Ontents: Class 12
Ontents: Class 12
PHYSICAL EDUCATION
h ontents
apter Class 12th
6. Exercises 34-44
CBSE 1
CENTRAL BOARD OF SECONDARY EDUCATION
CBSE Class 12 Physical Education Term - I Syllabus 2021-22
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PHYSICAL EDUCATION PRACTICAL
Max. Marks 15
* Basketball, Football, Kabaddi, Kho-Kho, Volleyball, Handball, Hockey, Cricket, Bocce &
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UNIT-I: PLANNING IN SPORTS
Pre competition
1. Organizing committee 6. Entertainment committee
2. Publicity committee 7. Reception committee
3. Accommodation committee 8. Transport committee
4. Refreshment committee 9. Medical committee
5. Official committee 10.Committee for Entries and Programme
During competition
1. Technical committee 3. Prize committee
2. Official committee 4.Ceremony committee
Post competition
1. Keeping of Record
2. Finance and Record
3. A brief report regarding entire championship
Importance of Tournament
1. Promote entertainment
2. Development of sports skills
3. Promotes integration at national and international levels
4. Helpful in selection of deserving players
5. Development of social qualities
6. Promotion of sports
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Types of tournaments
There are four types of tournaments which are mentioned below.
1. Knock-Out Tournament.
2. Combination Tournament.
3. League or Round Robin League Tournament.
4. Challenge tournament.
League tournament is also called ‘round robin’ tournament. Mr. Burger was the first person, who
imagined about the league tournament and owing to that, it is also called ‘Burger System’. According
to this tournament, every team plays with every other team once, if it is a single league tournament. If
it is a double league tournament, each team plays with every other team twice.
Types of league tournament:
1. Single League tournament 2. Double League tournament
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Disadvantages of league tournament:
1. It requires more time.
2. It costs more.
3. The teams coming from far and wide generally face more problems because such tournaments
waste their time and money.
4. It requires more arrangements for sports official and teams.
5. Most of the teams become psychologically down due to their defeat again and again. In such
situation, these teams become unable to show good performance. That is why; the spectators do
not get proper recreation.
3. Combination Tournament:
1. Knock-out cum Knock-out:
2. League cum League:
3. Knock-out cum League:
4. League cum Knock-out Tournament:
Procedure to draw Fixture – Knock-out (Bye and Seeding) and League (staircase and Cyclic)
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Number of teams in each quarter:
If the number of teams is less, the teams are divided into upper and lower halves only. On the
other hand, if number of teams is more, teams are divided into upper and lower halves and these
halves are further divided into two parts. It means that the upper half has two quarters, i.e. 1st
quarter and IInd quarter and the lower half has IIIrd quarter and IVth quarter. For determining the
number of teams in each quarter, the total number of teams is divided by 4. If the remainder
remains zero, there will be 4 quarters with equal number of teams. If remainder remains the
following method will be applied.
1 U.H. BYES 2 1
2 U.H. BYES 6
Q.1 3 1
4
4 4
5 U.H. BYES 4
Upper half 1
6 U.H. BYES 3 6
7
7 6
Q.2 8
9 U.H. BYES 5 9
10 U.H. BYES 1 1 Winner
11 L.H. BYES 2
11
12 L.H. BYES 6
Q.3 13 11
14
14 14
15 L.H. BYES 4
Lower half 11
16 L.H. BYES 3
16
Q. 4 17 L.H. BYES 7
16
18 L.H. BYES 5
19
19 L.H. BYES 1
Consolation Tournament
In knock-out tournament, the team once defeated is eliminated or it can be said that such team does not
get second opportunity to play after losing a match. In knock-out tournament, a good team can be
eliminated if by chance it plays with another good team in the first round. It may be a setback to that
team. Therefore, consolation tournament is organized.
In consolation tournament one additional chance is given to the defeated teams. In this tournament, the
winner is declared
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First type: In this type of consolation tournament, each team gets two opportunities to play the matches.
The teams which are defeated in the first match get the opportunity to play in this type of tournament.
Regular
IR IIR IIR IVR
1 BYE IInd
2 1
3 3 2
Upper half 4 6
4
5 5 6
6 BYE IVth 6 Regular Winner
7 BYE IIIrd
7
9 8 8
Lower half 9 7
10BYE Vth
11 10
11 BYE 1st
Consolation rounds
IR IR
3
Upper half 3
5 Consolation Winner
9
Lower half 9
11
Second type: In this type of consolation tournament, the teams defeated in all the rounds, are given an
additional opportunity to take part in competition.
Regular rounds
IR IIR IIIR
1
1 2
2 2
Upper half
3 3
4
4
2 Regular Winner
5
6 5
6
Lower half 5
7
7 8
8
Consolation round
1
1–4 1
3
1–51 Consolation Winner
6
6–8 6
7
Seeding:
The sorting of the teams and fitting them in the fixtures so that the stronger teams do not meet each
other in earlier rounds is called seeding.
