Unit 2 Children & Women in

Sports (marks-7)

1. Exercise Guidelines of WHO for

Different Age Groups
The World Health Organization (WHO) provides recommendations for physical activity for
different age groups to improve overall health and prevent diseases. Here's a breakdown of the
guidelines for each age group:

Children (5-17 years):

Daily Physical Activity: At least 60 minutes of moderate to vigorous-intensity aerobic activity per
day.

Types of Activities: Should include activities that strengthen muscles and bones (e.g., running,
climbing, jumping, swimming).

Additional Benefits: Physical activity should improve motor skills, cardiovascular health, and
mental health.

Adults (18-64 years):

Moderate-intensity aerobic activity: At least 150 minutes per week or 75 minutes of vigorous-
intensity aerobic activity per week, in bouts of at least 10 minutes each.

Muscle-strengthening activities: On two or more days a week, adults should engage in activities
that work all major muscle groups (e.g., weightlifting, resistance training).

Additional Considerations: Adults should aim to increase their activity levels to 300 minutes of
moderate-intensity aerobic activity or 150 minutes of vigorous-intensity activity per week for
added health benefits.

Older Adults (65+ years):

Aerobic activity: At least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-
intensity activity per week.
Muscle-strengthening exercises: Should be included on two or more days per week.

Balance and coordination: Engage in balance and coordination exercises (e.g., Tai Chi, yoga) at
least three days a week to reduce the risk of falls.

Pregnant and Postpartum Women:

Exercise Frequency: At least 150 minutes of moderate-intensity aerobic activity per week,
spread throughout the week.

Postpartum: Women can gradually return to physical activity after childbirth, but it’s important
to consult with a healthcare provider for personalized advice.

2. Common Postural Deformities

and Their Corrective Measures
1.Knock Knees (Genu Valgum)

Description: The knees touch or overlap when standing, but the feet remain apart.

Causes: Genetic, rickets, or bone malformations during childhood.

Corrective Measures:

Exercise: Strengthening the quadriceps, hip abductors, and hamstrings.

Stretching: Stretch the hip flexors, adductors, and quadriceps to help reduce tightness.

Orthotics: Use of proper footwear or insoles.

Surgery: In severe cases, surgery may be needed to realign the knees.

2. Flat Foot (Pes Planus)

Description: The arch of the foot is flattened, causing the entire sole to touch the ground.

Causes: Genetic, injury, or conditions like obesity.

Corrective Measures:

Arch supports: Use of orthotic insoles to support the arch.

Strengthening exercises: Strengthen the muscles in the feet and calves to improve arch support.

Stretching: Stretching the Achilles tendon and the muscles of the foot and ankle.

Proper footwear: Wearing shoes with good arch support.

2.Round Shoulders (Kyphosis)

Description: Rounded upper back due to forward slouching of the shoulders.

Causes: Poor posture, muscle weakness, or skeletal conditions.

Corrective Measures:
Posture correction: Focus on sitting and standing with proper alignment.

Strengthening: Strengthen the back and shoulder muscles, including the rhomboids, traps, and
deltoids.

Stretching: Stretch the chest and front shoulder muscles.

Ergonomics: Adjust workstations and daily habits to avoid slouching.

3.Lordosis (Sway Back)

Description: An excessive inward curve of the lower back, leading to a prominent arch.

Causes: Poor posture, muscle imbalances, or obesity.

Corrective Measures:

Strengthening exercises: Focus on strengthening the core and glutes.

Stretching: Stretch the hip flexors and lower back muscles.

Posture correction: Maintaining a neutral spine position while standing and sitting.
 4.Kyphosis

Description: A forward curvature of the spine, often referred to as a "hunched back."

Causes: Age-related degeneration, osteoporosis, or poor posture.

Corrective Measures:

Posture exercises: Focus on back and shoulder exercises that improve posture.

Strengthening: Strengthen the upper back muscles.

Stretching: Stretch the chest and neck muscles.

Bracing: In some cases, wearing a back brace or corrective device may help.

5.Scoliosis

Description: An abnormal lateral curvature of the spine (S-shaped or C-shaped).

Causes: Genetic, neuromuscular conditions, or congenital factors.

Corrective Measures:

Physical therapy: Focus on exercises that strengthen and stabilize the spine.

Bracing: In children or adolescents with mild scoliosis, wearing a brace may prevent further
curvature.

Surgery: In severe cases, surgery may be needed to straighten the spine.

6.Bow Legs (Genu Varum)

Description: The knees remain wide apart while the feet are close together when standing.

Causes: Common in infants and toddlers, but may also be caused by rickets, injury, or bone
conditions.

Corrective Measures:

Exercise: Strengthening the hip abductors and quads.

Stretching: Stretching the muscles around the knee.

Orthotics: Use of braces or corrective shoes.

Surgery: In severe cases, surgical intervention may be necessary to realign the legs.

Women’s Participation in Sports:

An Overview
The participation of women in sports has evolved significantly over the years. Historically, sports
were predominantly seen as a male-dominated arena. However, in recent decades, the role of
women in sports has grown substantially, both in terms of participation and achievement.

Physical Benefits: : (of women’s participation

in sports)
Improved Fitness: Enhances endurance, strength, flexibility, and overall physical health.

Prevention of Health Issues: Reduces the risk of chronic diseases like obesity, diabetes, and
osteoporosis.

Hormonal Balance: Helps regulate hormones and reduce symptoms of PMS and menopause.

Better Bone Health: Weight-bearing exercises increase bone density.

Boosted Immune System: Regular physical activity strengthens the immune system.

Psychological Benefits: : (of women’s

participation in sports)
Increased Confidence: Boosts self-esteem and a positive body image.

Stress Relief: Reduces stress, anxiety, and depression through endorphin release.

Mental Resilience: Builds mental toughness and determination.

Improved Brain Function: Enhances memory, focus, and cognitive abilities.

Better Sleep: Improves sleep quality and relaxation.

Social Benefits: : (of women’s participation in

sports)
Social Interaction: Provides opportunities to meet new people and build networks.

Breaking Gender Stereotypes: Challenges traditional roles and promotes gender equality.

Empowerment: Female athletes inspire others to break barriers and achieve goals.

Teamwork & Leadership: Develops leadership, teamwork, and communication skills.

Community Engagement: Encourages civic responsibility and involvement.

Conclusion:

Women’s participation in sports leads to better physical health, mental well-being, and social
connections. It promotes gender equality and empowers women to excel in various areas of life.

Special Considerations: Menarche

and Menstrual Dysfunction
Menarche:
Definition: The first menstrual period, marking the beginning of menstruation in girls.

Impact on Physical Activity: Menarche usually occurs between ages 12 and 14. After
menarche, regular menstrual cycles are established, and the body undergoes hormonal
changes, which may affect exercise performance. The onset of menarche may require
adjustments in the intensity or type of physical activity, as young athletes may experience
fatigue, discomfort, or cramps during menstruation.

Menstrual Dysfunction:
Amenorrhea: The absence of menstruation for more than 3 months, which can be caused by
extreme physical activity, stress, or low body fat, especially in athletes.

Oligomenorrhea: Infrequent menstruation, where cycles are longer than 35 days, often seen in
athletes with low body fat or excessive training.

Causes and Risks: Intense physical activity and poor nutrition can disrupt hormonal balance,
leading to menstrual irregularities. This can increase the risk of long-term health issues such as
infertility, osteoporosis, and heart disease.

Considerations:
Nutritional Support: Ensuring a balanced diet to maintain body fat and hormone levels is
essential for menstrual health.

Exercise Modifications: Reducing the intensity or type of exercise if menstrual irregularities

occur is often necessary.

Medical Advice: If menstrual dysfunction persists, consulting a healthcare provider or sports

physician is essential for proper diagnosis and treatment.
5. Female Athlete Triad

The Female Athlete Triad is a condition that involves three interrelated health issues often seen
in female athletes:

Osteoporosis:
Definition: A condition where bones become weak and brittle due to a lack of calcium and
other nutrients, increasing the risk of fractures.

Cause: Low energy availability due to excessive exercise or insufficient caloric intake, leading to
hormonal imbalances that affect bone density.

Prevention/Treatment: Adequate nutrition, including calcium and vitamin D, is essential to

protect bone health. Weight-bearing exercises like running and strength training also help
maintain bone density.

Amenorrhea:
Definition: The absence of menstruation for three consecutive months or more, which is
common in athletes with very low body fat or excessive training.

Cause: Intense physical activity and low energy availability (insufficient nutrition) disrupt the
hypothalamic-pituitary-ovarian axis, leading to hormonal imbalances.

Prevention/Treatment: Ensuring proper nutrition with adequate calories and addressing

overtraining are key factors in treating and preventing amenorrhea.

Eating Disorders:
Definition: Disordered eating behaviors such as anorexia nervosa or bulimia, often associated
with a desire to maintain a low body weight or achieve a certain aesthetic in sports.

Cause: Pressure to perform or fit certain body standards can lead to unhealthy eating habits,
which can exacerbate energy deficits and menstrual dysfunction.

Prevention/Treatment: Promoting a healthy relationship with food and body image is

essential. Counseling, support groups, and working with a nutritionist or psychologist are
important for recovery.
Prevention and Management:

Balanced Nutrition: Ensuring athletes consume enough calories to support both exercise and
daily energy needs is crucial.

Regular Monitoring: Monitoring body composition, menstrual cycles, and overall health is
important for early identification of the triad’s symptoms.

Psychological Support: Addressing mental health issues and promoting a healthy attitude
toward exercise and nutrition are vital in preventing and managing the female athlete triad.

Conclusion:
Special considerations like menarche and menstrual dysfunction, along with the Female Athlete
Triad, highlight the need for careful management of physical activity, nutrition, and mental
health in female athletes. Ensuring proper nutrition, regular monitoring, and mental health
support can prevent or address these issues, promoting long-term health and athletic
performance.

Unit 3 Yoga as Preventive

measure for Lifestyle Disease
(marks-6)
Obesity: Overview

Obesity is a condition where an individual has excess body fat

that can negatively impact overall health. It is commonly associated with various lifestyle
diseases such as diabetes, heart disease, and hypertension. Yoga helps prevent and manage
obesity by improving metabolic rate, reducing stress (which can lead to overeating), and
promoting a more active lifestyle.

Procedure for Obesity Management with Yoga:

1. Regular Practice: Do yoga for 30-60 minutes daily.

2. Breathing Exercises: Include pranayama (e.g., Suryabhedana ) to boost metabolism.

3. Mindful Eating: Yoga promotes awareness of eating habits.

4. Consistency: Regular practice yields long-term benefits.

Benefits of Yoga for Obesity:

1. Improved Metabolism: Stimulates fat-burning and digestion (e.g., Ushtrasana,

Dhanurasana).

2. Fat Reduction: Tones the body, especially the core (e.g., Tadasana, Ardha Matsyendrasana).

3. Increased Activity: Boosts energy and reduces sedentary behavior.

4. Stress Reduction: Reduces cortisol, preventing emotional eating.

5. Enhanced Digestion: Improves gut health (e.g., Pavanmuktasana).

6. Better Sleep: Yoga improves sleep, helping manage weight.

7. Mindfulness: Encourages awareness of food choices and body needs.

Conclusion:
Yoga can be a powerful tool for preventing and managing obesity, enhancing physical and
mental health.

Below is an overview of the procedure, benefits, and contraindications for the following yoga
asanas and pranayama that can help combat obesity:

1. Tadasana (Mountain Pose)

Procedure:

- Stand tall with feet together, arms at your sides.

- Inhale deeply and raise your arms overhead, interlacing your fingers, and stretch upward.

- Keep your body aligned and hold for a few breaths, focusing on elongating your spine.

- Exhale and release back to the starting position.

Benefits:

- Improves posture.

- Strengthens and tones the legs, back, and core.

- Increases awareness and focus.

Contraindications:

- Avoid if you have a severe back or neck injury, or balance issues.

2. Katichakrasana (Standing Spinal Twist)

Procedure:

- Stand with feet hip-width apart.

- Inhale and extend your arms to shoulder height.

- Exhale and twist your torso to the right, bringing your left hand towards your right knee, and
gaze over your right shoulder.

- Hold for a few breaths, then return to the center.

- Repeat on the other side.

Benefits:

- Increases spinal flexibility.

- Stimulates digestion.

- Strengthens the core and hips.

Contraindications:

- Avoid if you have a spinal injury or hernia.

3. Pavanmuktasana (Wind-Relieving Pose)

Procedure:

- Lie on your back and bring your knees to your chest.

- Hug your knees with your hands, gently pressing them towards your abdomen.

- Lift your head and chest off the ground to increase the stretch.

- Hold for a few breaths and then release.

