortex that govern voluntary walking.

ii) Early Childhood (2 to 6 years) The period of the most rapid development of motor behaviors

is the period between 2 and 6 years. Skills that appear are basic locomotors, ball-handling,

fine eye hand coordination, walking leading to running, jumping, hopping, galloping and

skipping as well as climbing.

iii) Later Childhood (6 to 12 years) After the age of 6 years, motor skills developed in the earlier

stages are enhanced, Differences in gender also come into play at this stage.

17. Describe the types of motor skills. What are the factors affecting motor development in children

Ans. The types of motor skills are motor control of the body starting from the head down to the legs and

motor control of the body starting from the centre of the body out ward. This means that the head,

trunk and arm control are mastered before the coordination of the hands and fingers. Then the child is

able to explore its environment further by grasping things, turning them over, and seeing what happens

when they are released. These are called fine motor skills.

The factors affecting motor development in children are

(i) Biological

(ii) Environmental

(iii) Nutrition related

(iv)Physical activity related

(v) Opportunity related

(vi) Sensory impairments related

(vii) Postural deformities related

(viii) Obesity related

18. Explain the physical and physiological benefits of exercise on children.

Physical and physiological benefits of exercise on children are

A ns:

(i) Regular exercise helps in controlling weight by burning excess fat. Exercise strengthens

banes by increasing their density, thus preventing them from becoming porous and weak.

(ii) Exercise enhances lung capacity and efficiency in inhalation and exhalation.

(iii) Exercise changes the structure of the brain by sensory stimulation.

(iv) Exercise improves 1he performance and efficiency of the heart.

(v) Exercise boosts the energy level by delivering more oxygen and nutrients to body tissues.

(vi) Exercise reduces blood sugar level by taking up more glucose from the blood for energy.

(vii) Exercise builds strong and healthy muscles.

(viii) Exercise helps in faster motor development in children.

(ix) Exercise helps in absorbing food more efficiently, thus improving the digestive process.

(x) Exercise improves neuromuscular coordination.

(xi) Exercise helps us in staying healthy overall.

19. Suggest at what age children should be exposed to weight training. Justify your answer,

Ans. children may be exposed to weight training not earlier than12years, as development of gross and

line motor skills occurs till this age and weight training should be started only after the motor skills are

fully developed. Even after 12 years age, weight training by adolescents must be supervised by an

experienced coach, as the children multi learn the correct techniques and procedures, as many injuries

occur when children compete with one another in lifting more weight. Recent research has indicated

that adolescences can gain strength by weight training.

20. What is the role of physical activities in improving the quality of life?

Ans. Physical activities include activities such as running, walking, jumping, cycling, playing games and

sports etc. Quality of life means how we live our lives and our health condition. Physical activities have

an important role in improving the quality of life through the following means

i) Improving the health of the heart by improving the balance of cholesterol in our bodies and

lowering the blood pressure.

ii) Improving mental health by relieving anxiety, stress, tension, anger and depression.

iii) Controlling the weight by burning calories.

iv) Pre venting bone and joint problems increasing bone density and raising the capacity of

joints Io bear weight.

v) Reducing the chances of diabetes and cancer.

vi) Prolonging optimal health and reducing risk of an early death.

CHAPTER 6: Women and Sports

1Mark Questions

1. Who was the first Indian woman to win a bronze medal at the Sydney Olympics ?

Ans. Karnam Malleswari was the first Indian woman who won a bronze medal at the Sydney Olympics in

2000 in the weightlifting event.

2 What do you mean by menarche?

Ans. A girl's first menstrual period is known as menarche, Menarche is a sign of growing up and

becoming a woman. Menarche usually occurs between 9 and 15 years of age.

3. Who was the first Indian to win a bronze medal in women's boxing event in the London

Olympics 2012?

Ans. World champion Mary Kom won a bronze medal in the women's boxing event in the London

4. What is the time when a pregnant women athlete should not participate in sporting competition?

Ans. There is no definite point during pregnancy when a female athlete should cease competition

decisions regarding participation should be made by the female athlete in conjunction with her

healthcare provider.

3 Marks Questions

5. What are the factors that causes hindrance in the participation of women in sports

Ans. The following factors are responsible for less participation of women in sports

(ì) Time constraints Women find less time for sports due to their domestic duties.

(ii)Social constraints the attitude of society towards participation of women in sports is negative

(iii) Lack of sports infrastructure this is particularly so for infrastructure exclusively for women.

(iv)Absence of skill there are very few female coaches available to develop the skills of women,

Sociological constraints limit the success of male coaches with female athletes.

(v) Concerns for personal safety Women are more afraid to venture in female field (perceived) as they

are concerned more about safety from harassment or exploitation.

6. What do you understand by female athlete triad and what are its components

Ans. The Female athlete triads syndrome of three related conditions generally seen in teenage or adult

female athletes who aren't meeting their energy requirements, which ultimately leaves them

undernourished.

The three components of the female athlete triad include

(í) Disordered eating and anemia (Energy deficits)

(ii)Amenorrhea (Menstrual irregularities)

(iii) Osteoporosis (Decreased bone density)

(iv)A female athlete can exhibit symptoms of one, two, or all three parts of the triad.

7. Briefly explain amenorrhea. How it is associated with women athletes

Ans: Amenorrhea refers to the absence of menstrual periods. It may be either primary meaning woman

has never developed menstrual periods) or secondary (absence of menstrual periods in a woman who

was previously menstruating). There are many reasons responsible for amenorrhea including extensive

exercise and improper diet. Exercising intensively and not consuming enough calories can lead to

decreases in hormones that result in a girl's periods becoming irregular or stopping altogether.

8. How can osteoporosis ruin a female athlete's career?

Ans. Osteoporosis is a disease of the bones. It happens when you lose too much bone, make too little

bone or both. As a result bones may break from a minor fall. Estrogen is lower in case of female

athletes. Low estrogen levels and poor nutrition, especially low calcium intake, can lead to osteoporosis.

Osteoporosis is a weakening of the bones due to the loss of bone density and improper bone formation.