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Simple Seeding method: there is always a possibility in knock-out tournament that strong teams may
be paired with weak teams or all strong teams might have been grouped in upper or lower half. In this
way, some strong teams have the possibilities to be eliminated in the preliminary round. To avoid such
a situation seeding method is used. In this method, the strong teams are selected to keep them at
appropriate place in a fixture. For the selection of strong teams, the organizer must be well-aware
regarding the previous performance of teams. If two teams are to be seeded, then winner of the
previous tournament will be placed at the bottom of lower half and the loser on the top of upper half. If
four teams are to be seeded, the first two teams will be kept at the places maintained above. The third
seeded team will be kept on the top of lower half and the fourth seeded team will be kept at the lowest
place in the upper half. All the teams except seeded teams are kept in the fixtures by lots.
IR IIR IIIR IVR
1 Seeded BYE 2
2 1
2
3
Upper half 4 6
4
5 6
6 Seeded BYE 4
6 Winner
7 Seeded BYE 3
8 7
8
9 7
Lower half 10 BYE 5
10
11 Seeded BYE 1
Special seeding: In special seeding, the seeded players participate directly in quarter final or semi
final. They need not wait for longer duration.
IR IIR IIIR IVR
1 Seeded 2
2 1
Q.1 2
3
4
4
Upper 5
1
half 6
6
7
Q.2 6
8
8 10
9
10 Seeded 4 1 Winner
11 Seeded 3
12 11
Q.3 12
13 12
14
14 11
Lower 15
half 16
17 16
Q.4 18 BYES 1 19
19 Seeded 1
Procedure of fixture in league tournament: The following methods are used for fixtures in league
tournaments:
1. Cyclic Method
2. Staircase Method
3. Tubular or Graphical Method
Cyclic Method: in cycle method, if the number of teams is even, the team number 1 is fixed on the top
of right hand side and then other team numbers in ascending order consecutively downward and then
upward on the left side. If the number of teams is in odd. the bye is fixed on the top of the right side.
The rest of the procedure remains the same.
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Teams are rotated in clockwise direction. If number of teams is even, the number of rounds will be
(N-l). On the other hand, if the number of teams is odd, the number of rounds will remain the same.
Fixture of 6 teams : Fixture of 5 teams :
Total number of team : 6 Total number of team : 5
N(N 1) 6(6 1) N(N 1) 5(5 1)
Number of matches =15 Number of matches: =10
2 2 2 2
Number of rounds : N - 1 = 6 – I = 5 Rounds Number of rounds : N = 5 = 5 Rounds
IR IIR IIIR IVR VR IR IIR IIIR IVR VR
6 1 5 1 4 1 3 1 2 1 5 Bye 4 Bye 3 Bye 2 Bye 1 Bye
5 2 4 6 3 5 2 4 6 3 4 1 3 5 2 4 1 3 5 2
4 3 3 2 2 6 6 5 5 4 3 2 2 1 1 5 5 4 4 3
Staircase Method: In staircase method fixtures are made just like a ladder or a staircase. This method
is the easiest method because no bye is given to any team and there is no problem of odd and even
number to teams.
1–2
1–3 2–3
1–4 2–4 3–4
1–5 2–5 3–5 4–5
1–6 2–6 3–6 4–6 5–6
1–7 2–7 3–7 4–7 5–7 6–7
1–8 2–8 3–8 4–8 5–8 6–8 7–8
1–9 2–9 3–9 4–9 5–9 6–9 7–9 8–9
Methods of deciding the winner in League Tournament:
If a team gets maximum points in a tournament- it is declared the winner of the tournament. The
following way is used to give the points:
Winner of the match = 2 Points
Loser of the match = 0 point
Draw or equal match = 1 point
The following table is used to calculate the final points scored by each team.
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UNIT-II: SPORTS AND NUTRITION
Balanced diet
“A diet which consists of all the essential food constituents’ viz. proteins, carbohydrates, fats, vitamins,
minerals and water in correct proportion is called balanced diet.”
‘Nutrition’ is defined as the science of food and its relationship to health. In other words, it can be said
that Nutrition is the science of foods which deals with the dynamic process in which the food
consumed is digested, nutrients are absorbed, distributed to the tissues for utilization and wastes are
disposed off the body.
Non-Nutritive Components of Diet: They do not contribute or provide energy or calories. Roughage
or fiber, water, colors, flavors and pesticide residues etc. are among tens of thousands of non-nutritive
components of diet or food. As a matter of fact, there are a lot of non-nutritive components of diet
which can be identified easily. However, there are also so many non-nutritive components of diet
which are just beginning to be found. There may be thousands of phyto-chemicals which can both help
us or harm us. Some of them are considered to check the cancer initiators or promoters in the body.
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Components of Diet
WATER-SOLUBLE VITAMINS
Nutrient Function Sources
Thiamine Works as coenzyme (Thiamine Whole-grain cereals, pulses,
(vitamin B1) pyrophosphate-TPP) needed for energy peanuts and seeds,
Discovered by : metabolism; important for nerve function; mushrooms, green peas,
Casimir Funk needed for DNA and RNA synthesis beans, egg yolk and meat
Riboflavin Act as two coenzymes- Flavin Milk and milk products;
(vitamin B2) mononucleotide (FMN) and Flavin animal products like eggs,
Discovered by : adenine dinucleotide (FAD) needed for liver, kidney; green leafy
D.T. Smith & energy metabolism; important for vegetables e.g., broccoli;
E.G. Hendrik normal vision and skin health whole-grain cereals; legumes
Niacin (vitamin Part of an coenzymes- Nicotinamide Whole-grain cereals, pulses,
B3) adenine dinucleotide (NAD) and meat, poultry, fish, vegetables
Discovered by : nicotinamide adenine dinucleotide (especially mushrooms,
Conrad Elvehjem phosphate (NADP) needed for energy asparagus, and green leafy
metabolism; important for nervous vegetables), peanuts and
system, digestive system, and skin peanut butter. Eggs and milk
and milk products lack niacin
but are rich sources of EAA-
tryptophan which can be
converted to niacin in the
body when required. 60 mg
of tryptophan can be
converted to provide 1 mg
niacin.
