Chapter – I

Changing trends and career in physical education

Meaning of physical Education:

Physical Education is a part of total Education process and it is made up of two

words: physical and Education. The literal meaning of ‘physical’ is ‘body’ which is directly relates to
physique, health, strength, endurance, speed, agility, flexibility and physical performance on the
sports ground.

The meaning of ‘Education’ refers to continuous process of learning and development that
occurs throughout one’s life span.

Thus physical Education means learning through movements for the all round development of
personality.

Definitions of physical education:

1. According to DELBUT OBERTEUFFER:

“Physical Education is the sum of those experiences which come to an individual through
movements.”

2. According to J.B.NASH:
“Physical Education is that field of Education which deals with big muscle activities and
their related responses.”

3. According to J.F.WILLIAMS:
“Physical Education is the sum of man’s physical activities selected as to kind and conducted
as to outcomes.”

4. According to AAHPER:
“Physical Education is the way of Education through physical activities which are selected
and carried on with regard to values in human growth, development and behavior.”

From these definitions it can be concluded that:

• Physical Education is an integral part of Education.

• It deals with movement activities.
• It develops physical, mental, social and moral qualities of an individual.

Aim of physical Education.

The main aim of physical Education is allowed development of the personality of the child which
directly corresponds (similar to) with the aim of Education.
 All round development of personality includes:

PHYSICAL

DEVELOPMENT
MENTAL

DEVELOPMENT NEURO- MUSCULAR

COORDINATION

PHYSICAL

EDUCATION

SOCIAL

DEVELOPMENT
DEVELOPMENT OF
HEALTH
EMOTIONAL
DEVELOPMENT

These aspects of physical Education make an individual a good citizen who is able to make
contribution in the progress of the nation in one’s own way.

OBJECTIVE OF PHYSICAL EDUCATION

An objective contributes or helps in achieving the aim of physical Education. As a matter of fact
objectives are considered steps towards the attainment of aim.

Following are some of the objectives of physical Education:

1. PHYSICAL DEVELOPMENT:
a) It is the development of organic systems, such as circulatory system, respiratory system,
nervous system, muscular system and digestive system.
b) These systems are developed in size, shape efficiency etc
2. MENTAL DEVELOPMENT:
a) The various physical activities of physical education programs need alterness of mind,
deep concentration and calculated movements.
b) Through participation in various activities, an individual learns to draw certain
conclusions. He is able to understand the new situations which are faced in the games.
 c) Improves the ability to control stress and strain.
3. SOCIAL DEVELOPMENT:
a) The objective is related to the development of social traits, which are essential for better
adjustment in life. Through physical activities the players who belong to different places
come closer to one another.
b) They adjust themselves according to situations.
c) Improves to work in group and society.
4. NEURO-MUSCULAR COORDINATION:
a) The activities of physical education provide ample opportunities for the better neuro-
muscular coordination.
b) Good neuro-muscular coordination helps to keep of fatigue during vigorous activities. In
doing physical activities our reaction time becomes less.
5. EMOTIONAL DEVELOPMENT:
a) Helps in making a person more stable emotionally.
b) Every individual have different types of emotions. If an individual does not have
appropriate control over these emotions, he becomes abnormal and uncontrollable.
c) The program of physical education develops these emotions and also teaches to have
proper control over our emotions
6. Development of health:
a) This develops health related habits through health education. This also provides
education about the prevention of communicable diseases.
b) The programmes of physical education in modern age reduce the anxiety, stress and
tension up to a large extent.

Development of physical education- post independence

After independence, attention was paid towards physical education and various steps were taken
into consideration for enhancing the physical education. They are:

Central advisory board of physical education and recreatrion

• In this board, 10 members were nominated and under the chairmanship of Dr. Tarachand, the
first meeting of the board was organized on 19th March 1950.

Aims of the board

Objectives of the board

Contribution of the board

All India council of sports

• In order to enhance the standard of games and sports and to run them efficiently in an
organized way Maulana Abdul Kalam Azad.
• All india council of sports was constituted in 1954 and admiral general (Retd.) K.M.Kriappa
was appointed as the first chairman of this council

Aims and function of All India council of sports

Achievements of All India council of sports
Netaji Subhash National Institute of Sports
• Government of India established Netaji Subhash National Institute of Sports in march 1961.
Dr A.L. Shree Maali inaugurated this sports institute on May 7, 1961 at Patiala. One year
diploma was started for various games.
Aims of national institute of sports

Sports authority of india

• Sports authority of india was established in 1984. Govt of india established SAI for
promotion of sports, exploration of sports talent in young age, and nutrition, organizing
sports competition, providing facilities, utilizing stadiums and for maintaining them in
appropriate conditions.

Schemes of sports authority of india

• Exploration of sports talent and nutrition
• To provide sports scholar ships
• Organization of national sports talent competition
• National physical health scheme
• Progress of indigenous games and martial arts

Career options in physical education

NAME OF ELIGIBITY FOR DURATION OF
NAME OF INSTITUTE STATE
COURSE ADMISSION COURSE
Master’s
Guru nanak dev
degree in Punjab B.P.Ed. 1 year
university, amritsar
physical ed.

Punjab university, B.P.Ed./ Graduate

M.P.Ed. Punjab 2 years
patiala in arts /phy.Ed.

SAI netaji national

Diploma in
institute of sports , Punjab Graduation 2 years
coaching
moti bagh , patiala
Masters
Diploma in
degree in --DO-- Punjab 2 years
coaching
sports
 Govt. college oh phy.
M.P.Ed. Punjab Graduation 2 years
Education , patiala

Sai laxmi bai national

Madhya
B.P.Ed. college of phy. 10+2 3 years
pradesh
Education, gwalior
Madhya
Ph.D. --DO-- --Do-- 1 year
pradesh

Various physical education courses available in India

S.NO DEGREE COURSE
1 Bachelor’s Degree 1. B.A (Phy.Edu)
2. B.A (Yoga)
3. B.P.Ed
4. B.Sc (Phy. Edu. & Sports
2 Diploma Courses 1. Diploma In Yoga Teacher Training
2. Diploma In Physical Education
3. Diploma In Yoga
4. Diploma in Yoga & Physical Edu.
5. Post Graduate In Adopted Phy.Edu
6. Post Graduate In Movement Edu
7. Post Graduate In Physical Science
8. Post Graduate Diploma In Yoga
9. Post Graduate Diploma In Naturopathy
3 Certificate Course 1. Certificate in Aerobics
2. Certificate course in yoga & naturopathy
3. Certificate course in naturopathy
4. Certificate in yoga science
5. Certificate in yoga
4 Master Degree 1. M.A Yoga
2. M.P.ED
3. M.A (phy. Edu.)
4. M.PHIL (Physical Education)
5. Ph.d in physical education
Soft skills required for different careers
In competitive world, to excel in your field of work, you must possesses skill that are not
only technical but those that characterize your relationship with your friends, colleagues
and business associates. These are known as soft skills and they reflect the interpersonal
abilities of an individual especially at work:
1. Communication skills: The ability to read, write and speak clearly and effectively is
the most important of all soft skills
skills- especially in job environment. Many projects,
through they have goodod ideas, fail because of poor communication or presentation.
2. Team work: Many a time we remain isolated with our work and encapsulated with
our own expertise without any human interaction. Working with a team spirit to
face challenges and reaching the comm
common on goal is called a good team work.
3. Interpersonal relations: The ability to teach and create an environment of trust,
empathy and respect is an asset to a professional. If they can work side by side with
others and provide mentoring and support, they become effective in their field.
4. Effective management skills: Professinals
fessinals are responsible for ensuring that the
work is done smoothly.
moothly. From planning and delegation to communication and
motivation- the skill set is vast. For long term success in y our own field, effect
management is very important.
5. Leadership skills: The ability to lead a team effectively is based on a number of key
skills. These skills are highly sought after in the field of physical education as they
involve dealing with people in such a way that they are motivated, enthused and
inspired.
 Chapter III
Olympic movement

Olympic movement is such a term which provides us the understanding of the

development of Olympic Games since their beginning to the present.