This condition can ruin a female athlete's career because it may lead to bone fractures and other

injuries,

9. Briefly discuss the methods to increase women's participation in sports.

Ans. The following steps should be taken to increase women's participation in sports.

i) Coaching programmes During coaching, women should be motivated and provided

appropriate opportunity to undertake leadership positions within an organisation. State of

the art technical instruction should be provided to them. Flexible approach by the

authorities is required for participation of women in sports.

ii) Safety this is another factor that promotes girls participation in sports. Exercising in groups

can make physical activity safer for women and girls.

iii) Facilities keeping in mind the hygienic needs of women and girls separate change facilities

should be arranged for them. Childcare should be provided so that women can bring their

children to the training or competition venues without hesitation.

iv) Affordability Most of the women depend upon the male members of the family. Their

earning capacity is usually negligible. So some concessions should be given to them.

Instances of these are participation fee should be abolished, travelling and boarding should

be provided cheap etc.

10. What is menopause? How does it affect the performance of women athletes?

Ans. Menopause is the time when a woman stops having menstrual periods and she is no longer able to

have children. The age of menopause is normally between 45 and 55 years It is not a disease or illness. It

is a transition between two phases of a woman's life.

11. Explain briefly about the psychological aspects of a woman athlete.

Ans. The increased stress of competition can cause women athletes to react both physically and

mentally in a manner that can negatively affect their performance abilities. They may feel tension, their

heartbeat may rise, the worry about the outcome of the competition, they find if difficult to concentrate

on the task in hand etc. It is the duty of the coaches to teach the techniques to control competitive

anxiety to their trainees. It is required that an athlete control these competitive anxieties she wants to

optimize Once these technique are learned by athletes, they can easily handle the competitive

environment. Psychology is considered as another weapon in the athlete's armoury in gaining the

winning edge.

05 Marks Questions

1Z. Explain briefly about gender ideology in sports.

Ans. Sport is one of the most celebrated and contested institutions in our society. In ancient times, sport

served various social functions, from spiritual and religious expression to applied practice for warfare.

Sport provides professional opportunities for athletes and coaches but the participation of men and

women i5 not proportionate.

For decades, gender ideology has had a tremendous impact on the way people view the game and Its

athletes. Most of the fans believe women cannot perform well in sports but they are only suitable for

kitchen and cunning duties. This line of thinking has been part from generation to generation but slowly

the barriers have been breaking. Now for more than 30 years ago but there are still many obstacles for

female athletes to reach the game level and avail the opportunities similar to male athletes, There is a

strong belief that are much stronger, faster and more capable than women and therefore are better at

sports and are more entertaining to watch. There are popular Female athletes like Venus and Serena

Williams, Danica Patrick and Saina Nehwal, but they posses nowhere near the star power and attraction

like male athletes Usain Bolt, Milkha Singh etc.

During the last fifty years gender role of men and women in sport have changed greatly.

Recently, female athletics have made strides in gaining equal representation and media coverage in

comparison to that part, when there were coverage of female athletes. In addition, women have begun

to participate in many sport then it had previously been male dominated. Women have continued to

break stereotype and cultural barrier that have prevented them from participating in mainly sports.

CHAPTER 7: Test and measurement in sports

1Mark Questions

1. What is a test in Sports?

Ans. In scientific terms/test means an Instrument to be used for measuring anything. It may be

running, walking etc. (for fitness testing)

2. What is the meaning of the term measurement 'in sports?

Ans. Measurement is a specific score given by an expert every time on applying a test, each score

tells about the use of a test once, Every lime a test ls used, it must have Its score called measurement.

3. Write the formula for calculating cardiovascular fitness In Rockport test.

Ans. The formula for calculating cardiovascular fitness is VO2, max (ml, kg-1. Min-1) = 88.768+ 8.892

(gender)-0.0957 (BMI)-1. 4537 (T)-0. 119(HR) where BM-Body mass in pounds, T= Time minutes, HR-

Heart Rate in beats/Minute Gender for Male=1 for Female=O

4. We generally use Harvard step test for cardiovascular fitness, In this test how do we calculate

the physical efficiency index (PEI)?

Ans. In the Harvard step test for cardiovascular fitness, the physical efficiency index

PEI= Duration or exercise in seconds x 100

2× Sum of pulse counts In recovery

5. Name the tests which we use for cardiovascular fitness?

Ans. The tests which we use for cardiovascular fitness are Harvard step fest and Rockport one mile

test.

6. What parts of the body do each of the Kraus Weber tests of fitness test?

Ans. The Kraus Weber test consists of following si× tests

Test 1 tests the strength of the abdominal and psoas muscles.

Test 2 tests the strength of the abdominal muscles.

Test 3 tests the strength of the psoas muscles.

Test 4 tests the strength of the upper back.

Test 5 tests the strength of the lower back.

Test 6 tests the strength of the back and hamstring muscles.

7. Give the names of the tests design by Rikli and Jones for senior citizen fitness and state what

each test is used to test.

Ans. The, tests design by Riklar and Jones for senior citizen fitness are

(ì) Chair stand test for lower body strength.

(ii) Arm curl test for upper body strength and endurance.

(iii) Chair sit and reach test for lower body flexibility.

(iv) Back scratch test for upper body flexibility.

(V) Eight foot up and go test for coordination and agility.

(vi) Six minute walk test for aerobic fitness and endurance.

8. Describe the purpose and procedure of six minute walk test for aerobic endurance.

Ans. Purpose This test measures aerobic fitness and endurance of senior citizens. Procedure The

walking course is laid out in a 50 yard (45. 72 mtr.) rectangular area (dimension 45 × 5 yards) with cones

placed at regular intervals to indicate distance walked. The aim of this test is to walk as quickly as

possible for six minutes to cover as much ground as possible. Subjects are to set their own pace (a

preliminary trial is useful to practice pacing and are able to stop for a rest if they desire.

9. Explain the Ann Curl Test for upper body strength for senior citizens.

Ans. The Arm Curl Test is a test of upper body strength. The purpose of this test is to measure upper

body strength and endurance. The subject has to do as many arms curls as possible in 30 sec.

This test is conducted on the dominant arm side (or stronger side), the procedure is

(ì) The subject sits on the chair holding the weight (8 pounds for men / 5 pounds for women) in the hand

using a suitcase grip (palm facing towards the body) with the arm in a vertically down position beside

the chair.

