SHORT ANSWERS (MODULE 1)

Physical Education

is an Integral part of the education process. The aim is the - development of

physically, mentally, emotionally and socially fit. Physical education is an
essential part of total education process. ... Physical education puts its great
contribution in developing these qualities in an individual

Endurance

Ability to do the activity / exercise for a longer duration under the condition of
fatigue

Flexibility

Range of motion at the joint is flexibility

Agility

is our body's ability to change direction, and change the positioning of our body
while our body is actively in motion.

Coordination

is the ability to select the right muscle at the right time with proper intensity to
achieve proper action. Eg:- gymnastics

Speed

ability to move all or part of the body as quickly as possible. Examples: Speed is
important in sprinting, speed skating, sprint cycling

Power

It is the ability to exert maximum muscular contraction instantly or immediately in an

explosive manner eg:- long jump take off,

Balance

ability to move all or part of the body as quickly as possible. Examples: Speed is
important in sprinting, speed skating, sprint cycling

Muscular strength

It is the ability to extend at which muscle can exert force by contracting against
resistance
Cardiovascular endurance

It is the ability of a heart to deliver or supply a pure blood to all the working group of
muscle (all sectors of body/all extremities)

Muscular Endurance

It is the ability of the muscle to perform a maximum contract of the muscle to

generates the highest energy or a force continuously in an explosive manner

Body Composition

body composition is used to describe the percentages of fat, bone, water and muscle
in human bodies. Because muscular tissue takes up less space in the body than fat
tissue, body composition, as well as weight, determines leanness.

Health Related Physical fitness

cardiovascular endurance, muscular strength, muscular endurance, flexibility, and

body composition.

Activities to improve fitness in this area include running, swimming and aerobic
dance.

Skill Related Physical fitness

Improvements in athletic performance come from skill-related fitness training: speed,

agility, balance, power, coordination, and reaction time.

Aerobic and Anaerobic activity

Aerobic means 'with air' and refers to the body producing energy with the use of
oxygen. This typically involves any exercise that lasts longer than two minutes in
duration. Continuous 'steady state' exercise is performed
aerobically. Anaerobic means 'without air' and refers to the body producing energy
without oxygen
 MODULE 2

Health

Health is a state of complete physical, mental and social well-being and not merely
the absence of disease or infirmity.

Hypokinetic diseases

hypokinetic diseases, which are the diseases associated with disuse and physical
inactivity (i.e., hypo = less, kinetic = movement).

Diseases Produced by Lack of Exercise

including coronary heart disease, diabetes, obesity, and lower back pain,
osteoporosis

Obesity

is a complex disease involving an excessive amount of body fat. Percentage of fat

increasing in the body is obesity

Coronary artery disease

Coronary artery disease develops when the major blood vessels that supply
your heart become damaged or diseased.

The coronary arteries supply blood, oxygen and nutrients to your heart

Osteoporosis

Osteoporosis causes bones to become weak and brittle — so brittle that a fall or
even mild stresses such as bending over or coughing can cause a fracture.

Heart rate

Number of ventricular contraction in a minute is called HR. HR=pulse rate.

Stroke Volume

Amount of blood ejected in a beat due to the contraction of heart muscle is called
stroke volume

Cardiac output

The amount of blood the heart pumps through the circulatory system in a minute.
Lung Capacity

Lung capacity or total lung capacity (TLC) is the volume of air in the lungs upon the
maximum effort of inspiration.

Vital Capacity

greatest volume of air that can be expelled from the lungs after taking the deepest
possible breath.

Tidal Volume

is the lung volume representing the normal volume of air displaced between normal
inhalation and exhalation when extra effort is not applied

Residual volume

Residual volume (RV) is the volume of air remaining in the lungs after maximum
forceful expiration. In other words, it is the volume of air that cannot be expelled

Appendicular and Axial skeleton

The appendicular skeleton includes arms, shoulder and pelvic girdles and legs.
The axial skeleton includes skull, spine, vertebral column, and thoracic cage.