Ancient Olympic games (before 1890)

About the origin of Olympic Games there is no authentic information or definite fact.

1. Olympic Games were started in Olympic valley in 776 B.C.

2. According to some learned persons, the natives of Olympia adored Zeus as their God.
Hercules, the son of Zeus started the games and sports in the honour of his father.
3. According to other story, Aungeas, the king of Elis gave the responsibility to clean the
vast stables as punishment to Hercules for his misdeeds. Hercules placed a condition to
give 10th part of his animal property, if he completes the punishment and promise. The
king agreed and Hercules got succeeded. But the king did not keep his words. After that
Hercules killed the king and become the king. Hercules decided to regret for murder
and he organized Olympic Games for the first time.
4. According to some other learned persons, wrestling took place between the Gods and
Goddesses to have their rights on this earth. This wrestling took place between God
Zeus and God Koronos in which God Zeus became the winner. To celebrate the victory,
the organization of the games and sports was started.
5. Whatever the reason behind the beginning of Olympic Games was, but it is certain that
these games were organized first time in the beautiful valley named ‘Olympia’. Due to
this fact, these games were called Olympic Games.

Rules for competitions

When the Olympic Games were organized in 776 B.C. certain rules were framed for
competitions of various sports competitors of various sports competitions which were
engraved on bronze plate.
These rules are given below:
1. The competitors must be only Greek, and must be physically well.
2. Savages and punished persons were not allowed to participate in these games.
3. The competitor had to stay in Olympia for one month before the beginning of the
games. They had to take the oath that they had already taken the training for 10 months
in their state.
4. Married women were not only allowed to participate in competitions but they were
allowed to see these games also.
5. For participation in games, they had to do practice for one month.
6. Only amateur sportspersons could participate in these games and not the professionals.

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Opening ceremony of games
1. On the day of opening ceremony all the players, their brothers, fathers and trainers
used to assemble in the auditorium. Where they take an oath.
2. After that, the sacrifice of a pig used to be offered before the God named Zeus Harikos.
3. After this programme, one by one all the players used to come out of the sports arena.
Exactly at that time, the players were introduced to the spectators.
4. If one of the spectators had any objection against any player, he was not allowed to
participate in competitions, rest other participates.
5. After that the declaration was made to begin the games.
6. The increase in number of games continued and consequently the games used to be
organized for five days.
7. On the first day, only religious functions were performed.
8. The second day, for March past and introduction and after that chariot-race, horse race
and pentathlon.
9. In the morning of third day third, sacrifice of animals was performed. After that
competition of races, wrestling and boxing were held.
10. Fourth day was fixed for athletic events, wrestling and boxing.
11. On the fifth day recreational programmes were organized.

Awards
1. Less attention was paid to awards in ancient Olympic Games.
2. Only food grains and animals were given as awards.
3. After some time crown made of olive was started to be given.
4. Statues were also made of the winners.
5. Players used to participate in these games for respect and honour and not for the sake
of awards.

Modern Olympic games (after 1896)

1. The credit to start the modern Olympic Games goes to Baron Perie De Coubertin of
France.
2. It was Coubertin’s imagination to restart the ancient Olympic Games at world level. For
this purpose, he called a meeting of various countries in 1893. Some countries like
Spain, Italy, Greece, and Sweden were in favour of commencing these games, whereas
rest of the countries opposed it.
3. Again on June 16, 1894, a meeting of 13 countries was held in Paris in which 75
representatives participated.
4. It was presided over by Coubertin and it was resolved that “sports competitions should
be held every fourth year on the lines of Greek Olympic games and every nation should
be invited to participate.”

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5. Coubertin succeeded in enlisting worldwide support and the first modern Olympic
Games were held in Athens in 1896.
6. In 1896 Athens Olympic games only 9 countries participated in the first modern
Olympic games. This number increased to 122 countries.

Olympic motto
Olympic motto comprises of three Latin words:

Latin CITIUS ALTIUS FORTIUS

Words:

MEANS

Faster Higher Stronger

Olympic flag
1. Olympic flag was created in 1913 at the suggestion of to Baron Perie De Coubertin.
2. It was first solemnly inaugurated in Paris in June 1914. But it was hoisted first time in
the Olympic stadium at the Antwerp Olympic Games which were held in 1920.
3. Olympic flag is made of white silk and contains five interlocking rings/circle in five
colour representing five continents.
4. The interlocking of rings/circles symbolizes cooperation and friendship.

Olympic flame
1. The Olympic flame is a symbol of knowledge, life and happiness.
2. It also symbolizes peace.
3. This flame or torch is lighted or kindled in Olympic village of Greece and it is carried by
the runners to the place where the Olympic Games are going to be organized.
4. During this process it keeps burning.
5. At the end of closing ceremony of these games this flame is extinguished.

Olympic awards
The first, second and third position holders are awarded with gold, silver and bronze
medals and a certificate respectively. The next five position holders are also awarded with
certificate only.

Olympic oath
• During the opening of Olympic Games oath taking ceremony is held by the athletes.
• A representative of the host country comes forward holding the flag.

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• The flag bearers of the competing nations also take up their positions to take the oath
• “We swear that we will take part in the Olympic games in loyal competition, respecting
the regulations which governs them and desirous of participating in them in the true
spirit of sportsmanship for the honour of our country and for the glory of sports.”

Rules for competitors

1. Any male and female can participate in Olympic Games.
2. These sportspersons are sent by their national Olympic committee
3. No sportsperson can participate in these games without the approval as well as
recommendation of national Olympic committee, but professional sportspersons can
participate in some games.

Opening ceremony of Olympic Games

1. First of all, Olympic torch or flame is burnt through sunrays in Olympic village (Greece)
and it is brought to that city where the Olympic Games are going to be held.
2. Then all the sportspersons take part in March past and they take oath.
3. After that recreational and cultural programmes are organized.
4. Olympic flag is hoisted and Olympic flame of the stadium is kindled by the torch.
5. At the end president or prime minister declares the games open in the stadium.

Closing ceremony of Olympic Games

1. Sportspersons from all the countries are assembled in the stadium for closing
ceremony.
2. President of the Olympic committee declares the games closed.
3. After that flag is lowered and it is given to the mayor of city.
4. Various cultural programmes are organized.
5. The Olympic flame is extinguished.
6. At last the games come to an end with the Olympic song.

Olympic ideals and objectives

Olympic Games are remembered for the Bishop Pennsylvania’s famous sermon
“The important thing in Olympic is not to win, but to take part. The important thing in life is
not the triumph, but struggle. The essential thing is not to have conquered but to have
fought well.”

Objectives of Olympic
According to Coubertin, following objectives can be achieved through Olympic Games:

1. To pay attention towards physical education and sports competitions in all the
countries of the world.

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 2. To develop the personality, character, citizenship qualities and health among the
youths.
3. Formation of good habits among sportspersons so that they could lead a healthy and
prosperous life.
4. To develop patriotism and fraternity among sportspersons.
5. To develop international fraternity among sportspersons.
6. Not to have any discrimination on the basis of caste, race and religion.

Development of values though Olympic movement

The following values can be developed through Olympic movement:
1. Friendship
2. Solidarity
3. Fair play
4. Free from discrimination

Explanation
1. Friendship:
• Olympic movement provides many opportunities to develop friendship not only
among the participants but among the nations also.
• Nations who have tense relations, also come near to one another.
2. Solidarity:
• Olympic movement also provides ample opportunities to enhance solidarity.
• It gives a feeling of brotherhood and unity among various nations.
• It creates cohesion among the participants as nations.
3. Fair play:
• There should be justice to each player as well as team.
• Rules and regulation must be applied fairly to each team.
• But now days every nation wants to win by hook or crook.
• Therefore it can be said that Olympic movement in this respect is not as
successful as it should have been.
4. Free from discrimination:
• In the last objectives of modern Olympic Games it is said that there will be no
discrimination on the basis of caste, race and religion.
• Olympic movement lays down enough stress on this respect.
• Though exceptions are always there.