(ii) The upper arm is placed against the body so that only the lower arm is moving (the tester may assist

to hold the upper arm steady).

(iii) The subject curls the arm up through a full range of motion, gradually turning the palm up (flexion

with supination).

(ìv) Then the arm is lowered through the full range of motion, gradually return to the starting position.

The arm must be fully bent and then fully straightened at the elbow.

(V) Repeat this action as many times as possible within 30 sec.

(vì) score is the total number of controlled arm curls performed in 30 sec.

10. What is the usefulness of back scratch test for senior citizens?

Ans. The usefulness of the back scratch test for senior citizens is to assess the upper body flexibility,

particularly the shoulder. This is important in performing various items of daily routine like combing

one's hair, putting on garments requiring to be worn from over the head, reaching for a seat belt etc.

11. Describe the Kraus Weber Test in detail.

Ans. The Kraus Weber Test is a test of minimum muscular fitness of the various muscles of the body.

The test consists of six items which indicate the level of muscular strength and flexibility of key muscle

groups. Usually the scoring of each item is graded either on pass/fail basis or a range of scoring from

zero to ten. A subject's grade of zero means that the subject has failed in a particular test item; score

ranges from one to ten are for subjects who pass these test items. The six tests are

Test 1 tests the strength of the abdominal and psoas muscles.

Test 2 tests the strength of the abdominal muscles.

Test 3 tests the strength of the psoas muscles.

Test 4 tests the strength of the upper back.

Test 5 tests the strength of the lower back.

Test 6 tests the strength of the back and hamstring muscles.

12. Explain AAHPER physical ütness test.

Ans. The AAHPER (American Alliance for Health, Physical Education and Recreation) youth fitness

test was formed in 1965 in United States, but was revised in 1976. This test was administered on school

students of 17 years of age. The students are advised to warm up before they participate in the test. All

the students must be medically fit, This test has the following six items (D Pull ups (for boys) / Flexed

arm hang (for girls) to measure arm and shoulder strength.

(i)Flexed leg sit ups to measure abdominal strength and endurance.

(ìì Shuttle run to measure speed and agility.

13. Describe the procedure for Administering the Rikli and Jones Senior Citizen Fitness Test.

Ans.The Rikli and Jones Senior Citizen Fitness Test for assessing the functional fitness of older adults

describes easy to understand and effective tests to measure aerobic fitness, strength and flexibility using

minimal and inexpensive equipment. The Individual fitness test items involve common activities such as

getting up from a chair, walking, lifting, bending and stretching.

The tests were developed to be safe and enjoyable for older adults while still meeting scientific

standards for reliability and validity. The tests are

(i) Chair Stand Test-testing lower body strength

(ìi) Arm Curl Test-testing upper body strength

(ìíì) Chair sit and Reach Test-lower body flexibility test

(ìv) Back Scratch Test-upper body flexibility test

(V) 8 Foot Up and Go Test-agility test

(vi) Walk Test (6 min) or Step in Place Test (2 min)-The V, falk Test is used to assess aerobicfitness ;

however, if the person uses orthopedic devices when walking or has difficulty balancing, they do the

Step in Place Test.

CHAPTER 8: Physiology and Sports

1Mark Questions

1. Calculate how much blood is pumped by the heart in one minute.

Ans. Blood pumped by the heart in one minute is Cardiac output = heart rate X stroke volume -72

beats/min x 70 ml approximately 5 L approximately.

2. Define physiology and sports.

Ans. Physiology is the study of how the human body functions. Sports physiology is derived from

exercise physiology. It applies the concept of exercise physiology to training the athlete and enhancing

the athlete's sports performance.

3. How much blood is found in a normal human being?

Ans. The body of an adult contains about 5 to 7 L of blood which weighs 1/3rd of the total body

weight. what is the systolic pressure exert by the blood The pressure exerted by the blood on the walls

of the blood vessels is called blood pressure'. It has two limits, i. e. The upper limit called systolic

pressure and the lower limit called the diastolic pressure. Systolic pressure is recorded when the blood is

ejected into the arteries during ventricular contraction.

4. State the amount of blood pumped in one ventricle beat.

Ans. The amount of blood pumped into the aorta with every heart beat is known as the stroke

volume. In an untrained male, it is 70 mL /beat to 90 mL /beat.

5. Explain the effects of ageing on day , lean body weight and BMR.

Ans. With ageing, there us increase in accumulated fat and has ability to release stored fatty acids

from adipose tissues for energy decreases. Similarly, lean body weight also decreases due to decrease in

muscle size and decline in calcium and phosphorous content of the bones. BMR or Basal Metabolic Rate

also reduces with ageing due to the decline in lean body weight.

6. Explain the effects of ageing on muscle size and strength.

Ans. As an individual gets older, there is a decline in muscle size. It is believed that this decline is

due, in part, to a reduced amount of protein as well as a decline in the number and size of muscle

fibers, which may be due to degenerative diseases generally associated with advancing age affecting

the nerve fibers. Increases in strength are related to muscle fibre hypertrophy, meaning that

strength increases parallel to increases in muscle size. As people get old and the muscle size

decreases, there is a parallel decrease in muscular strength.

7. Specify the role of physiology in exercise and sports.

Ans. Exercise physiology is the study of how exercise alters the function and structure of the body. A

sports physiologist examines the acute responses and chronic adaptations to athletic performance in a

variety of environments. While a sports physiologist can test the effect of exercises in a laboratory,

which has a controlled environment, it is not always possible to simulate sporting activity in a Lab. So

physiologists use field based testing as m such as possible. Physiology can improve an athlete's

performance by giving important objective information which can help coaches to adapt training

programmes to maximize their desired outcome. This will depend on many factors including the

environment, diet, gender, age and health.

8. Describe the role of regular exercise on ageing process,

Ans. Regular exercise keeps the human body livelier, fitter and In better condition, thus delaying

the ageing processes. As Given below :

(I) exercise reduces the loss of elasticity from the lungs and chest wall agencies increase muscle strength

and hypertrophy by increasing the cross-sectional area of the Slow Twitch Fibers (sm and Fast Twitch

Fibers (FTF). This slows down ageing · The body composition changes due to exercise by reducing the fat

content of the body, thus slowing down the ageing process. fu Exercise impel flexibility by strengthening

the musculoskeletal systems, thereby preventing the bickering of joints. This also slows the ageing

process.