Basic shape of bone

Long bone, short bone, flat bone and irregular bone

Vertebral Column

The vertebral column, also known as the backbone or spine, is part of the axial
skeleton. The vertebral column, also known as the spinal column, is the central axis of
the skeleton in all vertebrates. The vertebral column provides attachments to
muscles, supports the trunk, protects the spinal cord and nerve roots

Different region of Vertebral column

The vertebrae are numbered and divided into regions:

cervical, thoracic, lumbar, sacrum, and coccyx. Only the top 24 bones are moveable;
the vertebrae of the sacrum and coccyx are fused

Blood vessels

A tube through which the blood circulates in the body. Blood vessels include a
network of arteries, arterioles, capillaries, venules, and veins.
Pulmonary Veins and Pulmonary artery

All arteries carry pure blood except Pulmonary artery (carry impure blood to the
lungs)

All vein carry impure blood except Pulmonary Vein (carry pure blood from lungs to
left atria)

Human body

Largest bone in human body – femur

Shortest bone – stapes

Longest muscle - the Sartorius

Biggest muscle – gluteus

Largest gland – liver

Largest organ – skin

largest artery – aorta

Largest veins - superior vena cava and inferior vena cava

Number of ribs – 24 (12 pair)

Number of Vertebrae - 7 cervical, 12 thoracic, 5 lumbar, 5 sacral (fused to one) and 4

coccyx (fused to one) vertebrae.

Nutrition

Nutrition is the science that interprets the nutrients and other substances in food in
relation to maintenance, growth, reproduction, health and disease of an organism

Balanced diet

A diet consisting of the adequate amounts of all the necessary nutrients

(Carbohydrates, Protein, fat, vitamin, minerals and water) recommended for a healthy
growth and for efficient daily activities and functions. A balanced diet contains the
proper quantities and proportions of the needed nutrients to maintain good health.

Malnutrition

Malnutrition refers to deficiencies, excesses or imbalances in a person's intake of

energy and/or nutrients.
BMR (Basal Metabolic Rate)

Basal metabolic rate is the number of calories your body needs to accomplish its
most basic (basal) life-sustaining functions. BMR of about 1,600 to 1,800 kCals a day

BMI (Body Mass Index)

Body mass index (BMI) is a measure of body fat based on height and weight that
applies to adult men and women. Enter your weight and height using standard

BMI = Weight / Height m2

Calorie
A calorie is a unit of measurement. A calorie is a unit of energy. When you hear
something contains 100 calories, it's a way of describing how much energy your
body could get from eating or drinking it.

Caloric Value

Carbohydrate has 4 calories per gram

Fat has 9 calories per gram.

Protein also has 4 calories per gram

Macro Micro nutrients

Macronutrients are the nutrients we need in larger quantities that provide us with
energy: in other words, fat, protein and carbohydrate. Micronutrients are mostly
vitamins and minerals, and are equally important but consumed in very small
amounts.

Vitamins

Vitamins are classified as either fat soluble (vitamins A, D, E and K) or water

soluble (vitamins B and C).

Vitamin A - Protects Your Eyes From Night Blindness and Age-Related Decline

Vitamin K - important for blood clotting

Vitamin D - Vitamin D helps regulate the amount of calcium and phosphate in the
body. These nutrients are needed to keep bones, teeth and muscles health

Vitamin D from sunlight exposure

Dietary guidelines

Energy rich foods - Carbohydrates and fat

Body Building food – Proteins

Protective foods – Vitamins and Minerals

Foods are conventionally grouped as:

1. Cereals (rice, wheat), millets (ragi) and pulses

2. Vegetables and fruits
3. Milk and milk products, egg, meat and fish
4. Oils & fats and nuts & oilseeds

Carbohydrates make up 65 percent of your total daily calories. So, if you get
2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates.
That translates to between 225 and 325 grams of carbohydrates a day.

Protein per kg (0.8 grams per kg) of body weight. This amounts to: 56 grams per day
for the average sedentary man.

Fat in adults is 20% to 35% of total calories from fat. That is about 44 grams to
77 grams of fat per day if you eat 2,000 calories a day.