Olympic symbol or emblem

It comprises of five interlinked rings or circles to represent the sporting friendship of all
people, the ring also symbolize the five continents:

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 1. Blue ring represents America continent.
2. Black ring represents Africa continent.
3. Red ring represents Australia continent.
4. Yellow ring represents Asia continent.
5. Green ring represents Europe continent.

International Olympic committee

1. The international Olympic committee is the governing body of the modern Olympic
Games. It was created by Pierre, Baron D Coubertin on 23rd June 1894.
2. Its membership consists of 105 members and 32 honorary members.
3. The first summer Olympic games by the international committee held in Athens, Greece
in 1896.
4. Whereas, the first winter Olympic games held in Chamonx, France in 1924.
5. One representative was included in this committee from each country.
6. Headquarter of this committee is situated in Switzerland.
There are one president, two vice-presidents and five executive members of this
committee.
7. This committee decides the venue and time etc for Olympic Games.

Members of the committee

1. President: The president is elected for a term of 8 years. After the expiry of his
term, he can be re-elected again.
2. Vice president: In the IOC the 4 vice president are elected. They are elected for a
term of four years. They can be reappointed.
3. Executive board: The IOC board consists of one president, four vice presidents and
10 other members. The IOC Executive board assumes the general overall
responsibility for the administration of the IOC and the management of its affairs.

Main functions of the IOC

1. Deciding venue of the Olympic games

2. Formation of rules and regulations
3. Promotion of sports ethics
4. Regular celebration of the Olympic games
5. Protecting the independence of the Olympic movements
6. Free from discriminations
7. Promotion of women participation
8. Fight against doping
9. Sports for All
10. It opposes any political or commercial abuse of sports and athletes.

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Indian Olympic Association

1. Indian Olympic association was established in 1927. Sir Dorabji Tata and Noehern
become the founder president and secretary General respectively of Indian Olympic
assocication. It is affiliated to IOC.
2. The council consists of various member like: president, 9 vice president, 6 joint
secretary, 1 secretary general, 1 honoraly treasurer, 7 representative of state
Olympic association and 12 representative of national sports federations or
associations.

Objective

1. Development and promotion of the Olympic

2. Implementing the rules and regulations formed by the IOC
3. Active participation in Olympic movement
4. Development of social values
5. Submission of their annual reports to IOC
6. Disciplinary action against the federation for misconducts.
7. Proper coordination between various organizations.
8. Enforce and defend the exclusive rights of the association to use the Olympic flag
and Olympic insignia.

DRONACHARYA AWARD

• In recognition of such Gurus (Coaches) who have contributed in moulding the

sportsperson.
• The government of India instituted the DRONACHARYA AWARD in 1985, to honour
eminent coaches who have successfully trained sportspersons / teams and enabled
them to achieve outstanding results in international events in their respective fields.
• The awardee is given:
1. A statuette of Dronacharya
2. A scroll of honour
3. A cash prize of Rs. 5 lakh
4. A ceremonial dress.
ARJUNA AWARD

• The Arjuna award is the highest national recognition of distinguished

sportspersons. Instituted in 1961.
• It is given for the outstanding performance by sportspersons during the year for
which it is presented after taking into account the achievements at international
level during the preceding three years.
• It is not conferred twice

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VVDAV PUBLIC SCHOOL, VIKASPURI S.L SURI DAV PUBLIC SCHOOL, JANAKPURI
 • From the year 1965, the award is in the following three categories:
1. Olympic, Asian and commonwealth games, world cup, world championships
and cricket.
2. indigenous games
3. physically handicapped category
• The awardee is given :
2. A bronze statuette of Arjuna,
3. A scroll of honour
4. A cash prize of Rs. 5 lakh
5. And a ceremonial dress.
RAJIV GANDHI KHEL RATNA AWARD:-

• This award was introduced by the government of India in the year 1991-92.
• This is the highest national sports award given for the most spectacular and
outstanding performance at international level in the field of sports by a
sportsperson/team in a year.
• Only one award is given under this scheme.
• The award consist of :
1. A medal
2. A scroll of honour
3. A plaque and
4. A cash prize of Rs. 7,50000/-

Organizational set-up of CBSE sports and Chacha Nehru sports award

Constitution of CBSE Sports

1. CBSE organizes the sports and games tournament at cluster level, zonal level and
national level in various sports and games annually.
2. For ensuring the smooth and efficient conduct of inter-school sports and games, the
activities are organized under the general direction of the CBSE and in conformity
with its policies.
3. The headquarters of the sports committee shall be the central board of school
education, Delhi.
4. The chairman, CBSE shall be the chairman of the sports committee.

Aims and objectives of CBSE sports

1. To organize inter-school tournament
2. To encourage sportsmanship
3. To raise the general standard of sports
4. Refreshers and training progammes for physical education

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VVDAV PUBLIC SCHOOL, VIKASPURI S.L SURI DAV PUBLIC SCHOOL, JANAKPURI
 • General rules related to the organization of competitions (from Book)

• Organizing the cluster/zonal level sports and games (from Book)

• Organizing the national level sports and games (from Book)

Chacha Nehru Sports Award

The central board of secondary education has started chacha Nehru sports award. Infact, it
is a scholarship and is known as award.

Objectives
1. The objective is to identify, recognize, and develop extraordinary talent among the
students of 9th to 12th class in games and sports.
2. It will be beneficial in developing the sport activities at school level.

Eligibility
1. The students must be Indian national studying in school located in India.
2. He/she should not be in recipient of any of the scholarship for the same purpose
from the government or non government agency.

Selection for the scholarship

1. Students shall be selected on the basis of their overall performance and score at the
national level in CBSE sports competition.
2. In case of team games, a committee composed of minimum three members shall
select the student for scholarship.
3. All the scholarship shall be identified by Feb. 28 of the preceding academic year of
the award.

Scholarships
There are 50 scholarships each year at the rate of Rs. 500/- per month for the students
performing well in national level.

Duration of scholarship
The scholarship is awarded to sports talented students for maximum four years i.e. from 9th
class to 12th class subject to the fulfillment of the following condition
1. Passing of each level of class examination is a must.
2. If a candidate of 8th class is selected for the award but has not qualified for
admission to 9th class shall not be considered eligible for the award.
3. A candidate who has been discontinued for the rolls of a school or has been
rusticated from the school shall forfeit the award.

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VVDAV PUBLIC SCHOOL, VIKASPURI S.L SURI DAV PUBLIC SCHOOL, JANAKPURI
 4. If a student is unable to purpose the discipline due to health or medical reasons shall
lead to discontinuation of award.
5. In case some students are selected under 16 years age category, the scholarship in
such case shall be entitled till the completion of class 12th studies.

ANIL KUAMR DABRAL VIVEK GAIROLA

VVDAV PUBLIC SCHOOL, VIKASPURI S.L SURI DAV PUBLIC SCHOOL, JANAKPURI
 Page |1

Chapter -3
PHYSICAL FITNESS AND WELLNESS

MEANING OF PHYSICAL FITNESS

• It is the preparedness and functional level of an individual’s physical status. This
implies the ability of a person to live most effectively with his/her potentials.
• For a common person means the capacity to do the routine work without any
fatigue and after doing his work he has power to do some more work and the
recovery is quicker.