9. What is the effect of exercise on the cardiovascular system

Ans. The effects of exercise on the cardiovascular system are

(i) Cardiac output is the amount of blood pumped by the heart in 1 min. This increases directly with

increasing exercise intensity.

(ìì) The heart rate increases from a resting rate of 72 beats / min to 150 beats / min or even more.

(ííi) The stroke volume, meaning the amount of blood pumped into the Aorta with every heartbeat,

increases from a resting volume of 70-90 mL to 100-120 mL per beat.

(ìv) Exercise increases the plasma volume of blood by 12 Op :, but total blood volume may reduce

slightly.

(V) Blood flow is redistributed with more blood going to the muscles, heart and skin, while blood in the

kidneys and abdomen is reduced.

(vì) Blood pressure increases due to exercise because there is more blood flowing in the blood vessels.

(vìi) Cardiac hypertrophy occurs, meaning that the heart size increases to take care of the larger

requirement of blood during exercise.

10. Describe physiological factors determining component of physical fitness.

Ans. Physiological factors determining components of physical fitness are

(ì) Muscular strength This is the maximum force or tension a muscle or a muscle group can exert against

a resistance. Physiologically the muscle will increase in strength only if it has to increase its workload

beyond what is ordinarily required of it.

(ii) Power: This is the ability of the body to release maximum muscle contraction in the shortest possible

time.

(iii) Speed: This is the rapidity with which one can repeat successive movements in the same pattern.

(iv) Muscular endurance This is the ability of a muscle or muscle group to perform repeated contractions

against a resistance load or to sustain contraction for an extended period time with less discomfort and

more rapid recovery.

(V) Agility: This is the ability of a person to change direction or body position as quickly as possible and

regain body control to proceed with another movement.

(vì) Flexibility: This is a quality of the muscles, ligaments and tendons that enables the joints of the body

to move easily through a complete range of movements.

"Most people say that as you get old, you have to give up things. I think you get old because you give up

things."Give your opinion what you think about this with the help of physiological changes due to

ageing, The saying is correct because, by giving up your usual activities, you speed up the ageing

process. In fact, the ageing process can be slowed down by continuing your usual activities, Regular

exercise keeps the human body livelier, fitter and in better condition, thus delaying the ageing processes

like Joss of elasticity from the lungs and chest wall, reduction in muscle strength and hypertrophy,

increase in the fat content of the body, reducing flexibility.

11. Recall the adaptive effects that take place in our cardiovascular system after engaging in

exercise for a longer period.

Ans. e adaptive ejects that take place in our cardiovascular system alter engaging in exercise for a

longer period are crease in heart size We cannot do the exercise on our heart directly, but when we

perform exercise regularly, our heart size increases. Exercising develops the muscles of the heart. again

Increase in heart rate Generally an adult has a heart rate of 72 beats per minute while restin8, beat

when he exercises, his heart rate increases as per the intensity and duration of the exercise. Increase in

stroke volume Stroke volume is the quantity of blood which the heart pumps out in single stroke. Due to

the heart's size increasing, the stroke volume increases. Decrease in cholesterol level Regular exercise

reduces the cholesterol level in our blood, which has a direct link with the blood pressure, increases in

number and efficiency of capillaries Regular exercise increases the number of capillaries and their

efficiency. Reduced risk of heart diseases Regular exercise gradually reduces stress related hormones

from circulating in the blood. This results in increase of blood flow in the blood vessels, which in turn,

lowers the risk of building up of plaque which affects the heart. Hence, regular exercise reduces the risk

of heart diseases,

12. A trainer can improve the respiratory system with the help of exercises. Justify this statement.

Ans. The respiration system consists of organs responsible for taking in oxygen for respiration and

releasing carbon dioxide and water vapour, which are the waste products formed during respiration.

The passages in the nose, windpipe (trachea), bronchi, lungs and air sacs are the main organs of the

respiratory system. Trainer can improve the respiratory system with the help of exercise by

(i) Increasing the lung volume and capacity Vital capacity, which is the maximal volume of air?

forcefully expired after a maximal inspiration, in a normal untrained person may be 3-4litres, but in a

trained athlete this goes up to 5-6 liters. Reducing the breathing frequency In a normal untrained

individual, the resting breathing frequency is about 12-20 breaths/min, whereas in trained athletes, it

comes down to 7-8 breaths/min.

(iii) Maximizing the minute ventilation Maximum minute ventilation in an untrained individual is about

100 limit, whereas in trained athletes it increases to more than 150-160 limit. Increasing the tidal

volume In an untrained individual, tidal volume is about 500 mu breath.

(V) Increasing the ventilator efficiency normally, 15 L of air is required to get 1 L of oxygen but a trained

individual gets the same amount of oxygen, i. e. one liter, from less air i. e. 12 L. active for diffusion. The

size of the alveoli is also increased, which provides more space for diffusion of gases such as oxygen (02)

and carbon dioxide (C02).

CHAPTER 9: Sports and Medicine

1Mark Questions

1. Define sports medicine.

Ans. Sports medicine is a branch of healthcare. It deals with the diagnosis, treatment and prevention of

Injuries related to participation in sports and / or exercise.

Q. what are acute injuries?

Acute Injuries are the injuries that occur due to sudden trauma to the tissue. The symptoms of acute

injuries present themselves almost immediately. For example sprains, fracture etc.

Q What is/are the important objectives of sports medicine?

Ans. The three important objectives of sports medicine are

(I) scientific promotion of sports.

ii) Developing preventive healthcare.

(iii) Providing sports medical extension services,

4. What do you mean by RICER?

Ans. RICER is one of the standard treatment procedures for sports injuries, It stands for Rest, lce,

Compression, Elevation and Referral.

5 Marks Questions

12. Discuss five techniques used to avoid sports injuries.

Ans. One of the important objectives of sports medicine is preventing injuries. It also prevents other

physical, mental, social and financial harm accompanying sports injuries. General techniques that can

prevent sports injuries are

(i) Warm-up and Cool-down A well structured warm-up and cool-down is necessary to increase blood

and nutrient flow and concentration. Also it helps in relaxation, improved flexibility and recovery of

muscles. Planning a Session Careful planning of training and rehabilitation sessions allows gradual

specific adaptations. It reduces the damage to the tissues as a result of training.