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Vitamin B6 Part of coenzyme pyridoxal phosphate Meat, Poultry, fish, Nuts,
(Pyridoxal, needed for protein and amino acid sunflower seeds, pulses,
pyridoxine and metabolism and also involved in activity whole grains, spinach,
pyridoxamine) of many enzymes required for bananas, potatoes.
Discovered by : carbohydrate, fat and protein metabolism.
Paul Gyorgy It also helps in making white blood cells
and haem in haemoglobin.
Biotin Functions as coenzyme in metabolic Widespread in foods like
reactions. organ meats, such as liver or
kidney; egg yolk; nuts, such
as almonds, peanuts, and
walnuts; soybeans and other
legumes; whole grains;
bananas; cauliflower,
mushrooms; also produced in
intestinal tract by bacteria
Pantothenic acid Part of co-enzyme A (CoA) needed for Widespread in foods: milk,
energy metabolism meat, peanuts, eggs
Folic acid /Folate Part of an enzyme needed for making Green leafy vegetables
Discovered by : DNA and new cells, especially red blood particularly spinach, pulses,
Lucy Wills cells, formation of neurotransmitters, oranges and orange juice,
needed for maintenance of normal blood and liver. Other vegetables
pressure and reducing risk of cancer like cabbage, cauliflower,
broccoli are also good
sources
Cobalamin Part of two coenzymes methyl cobalamin Meat, poultry, fish, seafood,
(vitamin B12) and 5- deoxy adenylyl cobalamin, needed eggs, milk and milk
for making new products; not found in plant
cells; important to nerve function foods
Ascorbic acid Antioxidant, role in collagen Found in fruits and
(vitamin C) formation hence in wound healing, part vegetables, especially citrus
of an enzyme needed for protein fruits, fresh vegetables in the
metabolism; important for immune cabbage family, sprouts,
system, helps in iron absorption amla and guava
Essential Nonessential
Histidine Alanine
Isoleucine Arginine
Leucine Asparagine
Lysine Aspartate
Methionine Cysteine
Phenylalanine Glutamate
Threonine Glutamine
Tryptophan Glycine
Valine Proline
Serine
Tyrosine
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FAT-SOLUBLE VITAMINS
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WATER-SOLUBLE VITAMIN DEFICIENCIES
Deficient Vitamins Diseases
Thiamine (Vitamin B1) Beriberi
Riboflavin (Vitamin B2) Swollen lumps and retard immunity
Niacin (Vitamin B3) Pellagra
Pantothenic acid (Vitamin B5) Fatigue, apathy, and irritability.
Vitamin B6 kidney diseases such as Celiac & Crohn disease, etc.
Biotin (Vitamin B7) Affects the growth of hair and deteriorates skin health.
Folate (Vitamin B9) Weakens leucocytes
Vitamin B12 Anaemia
Ascorbic acid (Vitamin C) Scurvy
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NON-NUTRITIVE COMPONENTS OF DIET:
1. Fiber or Roughage: It is undigested part of the food. It cannot be digested by the human
intestinal tract. It consists of water and improves intestinal functions by adding bulk to food. It
helps the individual to satisfy the appetite. It helps to correct the disorders of large intestine.
Roughage or fiber can be divided into two categories
a. Soluble: It can dissolve in water. It reduces blood- sugar fluctuation and lower
cholesterols.
b. Insoluble: It cannot be dissolved in water. It is a good stool softener.
Usually 30 grams of fibers are recommended for adults per day. Both type of roughage or fibers
are equally significant for human beings. Fiber is helpful in decreasing the risk of heart disease
and preventing certain types of cancer.
Source: Wheat, fresh food, root, vegetable, oats, connective tissues of meat & fish are very
good sources of roughage.
2. Water: Water is also an essential component of diet. Even blood comprises 90% of water. With
the help of water through blood, the nutrients are carried to various cells of the body. It is also
significant in the excretion of waste products. It also regulates the body temperature. Our body
loses approximately 2% of our body weight as water per day. We recoup this loss of water by
drinking water and by intake of food substances. It also functions as a lubricant, keeps the skin
moist and protects the body from shock. Generally about 20% of water intake comes from food
and remaining intake comes from drinking water. It is excreted from the body in various forms
such as urine, faeces, sweating and water vapors in the exhaled breath
3. Color Compounds: The food or diet is prepared more appetizing and attractive to see by the
wide reflection of colors made possible through pigments. Natural pigments are found in fruits
and vegetables. The colors from animal products and grains are less bright. There are various
colors of fruits and vegetables such as red, orange, yellow, blue and cream.