DEFINITATION OF PHYSICAL FITNESS

1. ACCORDING TO CLARK (1967): “The ability to carry out daily task with vigor and
alertness, without undue fatigue and ample of energy to enjoy leisure time pursuits,
and to meet unforeseen emergencies.”
2. ACCORDING TO KROLES: “Successful adaptation to the stresses of one’s lifestyle.”
3. ACCORDING TO DAVID R.LAMBA: “Physical fitness is the capacity to meet the
present and potential physical challenges of life with success.”

WELLNESS
MEANING OF WELLNESS

Wellness has been defined as the constant and deliberate effort to stay healthy and
to achieve the highest potential for well-being.

The scientific meaning of wellness is the state of being healthy and free of diseases.

The following definitions may be helpful to understand the meaning of wellness:
1. “Wellness is defined as the optimal functioning of body and creative adapting to
environment that involves the whole person. “
2. “The fact or condition of being physically and mentally healthy.”
3. “Wellness involves a healthy balance of mind, body and spirit which results in
overall feeling of well-being.”

Importance of physical fitness and wellness (explain)

1. Reducing the chance of heart and lungs disease
2. Maintains lower resting blood pressure
3. Improves posture and personal appearance
4. Improves the mental capacity
5. Enhance the productivity and the quality at work
6. Manage stress easily
7. Improving the shape and size of our body
8. Beautification of body
9. Enhance self confidence
10. Increases the resistance against diseases
11. Help in postponing the ageing process

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 Page |2

Components of health related fitness

Health related physical fitness is important for all the people throughout the life. Its main
aim is to achieve and maintain ththe specific qualities which enhance the working efficiency of
the individual and his standard of health.

CARDIOVASCULAR ENDURANCE
1. Cardiovascular endurance or cardio respiratory endurance is the physical ability of an
individual to maintain aerobic exercise for prolonged period of times.
2. It can be said that cardiovascular endurance is the ability of the heart, lungs and
blood vessels to supply oxygen and nutrients to the working muscles and the ability
of those muscles to allow sustained exercise.
3. If we have good cardio vascular endurance then it means that there will be less
stress on heart and lungs.
4. Swimming, jogging, continuous slow running, skipping withwith a jump rope and other
aerobic exercises for longer duration are best exercise for enhancing cardiovascular
endurance.
Muscular strength
1. Muscular strength is the amount of force the muscle or a group of muscles can exert
against resistance for short dduration such as anaerobic activities.
2. The muscular strength may be measured in pounds and dynes.
3. Muscular strength is essential for performing daily routine work easily and smoothly.
4. It is also essential for maintaining good posture, avoiding injuries etc.
 Page |3

5. Muscular strength depends upon the percentage of fast twitch fibers.

Muscular endurance
1. Muscular endurance is the ability of a muscle or a group of muscles to perform
repeated muscular contractions against resistance for an extended or longer period
of time.
2. It is associated with the muscles’ ability to continue to perform the activity without
fatigue.
3. The muscular endurance deal with slow twitch muscle fibres.
4. For improving muscular endurance jogging, walking, cycling, dance, push-ups, chin-
ups slow running etc.

Flexibility
1. Flexibility is the range of movement of joints. In other words, it means the range of
motion available in a joint.
2. It is affected by muscle length, joint structure tendons, ligaments and other factors.
3. An individual, who has good flexibility, can move his body joints through a full range
of motion in work and play.
4. Flexibility is related to genetic factor as well as physical activity programmes.

Body composition
1. Body composition is the percentage of lean body mass (bones, tendons, muscles,
water, ligaments and organ etc.) in comparison to body fat.
2. This percentage varies from individual to individual.
3. A Fit person has relatively low, but not too low, percentage of body fat.
4. Good body composition is best gained through proper diet and exercise.

Meaning of lifestyle
Life style is a way a person leads his/her life. It includes the patterns of social relations,
consumption, entertainment and dress. Life style is express in activities, attitudes,
interest, opinions and values

Definitions of lifestyle
1. “Lifestyle is a manner of living that reflects the person’s value and attitudes.”
2. “Lifestyle is a pattern of behavior or way of an individual belief.”

Importance of health/positive lifestyle

1. Increases the longevity
2. Increase the level of energy
3. Help in reducing depression
4. Increase the level of physical fitness
5. Improve posture

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6. Increases self confidence

7. Help in coping with stress
8. Help in preventing cardio-vascular diseases
Explanation
1. Increases the longevity: It slow down the ageing process and help the older
person to stay strong and healthy. Healthy lifestyle also slows down the diseases
development and contributes to longer life.
2. Increases the level of energy: An individual with a healthy lifestyle feels more
energetic which means more productivity in day to day living.
3. Help in reducing depression: A healthy lifestyle help in accomplishing a
healthy body which in turn elevates hormones levels in the body which regulates
the mood.
4. Increasing the level of physical fitness: Physical fitness helps in better
coordination of muscles and an increase in strength, flexibility and endurance
etc. it makes life more smooth and efficient.
5. Improves posture: Poor posture is a major cause of injury and often leads to
huge problems in later part of life. A healthy lifestyle improves the posture.
6. Increase self-confidence: A healthy lifestyle increases the level of fitness of an
individual after getting fit; an individual tends to become more self confidence
and self aware.
7. Helps in coping stress: A healthy lifestyle enhances the psychological power of
an individual to cope with the stress as well as anxiety.
8. Helps in preventing cardio-vascular diseases: It helps in reducing the extra
body fat and strengthens the heart resulting in more blood and oxygen flow
throughout the body.

STRENGTH

SPEED
ENDURANCE
PHYSCIAL
FITNESS

FLIXIBILITY COORDINATION

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1. STRENGTH
Strength is the amount of muscular force one is capable of exerting in a single muscular
contraction. Strength is the ability of a muscle for producing maximum amount of force.

Strength
Static strength

Dynamic strength

Maximum Explosive Strength

strength strength Endurance

a. Maximum strength: It is the ability to act against maximum resistance. Maximum

strength is not usually used in majority of sports. It is used in those sports in which
vey heavy resistances have to be tackled.
E.g. weightlifting, shot-put, discus throw, javelin throw etc,

b. Explosive strength:
• Explosive strength can be defined as the ability to overcome resistance with high
speed.
• It is a combination of strength and speed ability.
• Explosive strength is generally used in sprint starts, weightlifting, short-put,
hammer throw etc.

c. Strength endurance:
• Strength endurance can be defined as the ability to overcome resistance or to act
against resistance under condition of fatigue.
• Strength endurance is commonly used in long distance races, swimming, cycling etc.

2. SPEED
• Speed is the ability to execute rapid movements of the same type in the shortest
possible time.
• Speed of, movement is much more than just running speed; it include s the speed of
body parts.
• Speed depends on heredity factor, specifically on the type of muscle fibers.
3. ENDURANCE
• It is the quality that enables one to continue engaging in reasonably vigorous
physical activities for the extended period of time.
• Harre defines endurance as the ability to resist fatigue.

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Following are the aspects of endurance

• It relates to do work for a long time.
• It relates to working under fatigue condition.
• It involves a large no: of muscles.
• It involves working efficiency.

TYPES OF
ENDURANCE

SHORT-TERM LONG-TERM
ENDURANCE ENDURANCE

a. Short-term endurance: short-term endurance is needed in sports where the action

or movement is only for short duration and the action on movement is intense. E.g.
hockey, football and wrestling etc.
b. Long-term endurance: long-term endurance is needed in sports where the action
or movement is for a longer duration and the action is less intense. E.g. cross
country races, road races, cycling races etc.

4. FLEXIBILITY
It is ability of a muscle to perform movement with large amplitude. It is the ability of
joints to move through their full range of motion.

TYPES OF
FLEXIBILITY
STATIC
FLEXIBILITY
PASSIVE ACTIVE
FLEXIBILITY FLEXIBILITY
DYNAMIC
FLEXIBILITY

a. Passive flexibility: The ability to do movement with large range of motion with
external help is called passive flexibility. Passive flexibility is always more than
active flexibility. E.g. stretching exercise with the help of a partner.
b. Active flexibility: Active flexibility is the ability to do movement with larger
amplitude without external help. Active flexibility is further divided into two parts:
 Short term flexibility: It is the flexibility of person in a static position. E.g. in
diving, sitting
 Long-term flexibility: It is the flexibility of a person in motion.