(ii) Using Protective Equipment The use of protective equipment like proper footwear, helmets, goggles,

gum shield, shin pads and gloves prevents many sports injuries.

(iv) Psychological training Some form of mental skills training and practice could reduce injuries by

reducing anxiety and improving concentration.

(V) Adherence to the rules \ f all performers are aware of and adhere to the rules and laws of the

particular sport, than injuries can be reduced to great extent.

14. Distinguish between natural surface and artificial surface in sports and how they impact the

performance of athletes.

Ans. There are two types of surfaces used in any indoor or outdoor games. These are natural and

artificial surfaces. Natural surfaces a Te the surfaces that are prepared through proper combination of

natural elements like soil and grass. On the other hand, artificial surfaces are more like carpets which

are made from artificial components like rubber, synthetic fiber etc.

These surfaces impact performance of athletes differently. In many contact games like football, cricket,

running and Kabaddi natural surfaces are preferred because they provide more familiarity, grip and

avoid severe injuries. On the other hand, artificial surfaces provide more opportunities for practice

because their use need not be stopped for maintenance. Also, with innovation in technology, artificial

surfaces are becoming more user friendly. Risks of injuries are reducing in artificial surfaces also

nowadays.

17. What are the causes of sports injuries?

Ans. To effectively diagnose, rehabilitate and ultimately prevent subsequent injuries, a sport therapist

(ì) Anatomical Factors: These are related to make up of the body. Leg length differences a n d cause

injuries to ankle, hip and back.

(ii) Age related causes As the body ages, it changes. It is less able to produce force, recovers slower and

soft tissues lose the ability to stretch. Therefore it is more prone to injury.

(iii) Training related cause’s Excessive repetitive loading of the tissues is needed for successive

adaptation. However without suitable recovery, tissues never have the chance to adapt and can fail.

( iv) Equipment selection factors These are related to the suitability of equipment. An instance is

incorrect footwear, which will not protect the foot and ankle adequately. It also will not distribute forces

effectively. Thus it increases the risk of injury.

(V) Impact and contact causes Impact or contact can be with objects, surfaces or other people.

These injuries are common in contact sports like football, rugby, hockey etc. Also they are common in

more dangerous sports like motor racing, boxing and skiing.

CHAPTER 10 Biomechanics in Sports

1Mark Questions

Q1. Elaborate the term Biomechanics.

Ans. Biomechanics is the science that examines the internal and external forces acting on a human

body and the effects produced by these forces.

Q2. Elucidate projectile motion.

When a body is thrown at a certain angle with a certain amount of force into the air, it travels in the air

and covers some distance following a curved path called a parabola. This is called projectile motion.

Q. Define linear motion.

Linear motion occurs when all the parts of a body move the same distance in the same direction in the

same time. The term linear refers to a straight line.

4. Give one most important mechanical difference between walking and running.

Ans. The body is totally airborne for a period of time during running, whereas at least one foot contacts

the ground for the whole cycle during walking.

5. Describe the factors affecting the trajectory of a projectile.

Ans. Factors affecting projectile trajectory are

(ì) Propelling Force The propelling force produces certain effects depending upon its point and direction

of application. If the application is directly through the projectile's centre of gravity, only linear motion

results from the force. As the projecting force is moved further from the centre of gravity, rotator

motion of the object increases at the expense of linear motion. If the force is below the object's centre

of gravity, backspin is results. Forward spin results when the force is above the centre of gravity. When

the force is off centre to the left, clockwise spin results and when it is off centre to right, counter

clockwise spin occurs. Force of Gravity As soon as contact is broken with a projected object, the force of

gravity begins to diminish the upward velocity of the object. Finally, gravity overcomes the effects of the

upward component of the projectile's motion and the object begins to descend. The factors that

determine how soon gravity will cause the object to descend are -

(a) Weight (mass) of the object

(b) amount of force driving it upward

(C) the effect of air resistance on the object.

(iii) Effect of Air Resistance As the speed of an object increases, air resistance has a greater

retarding effect. The more surface area an object presents in the direction of movement, the

greater will be the effect of air resistance.

6. Mechanically analyze an athlete walking on the road.

Ans. Walking can be studied in two phases, called as stance phase and swing phase. It proceeds as

given below-

(ì) Heel Strike This stage starts the stance phase. It begins when the heel first touches the ground and

continues until the complete foot is on the ground.

Early Flat Foot It starts from the moment when the complete foot is on the ground. It occurs when the

body's centre of gravity passes over the top of the toe. The main purpose is to the foot to act as a shock

absorber,

(iii) Late Flat Foot This stage starts when the body's Centre of Gravity passes in front of the neutral

position. This stage lasts till when the heel lifts of f the ground.

(iv) Heel Rise: This stage starts when the heel begins to leave the ground. In this stage, the ground forces

that go through the foot are very significant.

(v) Toe Off This stage begins when the toes leave the ground completely. This stage continues until the

beginning of the swing phase.

(vi) Swing Phase: This stage starts when one foot is on the ground and the other one in the air. This

is shorter than tine stance phase.

6. Elucidate the types of friction.

Ans. The force acting along two surfaces in contact which oppose\ the motion of one body over the

other is called the force of friction. It is very important in sports. That · lagged the area of contact

between the surfaces, the greater is the force of friction. When both the surfaces are smooth, the force

of friction reduces to almost zero.

Three types of friction are

(i) Static Friction The opposing force that comes into plc when one body tends to

move over the another surface but the actual motion has not yet red

(ii) Limiting Friction Limiting friction is the maximum of thing force that comes into play when one body

is just on the verge of moving over the surface of another body.

iii) Kinetic Friction Kinetic friction is the opposing force at comes into play when one body is actually

moving over the surface of another body.

Q8. Discuss the mechanical analysis of Punning.

Ans. Running is an important skill in almost every sports event. The mechanics of running are similar in

several respects to those of walking. The most notable factors differentiating a run from a walk is the

period of double support, which is not present in running.

