Xll_ppt.pptx

CLASS - XII
PHYSICAL
EDUCATION

MEANING OF PLANNING
Planning is simply the process of arranging
expected activities so that a certain goal or
target can be achieved.
According to Alford and Beatt,”Planning
is the thinking process, the organised
foresight, the vision based on fact and
experience that is required for intelligent
action.”

OBJECTIVES OF PLANNING
 To avoid last minute hassles.
 To efficiently supervise all activities.
 To coordinate between different committee.
 To avoid mistakes.
 To make room for innovation.
 To make the events more interesting.
 To get the best performance.

VARIOUS COMMITTEES AND THEIR
RESPONSIBILITIES
 Committee for publicity.
 Reception committee.
 Boarding and Lodging committee.
 Transport committee.
 Ground & Equipment committee.
 Refreshment and Entertainment committee.
 Decoration and Ceremony committee.
 Announcement & First Aid committee.etc

PRE TOURNAMENT RESPONSIBILITIES
These duties are performed before the
commencement of the sports event. Few of the
responsibilities are:-
 To prepare the budget of the tournament.
 To prepare the schedule of the tournament.
 To prepare the grounds/ courts and sports
equipment.
 To send information to various teams.
 To make arrangement of boarding & lodging.
 To arrange prizes and certificates.

DURING TOURNAMENT RESPONSIBILITIES
The following duties during the game are
essential :-
 Proper arrangement of inauguration.
 To ensure the schedule of events.
 To make necessary announcements.
 To prepare proper score sheet for record.
 To maintain proper discipline.
 To check the arrangement of meals. etc

POST TOURNAMENT RESPONSIBILITIES
The following responsibilities are performed
after the tournament:-
 To give away the prizes and certificates.
 To provide detailed results.
 To provide security refunds.
 To the payments to the officials.
 To present mementos to the chief guest and
to the team escorts.

TOURNAMENT
A tournament is a type of contest in which
several players participate and defeat
opponents in various rounds to get to the
final match and win it.
e.g.,
 The Olympic Games
 Cricket world Cup
 FIFAWorld Cup etc.

IMPORTANCE OF TOURNAMENTS
Tournaments are an important feature of sports,
being as they are platforms for showcasing one’s
skills and abilities at a particular game. The salient
aspects of tournaments are:-
 Perfecting of sporting skills
 Strengthening sports culture
 Nurturing of social skills
 Selection of real talent
 Character building
 Promoting National & International Integration.

TYPES OF TOURNAMENTS
There are three types of tournaments:
1. Knock outTournament
2. League or Round RobinTournament
3. CombinationTournament

KNOCK OUT TOURNAMENT
In this type of tournament, the defeated
team or player is eliminated with no scope
of participating further.
As for the winner, they continue competing
against other opponents until they
eventually lose or win the tournament.
Knock out word is mostly used in Boxing,
when an opponent is knocked down and
unable to rise and return to the game.

ADVANTAGES OF KNOCK OUT TOURNAMENT
It save cost and time
Teams take the match seriously and
gives best performance in order to
advance further.
Knock out require fewer people to
organise successfully.
It increases the excitement levels of the
matches.

DISADVANTAGES OF KNOCK OUT
TOURNAMENT
Some good teams don’t get a
second chance to prove.
Weaker team might advance
further.
Knockouts can be poor judges in
selection of teams.
It need even number of participants
to divide them in pairs.

PROCEDURE TO DRAW FIXTURE
(KNOCK OUT)
To prepare fixture for Knock out certain statistics
have to be taken into account:
 Total number of participating teams/players,
which is used in determining the NUMBER OF
ROUNDS.
 The total number of BYES.
 The number of teams in each HALF OR
QUARTER.
 The total number of MATCHES.
 The number of byes in each HALF OR QUARTER.

TOTAL NUMBER OF MATCHES
The number of matches in Knock-
out tournament is (N – l) , where ‘N’
denotes the total number of
participating teams.
For e.g., if ll teams are
participating, than the number of
matches will be
N – l = l l – l = l O matches

METHOD OF CALCULATING TEAMS
IN EACH HALF
 If the number of teams are even or in the
power of 2 than N/2 is used.
 If the number of teams is not the power of 2 or
in odd number, following procedure is
applied:-
 Upper half = N + l/2
 Lower half = N – l/2
 Where ‘N’ is the total number of teams.

NUMBER OF TEAMS IN EACH QUARTER
 When the number of teams are more, the
teams are divided into upper and lower
halves, which are then further divided into
two parts.
 Therefore, the upper half will have two
quarters – 1st and 2nd , and the lower half will
have two quarters as well: 3rd and 4th .

DISTRIBUTION OF TEAMS IN QUARTERS
NO. OF
TEAMS
1ST
QUARTER
2ND
QUARTER
3RD
QUARTER
4TH
QUARTER
28 7 7 7 7
29 7 + 1 7 7 7
30 7 + 1 7 7 + 1 7
31 7 + 1 7 + 1 7 + 1 7
32 8 8 8 8

NUMBER OF ROUNDS IN KNOCKOUT
TOURNAMENT
 When the NO. of teams or players (N) is the
power of two (i.e. 2,4,8,16,32 and so on),
then the rounds will be the NO. of 2’s making
up N
 Example, N = 8, NO. of rounds will be
2x2x2 = three 2’s = 3
 When N is not the power of 2, the NO. of
rounds will be based on the next higher
power of 2. e.g. N = 9, the next higher power
of 2 is 16, which is 2x2x2x2 = four 2s = 4

METHOD OF FIXING BYES
 Bye is an advantage to a team to play directly in
next round.
 Byes will be fixed in the following manner:
 lst bye will be given to the last team of lower half.
 llnd bye will be given to the first team of upper half.
 lllrd bye will be given to the first team of lower half.
 lVth bye will be given to the last team of upper half.
 The same sequence will be followed while assigning
the next bye or byes

TOTAL NUMBER OF BYES
 NO bye will be given to the power of two
teams (e.g. 2,4,8,16,32,etc.)
 The no. of byes are calculated by
subtracting the team from next higher
power of two.
 e.g. N = l l, 16 – l l = 5 byes (2x2x2x2 =16)
 NO. of byes in upper half = NB- l/2
 NO. of byes in lower half = NB + l/ 2

SEEDING METHOD
 In this method, the strong teams are
selected to keep them at appropriate place
in the fixture.
 For the selection of strong teams, the
organisers must be well aware of the
previous performance of teams.
 Generally, the number of seeded teams
shall be in the power of 2, i.e., 2,4,8,16 etc.
 All the teams except the seeded teams are
kept in the fixture by lots.

SPECIAL SEEDING
In special seeding, the seeded
players participate directly in the
quarter-final or semi-final.
They need not wait for longer
duration.

LEAGUE/ ROUND ROBIN/ BERGER SYSTEM
 This tournament is known by three names.
 Mr. Berger was the first person who imagine
about this tournament.
 In this tournament, each team plays with
every other team once in single league and
play twice in double league.
 In this tournament, every team plays with
every other team irrespective of victory or
defeat.
 It is also known as best tournament because it
provides maximum number of opportunities to
the teams.

TYPES OF LEAGUE TOURNAMENT
 Single League Tournament:- In this every
team plays with every other team once and
the number of matches is determined by:-
 N(N-l)/2
 Double League Tournament:- In this every
team plays with every other team twice and
the number of matches is determined by:-
 N(N-l) where as ‘N’ is the total number of
participating teams.

ADVANTAGES OF LEAGUE TOURNAMENT
 Only strong team get victory.
 Every team gets maximum
opportunities.
 Maximum number of matches are
there.
 Easy to select good players.
The spectators get opportunity to
watch more matches.

DISADVANTAGES OF LEAGUE TOURNAMENT
 It requires more time.
 It costs more.
 The teams coming from far and wide face
more problems because of waste of time
and money.
 It needs more arrangements for sports
officials and teams.
 Moral of teams becomes low due to their
defeat again and again in the tournament.

PROCEDURE OF FIXTURE IN LEAGUE
TOURNAMENT
The following methods are used
for fixtures in league tournament:
 Staircase method
Cyclic method

STAIRCASE METHOD
In this method fixtures are made just like a
ladder or a staircase. This is the easiest
method because no bye is given to any even
or odd number of teams. e.g. for 5 teams:
1-2
1-3 2-3
1-4 2-4 3-4
1-5 2-5 3-5 4-5

CYCLIC METHOD
 If the number of teams is in even no. team no. 1 is
fixed on the top of the right side and then move
other team numbers are in ascending order
consecutively downward and then moves upward
on the left side.
 If the no. of teams is in odd no. the Bye is fixed on
the top of the right side, rest of the procedure
remains the same.
 Teams are rotated in the clockwise direction.
 In even no. teams, the no. of rounds will be (N – l ).
 In odd no. teams, the no. of rounds will be N.

EXAMPLE CYCLIC METHOD
Total number of teams = 5 (odd teams)
Total number of matches = N(N – l)/2
Total number of rounds = N
lR ll R lllR lVR VR
5 B
4 1
3 2
4 B
3 5
2 1
3 B
2 4
1 5
2 B
1 3
5 4
1 B
5 2
4 3

EXAMPLE CYCLIC METHOD
Total number of teams = 6 (even teams)
Total number of rounds = 5
Total number of matches = N(N – l)/2
lR llR lllR lVR VR
6 1
5 2
4 3
5 1
4 6
3 2
4 1
3 5
2 6
3 1
2 4
6 5
2 1
6 3
5 4

METHOD OF DECIDING THE WINNER IN
LEAGUE TOURNAMENT
The team gets maximum points in a
tournament, is declared as winner.
Winner of the match = 2 points
Loser of the match = 0 point
Draw = 1 point
In addition to this, other methods are also
used to declare the winner.

BRITISH METHOD
Divide the total points obtained by the total
possible points. e.g.
Percentage of points = Total points obtained x 100
Total possible points

AMERICAN METHOD
Divide the number of games won by
the total number of games played.
Percentage
= Matches won x 100/Matches played

COMBINATION TOURNAMENT
Combination tournaments are conducted
when the matches are to be played on zonal
basis. After that the winner of each zone can
participate at national level. The following
combination of tournaments are used.
 Knock out cum Knock out
 League cum League
 Knock out cum League
 League cum Knock out ( 2 e.g. for each type)

MEANING OF INTRAMURAL
The word ‘Intramural’ is derived from the Latin
words ‘Intra’ and ‘Muralis’.
Intra means within
Muralis means wall
It means that the activities which are performed
within the walls or campus of an institution are
called ‘Intramurals’.
The motto of Intramural is “A game for each and
each for a game”.
Intramural competition is one of the best means to
motivate all the students of an institution for taking
part in games and sports.

ORIGIN OF INTRAMURALS
In USA, the intramural of baseball was
organized in 1864. In 1925, every high
school started the mission to establish
intramural department in USA.
In India intramural is failure because most
of the parents want their children to
devote maximum time in studies.

SIGNIFICANCE OF INTRAMURALS
The following points can express the significance
of intramurals for students:-
 Intramural are significant for physical, mental,
emotional and social development of
students.
 It lays stress on moral and ethical values.
 It is necessary for the health development.
 To tone up fighting instinct of students.
 Provide opportunities to participate in games.
 Essential for developing leadership qualities.
etc

OBJECTIVES OF INTRAMURALS
The various objectives of Intramural are:-
 To provide opportunity to every student to
participate in games and sports.
 To develop leadership qualities.
 To develop feeling of sportsmanship.
 To identify talented sportspersons.
 To develop personality.
 To provide experience to organize
competitions.

MEANING OF EXTRAMURALS
The word ‘Extramural’ is derived from the
Latin words ‘Extra’ and ‘Muralis’.
Extra means outside.
Muralis meansWall.
It means the activities, which are
performed outside the walls of an
institution or a school. It is also known as
Inter-school competitions.

SIGNIFICANCE OF EXTRAMURAL
COMPETITIONS
The following points show the significance
of extramural competitions:-
Enhance the standard of sports.
Provide knowledge of sports techniques.
It broaden the base of sports.
Improve the standard of sports in
schools.
It improve games skill of the students.

OBJECTIVES OF EXTRAMURALS
To improve the standard of sports.
To provide experience to students.
To develop sportsmanship.
To broaden the base of sports.
To provide the knowledge of new rules.
To learn new techniques and strategies.
To learn new skills from other players.

SPORTS DAY
Sports day is organized so that the all-round
development of children could be attempted.
Various sports and recreational activities are
included on sports day.
Sports day is organized by each and every school. A
day is fixed for conducting sports day in a year.
By participating in activities students develop
leadership qualities. The health condition of children
is also improved as they take part in such activities.
Various social qualities such as honesty,
brotherhood, friendship etc. are developed in
children as they take part in sports activities.

HEALTH RUNS
Health runs are a variety of marathons
organized to spread awareness of and
improve the physical health of the
members of a community.
They are planned and executed by the
health department, sports department or
social organisations focusing on health.

BENEFITS OF HEALTH RUNS
Easy to participate.
Promotion of healthiness and physical
fitness.
Unification of people from various social
groups.
Anyone can participate in health runs.
Exercise regularly in advance for health
runs.
The anatomical and physiological factors
becomes fit for the activity.

RUN FOR FUN
Run for fun has the same purpose as health runs
to increase the sprit of physical fitness in the
public.
Its goal is to inspire the participants and
onlookers to stay healthy and exercise regularly.
Run for fun has the added element of being light-
hearted; the runners take part in cross country
running for the sake of recreation.
Though run for fun does not have to include an
agenda, it is often used to raise funds for charity.

RUN FOR SPECIFIC CAUSE
Run for specific causes are organized in honor
of a cause, spreading awareness of AIDS,
cancer, disabilities, etc.
There is no limitation regarding the age or
number of participants. The goal is to raise
funds for chosen cause.
They act as awareness campaigns in which
various kind of people can join. Many non-
profit bodies organize these runs. e.g.,
Mumbai marathon, Chennai marathon.

RUN FOR UNITY
Run for unity are held to bring people from
different communities, caste and creeds
together under a single event to promote peace,
harmony and unity.
The scope may be national, or it may be a part of
a large international event.
Run for unity can also be special for some
countries where it is used to celebrate their
independence.
In these runs a lot of celebrities and renowned
personalities join the public to highlight the need
for respect for every religion in the country.

UNIT – II
SPORTS
AND
NUTRITION

MEANING OF BALANCED DIET
A balanced diet contains all type of required nutrients
from all the food groups.
A balanced diet does not have a standard structure. It
should be planned according to the individual’s body
type.The following points must be taken care:-
 The age, gender and body weight.
 The activity level and eating habits.
 The type of food included in diet.
 There should be three to four meals a day.
 The ratio of proteins, fats and carbohydrates should
be l:l:4

MEANING OF NUTRITION
Nutrition is defined as the science of
food and its relationship with health.
Nutrition is the science of foods which
comprises the dynamic process in which
the consumed food is digested, nutrients
are absorbed and distributed to the
tissues for utilization and wastes are
disposed of the body.

MACRO NUTRIENTS
Macro nutrients constitute majority in
diet. They are taken in large amount. They
supply energy and are needed for growth
and maintenance of the body. They
include:-
Carbohydrates
Proteins
Fats
Water

CARBOHYDRATES
Carbohydrates are organic compound which are
the primary source of energy. They are known as
‘energy giving food’ and are made of small and
simple sugars that enter the body as glucose.
They provide 17 kj/g of energy. 45-65% of our
total energy needs should come from
carbohydrates.
A carbohydrate molecule consist of
carbon(carbo), hydrogen(hydro) and oxygen(ate)
atoms, with a hydrogen oxygen atom ratio of 2:1
just like in water that is H2O.

TYPES OF CARBOHYDRATES
There are two types of carbohydrates:-
Simple carbohydrates are formed by
smaller chains, they are crystalline,
water soluble and give food a sweet
taste.
E.g., glucose, fructose, galactose,
sucrose, maotose and lactose

COMPLEX CARBOHYDRATES
They are also known as Polysaccharides,
are formed by long chains, not sweet in
taste, insoluble in water, not crystalline.
The main difference between these
carbohydrates is their chemical
compositions.
e.g., starch, dextrin, glycogen and
cellulose.

EFFECT OF EXCESSIVE AND LACK OF
CARBOHYDRATES
Excessive intake can lead to health
conditions such as coronary heart
diseases, hypertension, diabetes and
stroke.
Lack of carbohydrates can lead to loose
skin, weight loss and fatigue.
Food rich in carbohydrate includes
cereals, pulses, dates, potato, banana,
gur, bajra, etc.

PROTEINS
Proteins are substances that have carbon,
hydrogen, nitrogen, oxygen and sometimes
sulphur, phosphorus and iron.
Our body converts them to amino acids as the
large size of protein molecules make it
difficult for them to be used without being
broken down.
There are 20 amino acids out of which 9 must
be obtained from the food we eat.
Proteins are known as ‘building blocks of life’.

INVOLVEMENT OF PROTEINS
Proteins are involved in the production of
hormones, enzymes, tissues and antibodies;
regulation of water and acid balance in the
body; transportation of oxygen and
nutrients.
Deficiency may lead to marasmus and
kwashiorkor, low immunity, muscle pain,
fatigue. etc.
Excess may cause heart and liver problems.

FATS
Fats are also known as Lipids. They are
composed of the elements carbon, oxygen
and hydrogen in the ratio 76:12:12.
Fats are a backup energy source, regulate the
body temperature, boost hormone
production and a good solvent for fat-soluble
vitamins( A, D, E and K).
It is recommended 20-35% of our daily energy
requirement should come from fats.

TYPES OF FATS
There are three different groups of fats in diet:-
 Saturated fats are present in packaged foods,
sea foods and dairy products. These have the
tendency to raise the level of cholesterol in the
blood stream and raise the risk of
cardiovascular diseases.
 Polyunsaturated fats helps in lowering the
blood cholesterol and are slightly better than
mono-unsaturated fats.
 Mono-unsaturated fats also helps in reducing
blood cholesterol.

WATER
Water is made-up of hydrogen and oxygen
elements in the ratio 2:1.
It serves as a transporter of nutrients to
cells and remove waste through urine.
It controls body temperature, ionic
balance of the blood and improves body
metabolism.
It has zero calorie content.

MICRO NUTRIENTS
Micronutrients are needed in small
quantities, though they are essential for our
health.
Commonly minerals and vitamins comes
under this category.
Their primary function is to enable chemical
reactions.
They are not responsible for the production of
energy.

MINERALS
Approximately 4% of our body mass is
made-up of minerals, which are found in
an ionised state. Minerals are required for
healthy teeth, bones and muscles. The
minerals needed by our body are broadly
classified into two types:-
Macro-minerals:- 0.1g/day
Micro-minerals:- 0.01g/day( trace minerals)

MACRO-MINERALS
Calcium is a macro-mineral, helps in
growth and development of bones and
teeth. It helps in blood clotting.
Its deficiency may cause rickets.
It is found in cheese, milk, orange juice,
eggs, green leafy vegetables.
Its daily value is 1g(approx.)

POTASSIUM
It is one of the important mineral in diet. It keeps
the nervous and muscular system fit. It helps in
maintaining the amount of water in blood and
tissues.
The daily volume needed is ( 4,700mg) approx.
Low potassium causes hypokalemia, which
weakens our body.
It is found in whole grains, beans, banana, fish,
mushroom, potatoes, dark green leafy
vegetables etc.

SODIUM
It helps in muscular activities and
transmission of nerve impulses.
The daily value for sodium is 2.3g approx.
Its deficiency causes hyponatremia, the
symptoms include vomiting, muscle
spasms.
It is found in table salt, meat, pickles, fast
foods.

MAGNESIUM
Magnesium enables the proper functioning of
nerves and muscles, boosts the immune
system, normalises heart beat and
strengthen bones.
The daily value is 2,500 mg approx.
Its deficiency causes hypomegnesemia,
symptoms include impaired memory,
appetite loss, insomnia, and fatigue.
It is found in nuts, fish, bananas, dried fruits,
dark chocolate etc.

PHOSPHORUS
It maintains the bones and teeth, and also
makes our gums healthy.
The daily value is 1250 mg approx.
Its deficiency may cause
hypophosphatemia, symptoms include
muscular dysfunction and weakness.
It is found in milk, meat, nuts, whole
grains etc.

MICRO MINERALS
Iodine is an important hormone produced by
thyroid gland which are required for growth,
production of blood cells, metabolism,
reproduction, nerve and muscle function.
Lack of iodine intake causes enlargement of
thyroid gland.
The deficiency causes goiter.
The daily value is 150 mcg(micro grams).
Its main sources are sea food, fish, iodized
salt.

IRON
It is required for production of
haemoglobin, the oxygen carrying protein
molecule.
Deficiency of iron causes anaemia.
The daily requirement is 18 mg approx.
The iron rich sources are red meat, fish,
poultry, whole grains, dark green leafy
vegetables.

CHROMIUM
It stimulates insulin activity and regulates
blood sugar level.
Its deficiency increases the risk of
diabetes.
The daily value(DV) is 120 mcg/2000
calories.
It is mainly found in whole grains, cheese,
potatoes, tomatoes, nuts etc.

COPPER
It helps iron in the formation of
haemoglobin. It is needed for iron
metabolism.
Insufficient intake leads to anaemia
and reduction in WBC count.
The daily value(DV) is 2mg approx.
The sources are liver, dark chocolates
etc.

ZINC
It helps in developing strong immune
system, diabetes control, reduction of
stress, metabolism of energy and quicker
recovery from wounds.
The daily value(DV) is 11 mg/day.
The deficiency leads to hair loss, diarrhea,
appetite loss, pimples.
It is found in red meat, pumpkin seeds etc.

VITAMINS
Vitamins are chemicals, which are
required in very small amount to keep
our body healthy. They contribute to
our energy level and boost our
immune system.
They are classified into two:-
Fat soluble vitamins
Water soluble vitamins

FAT SOLUBLE VITAMINS
Vitamin A – It was discovered by Elmer
MacCollum in 1913. It is needed for new
cell growth, vision, healthy skin, hairs
etc.
Its deficiency leads to night blindness.
The daily value(DV) is 2mg/day approx.
It is found in milk and milk products,
egg, cod liver oil, yellow vegetables,
papaya etc.

 Vitamin D along with calcium, helps in
building bones and keeping them strong. It
also blocks the release of parathyroid
hormone, which can reabsorb bone tissue,
making bones thin.
 Its deficiency leads to rickets in children,
osteomalacia and osteoporosis in adults,
dental cavities and risk of cancer.
 The daily value(DV) is 10 mcg.
 It is found in raw milk, egg, mushrooms etc.

FAT SOLUBLE VITAMIN
 Vitamin E act as antioxidant and protect
cells against the effects of free radicals. It
helps in formation of red blood cells, keeps
skin healthy, normal reproductive function
etc.
 Its deficiency may leads to infertility,
muscles degeneration, paralysis.
 Its daily value(DV) is 20 mg.
 It is found in fruits, liver, pulses, cereals,
sea foods, dark green leafy vegetables etc.

 Vitamin K is necessary for normal blood
clotting, cell growth, prevention of
haemorrhage and excessive bleeding in
wounds.
 Its deficiency leads to haemorrhage in
newborn, heavy menstrual cycle,gum
bleeding, anaemia.
 The daily value(DV) is 138 mcg.
 It is found in egg, meat, soybean, green
leafy vegetables.

WATER SOLUBLE VITAMINS
Vitamin B Complex
Vitamins Scientific
name
Approx.
Daily value
Deficiency diseases
B1 Thiamine 1.2 mg Skin and heart diseases, fatigue etc.
B2 Riboflavin 1.3 mg Weak immune system, skin prob.
B3 Niacin 16 mg Pellagra
B5 Pantothenic
acid
5 mg Fatigue, insomnia, burning feet etc.
B6 Pyridoxine 1.3 mg Depression, weak immune system
B7 Biotin 30 mg Hair loss, nausea, skin prob.
B9
B12
Folic acid
cobalamin
400 mcg
2.4 mcg
Anaemia, heart diseases
Anaemia, weakness, numbness in
body

VITAMIN C
It helps in growth and repair of tissues,
healing of wounds, bone and tooth
formation, increasing the absorption and
utilization of iron.
Deficiency may result in scurvy, anaemia,
fatigue and weakness.
It is found in oranges, guava, strawberries,
dark green leafy vegetables, tomato etc.
The daily value(DV) is approx. 65-90 mg

NUTRITIVE COMPONENTS OF DIET
Nutritive components of diet consist
of:-
Macronutrients: Carbohydrates,
Proteins, Fats
Micronutrients:Vitamins, Minerals

NON NUTRITIVE COMPONENTS OF DIET
These components are compounds
absorbed from the food but not provide
energy in the form of calories.They are:
Fiber or roughage-The DV is approx. 30g
Water
Colour compounds
Flavour compounds
Plant compounds

MEANING OF HEALTHY WEIGHT
In 1998 study published by the
American National Institute of
Health, “A healthy weight is
considered to be one that is between
19 and 25 (BMI). If the BMI is between
25 and 29 an adult is considered
overweight. If the BMI is 30 or greater,
the person is considered to be obese”.

HOW TO MAINTAIN HEALTHY WEIGHT
Exercise regularly
Say no to alcohol, smoking and drugs
Eat the right number of meals
Avoid over eating
Change lifestyle for better results
Goal setting
Health, not wealth, is the key
Control calories count

THE PITFALLS OF DIETING
To catch with dieting is that without exercise, it
remains a temporary solution. Research has found
that 90% of dieters gain all their weight back,
sometimes even more than that.
In fact, there are various pitfalls of dieting that keeps
us away from reducing weight at a steady pace.
 Skipping meals, avoiding exercise
 Extreme reduction of calories
 Restriction of selected nutrients
 Intake of calories through drinking
 Intake of pre-packaged and labelled foods etc.

FOOD INTOLERANCE
Food intolerance occurs when a person has
difficulty in digesting a particular food.
Food intolerance is caused by complete
ineffectiveness of the body enzymes
responsible for breaking down or absorbing
the food.
Symptoms are vomiting, stomach pain,
diarrhoea, gas, cramps, heartburn, headache.
It can be avoided by dietary control.

FOOD MYTHS
Food myths are unfounded and
unscientific myths surrounding the
consumption of particular foods, such as:
Potatoes make you obese.
Fat free products will help you to lose
weight.
Eggs causes heart problems.
Spicy food causes ulcer.
Eat less if you have fever.

ASANA AS PREVENTIVE MEASURES
According to Patanjali, asana means,”Sthiram
Sukham Aasanam” i.e., “that position which is
comfortable and steady”.
Asanas as a preventive measure are useful in
many ways such as:
 Improves mental health
 Prevent bone related diseases
 Dealing with obesity and diabetes
 Improves flexibility and coordination
 Removes stress and anxiety

OBESITY
Obesity is that condition of the body in which
the amount of fat increases to extreme levels.
The condition when an individual weighs 20%
more than the ideal weight.
Obesity has become a universal problem. Obese
people are always prone to several potential
diseases such as arthritis, flat foot, diabetes,
liver problem, hypertension.
Obesity can be caused by the following factors:-
Genetics, overeating, frequency of eating,
physical inactivity, psychological factors etc.

VAJRASANA
Vajrasana is a simple sitting pose which can be
practiced for 15-20 min. daily, especially after
meals as it speeds up digestion. It is also called
diamond pose.
Procedure:-
Benefits:- improves digestion, relief from
constipation, calm the nerves, make joints
flexible, strengthen the legs etc.
Contraindications:-Patients of knee and back
injuries should be extra careful while practicing.

HASTASANA
Hastasana is a standing yoga pose, it is
also known as upward salute pose.
Procedure:-
Benefits:- improves flexibility, reduces
weight, improves digestion, reduce stress,
relief from sciatica etc.
Contraindications:- Person with shoulder
and neck injuries should avoid this pose.

TRIKONASANA
Trikonasana is a standing yoga pose. It is also
known as triangle pose.
Procedure:-
Benefits:- relives gastritis, indigestion,
acidity, reduces weight, improves flexibility,
reduces stress and anxiety etc.
Contraindications:- Person having migraine,
diarrhea, blood pressure, injuries of neck and
back should avoid this pose.

ARDHA MATSYENDRASANA
Ardha Matsyendrasana is also known as Half
Lord of the fishes pose and half spinal twist pose
is a seated yoga pose.
It is named after Yogi Matsyendranath, who is
considered to be the father of HathaYoga.
Procedure:-
Benefits:- relief stiffness of back, improves
flexibility, improves blood circulation, improves
digestive system etc.
Contraindications:- Pregnant and menstruating
women, people with heart, spine, neck and discs
problem should avoid this pose.

DIABETES
Diabetes Mellitus is a disease that causes sugar to build-
up in our blood. Our body uses hormone called Insulin to
control the level of sugar in our blood. When the body fails
to produce sufficient amount of insulin or when insulin
does not work properly, diabetes occurs.
This disease is also known as ‘blood sugar’, is
characterised by
Hyperglycaemia- high blood sugar level
Glucosuria- glucose in the urine
Polydipsia- excessive thirst
Polyphagia- excessive appetite
Symptoms:- tiredness, blurred vision, poor immunity,
excessive weight or weight loss etc.

TYPES OF DIABETES
There are 3 main types of diabetes:-
Type l (insulin dependent) The pancreas gland
does not produce insulin.
Type 2 (insulin independent) normally
appears after the age of 40 in which cells fail
to respond to insulin properly.
Type 3 (gestational diabetes) It occurs when a
pregnant women without a history of
diabetes suddenly develop a high blood sugar
level.

BHUJANGASANA
Bhujangasana is also known as cobra pose, it is
back bending pose. It should be done early
morning and empty stomach.
Procedure:-
Benefits:- Strengthen arms and legs, improves
function of liver, kidney, pancreas, gall bladder,
it cures acidity, indigestion and constipation,
controls weight and diabetes.
Contraindications:- Those with back, neck,
hernia, pregnant women should avoid this pose.

PASCHIMOTTANASANA
It is also known as seated forward bend pose
for stretching the spine.
Procedure:-
Benefits:- stimulates the functioning of
abdominal organs, improves blood
circulation, removes constipation and belly
fat, beneficial for diabetic people.
Contraindications:- pregnant women,
abdominal surgery, disc problem people
should avoid this pose.

PAVANMUKTASANA
Pavanmuktasana is also known as wind
liberating pose.
Procedure:-
Benefits:- give massage to abdominal organs,
releases gas, burn fats, boost blood
circulation.
Contraindications:-Those have hernia, piles,
back and neck problems, high blood pressure,
heart problem and pregnant women should
avoid this asana.

Discussed
In
obesity

ASTHMA
Asthma is a respiratory disease in which the
airways become blocked or narrowed,
resulting in breathing difficulty.
Symptoms include extra mucus, excessive
coughing and shortness of breath.
Asthma tends to occur in morning and nights
– especially during colder hours. It is an
incurable disease, but one can control.
Causes includes genetic factors, allergic or
non allergic, respiratory infections.

SUKHASANA
It is also known as decent pose, easy pose or
pleasant pose. It is simple sitting pose in
cross-legged position.
Procedure:-
Benefits:- It open the air passage, brings a
sense of calmness, reducing stress, fatigue
and anxiety, flexible the knee and ankle joints
etc.
Contraindications:- It should be avoided by
persons having knee, ankle and hip injuries.

CHAKRASANA
Chakrasana is upward facing bow pose, is a back-
bending pose commonly referred to as ‘back
bridge’ in acrobatics and gymnastics.
Procedure:-
Benefits:- It open up the lungs, stimulates the
thyroid and pituitary glands, strengthen arms
and legs, improves flexibility.
Contraindications:- Persons suffering from
headache, back injuries, high blood pressure,
diarrhoea, hernia and heart problems should
avoid this pose.

GOMUKHASANA
It is also known as cow face pose. It is so
named because the overall position of the
thighs, calves and feet of a person has look
like face of a cow.
Procedure:-
Benefits:- stretches shoulder, expands chest,
improves flexibility etc.
Contraindications:-This asana is avoided by
those who have back, neck and knee injuries.

PARVATASANA
It is also known as mountain pose, is easy to
perform in sitting posture.
Procedure:-
Benefits:- stretches the entire body, improves
blood circulation, improves flexibility, good
for asthma patients, stimulates growth
hormones.
Contraindications:- Person having knee,
ankle, shoulder injuries should avoid this
pose.

BHUJANGASANA
AND
PASCHIMOTTANASANA
DISCUSSED
IN
DIABETES

MATSYASANA
It is also known as fish pose.
Procedure:-
Benefits:- expands the chest, increases lungs
capacity, strengthen back muscles, good for
person suffering from depression and
anxiety, tones the pituitary, parathyroid and
pineal glands.
Contraindications:- Individual suffering from
high or low blood pressure, insomnia and
migraine should avoid this asana.