4. Flavor Compounds: The flavors are derived from both nutritive and non-nutritive components
of food. Sometimes it becomes very difficult to know the source of a specific flavor. An acidic
food provides sour taste while alkaline one provides a bitter.
5. Plant Compounds: In addition to color compounds and flavor compounds, there are some
plants which contain other non-nutritive substances. When these substances are ingested they
may have beneficial or harmful effects. There are many compounds that inhibit cancer. There
are also numbers of harmful substances in plants which have harmful effects if ingested in
excess. Caffeine is such example. If it is taken in excess quantity it may increase heart rate,
secretion of stomach acid and urination.
Eating for Weight Control – A Healthy Weight, the Pitfalls of Dieting, Food Intolerance and
Food Myths
Meaning of Healthy Weight: Usually a healthy weight is that weight at which an individual leads a
healthy life without any risk of diseases.
Methods to Control Healthy Body Weight:
1. Lay Stress on Health not on Weight 8. Cut your Calories
2. Active Lifestyle 9. Yogic Exercises
3. Avoid Fatty Foods 10. Avoid Junk and Fast Food
4. Avoid Overeating 11. Don’t eat Frequently
5. Don’t Skip Meals 12. Avoid Alcohol, Smoking and Drugs
6. Balancing the Intake of Calories and Expenditure of Calories
7. Regular Exercise or Physical Activity 13.Set the Appropriate Goal
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The Pitfalls of Dieting
Nowadays everybody wants to look slim and trim. The individuals who are obese want to reduce
weight. They use various methods of weight-loss. Most of them adhere to dieting to lose weight. In the
beginning dieting produces good results or success. But after initial success it adds more weight later
on. Even research studies indicate that 90% of dieters gain all of their weight back and sometime more
than that. The best method of burning calories is to eat less and exercise more.
1. Extreme Reduction of Calories
2. Restrictions on Some Nutrients
3. Skipping Meals
4. Intake of Calories through Drinking
5. Underestimating the Calories
6. Intake of Labeled Food
7. Not Performing Exercise
Food Intolerance
The individual element of certain foods that cannot be properly processed and absorbed by our
digestive system is called Food Intolerance. Some persons can tolerate a reasonable amount of the food
but if they eat too much or too often they get symptoms of food intolerance because their body cannot
tolerate unlimited amounts.
Causes of Food Intolerance
Food intolerances are caused by part or complete absence of activity of the enzymes responsible for
breaking down or absorbing the food elements. These deficiencies are usually innate. Sometimes food
intolerance can be diet related or can be due to illness.
Symptoms
Food intolerance can cause nausea, stomach pain, diarrhea, vomiting, gas, cramps, headache or
nervousness etc.
Management of Food Intolerance
Individuals can try major changes in diet to exclude food causing clear cut reaction. Sometimes it can
be managed adequately in such a way without the need for professional assistance. If you are not able
to know the food which cause problems you should seek expert medical help. Guidance can also be
provided by your general practitioner to assist in diagnoses and management. For managing food
intolerance fructose, lactose and histamine intolerance therapy can be applied.
Food Myths
1. Potatoes make you fat
2. Fat-free Products Help in Losing Weight
3. Eggs increase cholesterol levels
4. Drinking while eating makes you fat
5. Don’t take milk immediately after eating fish
6. Starve yourself if you want to lose weight
7. Exercise makes you to eat more
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UNIT- V : CHILDREN AND WOMEN IN SPORTS
Motor Development in Children
Motor development refers to the development of a child’s bone, muscles and ability to move
around and manipulate his/her environment. In simple words, motor development means the
development of movement and various motor abilities from birth till death. In other words, motor
development is the progressive change in movement throughout the lifecycle. It can be divided
into two types:
1. Gross Motor Development: It involves the development of large muscles in the child’s body
such as sitting, walking, running, climbing etc.
2. Fine Motor Development: It involves the small muscles of the body especially in the small
movement of the fingers and hands. For example, holding the javelin, discus, pole, catching a
cricket ball, smashing volleyball and gymnastic exercises with or without apparatus etc.
Common Postural Deformities: Knock Knee, Flat Foot, Round Shoulder Lordosis, Kyphosis,
Bow Legs and Scoliosis and their Corrective Measures.
1. Spinal Curvature: This deformity is caused by carrying excessive weight beyond capacity.
Weak muscle causes the formation of spinal curvature. The vertebral column sometimes
develops exaggerated or deformed curves, resulting in conditions such as Kyphosis, Lordosis and
Scoliosis.
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(A) Kyphosis: Also called hunchback, is a common condition of a curvature of the upper spine.
Thoracic spine (upper back) has a normal outward curvature that is medically referred to as
Kyphosis or the ‘kyphotic’ curve by which the spine is bent forward.
Causes of Kyphosis: Kyphosis, due to postural deformity, is caused by bad posture for a long
period. It usually occurs during adolescence. Other factors that can lead to Kyphosis are
malnutrition, illness like rickets, muscular weakness, insufficient exercise and lack of pure
breathing air.
Precautions: The best precaution for prevention of Kyphosis is learning and maintaining correct
posture. Correct posture is the best precaution as well as remedy for Kyphosis.