Running has the following phases

(ì) Swing Phase The swing phase begins with the toe off the ground and ends with the foot landing. Since

the body moves faster in running, the leg should move forward with more speed. It is flexed

considerably more as compared to walking. The leg's weight is brought closer to the hip, since the lever

is shortened by flexion of the knee, reducing the moment of inertia and increasing the angular velocity.

Support Phase The foot strikes the ground under the knee and under the centre of gravity. The leg

strikes the ground with the bail of the foot. During the propulsive action, the vertical components

should be kept as small as possible, being just enough to counteract gravity's downward pull so that a

great proportion of the force can be used effectively in driving the body forward, rather than be wasted

in producing a bouncing run. Arms swing must be co-ordinated with the legs to keep the balance of the

rotatory effect of the Leg 'swing on the trunk. Since the legs are moving faster, the arms must move

faster.

CHAPTER 11: Psychology Sports

1Mark Questions

1. What is anxiety?

Ans. Anxiety is a disturbed state of the body or an unrealistic and unpleasant state of body and

mind. It is accompanied by nervousness, restlessness, increased heart rate, sweating, drying of

the mouth, and apprehension of danger, fear and rapid shallow breathing.

2. What is ethics in sports?

Ans. Ethics is a branch or Su discipline of philosophy called axiology, the study of values. Ethics in

sports means to have an ideal conduct and knowledge of good and evil and what should be

done and not to be done by a person.

Ethical behavior in sports includes

(ì) sportsmanship

ii) good character

(iii) fair play

(iv) cooperative and self-disciplined behavior

3. What is sports psychology?

Or

Define sports psychology.

Ans. Sports psychology is the branch of applied psychology which deals with sports performance and the

behavior of a player during training/competitions.

4. What is Motivation?

Ans. Motivation means to be inspired to do something. It is a kind of inner force which energizes a

person to make constant effort.

5. What are the types of motivation?

Ans. (ì) Internal or natural (intrinsic) motivation

External or artificial (extrinsic) motivation

Define anxiety in one sentence.

Ans. Anxiety is a chronic fear that limits our ability to carry out normal functions.

Q. What are intrinsic motivations?

Ans. This motivation is within an individual and guides him to perform better. It is based upon needs,

interest, nature, emotions, social needs etc.

8. What are the causes and symptoms of anxiety in sports?

Ans. Causes

(ì) Genetics

Brain chemistry

(iii) Environmental factors

(iv) Stress

Symptoms

(ì) Feeling restlessness

ii) Muscular tension

iii) Nervousness

(iv) Headache

(v) Increased BP

(vi) Confusion

12. Explain goal setting as a technique of motivation in brief.

Ans. Goal setting technique is one of the most important techniques of motivation. If you do not set a

goal, you cannot achieve an apex position in life. A person should set goals according to one’s

capabilities on a regular basis. Coaches should not be too rigid while setting goals for a sportsperson.

There should be some flexibility in their approach,

13. Explain two techniques of motivation.

Ans. Two techniques of motivation are

(ì) Gc-al Setting Sportsmen should be encouraged to set few ambitious but achievable tong : term as

well as medium-term goals. e. g. If a person wants to get a good position or a medal in Olympic Games,

he should also set the goals for getting a position in Asian or National Games.

Q.14 Elaborate Arrangement of Competition Sportspersons perform better in competitions if there are

elaborate arrangements of competition. However, an inexperienced sportsperson may not be able to

put up a good show.

Q15. What is the importance of sports psychology?

Ans: The importance of sports psychology can be understood from the following points

(ì) It analyses the behaviour of sportsmen.

(ii) It identifies talent fo. r specific sports.

iii) It creates a better learning situation.

(iv) It stabilizes the performance of a sportsperson for a longer period.

v) It is important from the research point of view.

(vi) It encourages the players to perform better,

15. Explain any three techniques of motivation for higher achievement in sports,

Ans: Techniques of motivation our higher achievement in sports are

(ì) Healthy Sports Environment A healthy sports environment plays a vital role in motivating the

sportsperson. Healthy sport environment consists of proper humidity and temperature, smooth and

clean sports fields, good quality of sports equipment and other facilities. Positive Attitude For proper

motivation, the coaches should try to encourage positive attitude among sportspersons. Players must

think positively.

(ìì) Cash Prizes, Certificates and Trophies These are good incentives to sportspersons. Governments

offer cash prizes to sportspersons who win.

16. What is the role of anxiety in sports

Ans. Anxiety plays an important role in sports, It is an essential ingredient of any competitive situation,

Anxiety levels differ from athlete to athlete and from situation to situation. Athletes learn how to

cope with stressful and competitive situations and manage anxiety with or assistance from a coach,

otherwise they would not be able to give outstanding performances.

17. How can you manage anxiety in sports

Ans. Anxiety can be managed by

(j) Keeping cool

ii) Yogic meditation

iii) Biofeedback

(iv) Following a behavior modification strategy

(V) Progressive relaxation breathing technique

(vì) Somatic adjustment (control of cognitive processes)

(víì) Guidance from a technically trained sports psychologist

Q. What are general sports ethics?

Sports ethics means the code of conduct of players, coaches, : supervisors and administrators of various

organizations. Ethics such as honesty, fair play, obedience of rules, discipline and many moral behaviors

are developed through participation.

Some common ethics related to sports are

E) Winning and losing gracefully.

Getting recognition, name and fame without using unfair means.

(iii) Loyalty towards his/her team, game, institution or country.

Q. What principles should be forward for goal setting?

Principles to be followed for goal setting are

(í) Make goals specific, measurable, and observable.

ii) Clearly identify time constraints.

iii) Use moderately difficult goals; they are superior to either easy or very difficult goals.

(iv) Write goals down and regularly monitor progress.

v) Use a mix of process, performance, and outcome goals.

vi) Use short range goals to achieve long range goals.

(vii) Set team as well as individual performance goals.

(viii) Set practice as well as competition goals,

(ix) Make sure goals are internalized by the athlete.

(x) Consider personality and individual differences in goal setting.

21. Define sports psychology and elucidate its importance in the field of sports.

Ans. Sports psychology is the branch of applied psychology which deals with sports performance and the

Behavior of a player during training or competitions.