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5. COORDINATION
• It is a performance pre-requisite and is primarily determined by mechanism
involved in control and regulation of movements.
• Mainly coordinative abilities depend on the central nervous system.
• The coordinative abilities are those abilities of an individual which enable the
individual to do various related activities properly as well as efficiently.

COMPONENTS OF WELLNESS

Physical wellness wellness Environment wellness

Social wellness
Intellectual wellness

Emotional wellness Financial wellness

Spiritual wellness Nutritional wellness

Explanations
1. Physical wellness: It lays stress on getting in safe, shedding, extra weight,
restore the youthful appearance with healthy eating, restful sleep, vigorous
exercise and new look. He should also spend some time for breathing in fresh air.
2. Social wellness: Social wellness lays stress on improving social and
communication skills of an individual. For developing and improving social
wellness and individual should create positive and lasting and first impressions.
He should earn respect he should pay usual visits to neighbor and friends.
3. Emotional wellness: It lays stress on getting more out of everyday with laughter
and enjoyment. It lays also stress on reducing stress and tension. For Improving
emotional wellness an individual should avoid over load. Watch comedy films
and keep busy in recreational activities.
4. Spiritual wellness: For improving spiritual wellness and individual should be
true to himself/herself, build character and virtues. He should do meditation and
perform prayer. He should also give respect to religion.
5. Nutritional wellness: Nutritional wellness emphasizes to achieve the maximum
energy level through taking balance as well as healthy diet. For improving
nutritional wellness an individual should reduce fats and eat raw fruits and
vegetables.

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6. Financial wellness: For improving financial wellness an individual should

create money management goals, spend less money, get out of debt, step up
saving plans and donate some saving charity.
7. Intellectual wellness: Intellectual wellness is the ability of an individual to
make sound decision and to think critically. It lays stress on mental alertness,
openness to new ideas, motivation to master new skills, creativity and curiosity.
8. Environment wellness: Environmental wellness is awareness of the state of the
earth and the effects of our habits on the physical environment. It lays stress on
minimizing harm to the environment. For improving environmental wellness
and individual should try to reduce the amount of pollutions.

Preventing health threats through lifestyle changes

Heart diseases, cancer, diabetes, COPD (Chronic obstructive pulmonary disease),
hypertension, kidney disease, obesity, arthritis, depression and injuries are the major
health threat not only in India but all over the world. These diseases are more likely to
occur in people who have poor lifestyles.
The following point for maintaining a healthy lifestyle may be very significant in
preventing the major health threats:
1. Regular physical exercise
2. Healthy eating habits
3. Maintaining a healthy weight
4. Limit T.V watching
5. Quit for smoking
6. Sufficient sleep
7. Prevention of injuries
8. Limiting the amount of alcohol
Explanations
1. Regular physical exercise: Regular physical activity or exercise helps in
preventing obesity, high blood pressure, heart disease, stroke, diabetes, some
type of cancer, constipation, depression and other health threats. Moderate
physical activity or exercise should be performed at least 6 days a week and at
least 60 minutes per day.
2. Healthy eating habits: A diet that includes plenty of vegetables, fruits, whole
grains, cereals and breads is recommended in part because such diet is high in
fiber. Excessive calorie intake should be limited. The intake of sodium should
also be limited as it enhances the blood pressure. It is a major risk factor for
stroke and coronary artery disease.
3. Maintain a healthy weight: Obesity is a worldwide problem. Even overweight
individual experience a 2 to 3 times elevation in the risk of coronary artery
disease and hypertension and 10 times increase in diabetes in comparison to the
lean individuals. It can achieve by sitting up proper goal, laying stress on health
not on weight. Cutting the calories, a avoiding fatty junk and fast food, avoiding

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overeating and rich carbohydrate food, balancing intake of calories and

expenditure of calories and regular physical exercise.
4. Limit T.V watching: Watching T.V reduces physical activity and increases the
consumption of foods and beverages high in calories. Decrease in T.V watching
significantly reduces the body weight. So it is recommended that we should not
watch T.V for more than 2 hours a day.
5. Quit for smoking: Smoking or use of tobacco in any form increase the blood
pressure which may cause stroke and coronary heart disease. Avoiding the use of
tobacco helps in preventing health threats.
6. Sufficient sleep: In adequate or insufficient sleep is a risk factor for injuries. So,
sufficient and sound sleep is necessary for keeping and individual away from
fatigue or exertion. One becomes fresh and energetic after having an adequate
sleep.
7. Prevention of injury: Injury can be prevented simply by taking certain
precautions such as wearing seat belt, no to intoxication when driving any
vehicle and limiting the speed etc.
8. Limiting the amount of alcohol: The little of amount of alcohol specially red
wine, may have some benefits for health but two or more than 2 drinks per day is
usually harmful and may lead to health threats.

Components/concept of positive lifestyle

No doubt that positive/healthy lifestyle is very precious for all of us for leading a
healthy life. To remain healthy and to have good physical and mental health a number of
things must be followed properly. So keeping in view stress should be laid on the
different components of positive healthy lifestyle which are described below:
1. Healthy diet
2. Physical activity
3. Stress management
4. Socialization
5. Personal hygiene
6. Proper sleep
7. Balance in life
8. Safe environment
Explanation
1. Healthy diet: The basics of healthy diet are lots of fresh fruits, and vegetable,
whole grains foods and low fat dairy products such diet is required in order to
maintain the adequate amount of vitamins, nutrients and minerals needed to
maintain a healthy body.
2. Physical activity: Regular physical exercise is needed to maintain a healthy
weight and to enhance strength and flexibility of the body. It reduces the obesity
and enhances physical fitness. It helps to have a sound sleep and prevents heart
attack, strokes, and other health traits. Generally 60 minutes of vigorous aerobic
activity should be performed every week.

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3. Stress management: Every individual is well aware that emotional stress plays
a major role in enhancing abdominal weight gain and heart diseases. Stress
causes the body to release the stress hormone. Stress can be managed properly
through meditation and relaxation techniques only.
4. Socialization: An individual should develop good social relations with his
follows and neighbors. He should pay visits to his home from time to time.
Such relations strengthen the social bondage among them.
5. Personal hygiene: Stress should be laid on personal hygiene such as cleanliness
and proper care of eyes, nose, ears, throat, hair, teeth, tongue and feet etc.
Regarding cleanliness, it is said that 50 percent communicable diseases can be
prevented if we lay stress on cleanliness.
6. Proper sleep: lack of sleep may cause exertion or fatigue. It also cause the body
to release cortisol which further leads to heart diseases. So it is significant to
have proper to have sound sleep for healthy lifestyle.
7. Balance in life: It means that an individual who want to achieve positive life
style will have to take certain steps to maintain an appropriate level of balance in
physical, mental, social, emotional, financial and spiritual aspects. He will have to
balance in work and family and other areas of life.
8. Safe environment: The living environment is a key factor determines the
psychological welfare and health status of individuals. The positive/healthy
lifestyle require such a safe environment where the harmful effect of physical,
chemical, biological as well as social and psycho-social risk factors are reduced
or eliminated.

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 Chapter 4
Physical education and sports for differently abled

Concept and principles of adapted physical education

• Children with various types of disabilities such as mental retardation, deafness or other
hearing impairment, speech or language impairment, blindness etc. have the right to
develop their abilities in a democratic society through the process of education.
• Such children are unable to perform the same activities as those of normal children. So,
school must provide special physical education programmes for such children who are
unable to receive maximum benefits from regular physical education programmes.
• In 1947 AAPHER conducted a survey to determine the most acceptable term for the
identification of physical education for disabled children. Consequently, the term “Adapted
physical education” was the most acceptable. Since then this term became popular.