Benefits:

- Helps to relieve gas and bloating.

- Tones abdominal muscles.

- Enhances digestion and metabolic function.

Contraindications:

- Avoid if you have a back or knee injury.

 4. Matsyasana (Fish Pose)

Procedure:

- Lie on your back and place your hands under your hips.

- Inhale and lift your chest, arching your back.

- Place the crown of your head on the floor, stretching the neck.

- Hold the position while breathing deeply.

Benefits:

- Opens up the chest and stretches the abdomen.

- Stimulates the thyroid and improves metabolism.

Contraindications:

- Avoid if you have neck or back issues.

5. Halasana (Plow Pose)

Procedure :
- Lie flat on your back and bring your legs over your head.

- Keep your arms by your sides for support and try to touch the floor with your toes.

- Hold for a few breaths before gently returning to the starting position.

Benefits:

- Strengthens the core, legs, and back.

- Improves flexibility of the spine and shoulders.

Contraindications:

- Avoid if you have neck, back, or shoulder issues.

6. Paschimottanasana (Seated Forward Bend)

Procedure:

- Sit on the floor with your legs extended straight ahead.

- Inhale and lengthen your spine.

- Exhale and slowly bend forward, reaching for your feet or ankles.

- Hold the position for a few breaths.

Benefits:

- Stretches the hamstrings and spine.

- Improves digestion.

- Calms the nervous system.

Contraindications:
- Avoid if you have hamstring injuries or lower back issues.

7. Ardha Matsyendrasana (Half Lord of the

Fishes Pose)

Procedure:

- Sit with your legs extended.

- Bend your right knee and place your foot outside your left thigh.

- Inhale and lengthen your spine, then twist to the right, bringing your left elbow to the outside
of your right knee.

- Hold for a few breaths and repeat on the other side.

Benefits:

- Enhances spinal flexibility.

- Improves digestion and detoxifies the body.

- Stimulates the liver and kidneys.

Contraindications:

- Avoid if you have spinal or hip injuries.

 8. Dhanurasana (Bow Pose)

Procedure:

- Lie on your stomach and bend your knees, bringing your heels toward your glutes.

- Reach your arms back to grab your ankles.

- Inhale and lift your chest and legs off the ground, pulling with your arms.

- Hold for a few breaths before releasing.

Benefits:

- Strengthens the back and core muscles.

- Stimulates the digestive organs.

- Improves posture and flexibility.

Contraindications:

- Avoid if you have back or knee issues.

 9. Ushtrasana (Camel Pose)

Procedure:

- Kneel on the floor with your knees hip-width apart.

- Place your hands on your lower back, fingers pointing downward.

- Inhale and gently arch your back, reaching your hands to your heels if possible.

- Hold for a few breaths, then release.

Benefits:

- Opens the chest, hip flexors, and thighs.

- Strengthens the back and abdominal muscles.

- Stimulates the digestive system.

Contraindication:

- Avoid if you have knee, back, or neck issues.

10. Suryabhedana Pranayama (Solar
Breathing Technique)

Procedure:

- Sit in a comfortable position with your spine straight.

- Close your right nostril with your right thumb and inhale deeply through the left nostril.

- Close the left nostril with your right ring finger and exhale through the right nostril.

- Repeat the process for several minutes.

Benefits:

- Balances the body’s energy, increasing focus and vitality.

- Reduces stress and anxiety.

- Stimulates the digestive fire (Agni).

Contraindications:

- Avoid if you have respiratory issues or high blood pressure.

By incorporating these yoga practices into your routine, you can manage obesity and improve
your overall health by boosting metabolism, increasing physical activity, improving flexibility,
and reducing stress. However, always consult a healthcare provider before beginning any new
fitness regimen.

Diabetes: Overview
Diabetes is a condition where the body has difficulty regulating blood sugar levels. There are
two main types: Type 1 (insulin-dependent) and Type 2 (insulin-resistant). Yoga can help
manage diabetes by improving insulin sensitivity, reducing stress, and improving overall
metabolic health.

Yoga Procedure for Diabetes:

1. Practice regularly: Aim for 30-60 minutes of yoga daily.

2. Combine Asanas with Pranayama: Breathing exercises like Kapalabhati can help in
balancing blood sugar.

3. Mindful Eating: Yoga promotes awareness of diet and lifestyle.

4. Focus on breath and relaxation: Helps reduce stress, a factor in blood sugar imbalance.

Benefits of Yoga for Diabetes:

Improved Insulin Sensitivity: Yoga improves the body’s ability to respond to insulin.

Better Blood Circulation: Improves blood flow, which helps in better nutrient and oxygen
delivery.

Stress Reduction: Reduces cortisol, preventing blood sugar spikes related to stress.

Weight Management: Helps reduce weight, which is important for managing Type 2 diabetes.

Enhanced Digestion: Improves metabolic function and digestive health.

Asanas for Diabetes:

 1. Katichakrasana (Standing Spinal
Twist)

-Procedure: Stand with feet hip-width apart, arms at shoulder level. Twist the torso to one side,
bringing one arm across your body.

-Benefits: Stimulates the pancreas and liver, promoting digestion and blood sugar regulation.

-Contraindication: Avoid with spinal issues.

2. Pavanmuktasana (Wind-Relieving
Pose)

Procedure: Lie on your back, bring your knees to your chest, and hug them tightly.

Benefits: Improves digestion, reduces bloating, and helps in detoxifying the body.

Contraindications: Avoid if you have back or knee issues.

3. Bhujangasana (Cobra Pose)

Procedure: Lie on your stomach, hands under your shoulders, and lift your chest off the ground
by straightening your arms.

Benefits: Stimulates the abdominal organs, including the pancreas.

Contraindications: Avoid if you have back issues.

4. Shalabhasana (Locust Pose)

Procedure: Lie on your stomach, lift both legs and chest off the floor, and keep arms by your
sides.

Benefits: Strengthens the back, improves digestion, and stimulates abdominal organs.

Contraindications: Avoid if you have back or neck problems.

 5. Dhanurasana (Bow Pose)

Procedure: Lie on your stomach, bend your knees, grab your ankles, and lift both legs and chest
off the ground.

Benefits: Enhances insulin secretion and improves digestion.

Contraindications: Avoid if you have a back or neck injury.

6. Supta Vajrasana (Reclining

Thunderbolt Pose)

Procedure: Sit on your knees, lean back, and rest your body on the floor, with arms resting by
your sides.

Benefits: Calms the nervous system, aids in digestion, and can improve circulation.

-Contraindications: Avoid if you have knee or lower back issues.

7. Paschimottanasana (Seated Forward
Bend)

Procedure: Sit with legs extended, reach forward to touch your feet while keeping your spine
straight.

Benefits: Improves digestion and stimulates the pancreas.

Contraindications: Avoid if you have hamstring or back injuries.

8. Ardha Matsyendrasana (Half Lord of

the Fishes Pose)

Procedure: Sit with one leg crossed over the other, twist your torso toward the bent knee, and
place the opposite elbow on the outside of the knee.

Benefits: Stimulates abdominal organs and improves digestion.

Contraindications: Avoid with severe back or neck issues.

 9. Mandukasana (Frog Pose)

Procedure: Sit on your knees, spread your knees apart, and bend forward, bringing your chest
toward the ground.

Benefits: Improves digestion and helps manage weight.

Contraindications: Avoid if you have knee or hip issues.

10. Gomukasana (Cow Face Pose)

Procedure: Sit, cross one leg over the other, and bring your arms behind your back to clasp the
hands.

Benefits: Stimulates the digestive system and helps relieve stress.

Contraindications: Avoid if you have shoulder or knee injuries.

 11. Yogmudra (Yoga Seal Pose)

Procedure: Sit with legs folded, place your hands on your lower back, and lean forward to touch
your forehead to the ground.

Benefits: Improves digestion and stimulates abdominal organs.

Contraindications: Avoid if you have knee, hip, or back issues.

12. Ushtrasana (Camel Pose)

Procedure: Kneel, arch your back, and reach your hands to your heels while keeping the chest
open.

Benefits: Stretches the front body, stimulates abdominal organs, and improves metabolism.

Contraindications: Avoid if you have knee, back, or neck issues.

13. Kapalabhati (Skull Shining Breath)

Procedure: Sit in a comfortable position and breathe out forcefully through the nose, followed
by passive inhalation.

Benefits: Improves lung capacity, reduces stress, and detoxifies the body, helping to balance
blood sugar.

Contraindications: Avoid if you have heart conditions or respiratory issues.

Summary:
Yoga helps in managing diabetes by improving insulin sensitivity, enhancing digestion, reducing
stress, and promoting weight management. The asanas listed above stimulate the pancreas,
improve circulation, and regulate blood sugar levels. Always consult a healthcare professional
before beginning a new yoga regimen, especially if you have diabetes or other underlying health
conditions.ially if you have pre-existing conditions.

Asthma: Overview
Asthma is a chronic respiratory condition that causes inflammation and narrowing of the
airways, leading to difficulty in breathing. It can result from triggers like allergens, stress,
physical activity, and environmental factors. Yoga can be an effective complementary therapy to
manage asthma by improving lung function, reducing stress, and enhancing overall respiratory
health.

Yoga Procedure for Asthma:

Practice Regularly: Aim for 30-60 minutes of yoga daily.
Breathing Exercises: Focus on pranayama like Anuloma-Viloma (alternate nostril breathing)
and Kapalbhati to strengthen the lungs and reduce stress.

Mindful Movement: Perform asanas with a focus on breath control to ensure that the chest
and lungs remain open.

Posture: Keep the spine and chest open, improving lung capacity.

Benefits of Yoga for Asthma:

Improved Lung Capacity: Breathing techniques and chest-opening poses strengthen lung
function and improve air intake.

Stress Reduction: Reduces stress and anxiety, which are common asthma triggers.

Better Oxygen Flow: Increases oxygen intake, helping in better respiratory function.

Increased Awareness: Enhances mindfulness of breathing patterns, preventing

hyperventilation.

Improved Posture: Chest-opening poses improve posture and expand the rib cage, benefiting
airflow.

Asanas for Asthma:

1. Tadasana (Mountain Pose)

Procedure: Stand with feet together, arms at your sides. Inhale deeply, raising your arms
overhead, and stretch upward.

Benefits: Opens the chest, improving lung capacity and breathing.

Contraindications: Avoid if you have severe balance issues or neck strain.

2. Urdhva Hastasana (Upward Salute)

Procedure: Stand tall with feet hip-width apart, raise your arms overhead, and stretch upward
while breathing deeply.

Benefits: Expands the chest and improves lung function.

Contraindications: Avoid if you have neck or shoulder issues.

3. Uttana Mandukasana (Extended Frog Pose)

Procedure: Sit on your knees, spread your knees apart, and lean forward with your chest toward
the ground.

Benefits: Opens the chest and enhances lung capacity.

Contraindications: Avoid if you have knee or hip issues.

4. Bhujangasana (Cobra Pose)

Procedure: Lie on your stomach, place your palms under your shoulders, and lift your chest off
the floor, keeping your elbows slightly bent.

Benefits: Expands the chest, improving airflow and respiratory capacity.

Contraindications: Avoid if you have a back injury.

5. Dhanurasana (Bow Pose)

Procedure: Lie on your stomach, bend your knees, grab your ankles, and lift both chest and legs
off the floor.

Benefits: Stretches the chest, strengthens the back, and improves lung capacity.

Contraindications: Avoid if you have lower back or neck issues.

6. Ushtrasana (Camel Pose)

Procedure: Kneel on the floor, arch your back, and reach your hands toward your heels.

Benefits: Opens the chest, stretches the abdomen, and improves breathing.

Contraindications: Avoid if you have knee or back issues.

7. Vakrasana (Twisted Pose)

Procedure: Sit with your legs extended, bend one leg and place it across the other, twisting your
torso toward the bent knee.

Benefits: Stimulates the lungs and abdominal organs, enhancing respiration.

Contraindications: Avoid if you have spinal issues or neck strain.

8. Kapalbhati (Skull Shining Breath)

Procedure: Sit comfortably, exhale forcefully through the nose, followed by a passive inhalation.

Benefits: Clears the airways, strengthens the lungs, and improves circulation.

Contraindications: Avoid if you have heart issues, high blood pressure, or respiratory conditions
like asthma during a flare-up.

9. Gomukhasana (Cow Face Pose)

Procedure: Sit with legs crossed, bring one knee on top of the other, and reach arms behind
your back to clasp hands.

Benefits: Opens the chest and improves flexibility, aiding in better airflow.

Contraindications: Avoid if you have shoulder or knee issues.

10. Matsyasana (Fish Pose)

Procedure: Lie on your back, place your hands under your hips, lift your chest, and drop your
head backward.