HYPERTENSION
An increase in blood pressure beyond normal
level is called hypertension. Heart contracts, it
pushes the blood in the arteries. This pressure is
called Systolic blood pressure. When the heart
muscle relaxed between beats, it is said to be in
diastolic mode.
Normal blood pressure at rest should be within
the range of 100-140mm/Hg(systolic) and
60-90mm/Hg(diastolic)
It may lead to strokes, arterial diseases, kidney
diseases and a major cause of death.

CAUSES OF HYPERTENSION
Genetic causes
Unhealthy lifestyle
Obesity
Lack of exercise and many more

TADASANA
It is also known as palm tree pose.
Procedure:-
Benefits:- stretches whole spine, improve
blood flow, helps to focus, improves
posture, strengthen thighs, knees and
ankles, increases flexibility.
Contraindication:- This asana should be
avoided in pregnancy, leg injuries etc.

DISCUSSED EARLIER
VAJRASANA
PAVANMUKTASANA
ARDHA CHAKRASANA
BHUJANGASANA

SHAVASANA
It resembles the posture of a dead body. It
requires complete relaxation of the body and
mind.
Procedure:-
Benefits:- helps in reducing blood pressure,
improves concentration, memory retention,
boosts energy level and enhances
productivity.
Contraindication:- It can be done by anyone
unless doctor advise them not to lie on back.

BACK PAIN
Back pain is pain felt in the back and may be:-
Neck pain – Cervical region
Middle back pain –Thoracic region
Lower back pain – Lumber region
Tail bone – coccydynia region
The common causes of back pain are
incorrect body posture, poor build of the
body, excessive weight, injuries, lack of
exercise etc.

DISCUSSED EARLIER
TADASANA
BHUJANGASANA

VAKRASANA
It is also known as half spinal twist pose and is
simplified from Ardha Matsyendrasana.
Procedure:-
Benefits:- reduce abdominal fat, make the
spine supple, give massage to abdominal
organs, improves the functioning of internal
organs.
Contraindications:- Person suffering from
abdominal problems, spine and leg injuries.

SHALABHASANA
It is also known as grasshopper
pose(locust).
Procedure:-
Benefits:- improves flexibility of spine,
reduce fat, helpful in all abdomen
problems.
Contraindications:- Person with spine and
knee problem should avoid this pose.

UNIT – IV
PHYSICAL EDUCATION AND SPORTS FOR
CWSN
(CHILDREN WITH SPECIAL NEEDS – DIVYANG)

CONCEPT OF DISABILITY
Disability can be understood as a condition of a
person where he is unable to perform the day-to-
day common task due to functional disability of
any body system.
It can be seen in the area of physical, mental,
sensory, developmental or may be combination
of some or few of these.
According to WHO,” A disability is a restriction or
lack of ability to perform an activity in the
manner or within the range considered normal
for a human being.”

CONCEPT OF DISORDER
Disorder is an illness or a dysfunctional factor
that affect the physiology/ psychology of an
individual. It can be structural or functional.
Structural disorder is visible, some part or other
of the body is observably different from normal.
Functional disorder is less noticeable. It is
psychological and known as disorder of mind.
The inner chemistry of a system is disturbed by
the malfunctioning of an organ. It may be
speech, behaviour, understanding, reaction time
etc.

TYPES OF DISABILITY
Cognitive Disability:- In this individual face
problems while assimilating, storing,
processing and producing information, which
may further lead to difficulties at performing
motor functions.
It hampers the individual’s capacity to acquire
knowledge, pay attention, make judgements
etc.
It may be classified as:- Memory disorder,
Hyperactivity, Dyslexia.

TYPES OF DISABILITY
Intellectual Disability:- It occurs before the age of
l8 years. A child with intellectual disability will
have the limitations in adaptive behaviour
patterns.
In this child have limitations in the functioning of
mental capacity such as learning, reasoning,
problem-solving and IQ level.
A child with intellectual disability will show
limitations in poor interpersonal relations, low in
the concept of language, daily living activities
will be slow. etc.

TYPES OF DISABILITY
Physical Disability:- means the limitations
on a person’s physical functioning. This
may affect the person’s movement,
mobility, strength, speed, posture and so
on.
Causes are genetic disorder, muscle
dystrophy, accidents, spinal injuries,
serious illness, malnutrition etc.

TYPES OF DISORDER
ADHD ( Attention Deficit Hyperactivity
Disorder). It is a neurodevelopmental problem
and considered mental disorder. Child face
problem in paying attention, controlling
hyperactive behaviour. He feels restless and not
able to sit still.
Symptoms:- forgetful, problem in paying
attention, unable to sit still, loses his personal
items, careless mistakes, talk excessively, loses
temper easily.
Causes:- Genetic, brain injuries, substance abuse

SPD ( SENSORY PROCESSING DISORDER)
In this the brain is not able to integrate the
sensory information and the sensory
response becomes poor or sometimes
slow.
A child with SPD becomes oversensitive to
things e.g., natural light, gentle touch,
common sound, textures of certain food or
smells can disturb him and cause vomiting,
illness and over reaction.

ASD ( AUTISM SPECTRUM DISORDER)
It is a spectrum of developmental disorder. A
child’s skill performance can be graded at
various levels i.e., mild, moderate or severe
depending upon the symptoms.
Causes:- Genetics, neurology, medical
conditions, premature birth etc.
Symptoms:- resisting touch, play alone, sustain
eye contact, fail to express emotions or feelings,
repetitive movements, cause harm to self, odd
motor coordination of the body.

ODD (OPPOSITIONAL DEFIANT DISORDER)
In this a child show a persistent pattern of
anger, irritability, arguing and disobedient
behaviour.
Symptoms:- short temper, fight, argue,
disobey rules, blame others, frustration, low
self esteem, poor social skills, poor
concentration.
Causes:- Genetics, neurology, environment,
lack of friends etc.

OCD (OBSESSIVE-COMPULSIVE DISORDER)
It is actually an anxiety disorder which
increases the worry in the person’s life.
Symptoms:- Washing hands again and
again, over conscious about arranging
things, repeated action of checking etc.
Causes:- Genetics, environmental factors,
anxiety, emotional instability, depression,
behavioural aggression etc.

DISABILITY ETIQUETTES
It is simply the way in which you can make a
person with special needs comfortable in their
own way. People with special needs may need
our help but their consent should be taken first.
They need equal treatment as normally we
would treat normal persons.
Some common etiquette are:- use of language
i.e., visually impaired person, person who uses
wheel chair etc., speak normally as possible, ask
short questions, while talking to them keep
ourselves at eye level, speak directly to them
without interpreter.

ADVANTAGE OF PHYSICAL ACTIVITIES
FOR CHILDREN WITH SPECIAL NEEDS
It is a universal fact that physical activities
enhance the quality of life and productivity of a
person.
Exposure to physical activity will certainly help
them to uplift their lifestyle but at the same time
their specific requirements need to be taken care
of.
In other words, if the physical activities are
planned according to his disability type and level
of impairment it is certainly going to benefit the
child.

ADVANTAGES OF PHYSICAL ACTIVITIES
 It improves motor skills and physical
fitness.
 Develop hand-eye coordination.
 Good for mental functions and emotional
stability.
 Improves self-esteem.
 Physical activities sharpen the mind.
 Social life of the child improves.
 To establish relationship with his peers etc.

STRATEGIES TO MAKE PHYSICAL ACTIVITIES
ASSESSABLE FOR CHILDREN WITH SPECIAL NEEDS
No doubt the attitude towards people with
special needs has changed in the society with
Indian athletes winning 2 Gold, 1 Silver and 1
Bronze medals in the 2016 Summer Paralympics
at Rio de Janeiro.
The Govt. at the centre and the state should take
a firm step to make physical activity assessable
for all the children with special needs.
The Govt. plan is only successful when support
from the people of the society are given
wholeheartedly.

INITIATIVES
 All school admit children with special needs.
 Trained persons should be made available.
 Activities are conducted with proper
supervision.
 District, state and national level competitions
must be organised for special children.
 Equipment are made available.
 The attitude of the people needs to be
changed towards the children with special
needs.

UNIT - V
CHILDREN
AND
WOMEN IN SPORTS

MEANING OF MOTOR DEVELOPMENT
The growth of movement and various
motor abilities from birth till death is
called motor development.
It include all the motor movements of the
body which include “ the movements of
the eyes, arms, legs and hands, which in
turn provide most of the perceptual
information infants receive.” –Adolph and
Berger (2006).

TYPES OF MOTOR DEVELOPMENT
1. Gross Motor Development: It is the
development of the large muscles in a
child’s body. It helps the child to sit,
stand, walk, run and so on.
2. Fine Motor Development: It is the
development of small muscles which
helps in the movement of hands, wrists,
fingers. It include picking up objects,
pen, ball etc.

STAGES OF MOTOR DEVELOPMENT
There are three stages of motor
development:
1. Early Childhood (2 to 6 years): It is a period
of most rapid development of motor
behavior and also known as preschool
years.
Child can walk around obstacles, climb stairs,
learn to jump up and down.
Systematic training in sports like gymnastics
and swimming can begun at this stage.

MIDDLE CHILDHOOD (7 TO 10 YEARS)
A child learns to develop hand-eye
coordination and balance. He learns to ride
a bicycle. By 8 years, child has good finger
control. At 9 years, children are quite good
at handling tools.
The urge for competition among children
of their own age group starts during this
phase.

LATE CHILDHOOD (11 TO 12 YEARS)
There is a rapid height gain. At 12 years,
puberty begins.
Coaches also start encouraging children to
develop their technical skills with an
increasing emphasis on strategies and
tactics.
In this period most of the complex skills
are mastered by boys and girls for the
competitive events.

FACTORS AFFECTING MOTOR DEVELOPMENT
Motor development in children depends on many factors:
 Biological factors
 Environmental factors
 Nutritional factors
 Physical activities
 Opportunities given to children
 Sensory impairments affect motor development
 Postural deformities
 Obesity

EXERCISE GUIDELINES AT DIFFERENT
STAGES OF GROWTH AND DEVELOPMENT
AGE GROUP EXERCISE GUIDELINES
Children between 0-5
years (infant and
toddlers)
In Infants- grasping, crawling, pushing and
pulling.
In Toddlers- hopping, running, ball games etc.
In children below 5 years- climbing, riding,
chasing games, running etc.
years
Catching a ball, short distance running,
throwing, jumping, coordinative abilities etc.
years
Playing safe games, flexibility exercises, riding
bicycle
years
All games and sports can be played at this
stage.

POSTURE
According to Avery, “Good posture is one
in which the body is so balanced as to
produce least fatigue.”
According to Morrison, “There is no
definite form, shape or standard for any
part of the body or for the body as a
whole. It is impossible, therefore, to have
a definite standard as regards posture.”

COMMON POSTURAL DEFORMITIES
Spinal Curvature: Viewed laterally, the
lumber spine is characterised by a moderate
anterior hyperextension curve, i.e.,
everybody’s spine has some form of
curvature. Spinal curve helps our back to
absorb shock.
There are three types of spinal curvatures:
Kyphosis
Lordosis
Scoliosis

KYPHOSIS
It is derived from a Greek word ‘Kyphos’
which means ‘a hump.’ In this abnormal
curvature of the spine occurs in the backward,
often causing depression of the chest. It is
also known as round back or humpback.
Causes: malnutrition, illness, insufficient
exercises, rickets, weak muscles, ageing,
arthritis, habit of doing work by leaning
forward.

PREVENTIVE AND CORRECTIVE MEASURES
OF KYPHOSIS
 Keep a pillow under your back while sleeping.
 Perform Dhanurasana and Chakrasana regularly.
 Avoid carrying heavy weight.
 Massaging the muscles of back and thoracic.
 Lie in prone position, hands on hips, raise your
head and chest, hold the position.
 Lie on the floor with a foam roller under your mid
back. Gently roll up and down on the foam roller.
 After sitting on a chair bend your head at the
back.

LORDOSIS
Lordosis is the excessive inward curvature
of spine resulting in a forward curve in the
lumber region. It can be corrected at early
stage.
Causes: improper environment, obesity,
spondylolysis, osteoporosis, excessive
intake of ffood, physical inactivity are the
major causes of lordosis.

OF LORDOSIS
 To control the weight especially at early
age.
 Balanced diet should be taken.
 While carrying weight body remain in
straight line.
 Perform Pavanmuktasana, Halasana,
Naukasana and other forward bending
postures.
 Stand straight and bend forward from hip
level, to touch the toes.

SCOLIOSIS
Scoliosis is the abnormal lateral curvature of
the spine. It can be bending, twisting or
rotating of the spine. In this people develop
additional sideways curves on either side of
the body and called scoliotic curves.
Thus, the bones of the spine twisted together
forming a ‘C’ or ‘S’ shape.
Causes: disease in joints, polio, rickets, poor
posture, partial deafness and carrying heavy
load on one shoulder etc.

OF SCOLIOSIS
 Take balanced diet.
 Avoid carrying heavy weight on shoulders.
 Hang on horizontal bar and rotate the body
in clockwise and anticlockwise direction.
 Swim using Breaststroke.
 Bending the body in the opposite direction
of the deformity.
 Simply hang on horizontal bar and twist
the body.

FLAT FOOT
Flat foot is natural and common in infants, it
usually disappears when they attain
childhood. If it still persists in childhood then
it becomes a postural deformity.
It is easy to diagnose flat foot by using the
‘wet test’ method.
Causes: obesity, weak muscles in feet,
uncomfortable shoes, foot injuries, carrying
heavy load for longer period, forcing the baby
to walk at early stage etc.

OF FLAT FOOT
 Wearing comfortable shoes with arch support.
 Maintain proper body weight.
 Infants should not be compelled to walk at
very early stage.
 Avoid high heel shoes.
 Walking on heel, toes and lateral border.
 Make the fist with the foot.
 Regular skipping.
 Sit inVajrasana etc.

KNOCK KNEE
The scientific name of knock knee is ‘Genu
Valgum.’ In this deformity the knees knock
while walking or running and the feet and
ankles are far apart than normal.
Causes: lack of vitamin D, rickets,
osteoporosis, arthritis, obesity, injury of
knees, carrying heavy load at early age,
toddlers should not be compelled to walk at
very early stage.

OF KNOCK KNEE
 Daily cycling and horse riding for 20-30 min.
 Keep a pillow between the legs and tie-up
from ankles.
 Special shoes are to be used.
 Perform Padmasana and Gomukhasana
daily.
 Supplement of vitamin D, calcium,
phosphorus should be taken.

BOW LEGS
It is the condition of physical deformity
marked by an outward bowing of the leg, i.e.
knees are wide apart and ankles are touching.
When standing with feet together, the
individual legs appear like an archer’s bow.
Causes: Rickets, Lack of Calcium, Phosphorus
and Vitamin D, Knee injuries, forcing babies
to walk at very early age etc.

OF BOW LEGS
 Vitamin D is in recommended amount.
 Intake well balanced diet.
 Special shoes should be used.
 Walk on inner edge of feet.
 While walking toes must point straight.
 Proper body weight should be maintained.
 Never force the babies to walk at very early
age.

ROUND SHOULDERS
This postural abnormality is characterised
by a drooping shoulder which appears
round and a slight forward bending of the
back.
Causes: Heredity factors, tight clothing
and shoes, poor posture of sitting,
standing and walking, lack of exercise.

OF ROUND SHOULDER
 Walk, stand and sit straight.
 Do not wear tight cloths and high heel
shoes.
 Hang on horizontal bar for some time.
 Perform Dhanur and Chakra asana daily.
 Place the tip of fingers of both hands on
shoulders and encircle the elbows in
clockwise and anticlockwise direction.

SPORTS PARTICIPATION OF
WOMEN IN INDIA
Women were barred from participation as
well as watching the Olympic Games in
ancient Greece.
A separate athletic event for women was held
at Olympia, known as the HERAEAN GAMES.
This event, started by Hippodameia, the wife
of the king who founded the Olympics, was
dedicated to the goddess HARA.
Cont.,

WOMEN IN INDIA
We can trace the history of women’s
participation in sports back to 19th century.
Though this small population of
sportswomen mostly belong to the upper
social classes.
The first time women participated in the
Olympics was in 1900 Paris, only 22 women
participated in two events golf and tennis.
Cont.,

WOMEN IN INDIA
The 21st century was a turning point in
women’s sports history. 4069 women
participated in the 2000 Sydney Olympics,
out of 10,500 participants.
In 2008 Beijing Olympics, out of 10,700
participants, 4637 were women.
In 2016 Rio Olympics 45% were women,
which was the highest number ever recorded.

ENTRY OF INDIAN WOMEN IN
INTERNATIONAL ARENA
In 1952, Helsinki Olympics 4 Indian women take
part. The first Indian woman to win a medal in
Olympics was Karnam Malleswari in
weightlifting at Sydney Olympic 2000. In 2008,
only 26 Indian women participated at Olympic
Games. For first time in 2012 London Olympics,
women Boxers competed and India’s M C Mary
Kom won a bronze medal and Saina Nehwal also
won bronze in Badminton. In 2016 Rio Olympic,
first silver medal was won by P V Sindhu in
Badminton and Sakshi Malik won bronze in
wrestling. Cont.,

INTERNATIONAL ARENA
There are many other sports women who have
brought glory to the country, in Asian Games,
commonwealth Games, World cups and other
International events.
In spite of all these achievements, sportswomen
are not given due recognition in India. There is a
social stigma attached to participation in sports,
which is primarily seen as a male domain.
Society looks on a women only as a housewife
and child-bearer. Such an outlook is even more
prominent in India. Cont.,

INTERNATIONAL ARENA
Sports for women is not given enough media
coverage and lacks the interest of spectators,
inadequate monetary benefits and funding.
These are the harsh realities faced by every
sportswomen in India.
More and more women are breaking records and
making India proud at the national and
International level in sports.
Governing bodies need to acknowledge this and
give them their support instead of creating social
barriers and treating them unfairly.

WHY FEWER WOMEN PARTICIPATE IN
SPORTS
 Lack of adequate legislation for gender equality.
 Lack of time to dedicate to sports.
 Lack of self confidence.
 Lack of interest.
 Lack of female sportspersons as role models.
 Lack of fitness and wellness movement.
 Lack of personal safety.
 Lack of proper sports facilities.
 Lack of female coaches.
 Attitude of society towards women sports.

SOCIAL CONSIDERATION
MENARCHE
The onset of the first menstrual bleeding or
period in a female is called menarche. The
average age for menarche ranges from 12-14
years. Sometimes, menarche may begin at 8-9
years of age or at the age of 16 years or more.
Either delayed or early, menarche is a sign that
the female body is developing and taking a
definite step towards maturity.
Delayed menarche can be advantageous to
women in gymnastics. Early menarche get more
adipose tissues and average weight gives
advantage in swimming.

MENSTRUAL DYSFUNCTION
The average menstrual cycle consists of 21-35
days and menstrual bleeding or periods occur
during the first 2-7 days of the cycle. Each
cycle ends on the first day of the next
menstrual bleeding.
Any abnormality or irregularity in this process
is termed as menstrual dysfunction. About 9-
30% of women suffer from menstrual
dysfunction of one form or the other. The
common dysfunctions are:

AMENORRHOEA
A case of delayed menarche or a case of
absence of menstrual period for 6 months
or more after the last period is called
amenorrhoea.
Causes: intensive exercise on a regular
basis, eating disorder, hormonal changes,
medication, low body weight etc.

DYSMENORRHOEA
A menstrual period accompanied by
sharp pain or cramp in the lower
abdomen and pelvic area is called
dysmenorrhoea or painful
menstruation.

PREMENSTRUAL SYNDROME
Experiencing symptoms like pain
in back, legs, abdomen,
irritability, mood swing, headache
constipation, depression,
emotional stress etc.

MANORRHAGIA OR HEAVY PERIODS
Normally the menstrual flow is heavy
at first and then gradually decreases.
But increased and heavy flow at
regular intervals or a loss of more
than 80 ml of blood during each
menstrual bleeding indicates heavy
periods.

IRREGULAR PERIODS
Mostly, menstrual cycle form a
regular pattern of every 21-35 days
after 1-3 years from the first bleeding
or menarche. For some females,
periods might skip altogether for
months or come earlier than
expected.

PROLONGED PERIODS
On an average, the menstrual
bleeding or periods lasts about 2-7
days. Prolonged periods are
longer than this duration and
occur at unpredictable intervals.

DELAY IN MENARCHE
The average age of menarche in a
female ranges from 12-14 years.
If it is later than 14 years and above, it
is a case of delayed menarche, which
is also termed as primary
amenorrhoea.
At times, it may be as late as in 18
years of age or more.

MENSTRUATION AND SPORTS
PARTICIPATION
The majority of people believed that taking part in
exercises and sports activities during menstruation
causes serious damage to health and affects women’s
sports performance.
But it does not create drastic consequences or inhibit
their performances. It is simply a normal cycle every
healthy women experiences during her reproductive
years.
Recent studies show that women perform even better
during their periods. Paula Radcliffe, the British
marathon runner, set her first world record in 2002 on
the first day of her periods. Therefore, menstruation
should not be treated as a setback of being a women.

FEMALE ATHLETES TRIAD
It is serious disorder of three interrelated medical
conditions, energy deficiency with or without eating
disorder, menstrual disturbances, and reduced bone
mineral density which is likely to cause osteoporosis.
Over the years, cases of female athlete triad have
increased with the rise of women’s participation in
sports, especially in athletics. But this should not
deter them from taking part in sports because the
benefits of sports removes the negative effects.

OSTEOPOROSIS
It is a condition in which the density and
strength of the bone is reduced, making it
vulnerable to frequent fractures and bone
injuries. This is why osteoporosis is fatal to
female athletes and their athletic careers.
Calcium deficiency can lead to
osteoporosis. Add Vitamin D in the diet
because it helps in absorption of calcium in
the body.

AMENORRHOEA
Our bones are constantly breaking down and
rebuilding again to maintain their structure and
strength. Estrogen is essential to keep a balance
between the two and helps absorption of
calcium.
Absence of menstrual periods in women during
the reproductive years is called amenorrhoea. It
is of two types (Primary and Secondary).
Causes: Hormonal Disturbances, Intensive
Exercise, Low Body Weight, Insufficient Calorie
Intake

EATING DISORDER
Eating disorders are a range of
psychological disorders in which a person’s
eating behavior is abnormal. Eating
disorders may include inadequate or
excessive food intake which can
ultimately harm an individual’s well being.
Major eating disorders include:-
Anorexia Nervosa
Bulimia Nervosa

ANOREXIA NERVOSA
Anorexia nervosa is an eating disorder in which
the patients have an obsessive fear of gaining
weight. They have an unrealistic perception of
body image and view themselves as overweight
even when they are clearly underweight.
It is divided into two types:
 Restricting type
 Purging/ Binge-eating type
Causes: Psychological factors, Social factors,
Biological factors

SYMPTOMS, PREVENTION,
MANAGEMENT OF ANOREXIA
Symptoms: Physical, Emotional and Behavioural .
Prevention: There are many ways adult can discuss
with children and educate them on the illness, so
that they do not become its victim.
Management:
 To accept the reality of the situation.
 To regain the appropriate weight as per the
individual’s height and age.
 Individual psychotherapy might be needed.
 Antidepressants are often required to aid the
process of recovery.

BULIMIA NERVOSA
It is an eating disorder in which the patient
consumes a large quantity of food within a short
period and subsequently ejects it from the body
through vomiting. It is of two types:
 Purging Bulimia – Patient undergoes self-
induced vomiting to remove the food from the
body before it gets digested.
 Non-Purging Bulimia – Individual use fasting,
dieting to prevent weight gain.

CAUSES OF BULIMIA
 Genetic factor
Psychological factors
Performance pressure in sports
Social factors
Symptoms: vomiting, dehydration,
undergo extreme exercise, salivary
gland swollen etc.

PREVENTION & TREATMENT OF
BULIMIA
Bulimia cannot be prevented by pills and
vaccines. The best way to avoid it is to be
educated about it from an early stage.
The following steps are involved in the
treatment of bulimia:
Psychological treatment
Healthy weight and proper nutrition
Exercise correctly

UNIT – VI
TEST
&
MEASUREMENT
IN
SPORTS

MOTOR FITNESS TEST-AAHPER
Motor fitness is a term that describes an
athlete’s ability to perform effectively
during sports or other physical activity.
An athlete’s motor fitness is a combination
of five different components, each of
which is essential for high levels of
performance.
The following items are in test battery:

50 M STANDING START
Purpose:To measure speed.
Procedure: The student is asked to run
50 yard/meter and the time taken is
recorded as the score in seconds.

600 M RUN/WALK
Purpose:To measure endurance.
Procedure: The subject is asked to or
walk for a distance of 600
yards/meters from the starting line
and the time taken is recorded in
minutes and seconds.

SIT AND REACH TEST
Purpose: To measure flexibility.
Procedure: Student sit on a flat surface with their
legs extended in front of them, toes pointing up
and feet slightly apart. The sole of the feet
should rest against the base of a flat vertical
surface. A ruler is placed on the ground between
the legs. Place one hand on the top of the other,
student is asked to reach slowly forward.
Student hold the final position and the distance
reached is measured.

PARTIAL CURL UP/FLEXED LEG SIT-UPS
Purpose: To measure abdominal strength and
endurance.
Procedure: The student is asked to lie on his back
and keep the knees bent at an angle of 90
degrees, hands behind the neck with fingers
interlocked.
The feet are held by a partner and the student
perform sit-ups. The score is maximum number
of sit-ups done in 1 minute.

PUSH UPS (BOYS)
Purpose: To measure the muscular strength of
arms and upper body.
Procedure: The push-up begins with the
hands and toes touching the ground, and the
body and legs in a straight line. The feet
slightly apart and arms are at shoulder width.
The student lowers the body until there is 90-
degree angle at the elbows, then returns to
the starting position. The maximum number
of correct push-ups performed are noted.

MODIFIED PUSH UPS (GIRLS)
Purpose: To measure the muscular strength of
arms and upper body.
Procedure: The push-up begins in a kneeling
position, with the hands and knees touching
the ground. The student lowers the body until
there is a 90-degree angle at the elbow, then
returns to the starting position. The
maximum number of correct push-ups
performed are noted.

STANDING BROAD JUMP
Purpose: To measure explosive strength of
legs.
Procedure: Student stand on take-off line
with feet apart. The student then swings the
arms and bends the knees, then jumps into
the long jump pit. The distance from the take-
off line to the heel is measured in feet and
inches.
3 trials are given and the best score of the
three is recorded as the final score.

AGILITY-4X10 M SHUTTLE RUN
Purpose:To measure agility and speed.
Procedure: Two parallel lines are marked on
ground 30 feet apart, two wooden blocks are
placed behind the other line.
On start, the student runs towards the
wooden blocks, pick one of them and runs
back to starting line. Then he run back and
picks up the second one. Two trials are
allowed, the best one is taken as the final
score.

GENERAL MOTOR FITNESS(BARROW THREE-
ITEM GENERAL MOTOR ABILITY)
It is the ability to perform various motor
movements, from the fundamental (like walking,
running, etc.) to the complicated ( like cartwheel
).
The higher the level of general motor ability, the
more varied and more effective the motor skills
an individual can execute.
General motor ability is affected by physiological
factors such as composition of muscles, age,
gender, bone structure and environmental
factors.

BARROW THREE ITEM TEST FOR
MOTOR ABILITY
Dr. Harold M Barrow, head of the Physical
Education Department at Wake Forest
College, Winston-Salem, North Carolina,
developed several test in 1953 to evaluate the
motor abilities of his students.
One of the batteries of tests consisted of
three items: Standing Broad Jump, Zig Zag
Run and Medicine Ball Put to measure power,
agility and strength respectively.

STANDING BROAD JUMP
The athlete stand behind the take-off line with
feet slightly apart. The athlete bends the knees
and swing the arms to propel himself forward.
Each athlete allowed to take one practice jump
and then undergo three trials. The distance of all
trials are measured, and best one is recorded in
feet and inches. The test determines explosive
power of legs.
Measurement were taken from the take-off
board to the back of the heel.

STANDING BROAD JUMP
GENDER EXCELLENT ABOVE
AVERAGE
AVERAGE BELOW
AVERAGE
POOR
MALE > 3.0 m 2.7 m 2.5 m 2.3 m <2.0 m
FEMALE > 2.8 m 2.5 m 2.2 m 1.9 m < 1.7 m

ZIG ZAG RUN
In this test, a 16 by 10 feet rectangular course
was set-up. Cones/ Bowling pins were placed
in the centre and at each corner.
The distance had to be run in the form of the
figure 8 three times.
The time is recorded in seconds. This test
measures the agility and ability to accelerate.

ZIG ZAG RUN
CATEGORY MALES FEMALES
EXCELLENT < 15.2 < 17.0
GOOD 15.2 – 16.1 17.0 – 17.9
AVERAGE 16.2 – 18.1 18.0 – 21.7
FAIR 18.2 – 18.3 21.8 – 23
POOR > 18.3 > 23.0

MEDICINE BALL PUT
Two lines are marked 15 feet between them.
This was done to allow the student to run
before throwing the ball at the finish line.
Student is allowed one practice put and three
trials. The best trial is was recorded in feet
and inches.
For boys 3 kg and for girls 1 kg ball is
recommended. The test measures upper body
strength.

MEASUREMENT OF CARDIOVASCULAR
FITNESS
Cardiovascular fitness is the ability of the
Heart, Blood cells 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
movement.
Cardiovascular fitness can be measured
using the following tests:

HARVARD STEP TEST
In 1943, Belgian-American physiologist
Lucien Brouha and his associates C W Health
and A Graybiel developed a cardiovascular
endurance test known as Harvard Step Test at
the Harvard Fatigue Laboratories during
World War I I.
Equipment : Stopwatch, a platform 20 inches
high (men), 18 inches for women.
cont.,

HARVARD STEP TEST
Procedure: The participant is asked to step-up on
the platform and down again at a rate of 30
steps/minute for 5 minutes continuously or until
he gets exhausted.
As soon as the participant completes the cycle,
he is asked to sit-down and the total number of
heartbeats are counted between 1 to 1.5
minutes, 2 to 2.5 minutes and 3 to 3.5 minutes.
The score is based on following formula: PEI =
(Duration of exercise in seconds x 100)/ (2 x Sum
of three pulse counts in recovery).

HARVARD STEP TEST
RATING FITNESS INDEX
EXCELLENT > 96
GOOD 83 – 96
AVERAGE 68 – 82
BELOW AVERAGE 54 – 67
POOR < 54

ROCKPORT FITNESS WALKING TEST
It is also known as Rockport One Mile Test. It
was developed by exercise physiologists and
cardiologist, Kline, Porcari, Hintermeister and
others in 1987 at the department of exercise
science in the University of Massachusetts at
Amherst. It is to evaluate their aerobic fitness
through assessment of theirVO2 max.
Equipment: 400 m track, stopwatch and a
weighing machine.
Cont.,

ROCKPORT FITNESS WALKING TEST
Procedure: The test is conducted in non-windy
weather, before the walk, the weight of the individual
is measured. On the command ‘GO’ individual start to
run/walk (1mile=1609 metre). Individual cover 4 laps of
the track. Time is recorded and immediately after
completion of the run, the heart rate is checked. To
calculateVO2 max. the formula is:
VO2 max.= 132.853-(0.0769xWeight)-
[(0.3877xAge)+(6.315xGender)-(3.2649xTime)]-
(0.1565xHeart rate). Where as Weight in pounds,
Gender (male=1, female=0), Time in minutes, Heart
rate in beats/minutes,Age in years.

COMPUTATION OF FITNESS INDEX
Fitness Index = (Duration of exercise in
seconds x 100)/ ( 5.5 x pulse count between 1-
1.5 minutes after exercise)
SCORE CARDIOVASCULAR
CLASSIFICATION
55 OR BELOW VERY POOR
56 – 64 POOR
65 – 79 AVERAGE
80 – 89 GOOD
90 OR ABOVE EXCELLENT

RIKLI & JONES – SENIOR CITIZEN
FITNESS TEST
In 2001, Roberta E Rikli and C Jessie Jones
invented a method called Senior Fitness Test,
also known as Fullerton Functional Fitness
Test, in the Lifespan Wellness Clinic in
California State University in Fullerton.
It is a tool to measure the functional fitness of
senior citizens by using 6 parameters.
The tests are:

CHAIR STAND TEST
(FOR LOWER BODY STRENGTH)
Purpose: Test the lower body strength,
especially the legs.
Equipment: Stopwatch, a chair without arms
and 44 cm high.
Procedure: The participant sit in between the
chair, feet apart, arms crossed, on the
command ‘GO’ individual start to stand
completely and sit for 30 seconds. The total
number of complete chair stands is the score
in 30 seconds.

CHAIR STAND TEST
AGE
(YEARS)
BELOW
AVERAGE
AVERAGE ABOVE
AVERAGE
60 – 64 < 14 14 to 19 19
65 – 69 < 12 12 to 18 18
70 – 74 < 12 12 to 17 17
75 – 79 < 11 11 to 17 17
80 – 84 < 10 10 to 15 15
85 – 89 < 8 8 to 14 14
90 - 94 < 7 7 to 12 12

ARM CURL TEST
(FOR UPPER BODY STRENGTH)
Purpose:To assess the upper body strength.
Equipment: Stopwatch, chair, 8 pound
weight.
Procedure: The participant sit in the middle of
the chair, dominant arm do the curl, the curl
is repeated for 30 seconds.
Scoring: The total number of arm curls
performed in 30 seconds.

ARM CURL TEST
AGE
(years)
BELOW
AVERAGE
AVERAGE ABOVE
AVERAGE
60 - 64 < 16 16 to 22 22
65 – 69 < 15 15 to 21 21
70 – 74 < 14 14 to 21 21
75 – 79 < 13 13 to 19 19
80 – 84 < 13 13 to 19 19
85 – 89 < 11 11 to 17 17
90 - 94 < 10 10 to 14 14

CHAIR SIT AND REACH TEST
(FOR FLEXIBILITY OF LOWER BODY)
Purpose: To measure the flexibility of the lower
body, especially for hamstring.
Equipment: A chair, scale/ruler.
Procedure: The participant sit on the edge of the
chair, one foot remains flat on the floor, while
the other is extended in front with the knee
straight. One hand is placed directly on top of
the other so that they are extended forward by
bending from the back. If individual touches the
toe, score is ‘0’, if he cross the toe score is
positive and if he do not reach up to toe score is
negative one.

CHAIR SIT AND REACH TEST
(in inches)
AGE
(YEARS)
BELOW
AVERAGE
AVERAGE ABOVE
AVERAGE
60 – 64 < - 2.5 - 2.5 to 4.0 > 4.0
65 – 69 < - 3.0 - 3.0 to 3.0 > 3.0
70 – 74 < - 3.5 - 3.5 to 2.5 > 2.5
75 – 79 < - 4.0 - 4.0 to 2.0 > 2.0
80 – 84 < - 5.5 - 5.5 to 1.5 > 1.5
85 – 89 < - 5.5 - 5.5 to 0.5 > 0.5
90 - 94 < - 6.5 - 6.5 to – 0.5 > - 0.5

BACK SCRATCH TEST
(FOR UPPER BODY FLEXIBILITY)
Purpose:To measure upper body flexibility
(shoulder).
Equipment: A scale/ ruler.
Procedure: Individual stand straight, one
hand is kept behind the head and other
behind the back. If the fingers touches the
score is ‘0’, if the fingers overlap the score is
positive and if the fingers do not touch, the
score is negative.

BACK SCRATCH TEST(in inches)
AGE
(years)
BELOW
AVERAGE
AVERAGE ABOVE
AVERAGE
60 – 64 > 6.5 6.5 to 0 < 0
65 – 69 > 7.5 7.5 to – 1.0 < - 1.0
70 – 74 > 8.0 8.0 to – 1.0 < - 1.0
75 – 79 > 9.0 9.0 to – 2.0 < - 2.0
80 – 84 > 9.5 9.5 to – 2.0 < - 2.0
85 – 89 > 10.0 10.0 to – 3.0 < - 3.0
90 - 94 > 10.5 10.5 to – 4.0 < - 4.0

EIGHT FOOT UP & GO TEST
(FOR AGILITY)
Purpose: To measure speed, agility and
coordination.
Equipment: A chair, stopwatch, a cone and a
measuring tape.
Procedure: Individual sit on the chair, hands
on knees, on the command ‘go’ he stand-up
and walk around the cone, which is kept in
front the chair (8 feet from chair). Two trials
are given and best one is recorded.

EIGHT FOOT UP & GO TEST
(in seconds)
AGE
(years)
BELOW
AVERAGE
AVERAGE ABOVE
AVERAGE
60 – 64 > 5.6 5.6 to 3.8 < 3.8
65 – 69 > 5.7 5.7 to 4.3 < 4.3
70 – 74 > 6.0 6.0 to 4.2 < 4.2
75 – 79 > 7.2 7.2 to 4.6 < 4.6
80 – 84 > 7.6 7.6 to 5.2 < 5.2
85 – 89 > 8.9 8.9 to 5.3 < 5.3
90 - 94 > 10.0 10.0 to 6.2 < 6.2

SIX MINUTE WALK TEST
Purpose: To measure aerobic fitness and
endurance.
Equipment: stopwatch and measuring tape.
Procedure: In a rectangular area (45.72 m x
4.57 m), cones are placed along the walking
lines to show the distance covered. The
participant has to walk as long as he can
within the duration of 6 minutes.
Score:Total distance covered within 6 min.

SIX MINUTE WALK TEST
(IN YARDS/METER)
AGE
(years)
BELOW
AVERAGE
AVERAGE ABOVE
AVERAGE
60 – 64 < 610 610 to 735  735
65 – 69 < 560 560 to 700  700
70 – 74 < 545 545 to 680  680
75 – 79 < 470 470 to 640  640
80 – 84 < 445 445 to 605  605
85 – 89 < 380 380 to 570  570
90 - 94 < 305 305 to 500  500

UNIT VII
PHYSIOLOGY
&
INJURIES
IN
SPORTS

PHYSIOLOGICAL FACTORS DERERMINING
STRENGTH
Size of the muscles
Gender
Body weight
Muscle composition
Intensity of the nerve impulse

PHYSIOLOGICAL FACTORS DETERMINING
SPEED
Mobility of the nerve system
Explosive strength
Flexibility
Biochemical reserves and metabolic
power

ENDURANCE
Aerobic capacity
Oxygen intake
Oxygen transport
Oxygen uptake
Energy reserves
Lactic acid tolerance
Movement economy

FLEXIBILITY
Muscle Strength
Muscular Bulk and Size
Joint Structure
ConnectiveTissues
Age and Gender
Extensibility of Muscles
Internal Environment
Previous Injury

EFFECT OF EXERCISE ON
CARDIOVASCULAR SYSTEM
The cardiovascular system consist of the Heart,
Blood Vessels and Blood. It directs the flow of
blood from the lungs to the various tissues where
nutrients and O2 are used to produce energy. It
redirects the deoxygenated blood back to the
lungs to regain O2 supply.
Heart operates harder to pump more blood
during exercise to meet the increased demands.
We study effect of exercise on cardiovascular
system at two levels:
(a) Immediate effects of exercise
(b) Long-term effect of exercise

IMMEDIATE EFFECTS OF EXERCISE
Increase in Heart Rate
Increase in StrokeVolume
Increase in Cardiac Output
Increase in Blood Flow
Increase in Blood Pressure

LONG TERM EFFECT OF EXERCISE
Increase in Size of Heart
Decrease in Resting Heart Rate
StrokeVolume Increases at Rest
Increased Blood Flow
Decrease in Blood Pressure
Increase in BloodVolume
Quick Recovery Rate
Reduced Risk of Heart Diseases

RESPIRATORY SYSTEM
Develops strong will power
Increase in tidal air capacity
Decrease in rate of respiration
Strengthens respiratory muscles
Efficient exchange of gases
Unused alveoles becomes active
Increase in endurance
Increase in residual air volume
Increase in size of lungs and chest

MUSCULAR SYSTEM
 Change in shape and size of muscles.
 Increase in number of capillaries.
 Improving the strength of connective tissues.
 Improving the efficiency of muscles.
 Delays fatigue.
 Activation of non-functioning fibers.
 Maintain correct body posture.
 Reduces reaction time(improves reaction).

MEANING OF AGEING
Ageing is a multifaceted and natural
phenomenon of gradual decrease in the
body’s functional capacity and degeneration
of its physical structures.
It is marked by deterioration of organs and
tissues that affect all human beings in
degrees after a certain age.
It is an irreversible physical change brought
on by passage of time and cannot be undone.

PHYSIOLOGICAL CHANGES DUE TO AGEING
Changes in Muscle size and Strength
Change in Bone density
Changes in Respiratory, Cardiovascular,
nervous, Urinary and Gastrointestinal
systems
Change in Flexibility
Change in Senses ( vision, hearing, taste
and smell)

ROLE OF PHYSICAL ACTIVITY IN
AGED POPULATION
 Reduces the loss of Muscle Mass
 Helps in maintaining Bone Density
 Slow down Brain Ageing
 Reduces risk of Age related Diseases
 Improves Muscular Strength
 Enhances the capacity of lungs
 Improves Flexibility
 Reduction of stress and tension.

SPORTS INJURIES
Injuries are common in every sport. They
cannot be always avoided even if we take
strict precautions. Athletes can only minimize
the occurrences of these injuries with the help
of their coaches and medical experts.
Acquiring scientific knowledge also helps in
preventing sports injuries.
Sports injuries may be classified as: Soft
Tissue Injuries, Bone Injuries and Joint
Injuries.

SOFT TISSUE INJURIES
CONTUSION
Contusion is a muscle injury caused by a blow
to the skin, such as getting hit which leads to
ruptured blood vessels.
The effected area becomes red then blue and
then purple.
The effected area swells and becomes stiff.
FIRST AID: Cold compression for at least
40 min.,5 to 6 times daily, Anti-inflammatory
medicine should be given in swelling and
flexibility exercises during rehabilitation.

STRAIN
It is caused by excessive use or forced
stretching of the muscle or tendon. It leads to
loss in functioning, acute pain and swelling.
Strain can be of varying degrees: First degree,
Second degree,Third degree.
First Aid: Apply ice, give painkiller in intense
pain, warm water after five days, Light
massage after 4-5 days, in case of serious
strains rush to a doctor.

SPRAIN
It is caused by overstretching or tearing of the
Ligaments. Ligaments in knees, ankles and
wrists are more susceptible to sprain. It can be
accompanied by swelling severe pain and
tenderness in the affected area.
First Aid: Injured part should be kept in a
comfortable and elevated position, cold
compression applied for 10-20 min.( 6-8 times a
day), if pain persists painkiller can be given, after
4-5 hot water bath can be given with light
massage.

ABRASION
It is a superficial injury to the skin when
something rubs against it. Friction between skin
and rough surfaces leads to an abrasion. The
region where bones are closer to the skin gets
easily damaged such as elbow and knee. It is of
varying degrees: First degree, Second degree
andThird degree.
First Aid: Wash the injured area with cold water
followed by applying antiseptic, Anti tetanus
injection should be given, in serious abrasion
light dressing should be done.

LACERATION
It is the tearing of the skin which results in an
irregular cut. It is caused by sharp sports
equipment.
First Aid: Stop the bleeding by applying
pressure on the laceration, hold it above the
heart level, Wash the area with lukewarm
water, Seek a doctor immediately.

INCISION
It is a smoothly-cut skin wound made by a
sharp sports equipment, spikes etc. In this
type of cut, usually blood comes out freely.
First Aid: Stop the blood, clean the wound,
place a piece of cotton to keep away the
wound from dirt and germs, get medical help
immediately.

BONE INJURIES
There are different types of bone injuries:
1. Simple Fracture: A broken bone in a single
part of the body in the absence of a wound.
2. Compound Fracture: The skin and muscles are
damaged and the bone usually protrudes out
of the torn skin.
3. Complicated Fracture: It is a serious and
dangerous type of injury. It is prevalent in
high impact sports like high jump, pole vault
etc.

BONE INJURIES
4. Stress Fracture: The fatigued muscles
redirects the overload of stress to the bone
resulting a tiny crack. It is an overuse injury.
5. Green Stick Fracture: Children are more
vulnerable to this type of fracture due to
under developed bones. They bend easily or a
slight crack is seen.
6. Comminuted Fracture: It is a type of
fracture in which bones break into three or
more pieces.

BONE INJURIES
7. Impacted Fracture: In this type of fracture,
the shattered or fragmented pieces of a
broken bone enters into another bone under
the influence of an impact.
8. Transverse Fracture: When a force is
applied at a right angle to the bone,
transverse fracture occurs across a bone.
9. Oblique Fracture: This is a slanted fracture
which occurs when a force is applied at any
angle other than a right angle to the bone.

BONE INJURIES
First Aid:
 Identify the exact location of the fracture.
 Keep the fractured limb in a stable position.
 The patient should be lifted in such a way that
the injured isn’t bent, twisted or displaced.
 Patient should be taken to a doctor as soon as
possible.

JOINT INJURIES
Joint injuries usually occur in contact sports.
They tend to be of a grave nature as the joints
and the bones they connect tend to get
disconnected.
Dislocation of joints is mainly caused by sudden
trauma causing the joint to go beyond its limits.
The different type of joint injuries are:
 Dislocation of the Jaw
 Dislocation of Shoulder joint
 Dislocation of Hip joint
 Dislocation of Wrist joint

CAUSES OF SPORTS INJURIES
 ImproperWarming-up
 PoorTraining Methods and Duration
 Lack of Preparation
 Lack of Scientific Knowledge
 Nutritional Deficiency
 Lack of Good Sports Facilities
 Biased or Incompetent Officiating
 Lack of Proper Rest
 Pressure of Competition
 Carelessness during Sporting Activities
 Recurrence of Injury and Overuse of Muscles, etc.

PREVENTION OF SPORTS INJURIES
 Proper Warming-up
 Proper Conditioning and Preparation
 Balanced Diet
 Proper Knowledge of Sports Skills
 Use of Protective Equipment
 Proper sports facilities
 Avoid Overtraining
 Impartial Officiating and Obeying the rules
 Proper Cooling/ Limbering Down

FIRST AID
It is the initial assistance given to an
individual who has fallen ill or suffered with
an injury.
It consists of simple techniques and measures
that can be performed with basic equipment
and medication by anyone before
professional medical assistance can be given
to the injured.

AIMS AND OBJECTIVES OF
FIRST AID
Preserve Life
Prevent Further Harm
Promote Recovery

MANAGEMENT OF INJURIES
 PRICE – Protection, Rest, Ice, Compression
and Elevation.
 MICE – Mobilisation, Ice, Compression and
Elevation.
 RICE – Rest, Ice, Compression and
Elevation.

UNIT – VIII
BIOMECHANICS
&
SPORTS

MEANING OF BIOMECHANICS
The word ‘Biomechanics’ is derived from two
Greek words ‘Bio’ for ‘Life’ and ‘Mechane’ for
‘Machine’.
It has been defined as the science that deals
with the study of the effects produced by
internal and external forces when they act on
a biological system.
According to Watson, “The study and analysis
of human movement patterns in sports is
called biomechanics.”

AIM OF BIOMECHANICS IN SPORTS
 Establishing techniques and strategies that
allow the athletes to give maximum results
with minimum physical exertion.
 Finding and perfecting new techniques for
athletes through quantification of motor
abilities.
 Evaluation of existing trends and assessing
their pros and cons.
 Minimisation and prevention of injury.

IMPORTANCE OF BIOMECHANICS IN
SPORTS
 Improvement of the SportsTechnique
 Improvement of Equipment and Facilities
 Minimisation of Injury
 Development of New Methods
 Improvement ofTraining
 Understanding the Human Body

TYPES OF MOVEMENTS
 FLEXION – It is a movement that decreases
the angle between two body parts. For
example, when the elbow flexes, the angle
between the Ulna and the Humerus decreases.
 EXTENSION – Unlike flexion, extension
increases the angle between two body parts.
When the elbow extends, the angle between
the Ulna and the Humerus increases until an
angle of 180 degree is reached and the arm
becomes straight

TYPES OF MOVEMENTS
 ABDUCTION – It is a movement in the
frontal plane that takes the body part away
from the midline or towards an imaginary
centre line.
 ADDUCTION – It is a movement in the
frontal plane that returns the body part to
the midline or takes it away from the
imaginary centre line.

NEWTON LAW OF MOTION
 The First Law (Law of Inertia): A body at
rest will continue in its state of rest and a
body in motion will remain in its state of
uniform motion in the same direction,
unless an external force acts on them.
Example: A sprinter running will tend to
retain that motion until he uses his muscles
force to overcome the state. The force may
also be gravitational force, the surface of the
field, brakes caused by an opponent, etc.

 The Second Law (Law of Acceleration): A
change in acceleration of a body is directly
proportional to the force acting on it and
inversely proportional to the mass of the
body. (F=ma)
Example: When a ball is hit, the change in
speed depends on the force with which it has
been hit, or when an athlete with mass m
improves the strength of his legs the
acceleration will be greater.

 The Third Law (Law of Reaction): For every
action, there is always an equal and opposite
reaction.
Example: In swimming, the swimmer will be
propelled at greater speed when he pushes the
water with more force.
Hard ground is more suitable for high jump in
comparison to sand because a hard surface
reacts with greater force.

FRICTION
Friction is defined as a force developing on
the surface of contact of two bodies and
which opposes their relative motion.
Friction is developed at the point of contact.
The molecular forces of attraction between
the surface of contact and the roughness of
the surface are the two main causes of
friction.

TYPES OF FRICTION
 Static Friction: When we try to push a
heavy box, if we are not able to slide the
box on the floor and it remains static, it
means that the net force exerting on the
box is zero.
Some opposing force is being acted on the
box which is preventing it from sliding.
Here the friction is provided by the floor and
this type of friction is called static friction.

DYNAMIC FRICTION
It is the opposing force acting on a body moving
over the surface of another body. It is of three
types:
 Sliding Friction: When one body is sliding over
the surface of another body.(Pencil lead slide
over the surface of a paper to write).
 Rolling Friction: When a body role over the
surface of another body (wheels in vehicles).
 Fluid Friction: The friction that acts on a body
which is moving through a fluid.

ROLE OF FRICTION IN SPORTS
Friction plays an important role in the field of
games and sports, without the help friction
one won’t be able to give better performance.
Example: Athletes use spiked shoes,
Gymnasts use lime on the palms, Badminton
players rub the shoes on lime, In Soccer
friction between shoes and ground & shoes
and the ball.
Friction is disadvantageous also in cycling, ice
skating, etc.

PERSONALITY
According to Warren, “Personality is the
entire organization of a human being at any
stage of his development.”
According to Cattell, “Personality is that
quality which permits a prediction of what a
person will do in a given situation.”
Based on these definitions, we may assume
that an individual’s personality is a
psychological system that shapes his mind
and influences his behavioural expression.

DIMENSIONS OF PERSONALITY
The dimensions of personality can be divided
into four categories:
 Physical dimension: This includes body size,
shape, structure, colour, weight, voice, etc.
 Mental dimension: This includes memory,
imagination, reasoning, learning, etc.
 Social dimension: This includes social ideas,
social behavior, social acceptance, etc.
 Emotional dimension: This includes
happiness, fear, anger, distress, etc.

Mayer Friedman and Ray Rosenman conducted a
study in 1950 and divided the personality of a
person into four types:
 Type A: They give importance to their status,
highly functional and organised, favour good
time management, efficient at multitasking.
 Type B: They are patient, relaxed and live with
lower stress level due to the lack of urgency
and competitiveness in their approach.

 Type C: They are unable to make decisions
swiftly and have a habit to pleasing others.
They often sacrifice their own needs to
allow others to fulfill theirs first, leading to
frustration and stress.
 Type D: They have low self-esteem, suffer
from fear or rejection and a negative
outlook towards life. Their inability to
express themselves and pursue their needs
result in anger, anxiety, stressfulness, etc.

TRAITS AND TYPES OF TRAITS
There are many traits out of which an
individual will possess and exhibit a few,
allowing us to construct a profile of him.
These traits are consistent psychological,
behavioural or physical characteristics, which
combine to form a personality.
Gordon Allport, argued that traits will direct
the individual to act the same way in a variety
of situations, and that they are acquired, not
inherited, and hence could be inlearned.

TYPES OF TRAITS
Gordon Allport classified traits as:
 Cardinal Traits: They are dominant traits.
They are most visible traits of an individual,
shaping his personality and driving his
actions. A person with greed as a cardinal
trait will try to obtain what he wants at any
cost, and he is not likely to run out of
wants.

TYPES OF TRAITS
 Central Traits: It is found in every person to
some degree and unlike cardinal traits do
not have a lasting influence on an
individual’s personality. E.g., Intelligence,
honesty and Nervousness.
 Secondary Traits: Associated with
preferences and attitudes, these traits will
manifest only in specific circumstances.

CLASSIFICATION OF PERSONALITY
BY William Herbert Sheldon
In 1940, W H Sheldon developed a
classification of personality types that linked
a person’s temperament with his
somatotype.
 Ectomorphy with Cerebrotonia
 Mesomorphy with Somatotonia
 Endomorphy withViscerotonia

CLASSIFICATION OF PERSONALITY
BY CARL JUNG
Carl Jung classified personality into three types:
 Introvert: They do not feel comfortable around
new people. They are motivated by the
internal world of thoughts, feelings and
reflections.
 Extrovert: They like to be around people and
interact with them. Introverts are thought-
oriented and extroverts are action-oriented.
 Ambivert: The persons who possess both the
traits of introverts and extroverts are called
ambiverts.

BIG FIVE THEORY
The Big Five Theory or Five Factor Model, was
the culmination of decades of exploration on the
subject of personality. The five components are:
 Openness: It means more than being frank and
expressive, it refers to a high level of
receptivity towards new ideas and challenges.
Open individuals have an adventurous and
curious spirit, immense imagination and the
ability to examine abstract ideas.

BIG FIVE THEORY
 Conscientiousness: They features traits
such as thoughtfulness, discipline, focus
etc. Individuals who are strong on this
dimension are well-organised, dedicated to
plans and schedules and reliable.
 Extraversion: It is the dominant trait,
outgoing, sociable, assertive, friendly and
enjoy the attention of others. They make
lot of friends, derive energy from external
sources and speak freely.

BIG FIVE THEORY
 Agreeableness: Agreeable people are kind,
helpful, warm and trusted by others. They
are interested in other people, show a
healthy level of empathy and enjoy being
good friends.
 Neuroticism: They are emotionally
unstable, irritable, nervous, anxious, quick
to worry even over the smallest matters,
and often fall into depression.

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