Definition of Adapted Physical Education

It can be defined as “a diversified programmes of development activities, games, sports and

rhythms, suited to the interest, capacities and limitations of students with disabilities, who
may not safely or successfully engage in unrestricted participation in the general physical
education programmes.”

Principles of adapted physical education

The following principles should be taken into consideration for effective implementation of
adapted physical education:

1. Medical check-up
2. The programmes must be based on interests of students
3. Equipments should be according to the needs
4. Specific environment should be provided
5. A variety of different instructional strategies should be used
6. Rules should be modified according to the needs of students

Explanations

1. Medical check-up: The success of adapted physical education programme largely depends
on the medical check-up of the student because then only the type of disability can be
identified.
2. The programmes must be based on interests of students: The programmes of adapted
physical education must be based on the interests, aptitude, abilities, previous experience
and limitations of students.
3. Equipments should be according to the needs: The equipment or objects should be
according to the needs of the students. They should vary in size, shape, colour and weight.
They should be according to the level of a student.
4. Specific environment should be provided: The playing area should be limited as
movement capabilities of such students are limited.
5. A variety of different instructional strategies should be used: for permitting the
substitution or interchange of game, a variety of different instructional strategies such as
verbal, visual and peer teaching should be used.
6. Rules should be modified according to the needs of students: In the beginning rules of
the activities should be simple but later on these can be modified according to the needs of
the students.
7. Students’ previous experience must be taken into consideration: The teacher must
have a comprehensive understanding and knowledge of the students’ previous experiences
in physical education.

Special Olympic bharat

• Special Olympic bharat is an officially recognized programme of special Olympic
international which was started by Eunice Kennedy Shriver sister of Kennedy, the
former president of USA.
• Special Olympic bharat is a movement that uses sports as a catalyst to change the lives
of children and adults with intellectual disabilities or mentally retarded persons.
• It was found in 1987 as Special Olympics India and change to special Olympic Bharat in
2001. It is recognized by government of India as a national sports federation

Mission
• Its mission is to provide sports training and sports competition throughout the year for
children and adults with intellectual disabilities.

Vision
• It is a movement which improves the lives of people with intellectual disabilities.
• It empowers people with intellectual disabilities to realize their full potential and
develop their skill through sports training and competition.
• They share common belief in dignity, equality and opportunity for all people.

Oath
“Let me win. But if I cannot win, let me brave in the attempt.”

Goal
• Its goal is to provide chance to mentally retarded persons or persons with
intellectual disabilities to become useful and productive citizens who are
accepted and respected in their communities.

Achievements
• Special Olympic bharat has been organizing national games in various disciplines
since 2002. Competitions are organized at local, district, state and national and
international level.
Benefits
• It improves physical fitness and motor skills, greater self-confidence, a more
positive self image, friendship and increase family support. It helps in
strengthening athletes mentally, physically, socially and emotionally.

Paralympic movement
1. The paralympic games are the largest sporting event for the people with
physical, visual and intellectual disabilities.
2. Sir Luding Guttmann started the paralympic movement that finally developed
into paralympic games.
3. He used to believe that a sport was the most appropriate method of therapy for
those with a physical disability to help them in building physical strength and
self-esteem.
4. In 1948, he organized a sports competition for British World War II veteran
patients with spinal cord injuries.
5. These games were known as the stroke Mandeville games.
6. In 1960, these games were held in Rome were 400 athletes participated from 23
countries.
7. In 1976 paralympic games events for amputees and visually impaired athletes
were organized for the first time.
8. In 1982 this committee is known as the international coordination committee of
world sports organization for the disabled (ICC).
9. The Beijing 2008 paralympic provide the most successful paralympic games in
the history in term of number of participant, number of records broken and
number of spectators around the world.

Opening ceremony
1. The opening ceremony begins with the hosting of the host country’s flag and a
performance of national anthem. All the nations enter the stadium alphabetically
according to the host country’s chosen language.
2. Paralympic torch is brought into the stadium and passed on until it reaches to
the final torch bearer who finally lights the paralympic flame.

Closing ceremony
1. The Flag bearer from each participating country enters in the stadium, followed
by the athletes who enter together without any national distinction. The
paralympic flag is taken down.
2. The games are officially closed and the paralympic flame is extinguished.

International paralympic committee

1. Its vision is “to enable paralympic athletes to achieve sporting excellence
and inspire and excite the world.”
 2. It was established on September 22, 1989. It’s headquarter is in Bonn
(Germany).
3. Its main aim is to develop sports opportunities for all the people.

Categories of disabilities
The international paralympic committee has established 10 disabilities categories
including physical, visual and intellectual impairment.
1. Physical impairment: this impairment or disability included impaired muscles
power, impaired passive range of movement, loss of limb, leg length difference
and short stature etc,
2. Visual impairment: Visual impairment includes impairment of one or more
component of visual system.
3. Intellectual disability: Intellectual disability includes the significant
impairment of intellectual functioning.
4. The IPC mainly serves athletes with physical and visual disabilities whereas
intellectual disability has been added to some paralympic games.

Concept of integrated physical education

• It is a new concept of physical education. It is a well-known fact that the whole world is
changing at a very fast pace. The traditional form of physical education is not capable of
meeting the needs of futuristic society.
• Integrated physical education is a comprehensive concept. It is not only limited to physical
activities, games and sports but has become a complete discipline.
• Integrated physical education has various sub disciplines such as sports sociology, sports
biomechanics, sports medicine, sports psychology, exercise physiology, sports philosophy,
and sports management.
• Integrated physical education provides opportunities for students to see new relationships,
to transfer what they have learnt from one setting to the next and to reinforce learning in
various ways.

Principles on integrated physical education

1. It should be based on or related to the various sub-disciplines of physical education.

2. It should be applicable to all the people i.e. everyone should be involved in the programme
of integrated physical education.
3. It should be capable of meeting the needs of present and futuristic society.
4. It should be able to provide deep knowledge of physical education.
5. It should contribute to learning cognitive and effective development of individuals.
6. It should be able to develop motor skills, physical fitness, wellness and health.
7. It should be able to serve as the foundation for lifetime participation.

Concept of inclusion, its need and implementation

 CHAPTER V
YOGA

HISTORY OF YOGA

The history of yoga is indeed very old. Nothing can be said firmly about the origin of
yoga. The available evidences show that history of yoga is related to the Indus valley
civilization. On the basis of various sculptures and scriptures we reach at the conclusion
that yoga was a part of this civilization. Yoga is also mentioned in Mahabharata,
Ramayana and Upanishads. Patanjali also wrote about yoga in 147 BC. During this
period, yoga had been developed enough. Even Kabir, Tulsidas and Surdas also
mentioned about yoga in their writings. Yoga is the main part of Indian culture.

MEANING OF YOGA

Yoga is derived from a Sanskrit word ‘yuj’ in verb form which mean to unite or to join.
Yoga is its noun form and means union. It is concerned with the union of the individual
soul with the absolute or divine soul. It is a science of development of man’s
consciousness. Yoga is the unification of “atma with parmatma”. It also means the
unification of physical, mental, intellectual and spiritual aspects of human being.
The following definitions can be beneficial to understand the meaning of yoga:
1. By Patanjali:
“Checking the impulses of mind is yoga”.
2. By Maharishi Ved Vyas:
“Yoga is attaining the pose”.
3. By Shri Bharti Krishan Tirth:
“Oneness of man with God is known as yoga.”

IMPORTANCE OF YOGA

It is a universal truth that modern age is the age of stress, tension and anxiety. Most of
the people are leading such a disturbed life. These problems are affecting such people –
physical, mentally and emotionally. At this juncture, yoga can be very significant for us.
We can get rid of such problems by practising yoga.