Benefits: Opens the chest and throat, improving lung capacity and breathing.

Contraindications: Avoid if you have neck or back problems.

11. Anuloma-Viloma (Alternate Nostril Breathing)

Procedure: Sit comfortably, close one nostril, and inhale deeply through the other. Close the
other nostril and exhale through the first nostril. Repeat, alternating nostrils.

Benefits: Balances the breath, calms the nervous system, and enhances lung function.

Contraindications: Avoid if you have severe respiratory issues or nasal obstructions.

Role of Yogic Management for Asthma:
Breathing Control: Pranayama and chest-opening asanas help strengthen the lungs, improve
oxygen intake, and reduce wheezing.

Stress Relief: Stress is a common asthma trigger. Yoga calms the nervous system and reduces
cortisol levels.

Improved Posture: Chest-opening poses like Matsyasana and Ushtrasana help expand the rib
cage, improving lung function.

Increased Awareness: Yoga promotes awareness of breathing patterns, reducing

hyperventilation and promoting deeper, more controlled breaths.

Prevention: Regular practice can help prevent asthma flare-ups by improving overall lung
capacity and reducing stress.

In summary, yoga offers significant benefits for asthma management, including

better lung capacity, reduced stress, and improved respiratory health. However, caution is
required for certain asanas, particularly if you have specific injuries or health conditions. Always
consult with a healthcare provider before beginning a yoga practice if you have asthma or any
other underlying conditions.

Hypertension: Meaning, Procedure, Benefits &

Contraindications
Hypertension (also known as high blood pressure) is a condition where the force of the blood
against the walls of the arteries is consistently too high. This can lead to serious health issues
like heart disease, stroke, and kidney failure.

Procedures and Benefits for Yoga Asanas:

Tadasana (Mountain Pose)

Procedure: Stand tall with feet together, arms at the sides. Inhale deeply, raise the arms
overhead, and stretch the body upward. Keep the body straight and hold.

Benefits: Improves posture, strengthens the core, and promotes blood circulation. It calms the
nervous system, reducing stress and supporting blood pressure regulation.

Contraindications: Avoid if you have a neck injury or back problems.

Katichakrasana (Standing Spinal Twist)

Procedure: Stand with feet hip-width apart. Inhale and raise your arms to shoulder level. Exhale
as you twist the torso to the right and then to the left, keeping the arms extended.

Benefits: Helps to stimulate the digestive system and improve spinal mobility, increasing
flexibility. Relieves tension in the body and reduces stress, which is beneficial for blood
pressure.

Contraindications: Avoid if you have severe back or spinal injuries.

Uttanpadasana (Raised Leg Pose)

Procedure: Lie on your back, keep your legs straight, and then lift them to a 45-degree angle
while keeping the body flat on the mat. Hold for a few seconds.

Benefits: Strengthens the core and leg muscles. Improves blood circulation and stimulates the
digestive organs.

Contraindications: Avoid if you have a hernia or lower back pain.

Ardha Halasana (Half Plough Pose)

Procedure: Lie on your back, stretch your legs, and slowly lift your legs to an angle of 45
degrees. Keep the arms by the sides. Hold the position while breathing deeply.

Benefits: Improves flexibility, strengthens abdominal muscles, and aids in relieving stress,
promoting better circulation and blood pressure regulation.

Contraindications: Avoid if you have neck or back problems.

Sarala Matyasana (Simple Fish Pose)

Procedure: Sit with your legs extended forward. Place your hands behind you and lean back,
arching the spine. Place the crown of the head on the floor.

Benefits: Opens the chest, improves circulation, and helps relieve stress and tension, aiding in
hypertension management.

Contraindications: Avoid if you have neck or lower back issues.

Gomukhasana (Cow Face Pose)

Procedure: Sit with your legs crossed, bringing one knee on top of the other. Extend one arm
behind your back and clasp the opposite hand to hold them.

Benefits: Stretches the shoulders and chest, promotes deep breathing, and helps improve
posture.

Contraindications: Avoid if you have shoulder or knee injuries.

Uttan Mandukasan (Extended Frog Pose)

Procedure: Kneel with knees wide apart. Lower your body to the floor while keeping your arms
extended and your palms on the ground.

Benefits: Stretches the inner thighs, groin, and hips, helping with flexibility and blood
circulation. It also helps in relieving stress and anxiety.

Contraindications: Avoid if you have knee, hip, or lower back issues.

Vakrasana (Twist Pose)

Procedure: Sit with your legs extended. Twist your torso to one side, placing your opposite hand
on the knee and the other hand behind you for support.

Benefits: Improves spinal flexibility and aids in digestion, helps in detoxification, and supports
blood pressure management.

Contraindications: Avoid if you have spinal or hip issues.

Bhujangasana (Cobra Pose)

Procedure: Lie on your stomach with palms placed under your shoulders. Inhale as you lift your
chest and head off the ground, extending your arms and arching your back.

Benefits: Strengthens the spine and opens the chest, which helps in improving circulation and
calming the nervous system.

Contraindications: Avoid if you have neck or back injuries.

Makarasana (Crocodile Pose)

Procedure: Lie on your stomach, rest your forehead on the floor, and keep your arms stretched
forward. Allow the body to relax and breathe deeply.

Benefits: Calms the mind, reduces stress, and supports heart and lung function.

Contraindications: None typically, but avoid if you have severe lower back issues.

Shavasana (Corpse Pose)

Procedure: Lie flat on your back with arms at your sides and legs slightly apart. Close your eyes,
relax, and focus on deep breathing.

Benefits: Relieves stress, lowers blood pressure, and calms the nervous system, promoting
overall relaxation.

Contraindications: None, but avoid if you have difficulty lying flat due to back problems.

Nadi Shodhana Pranayama (Alternate Nostril Breathing)

Procedure: Sit comfortably, using the thumb and ring finger to alternate closing the nostrils.
Inhale deeply through one nostril, close it, and exhale through the other nostril.

Benefits: Balances the nervous system, reduces stress, improves lung capacity, and can help
lower blood pressure.

Contraindications: Avoid if you have severe respiratory conditions.

Sitali Pranayama (Cooling Breath)

Procedure: Sit comfortably, stick your tongue out and curl it into a tube shape. Inhale through
the tube and exhale through the nose.

Benefits: Cools the body, reduces stress, and lowers blood pressure by promoting calmness.

Contraindications: Avoid in cold weather or if you have digestive issues.

Final Note:
Practicing yoga for hypertension can help manage the condition by reducing stress, improving
circulation, and enhancing overall wellness. However, it’s essential to consult a healthcare
professional before starting any exercise program, especially for individuals with hypertension.

Back Pain and Arthritis: Procedure, Benefits,

and Contraindications
Both back pain and arthritis can cause significant discomfort, but yoga can be a helpful part of
managing these conditions. Below is a detailed overview of various yoga poses and breathing
techniques, including their procedures, benefits, and contraindications for people with back
pain or arthritis.

1. Tadasana (Mountain Pose)

Procedure: Stand with feet together, arms at the sides, and body aligned. Inhale as you stretch
your arms overhead and reach upwards, standing tall.

Benefits: Improves posture, strengthens core muscles, and promotes alignment of the spine,
reducing strain on the back.

Contraindications: Avoid if you have severe lower back or knee issues, or difficulty standing for
long periods.

2. Urdhva Hastasana (Upward Salute)

Procedure: From Tadasana, raise your arms overhead, keeping them parallel or palms together.
Stretch upward and hold the position.

Benefits: Stretches the shoulders and spine, improves posture, and increases flexibility in the
upper body.

Contraindications: Avoid if you have shoulder injuries or rotator cuff issues.

3. Ardha Chakrasana (Half Wheel Pose)

Procedure: Stand with your feet apart and hands on your waist. Inhale and gently arch your
back while lifting your chest toward the ceiling. Keep your arms and legs straight and avoid over-
extending.
Benefits: Opens the chest, stretches the spine, and strengthens the back muscles, helping with
flexibility and reducing stiffness.

Contraindications: Avoid if you have severe lower back pain, hernia, or neck problems.

4. Ushtrasana (Camel Pose)

Procedure: Kneel with knees hip-width apart. Place your hands on your lower back and gently
arch your back, reaching for your heels with your hands (if possible). Keep the neck neutral,
avoiding excessive extension.

Benefits: Deeply stretches the spine, opens the chest, and strengthens the lower back and hips.
It can improve flexibility and mobility, especially beneficial for arthritis.

Contraindications: Avoid if you have neck, lower back issues, or knee pain.

5. Vakrasana (Twist Pose)

Procedure: Sit with your legs extended. Cross

one leg over the other and twist your torso, placing your opposite hand on your knee for
support, while your other hand rests behind you for leverage.

Benefits: Improves spinal flexibility, strengthens the lower back and abdomen, and promotes
digestion. It also reduces stiffness in the spine and hips, which is helpful for arthritis.
Contraindications: Avoid if you have severe back pain, hernia, or recent surgery.

6. Sarala Mayurasana (Simple Peacock Pose)

Procedure: Begin in a sitting position with legs extended in front. Keep the spine erect and place
hands on the floor beside you for balance. Slowly, try to raise your legs while keeping your back
straight.

Benefits: Improves core strength and posture, while also stretching the legs and back, alleviating
tension.

Contraindications: Avoid if you have severe lower back issues or hip problems.

7. Bhujangasana (Cobra Pose)

Procedure: Lie on your stomach with your palms under your shoulders. Inhale, lifting your chest
off the ground, and extend your arms while keeping your elbows slightly bent. Arch your back
gently.

Benefits: Strengthens the lower back, improves flexibility, and helps reduce tension in the spine.
It is especially helpful for relieving lower back pain and managing arthritis-related stiffness.

Contraindications: Avoid if you have neck, back, or wrist problems, especially herniated discs.

8. Gomukhasana (Cow Face Pose)

Procedure: Sit with legs crossed. Place one knee over the other and try to keep the spine
straight. Reach one arm overhead and the other behind to clasp hands.

Benefits: Stretches the shoulders, hips, and back, releasing tension. This pose also helps in
improving posture and mobility in the joints.

Contraindications: Avoid if you have knee, shoulder, or hip injuries.

9. Bhadrasana (Bound Angle Pose)

Procedure: Sit with your legs bent and soles of your feet together. Bring your heels as close to
the pelvis as possible. Hold your feet with your hands and gently press your knees toward the
floor.

Benefits: Stretches the inner thighs, hips, and lower back. It helps in increasing flexibility, which
is beneficial for those with arthritis.

Contraindications: Avoid if you have hip or knee problems.

10. Makarasana (Crocodile Pose)

Procedure: Lie flat on your stomach with your arms extended out in front of you or under your
head for support. Relax the whole body, breathe deeply, and let the spine and neck relax.

Benefits: Relieves tension in the back and neck, promotes deep relaxation, and helps alleviate
pain.

Contraindications: There are no significant contraindications, but avoid if you have difficulty
lying on your stomach due to discomfort.

11. Nadi Shodhana Pranayama (Alternate Nostril Breathing)

Procedure: Sit comfortably with your spine erect. Close one nostril using your thumb, inhale
deeply through the open nostril, then close it with your ring finger and exhale through the
opposite nostril. Alternate between nostrils for a few minutes.

Benefits: Reduces stress, calms the nervous system, and helps in lowering muscle tension,
which is beneficial for managing both back pain and arthritis.

Contraindications: Avoid if you have severe respiratory problems or nasal blockages.

Final Thoughts:
Yoga can be highly beneficial for individuals with back pain and arthritis by improving flexibility,
strengthening muscles, and promoting relaxation. However, it's essential to listen to your body,
avoid any discomfort, and modify poses if needed. Always consult with a healthcare
professional or a qualified yoga instructor before starting a new yoga routine, especially if you
have specific medical concerns.
Unit 4 Physical Education and
Sports for CWSN (Children with
Special
Needs - Divyang) (marks-4)
Physical Education and Sports for Children
with Special Needs (CWSN) refers to inclusive programs designed
to support the physical, emotional, and social development of children with disabilities.

1. Special Olympics
Overview: The Special Olympics is an international organization dedicated to empowering
individuals with intellectual disabilities through sports. It provides year-round training and
competitions in a variety of sports for people of all ages and skill levels.

Mission: Special Olympics promotes inclusion, respect, and acceptance for individuals with
intellectual disabilities by offering opportunities for personal achievement and fostering the
spirit of teamwork.

Key Events:

1. Special Olympics World Games (held every four years)

2. Regional Games and National Games

Sports Offered: Over 30 sports, including athletics, swimming, basketball, soccer, and more.

2. Paralympic Games
Overview: The Paralympic Games is a multi-sport event for athletes with disabilities, organized
by the International Paralympic Committee (IPC). The Paralympics are considered the
counterpart to the Olympic Games, featuring athletes with physical disabilities, including
mobility impairments, amputations, blindness, and cerebral palsy.
Mission: The goal of the Paralympics is to promote the inclusion of athletes with disabilities in
the sporting world, emphasizing the importance of equal participation, performance, and
opportunities.

Key Events:

Paralympic Summer Games (held every four years, following the Summer Olympics)

Paralympic Winter Games (held every four years, following the Winter Olympics)

Sports Offered: Includes sports like athletics, swimming, wheelchair basketball, wheelchair
rugby, archery, and more.

3. Deaflympics
Overview: The Deaflympics (also known as the International Games for the Deaf) is the world’s
oldest international sporting event for athletes who are deaf or hard of hearing. It is governed
by the International Committee of Sports for the Deaf (ICSD).

Mission: The Deaflympics provide a platform for athletes with hearing impairments to compete
at an elite level, promoting athletic excellence and inclusion within the deaf community.

Key Events:

Deaflympics Summer Games (held every four years)

Deaflympics Winter Games (held every four years)

Sports Offered: A wide variety of sports, including athletics, basketball, volleyball, soccer, and
winter sports like skiing and ice hockey.

Concept of Classification and Divisioning in

Sports
Classification and divisioning are essential concepts in adaptive sports, ensuring fair
competition and maximizing participation for athletes with different abilities or disabilities.
Classification
Classification is the process of grouping athletes based on their specific disabilities or
impairments to ensure a level playing field. In sports for athletes with disabilities, classification
considers factors such as:

Physical impairments (e.g., mobility or amputations)

Intellectual impairments (e.g., cognitive disabilities)

Sensory impairments (e.g., visual or hearing impairments)

The goal is to create categories where athletes compete against others with similar abilities, so
performance is determined by skill and training, not the extent of their disability. Each sport
may have its own classification system, tailored to the physical demands and nature of the
sport.

Divisioning
Divisioning refers to the process of further grouping athletes within each classification based
on their skill level and performance. This ensures that athletes are competing against others
who are similarly skilled, further leveling the playing field. Divisioning is common in events like
the Special Olympics, where athletes are divided into divisions based on:

Age

Gender

Ability level (beginner, intermediate, advanced)

Together, classification and divisioning help provide fair competition and ensure athletes can
compete in a supportive and equitable environment.
Concept of Inclusion in Sports, Its Need, and
Implementation
Inclusion in sports refers to the practice of ensuring that all individuals, regardless of their
abilities, disabilities, backgrounds, or differences, have equal opportunities to participate in
sporting activities. It is about creating environments where everyone feels welcome, valued,
and supported, allowing them to engage in physical activities alongside others.

Need for Inclusion in Sports

Promotes Equality: Inclusion ensures that all individuals, regardless of disability, gender,
ethnicity, or socioeconomic status, can access and enjoy sports.

Physical and Mental Health Benefits: Sports improve physical fitness, reduce stress, and
boost mental well-being. Inclusive sports allow individuals to experience these benefits,
improving overall health and quality of life.

Fosters Social Integration: Inclusion in sports helps break down stereotypes, reduce
discrimination, and build understanding and respect among people from different backgrounds
and abilities.

Empowers Individuals: Participation in inclusive sports builds self-confidence, enhances self-

esteem, and fosters a sense of achievement, which can be empowering for all athletes.

Encourages Lifelong Participation: Inclusive sports provide opportunities for lifelong

involvement in physical activity, benefiting individuals of all ages.

Implementation of Inclusion in Sports

Adapted Equipment and Facilities: Providing accessible sports equipment (e.g., wheelchairs,
hearing devices) and modifying facilities to accommodate different needs (e.g., ramps,
accessible changing rooms).

Inclusive Coaching and Training: Coaches need to be trained to work with athletes of diverse
abilities. They should understand the importance of adapting exercises and creating an inclusive
environment that encourages participation.

Inclusive Policies and Practices: Sports organizations and institutions should implement
policies that promote the inclusion of people with disabilities or other barriers, ensuring that
opportunities are available for everyone.
Awareness and Education: Creating awareness about the importance of inclusion, educating
participants, coaches, and spectators about diversity, and promoting respect for all athletes.

Encouraging Collaboration: Sports clubs and schools should collaborate with disability
organizations to ensure that inclusive programs are well-structured and meet the needs of all
participants.

By integrating inclusion into sports, we create a more equitable and diverse environment
where everyone can enjoy the benefits of physical activity, foster community spirit, and
promote social cohesion.

Advantages of Physical Activities for Children

with Special Needs
Physical activities offer numerous benefits for children with special needs, supporting their
physical, cognitive, emotional, and social development. Here are some key advantages:

Improved Physical Health:

Regular physical activity helps children with special needs improve strength, flexibility,
coordination, and overall fitness. It also promotes cardiovascular health and helps manage
weight, preventing obesity.

Enhanced Motor Skills:

Physical activities such as running, jumping, and throwing improve fine and gross motor skills,
aiding in better movement control, balance, and coordination.

Increased Social Skills:

Participation in group activities fosters communication, teamwork, and social interaction,

helping children develop valuable social skills and form friendships. This can also reduce feelings
of isolation.

Boosted Confidence and Self-Esteem:

Engaging in sports or physical activities allows children to experience success, build self-esteem,
and develop a sense of accomplishment, leading to increased confidence.

Cognitive and Emotional Development:

Physical activity stimulates brain function, improving focus, concentration, and problem-solving
abilities. It also promotes emotional regulation, helping children manage anxiety, stress, and
frustration.

Better Independence and Mobility:

Regular physical exercise can improve a child’s independence in daily activities, enhancing
mobility and helping them perform tasks like walking, dressing, and eating more effectively.

Enhanced Behavioral Skills:

Participation in physical activities provides structured routines, which can improve behavior and
discipline, teaching children patience, self-control, and respect for rules.

Promotes Inclusion and Acceptance:

Physical activities, especially those in inclusive settings, promote integration with peers,
reducing stigma and encouraging understanding and acceptance of differences.

Therapeutic Benefits:

Some physical activities, such as swimming or yoga, have therapeutic effects that can improve
muscle tone, reduce pain, and increase relaxation, offering relief from physical discomfort
associated with certain disabilities.

Overall, physical activities are crucial in promoting the overall development of children
with special needs, improving their quality of life, and helping them achieve their full potential.

Strategies to Make Physical Activities

Accessible for Children with Special Needs
Adapt Activities and Equipment: Modify exercises to suit abilities and use specialized
equipment (e.g., adaptive sports gear, wheelchair sports).

Create an Inclusive Environment: Ensure venues are accessible with ramps, wide doors, and
sensory-friendly spaces.

Provide Clear Instructions: Use simple language, visual aids, and auditory cues to help children
understand the activities.

Offer Individualized Support: Provide one-on-one assistance and set achievable goals based
on each child's abilities.
Encourage Social Interaction: Promote group activities and partner children with different
abilities for teamwork and support.

Sensory Modifications: Adjust sensory stimuli (e.g., lighting, noise) and use calming techniques
like deep breathing.

Train Staff and Coaches: Ensure coaches are trained to adapt activities and work with children
with special needs.

Foster a Positive Atmosphere: Use positive reinforcement and teach empathy and respect for
all participants.

Use Technology and Assistive Devices: Incorporate tech tools and devices that aid
participation, like motion sensors or mobility aids.

Encourage Regular Participation: Allow children to engage at their own pace and offer a
variety of activities to keep them motivated.

THESE strategies help make physical activities accessible, promoting inclusion, health, and
confidence for children with special needs.

Unit 5 Sports & Nutrition (marks-

7)

Concept of Balanced Diet and Nutrition

Balanced Diet:

A balanced diet refers to a diet that provides all the essential nutrients in the right proportions
to maintain good health and proper body function. It includes a variety of foods from all food
groups in the correct amounts, ensuring that the body receives adequate energy, protein, fats,
vitamins, minerals, and water.

Components of a Balanced Diet:

CARBOHYDRATES: Provide energy. Found in foods like rice, bread, and fruits.
PROTEINS: Essential for growth, repair, and tissue building. Found in meat, legumes, and dairy
products.

FATS: Provide energy, protect organs, and support cell function. Found in oils, butter, nuts, and
fish.

VITAMINS: Crucial for metabolism and immune function. Found in fruits, vegetables, and dairy
products.

MINERALS: Important for bone health, nerve function, and muscle function. Found in salt, leafy
greens, and dairy products.

WATER: Vital for digestion, temperature regulation, and nutrient transport.

Nutrition:

Nutrition is the process of taking in and using food for growth, metabolism, and repair. It
involves the consumption of nutrients (carbohydrates, proteins, fats, vitamins, and minerals)
that the body needs to function properly. Proper nutrition is key to maintaining energy levels,
preventing diseases, and promoting overall health.

Importance of a Balanced Diet:

ENERGY SUPPLY: Carbohydrates and fats provide the body with energy for daily activities.

GROWTH AND REPAIR: Proteins are crucial for growth and repairing damaged tissues.

HEALTHY IMMUNE SYSTEM: Vitamins and minerals boost immunity and prevent diseases.

OVERALL WELL-BEING: A balanced diet helps in maintaining optimal weight, improving mood, and
enhancing performance in physical activities.

In summary, a balanced diet ensures that all nutrients are provided in the right quantities to
keep the body healthy and functioning efficiently, and nutrition is the process by which these
nutrients are absorbed and utilized.

Macro and Micro Nutrients: Food Sources &

Functions
Macronutrients and micronutrients are both essential for maintaining health, but they differ in
the amounts required by the body and their roles.
Macronutrients

Macronutrients are nutrients that are required by the body in large amounts. They provide the
energy needed for bodily functions and growth.

1. CARBOHYDRATES

Food Sources: Rice, wheat, oats, potatoes, bread, fruits, vegetables, and legumes.

Functions:

Primary energy source: Carbohydrates are the body's main source of energy.

Provide glucose: They are broken down into glucose, which fuels muscles and brain function.

Support bodily functions: Needed for metabolic processes and for storing energy as glycogen in
muscles and the liver.

2. PROTEINS

Food Sources: Meat, fish, eggs, dairy products, pulses, beans, nuts, and seeds.

Functions:

Growth and repair: Proteins are crucial for the growth and repair of tissues and muscles.

Enzyme and hormone production: Proteins are involved in creating enzymes and hormones
essential for various bodily functions.

Immunity: Antibodies, which help fight infections, are made from proteins.

3. FATS

Food Sources: Oils, butter, ghee, nuts, seeds, fatty fish, and avocados.

Functions:

Energy source: Fats provide a dense source of energy, more than carbohydrates and proteins.

Cell function: Essential for the formation of cell membranes and the absorption of fat-soluble
vitamins (A, D, E, and K).

Insulation and protection: Fats help in protecting organs and regulating body temperature.

Micronutrients
Micronutrients are nutrients required in smaller amounts but are equally essential for
maintaining various bodily functions, including immunity, growth, and bone health.

1. VITAMINS

Food Sources:

Vitamin A: Carrots, spinach, sweet potatoes, and liver.

Vitamin C: Citrus fruits, strawberries, tomatoes, and bell peppers.

Vitamin D: Sunlight, fish, egg yolk, and fortified dairy products.

Vitamin K: Leafy green vegetables, broccoli, and fish.

Functions:

Vitamin A: Important for vision, immune function, and skin health.

Vitamin C: Promotes wound healing, boosts immunity, and aids in iron absorption.

Vitamin D: Essential for calcium absorption and bone health.

Vitamin K: Necessary for proper blood clotting and bone health.

2. MINERALS

Food Sources:

Calcium: Dairy products, leafy greens, almonds, and tofu.

Iron: Red meat, poultry, beans, spinach, and fortified cereals.

Magnesium: Whole grains, nuts, seeds, and leafy greens.

Potassium: Bananas, potatoes, spinach, and oranges.

Functions:

Calcium: Essential for strong bones and teeth and proper nerve function.

Iron: Helps in the formation of hemoglobin in red blood cells, which transports oxygen.

Magnesium: Supports muscle function, nerve transmission, and bone health.

Potassium: Regulates fluid balance, muscle function, and heart rhythm.

Summary
MACRONUTRIENTS (Carbohydrates, Proteins, Fats) are needed in larger quantities and provide
energy, growth, and support for bodily functions.

MICRONUTRIENTS (Vitamins and Minerals) are needed in smaller quantities but are crucial for
maintaining body functions like immunity, bone health, and metabolism.

A well-balanced diet, rich in both macronutrients and micronutrients, is essential for overall
health and optimal physical performance.

Nutritive Substances
Nutritive substances are those that provide essential nutrients to the body, which are necessary
for energy, growth, development, and overall health. These substances supply calories and
nutrients needed by the body to function properly.

Examples of Nutritive Substances:

CARBOHYDRATES, PROTEIN, FATS , VITAMINS , MINERALS , WATER

Functions of Nutritive Substances:

PROVIDE ENERGY: Carbohydrates and fats are primary sources of energy.

BUILD AND REPAIR TISSUES: Proteins help in tissue growth and repair.

REGULATE METABOLIC PROCESSES: Vitamins and minerals play key roles in enzymatic reactions and
metabolic functions.

MAINTAIN HEALTH: Nutrients like vitamins, minerals, and water help maintain overall body
functions and homeostasis.

Non-Nutritive Substances
Non-nutritive substances are compounds found in food that do not provide calories or essential
nutrients. While they don’t contribute to the body's energy needs, they may have other benefits
like enhancing taste, providing flavor, or offering functional benefits such as antioxidants or
preservatives.

Examples of Non-Nutritive Substances:

FOOD ADDITIVES: Artificial sweeteners, flavor enhancers, preservatives (e.g., MSG, artificial
colors).

HERBS AND SPICES: These may provide flavor or medicinal properties but not contribute directly to
nutrition.

CAFFEINE: Found in coffee and tea, caffeine is a stimulant but doesn't provide significant
nutrients.

ALCOHOL: While it provides calories, it doesn’t contribute essential nutrients and can negatively
affect health if consumed excessively.

Functions of Non-Nutritive Substances:

ENHANCE FLAVOR: Non-nutritive substances like spices, herbs, and additives are used to enhance
the taste and appearance of food.

PRESERVATION: Some non-nutritive substances like preservatives help extend the shelf life of food.

STIMULATION: Substances like caffeine can stimulate the nervous system and provide temporary
alertness.

Summary
Nutritive Substances are those that provide the body with essential nutrients and energy,
including carbohydrates, proteins, fats, vitamins, minerals, and water.

Non-Nutritive Substances do not provide nutritional value but serve other functions such as
enhancing flavor, preserving food, or offering medicinal properties (e.g., herbs, caffeine,
additives).

Both types of substances are integral to a balanced diet, but it's important to focus on
nutritive substances for overall health and proper bodily function.

EATING FOR WEIGHT CONTROL –

A HEALTHY WEIGHT, THE
PITFALLS OF DIETING, FOOD
INTOLERANCE, AND FOOD MYTHS
A Healthy Weight
A healthy weight is the weight range that is considered optimal for an individual’s height, body
composition, and overall health. Maintaining a healthy weight is important for reducing the risk
of diseases like obesity, heart disease, diabetes, and hypertension. It involves a balance
between the calories consumed through food and the calories burned through physical activity.

Factors Influencing Healthy Weight: Age, gender, genetics, metabolism, and lifestyle choices all
influence a person’s healthy weight.

Methods to Achieve a Healthy Weight: A combination of a balanced diet, regular physical

activity, and proper sleep is essential for achieving and maintaining a healthy weight.

The Pitfalls of Dieting

While dieting is often used to manage weight, several common pitfalls can hinder long-term
success:

Extreme Caloric Restriction: Severely restricting calorie intake can slow down metabolism,
leading to muscle loss and nutritional deficiencies.

Yo-Yo Dieting: Also known as weight cycling, this involves losing weight quickly and then
gaining it back, which can negatively affect metabolism and lead to long-term weight gain.

Unbalanced Diets: Diets that eliminate entire food groups (e.g., low-carb or low-fat diets) may
result in nutrient deficiencies and poor health outcomes.

Psychological Impact: Dieting can cause stress, anxiety, and negative body image, which may
lead to emotional eating or disordered eating patterns.

FOOD INTOLERANCE
Food intolerance is the inability to properly digest or absorb certain foods, leading to discomfort
or digestive issues. It is different from food allergies, which involve the immune system.

Common Food Intolerances:

LACTOSE INTOLERANCE: Difficulty in digesting lactose, a sugar found in milk and dairy products,
causing symptoms like bloating, gas, and diarrhea.

GLUTEN INTOLERANCE: A sensitivity to gluten (a protein found in wheat, barley, and rye), which can
cause gastrointestinal discomfort and other symptoms.

FRUCTOSE INTOLERANCE: Difficulty in absorbing fructose, leading to bloating, cramps, and diarrhea.

MANAGEMENT: Identifying and avoiding the trigger foods, and sometimes using enzyme
supplements or medications, can help manage symptoms.

Food Myths

There are many misconceptions about food and dieting that can mislead people into making
unhealthy choices. Some common food myths include:

Myth: "Carbs make you gain weight."

Reality: Carbohydrates are a necessary nutrient, and when consumed in moderation and in the
right form (whole grains, fruits, vegetables), they provide energy and promote health.

Myth: "Skipping meals helps you lose weight."

Reality: Skipping meals can lead to overeating later, slow metabolism, and nutrient deficiencies.
Regular meals help maintain a healthy metabolism.

Myth: "All fats are bad."

Reality: Healthy fats, such as those found in avocados, nuts, and olive oil, are essential for heart
health and overall well-being. It’s the trans fats and saturated fats that should be limited.

Myth: "Juice cleanses or detox diets can eliminate toxins."

Reality: The body has natural detoxification processes (e.g., liver, kidneys). Juice cleanses may
lead to nutrient deficiencies and are not necessary for detoxification.

Summary
Healthy Weight: Achieved through balanced nutrition, regular physical activity, and lifestyle
changes.

Pitfalls of Dieting: Extreme dieting, yo-yo dieting, and unbalanced diets can have negative
health effects.
Food Intolerance: The inability to digest certain foods leading to discomfort and digestive
issues.

Food Myths: Misconceptions about foods, like avoiding carbs or skipping meals, which can
harm long-term health.

A sustainable approach to weight control focuses on a balanced diet, regular exercise, and
positive lifestyle habits, rather than quick fixes or fad diets.

Importance of Diet in Sports – Pre, During, and

Post Competition Requirements
Proper nutrition is vital for athletes to perform at their best. A balanced diet provides the
necessary energy, enhances performance, aids recovery, and helps prevent injuries. The dietary
needs of an athlete can vary before, during, and after competition. Let’s look at the importance
of diet in sports in each phase:

PRE-COMPETITION DIET

The pre-competition diet focuses on providing the body with the necessary energy to perform
at its best during the event.

Purpose:

To ensure adequate glycogen stores (energy reserves in muscles and liver).

To avoid hunger and discomfort during the competition.

To maintain hydration levels.

Recommended Foods:

Carbohydrates: Foods like pasta, rice, bread, and fruits are high in carbohydrates, which provide
energy for sustained performance.

Protein: A moderate amount of protein (e.g., lean meats, eggs) is needed for muscle repair and
maintenance.

Fats: Healthy fats from nuts, seeds, and oils are necessary for long-term energy.

Hydration: It is important to drink water before the competition to ensure proper hydration.
Timing:

A large meal should be consumed 3-4 hours before the competition.

A small snack can be eaten 30-60 minutes prior to the event (e.g., a banana or an energy bar).

DURING-COMPETITION DIET
During the competition, it is important to maintain energy levels and hydration.

Purpose:

To provide quick sources of energy.

To prevent fatigue and dehydration.

To maintain focus and concentration.

Recommended Foods:

Carbohydrates: Quick sources of carbohydrates, such as energy gels, sports drinks, and bananas,
can help maintain energy during short events.

Hydration: Drinking water or electrolyte-rich beverages (sports drinks) helps maintain fluid
balance and replenish lost electrolytes.

Electrolytes: Sodium, potassium, and magnesium, which are lost through sweat, can be
replenished with sports drinks or electrolyte supplements.

Timing:

Small amounts of food or drink should be consumed during the event, especially for longer
events (e.g., marathons, football matches) lasting over 1 hour.

POST-COMPETITION DIET

The post-competition diet is focused on recovery, muscle repair, and replenishment of energy
stores.

Purpose:

To repair muscles and tissues broken down during exercise.

To replenish glycogen stores used during the competition.

To rehydrate and restore electrolyte balance.

Recommended Foods:
Carbohydrates: Post-exercise meals should focus on replenishing glycogen stores, so foods like
whole grains, fruits, and vegetables are important.

Protein: Protein helps in muscle recovery and repair. Sources like chicken, fish, eggs, and plant-
based options like beans and lentils are ideal.

Fats: Healthy fats from sources like avocado, nuts, and seeds help support overall recovery.

Hydration: Rehydrate with water and, if necessary, drinks containing electrolytes to replace lost
fluids and minerals.

Timing:

The "golden window" for recovery is within 30-60 minutes post-competition, when the body is
most efficient at replenishing glycogen and repairing muscles.

Summary
Pre-Competition: Focus on high-carbohydrate meals for energy, moderate protein for muscle
support, and hydration for endurance.

During-Competition: Consume carbohydrates and fluids for quick energy and hydration.

Post-Competition: Replenish glycogen, repair muscles with protein, and rehydrate to aid in
recovery.

Proper diet management at each phase (pre, during, and post-competition) ensures that
athletes perform their best, recover properly, and maintain their health for future
performances.

Unit 6 Test & Measurementin

Sports (marks -8)
Fitness Test – SAI Khelo India Fitness Test in
School
Age Group 5-8 years / Class 1-3
BMI (Body Mass Index): Measures the body fat based on height and weight to assess if the
child is underweight, normal weight, overweight, or obese.

Flamingo Balance Test: Measures balance and stability by standing on one leg while the other
leg is raised.

Plate Tapping Test: Measures coordination and speed by tapping a plate with one hand as
quickly as possible while the other hand holds a plate in a designated position.

Age Group 9-18 years / Class 4-12

BMI (Body Mass Index): Same as above, measures body fat based on height and weight.

50m Speed Test: Measures speed and agility by running 50 meters as quickly as possible.

600m Run/Walk: Measures endurance by running or walking 600 meters.

Sit & Reach Flexibility Test: Measures flexibility of the hamstrings and lower back by reaching
forward while seated.

Strength Test:
Partial Abdominal Curl Up: Measures core strength by performing a modified sit-up.

Push-Ups for Boys: Measures upper body strength by performing standard push-ups.

Modified Push-Ups for Girls: Measures upper body strength by performing modified push-ups.

These tests are designed to assess physical fitness, strength, speed, flexibility, and endurance for
children and adolescents.

Measurement of Cardio-Vascular Fitness –

Harvard Step Test
The Harvard Step Test is used to measure cardiovascular fitness by evaluating how quickly the
heart rate returns to normal after exercise.
Procedure:
Step Up and Down: The participant steps up and down on a bench (or step) at a rate of 30 steps
per minute for 5 minutes (or until exhaustion).

Pulse Measurement: After completing the exercise, the pulse rate is measured at:

1 minute after the exercise.

1.5 minutes after the exercise.

Formula for Cardio-Vascular Fitness Score:

The fitness score is calculated using the following formula:

Fitness Score = (100 x Test Duration in seconds) / (2 x Sum of Heartbeats in Recovery

Period)

Interpretation:
A higher fitness score indicates better cardiovascular fitness, as the heart rate returns to normal
more quickly after exercise.

The lower the pulse rate at 1-1.5 minutes, the better the cardiovascular fitness.

This test helps assess aerobic capacity and heart health.

Computing Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR) is the amount of energy (calories) your body
needs to perform basic life-sustaining functions such as breathing, circulation, and cell
production while at rest.

BMR Calculation Formula:

There are different formulas for calculating BMR. The most commonly used ones are:

Harris-Benedict Formula:

FOR MEN:
BMR = 88.362 + (13.397 x weight in kilograms) + (4.799 x height in centimeters) - (5.677 x age in
years).

FOR WOMEN:

BMR = 447.593 + (9.247 x weight in kilograms) + (3.098 x height in centimeters) - (4.330 x age in
years).

Rikli & Jones - Senior Citizen Fitness Test

This test is designed to measure the fitness levels of senior citizens across different physical
domains like strength, flexibility, agility, and endurance.

Tests Included:
Chair Stand Test (Lower Body Strength):

Measures the strength of the lower body by timing how many times a person can stand up and
sit down in 30 seconds without using hands.

Arm Curl Test (Upper Body Strength):

Measures upper body strength by counting how many arm curls (bicep curls) can be completed
in 30 seconds using a 5-pound dumbbell for women and 8-pound for men.

Chair Sit & Reach Test (Lower Body Flexibility):

Assesses lower body flexibility, especially hamstring and lower back flexibility. The person sits on
a chair and reaches towards their toes while keeping their legs extended.

Back Scratch Test (Upper Body Flexibility):

Measures flexibility in the shoulders and upper back by reaching one hand over the shoulder
and the other up the middle of the back to try and touch the fingers. The difference between
the hands' distance is measured.

Eight Foot Up & Go Test (Agility):

Assesses agility and balance. The person starts seated, then rises, walks 8 feet, turns around,
and returns to the seated position. Time is measured.

Six-Minute Walk Test (Aerobic Endurance):

Measures aerobic endurance by timing how far a person can walk in 6 minutes. The distance
covered is used to assess cardiovascular endurance.

SUMMARY:

The Rikli & Jones Senior Citizen Fitness Test is a comprehensive assessment tool for senior
citizens to evaluate strength, flexibility, agility, and aerobic endurance. These tests help in
monitoring health and fitness, guiding exercise programs, and promoting active aging.

Johnsen-Methney Test of Motor Educability

The Johnsen-Methney Test is used to assess a person’s ability to learn and perform basic motor
skills. It evaluates physical coordination and motor learning, particularly in children or
individuals with learning difficulties.

Test Components:
Front Roll:

The individual is required to perform a front roll (forward somersault). This tests balance,
coordination, and body control.

Roll:

This involves rolling the body on the ground, testing flexibility, and the ability to perform
rotational movements.

Jumping Half-Turn:

The individual jumps and turns 180 degrees mid-air, landing facing the opposite direction. It
evaluates agility, balance, and coordination.

Jumping Full-Turn:
In this test, the individual performs a full 360-degree turn while jumping. It assesses balance,
coordination, spatial awareness, and the ability to execute complex movements.

PURPOSE:

The Johnsen-Methney Test is used to measure motor educability by observing how well an
individual can learn and perform fundamental movements. It’s useful in educational and
developmental contexts to assess motor skill development and readiness for more complex
physical tasks.

Unit 7 Physiology & Injuries in

Sport (marks-4)

Physiological Factors Determining

Components of Physical Fitness
Physical fitness is influenced by various physiological factors that affect the body’s ability to
perform physical activities. The main components of physical fitness include cardiorespiratory
endurance, muscular strength, muscular endurance, flexibility, and body composition. The
physiological factors affecting these components are as follows:

1. CARDIORESPIRATORY ENDURANCE (AEROBIC FITNESS)

Cardiovascular System: The heart’s ability to pump blood effectively and the lungs’ ability to
deliver oxygen to the bloodstream.

VO2 Max (Maximum Oxygen Uptake): The maximum amount of oxygen the body can use
during intense exercise. A higher VO2 max means better cardiovascular fitness.

Adaptations: Regular aerobic exercise improves the efficiency of the heart and lungs,
enhancing endurance.

2. MUSCULAR STRENGTH

Muscle Fibers: Muscles are made up of different fiber types (fast-twitch and slow-twitch). Fast-
twitch fibers provide strength for short bursts, while slow-twitch fibers are more endurance-
oriented.
Neuromuscular Efficiency: The ability of the nervous system to activate muscle fibers
effectively contributes to the strength capacity of an individual.

3. MUSCULAR ENDURANCE

Energy Systems: Muscular endurance depends on the muscles’ ability to sustain prolonged
contractions without fatigue. This relies on the efficiency of the anaerobic energy system (such
as lactic acid tolerance) and aerobic energy system.

Mitochondrial Density: A higher density of mitochondria in muscle cells allows for better
energy production, aiding in endurance.

4. FLEXIBILITY

Joint Range of Motion: The ability of a joint to move through its full range of motion depends
on the condition of the muscles, ligaments, and tendons surrounding it.

Elasticity of Muscles and Connective Tissue: Regular stretching exercises increase flexibility
by improving the elasticity of muscles and connective tissues.

5. BODY COMPOSITION

Proportion of Fat to Lean Mass: A healthy body composition consists of lower levels of body
fat and a higher proportion of lean muscle mass.

Metabolic Rate: Higher muscle mass increases metabolism, while excess fat can limit
performance and mobility.

Conclusion
The physiological factors affecting physical fitness are interconnected and crucial for improving
an individual’s performance in various physical activities. By understanding and training these
factors, one can enhance the components of physical fitness, leading to better health and
performance.

Effect of Exercise on the Muscular System

Exercise has a significant impact on the muscular system, improving its strength, endurance, and
overall performance. Different types of exercise, such as resistance training (strength training)
and aerobic exercises, bring about various physiological changes in the muscles.

1. MUSCLE STRENGTH AND HYPERTROPHY

Hypertrophy: Regular resistance or strength training causes an increase in muscle size, known as
hypertrophy. This occurs because muscle fibers enlarge as they adapt to the stresses imposed
during exercise.

Adaptation: The muscle fibers increase the number of myofibrils (the contractile units of
muscle), which leads to stronger contractions and greater strength.

2. MUSCLE ENDURANCE

Increased Mitochondria: Endurance training, such as long-distance running or cycling, increases

the number of mitochondria in muscle fibers. These mitochondria are responsible for energy
production, improving the muscle’s ability to sustain prolonged activity.

Capillary Density: Regular aerobic exercise increases the density of capillaries (small blood
vessels) within muscles, improving oxygen and nutrient delivery and waste removal, enhancing
muscle endurance.

3. FIBER TYPE ADAPTATIONS

Shift in Muscle Fiber Types: Exercise can influence the distribution of muscle fiber types. Aerobic
training increases the proportion of slow-twitch fibers, which are more suited for endurance,
while resistance training increases the proportion of fast-twitch fibers, which are suited for
strength and power.

Fast-Twitch Fibers: Resistance training increases the size and efficiency of fast-twitch fibers,
improving short-term strength and power.

Slow-Twitch Fibers: Endurance training enhances the oxidative capacity of slow-twitch fibers,
improving their ability to sustain continuous efforts over longer periods.

4. MUSCLE TONE AND DEFINITION

Muscle Tone: Regular physical activity enhances muscle tone, which refers to the partial
contraction of muscles that helps maintain posture and prevent muscle weakness.

Muscle Definition: With consistent exercise and proper nutrition, muscle definition improves as
fat is reduced and muscles become more visible due to the increase in muscle mass.

5. FLEXIBILITY AND RANGE OF MOTION

Increased Flexibility: Stretching exercises improve the flexibility of muscles, ligaments, and
tendons, allowing a greater range of motion in joints. This helps prevent injury and enhances
overall movement efficiency.

Elasticity of Muscles: Stretching increases the elasticity of muscles, making them more pliable
and able to stretch further without injury.
6. MUSCLE RECOVERY

Rest and Recovery: After intense exercise, muscles experience microtears. During rest, the body
repairs these tears, leading to stronger and more resilient muscle fibers. Proper recovery and
rest are essential to avoid muscle fatigue and injury.

Protein Synthesis: Exercise stimulates protein synthesis, a process where the body rebuilds
muscle fibers stronger than before.

Conclusion

Exercise leads to both short-term and long-term improvements in the muscular system. Regular
physical activity, whether aerobic or anaerobic, strengthens muscles, increases endurance, and
enhances flexibility and muscle tone. To optimize these benefits, it’s crucial to balance exercise
intensity with proper rest and nutrition.

Effect of Exercise on the Cardiorespiratory

System
Exercise has a profound impact on the cardiorespiratory system, which includes the heart,
lungs, and blood vessels. Regular physical activity improves the efficiency of the heart and lungs,
enhances oxygen delivery to muscles, and supports overall cardiovascular health.

1. CARDIOVASCULAR ADAPTATIONS

Heart Rate: During exercise, the heart rate increases to supply more oxygenated blood to the
muscles. With regular aerobic exercise, the resting heart rate decreases because the heart
becomes more efficient at pumping blood.

Stroke Volume: Stroke volume (the amount of blood pumped by the heart per beat) increases
with regular exercise, meaning the heart pumps more blood with each contraction. This results
in improved circulation and a higher oxygen supply to tissues.

Cardiac Output: The total amount of blood the heart pumps per minute (cardiac output)
increases during exercise to meet the body's increased demand for oxygen. Over time,
consistent exercise improves the body's ability to pump blood effectively.
Blood Pressure: Regular moderate-intensity exercise can help reduce resting blood pressure,
lowering the risk of cardiovascular diseases. Blood pressure increases during exercise to meet
the higher demand for oxygen but returns to normal post-exercise.

2. RESPIRATORY ADAPTATIONS

Increased Lung Capacity: Regular exercise improves lung capacity, allowing the body to take in
and use more oxygen. This is especially important during aerobic activities where high amounts
of oxygen are needed.

Efficiency in Oxygen Exchange: Exercise improves the efficiency of gas exchange in the lungs,
allowing for better oxygen uptake and carbon dioxide removal during physical activity.

Breathing Rate: During exercise, the breathing rate increases to supply the muscles with more
oxygen. With regular exercise, the lungs adapt to become more efficient, improving the ability
to sustain higher exercise intensities.

3. HEMOGLOBIN AND OXYGEN TRANSPORT

Increased Hemoglobin Levels: Regular endurance exercise increases the number of red blood
cells and hemoglobin, the protein that carries oxygen in the blood. This boosts the capacity to
transport oxygen to muscles during exercise.

Improved Oxygen Delivery: With increased hemoglobin and a more efficient cardiovascular
system, the delivery of oxygen to muscle tissues improves, supporting sustained physical
activity.

4. ENHANCED CAPILLARY NETWORK

Capillary Density: With consistent aerobic exercise, the density of capillaries (tiny blood vessels)
in muscles increases. This enhances oxygen delivery and nutrient exchange at the cellular level,
improving endurance and reducing fatigue.

Improved Blood Flow: The expansion of the capillary network ensures that muscles receive
more oxygen and nutrients, while waste products like carbon dioxide are efficiently removed
during exercise.

5. RECOVERY AND ADAPTATION

Faster Recovery: Regular exercise improves the ability of the heart and lungs to recover quickly
after physical activity. This is because the heart and respiratory system become more efficient,
allowing for quicker restoration of normal functioning post-exercise.

Adaptation to Exercise: Over time, the heart and lungs adapt to physical activity, becoming more
efficient at supplying oxygen and removing waste products. This leads to better overall
cardiovascular health and improved exercise performance.

Conclusion
Exercise has a significant and positive effect on the cardiorespiratory system. Regular physical
activity improves heart function, lung capacity, blood circulation, and oxygen delivery to
muscles. These adaptations enhance endurance, promote cardiovascular health, and improve
overall physical fitness. Aerobic exercises, such as running, swimming, and cycling, are
particularly beneficial for developing and maintaining a healthy cardiorespiratory system

Physiological changes due to aging

Aging leads to a variety of physiological changes in the body. These changes are gradual and can
affect different systems, including the musculoskeletal system, cardiovascular system,
respiratory system, nervous system, and other vital organs. As individuals age, the body’s ability
to perform physical tasks declines due to these natural changes.

1. MUSCULOSKELETAL SYSTEM

Decreased Muscle Mass and Strength: With age, there is a decrease in muscle mass and
strength, a condition known as sarcopenia. This results in reduced mobility and coordination.

Joint Stiffness: The cartilage in joints deteriorates over time, leading to stiffness, pain, and a
reduced range of motion. Osteoarthritis is common in older adults.

Bone Density Reduction: Bone density decreases as part of the aging process, leading to brittle
bones and an increased risk of fractures. Osteoporosis is a condition that becomes more
prevalent with aging.
2. CARDIOVASCULAR SYSTEM

Decreased Heart Function: The heart becomes less efficient with age, with a reduction in
maximum heart rate and cardiac output during exercise. This makes physical activity more
strenuous.

Hardening of Arteries (Arteriosclerosis): The walls of arteries become thicker and less elastic,
leading to higher blood pressure and a reduced ability to circulate blood effectively. This
increases the risk of cardiovascular diseases such as hypertension and atherosclerosis.

Decreased Blood Flow: Reduced elasticity of blood vessels and the heart's efficiency results in
slower blood flow, which can affect oxygen and nutrient delivery to tissues and organs.

3. RESPIRATORY SYSTEM

Decreased Lung Capacity: Aging reduces lung capacity and the efficiency of gas exchange in the
lungs. This results in a decrease in maximum oxygen uptake and a reduced ability to perform
physical activities requiring heavy breathing.

Weakened Respiratory Muscles: The muscles involved in breathing, such as the diaphragm and
intercostal muscles, weaken with age, reducing respiratory efficiency.

Decreased Vital Capacity: The maximum amount of air that can be exhaled after a deep
inhalation decreases with age, leading to limited airflow and difficulty with deep breathing.

4. NERVOUS SYSTEM

Slower Reflexes and Coordination: Aging affects the nervous system, leading to slower reflexes,
reduced coordination, and less efficient response times to stimuli. This can increase the risk of
falls and accidents.
Cognitive Decline: Cognitive functions such as memory, problem-solving, and attention span
often decline with age due to changes in brain structure and function. Conditions like dementia
or Alzheimer's disease can occur.

Reduced Sensory Function: Sensory functions, such as vision, hearing, taste, and touch, tend to
decline with age. Age-related macular degeneration, hearing loss, and reduced sense of taste
and smell are common.

5. ENDOCRINE SYSTEM

Hormonal Changes: With aging, the production of certain hormones, such as growth hormone,
estrogen (in women), and testosterone (in men), decreases. This contributes to changes in
metabolism, mood, and muscle mass.

Metabolism Slows Down: The basal metabolic rate decreases with age, leading to weight gain if
diet and activity levels are not adjusted. This also contributes to higher fat accumulation in the
body.

6. IMMUNE SYSTEM

Decreased Immune Function: The immune system weakens with age, making older adults more
susceptible to infections and diseases. This is known as immunosenescence.

Reduced Inflammatory Response: Aging leads to a slower inflammatory response, which can
impair the body’s ability to heal and recover from injuries or illnesses.

7. SKIN AND HAIR

Loss of Skin Elasticity: The skin becomes thinner, drier, and loses its elasticity with age. Wrinkles,
age spots, and sagging are common signs of aging skin.

Hair Thinning: Hair growth slows down, and many people experience thinning of hair or graying
as a result of reduced melanin production in hair follicles.
8. RENAL (KIDNEY) FUNCTION

Decreased Kidney Function: Kidney function declines with age due to reduced glomerular
filtration rate (GFR), leading to a slower clearance of waste and toxins from the body.

Reduced Fluid Balance: Older adults may have difficulty maintaining proper hydration levels and
are more prone to dehydration due to reduced kidney function.

Conclusion
Aging is associated with gradual physiological changes across all body systems. These changes
can affect mobility, strength, endurance, and overall health, making older adults more
susceptible to chronic conditions and health issues. However, regular physical activity, a
balanced diet, and a healthy lifestyle can help mitigate many of the negative effects of aging,
improving quality of life and maintaining function for longer.

Sports injuries: Classification (Soft Tissue

Injuries Abrasion, Contusion ,Laceration,
Incision ,Sprain & Strain ;Bone & Joint Injuries-
Dislocation ,Fractures – Green Stick ,
Comminuted ,Transverse Oblique& Impacted)

SPORTS INJURIES: CLASSIFICATION

Sports injuries can be broadly classified into soft tissue injuries and bone and joint injuries. Both
categories include various types of injuries, each with distinct characteristics and treatment
approaches.
1. SOFT TISSUE INJURIES
Soft tissue injuries affect the muscles, tendons, ligaments, and skin. These are common in sports
due to impacts, falls, or overuse.

a) Abrasion

Definition: A superficial injury where the outer layer of the skin (epidermis) is scraped off,
typically caused by friction (e.g., falling on the ground).

Symptoms: Pain, bleeding, redness, and swelling at the site of injury.

Treatment: Clean the wound to prevent infection, apply antiseptic, and cover with a bandage.

b) Contusion

Definition: A bruise caused by a direct blow or impact that damages blood vessels under the
skin without breaking the skin.

Symptoms: Pain, swelling, and discoloration (purple or blue marks) at the site of impact.

Treatment: Rest, ice, compression, and elevation (R.I.C.E.) to reduce swelling and pain.

c) Laceration

Definition: A deep cut or tear in the skin caused by sharp objects or impacts.

Symptoms: Deep wound with jagged edges, pain, and bleeding.

Treatment: Clean the wound, apply pressure to stop bleeding, and seek medical attention for
stitches if necessary.

d) Incision

Definition: A clean, surgical-like cut usually made by sharp objects like glass or metal.

Symptoms: A clean, straight cut with clear edges, bleeding.

Treatment: Clean the wound, apply pressure to stop bleeding, and get stitches if required.

e) Sprain

Definition: An injury to a ligament (tissues connecting bones) caused by overstretching or

tearing.

Symptoms: Swelling, pain, bruising, and difficulty moving the affected joint.
Treatment: R.I.C.E., along with rest and possible use of a brace to support the joint.

f) Strain

Definition: An injury to a muscle or tendon due to overextension or overstretching.

Symptoms: Pain, swelling, and limited movement in the affected muscle or tendon.

Treatment: R.I.C.E. and, in severe cases, physical therapy or rest to allow the muscle or tendon
to heal.

2. BONE AND JOINT INJURIES

Bone and joint injuries involve fractures, dislocations, and damage to bones and joints that
often require immediate medical attention.

a) Dislocation
Definition: The displacement of a bone from its normal position in the joint.

Symptoms: Deformity at the joint, intense pain, swelling, and inability to move the joint.

Treatment: Immediate medical attention is required to realign the bones and prevent further
damage.

b) Fractures
A fracture is a break or crack in the bone, usually caused by trauma or excessive force. Types of
fractures include:

I) GREENSTICK FRACTURE:

Definition: A partial fracture where the bone bends and cracks on one side, but doesn't break all
the way through, common in children due to their softer bones.

Symptoms: Pain, swelling, and possible visible deformity.

Treatment: Immobilization with a cast and sometimes realignment (reduction) by a doctor.

II) COMMINUTED FRACTURE:

Definition: A fracture where the bone breaks into several pieces, typically caused by high-impact
trauma.
Symptoms: Severe pain, swelling, bruising, and possible deformity.

Treatment: Surgery may be required to realign the bone and secure it with pins, plates, or
screws.

III ) TRANSVERSE F RACTURE :

Definition: A break in the bone that occurs in a straight line across the bone, usually caused by a
direct impact.

Symptoms: Immediate pain, swelling, and possible difficulty moving the affected area.

Treatment: Immobilization with a cast or splint, and sometimes surgery to align the bone.

IV) OBLIQUE FRACTURE:

Definition: A fracture that occurs at an angle across the bone, often caused by a diagonal impact
or twisting motion.

Symptoms: Pain, swelling, and deformity at the site of fracture.

Treatment: Similar to transverse fractures, requiring immobilization or surgical intervention.

V) IMPACTED F RACTURE :

Definition: A fracture where the ends of the broken bones are driven into each other, typically
caused by high-energy impacts.

Symptoms: Intense pain, inability to move the affected part, swelling, and possible deformity.

Treatment: Surgical intervention to realign and stabilize the bone ends.

Conclusion
Sports injuries can be classified into soft tissue injuries and bone & joint injuries, each requiring
specific treatment methods. Soft tissue injuries like abrasions, contusions, and strains are
typically managed with R.I.C.E. and sometimes medical interventions. Bone injuries, including
dislocations and fractures, often require immediate medical care and, in some cases, surgery.

Unit 8 Biomechanics and Sports

(marks-10)
Newton's Laws of Motion and its Application in
Sports
Newton’s Three Laws of Motion explain the relationship between a body’s motion and the
forces acting on it. These laws have direct applications in sports.

i) Newton’s First Law of Motion (Law of Inertia)

Statement: An object remains at rest or in uniform motion unless acted upon by an external
force.

APPLICATION IN SPORTS:

When a football is kicked, it remains stationary until acted upon by an external force (such as
the force applied by the player’s foot). Similarly, a moving object (e.g., a ball or a player) will
continue in its motion unless stopped by forces like friction or air resistance.

ii) Newton’s Second Law of Motion (Law of Acceleration)

Statement: The force acting on an object is equal to the mass of the object multiplied by its
acceleration (F=ma).

APPLICATION IN SPORTS:

When a sprinter accelerates on the track, the force applied by their legs (via friction with the
ground) causes them to speed up. The greater the force applied, the greater the acceleration.
Similarly, a larger player may take more force to accelerate than a smaller player due to mass.

iii) Newton’s Third Law of Motion (Action and Reaction)

Statement: For every action, there is an equal and opposite reaction.

APPLICATION IN SPORTS:

In basketball, when a player jumps off the ground, their legs exert a force on the ground
(action), and the ground exerts an equal and opposite force (reaction), propelling the player
upwards.
2. Types of Levers and their Application in
Sports
A lever is a rigid bar that rotates around a fixed point called the fulcrum. Levers are classified
into three types based on the relative positions of the fulcrum, effort, and load.

i) First Class Lever

DESCRIPTION: The fulcrum is between the effort and the load.

EXAMPLE IN SPORTS:

A seesaw or a scissors. In sports, a crowbar used for lifting or breaking objects can be
considered a first-class lever.

ii) Second Class Lever

DESCRIPTION: The load is between the effort and the fulcrum.

EXAMPLE IN SPORTS:

A wheelbarrow is a second-class lever. In sports, when a player performs a calf raise (lifting the
body weight with the toes acting as the fulcrum), the weight of the body acts as the load, with
the effort exerted by the calf muscles.

iii) Third Class Lever

DESCRIPTION: The effort is between the fulcrum and the load.

EXAMPLE IN SPORTS:

Biceps curl: The elbow joint acts as the fulcrum, the effort is applied by the biceps, and the load
is the weight being lifted. This is the most common type of lever in human movement.

3. Equilibrium – Dynamic & Static and Centre

of Gravity and its Application in Sports
i) Static Equilibrium
DEFINITION: An object is in static equilibrium when it is at rest, and the sum of forces and
torques acting on it is zero.

EXAMPLE IN SPORTS:
A high jumper at the moment they are not moving (before takeoff or after landing), when their
body is stable and balanced.

ii) Dynamic Equilibrium

DEFINITION: Dynamic equilibrium occurs when an object is in motion but still balanced, with the
sum of all forces and torques equal to zero.

EXAMPLE IN SPORTS:

A skater gliding smoothly across the ice, maintaining balance while in motion, or a soccer player
dribbling the ball while maintaining balance.

iii) Centre of Gravity (CG)

DEFINITION: The center of gravity is the point where the total weight of an object or body is
considered to act. It plays an important role in stability and balance.

APPLICATION IN SPORTS:

Gymnasts must control their center of gravity while performing aerial movements to avoid
falling.

Javelin throwers adjust their body posture to ensure the center of gravity is properly aligned for
better distance and accuracy.

4. Friction and Sports

Friction is the force that resists the relative motion between two surfaces in contact.

Types of Friction:
STATIC FRICTION: The friction that prevents two objects from sliding past each other.

KINETIC (DYNAMIC) FRICTION: The friction that resists the motion of two objects already in
motion.

APPLICATION IN SPORTS:

Running Shoes: The sole of a running shoe is designed with specific patterns to increase friction
with the ground, providing better grip.

Sports like Basketball and Football: Athletes rely on friction between their shoes and the court
or field to maintain traction and prevent slipping.

Sliding Sports: In sports like curling or sledding, reducing friction (e.g., by using ice or polished
surfaces) allows players or objects to slide smoothly.
5. Projectile Motion in Sports
Projectile Motion refers to the motion of an object thrown or projected into the air, influenced
by gravity and air resistance. The object moves in a curved path (parabolic trajectory).

KEY FACTORS:

Angle of Projection: The angle at which an object is launched determines its trajectory.

Initial Speed: The speed at which an object is thrown or kicked.

Height of Projection: The height from which the object is launched also affects the range and
flight path.

APPLICATION IN SPORTS:

Football/Soccer: When a player kicks a ball, it follows a parabolic trajectory. The angle of the
kick and the speed affect how far and high the ball travels.

Basketball: When shooting a ball, the angle and speed at which it is launched determine the
chances of making a successful shot.

Javelin Throw: The athlete needs to consider the angle of release to maximize the distance the
javelin travels, taking into account gravity and air resistance.

Conclusion
These principles of physics — including Newton's Laws, the mechanics of levers, equilibrium,
friction, and projectile motion — are fundamental to understanding sports performance. They
not only help athletes improve their techniques but also ensure safety and efficiency in various
sports activities.

Unit 9 Psychology and Sports

(marks-7)
1. Personality: Definition & Types (Jung
Classification & Big Five Theory)
i) Definition of Personality
Personality refers to the combination of characteristics or qualities that form an individual’s
distinctive character. It includes behaviors, attitudes, feelings, and ways of thinking that are
consistent across different situations and over time.

ii) Types of Personality

Jung's Classification of Personality Types:

1. Extraverted Personality: Focuses on the external world, tends to be sociable, energetic,

and enjoys interacting with others.
2. Introverted Personality: Focuses on the inner world of thoughts and ideas, tends to be
reserved, reflective, and less engaged with large groups.

Big Five Personality Theory:

The Big Five model is a widely accepted framework for understanding personality. It includes
five broad dimensions:

1. Openness to Experience: Creativity, curiosity, and a preference for novelty.

2. Conscientiousness: Being organized, reliable, and goal-oriented.
3. Extraversion: Sociability, enthusiasm, and assertiveness.
4. Agreeableness: Kindness, cooperativeness, and empathy.
5. Neuroticism: Emotional instability, anxiety, and mood swings.

2. Motivation, Its Types & Techniques

I) DEFINITION OF MOTIVATION

Motivation refers to the internal drive or desire that influences behavior, determining the
direction, intensity, and persistence of efforts in achieving a goal.

II) TYPES OF MOTIVATION

1. Intrinsic Motivation: Motivation that comes from within the individual, such as the joy
of playing a sport or the satisfaction of personal achievement.

Example: A runner who enjoys the experience of running itself.

 2. Extrinsic Motivation: Motivation that comes from external rewards or pressure, such as
trophies, money, or recognition.

Example: A football player motivated by winning a medal or prize money.

III) TECHNIQUES TO ENHANCE MOTIVATION

1. Goal Setting: Setting clear, achievable goals can increase motivation by providing a sense
of direction and purpose.
2. Positive Reinforcement: Rewarding progress or achievement encourages continued
effort and persistence.
3. Visualization: Mentally rehearsing success or positive outcomes boosts confidence and
motivation.
4. Self-Talk: Using encouraging, motivating words or phrases to overcome challenges and
maintain focus.

5.Peer Support: Surrounding oneself with motivated individuals can foster an environment that
encourages effort and progress.

3. Exercise Adherence: Reasons, Benefits &

Strategies for Enhancing it
I) DEFINITION OF EXERCISE ADHERENCE

Exercise adherence refers to the ability and willingness of an individual to consistently engage in
a physical activity program or routine.

II) REASONS FOR LACK OF EXERCISE ADHERENCE

1. Lack of Time: Busy schedules and other life commitments.

2. Lack of Motivation: Not feeling driven or inspired to exercise regularly.
3. Injury or Discomfort: Previous injuries or fear of injury can discourage participation.
4. Boredom: Repetitive routines that do not provide enjoyment or variety.

III ) BENEFITS OF EXERCISE ADHERENCE

1. Physical Health: Regular exercise improves cardiovascular health, strength, flexibility, and
reduces the risk of chronic diseases like diabetes.
2. Mental Health: Exercise boosts mood, reduces stress, and improves overall mental well-
being.
3. Improved Longevity: Regular physical activity is associated with a longer life span.
4. Better Sleep: Exercise contributes to better sleep patterns and overall quality of rest.
IV) S TRATEGIES FOR ENHANCING EXERCISE ADHERENCE

1. Set Specific Goals: Clear, measurable goals increase focus and commitment to exercise.
2. Make It Enjoyable: Choose activities that are fun and engaging to ensure long-term
participation.
3. Find a Workout Buddy: Exercising with a partner can enhance motivation and
accountability.
4. Progress Tracking: Monitoring progress helps maintain motivation and provides a sense
of achievement.

5. Create a Routine: Establishing a regular exercise schedule helps integrate activity into daily
life.

4. Meaning, Concept & Types of Aggression in

Sports
I) MEANING OF AGGRESSION IN SPORTS

Aggression in sports refers to any behavior intended to harm or injure another player, either
physically or psychologically. It may also refer to hostile attitudes or actions that disrupt the
game or show hostility toward the opponent.

II) TYPES OF AGGRESSION IN SPORTS

Hostile Aggression: This is aggression driven by anger or frustration with the intent to harm or
injure an opponent. For example, a player deliberately fouling or hitting an opponent out of
spite.

Instrumental Aggression: This type of aggression is aimed at achieving a goal or gaining an

advantage in the game, rather than hurting an opponent. It may include hard tackles in football
or rugby to stop the opponent from scoring.

III ) MANAGING AGGRESSION IN SPORTS

Understanding the difference between assertive behavior (which is controlled and within the
rules) and aggressive behavior (which is harmful and breaks the rules) is important for athletes
and coaches in ensuring that aggression does not negatively impact the sport or the players'
behavior.
5. Psychological Attributes in Sports – Self-
Esteem, Mental Imagery, Self-Talk, Goal
Setting
i) SELF-ESTEEM IN SPORTS

Self-Esteem refers to an individual’s perception of their own worth. High self-esteem can
improve confidence, while low self-esteem may hinder performance.

In Sports: Athletes with high self-esteem are more likely to perform well under pressure and
cope with failure constructively. Coaches encourage self-esteem by providing positive feedback
and recognition.

II) MENTAL IMAGERY IN SPORTS

Mental Imagery involves vividly imagining a specific performance or event, such as visualizing a
successful goal or a perfect jump.

In Sports: Athletes use mental imagery to enhance concentration, improve performance, and
reduce anxiety. For example, a swimmer may visualize themselves swimming smoothly before a
race.

III ) S ELF-TALK IN SPORTS

Self-Talk refers to the internal dialogue that occurs in an athlete's mind. It can be either positive
(encouraging) or negative (critical).

In Sports: Positive self-talk can enhance confidence and focus, whereas negative self-talk can
lower performance. Athletes use techniques like affirmation and positive reinforcement to
maintain a motivating inner dialogue.

iv) GOAL SETTING IN SPORTS

Goal Setting involves establishing clear, measurable, and time-bound objectives.

In Sports: Setting both short-term and long-term goals helps athletes stay focused, motivated,
and organized in their training and competition. For example, an athlete may set a goal to
improve their 100m sprint time within a month.

Conclusion
These psychological concepts—Personality, Motivation, Exercise Adherence, Aggression, and
Psychological Attributes—play a crucial role in sports performance. Understanding these
aspects can help athletes improve their skills, manage stress, maintain motivation, and perform
at their best.

Unit 10 Training in Sports (marks-

9)
Concept of Talent Identification and Talent
Development in Sports
I) TALENT IDENTIFICATION (TID) IN SPORTS

Definition: Talent Identification refers to the process of recognizing individuals who have the
potential to excel in a particular sport. The goal is to spot young athletes who possess the
attributes (physical, technical, and psychological) necessary for success in specific sports.

KEY FACTORS IN TALENT IDENTIFICATION:

1. Physical attributes: Strength, speed, endurance, flexibility, and coordination.

2. Psychological attributes: Mental toughness, focus, determination, and the ability to
cope with pressure.
3. Technical skills: Skills specific to a particular sport (e.g., dribbling in basketball,
swimming strokes).
4. Motivation: Desire to train, compete, and improve.

METHODS OF TALENT IDENTIFICATION:

1. Testing Physical Fitness: Using tests like speed, agility, and endurance assessments.
2. Scouting: Coaches, physical education teachers, and scouts identify potential talent at
schools, local clubs, or regional tournaments.
3. Psychological Assessment: Observing an athlete’s mental attitude, discipline, and
resilience.

II) TALENT DEVELOPMENT IN SPORTS

Definition: Talent Development refers to the structured process of nurturing and improving the
identified talents to help them achieve high-level performance. It involves continuous training,
education, and support to ensure athletes reach their full potential.

KEY ASPECTS OF TALENT DEVELOPMENT:

Long-Term Development: Focusing on a progressive and individualized plan to refine skills over
time.

Sports Science Support: Incorporating techniques from sports psychology, nutrition, and
biomechanics to enhance performance.

Coaching: Providing expert guidance to help athletes develop sport-specific techniques and
mental strength.

Competition: Engaging athletes in competitive events to build experience and assess growth.

2. INTRODUCTION TO SPORTS TRAINING CYCLE

– MICRO, MESO, MACRO CYCLE
The Sports Training Cycle is a long-term plan for athletes to improve their performance,
systematically progressing through stages. It’s divided into three cycles: Macrocycle, Mesocycle,
and Microcycle.

I) MACROCYCLE

Definition: The Macrocycle is the largest phase of the training cycle, typically lasting for one
year or the duration of a sports season. It represents the overall training plan and is focused on
long-term development.

Purpose: To plan the long-term development of the athlete, with an emphasis on building
strength, endurance, and skill.

Components: Pre-season training, in-season training, and post-season recovery.

II) MESOCYCLE

Definition: A Mesocycle is a shorter cycle within the macrocycle, typically lasting from 3 to 6
weeks. Each mesocycle has a specific focus such as improving strength, endurance, or
technique.

Purpose: To break down the macrocycle into manageable, focused training phases with specific
goals.

Example: A mesocycle focused on improving aerobic fitness or strength conditioning before

transitioning to sport-specific drills.

III ) MICROCYCLE

Definition: The Microcycle is the smallest training unit, typically lasting 1 week. It involves daily
or weekly planning of training sessions that fit into the broader mesocycle goals.
Purpose: To focus on specific training components such as skill development, recovery, or
tactical training.

Example: A microcycle could involve three sessions focused on agility drills, followed by
recovery days and then skill practice.

3. Types & Methods to Develop Strength,

Endurance, and Speed
I) STRENGTH DEVELOPMENT
Definition: Strength refers to the ability to exert force against resistance. It is crucial for athletes
to perform explosive movements and maintain stability.

METHODS TO DEVELOP STRENGTH:

Weight Training: Lifting weights (barbells, dumbbells) with different loads and repetitions to
build muscular strength.

Resistance Training: Using resistance bands or bodyweight exercises (e.g., squats, push-ups) to
develop muscular strength.

Plyometric Exercises: Explosive movements like jump squats and bounding, which help
develop power and strength.

II) ENDURANCE DEVELOPMENT

Definition: Endurance is the ability to sustain prolonged physical activity, especially over long
durations.

METHODS TO DEVELOP ENDURANCE:

Continuous Training: Engaging in steady-state aerobic activities such as running, swimming, or

cycling for extended periods.

Interval Training: Alternating between high-intensity efforts and recovery periods to improve
both aerobic and anaerobic endurance.

Fartlek Training: A mix of continuous running and interval training, often used by long-distance
runners.

III ) S PEED DEVELOPMENT

Definition: Speed refers to the ability to move as quickly as possible over a short distance.

METHODS TO DEVELOP SPEED:

Sprints: Short bursts of high-intensity running to develop maximum velocity.

Speed-Endurance Training: Sprinting for longer durations or through multiple intervals to build
speed with endurance.

Plyometric Training: Using explosive exercises (e.g., box jumps, sprint drills) to enhance
neuromuscular coordination and improve sprinting speed.

4. Types & Methods to Develop Flexibility and

Coordinative Ability
I) FLEXIBILITY DEVELOPMENT

Definition: Flexibility refers to the range of motion around a joint. It is essential for athletes to
perform movements efficiently and reduce the risk of injury.

METHODS TO DEVELOP FLEXIBILITY:

Static Stretching: Holding a stretch for 15-30 seconds after exercise to improve flexibility
gradually.

Dynamic Stretching: Stretching through movement, such as leg swings or arm circles, before
exercise to prepare the muscles.

PNF Stretching (Proprioceptive Neuromuscular Facilitation): A method that combines

stretching and contracting muscles to improve flexibility.

II) COORDINATIVE ABILITY DEVELOPMENT

Definition: Coordinative ability refers to an athlete’s capacity to execute complex motor tasks
smoothly and efficiently.

Methods to Develop Coordinative Ability:

Motor Skill Practice: Regular practice of sports-specific skills like dribbling, passing, or
shooting.

Balance and Agility Training: Exercises like ladder drills or balancing on unstable surfaces
(e.g., BOSU balls) to improve coordination.

Reaction Time Drills: Practice exercises that involve quick decision-making, such as responding
to a coach’s whistle or a ball being thrown in random directions.
5. Circuit Training – Introduction & Its
Importance
I) INTRODUCTION TO CIRCUIT TRAINING

Definition: Circuit Training is a form of workout that involves a series of exercises performed in
sequence with minimal rest in between. It is designed to target different muscle groups and
improve overall fitness in a short time.

Structure: Circuit training typically consists of 6-10 exercise stations that work on different
aspects of fitness, such as strength, endurance, or flexibility.

II) IMPORTANCE OF CIRCUIT TRAINING

Efficiency: Circuit training allows athletes to work on multiple fitness components (strength,
speed, endurance) in a short time.

Variety: The different exercises prevent boredom and keep the workout interesting and
engaging.

Increased Cardiovascular Fitness: The minimal rest period between exercises keeps the heart
rate elevated, which improves cardiovascular endurance.

Versatility: Can be adapted for athletes of all fitness levels, from beginners to elite athletes,
and for different sports.

Conclusion
Understanding Talent Identification and Talent Development in sports is crucial for creating
future champions. The Sports Training Cycle (Macro, Meso, Micro) helps in organizing training
efficiently. By focusing on methods to develop strength, endurance, speed, flexibility, and
coordinative ability, athletes can improve their overall performance. Circuit training offers a
dynamic and efficient way to develop multiple aspects of fitness in a time-effective manner.

CBSE Class 12 Physical Education syllabus.

Sample paper 2024-2025 -

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Solution of sample paper
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