(B) Lordosis: Lordosis is the inward curvature of spine. In fact, it is an increased forward curve in
the Lumber region. It creates problem in standing and walking. The body seems to be stiff. The
individual feels shame and inferiority. Lordosis can be corrected in early stage.
Precautions:
1. Balanced diet should be taken.
2. Obesity should be kept away specially in early age.
3. The body should be kept straight while carrying weight.
4. Excessive intake of food should be avoided.
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(C) Scoliosis: Postural adaptation of the spine in lateral direction is called Scoliosis. Scoliosis means
bending, twisting or rotation. In fact, these are sideways curves and may be called scoliotic
curves. These are defined in terms of their convexities. They are identified, as either convexity
right to right convexity. A simple or single curve to the left or convexity left is common called a
‘C’ curve. Scoliotic curve may be found in ‘S’ shape.
Causes of Scoliosis: Scoliosis may be due to many reasons but the main reasons are diseases in
the joints of bones, under developed legs, infantile paralysis, rickets, etc. It may also be due to
carrying heavy loads on one shoulder, unhealthy conditions like inadequate lighting arrangement,
unsuitable desks, partial deafness and wrong standing posture. It may be caused by congenital or
acquired abnormalities of vertebrae, muscles or nerves.
Precautions:
1. Balanced diet should be taken.
2. The study should be avoided in sideways bending position.
3. Avoid walking for long time carrying weight in one hand.
Remedies: Scoliosis can be remedified by performing following exercises:
1. Bending exercise should be performed in opposite side of the ‘C’ shaped curve.
2. Hold the horizontal bar with your hands.
3. Hold the horizontal bar with your hands and swing your body to the left and right side.
4. To swim by using breast stroke technique.
2. Round Shoulder: In this postural deformity, the shoulders become round and sometimes seem
to be bent forward.
Causes:
1. Round shoulder may be due to heredity.
2. Sitting, standing and walking in bent position may also result in round shoulder.
3. Wearing very tight clothes.
4. Sitting on improper furniture.
5. Lack of proper exercise especially of shoulders may also lead to round shoulders.
6. To become habitual to press the chest, especially at the time of bench press.
Precautions:
1. Don’t sit, walk or stand in bent position.
2. Avoid tight-fitting clothes.
3. Avoid sitting on improper furniture.
Remedies: The following exercises should be performed to remedify this deformity.
1. Keep your tips of fingers on your shoulder and encircle your elbows in clockwise and
anticlockwise direction.
2. Hold the horizontal bar for some times.
3. Perform Chakrasana and Dhanurasana regularly.
3. Knock Knees: The knock knees are one of the major postural deformities. In this deformity,
both the knees knock or touch each other in normal standing position. The gap between ankles
goes on increasing. The individual faces difficulty in walking and running. He cannot walk or run
in a proper manner. Owing to this deformity, people cannot be good players and even they are
not selected in defense service.
Causes: Generally, the lack of balanced diet especially vitamin ‘D’, calcium and phosphorus is
the main cause of knock knees. It may also be due to rickets. Chronic illness, obesity, flat foot
and carrying heavy weight in early age may be other possible causes of knock knees.
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Precautions:
1. Balanced diet should be taken.
2. Babies should not be forced to walk at very early age.
Remedies: To remedify this deformity, the following points should be taken into consideration.
1. Perform Padmasana and gomukhasana regularly for some time.
2. Cod liver oil may be beneficial in reducing this deformity up to some extent.
3. Keep a pillow between the knees and stand erect for some time.
4. Use of walking calipers may also be beneficial.
5. In severe cases, consult the doctor.
4. Bow Legs: It is opposite to knock knees position. In this deformity, knees are widely apart.
There remain a wide gap between knees when a bow legged person keeps his feet together. This
deformity, can be observed easily, when an individual walks or runs.
Causes: The main causes of bow legs are the deficiency of calcium and phosphorus in bones.
Long bones of legs become soft, hence they are bent outward. The chances of bow legs also
increase when children become overweight. This deformity may be due to the deficiency of
vitamin ‘D’. Improper way of walking and forcing the babies to walk at very early age may also
lead to bow legs.
Precautions:
1. Don’t let the children be overweight.
2. Don’t force the babies to walk at very early age.
3. Balanced diet should be given to children. There should not be any deficiency of calcium,
phosphorus and vitamin ‘D’ in the diet.
Remedies: The following measures should be taken for remedification of bow legs:
1. Vitamin ‘D’ should be taken in required amount.
2. Balanced diet should be taken.
3. Bow legs can be corrected by walking on the inner edge of feet.
4. Walking by bending the toes inward.
5. Flat Foot: Our feet act as the base of support for the body in standing, walking, running and
jumping. Flat foot is commonly found among newly born babies but it becomes postural
deformity if it still persists during lateral childhood. The children with flat foot deformity cannot
be efficient sportspersons. Such children feel pain in feet. They face problems in standing and
walking. It is easy to observe whether a person has flat foot deformity or not. Dip your feet in
water and walk on the floor. If there is not a proper arch of footprints on the floor then you have
the deformity of flat foot. In fact, there should be proper arch of the feet.
Causes of Flat Foot: The main cause of flat foot is weak muscles. Weak muscles of the foot
cannot bear the body weight. Hence, feet become flat or without arches. Along with this rapid
increase in body weight, improper shoes, carrying heavy weight for a longer period are also the
causes of flat foot.
Precautions:
1. The shoes should be proper shape and size.
2. Don’t walk bare feet for a long duration.
3. Obesity should be avoided.
4. Don’t force the babies to walk at very early stage.
5. Carrying heavy weight in early childhood should be avoided.
6. High heeled shoes should be avoided.
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Remedies: The following exercises should be performed to remedify this deformity.
1. Walk on inner and outer side of feet. 5. Walk on toes.
2. Perform ups and downs on the heels. 6. Walk on heels.
3. Jumping on toes for some time. 7. Skip on rope.
4. Perform Vajrasana, the yogic asana.
Test and measurement in physical education are the instruments or devices for getting essential details
regarding the needs, capabilities and attitudes of students or sportspersons. Test are used to collect
information or data about a specific skill, strength, endurance, knowledge, behavior or attitudes etc.
Whereas measurements are related to physical measurements such as size, weight, height, vital
capacity and achievements etc. indeed, measurement refers to the process of administrating a test to
obtain a quantitative data.
Cardiovascular fitness is the ability of the heart and lungs to supply oxygen-rich blood to the working
muscle tissues and the ability of the muscles to use oxygen to produce energy for movements.
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Equipments Required: A gym bench or box of 20 inches high for men and 16 inches for women, a
stopwatch and cadence tape.
Procedure:
The athlete stands in front of the bench or box. On the command ‘Go’ the athlete steps up and down on
the bench or box at a rate of 30 steps per minute (one second up and one second down) for 5
minute(150 steps). Stopwatch is also started simultaneously at the start of the stepping. After that the
athlete sits down immediately after completion of the test i.e. after 5 minutes. The total numbers of
heartbeats are counted between 1 to 1.5 minutes after completion of the last step. The heartbeats are
counted for 30 seconds period. Again the heartbeats are noted for 30 seconds after the finishing of the
test. After that third time the heartbeats are noted after 3 minutes of completion of the test for 30
seconds periods. The same foot must start the step up each time, and an erect posture must be assumed
on the bench.
Calculation of the Score: the athlete’s fitness index score is calculated with the help of following
formula:
Fitness index score (Long term) = (100 x test duration in seconds) divided by (2 x sum of heartbeats
in recovery periods)
Fitness index score (Short term) = (100 x test duration in seconds) divided by (5.5 x pulse count b/w
1 to 1.5min. after exercise)
Advantages:
1. Minimum equipments are required for conducting this test.
2. It requires minimal cost.
3. It is simple to set-up and conduct.
Disadvantages: There are differences in bio-mechanical characteristic among individuals. But the
height of the box or bench remains same for tall individuals and short individuals. It will be easy for
tall individuals and difficult for short individuals. The same difference can be seen in case of body
weight. Those individuals who are overweight, it will be difficult for them. So it is not implemented
equally to all individuals.
Advantages:
1. Minimum equipments are required.
2. It can be conducted by the athlete.
3. This test can be conducted on more than one individual at a time.
4. It is simple to set up and conduct.
Even in old age, everybody wants to be able to continue to do what he wants, without pain, for as long
as possible. It requires proper fitness during such age. In the beginning there were not enough tests to
assess the functional fitness. This test is also known as Fullerton Functional Test of senior citizens. So,
owing to that Rikli and Jones developed the senior citizen fitness test in 2001. This test is beneficial for
various senior citizens. The Senior Citizen Fitness Test comprises the following tests.
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32 Physical Education
UNIT-VIII : BIOMECHANICS AND SPORTS
Importance of Biomechanics
1. Improves performance in sports 5. Helps in research work
2. Knowledge of safety principles 6. Improve in training techniques
3. Development of improved sports equipment 7. Prevent sports injuries
4. Helps in understanding human body 8. Improvement in technique
Flexion: Bending parts at a joint so that the angle between them decreases and parts comes closer
together. (Bending the lower limb at the knee). It refers to a movement that decreases the angle
between two body parts.
Extension: Straightening parts at a joint so that the angle between them increases and the body parts
move further apart (straightening the lower limb at the knee). It refers to a movement that increases the
angle between two body parts.
Abduction: is a movement away from the midline. (Lifting the upper limbs horizontally to form a right
angle with the side of the body)
Adduction: Moving a pert towards the middle line (returning the upper limb from the horizontal
position to the side of the body)
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Newton’s Low of Motion and their Application in Sports:
1. Law of Inertia: “A body at rest will remain at rest and a body in motion will remain in motion
at the same speed and in a same direction unless acted on by an external force.”
Examples: In hammer throw, the thrower who apply more force, cover maximum distance. 16
lbs hammer required more force rather than 12lbs. if a baseball player hits a ball with the
double force, the rate at which the ball will accelerate will be double.
3. Law of Reaction: “For every action, there is always an equal and opposite reaction.”
Examples: Springing on diving board for gaining maximum height thrust against the water in
swimming, starting the sprinting races, pole vault etc.
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34 Physical Education
UNIT-I: PLANNING IN SPORTS
MULTIPLE CHOICE QUESTIONS
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12. Match the following columns.
Column A Column B
1. Seeding A League tournament
2. Combination B 29th August
3. Sports day C Matches in group
4. Cyclic method D Ranking players
Q.1. With the aim of promoting physical fitness and healthy lifestyle amongst students the Physical
education Teacher at XYZ School plans to organize Inter-school competitions at school. For
conducting the event he has given this assignment to the students of class XII who have taken up
Physical Education subject so that they can get first-hand experience of organizing events. On the
basis of given information answer the following questions:
I. The work of committees is divided into ---------------------------.
(a) Pre, during and post (b) Pre and post
(c) Pre and during (d) During and Post
II. Match the following
(A) Technical committee (i) To provide shifting facility
(B) Finance committee (ii) To resolve dispute
(C) Transport committee (iii) To deals with money and expenditure
(D) First aid committee (iv) To provide medical facility
(a) A–ii, B–iii, C–i, D–iv (b) A–iii, B–ii, C–i, D–iv
(c) A–ii, B–iii, C–iv, D–i (d) A–iv, B–iii, C–i, D–ii
III. Which is not the objective of Sports Tournament?
(a) To Provide Recreation (b) To help in overall development
(c) To provide opportunity. (d) To achieve high performance
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UNIT-II : SPORTS AND NUTRITION
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11. Given below are two statements, one is labelled as Assertion (A) and other is labelled as
Reason(R).
Assertion (A) – An obese person has BMI more than 30.
Reason (R) – BMI indicates the nutritional value.
In the context of above two statements, which one of the following is correct?
(a) (A) is true, but (R) is false
(b) (A) is false, but (R) is true
(c) Both (A) and (R) are true and (R) is correct explanation of (A)
(d) Both (A) and (R) are true but (R) is not the correct explanation of (A)
12. Match List I with List II: (CBSE 2019-20)
List – I List - II
1. Energy-yielding i Carbohydrates
2. Body-building ii Vitamin
3. Protective iii Cellulose
4. Fiber iv Protein
(a) 1-i, 2-iv, 3-ii, 4-iii (b) 1-iv, 2-i, 3-ii, 4-iii
(c) 1-iv, 2-i, 3-iii, 4-ii (d) 1-i, 2-ii, 3-iii, 4-iv
Q.1. Vikas a state level wrestler has been advised by his coach to take adequate amounts of simple
carbohydrates, vitamins, minerals and proteins in his diet along with the training schedule. He
has also been advised to follow the diet plan and be aware of the drawbacks of unsupervised
dieting.
I. Glucose, Fructose, Lactose are ----------------
(a) Simple Carbohydrate (b) Complex Carbohydrate
(c) Minerals (d) Fats
II. Which amongst these is a Pitfall of dieting?
(a) Skipping meal (b) Reducing energy food
(c) Drinking lot of water (d) Taking food supplements
III. Amino acids and protein are the --------------- of life.
(a) Building block (b) Training blocks
(c) Fitness blocks (d) Both a & b
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UNIT- V : CHILDREN AND WOMEN IN SPORTS
1. What are the two types of motor development of muscles in the body?
(a) Gross and fine (b) Gross and net
(c) Coarse and fine (d) Gross and measured
2. In bow-legs, there is/are: (CBSE 2019-20)
(a) Wide gap between the knees (b) knees colliding with each other
(c) Plain foot sole (d) both legs curving inwards
3. Which of these asanas is suggested for relief from lordosis?
(a) Chakrasana (b) Vajrasana
(c) Halasana (d) Matsyasana
4. In which postural deformity is there an abnormal lateral curvature of the spine?
(a) Kyphosis (b) Lordosis
(c) Fibrosis (d) Scoliosis
5. Which of these is an eating disorder in which patients have obsessive fears of gaining weight?
(a) Bulimia (b) Amenorrhoea
(c) Leukaemia (d) Anorexia
6. In which postural deformity the legs bent inward and knees strike each other?
(a) Flat foot (b) Round shoulders
(c) Kyphosis (d) Knock-knee
7. Which postural deformity is opposite to knock-knee?
(a) Kyphosis (b) Lordosis
(c) Round shoulders (d) Bow legs
8. Scoliosis is a postural deformity related with: (CBSE Delhi 2019-20)
(a) Foot (b) Leg
(c) Vertebral column (d) Hand
9. Abnormal curve of the spine at front is called: (CBSE 2019-20)
(a) Scoliosis (b) Lordosis
(c) Kyphosis (d) Psoriasis
10. In which postural deformity horse riding can be used as a correcting measure?
(a) Round shoulders (b) Flat foot
(c) Bow legs (d) Knock-knee
11. Given below are the two statements, one labelled as Assertion (A) and the other labelled as
Reason (R):
(I) Assertion (A): Lordosis is abnormal curvature in lumber region of the spine.
(II) Reason (R): Its main cause is pregnancy.
In the context of above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true
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12. Match List – I with List – II and select the correct answer from the code given below:
List - I List - II
Code
1 2 3 4
(a) A B C D
(b) B C D A
(c) D B C A
(d) C A B D
Q.1. Mahesh, Physical Education teacher at XYZ School observed that Raju a student of class VI has
outward curve of vertebral column at Thoracic region. He suggested some exercises to rectify
this problem.