The following points clearly show the importance of yoga:

1. Physical purity
2. Cure and prevention from diseases
3. Reduces mental tension
4. Beautification of body
5. Providing relaxation
6. Keep the correct posture of body
7. Reduces obesity
 8. Improve health
9. Increases flexibility
10. Enhances moral and ethical values

EXPLAINATIONS

1. PHYSICAL PURITY: For proper cleanliness and purity of our internal organs, we
should perform the yogic exercises regularly.
2. CURE AND PREVENTION FROM DISEASES: There are various diseases which
usually hamper the smooth functioning of people. Yoga not only prevents us
from many diseases but also cures them. Various yogic exercises increase the
immunity power of an individual. If an individual performs yogic exercises
regularly.
E.g. vajrasana cures diabetes etc.
3. REDUCES MENTAL TENSION: Yoga can help in reducing the tension. It is well
known fact that most of persons remain under stress and tension. Pratyahar,
Dharana and Dhyan play a vital role for getting peace of mind. Vajrasana.
Shavasana, Padmasana and Siddhasana are beneficial for releasing stress and
tension.
4. BEAUTIFICATION OF BODY: Everyone in this world wants to have a beautiful
body. Yogasanas make the body strong and perfect. Through yogic exercises face
become so beautiful that one does not require facial creams. In fact, yoga
brightens the face.
5. PROVIDES RELAXATION: Rest and relaxation are essential for removing fatigue.
Shavasana and Makarasana are really very beneficial for relaxation. Padmasana
and Nadam Sadhana are best means of reducing mental fatigue.
6. KEEPS THE CORRECT POSTURE OF BODY: Now day’s postural deformities are
common in individuals. Without good posture they are unable to do their work
efficiently. If we perform yogic exercises regularly we can keep the correct
posture.
7. REDUCES OBESITY: Obesity is a worldwide problem. Yogic exercises can help in
reducing obesity. For example, pranayama and yogic asanas specially meditative
asanas reduce the obesity.
8. IMPROVES HEALTH: Yoga helps in maintaining and improving health by making
our muscles strong and regulating other systems of the body such as respiratory,
excretory, circulatory, nervous and glandular system. It increases the efficiency
of these systems of body and thus improves health.
9. INCREASES FLEXIBILITY: Flexibility is very significant for every person. It is
also helpful in preventing sports injury.
10. ENHANCES MORAL AND ETHICAL VALUES: Now days there is a declining trend
in moral and ethical values. By following the first two steps of astang yoga, moral
and ethical values can be enhanced.
ELEMENTS OF YOGA
Patanjali described eight elements of yoga in yogasutras. These are called eight-fold
paths or eight steps through which ultimate goal of yoga can be achieved i.e. union of
our soul to the supreme soul.
These elements of yoga are stated below:
1. Yama
2. Niyama
3. Asana
4. Pranayama
5. Pratyahara
6. Dharana
7. Dhyana
8. Samadhi
EXPLAINATIONS
1. YAMA: Yama is the first element of Astanga yoga. Through the practice of yama
one can abstain from doing things that keep one’s mind involved in the
indiscriminate struggle for survival. According to Maharishi Patanjali, there are
five yama
i) Ahinsa or non-violence: It means, one must keep away from causing harm to
any organism or human being. Anxiety, jealousy, hate, anger and such types
of negative emotions are included in violence. There should be positive and
healthy emotions.
ii) Satya or truthfulness:Satya is very important yama. We must abstain from
falseness of any kind. We must not speak to others in a deceitful manner.
iii) Asteya: Asteya means non-stealing. The propensity to use others’ objects,
money or thoughts for our own benefits is stealing.
iv) Brahmacharya: It means control over sexual desire.
v) Aparigraha: It means to lead a life with minimum requirement.

2. NIYAMA: Niyama are related to individual’s body and senses. Niyamas are also
ethical practices as to yamas. There are five niyamas such as:
1) Saucha: Saucha means purity. We must be clean physically as well as
mentally.
2) Santosh: Santosh means developing a feeling of satisfactionin all situation of
life.
3) Tapa: To endure the difficulties, obstacles and complex situations easily in
the way of attaining the objectives and to go ahead continuously towards the
goal is called tapa.
4) Swadhyaya: Swadhyaya means self-assessment. Who am I? What should I do?
What am I doing? And what is the aim of my life?
5) Ishwara Pranidhana: To dedicate all the deeds to God is called Iswara
Pranidhana.
 3. ASANA: After yama and niyama, Asanas come on third number. Asana means
‘position or posture of body’. It also means to sit in easy posture. Due to its
popularity, most of the people think that yoga is nothing but Asana. They are not
aware that Asana is a step towards yoga. These asanas activate the functions of
various organs. Asanas can be performed from young age to old age without any
problem.

4. PRANAYAMA: Pranayama is the control of the process of breathing. It means the

appropriate control over the inhalation and exhalation. Basically there are three
constituents of pranayama
a) Puraka (inhalation)
b) Kumbhaka (retaining the breath)
c) Rechaka (exhalation)
There are various types of pranayama such as: ujjayi, suryabhedi, dheetkari,
sheetali, bhastrika, bhramari, murcha and plavini. It helps in metabolic
activities and enhances the function of heart and lungs. It also provides
longevity to life.

5. PRATYAHARA: Pratyahara is a process of self control in which an individual

becomes able to control over his senses. Indeed to introvert the mind and senses
is called pratyahara. In pratyahara, the senses no longer respond to the external
objects that hinder mental concentration.

6. DHARANA: Dharana is the concentration of mind. Generally, it is seen that the

mind has a tendency to get scattered but if the scattered mind is brought under
control and set to one focal point, concentration is said to be achieved. Dharana
is the first step towards Samadhi.

7. DHYANA: Dhyana is a process of complete constancy of mind. It is a stage prior

to Samadhi. Generally, Dhyana remains attached to our life at every moment.
Dhyana is a complete concentration of mind over a period of time without any
divergence.
8. SAMADHI: The union of individual’s soul with the supreme soul is called
Samadhi. Samadhi is also called the checking or destruction of all the impulses of
mind. During the stage of Dhyana, when the disappearance of self awareness
takes place, the yogi attains the stage of Samadhi.

Introduction to Asanas:
Meaning of Asana
According to Patanjali asana means,”shiram sukham aasanam” i.e. “that position which
is comfortable and steady”.
In brahamanopanishad, “To sit in a comfortabale position or posture for every lasting
period is called asana.”

Classification of Asanas
Asanas are classified mainly into the following three categories on the basis of their
effects:

ASANAS
CULTRUAL OR
MEDITATIVE CORRECTIVE
ASANAS ASANAS
RELAXATIVE
ASANAS

1) Meditative Asanas: Padmasana, sidhasana and samasana are that main asanas
of meditative asanas. By practicing thses asanas, the meditation power of an
individual is enhanced. It is more beneficial to perform such asanas in complete
peaceful environment.
2) Relaxative asanas: Shavasana and makarasana are the main asanas of
relaxative asanas. The practice of these asanas removes fatigue and relaxes an
individual physically and mentally.
3) Cultural or corrective asanas: Shirsasana, Matsyasana, Halasana,
Bhujangasana, Shalabhasana, Dhanurasana, Chakrasana, Mayurasana and
Singhasana etc are the prominent asanas of cultural or corrective asanas.

Meaning of Pranayama
The word ‘Pranayama’ is comprised of two words- ‘prana’ plus ‘ayama’. Prana means
‘vital energy’ or ‘life force’ and ‘ayama’ means ‘control’. In this way pranayama means
‘the control or regulation of prana. There are three parts of pranayama:
a) Puraka (inhalation)
b) Rechaka (exhalation)
c) Kumbhaka (retaining the breath)
There are two types of kumbhaka:
• Internal kumbhaka: to retain the breath after complete inhalation is called
internal kumbhaka
• External kumbhak: To retain the breadth after complete exhalation is called
external kumbhak.
Types of pranayama:
1) Suryabhedi prayanama
2) Ujjayi prayanama
 3) Sheetkari prayanama
4) Sheetli pranayama
5) Bhastrika pranayama
6) Bhramari pranayama
7) Plavini pranayama
8) Morchha pranayama

Meaning of meditation
Dhayana or meditation is a process of complete constancy of mind.
According to patanjali, “the concentration of chiita (mind) on an impulses (vritti)
without any divergence, is called dhayana.”