Importance of Sports psychology is due to

(i) Learning of Motor Skills Sports psychology plays a major role in the learning of motor skills. Motor

skills learning depends on the individual's level of readiness.

Analyzing the Behavior of Sportsmen Performance of a player depends upon the behaviors

which are influenced by various factors such as sex differences, family conditions, personal

background, heredity, growth, physical and mental maturity levels etc.

(iii) Identifying Talent for Specific Sports Every sports has specific psychological demands. e. g boxing

requires more aggressiveness, whereas archery and shooting require more concentration.

(iv) Stabilizing the Performance for Longer Period It helps in stabilizing the performance of a player for

a longer period. Then the performance of the player largely depends upon his psychological make

up and anxiety level.

(V) Important from Research Point of View Sports psychologists works in very close proximity to

coaches to uplift the performance of players. Research findings help in promotion of sports and

games.

(vi) Encouraging the Players to Make a Comeback in Professional Sports Sports psychology

encourages the players, who, due to injury or some accident, are forced to take a long break from

their professional career, to return to their sport.

Q 22. What is motivation? Explain different types of motivation.

Ans. Motivation means to be inspired to do something. It is a kind of inner force which energizes a man

to make constant efforts.

According to Crook and Stein, "Motivation is any condition that might energies and direct our

action.

Types of Motivation

There are two types of motivation

Intrinsic Motivation This motivation is within an individual and guides him/her to perform better. It

is based upon needs, interest, nature, emotions, social need etc. It also depends upon knowledge of

result, personal factor, competition zeal etc. He/she participates in sports for his/her own sake.

(ii) Extrinsic Motivation This motivation depends upon environmental factors. It has a great impact on

an individual's performance. It is of various types like rewards, punishment, active participation, test

evaluation, teaching methods, equipment and surroundings etc.

CHAPTER 12 Training in Sports

1Mark Questions

1. What are pace races?

Ans.Pace races are an effective training method for improving speed endurance. A pace race generally

means running race of 800 metres or more at a uniform speed, with another athlete running 10-15

metres ahead of the other athletes who sets the pace of running. This uniform speed running is

repeated at intervals fixed according to the standard of the athlete.

2. Define cardiovascular endurance,

It is the ability of the heart, lungs and blood vessels to supply a sufficient amount of oxygen and

nutrients to the cells to meet demands of activities for prolonged performance or large muscle dynamic

exercises at moderate to high levels of intensity.

3. What is the interval training method?

Interval training method is called terrace training. It is a training of the heart through endurance training

and based upon the effort and recovery principle.

4. What is sports training?

Sports training is a specialized process of all round physical conditioning aimed at the preparation of

sportspersons for improving performance in games and sports.

5. What is speed?

Speed is the ability of an individual to perform a movement of the same pattern at faster rate.

6. What is flexibility?

Flexibility is the range of movement of joints. Flexibility can be defined as the ability to execute

movement with greater amplitude or range.

7. Write any two dentitions of sports training.

Ans. According to Mathew, "Sports training is the basic form of preparation of a sportsman.

According to Martin, 'It is a planned and controlled process to achieve goals in which the changes of

motor performance and behavior are made through measures of content , methods and organization.

8. List any four training methods.

Ans. Some useful training methods are (any four)

(I) Circuit training

(II) Interval training

(III) Continuous training

(IV) Fartlek training

(v) Weight training

9. What are the methods for developing flexibility?

Ans. Methods for developing flexibility are

(j) Ballistic method

(ii) Static stretching method

(iii) Dynamic stretching method

(iv) Proprioceptive neuron muscular facilitation technique

10. Suggest different ways to improve reaction ability of a player.

Ans. Improved reaction ability is a performance prerequisite to do motor actions under given conditions

in minimum time. There are two methods for improving this. They are

(i) Acceleration Runs: They test the ability to achieve high speed of locomotion from a stationary

position or from a slow moving position. Acceleration ability is improved indirectly by improving on

explosive strength, technique and movement frequency.

ii) Short Sprints For direct improvement of acceleration, short sprints of 25 to 80 m are the best means.

The maximum speed achieved by a sprinter from a stationary start is for about 6 sec. various researches

have shown that during a sprint run the speed also increases with time.

At the end of 1st sec the approximate speed is 55Tb of maximum.

At the end of 3rd sec the approximate speed is 91 To of maximum.

At the end of 5th sec. the, approximate speed is 99Y'0 of maximum.

15. Briefly explain the advantages of fartlek training.

Ans. Advantages of fartlek training are

i) It is good for increasing strength and cardio respiratory endurance.

ii) Several athletics can take part in the training programme at a time.

(iii) It does not require any equipment and can be organized easily.

(iv) This training method is not rigid ; it is flexible in nature.

(v) It improves the efficiency of the heart and lungs.

(vi) It provides experience of nature.

9. Elucidate any two principles of sports training.

Ans. Two principles of sports training are

i) Principle of Progression: The principle of progression also makes us realise the nod for

proper rest and recovery. The overload should not be increased too rapidly. If the overload is

increased too rapidly, it may result in injury or muscle damage.

ii) Principle of Specificity: Principle of specificity states that exercising a certain part or component of

the body primarily develops that part. It means that to become better at a particular exercise or skill,

you must perform that exercise or skill.

10. Discuss two types of flexibility.

Ans. Two Types of flexibilities are

Active Flexibility : It is the ability to do movement for a longer distance without external help e. g.

Exercise without partner. Ability to do movement for a greater distance with external help.

(ii) Passive Flexibility exercise with the help of a partner. It is always more than active flexibility.

11. What are various factors of speed?

Or

Explain the types of speed,

Ans. The various factors of speed are

(ì) Reaction Time: Time taken to respond to a given stimulus, e. g. start in races.

ii) Acceleration Ability: Ability of the body to achieve maximum possible speed in minimum possible time

e. g. 50 m run, 60 m run, 80 m run etc.

(iii) Speed of Movement Time: taken by a muscle or group of muscles to complete a movement

e. g. 100 m race from start to finish.

iv) Locomotors Ability: Ability of the body to maintain maximum speed for maximum duration e. g.

maintenance phase in 100 m race.

(V) Speed Endurance Ability of the body to perform any movement speedily under the condition

of fatigue e. g. pace races.

12. Explain the concept of fartlek training.

Ans. Fartlek is a Swedish term which means speed play. In such type of training, an athlete can adopt

any pace as per his wish and ability to complete a specific distance. The main aspect of this training is

that he has to cover the distance in fixed time. He can also change his speed or pace according to the

various geographical surroundings like hills, rivers, forests, muddy roads and grassy grounds etc. During

fartlek training, the rate of heartbeat should range between 140-180 beats/min. It improves the

efficiency of the lungs and heart for an activity for duration of not less than 15 min.

13. How would you train for developing speed?

Or

Explain the various methods of speed development.

Ans. Speed is the ability of moving a body part or the whole body with the greatest possible speed or

velocity. To develop speed, we can use-the following methods

(i) Acceleration runs (sprints)

ii) Pace races (speed endurance)

For developing speed in sprinting and running over distances of 800 m or more

(ì) An athlete should commence his training with around 75% of his maximum speed.

(ii) He should move gradually towards 100°6 of his maximum speed.

(iii) The total number of runs per unit (in one day) should be between 6 and 12, depending upon the

capacity of the athlete.

(iv) Acceleration runs should be started after proper warming up.

(v) Training at maximum speed in early morning should be avoided.

(vi) In case of pain or cramp in muscles, training should be discontinued.

Q14. Explain the term warming up'. What are its advantages?

Ans. Warming up is a process in which muscles are warmed up by running, jogging and performing some

freehand exercises prior to training or competition. A warming up session is divided into two parts

(i) General warming up

(ii) Specific warming up

Warming up should not be less than 15 min and not more than 40 min.

Advantages

(i) It raises the body temperature.

(ii) It creates tension in the muscles and makes the joints comparatively active.

(iii) It improves metabolic reaction.

(ìv) It reduces the chances of muscular injuries.

14. What is strength? Discuss any two types of exercises used for strength development.

Ans. Stren8th It is the ability of muscles to overcome resistance, It is the ability of an individual to work

against resistance. e. g. various throws and jump events, swimming etc.

Types of exercises for strength development are

(ì) lsometric Exercises or Static Contraction: The literal meaning of the word isometric is constant length.

i. e. Iso means constant and metric means length.

In this contraction, muscles work against a resistance but there is no change in the length of, muscle. No

external movement is visible to a third person, e. g. Ieg press, pushing a wall, squat

position, holding leg at 45°

lso Kinetic Exercises The literal meaning of the term isokinetic is constant speed, i. e, iso means constant

and kinetic means motion, is defined as maximal contraction with constant speed over the full range of

movement, e : g. cycling, arm stroke in butterfly style swimming etc,

15. Draw ten stations circuit training programme for improving the jumping ability of a Player.

S. Circuit training is a very popular and effective method of training for the improvement of physical

fitness components. In circuit training, several exercises are done one after the other. Completion of

one set of each exercise in rotation is called one round. There are normally. Three or more rounds in

circuit training which consists of 7-12 exercises generally. The exercises in a circuit are arranged in such

a manner that different muscle groups are exercised in rotation. A specific circuit, however,-can consist

of several exercises involving the same middle groups. An example of circuit training is given below.

16. Define the term strength. Draw 8 stations circuit training program : ie for upper body strength.

Ans. Strength It is the ability to resist stress. It is the ability of the muscles to overcome resistance,

Strength of the body can be measured in pounds or dynes.

8 Stations Circuit Training Programme

Q17. Define strength. Explain the details of strength training methods with the advantages and

disadvantages of each.

Ans: Strength is the ability of our muscles to overcome resistance. We use the following methods of

strength development

(i) lsometric Exercises They are those exercises in which the length of the muscles remain the

same during workout. No external movement is visible to a third person. During an

isometric contraction, the muscle develops tension but does not change its length. Ïn

isometric exercises, special instruments may be used, e. g. power rack.

Advantages

(a) They can be performed anywhere.

(b) In these exercises, less time is required.

1 (Rowing)

2 ( Chin-ups)

3 (Sit-ups)

4 (Rope Climbing)

5 Stretching with medicine ball)

6( Bench Press)

7( Dummbells)

8( Curling)

(c) In these exercises, less equipment is required.

(d) They develop a high level of static and maximum strength.

Disadvantage

It raises the blood pressure, and therefore it is not recommended for heart patients.

ii) Isotonic Exercise: These exercises in which movements are clearly visible in the concerned body part.

Length of the muscles changes and work done is clearly visible. These exercises help muscles to also

improve their flexibility along with developing strength in them. Isotonic contractions are of two types

(a) Concentric b) Eccentric

Advantages

They develop dynamic strength.

They contribute to hypertrophy of muscles.

Disadvantages

(a) In these exercises, there are chances of strain and stress injuries.

(b) In these exercises, usually some equipment is required.

(iii) lsokinetic Exercises: In these exercises, there is movement along with continuous tension in both

flexor and extensor muscles. Here, both the flexor and extensor muscles develop tension along with full

range of movement (may be upward or downward) simultaneously. These require special equipment, e.

g. cycling upward, swimming, weight training machines etc.

Advantages

(a) They develop a high level of dynamic as well as explosive strength.

These are effective for almost every game.

Disadvantages

(a) They require special types of equipment.

They must be performed under observation of a coach.

17. Define flexibility and explain the methods of flexibility development

Ans. Flexibility is the range of movement. It is the ability of joints to move in the maximum range.

Types of Flexibility

(ì) Active Flexibility It is performed without external help or self-movement of a part to the maximum

range. Passive Flexibility It is the ability of joints to move in their maximum range with external help.

Developing Methods of Flexibility

(i) Ballistic Method In ballistic method, the movement is performed with a swing in a rhythmic way.

Static Stretching Method In this method, the joint is stretched and held for 10 to 30 sec.

(ii) Dynamic Stretching Method this method, activities are performed with a motion or movement in a

full range.

(iv) Post lsometric Stretch or PNF Technique This method is based on the principle of proprioceptive

neuromuscular facilitation. PNF is a more advanced technique that involves both stretching (static +

dynamic) techniques and contraction of the muscle groups being targeted. For gaining flexibility in the

shortest possible time, PNF technique is the most appropriate method for developing flexibility.