I. What is this deformity known as?
(a) Scoliosis (b) Kyphosis
(c) Lordosis (d) Flat foot
II. Kyphosis is commonly known as
(a) Hollow back (b) Hunch back
(c) Sideways bending (d) Lordosis
III. Kyphosis is a deformity related to
(a) Foot (b) Vertebral column
(c) Shoulder (d) Legs
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40 Physical Education
UNIT- VI : TEST AND MEASUREMENT IN SPORTS
1. Which of the following motor fitness test is used for measuring abdominal strength and
endurance?
(a) Standing broad jump (b) Partial curl up
(c) 50m standing start (d) 600m run/walk
2. Harvard step test is a test for measuring:
(a) Leg strength (b) Cardio vascular endurance
(c) Agility (d) Speed of movement
3. Which of the following exercise would be most effective for developing core strength?
(a) Push-up (b) Biceps Curl
(c) Abdominal Curl-up (d) Hamstring stretch
4. What component of senior citizens’ fitness is tested by the Six Minute Walk Test?
(a) Lower body strength (b) Upper body strength
(c) Balance (d) Endurance
5. Which of these is not one of the variables used in calculating VO2 max according to the formula
for the Rockport Fitness Walking Test?
(a) Height (b) Weight
(c) Age (d) Gender
6. Which of the tests designed by Rikli and Jones for senior citizens is meant to test speed and
balance while moving?
(a) Arm curl test (b) Chair sit and reach test
(c) Eight foot up and go test (d) Back scratch test
7. In the Rockport Fitness Walking Test, what is the total distance that an individual has to cover?
(a) 1 km (b) 1 mile
(c) 100 m (d) 1 yard
8. Sit and Reach test is conducted to measure: (CBSE 2019-20)
(a) Flexibility (b) Motor fitness
(c) Endurance (d) Speed
9. Rockport test is used to measure? (CBSE 2019-20)
(a) Endurance. (b) Strength
(c) Speed (d) Agility
10. Rock Port one mile test is conducted to measure (CBSE Delhi 2019-20)
(a) Cardio-vascular fitness (b) Senior citizen’s fitness
(c) Vital capacity (d) Muscular strength
11. Given below are two statements, one is labelled as Assertion (A) and other is labelled as
Reason(R).
Assertion (A) – Harvard Step test is a test to measure general motor ability.
Reason (R) – we can measure shoulder flexibility through back-scratch test.
In the context of above two statements, which one of the following is correct?
(a) (A) is true, but (R) is false
(b) (A) is false, but (R) is true
(c) Both (A) and (R) are true and (R) is correct explanation of (A)
(d) Both (A) and (R) are true but (R) is not the correct explanation of (A)
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12. Match the following
Column A Column B
1. 600 m Ran/walk A General motor fitness test
2. Zig - zag Run B Rikli and jones test
3. Harvard step test C Motor fitness test
4. Six minute walk test D Cardio vascular fitness test
(a) 1-D, 2-C, 3-B, 1-A (b) 1-C, 2-A, 3-D, 4-B
(c) 1-A, 2-D, 3-D, 4-C (d) 1-D, 2-B, 3-A, 4-C
Q.1. Sports Minister, Mr. Kiren Rijuju has launched many sports schemes in India. Among these, one
of the best schemes is Khelo India. Mr. Kannan, father of Kartik approached the PE teacher and
enquired about the fitness levels of the students. PE teacher replied that Khelo India consisted of
physical fitness tests for school children and they were analyzing students’ fitness through these
tests.
I. To measure Lower body flexibility fitness, which one of the following is best?
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42 Physical Education
UNIT- VIII : BIOMECHANICS AND SPORTS
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11. Given below are the two statements, one labelled as Assertion (A) and the other labelled as
Reason (R):
(I) Assertion (A): The angle of two bones decreases during extension.
(II) Reason (R): Extension leads to the straightening of the bones.
Which one of the following statements is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true.
12. Match List – I with List – II and select the correct answer from the code given below:
List - I List - II
1 Flexion A Towards the body’s midline
Code
1 2 3 4
(a) A B C D
(b) B D C A
(c) D B C A
(d) C A B D
Q.1. During the physical education class Newton’s Laws of motion were discussed and their practical
application in sports events was explained to students. These laws are most relevant in sports as
most of the actions in sports are related to these laws. On the basis of this information answer the
following questions.
I. Newton’s First law of motion is also known as?
(a) Law of inertia (b) Law of Momentum
(c) Law of reaction (d) Law of acceleration
II. What is the relationship between Mass and force?
(a) Directly proportional (b) No relationship
(c) Inversely proportional (d) Both a & c
III. Newton’s second law is also known as
(a) The law of reaction (b) The law of inertia
(c) The law of acceleration (d) None of these
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44 Physical Education
UNIT – I
1 2 3 4 5 6 7 8 9 10 11 12
d c c a c d a c c c c a
UNIT – II
1 2 3 4 5 6 7 8 9 10 11 12
d d a b d b d c a d/a d a
UNIT – V
1 2 3 4 5 6 7 8 9 10 11 12
a a c d d d d c b d c d
UNIT – VI
1 2 3 4 5 6 7 8 9 10 11 12
b b c d a c b a a a b b
UNIT – VIII
1 2 3 4 5 6 7 8 9 10 11 12
c c b a a b c d c d d b