Yogic kriyas
Meaning of Shatkarmas or Shudhi Kriyas
The inner cleanliness of our body can be done properly by shudhi kriyas which are
called shatkarmas. The shatkarmas means- six actions. The cleanliness of internal
organs of our body can be done by six actions. Shatkarmas or shudhi kriyas are very
essential for maintain the health of our body. There are following shatkarmas or shudhi
kriyas:
1) Neti
2) Dhouti
3) Basti
4) Nauli
5) Tratak
6) Kapalbhati

Yoga for concentration and related asans

The asanas that helps improve concentration are:
1. Sukhasana
2. Tadasana
3. Padmasana
4. Shashankasana

The relaxation technique for improving concentration (YOG-NIDRA)

Meaning of yog-nidra
Yog-nidra means ‘psychic sleep’ i.e., sleep with full awareness. Yog nidra is technique of
pratyahara, not only provides relaxation to the body and mind but also has a number of
benefits. Yog-nidra is performed in the posture of shavasana with the eyes closed.

Advantage of yog-nidra
1. Minimize tension
2. Relaxes the mind
3. Awakens creativity
 4. Enhances memory and learning capacity
5. Counteract stress
6. Manage psychosomatic diseases
7. Cancer and yog-nidra
8. By pranic healing
9. By mental healing
10. Promoting will power

Kindly read this topic from the book

 Chapter - 6
PHYSICAL ACTIVITY AND LEADERSHIP TRAINING

Meaning of physical activity

Physical activity is any body movement that works your muscles and required more energy than
resting.

Definition of physical activity:

According to department of health and human services, “physical activities generally refer to
movement that enhances health.”

Types of physical activity

1. Lifestyle physical activities
2. Vigorous physical activities
3. Muscle strengthening physical activities
4. Flexibility enhancing physical activities

Explanation
1. Lifestyle physical activity:
• Lifestyle physical activities are those physical activities which are performed by us
because these are the part of our daily life.
• These activities include walking to school or working place, cycling, gardening, doing
household work and any work that is part of your job.
• These activities are also called moderate activities because the intensity is not too easy
and not too hard.
2. Vigorous physical activities:
• Vigorous physical activities are those activities which use more energy in comprehension
to moderate or lifestyle activities.
• These activities include active aerobics or active sports and recreation.
• These activities make your heart beat faster and make you breath faster than normal.
3. Muscle strengthening physical activities:
• These activities build up strength. These include lifting weights, push-up on the floor, sit-
ups, working with resistant bands and plates etc.
4. Flexibility enhancing physical activities:
• These physical activities ensure a good range of motion in the joints. These include
stretching, Pilates and yoga.

LEADERSHIP
DEFINITION
According to MONTGOMERY
“ Leadership is the capacity and will to rally men and women to a common purpose“
According to PIERRE AND FARNOWORTH
“ Leadership is the behavior which affects the behavior of the people more than their affects that of
the leader “
QUALITIES OF GOOD LEADER
• ENERGETIC : To be energetic is necessary for the leader in physical education . In fact it is the
basic requirement for this profession
• FRIENDLINESS AND AFFECTION : They are also the necessary qualities to be a leader . These
qualities are developed through physical education programme like world cup, tournaments
etc.
• DECISIVENESS : A leader in the field of physical education should be decisive i.e. he should
be able to take a decision spontaneously
• INTELLIGENT : A leader should have intelligence . In fact intelligence is the ability of an
individual to find out of the solutions of complex problems.
• CREATIVE : A leader in the field of physical education should be creative . Such leaders are
able to produce new techniques and ideas.
• GOOD HEALTH : a leader in the field of physical education should have a good health . Such
a leader can work for longer duration without any feeling of fatigue
• RESPECT FOR OTHER PEOPLE : a leader , in this profession , should respect other people . If
he does not respect others , he will not be pleased
• GOOD COMMUNICATOR: communication is essential and integral to positive leadership . So
in the field of physical education a leader should be a good communicator hence he can
express his views in a better way.

ROLE OF A LEADER

Behaviour change technique for physical activity

1. There are a number of benefits of physical activity such as good physical health,
psychological wellness, enhanced mood, sense of accomplishment and attractive
body.
2. Children and young person’s remain away from physical activity, which is one of the
leading causes of a number of non-communicable diseases such as coronary heart
diseases, diabetes, hypertension etc.
3. A transformation from a sedentary state to physically active lifestyle could provide
huge benefits to the individual and to society. So, behaviour change technique for
physical activity among children and young person is therefore needed.

Techniques for behaviour change

Explanations
1. Self monitoring:
• You need to know what your actual level of physical activity is before you can
appreciate what need to be changed.
• Identifying patterns in our own physical activity habits can help us prepare to
make life long changes.
• Track your behavior with activity, to identify these triggers and
and patterns.
2. Goal setting:
• While most of us are familiar with the concept of setting goals but many of us
do not realize that successful goals.
• Setting depends on choosing the right goals.
• A goal should also be fairly specific and reasonably challenging.

3. Corrective feedback:
• For corrective
orrective feedback, you should understand the following aspect of
helpful feedback.
• Helpful feedback must contain useful information. It includes praise if the
physical activity has been performed correctly and steps have been taken
toward a goal.
• Secondly, feedback must be systematic and regular.
• Third, feedback that focuses on success gives participants a sense of control.

4. Boosting performance:
 • Positive reinforcement can help change behavior, but change will not be
lasting if you do not have an environment that supports fitness along with
the internal motivation make fitness a lifelong lifestyle.

Types of activities

MOUNTAINEERING
CAMPING

ROCK
CLIMBING TREKKING RIVER RAFTING

EASY GRADE I
TREKKING
GRADE II
MODERATE
TREKKING
GRADE III

STRENUOUS GRADE IV
TREKKING

GRADE V
DIFFICULT
TREKKING
GRADE VI

TYPES OF ACTIVITIES
1. Camping
2. Rock climbing
3. Trekking
4. River rafting
5. Mountaineering
Explanation
1. Camping: In simple words, ’camping’ means “to pass few days away from the
routine life in the lap of nature along with the company of colleagues, friends or
members of any group”. In nutshell, camping is well-planned, well-managed,
purposeful programme which is organized outside and in natural environment
away from homes in the form of temporary residence.
 2. Rock climbing: Rock climbing is one of the most dangerous sports activities in
which participant climb on natural rock formations or on artificial rock walls.
The goal is to reach at the apex or summit of a formation or the end point of pre-
determined route without falling.
3. Trekking: Trekking is an adventure sports. It is not an easy task to do trekking.
Trekking refers to making the long and difficult journey on the mountains for
pleasure or sport. Trekking is beneficial adventurous activity for every
individual. It helps in building self-confidence. It improves the cardio-vascular
system. It also improves the health.

Types of trekking

Easy trekking The beginners are offered easy treks

There is no difficult climbing on high altitude.

These treks are slightly difficult and challenging than

Moderate trekking easy treks. Such treks are usually longer than roughly
ten days walking up and down.

These treks need a lot physical effort, energy and

Strenuous trekking determination. Also some previous mountain walking
experience is required. These treks ascent to high
altitudes usually up to 5000 mtr.

Such type of trekking is suitable only for real adventure

Difficult trekking seekers. Some steep ascents to high altitudes are
involved in this type of trekking. Such trekking may last
approximately more than one month.

River rafting: