PHYSICAL EDUCATION

Yoga 93 14. Name any two Dhaynatank Asanas. (a) Sukhasana and Padmasana (b) Bhujangasana and Shavasana (c) Shashankasana and Remoteasana (d) Kapalasana and Murgasana 15. How many kinds of Tratak is there? (a) Two (b) Four (c) Five (d) Six 16. Spiritually is possible to attain .............. . (a) Through yoga (b) Through sitting idely (c) Running in slow motion (d) Through driving fast 17. To sit in a comfortable position is called ....... . (a) Yoga (b) Asana (c) Running (d) Pose 18. Meditation has been called ‘dhyana’ in ........... . (a) Yoga (b) Bhodhar (c) Bhago (d) None of these 19. Dhyana gives peace to ............ . (a) Mind (b) Body parts (c) Chest (d) Lungs 20. In how many parts asanas can be divided? (a) Four (b) Six (c) Eight (d) Three 21. Which asana tones the pelvic muscles? (a) Sukhasana (b) Shashankasana (c) Gomukhasana (d) Cobra Pose 22. In which condition Padamasana should not be performed? (a) Ankle injury (b) Heart disease (c) Fracture (d) Asthama 23. Which asana helps in reducing fatigue? (a) Bhujangasana (b) Sukhasana (c) Sarpasana (d) Gomukhasana 24. Which asana reduce the problem related to urine? (a) Padmasana (b) Cobra Pose (c) Gomukhasana (d) None of these 25. In which asana whole body looks like a palm tree? (a) Tadasana (b) Gomukhasana (c) Sukhasana (d) Shavasana 26. The sleep in which a person tries to sleep while awake is known as ........ . (a) Nidra rog (b) Restlessness (c) Yoga-nidra (d) Comfort sleep

94 Health and Physical Education—XI 27. What is the technique of relaxation? (a) Yoga-nidra (b) Nidra-rog (c) Rest at bed (d) Sitting in park 28. Yoga is derived from a ............... word yuj? (a) sanskrit (b) greek (c) arobic (d) english 29. ............... helps is controlling diabates: (a) Pranayama (b) Vajrasana (c) Shavasana (d) Nakarasna 30. ............... and ............... are the best asana for spiritual development: (a) Shalabasana, Vakarasana (b) Vajrasna, Sarvasana (c) Padasana, Siddhasana (d) Bhujangasana, Shalabhasana 31. What is the process of complete constancy of minds? (a) samadhi (b) dharana (c) pratyahara (d) dhyana 32. Sidhasana is the main asana of ............... asana : (a) meditative (b) relaxative (c) cultural (d) corrective 33. How many are the type of pranayama? (a) 3 (b) 6 (c) 8 (d) 7 34. ............... means inhalation. (a) rechaka (b) kumbhaka (c) puraka (d) internal kunbhaka 36. Following are the shatkaramas: (a) reti (b) dhouti (c) basti (d) all of above 37. Shatkarmas are ................... (a) five methods (b) six methods (c) two methods (d) one methods 38. ............... reduces obesity (a) Tadasana (b) Sukhasana (c) Padmasana (d) Shashankasana 39. ............... helps in improving concentration (a) Naukasana (b) Padmasana (c) Vrikshasana (d) Garudasama 39. Virikshasana has been taken from sanskrit word viriksh which mean’s ............... (a) earth (b) tree (c) sea (d) plant 40. Advantages of Yoga-nidra (a) reduces tension (b) bruath awarness (c) relaxed the mind (d) (a) and (c)

Yoga 95 41. What is beneficial for increasing flexibility? (a) Chakrasana (b) Vajraasan (c) Sanrangasana (d) Mayurasana 42. “Oneness of man with God in known as Yoga” who said this? (a) Kin Hubbara (b) Krishna (c) Patanjali (d) None of these 43. ............... mentioned about yoga in their writings (a) Kabir (b) Tulsidas (c) Surdas (d) All of these 44. Which of these is not a type of niyama? (a) Soucha (b) Santosh (c) Tapa (d) Ahimsa 45. Studying vedas, granths, Gita etc. with devotion is called ................ (a) Concentration (b) Swadhayana (c) Ishwara (d) Pranidhana 46. What is the concentration of mind (a) Dhyana (b) Sharna (c) Samadhi (d) None of these 47. ............... means purity (a) Tapa (b) Swadhyana (c) Saucha (d) All of these

6Unit Physical Activity and Leadership Training KDniodwYou?Contents 6.1 Leadership Qualities and Role of Leader 6.2 Creating Leaders through Physical Education 6.3 Meaning, Objectives and Types of Adventure, Sports (Rock-Climbing, Trekking, River Rafting, Mountaineering, Surfing and Para gliding) 6.4 Safety Measures to Prevent Sports Injuries Introduction Leaders means one who leads the group, society or a state. He is a part of of crowd but very different from crowd. He is like a engine of train. He has quality to impress the others. He helps others in difficulties . He motivate at time and again if needed. He is very social and soft hearted. It is said that leaders are born not made but in the context of Physical Education it can be stated that leaders are made. By training the pupil we can get good leaders in the field of physical education. 6.1 Leadership Qualities and Role of Leader Introduction to Leadership The word “leadership” brings a variety of images in our mind. For example: A political leader, pursuing a passionate, personal cause, an explorer, cutting a path through the jungle for the rest of his group to follow, an executive, developing her company’s strategy to beat the competition. Leaders help themselves and others to do the right things. They set direction, build an inspiring vision, and create something new. Leadership is ➡ Leadership is a art, science, practice and experience. ➡ Leadership required to develop future vision. ➡ A good leader can be develop through physical education program, such as House office bearer, Captain or Vice Captain of various class or school teams, Assigning various non academic responsibilities, Student leader of class, leader of small group activity ect. ➡ Adventure sports mainly playing or involving in three major areas such as Air, Water and land. ➡ The first safety rule for any adventure sports is to know about the weather conditions at the time of performing the sport. 96

Physical Activity and Leadership Training 97 about mapping out where you need to go to “win” as a team or an organization; and it is dynamic, exciting, and inspiring. Meaning and Definitions of Leadership “Leadership is the quality of a person by which he guides others.” Leadership is a process by which an individual direct, guide and influence the behaviour and work of others towards accomplishment of specific goals in a given situation. Leadership is the ability of a manager to induce the subordinate to work with confidence and zeal. Leaders are required to develop future visions, and to motivate the team members to achieve the visions. In simple words, leadership is that quality of a person through which he influences or lighten the path of others. Leadership is a process by which an executive can direct, guide and influence the behaviour and work of others towards accomplishment of specific goals in a given situation. Leadership is the ability of a manager to induce the subordinates to work with confidence and zeal. Leadership is the potential to influence behaviour of others. It is also defined as the capacity to influence a group towards the realization of a goal. Leaders are required to develop future visions, and to motivate the organizational members to want to achieve the visions. Leadership can be understood by the following definitions: According to G.R. Terry, “Leadership is the activity of influencing people to strive willingly for group objectives.” According to La-Piyare and Farnoverth, “Leadership is such conduct / behaviour which affect the behaviour of people, not that the behaviour of people affects the leader.” According to Alford, “Leadership is the ability to secure desirable actions from a group of followers voluntarily, without the use of coercion.” According to Field Marshal Montgomery, “Leadership means to have a desire and talent to collect people for some specific purpose.” The leader is the one who always leads, gives suggestions, always guides and be a role model for others. He motivates/inspires people to get together in order to achieve a specific aim. Classification of Leadership On the basis of qualities of leadership, a leader can be categorized as follow: 1. Autocratic Leadership: In this leadership the leader holds all authority and responsibility. He/she makes decisions on their own without consulting subordinates. 2. Democratic Leadership: In this leadership style, subordinates are involved in making decisions. The democratic leader holds final responsibility but he/she is known to delegate authority to other people who determine work projects. 3. Laiserz – Fair leadership: It gives authority to employees. Subordinates are allowed to work as they choose with minimal or no interference. In the field of physical education, leadership is a must to develop and promote any profession/trade. If there is a good leader, the trade of physical education will spread far and wide. But in case there is no good leader, there may be decline in the level of physical education. There are some personal or professional virtues/ qualities which are a must for leadership in the field of physical education. Leadership is the intentional capacity to influence the life and behaviour of other’s life. The leader should pass such qualities as it will be appreciated by his followers. He should undertake such activities that are needed by a group and he should carry forward that activity to its completion. Each and every profession needs leadership. It is a matter of concern that the students who are getting ready in this profession, become leaders

98 Health and Physical Education—XI KEYPOINTS in their life. In fact, leadership is an art which motivates persons to achieve their professional/individual aims in amicable manner. Qualities of Leader 1. Professional knowledge: The leader in physical education should ★ Leadership have excellent professional knowledge. He should be a specialist in ★ G.R.Terry his field/subject. He should be fair-signed and be excellent in making ★ La-Piyare and Farnoverth excellent programmes/plans. ★ Alford ★ Field Marshal Montgomery 2. Intelligent: The leader should be wise and intelligent. In fact, an ★ Autocratic Leadership intelligent person has the quality of leadership. ★ Democratic Leadership ★ Laiserz 3. Good health: The leader should enjoy good and sound health. He ★ Qualities of Leader should do his work without feeling fatigued for a long time. ★ Land Adventure Games 4. Dedication and determination: In this field, the leader should be dedicated and determined. He should be capable of facing every odd situation. He should be dedicated and devoted to his profession. 5. Co-operative: Before waiting others to support, the leader himself ★ Air Adventure games should be co-operative. ★ Water Adventure Games ★ Marine Life 6. Emotional stability: In the group, the leader should maintain his ★ Sea Bed emotional stability which gives power to the unity of the group. ★ Variometer ★ GPS 7. Morality and loyality: Morality and loyality are the important ★ Para gliding qualities of a leader in physical education. He should be faithful to his followers. And he should not forget morality in different circumstance. 8. Logical and Decision-making: The leader in physical education ★ Rafting should be logical and a good decision-maker. He should have a ★ Surfing good reasoning power. He should remember one thing–justice ★ Rock Climbing delayed is justice denied. ★ Mountaineering 9. Social: The leader should be social. He should be possessed with social qualities-fratunity, compassion, sympathy, co-operation, tolerance, aid, patience and honesty. 10. Sympathetic behaviour: The leader should be sympathetic to everyone in the group. By being so, he can win over others and obtain their support. 11. Organizing ability: Leader should have the quality of obtaining other’s support and appropriate results. He should be well aware of the capacities of his associates. He should allocate work according to the ability of a person. 12. Attractive appearance and personality: The leader should have an attractive and pleasing personality which will surely have a positive influence on his followers. 13. Friendliness and affection: A leader should be friendly and affectionate towards his fellow beings. These qualities are enhanced in a leader during various programmes of physical education and sports. 14. Energetic and fearless: A leader in the field of physical education should be energetic and fearless. If he is fearless, only then will he be able to face his adversaries. Role of a Leader Good leaders can be found at different levels within an organization, not just at the top of an organization. They help a company to realize a variety of benefits, including staying financially solvent, establishing goals and being positively perceived by the public. During challenging times, such as economic recessions and company

Physical Activity and Leadership Training 99 layoffs, leaders’ abilities can be tested. However, even during normal business conditions, effective leaders are relied upon to offer direction to their companies and workforce. Following are the main roles of a leader in an organization: 1. Encourage: A leader should encourage the team by complementing their efforts. 2. Necessary at all levels: Leadership is a function which is important at all levels of management. In the top level, it is important for getting co-operation in formulation of plans and policies. In the middle and lower level, it is required for interpretation and execution of plans and programmes framed by the top management. Leadership can be exercised through guidance and counselling of the subordinates at the time of execution of plans. 3. Integration of goals: A leader through leadership traits helps in recounselling/integrating the personal goals of the employees with the organizational goals. He is trying to co- ordinate the efforts of people towards a common purpose and thereby achieves objectives. This can be done only if he can influence and get willing co-operation and urge to accomplish the objectives. 4. Representation: A leader, i.e., a manager is said to be the representative of the enterprise. He has to represent the concern at seminars, conferences, general meetings, etc. His role is to communicate the rationale of the enterprise to outside public. He is also representative of the own department which he leads. 5. Everyone’s support: A leader is a manager and besides that he is a person who entertains and invites support and co-operation of subordinates. He can do this by his personality, intelligence, maturity and experience which can provide him positive result. In this regard, a leader has to invite suggestions and if possible, implement them into plans and programmes of enterprise. This way, he can solicit full support of employees which results in willingness to work and thereby effectiveness in running of a concern. 6. As a friend, philosopher and counsellor: A leader must possess the three dimensional traits in him. He can be a friend by sharing the feelings, opinions and desires with the employees. He can be a philosopher by utilizing his intelligence and experience and thereby guiding the employees as and when time requires. He can be a guide by supervising and communicating the employees about the plans and policies of top management and secure their co-operation to achieve the goals of a concern. At times he can also play the role of a counsellor by counselling and problem-solving approach. He can listen to the problems of the employees and try to solve them. 7. Professional Morality: A leader should be professionally honest and ideally strong. Practice Questions 6.1 I. Short–I Question Answers (3 Marks, 100 Words) 1. Explain the role of a leader. II. Short–II Question Answers (5 Marks, 200 Words) 1. Explain the qualities of a leader. 2. Explain the role of a leader, why a leader is mandatory?

100 Health and Physical Education—XI 6.2 Creating Leaders through Physical Education A leader knows where the group or team is going and provides the direction and resources to help it get there. Leadership formally defined, is the action of an individual to influence others toward set goals. It is often confused with management. Management consists of planning, organizing, staffing and recruiting, scheduling, budgeting, and public relations. Leaders perform these functions, or delegate them to others, but they also do more. Leaders determine the direction for the future, and then marshal the resources within the organization to pursue that vision. Developing Qualities of Leadership through Physical Education The main aim of physical education is the overall development of a student. The following are the means of developing the qualities of leadership in a student: 1. Adding students of different houses of school: Members of student’s councils, houses, leaders, discipline leaders, etc. 2. Making student captain of the team: By making a student team captain of football/volleyball/ hockey/basketball etc. 3. Assigning responsibilities of preparing sports field: Giving the students the responsibility of preparing different play-fields. 4. Making a student leader of class: By making a student class-monitor, the students are exposed to the path of leadership. He can teach other students how to respect games and sports. 5. Assigning responsibility to organize general sports events: Organizing different activities among students in the class. 6. Giving students opportunities to judge the competition: A student should be allowed to take decisions in inter-house competitions, etc. 7. Making student leader of group physical activities: The student should be trained in such a manner that they can lead. In the programmes of physical education, it has been often seen that students intentionally or unintentionally display their latent/hidden qualities. A good teacher should have the ability to locate such students who can sense circumstances and work accordingly. By selecting such children, they can be wisely trained to become good leaders in future. For example: 1. Many programmes can be conducted to display/develop leadership qualities in students. For example; by rewarding them handsomely, developing their leadership qualities and making them more responsible. 2. By holding competitions, presenting before them challenges/complexities. Keeping confidence in students by teachers help to develop student’s qualities. 3. By displaying ideal examples in front of students to motivate them. 4. By holding them responsible and assigning them challenging jobs to develop qualities of leadership. 5. By giving a right direction to student’s tendencies/habits we can develop their tolerance and patience. 6. We should revise methods to develop the qualities of leadership in a student. We should also use new methods. By evaluating students performances we can locate other fields where students can be made to excel. 7. To organise different programmes regarding developing the leadership qualities and social development. 8. To develop the qualities like strength and endurance in the children and to organise the tournament to identify the talent amongst them.

Physical Activity and Leadership Training 101 Practice Questions 6.2 I. Short–I Question Answers (3 Marks, 100 Words) 1. What steps can be taken to develop the leadership qualities in children? II. Short–II Question Answers (5 Marks, 200 Words) 1. How do the leadership qualities develop through physical education? 6.3 Meaning, Objectives and Types of Adventure Sports (Rock-Climbing, Trekking, River Rafting, Mountaineering, Surfing and Para gliding) Meaning and Definitions of Adventure Sports The activities perceived as having a high level of inherent danger or those activities which often involve speed, height, a high level of physical exertion and highly specialised gear are called adventure sports. Adventure sports not only gives enjoyment, but also it helps in all-round development of an individual. Adventure sports, in fact, means a risky undertaking of exercises, which give pleasure, and which has an uncertain and a memorable ending. Adventure sports are those which are comprised of unlimited excitement, entertainment and risk. Those persons who have the courage to face risk take part in these sports which are full of zest, zeal, entertainment, etc. They can succeed in these sports. These sports are usually played outdoors. These sports sometimes contain dangerous activities which may be fatal. These sports make courageous environment. These sports are not mere activities of entertainment only but also have many advantages. These sports are instrumental in instilling self-confidence, self-respect, excitement, happiness, etc. They encourage people to move on in their life with confidence and determination. People get motivated and can face the circumstances with smiles on their face. Adventure sports include extraordinary speed, height, physical work, latent ability to face risk and dangerous activities. These sports are—Climbing, Surfing, River Rafting, Scuba diving, Trekking, Rock climbing, Base jumping, Skiing, Boating, Mountain biking, Para gliding, Sky diving, etc. These sports are played on mountains, in water, on land, etc. As compared to other sports, these adventure sports need more physical ability. On top of it, one needs mental strength to play these dangerous sports. Some adventure sports are:

102 Health and Physical Education—XI 1. Land Related Games II. Skate Boarding III. Rock-climbing V. Biking on mountains III. Sky Diving I. Long distance walk IV. Mountaineering II. Bungy Jumping V. Free Flying 2. Air Related Games II. River Rafting I. Para Gliding IV. Hang Gliding 3. Water Related Games I. Surfing Objectives of Adventure Sports Adventure sports are more challenging and they have different objectives which are as follow: 1. For Physical and Mental Development: These sports increase mental and physical fitness in players who, in turn, display extraordinary skills. For example, in mountaineering one needs mental cleverness in addition to the flexibility of muscles. These are the activities which develop not only physical fitness but also mental fitness. 2. To Satisfy the Willing of Adventurous Task: We all have the hidden will of adventure sports, so to fulfill this desire we can do adventure sports and can challenge the nature. Adventure sports are those which are comprised of unlimited excitement, entertainment and risk. Those persons who have the courage to face risk take part in these sports which are full of zest, zeal, entertainment, etc. 3. Feeling Joy of Achievements: The participants show many stunts as bike riding on mountains and rock climbing. They feel amazing while achieving their target and feel happy. 4. To Face the Challenging Situations in an Effective Way: These sports prepare players to face the harsh challenges with great confidence and determination. Adventure sports give an impetus to player strengthening, physical fitness, determination, etc. 5. Moving Physical Energy to Healthy Direction Along With Recreation: These adventure sports give players an opportunity to make proper use of their talent and abundant energy. Players are sure to make all-round development of their bodies. 6. To Develop Self-Respect: These sports develop self-esteem and self-confidence in players who take part in these sports and compete with their own stamina, strength, determination, etc. Apart from this, these sports enable them to develop self-esteem and self-respect themselves. When the players attain their goals, they win over their fear and feel excited. So, these sports play a vital role in building players self-confidence, self-esteem and self-respect. 7. To Develop Leadership Qualities and the Ability to take Quick Decision: In adventure sports, sometimes the person has to take quick decision to move forward. By doing this, the leadership quality and quick decision making quality will be developed. 8. Performing Some Amazing and Challenging in the Field of Sports: We face some life-threatening and adventurous situations sometimes in adventure sports which makes us feel overjoyment. 9. Participating in Adventurous and Satisfying Activities: When players take part in these sports, they experience zest, zeal, bliss and entertainment through entertaining activities. 10. To Accept the Challenges of Nature: Mostly, these sports are played outdoors. So, the players get an opportunity to bond with nature. Bonding with nature provides them natural environment wherein they can perform better. These sports enhance one’s capacity to deal odd situations with courage and determination.

Physical Activity and Leadership Training 103 11. To Judge One’s Capacity and Braveness in the Difficult and Dangerous Situations: Adventure sports provide the opportunity to judge one’s capacity and braveness in the difficult and dangerous situations. 12. For Improving Social Relation: During participation in adventure sports, qualities like sympathy, co-operation, helpfulness, adjustment, group cohesion, unity, sincerity, patience, fraternity are developed. 13. Providing Stage to Train the Future Leader in the Field of Physical Education: We have to make our future generation healthy, strong and courageous. Adventure sports provide the opportunity of mental and physical development. The people coming in this field have to be physically and mentally fit. 14. To Increase the Spirit of Co-operation and Taking Risk: In adventure sports one has to face the risks with courage. We have to keep ready for any unseen risk of life and adventure. It also makes us learn the co-operation during any risk. Types of Adventure Sports 1. Trekking Trekking is an adventure sport. One needs extraordinary courage, self-confidence, and a muscular body. Trekking is a long-distance walking. It is held along forests, mountains, roads, snow, rivers, etc. Trekking is to take a long distance walk with an objective of covering a dangerous trek. Its duration may be of one day, a week or a month. It depends on a particular place, an individual interest or the physical fitness of the associate participant. It is held in advance in a group. It is beneficial for the people of every age-group. The path and place of the journey are pre-determined and the participant stays through camping while travelling from one place to another. Trekking is also an instrumental in improving one’s health. Trekking is satisfying and strengthening but sometimes it becomes too harmful, as uneven area, bad weather, tiredness, etc. but beautiful scenery and friendly behaviour of other participants relieve the pain of any trouble. Types of Trekking Trekking on the basis of its route can be categorized as follows: (a) Easy trekking: In this type of trekking, participants are allotted an easy path track. The assent is quite easy and comfortable. These kinds of tracks are found on almost all mountains.

104 Health and Physical Education—XI (b) Moderate trekking: To ascend moderate tracks is more challenging and trouble-some than to ascent an easy track. Here, trekking is done on places which are located at some altitude. (c) Strenuous trekking: This kind of trekking is done by the experts at the height more than 500 metres. It needs high body power and mental power. (d) Difficult trekking: In this kind of trekking, the participant should be well-equipped with physical power and mental determination. Here, the participant should be experienced because this trekking is conducted at high altitudes. It may last for one month. This kind of trekking is undertaken only by the trekkers who are really fond of adventure sports. There are different kinds of motivation in people while going for trekking. These are as below: (i) To experience the hard walk (ii) To face the challenges of trekking (iii) To enjoy the beauty of nature (iv) Some regional motives – Neelkanth, Vaishno Devi, Amarnath, etc. (v) To feel the achievements. Material Requirement and Safety Measures for Trekking (a) Material and Equipments Requirement 1. Ruck sack bag with rain cover. 2. Head Torch with spare Batteries. 3. U V protection sunglasses. 4. Water Bottles 5. Non-skid, deep treaded, high-ankle trekking shoes 6. Full sleeves T-shirts/ Sweatshirts. 7. Pair of thick woollen socks. 8. Warm jacket closed at wrist and neck. 9. Pair of waterproof, warm gloves. 10. Woollen cap. 11. Sun shielding Hat. 12. Sun’s cream lotion small pack. 13. Lip Balm small pack. 14. Chalk 15. Match boxes (b) Safety Measures 1. Trekking essentials include your trekking gear, emergency kit and eatables. 2. Always carry a rain coat even if there are no forecasts of rain. Weather changes dramatically at higher elevations and you should be ready for that. A good pair of footwear will make a lot of difference; carry boots which can support the ankles. Also, wear bright clothes. 3. A pocket-torch or headlamp should be with you as it gets dark early on the mountains. If you don’t have enough source of light, you may lose your trail. 4. A Compass or maps should be with you. 5. A basic first-aid kit is necessary; also learn how to administer first aid. This will help you in dealing with short injuries. 6. Keep a matchstick box with you in case you need to light a fire. Fire will help you to stay warm as well as it will keep wild animals away. 7. Carry a whistle; this will help you to meet other trekking members in case you get off the trail. 8. Carry eatables which can help you in getting instant energy. Fruits, granola, peanut butter, bagels, power bars, fruit bars will work for you while on a trekking expedition. Carry lots of water in order to avoid dehydration. 9. Before heading for your adventure trekking trip, do study weather forecast of that area. Avoid trekking during bad weather or adverse climatic situations. 10. Team should always carry a raincoat or windcheater with them. Climate can change frequently in several trekking points.

Physical Activity and Leadership Training 105 11. Do carry multi-pocket carry bag engrafted with zipper closure and cushioned shoulder straps, especially for trekking trips. The bag should be spacious enough to carry all the important trekking essentials while trekking. 12. Must keep a lighter, Swiss army knife, space blanket, water bottle and winter attire in your carry bag or pocket before heading for trekking. 13. To prevent insect bite, do wear full sleeves shirts and full pants. 14. Do carry sleeping bag and trekking rope of about 50 metres of length with you. 15. A direction compass and topographical map is must, while trekking in mountains. 2. River Rafting River Rafting is recreational outdoor activities which use an inflatable raft to navigate a river or other body of water. Dealing with water and need for teamwork is often a part of experience. Rafting on certain sections of rivers is an extreme sport and can be fatal while other sections are not so extreme or difficult. Rafting is also a competitive sport practiced around the world which culminates in a world rafting championship event. The international rafting federation often referred as IRF is worldwide body which oversees all aspects of sport. Rafting is categorised in many ways according to the difficulty level: LEVEL 1 : Moving water with small waves that tug at the boat - it’s a relaxing way to spend the day. Each of our trips has some stretches of calm class I water, creating a pleasant break between rapids. LEVEL 2 : Easy rapids, waves upto three feet tall that are readily seen, and wide channels that can be discovered without scouting. Some manoeuvring is required during this little rock and roll. LEVEL 3 : Waves upto four feet and narrow passages that send the boat are shimmying and water gushing over its sides and a plenty of excitement. LEVEL 4 : Long, difficult rapids, narrow passages, turbulent water that requires precise manoeuvring and sends hearts racing. LEVEL 5 : The extreme “un-run able” rivers or waterfalls. Only the most expert should attempt this level. Material Requirement and Safety Measures for River Rafting (a) Material and Equipments Requirement Raft or Boat Paddles Whistle Life jackets Helmet Bathing suit, in case it is warm outside T-shirt Sunglasses Eye Glass Straps Sun block and lip balm are a must

106 Health and Physical Education—XI Old sneakers or river shoes Neoprene booties A waterproof camera Water/Energy drink Zip Lock Baggies Torch Plastic Bag Change of clothes Clean set of towels Snacks and drinks Kitchen and Camping Equipments (b) Safety Measures These following are the safety measures during river rafting: Don’t go alone for rafting. Safety measures should be properly learnt. Pre training of river rafting should be taken. Know how to check the flow of the river. Always use the life jackets while going to rafting. Always check the equipments properly before going to raft. Keep an extra paddle. Don’t do rafting at night. Use a proper helmet. Don’t paddles extra or you will be tired. You should be a good swimmer and should have a good health. Raft should be made up of good and proper elements. Always keep the emergency elements with you. Don’t raft away from the river banks. Be aware from the rocks. Trees, rocks and fast current should be avoided in the way of rafting. Keep the elements to be safe from cold. If your body temperature goes too low, then you are suffering from hypothermia. In this situation try to keep yourself dry and hot. 3. Rock Climbing It is such an activity wherein the one who participates, has to climb up rocks or on the different sides of artificial rocks and the climber is required to reach the top of the rock through a definite route without falling down and then comes back. Rock climbing is one of the dangerous and courageous sports activities wherein one needs alertness, flexibility, tolerance, power, co-ordination, etc. The associate participant remains on the base till the climbing is over. By this way a person is judged in controlling of his strength, speed, endurance, balance coordinative abilities and mental development. The main risk of rock climbing is falling from the heights and get wounds and scratches on the body after fall. It also may be possible to get permanent injury to tendons, ligaments and body’s outer surface by applying maximum force on the body or by using muscles excessively. Rock Climbing is of two types: (a) Free Climbing: In this type the climbers do not use special tools to climb rocks. Free climbing is basically used for low height rocks. (b) Aid Climbing: In this type the climbers use the special tools to climb rocks. Aid climbing is basically used for high and big rocks.

Physical Activity and Leadership Training 107 Material Requirement and Safety Measures for Rock Climbing (a) Material and Equipments Requirement 1. Rope 2. Harness 3. Rubber Sole Shoes 4. Suitable Clothes 5. Helmet 6. Finger Tape 7. Holding Equipments 8. Carabiners 9. Belaying Gloves 10. Net 11. Chalk bag 12. Anchors 13. Daisy Chains 14. Slings 15. Nut, Iron Nuts 16. Hexas 17. Hammer (b) Safety Measures To be physically and mentally fir for climbing. The body should be fully warmed up before climbing. Push-ups and pull-ups should be done to make the upper body stronger. These exercises are compulsory to prevent the injuries. Pre-training of rock climbing should be done. The knots should be checked again. Use helmets in climbing. The head injuries are life-threatening. Check that the ropes are properly tied with the nuts and the daisy chains are properly attached. The rope should be enough in length. Don’t trust your hands completely, use your legs also. Always follow the guide’s instructions. If you are leading the group, then be sure that the rope should is on your legs not in between or behind. The precautions should also be taken while coming down. Keep in touch with others also. Use chalk powder to remove the sweat from the palms. Check all the equipments properly before climbing. 4. Surfing Surfing is a surface water sport in which the wave rider, referred to as a surfer, rides on the forward or deep face of a moving wave, which is usually carrying the surfer towards the shore. Waves suitable for surfing are primarily found in the ocean, but can also be found in lakes or in rivers in the form of a standing wave or tidal bore. The term ‘surfing’ refers to the act of riding a wave, regardless of whether the wave is ridden with a board or without a board, and regardless of the stance used. The native peoples of the Pacific, for instance, surfed waves and other such craft, and did so on their belly and knees. The modern-day definition of surfing, however, most often refers to a surfer riding a wave standing up on a surfboard; this is also referred to as stand-up surfing.

108 Health and Physical Education—XI Material Requirement and Safety Measures for Surfing (a) Material and Equipments Requirement Surf board Long board Standing paddle board Ear plug Surf wax Swimming suit Wet suit Some dangers regarding surfing are as below: 1. Drowning: There is a very real risk of drowning while surfing. Hold-downs, getting trapped on the reef, being separated from your board and not being able to swim in, and unconsciousness through a collision are all possible causes of drowning while surfing. So, remember, always go surfing with a friend who will help you out if you get into trouble. 2. Collision: There is always a chance of collision of the surfers with sand, rocks, ice pieces and with the other surfers. 3. Marine Life: Sharks just have to come top of the list big teeth, attacks with no warning, all that screaming and bubbling red water. The danger that a shark poses is obvious, but there are other just as dangerous marine life to keep on the lookout for. These include Seals, Snakes (sea ones, obviously), Urchins, Jellyfish and Stingrays. All can be potentially life-threatening. 4. Waves: Waves may look nice from the beach but can be incredibly powerful. Some are powerful enough to break bones. Wipe outs on waves are a common cause of surfing injury. 5. The Sea Bed: If it’s a sandy bottom, it will feel like concrete if a wave pounds you down upon it. If it is a rock reef, it might as well be concrete, although it will be much more jagged and likely to cause more injury that regular smooth concrete. If it is coral, you are in real trouble. First, it will cut you like a razor blade. Then it will leave tiny pieces behind to infect you for months after. Here’s a tip; never, ever, fall off your board. (b) Safety Measures The following safety measures are to be used while Surfing: Stay update of the weather report. Don’t go to surfing in bad weather or in storm. High winds can change the directions of the tides. Surfing can be dangerous in storm and high winds. The beginners should start on slow tides. For this the surfing is safe on 3 feet high rocks and 5 feet sand. High tides are too dangerous. One should know about the rocks and sea bed. An untrained surfer can tie in these sea beds and rocks. Always surf on those places which are checked by the life savers and lifeguards. Surf between the red and yellow flags. Surf with a friend or under someone’s guidance. Read and obey the signs. Don’t surf or swim after meal. Surfers should know about the water level. You should know the directions and situations of other surfers to remove collision. Use a good quality surf board and gear. Surf after the complete knowledge of water. Never run or dive in water. Don’t swim under influence of alcohol or drugs. If you have any problem in water, then don’t panic, raise your hands for help, swim on water and wait for help.

Physical Activity and Leadership Training 109 5. Mountaineering Mountaineering is an adventure sport. The peaks of natural mountains have always attracted man. So, the person who love heights are given the golden opportunity of mountaineering. However, many brave persons tried their level best to ascend mountains but to no avail. Mountaineering includes climbing up a mountain and making a long journey. One can experience mental patience. Climbers walk on rocks and snow. Sir Enmund Hillary (New Zealand) and Tenzing Norgay were the first people to have scaled Mount Everest, the tallest mountain peak in the world. They reached the peak on 29 May, 1953. Most people tried to climb up these mountain-peaks, but only few succeeded. The excited participant takes part in it due to various reasons. In fact, this sport challenges man’s capacities and mental skills. Apart from this, it is a golden opportunity to spend time in the lap of nature. Mountaineering is the best means of relaxation and freeing from stress. Undoubtedly, it is full of risk and danger. But still, when one reach the peak of a mountain, he glances at the things below which is no lesser than an award for his gallant efforts. Mountaineering is of three types, which depends on the position of the track: 1. First of all, there is rock climbing, in this kind of mountaineering, there are rocky slopes. 2. The second phase is to ascend on snow. It is extremely dangerous and it tests the participant’s experience and guts because the path passes through the snowy rivers. 3. In the third format, both rocks and snowy paths are involved. They add to more challenges. Here, the participant, apart from experience and bravery, needs the skill and ability to face harsh challenges and get rid of them before reaching the finishing point. Materials Requirement and Safety Measures for Mountaineering (a) Materials and Equipments Requirement Sunglasses, goggles or glacier glasses Headlamp or flashlight (plus spare) First-aid kit (see our First-Aid checklist) Matches or lighter Repair kit and tools Tent, tarp, bevy or reflective blanket Rope (dry preferred; 9mm-10.5mm × 60m) Helmet Harness (with adjustable leg loops) Boots (crampon-compatible) Crampons Ice axe (with leash) Pulley Locking carabiners Hand protection (athletic tape, gloves) Avalanche transceiver Shovel Nuts

110 Health and Physical Education—XI Ice tools (with leashes) Insulating jacket (down or poly fill) Sun-shielding hat or cap Socks (synthetic or wool) plus spares Gloves or mittens Rain jacket with hood (b) Safety Measures It is said that mountaineering is a dangerous phenomenon. Some basic pitfalls of Mountaineering are as follow: A. There may be Frostbite due to the heavy snowing. B. Fall from snow air. C. Fall in snow cracks. D. The parts of snow falling from mountains. E. Heavy snow air F. Bad weather, etc. To remain safe in these above conditions, the following are the safety measures: The mountaineering programms should be made in summer or autumn. Keep all the necessary items for camping and mountaineering with you. Check the camps in the way of mountaineering and then plan accordingly to it. Stay updated with the news about weather in that specific area. Be alert from the snow rocks. Keep the first-aid kit and necessary medicines. People suffering from diabetes, asthama and other respiration related diseases should not do mountaineering. Be safe from snow cracks. Cross the bridge carefully made on snow cracks. Tie the rope on the waist of each other while going up. Wear proper clothes according to the weather. Drink sufficient hot water. There may be chances of frostbite due to low temperature. It affects mostly the hands, legs, nose and ears. There may be chances of acute mountain sickness (AMS) at high altitudes which causes headache, tiredness, weakness and dizziness. 6. Para Gliding Para gliding is the recreational and competitive adventure sport of flying para gliders lightweight, free-flying, foot-launched glider aircraft with no rigid primary structure. The pilot sits in a harness suspended below a fabric wing. Wing shape is maintained by the suspension lines, the pressure of air entering vents in the front of the wing, and the aerodynamic forces of the air flowing over the outside. Despite not using an engine, para gliders flights can last many hours and cover many hundreds of kilometres, though flights of one to two hours and covering some tens of kilometres are more the norm. By skillful exploitation of sources of lift, the pilot may gain height, often climbing to altitudes of a few thousand metres. Equipments to be used in Para gliding Wing: The para gliders wing or canopy is usually what is known in engineering as a “ram-air airfoil”. Such wings comprise two layers of fabric that are connected to internal supporting material in such a way as to form a row of cells. By leaving most of the cells open only at the leading edge, incoming air keeps the wing inflated, thus maintaining its shape. When inflated, the wing’s cross-section has the typical teardrop aerofoil shape.

Physical Activity and Leadership Training 111 Harness: The pilot is loosely and comfortably buckled into a harness, which offers support in both the standing and sitting positions. Most harnesses have foam or airbag protectors underneath the seat and behind the back to reduce the impact on failed launches or landings. Equipments: I. Variometer: The main purpose of a variometer is in helping a pilot find and stay in the “core” of a thermal to maximise height gain and, conversely, to indicate when a pilot is in sinking air and needs to find rising air. Humans can sense the acceleration when they first hit a thermal, but cannot detect the difference between constant rising air and constant sinking air. Modern variometers are capable of detecting rates of climb or sink of 1 cm per second. A variometer indicates climb rate (or sink-rate) with short audio signals (beeps, which increase in pitch and tempo during ascent, and a droning sound, which gets deeper as the rate of descent increases) and/or a visual display. It also shows altitude: either above takeoff, above sea level, or (at higher altitudes) flight level. II. Radio: Radio communications are used in training, to communicate with other pilots, and to report where and when they intend to land. These radios normally operate on a range of frequencies in different countries—some authorised and some illegal but tolerated locally. III. GPS: GPS (global positioning system) is a necessary accessory, when flying competitions, where it has to be demonstrated that way-points have been correctly passed. The recorded GPS track of a flight can be used to analyze flying technique or can be shared with other pilots. Safety Measures Do para gliding under any registered institution. Keep away from electricity lines. New manoeuvres like top landing , wing over , spirals and other potentially dangerous tasks should always be done for the first time under radio or at least get some advice before attempting new manoeuvres and be under radio supervision where possible . Do new manoeuvres with height and away from ridge. Don’t become over confident and don’t do radical stuff near the ground. Check equipment -old porous gliders don’t respond well to collapses and have delayed recovery and also have a tendency to go parachute just after launch. Don’t believe that your glider is impervious to turbulence because it’s a safe win. Fly active! Don’t fly in conditions that your skill level can’t handle. When in doubt, stay out of the sky.

112 Health and Physical Education—XI Under confidence and fear is just as dangerous as being cocky. You tend to focus on the wrong stuff and then make silly mistakes. Butterflies in the gut is ok but mind numbing fear is not cool. Rather not fly. Take time to assess your risk and venture on the side of caution. Don’t buy old equipments, if you are learning para gliding. Guidelines for All Adventure Sports Do’s and Don’ts for all adventure sports: 1. Don’t throw bottles and other eatable items on the way. 2. Don’t wash clothes and utensils in the rivers. 3. Use separate dustbins for bio gradable and non-biodigradable waste. 4. Don’t throw plastic boxes, aluminium foil and plastic polythene, etc. without use on mountains. 5. Keep the river banks clean. Don’t do toilet on river banks. 6. Don’t throw used items like clothes and any other items on mountains. 7. Extinguish the fire completely during the camping on hill areas. 8. Don’t cut trees during camping. 9. Don’t pollute the river or lake water. 10. Don’t make noise while rock climbing or mountaineering. It may affect the wild animals. Practice Questions 6.3 I. Short–I Question Answers (3 Marks, 100 Words) 1. What safety measures should be taken care of during Trekking? 2. Explain the safety measures during Surfing. 3. Write down the safety measures of River Rafting. 4. Write down some dangers during Mountaineering. 5. Write down the safety measures of Long Distance Walk. 6. Explain the basic needs during Para gliding. 7. Write down the safety measures of Para gliding. 8. Write down the safety measures of Mountaineering. 9. What are adventure sports? II. Short–II Question Answers (5 Marks, 200 Words) 1. Write Notes: 1. Rock Climbing 2. River Rafting 3. Mountaineering 4. Para gliding 5. Surfing 6. Trekking 2. Classify the different categories of River Rafting according to their difficulty level. 3. What are the guidelines of all adventure sports? Explain all the safety measures used during different adventurous sports? 4. Name some adventure sports? Explain any three of them.

Physical Activity and Leadership Training 113 6.4 Safety Measures to Prevent Sports Injuries There may be chances of injuries during physical activities and adventure sports. There is a list of safety measures which should be followed carefully: 1. Use the Proper Gear and Equipments: One should use high and good quality of gloves, helmet, hiking shoes, boat, glasses, rope, and patta, etc. While climbing on rocks one should always wear a helmet and good quality shoes. 2. Be Careful about your Health: If you have any health related problem then consult doctor before participating in physical activities. If you are feeling dizziness, body pain, or any respiration related problem then immediately stop the physical activities. 3. Be Hydrated: In long duration activities like long walk or mountaineering, one should drink lot of water and keep the body hydrated. It helps to keep safe from heat stroke and heat cramp. Don’t drink tea or coffee because they may cause lack of water in body. 4. Beware of Over Labour: Always have a recovery period between the physical exercises and never do extreme hard work. If we work hard, then there are the chances of the breaking of ligaments, sprain, strain, muscles pulling, etc. Don’t participate empty stomach or immediately after eating in physical exercises. A light food like daliya, khichdi or sandwitch can be taken one or two hour prior to physical workout. 5. Activities according to Season: Activities should be planned according to the weather. Physical activities should not be done in open air in hot and cold weather. Surfing, river rafting and para gliding should not be done in rain, storm and high winds. 6. Warming up Body: Warming up is compulsory to increase the body strength and prevention from injuries. Limbering down is also compulsory after hard work. It helps to normalise the heart rate and respiration. 7. Guidance from Specialists: They should take proper training for the adventure sports like river rafting, rock climbing, surfing, para gliding, mountaineering and trekking from specialists and should participate under their guidance. Practice Questions 6.4 I. Short–I Question Answers (3 Marks, 100 Words) 1. Write down any two safety measures required during adventure activities. II. Short–II Question Answers (5 Marks, 200 Words) 1. Explain the safety measures during adventure activities. Multiple Choice Type Questions 1. Leader should be Energetic and .............. . (a) Fearless (b) Smart (c) Coward (d) Selfish 2. “Leadership is the ability to secure desireable actions from a group of followers voluntary....”. Who said these words? (a) Alford (b) King Martin (c) Roseberry (d) Newton

114 Health and Physical Education—XI 3. How many types of leader are there? (a) Two (b) Three (c) Four (d) Five 4. What is determined by leaders? (a) Direction for the future (b) Good luck for group (c) Guidance to go ahead (d) Light for today 5. What is the role of leader? (a) To command the followers (b) To motivate the followers (c) To teach them discipline (d) To educate them for progress 6. Trekking is ............. . (a) To experience the hard work (b) To enjoy the beauty of nature (c) To face the challenges (d) All the above 7. Variometer is useful in ............ . (a) River rafting (b) Surfing (c) Para gliding (d) Rock climbing 8. River rafting is done in ........... . (a) Slow water (b) Less water (c) In swimming pool (d) Big rivers 9. When were adventure games started? (a) 1950 (b) 1952 (c) 1985 (d) 1965 10. What precaution should be taken while para gliding? (a) Keeping away from electricity line (b) Should go along the electricity cables (c) To touch the tree high (d) To go much more height 11. How many types of climbing are there: (a) Two (b) Three (c) Four (d) Five 12. What is surfing? (a) A water game (b) Air game (c) Field game (d) None of these 13. A mountaineer should wear ............. . (a) Good quality shoes (b) Smart clothes (c) Rough clothes (d) Tight clothes 14. Which of the following is not an adventure sport? (a) football (b) rock-climbing (c) trakking (d) surfing 15. How many grades of river rafting are there? (a) 8 (b) 4 (c) 6 (d) 7 16. Which type of trakking involves altitudes upto 5000 m? (a) easy trakking (b) moderate trakking (c) streanous trakking (d) difficult trakking

Physical Activity and Leadership Training 115 17. A typical short board is .............. to .............. feet (a) 6 to 7 (b) 7 to 8 (c) 5 to 6 (d) 5 to 7 18. Above what height are para gliders restricted from fleging? (a) 20,000 feet (b) 18,000 feet (c) 22,000 feet (d) 16,000 feet 19. According to whom, ‘The capacity and will to rally men and women to a common purpose is called leadership’. (a) Montgamery (b) La-Pierre (c) Farroworth (d) Dept fo Health 20. Which of the following is not the role of a leader? (a) structuring the situation (b) controlling relations (c) Importance of relation (d) execution of plans 21. Which of the following is a quality of a leader? (a) leader as representative (b) leader as a controller of int. relations (c) high motion capacity (d) speaking for the group 22. Which of the following is a role of a leader? (a) morality (b) lovality (c) good communicator (d) planning for the group 23. Which of the following is a safety measure for rock climbing? (a) take some time of each step (b) check knots, harness etc. (c) always check knots (d) all of the above 24. Which is a safety measure for mountainering? (a) drink water (b) keep blue red and yellow flags (c) join registered club (d) all of the above 25. Which is a safety measure for para gliding (a) read and obey and pgns (b) the running and diving in water (c) keep blue red and yellow flags (d) All the above 26. How much time should be taken to worm up and cool down properly? (a) 20–30 minutes (b) 1–2 hours (c) 40–50 minutes (d) 5–10 minutes 27. Hypothermia is due to .............. (a) decrease in level of air (b) dehyedration (c) increase in altitude (d) very low temperature 28. Exercising vigorously in hot, humid conditions can lead .............. and .............. (a) dehydration andf constipation (b) overheating and dehydration (c) vommithing and fainting (d) painting and overheating 29. Taking multi pocket carry bag is a safety measure for which adventure sport? (a) Rock climbing (b) Mountaining (c) Trakking (d) Para gliding

7Unit Test, Measurement and Evaluation KDniodwYou?Contents 7.1 Define Test, Measurement and Evaluation 7.2 Importance of Test, Measurement and Evaluation in Sports 7.3 Calculation of BMI and Waist-Hip Ratio 7.4 Somato Types (Endomorphy, Mesomorphy and Ectomorphy) 7.5 Measurement of Health related Fitness Introduction Test is a procedure to assess the ability of a person about his proficiency, like ability, achievement, speed, flexibility and various other psycho-intellectual, psycho-physical traits. Tests are generally used to evaluate the performance of progress. Testing procedure involves the assessment, measurements or evaluations of the concerned person on certain pre-designed criterias. The test scores (measurements) are used for guiding the students in the appropriate selection of sports or physical activity programmes in accordance with their body potentials, and therefore, test and measurements provide the basis for evaluation in sports and physical education. Test and measurement in physical education and sports are compulsory to evaluate the health and sports performance of a player. A player follows the programme of his sports training according to his capabilities on the basis of results of measurements and evaluation. They provide information about the weaknesses and strengths of the players and help in increment of the health status and other parameters. ➡ Test, Measurement and evaluation are three different stages of a complete process. ➡ This process in sports and games are important for Classification of players, abilities, motivation, effective planning, progress research and experiment. ➡ BMI and Waist-hip Ratio test are having standard frame work for the assessment. ➡ Body types are classified on the basis of body shape, physical capacity and capabilities and also general and social behaviour. 116

Test, Measurement and Evaluation 117 7.1 Define Test, Measurement and Evaluation Meaning of Test Test is the use of procedures and techniques to collect information or data about a specific skill or fitness level of an individual or we can say that it is a procedure or technique used to obtain a response from the sportsperson in order to gain information that is used as a basis for appraisal of the quantity or quality of elements, like fitness, skills, values and knowledge. A test is commonly defined as tool or instrument of measurement that is used to obtain data about a specific trait or characteristics. A test is a device or technique used to measure the performance, skill level, or knowledge of a learner on a specific subject matter. Test is a special process through which a player’s components—fitness expertise, knowledge and values—are put to use. For the aim of a good planning test is an important tool in physical education. There are different types of tests in the field of physical education and sports, such as AAHPER Youth Fitness Test, Breddy’s Volleyball Playing Ability Test. Definitions of Test According to Webster’s Dictionary, “A test is a tool to evaluate the skill, knowledge, capacities or aptitudes of an individual or a group.” According to Barry L. Johnson and Jack Nelson, “Test is the form of questioning or measuring used to access retention of knowledge, capacity or ability of some endeavour.” According to H.M Barrow and McGee, “Test refers to any specific instrument, procedure or technique used by an administrator to elicit a response from the test taker.” Meaning of Measurement It is an aid to evaluate. It consists of numerical values or scientific scores known as raw score. Measurement is an aid to evaluate. It consists of numerical values or scientific scores known as raw scores. Measurement is a method of evaluation that records an individual response in specific units of measurement such as speed in seconds, weight in pounds or kilograms, height in inches/meters, etc. Similarly player’s abilities are measured. For example, how far and how high a player can jump, how much weight a weightlifter can lift, how fast a runner can run in 100 m race. On the basis of the above example, we can say that measurement is a tool through which a player’s level of performance, his fitness, ability, knowledge and skill are measured. Definitions of Measurement (i) According to Barry L. Johnson and Jack Nelson, “Measurement aids evaluation process in which various tools and techniques are used in collection of data.” (ii) According to H.M Barrow, “Measurement refers to the process of administrating a test to obtain quantitative data.” Meaning of Evaluation Evaluation is a systematic and objective assessment of an ongoing or completed project, programme or policy its design, implementation and result. The aim is to determine the sequence and fulfilment of objectives, efficiency, effectiveness impact and sustainability to set out in the evaluation policy. Test and measurements are pre-requisites for evaluation. A systematic, rigorous and meticulous application of scientific methods to assess the design, implementation, improvement or outcomes of a program is called Evaluation.

118 Health and Physical Education—XI KEYPOINTS It is a resource intensive process, frequently requiring resources, such ★ Meaning of Test as evaluating expertise, labour time and a sizable budget. In this way, we ★ Meaning of Measurement can see that the evaluation is a suitable and continuous process of decision- ★ Meaning of Evaluation making. Evaluation helps to find out the strength and weakness of the ★ Classification of Students program. Evaluation includes different types of tests and human relations. ★ Effective planning It is based on the data provided through test. ★ Research and experience ★ BMI Definitions of Evaluation ★ Waist Hip Ratio ★ BMI Chart According to Shuffleboard, “A systematic assessment of a planned, ongoing ★ Somanto Type or completed intervention to determine its relevance, efficiency, effectiveness, ★ Endomorphy impact and sustainability.” ★ Mesomarph ★ Ectomorphy According to H.M. Barrow and McGee, “The art of judgement ★ Barry L. Johnson scientifically applied to some trait, quality, or characteristic in the universe ★ H.M.Barrow according to some predetermined standards.” ★ Research and Experiment Objectives of Test, Measurement and Evaluation 1. To evaluate the expected feedback behaviour of someone. 2. To provide the for players. 3. To know the difficulty level. 4. To evaluate the abilities and capacities of a person. 5. Evaluation helps in purpose, use of teaching techniques and all activities in schools. 6. Evaluation helps to evaluate both teaching and learning. 7. To help the overall development of students. Practice Questions 7.1 I. Short–I Question Answers (3 Marks, 100 Words) 1. Explain your contribution in successful programmes of test and measurements in sports. II. Short–II Question Answers (5 Marks, 200 Words) 1. Explain the test, measurement and evaluation. 7.2 Importance of Test, Measurement and Evaluation in Sports Test and measurement are an important aspect of all the programmes of physical education and sports. It becomes altogether impossible for a person to determine the level of the achievement of different aims. The importance of test and measurement in physical education and sports can be underlined on the basis of the following points: 1. For Determining Objectives and Aims: Test and measurement help in setting the target or goal according to the need and requirement. By adopting the test and measurement techniques the physical education teachers gets an accurate idea about the progress made by the students.

Test, Measurement and Evaluation 119 2. Classification of Students: The training load is given according to a student’s individual capacities and capabilities. For giving students their appropriate training load one needs proper classification. Training and load classify the students on the basis of their physical, mental and psychological capacities and abilities. 3. For knowing Abilities: With the aid of test and measurement the teachers of physical education can come to learn those abilities and capacities of their students which can be helpful in the preparation of effective planning. 4. For Motivation: Test and measurement are effective tool of motivation. With the help of test and measurement a student can find out its level of performance/achievement. He can compare his progress with the progress of others. If he comes to learn about the good progress of others, he too can feel motivated to achieve that level of progress. 5. For Effective Planning: With the aid of test and measurement an impressive planning can be made. Without test and measurement impressive planning can’t be made. Training or education can be changed on the basis of test and measurement. With the aid of test and measurement students can be instructed. 6. To know the Progress of Students: With the aid of test and measurement the instructors of physical education can obtain relevant information related to their students. The information regarding progress is helpful not only to teachers but also to students. If students are not aware of their level of progress, they may remain in the dark rides. In absence of their true progress they may fail to ascertain where they stand. Even the teachers of physical education are unable to enhance the level of the progress unless they know the true level of achievement. 7. For Proper Guidance: Test, measurement and evaluation are needed to know the limitations and weakness of students. Only after that the corrective measures and proper guidance can be given to the students. 8. For Direction and Consultation: Test, measurement and evaluation are those techniques through which the trainers guide and suggest the players. For eg. They can suggest to select a game according to their strength and capacities and to perform well. 9. To Encourage the Students: Test, measurement and evaluation encourage the students. Winning games enhance their confidence and they start practicing to achieve higher targets. 10. Helpful in Selecting Good Players: Every tournament needs good players. Test, measurement and evaluation are required to select good players. 11. To Know the Future Achievements: With the aid of test and measurement performance can be evaluated easily and on the basis of performance in the present a student’s achievements in future can be predicted. So, test and measurement are an effective tool for predicting the achievements of students in the future. 12. Evaluation of Educational System: Test is a scientific process of measurement and evaluation which helps the teachers to apply the correct technique on the students so that they get the good result. 13. For Finding the Necessities of Competition: Test and measurement are tools which tries to search for the needs of participants. Student’s strengths and weaknesses are evaluated. On their basis effective planning is made. 14. For Research and Experience: Test and measurement play an important role in research and experimentation in the field of physical education and sports. It is also important for the development of profession of physical education because without research and experimentation no profession can be uplifted and ameliorated. New techniques are developed with the help of research which ultimately depends on test and measurement.

120 Health and Physical Education—XI Practice Questions 7.2 I. Short–I Question Answers (3 Marks, 100 Words) 1. Explain any two importance of test, measurement and evaluation in sports. II. Short–II Question Answers (5 Marks, 200 Words) 1. Explain briefly the importance of test, measurement and evaluation in sports. 7.3 Calculation of BMI and Waist-Hip Ratio Body Mass Index is also known as ‘Quetlet Index’ because it was invented by Adolphe Quetlet. Body Mass Index is a statistical measurement which compares a person’s weight and height. It is the most widely used tool to learn about a person’s weight in ratio of his/her height. Though it does not measure the percentage of person’s fat yet it is an effective tool to calculate a person’s weight category, such as under-weight, normal weight, over-weight or in the category of obesity. In simple words, by a person’s BMI one can determine whether he is required to reduce or increase his weight. BMI depends on person’s gender, weight and height. In this method, a person’s weight is measured in KG (kilogram) and height is measured in M (meter). the formula of calculating BMI is as follow: BMI = Weight (in kg) or Weight (in kg) Height (in mts) × Height (in mts) Height in (mts)2 = kg/m2 Example: If a person’s physical weight is 80 kg and his height is 1.70 m, his BMI will be: Weight of body = 80 kg Height = 1.70 m BMI = 80 = 80 1.70 × 1.70 2.89 = 27.68 kg/m2, means overweight. S.NO. BMI CHART BMI 1. <18.5 2. CATEGORY 18.5 to 24.9 3. Under weight 25 to 29.9 4. Normal weight 30 to 34.9 5. Over weight 35 to 39.9 6. Obesity category 1 >40 Obesity category 2 Obesity category 3 BMI (Table Chart) — Height/Weight-wise

Test, Measurement and Evaluation 121 Precautions during Measurement 1. While taking body weight one must wear minimum required clothes. 2. While measuring height one should be barefooted and his/her body should be in a straight position. 3. The body weight must be taken on a reliable and perfect weighing machine. Waist-hip Ratio Waist-hip ratio is the measurement of a person’s health because fat stored beneath the abdomen is an indicator of several diseases in future. This tool of measurement is used to determine the chance of heart ailments, high blood pressure and diabetes. The person who has fat around his waist or his body has the shape of an apple, he has more chances of contracting heart ailments, stroke, diabetes and high blood pressure as compared to the person whose body has the shape of a pear. In other words, there is fatter around his hips. It is a good indicator of health and attractiveness of person. The ratio is around 0.7 is considered good in female whereas .9 is considered good health among male. These person have less chances of health problems like diabetes, cardio-vascular disorders, cancers, etc. Waist-Hip Ratio Gender Low Moderate High Male <95 .96 – 1.0 1.0 or higher Female <80 .81 – .85 .86 or higher If waist-hip ratio is still higher in other cases, the concerned person is said to be in more danger. Calculation of Waist-Hip Ratio A person’s wais-hip ratio is calculated on the basis of the following formula: Waist-hip ratio = Circumference of waist (in inches) Circumference of hips (in inches) Example: If the circumference of person’s waist is 30 inches and the circumference of his hips is 34 inches, his waist-hip ratio will be: Circumference of waist = 30 inches Circumference of hip = 34 inches Waist-hip ratio = 30 = 0.88, in other words, normal position 34 Practice Questions 7.3 I. Short–I Question Answers (3 Marks, 100 Words) 1. How the Body Mass Index is calculated? Explain with an example. 2. How the Waist-Hip Ratio is calculated? Explain with an example. II. Short–II Question Answers (5 Marks, 200 Words) 1. Explain the body mass index and waist-hip ratio in details.

122 Health and Physical Education—XI Somato Types (Endomorphy, Mesomorphy and Ectomorphy) It is true that no two human beings in the world can be exactly similar. A person is different from the other human being in respect of his/her physical set-up. For example, some people are tall, some are short, some are fat, and some are lean and thin. These differences are based on heredity and the person’s progress and development. In physical education and sports there are different kinds of activities and sports which need different special traits. Due to physical differences each person can’t reach a successful height in any game or sport. So in the field of physical education it is a must to categorize students on the basis of their body set-up. After this classification is made, only then can students be taught how to play different games and sports in efficient manner. Various psychologists have classified men on the basis of physical, mental and behavioural factors. According to Sheldon, all athletes are made up of three extreme body types, so we all are part of endomorphy, Mesomorphy and Ectomorphy. It is a classification of human body according to its size and shape or physique. Types of Physical structure Endomorphy Mesomorphy Ectomorphy (i) Endomorphy Such individuals have short arms and legs. They have rounded physique. The limbs seem to be shorter because there are a lot of deposits of adipose tissues. The upper parts of arms and legs are significantly thicker than the lower parts. It is hard for them to lose weight. They have soft body. They have under developed muscles. They have the capacity for high fat storage and become fatty easily. In fact, they are more inclined to become obese. They have pear shaped body. Their excessive mass hinders their ability to compete in sports. E.g., Weightlifting and Power lifting etc. Benefits 1. Their body is perfect for weight lifting so they can be good weight lifters. 2. They can perform better in athletic events such as Hammer-throw, Shot-put and Discuss throw etc. Pitfalls 1. These players body structure is of low status so they can’t be good players. 2. There are the chances to get obese because of the accumulation of fat in their body. 3. They have low endurance. Their body weight does not allow them to do activities like agility, speed or aerobic exercises etc. they can’t be good runners. (ii) Mesomorphy Mesomorphy is found between the other two body types and are generally described as muscular. They have athletic physique and balanced body composition. They are able to increase their muscle size quickly and easily. They have well developed rectangular shape of body. They have thick bones and muscles. Their chest and

Test, Measurement and Evaluation 123 shoulders are larger and broader in comparison to their waistline. They are physically capable of doing a lot of activities and tend to be athletically aggressive. Generally, they store fat evenly all over their bodies but they can become over-weight if they lead sedentary lifestyle and take high calorie diet. They can excel in such sports which require great strength short bursts of energy and lots of power because they have enough strength, agility and speed. These characteristics make them strong individuals to be the top sportspersons in any sports. Benefits 1. They can get the perfection in strength, agility and speed based activities due to the accumulation of proper fat in the body. 2. Their height and weight make them suitable for athletic events. 3. They are suitable for aerobic and resistance based training. Pitfalls 1. They have low endurance and flexibility. 2. They have the tendency to accumulate the fat easily when they are not doing any exercise. So it is compulsory to have balanced diet and regular exercise for them. (iii) Ectomorphy The individuals who have an Ectomorphy body are usually referred to as slim persons because their muscles and limbs are elongated. They have flat chests and have less muscle mass. The lack of muscle mass creates the impression that they are taller than they really are. They do not have a lot of strength but they dominate the endurance sports because their body type is naturally suited to perform wonderfully in endurance activities. They have also a tendency to stick with what they do best. Their light body constitution makes them suited for aerobic activities like gymnastics. Benefits 1. These body type players can play the below listed games: Activities based on endurance, speed and flexibility. High jump, volleyball and basketball. Gymnastics. Badminton, tennis, table tennis. 2. They have a quick metabolism to burn fat. Pitfalls 1. Their body is not suitable for power sports. Their body can be damaged by participating in power sports. That’s why they can’t perform well in wrestling and shot put events. 2. They can’t increase their weight easily. 3. They have a lack of body strength and they are thin, long and weak constitution of body.

124 Health and Physical Education—XI Practice Questions 7.4 I. Short–I Question Answers (3 Marks, 100 Words) 1. What are the advantages of an endomorphy person? 2. What are the qualities of a Mesomorphy? 3. What are the pitfalls of an endomorphy person? 4. What can be the advantages and pitfalls of being Ectomorphy? Explain. 5. What are the pitfalls of Mesomorphy? II. Short–II Question Answers (5 Marks, 200 Words) 1. Explain the classifications of Somato types in details. 7.5 Measurement of Health-related Fitness Body composition is a physiological characteristic that affects an individual’s ability to carry out daily tasks with vigor. Although, body composition is not a demonstrative action like other health-related fitness components, the committee has operationally defined it as a component of fitness; a health-maker, and a modifier of fitness for the purposes of this report. Both body weight (mass) and body fat (absolute fatness and relative fat distribution), are elements of body composition that have implications for health and fitness. It is important to measure weight and height in national youth fitness surveys to derive body mass index (BMI), an indicator of weight-for-height; waist circumference, an indicator of abdominal adiposity; and skinfolds, an indicator of subcutaneous adipose tissue. These three recommended field indicators of body composition for a national youth fitness survey uniquely measure different elements, and each can be linked to health makers and outcomes in both youth and adults. For example, Only standing height and weight should be measured in school and other educational settings to calculate BMI given such concerns as measurement errors and privacy. Waist circumference is linked to risk factors for cardio-vascular disease, type 2 diabetes, and all-cause mortality. A high BMI is related to the risk of type 2 diabetes and hypertension. Two approaches to interpreting the results of the above three measures are recommended to determine whether individuals or populations are at risk of poor health outcomes. For BMI, the cut-points (cutoff scores) based on the 2000 Centers for Disease Control and Prevention (CDC) growth charts and percentiles should be applied for under weight, over weight, and obesity evaluations. Interim cut- points for waist circumference and skinfold measures should be set at levels analogous to those currently being applied by the CDC for BMI. This approach should be used until evidence becomes available to support establishing waist circumference and skinfold cut-points by associating those measures with cardio-metabolic risk factors. Elevated skinfold thicknesses and proportionally more subcutaneous fat on the trunk are associated with an elevated risk for cardio-vascular disease and metabolic syndrome. Main Outcome Measures The participants conducted 5 clinical field tests (6-minute walk test, stair test, 30-second sit-to-stand test, handgrip test, fingertip-to-floor test).

Test, Measurement and Evaluation 125 Results The results of the field tests showed that performance remained unchanged until approximately 50 years of age; after that, performance deteriorated with increasing age. Grip strength (79%), meters walked in 6 minutes (60%), and seconds used on the stair test (59%) could be well predicted by age, sex, height, and weight in participants ³50 years of age, whereas the performance on all tests was less well predicted in participants <50 years of age. Conclusions The reference values and reference equations provided in this study may increase the applicability and interpretability of the 6-minute walk test, stair test, 30-second sit-to-stand test, handgrip test, and fingertip- to-floor test in clinical practice. Practice Questions 7.5 I. Short–I Question Answers (3 Marks, 100 Words) 1. What is the importance of measurement of health related fitness? II. Short–II Question Answers (5 Marks, 200 Words) 1. Explain in detail the objectives of health related fitness? Multiple Choice Type Questions 1. In which year the fitness tests in public school were also taken seriously? (a) 1908 (b) 1918 (c) 1928 (d) 1938 2. Measurement is a process of obtaining .......... . (a) Desired result (b) Numerical data (c) Importance data (d) Required facts 3. Who said that—“Measurement refers to the process of administrating a test to contain quantitive data.” (a) H.M. Barrow (b) Isjak Newton (c) Field Mashal Arjun Singh (d) Priyanka Gandhi 4. Test is commonly defined as a ........... . (a) Tool (b) Instrument of measurement (c) Box of keys (d) Both (a) and (b) 5. In how many parts the process of evaluation is divided? (a) Four (b) Six (c) Ten (d) Three 6. Test and measurement are important for the ........... . (a) Classification of students (b) Proper guidance (c) To encourage the students (d) All the above

126 Health and Physical Education—XI 7. What is the formula to calculate wasit-hip ratio? (a) Circumference of waist (in Inches) (b) Circumference of waist × 3 Circumference of hips (in Inches) Circumference of hips + 3 (c) Circumference of waist − 5 (d) Circumference of waist + 1.10 Circumference of hips − 0.5 Circumference of hips − 1.15 8. The formula to calculate persons weight is .......... . (a) BMI = Weight × 10 (b) BMI = Weight in kg (Height)2 (Height in m)2 (c) BMI = Weight in ponds (d) BMI = Weight − 100 Height Height × Height 9. Slim person are named as ........... . (a) Ectomorphy (b) Endomorphy (c) Mesomorphy (d) None of these 10. Which type of body is fit for weight lifting? (a) Endomorphy (b) Ectomorphy (c) Mesomorphy (d) None of these 11. Endomorphy has ............. . (a) Short arms and legs (b) Long arms and legs (c) Short arms and long legs (d) Long arms and Short legs 12. How many types of physical structure are there? (a) Three (b) Two (c) Five (d) Six 13. The full form of BMI is .......... . (a) Body Mass Index (b) Body Measurement Index (c) Body Maintenance Index (d) None of these 14. A high BMI is related to the risk of type II diabetes and ........... . (a) Hypertension (b) Obesity (c) Cancer (d) None of their 15. According to .............., “Test refers to any specific instrument procedure or technique used by an administrator to elicit a response from the test taker”. (a) HM barrow and McGee (b) Barry L Johnson and Jack Nelson (c) Barrow and MC Gle (d) All the above 16. According to William Herbert sheldon Individuals that have short arms and legs and rounded physical are called .............. (a) Mesomorphy (b) Endomorphy (c) Ectomorphy (d) None of above 17. According to Hippocrates Individuals that are usually weak. They are idle passive lethargic and spirtless are called .............. (a) Phlegmatic (b) Sanguine (c) Choleric (d) None of above

Test, Measurement and Evaluation 127 18. According to Ernest Kretschener Individuals which are tall enough and slim and have weak body structure are called .............. (a) Pyknic (b) Asthenic (c) Athletic (d) None of above 19. Which is a decision making process which assests to make gradekk and ranking? (a) Evaluation (b) Measurement (c) grade (d) test 20. What is the full form of UNEG? (a) United natural ensure games (b) United nations evaluation group (c) United nominal ensure groups (d) United nations energy game 21. Which is a technique by which we come to know at what extent the objectives are being achieved? (a) measurement (b) evaluation (c) test (d) sports 22. Who classified the somatotype of individuals? (a) SK Inesh (b) William Herbert (c) WH Hornbill (d) None of these 23. Who said, “measurement refers to process of administrating a test to obtain quantitative data?” (a) HM Barrow (b) MF Chacha (c) Barry L Johnson (d) MC Gee 24. Which category falls under the BMI range 30.0–34.9? (a) Overweight (b) Obesity Class II (c) Obesity Class I (d) Obesity Class III 25. Who gave the classification choleric? (a) Ernest Kretschmer (b) Hippocrates (c) MF Chacha (d) William Sheldon 26. What is the maximum rating in Health-Carter measurement for a football player? (a) 173 (b) 475 (c) 225 (d) 275 27. What in the unit of height taken for BMI? (a) km (b) m (c) cm (d) mm 28. Modified push ups test is used for ................... ? (a) young boys (b) Girls (c) Senior citizen (d) Adults 29. What is mathematical meaning of BMI? (a) Body Weight (b) Height × Height Height × Height Body Weight (c) Weight × Weight (d) Height Height Weight × Weight

128 Health and Physical Education—XI 30. What is the criteria for a person to the underweight? (a) <9.5 (b) <20 (c) <21.5 (d) <18.5 31. Phlegmatic Sanguine, Choleric and Melancholic were classified by (a) Ernest Kretschmer (b) William Herbert-Sholdon (c) Hippocrates (d) H.M. Barrow 32. BMI is also known as Owtlet Index as it was invented by (a) Adophe Quotelet (b) Framec Peter (c) John Ouettet (d) Peter Quetlet 33. Which of the following is not the importance of test, measurement and evaluation in sports? (a) Forknowing achievements in future (b) For knowledge of various organs (c) For motivation (d) For classification of sports person 34. According to classification by Ernut Kretshmer athletic have (i) Broad shoulders (ii) Short statured (iii) Slim (iv) Powerful muscles (a) (i) and (iii) (b) None of the above (c) (i) and (iv) (d) only (iii) 35. Which of the following growth classification of body type (i) Hippocrates (ii) Adolphe Quelet (iii) Ernest (iv) MC Gev (a) Only (iii) (b) (ii) and (iii) (c) (i) and (iii) (d) only (ii) 36. The body type number .............. may be better for a footballs (a) 961 (b) 479 (c) 100 (d) 475 37. Which option following is a trait of Ectomorphy? (a) Short arms and legs (b) Difficulties in gaining weight (c) Musculas (d) Rounded physique 38. On the basis of Health Cartes measurement system an individual is usually classification on a scale of (a) 1–10 (b) 8–10 (c) 7–14 (d) 1–7

8Unit Fundamentals of Anatomy, Physiology and Kinesiology in Sports ContentsKDniodwYou? 8.1 Definition and Importance of Anatomy, Physiology and Kinesiology 8.2 Functions of Skeleton System, Classification of Bones and Types of Joints 8.3 Properties and Functions of Muscles 8.4 Function and Structure of Respiratory System and Circulatory System 8.5 Equilibrium—Dynamic and Static and Centre of Gravity and its Application in Sports Introduction Anatomy is the study of structure, size and shape of a living being. The study of human body with respect to all its parts and their relationships to each other is known as human anatomy. Human anatomy studies about living beings. In other words, in human physiology, different functions performed by different systems are studied such as respiratory system, digestive system, circulatory system, muscular system, skeletal system, etc. It can be stated that human physiology is the study of a body and the functions performed by its different systems. “Human physiology is a branch of biology where the workings of all the organs of the body are studied”. Here, we study about the function of different systems of the body and their relation to one another. Through human physiology we come to learn how different organs of our body work in union with one another. It involves the study of how systems of the body junction and this analysis helps to find out how the cells work in concert to achieve a normal state of function. ➡ Anatomy (Structure, shape, size and location of human organs) ↓ Kinesiology → (Study of relationship Anatomy and Physiology for the Movement for Human Body) ↑ Physiology (Study of various system , circulatory, Muscular, Skeleton, reparatory etc.) ➡ Human Skeleton system mainly divided in four main parts. ➡ Vertebral Column having child 33 bones of Child and 26 bones in adult. ➡ The hand of an adult are having 28 small bones. ➡ The body is having 40 to 50% weight of muscle and total 650 different types of muscles in normal human body. ➡ Human Body is having two types of blood circulatory systems. ➡ Centre of Gravity is an imaginary point. It plays a vital role for equilibrium. 129

130 Health and Physical Education—XI 8.1 Definition and Importance of Anatomy, Physiology and Kinesiology Meaning of Anatomy and Physiology Anatomy is the study of physical structure where as physiology is the study of functioning of human internal organs. Human anatomy is a branch of biology where the structure of living being is studied. In anatomy, we study about human being’s size, weight, condition, location, shape, structure etc. In physiology, we come to learn about different systems of a human body. Definitions Anatomy, “The branch of biology concerned with the bodily structure of humans, animals, and other living organisms, especially as revealed by dissection and the separation of parts.” Physiology, “A branch of biology that deals with the functions and activities of life or of living matter (such as organs, tissues, or cells) and of the physical and chemical phenomena involved.” Systems of Body Our body works amazingly with the help of various systems in our body. The human body is made up of groups of organs, called systems, that work together to keep the body in balance and work efficiently. The following are the systems present in human body: 1. Circulatory system 2. Respiratory system 3. Muscular system 4. Skeletal system 5. Nervous system 6. Digestive system 7. Excretory system 8. Reproductive system 9. Glandular system 10. Immunity system Importance of Anatomy and Physiology in Physical Education Human anatomy and physiology plays a vital role in physical education and sports. Without their knowledge, a sports person cannot reach at the apex point in terms of sports performance. Human anatomy and physiology help in multiple ways in the field of sports and games. Here is a brief description of the importance of anatomy and physiology in physical education. 1. Anatomy Provides the Knowledge of Structure of Various Organs Human anatomy provides the detailed knowledge of the structure of various organs of body. We get the knowledge of structure, shape, size and weight of organs of all the systems of body. We come to know about the length, size and shape of the bones and organs. With the help of anatomy we get the knowledge of the percentage of white fibres and red fibres present in an individual. As a result of such knowledge of the teachers and coaches working in the field of physical education and sports may easily select the sports according to the traits of students. For example, weight lifting is more appropriate for short statured students in comparison to volleyball and basket ball. In the same way, the students, who have more percentage of white fibres i.e, fast twitch fibres in comparison to red fibres, i.e., slow twitch fibres can present better performance in sprinting events instead of endurance events. 2. Physiology Provides the Knowledge about the Functions of Various Organs Physiology provides detailed knowledge about the functions of various organs of body. We get the knowledge of capacities or capabilities of cardio-vascular system with the help of physiology. We also get detailed knowledge

Fundamentals of Anatomy, Physiology and Kinesiology in Sports 131 about the functions of nervous system, muscular system and excretory system etc. So, for imparting the physical training, a physical trainer should K E Y POINTShave proper knowledge. 3. Helpful to Know about Chemical Changes during ★ Anatomy ★ Physiology Exercise ★ Kinesiology ★ Rehabilitation When we participate in games and sports or perform exercises, a number ★ First Aid of chemical changes take place in our body. The knowledge of such chemical ★ Sports massage changes can be achieved only through human physiology. On the basis of ★ Principles of Kinesiology this knowledge, the essential or required changes can be done in the balanced ★ Skeleton System diet and consequently, the sports performance of sports person can be ★ The Skull enhanced. ★ The Axial Bones ★ Functions of Bones 4. Helpful in the Prevention from Sports Injuries ★ Sesamoid Bones ★ Irregular Bones Sports injuries such as sprain, strain, contusion, fracture and dislocation of ★ Hing Joint joints is a common phenomenon in the field of games and sports. Generally, ★ Pivot Joint it is seen that every sport person falls prey to any sports injury during his/ ★ Synovial Joint her sports career. The proper knowledge of human anatomy and physiology ★ Cartilaginous Joint can prevent sports injuries up to some extent during sports training and ★ Fibrous Joint Saddle Joint competition. That is why, the protective equipments in games and sports ★ Properties of Muscle are used to provide protection on to the soft and delicate organs. Infact, the ★ Slow Twitch Muscle appropriate knowledge about the mutual functions of bones, muscles, tendons ★ Fast twitch Muscle and ligaments is really helpful in the prevention of sports injuries. ★ Cardiac Muscle ★ Internal Respiration 5. Helpful in the Selection of Sports ★ External Respiration ★ Bronchi Human anatomy and physiology are helpful in the selection of sports. Its ★ Diaphragm main reason is that there are different types of sports. A sport requires different ★ Pharynx type of anatomical structure, whereas, other sport may require some other ★ Larynx type of anatomical structure. With the help of anatomy and physiology, we ★ Plasma come to know the shape, size or constitution of different organs of body and ★ WBC their functional capacities. For example, the body weight for a long distance ★ RBC racer should be less and he should have good cardio-vascular endurance ★ Pulmonary Circulation and more percentage of red or slow twitch fibres. The knowledge of such ★ Systematic Circulation traits or capacities is available only in human anatomy and physiology. ★ Stroke Volume ★ Cardiac Output 6. Helpful in Process of Rehabilitation ★ Systolic ★ Diastolic We are well aware of the fact that to get injuries in the field of games and ★ Equilibrium sports is natural. Through the process of rehabilitation, an injured player can get enabled to give a good performance in sports again. The knowledge of human anatomy is really essential for effective rehabilitative process. For example, the knowledge of types of bones, types of joints, ligaments, tendons and muscles is essential for providing proper rehabilitation. Without such knowledge we cannot provide rehabilitation properly. Hence, it can be said that the knowledge of human anatomy is very conducive in the process of rehabilitation. 7. Helpful in the Preparation of Training Programme Good training programmes can be prepared for different sports persons with the help of appropriate knowledge of human anatomy and physiology. As a matter of fact, good training programmes can only be prepared if

132 Health and Physical Education—XI physical education teachers or coaches have basic knowledge of in and out of sports person. The knowledge of structure and physiological limits/capabilities of individual/sports-person can be had only through human anatomy and physiology. Hence, anatomy and physiology are helpful in the preparation of training programmes. 8. Helpful in Physical Fitness Development The knowledge of human anatomy and physiology is very vital for physical fitness development. We are well aware of this fact, that the demand of the components of physical fitness is also different for different sports such as more speed and strength is required in 100 meter race and more endurance is required or demanded in long distance races. The different means of physical fitness development can be used for the development of the above mentioned components of physical fitness. For the proper development of these components, the knowledge of the composition of all the organs of body and their working efficiency is essential. We can get such knowledge only from human anatomy and physiology. 9. Helpful to Know about Anatomical and Physiological Differences among Males and Females As a result of the knowledge of human anatomy and physiology, the anatomical and physiological, differences of males and females can be understood properly. Due to anatomical and physiological differences among males and females, the sports and sports equipment are different for males and females. For example, there is a difference in the structure of shoulder among males and females, therefore the weight of equipments such as shot, discus, hummer and javelin is less for females in comparison to males owing to anatomical and physiological differences. Females are not so much efficient and capable in running events as in gymnastics and swimming. So, anatomical and physiological differences can be understood properly with the help of human anatomy and physiology. 10. Helpful in Providing First Aid to Sports Persons It is quite natural to get injury during daily practice and competition. If the first aid is not provided properly to the wounded person at that time, the consequences can be fatal. A first aider should have proper knowledge of all the organs of various systems of body, only then the first aid can be provided appropriately. Hence, it can be said that the knowledge of human anatomy is definitely essential in the diagnosis of first-aid. Indeed, the knowledge of human anatomy provides a firm base for the protection and treatment of wounded sportsperson. 11. Helpful in Sports Massage The knowledge of human anatomy and physiology is helpful in performing sports massage. Infact, sports massage is used to rectify or settle the imbalances in soft tissues, which are usually imbalanced by performing strenuous physical activity repeatedly. By performing sports massage before and after exercise or training, sports injuries can be prevented. It also helps in enhancing the sports performance. If we do not have proper knowledge of human anatomy and physiology, the tissues may be ruptured by performing sports massage. So, the knowledge of anatomy and physiology is significant for performing sports massage. 12. Helpful in Providing the Knowledge of Environment Effects on Sports Persons The knowledge of anatomy and physiology is beneficial in providing the knowledge of environmental effects on the sports persons. For example, the number of red blood cells is increased by doing sports training at high altitude. Unused air sacs or alveolus in the lungs become active. Heart rate and respiratory rate are also increased at such altitude. The studies of such effects on sports persons are only possible through the knowledge of anatomy and physiology. Meaning and Importance of Kinesiology Meaning of Kinesiology Science Kinesiology is a ‘Greek’ word in which ‘kinesis’ means ‘movement’ and ‘logy’ means ‘to study’. In this way, kinesiology means ‘study of movement’. It is the study of principles of movement and to study the motor

Fundamentals of Anatomy, Physiology and Kinesiology in Sports 133 performance of the players. Kinesiology helps the players to increase their performance by developing the movement in their body parts. Principles of Kinesiology The principles of kinesiology are as follow: 1. Knowledge of Movement Activities: It helps to know the different motions of human body. Every person has strength and capacity according to his movement. 2. Place of Movement Works: It also helps to know the distance travelled by the man. 3. Physical Structure and Work Science: Kinesiology helps to know about the physical structure of muscles and work science of muscles. 4. Laws of Mechanic Activities: Kinesiology is the study of movement which helps a person to know how to get movement by using force to do any work. 5. Source of Working Muscles: It also helps to know how the muscles move, how they get excited, how they get power, how they coordinate, how they work and how they feel tiredness. 6. Use of Sports to related Equipments: It also gives knowledge about the use of sports equipments i.e., gravitational movement, distance and natural calamities. 7. Use of Work System: Kinesiology helps a person to achieve the excellence in any work by applying lesser force and doing more work. Importance of Kinesiology in Physical Education and Sports Kinesiology is the study of principles of different movement of human body. The muscle’s movement in the body is possible because of the human movement. There is a huge importance of kinesiology in the field of physical education and sports. Such as: 1. Kinesiology actually deals with the human movement of the body, so can make positive changes to our health as well as results. 2. Kinesiology can enhance teaching learning process, i.e., slower to faster. 3. Kinesiology is a tool which allows a person/individual to enhance the performance in every aspect of his/her life. Kinesiology helps to boost the sports performance. 4. Recognition of the importance of health-related and skill related human movement. 5. Now-a-days, kinesiology is becoming the choice of students, who ultimately smell the ranks of such movement related professions and health related careers as teachers and coaches researchers and professors, physician and physical therapist. 6. Kinesiology helps in improving technique. It can help in preventing injury. 7. Kinesiology can help in the improvement of training. Kinesiology also focuses on health and wellness prevention of lifestyle diseases and promotion of lifespan.

134 Health and Physical Education—XI Practice Questions 8.1 I. Short–I Question Answers (3 Marks, 100 Words) 1. Explain the structure of body. II. Short–II Question Answers (5 Marks, 200 Words) 1. Why is it compulsory to study anatomy and physiology? Explain. 8.2 Function of Skeleton System, Classification of Bones and Types of Joints Introduction The skeletal system is a combination of various bones. In a child there are 213 bones whereas in adult there are 206 bones. These bones are made up of mineral and carbonic substances. But these are different in sizes and shapes. These bones are joined together by ligaments. Many bones act as levers in our body. Bones also provide surfaces for the attachment of the skeletal muscles because muscles are attached to these bones. They provide hardness to the body and protect the soft parts of the body. In pregnancy, the child’s whole skeletal is made up of hard and flexible cartilage which slowly changes into bones. Bones are mainly made up of calcium phosphate, calcium carbonate, calcium floride, magnesium chloride and some organic elements. Human skeleton is divided into four parts: 1. Skull 2. Trunk 3. Upper limbs 4. Lower limbs 1. Skull It is attached with the upper part of vertebral column. It has two parts—Cranium and Face. Cranium is box made up of 8 bones which have main senses, like eyes, ears, nose and tongue. Face is the lower part of skull. It has only one bone named as mandible and it is movable. 2. Trunk At birth the majority of humans have 33 separate vertebrae. However, during normal development several vertebrae fuse together, leaving a total of 24, in most cases. The confusion about whether or not there are 32- 34 vertebrae stems from the fact that the two lowest vertebrae, the sacrum and the coccyx, are single bones made up of several smaller bones which have fused together. This is how the vertebrae are counted: 24 separate vertebrae and the sacrum, formed from 5 fused

Fundamentals of Anatomy, Physiology and Kinesiology in Sports 135 vertebrae and the coccyx, formed from 3-5 fused vertebrae. If you count the coccyx and sacrum each as one vertebra, then there are 26 vertebrae. If the fused vertebrae are all counted separately, then the total number of vertebrae comes to between 32 and 34. The rib cage is composed of 12 pairs of ribs plus the sternum for a total of 25 separate bones. The rib cage functions as protection for the vital organs such as the heart and lungs. The ribs are shaped like crescents, with one end flattened and the other end rounded. The rounded ends are attached at joints to the thoracic vertebrae at the back and the flattened ends come together at the sternum, in the front. 3. Upper Limbs The upper limb is divided into three regions. These consist of the arm, located between the shoulder and elbow joints; the forearm, which is between the elbow and wrist joints; and the hand, which is located distal to the wrist. There are 31 bones in each upper limb. The humerus is the single bone of the upper arm, and the ulna (medially) and the radius (laterally) is the paired bones of the forearm. The base of the hand contains eight bones, each called a carpal bone, and the palm of the hand is formed by five bones, each called a metacarpal bone. The fingers and thumb contain a total of 14 bones, each of which is a phalanx bone of the hand. There are a total of 62 bones. 4. Lower Limbs The lower limb is divided into three regions. The thigh is that portion of the lower limb located between the hip joint and knee joint. The leg is specifically the region between the knee joint and the ankle joint. Distal to the ankle is the foot. The lower limb contains 32 bones. These are the femur, patella, tibia, fibula, tarsal bones, metatarsal bones, and phalanges. The femur is the single bone of the thigh. The patella is the kneecap and articulates with the distal femur. The tibia is the larger, weight-bearing bone located on the medial side of the leg, and the fibula is the thin bone of the lateral leg. The bones of the foot are divided into three groups. The posterior portion of the foot is formed by a group of eight bones, each of which is known as a tarsal bone, whereas the mid-foot contains five elongated bones, each of which is a metatarsal bone. The toes contain 14 small bones, each of which is a phalanx bone of the foot. There are a total of 64 bones. Skeleton System Skeleton system is made up of entire bones of the body. 1. Axial Bones: It has the following bones: (a) Skull - 28 (b) Sternum -1 -1 (c) RIBS - 24 (d) Hyoid Bone - 64 (e) Vertebral Column - adult - 26 Child - 33 2. Appendicular Bones: It has the following bones: (a) Upper limbs - 62 (b) Lower limbs Functions of Bones 1. To Provide Strength: Bones give support and stability to the whole body. 2. To Give Shape to body: Bones give shape to the body. A person’s height depends on bones. 3. Store house of minerals: There are such bones in the body that provide minerals to the body. These minerals are very useful for our life. 4. To Provide Security: Bones protect some soft and delicate organs of our body-heart, brain and lungs. 5. Junction: It is the muscles which join with bones and become passive instruments of movement and locomotion of different organs of the body.

136 Health and Physical Education—XI 6. Works as levers: Bones act as levers in the body so that the work may be done easily. 7. Self Nursing: Whenever bones get damage, they have the capacity to self nurse themselves. 8. Construction of blood cells: RBCs build in the marrow of bones, 9. Gives Support to muscles: Bones provide support to muscles and provide surface for the attachment of skeletal muscles. Classification of Bones There are several types of bones depending on their shape and formation which are as follows: 1. Sesamoid Bones These bones are like the seeds of seasm tree. Their specific size helps in mechanical works and helps the ligament. These bones are found in the tendons of muscles. These bones are found in knees, hands and feet. 2. Flat Bones Flat bones are found where there is need for protection. For example, bones of skull and ribs (sturnum bone) are flat. These bones have flat surfaces and have muscle attached to them. These bones act as shields for soft and dedicate organs. For example, ribs, skull, shoulder bones and scapula etc. 3. Long Bones Due to their long length some bones are called long bones. These are situated in upper and lower limbs. These are found in shoulders, hands, hips and legs. These bones act as levers in our body. Apart from this these bones help us in locomotion/movement. Without these bones, we can’t move from one place to another. These bones have higher length and weight. Femur, which is found in the thigh, is the longest bone in the body. Leg bones—Tibia, Fibula and Femur and Hand bones—Humerus, Radius and Ulna. These bones are heavier to bear heavier weight.

Fundamentals of Anatomy, Physiology and Kinesiology in Sports 137 4. Short Bones These bones are short in length. That is why they are called short bones. For example, carpals and tarsals. These bones have less weight. But they are more powerful. These bones are made of the tissues of cancelleous bone and are covered with compact tissues. These bones are used for exerting force. For example, Carpals, tarsals, meta carpals and meta tarsals etc. 5. Irregular Bones These bones have some special shape/size. Because of this, these bones are different from other bones. These bones are found is our spines. There are 26 irregular bones in the spines. Types of Joints The combination of two or more than two bones is called a joint. The study of joints is called arthrology. A joint can be described in the following manner as well–“Each and every place where there are two or more ends of joints meet, is called a joint.” In fact articular surfaces of the bones are sometimes separated by a thin membrane, sometimes by connective tissue or fibrocartilage and in the freely moving joints, are completely separated. These joints give flexibility to a person’s skeleton. The shape and size of each joint is based on its functioning. The joints have no movement, slightly movement and free movement. These joints are divided on the basis of movement in the following ways:

138 Health and Physical Education—XI Classification of Joints Joints are classified on the basis of movement in the following ways: 1. Fibrous Joints These joints are also called immovable joints because these joints are joined together through tissue. These joints are immovable in nature. There is no cartilage present between these. They are found in the bones of skull and face. The scientific name given to this joint is ‘SYNARTHROSIS’. 2. Cartilageneous Joints There is a liquid present in these kinds of joints. In these joints, the surface of bones is separated by some intervening substances and only slight movement is possible. For example, (i) Symphysis Joints (ii) Synchondrosis joints. The scientific name of this joint is ‘AMPHARTHROSIS’. (i) Symphysis Joints: It is a joint where two long bone surfaces are connected by a broad flat disc of fibrocartilage. For example, Symphysis Pubic and Intervertebral Joints. (ii) Synchondrosis Joints: It is a temporary joint. The cartilage changes to bone before adulthood. This joint is found between Diaphysis and Epiphysis of the long bones.

Fundamentals of Anatomy, Physiology and Kinesiology in Sports 139 3. Synovial Joints This kind of joint is also called synovial joint. Most of the joints in our body come under this category. The ends of the bones are covered with cartilage. This cartilage bears the shocks in the upper part of the body and protects bones. It is also helpful in the completion of a correct joint. It is surrounding by ligaments which bind together both the bones. Tendons of muscles pass over these joints which bind together both the bones. Tendons of muscles pass over these joints which provide stability to the joints. Cartilage provides a smooth surface to the ends of both the bones. The scientific name of this joint is ‘DIARTHROSIS’. For example, joint of legs and arms. Freely movable joints are of various kinds. 1. Condyloid Joints: In this kind of joint, movement takes place in two directions. For example in a wrist joint. There is flexion, extension, adduction, abduction, circulation but no rotation. 2. Ball and Socket Joints: This kind of joint has one end of the bone round like a ball and the other end like a cup. For example, hip and shoulder joints. 3. Gliding Joints: These joints have gliding power. Their movement depends on the ligaments which build them. This kind of joint has the capacity to move in any direction. For example, joints of wrists and ankles. 4. Hinge Joints: These joints permit angular movement in one direction like a door on its hinges. For example, joints in elbows, knees, and fingers. 5. Pivot Joints: These are joints with a rotatery movement in one axis. In this form a ring rotates around a pivot or a pivot, like process rotates within ring being formed of bone and cartilage, e,g., atlas and axis bones at the top of the neck. 6. Saddle Joint: This kind of joint has many movements. For example, a thumbs joint. It enables the thumb to oppose fingers.

140 Health and Physical Education—XI Practice Questions 8.2 I. Short–I Question Answers (3 Marks, 100 Words) 1. Explain the Skeleton of human body. 2. Explain the functions of Bones. II. Short–II Question Answers (5 Marks, 200 Words) 1. Explain the types of joints in details. 2. Classify bones. 8.3 Properties and Functions of Muscles Introduction Muscles play an important role in the movement of human body. Almost every single movement of human body is a result of muscle contraction (shortening or lengthening of muscle). Muscle also assist in the blood circulation.They protect and hold in place the abdominal organs. They also provide shape to body. The skeletal muscles work under control and make use of them in our day-to-day life, these are called skeletal muscles. Other muscles are not under our control and work automatically. These are called smooth or involuntary muscles. The heart is a very specialized type of involuntary muslces called cardiac muscle. Muscle cells, also known as muscle fibres or myocytes, are the fundamental units of our muscles. Humans have three types of muscle: skeletal, smooth and cardiac. Our skeletal muscles are under conscious control, while our smooth muscle—found in the walls of our blood vessels and our hollow organs—and cardiac muscle are not. The 45% weight of human body is because of muscles. There are three internal reactions in the contraction of muscles. All muscle cells share four primary properties that distinguish them from other cells which are also called the properties of muscles: 1. Contractility In the case of skeletal muscles, muscle cells contract when stimulated by neural input; smooth and cardiac muscles do not require this input. When a muscle cell is excited, the impulse travels along various membranes of the cell to its interior, where it leads to the opening of calcium channels. Calcium ions flow and bind to a protein molecule called troponin, leading to sequential changes in shape and position of the associated proteins tropomyosin, myosin and actin. The upshot is that myosin binds to small strands within the cell called myofilaments and pulls them along, causing the cell to shorten, or contract. Since this is going on simultaneously and in a coordinated fashion in thousands of myocytes at the same time, the muscle as a whole contracts. 2. Excitability For a muscle to contract and do work, its cells must be stimulated, most often by the nerves supplying them. Nervous impulses cause the release of the neurotransmitter acetylcholine at the nerve-muscle junction, and the acetylcholine activates receptors on the surface of the muscle cell. This results in an influx of positively charged sodium ions into the muscle cells and a depolarization of the muscle cell membrane, which in the resting state is quite negatively charged. If the membrane becomes sufficiently depolarized, an action potential results; the muscle cell is then “excited” from an electrochemical standpoint. 3. Elasticity When something is described as elastic, this is simply a statement that it can be stretched or contracted by some amount above or below its resting or default length without damaging it, and that it will return to this resting length once the stimulus for stretching or contraction is removed. Your muscles require the property

Fundamentals of Anatomy, Physiology and Kinesiology in Sports 141 of elastic recoil for them to be able to do their jobs. If, say, your biceps muscles failed to recoil to their resting length after being stretched during a series of curling exercises, they would become slack, and slack muscles with no tension are unable to generate any force and are therefore useless as levers. 4. Extensibility Most of your body’s cells lack the capacity to stretch; attempting to do so only damages or destroys them. Your long, cylindrical muscle cells, however, have a different story. Muscle cells contract, and in order them to retain this ability, they must accordingly possess extensibility, or the capacity to lengthen. Your muscle cells can be stretched to about three times their contracted length without rupturing. This is important because in a lot of coordinated movements, so-called antagonistic muscles operate such that one is lengthening while the other is contracting. For example, when you run, the hamstring in the back of your thigh contracts while your quadriceps are extended and conversely. Functions and Structure of Muscles Functions of Muscles The muscle system is just like a machine which change chemical energy into mechanical energy. As we know there are three kinds of muscles—voluntary, involuntary and cardiac. Apart from this, there are two kinds of skeletal muscle fibres in our body—red fibres and white fibres. They can be called as slow twitch muscles and fast twitch muscles respectively. These fibres have different functions. Different muscles and fibres function in the following manner: 1. Voluntary muscles provide power to the movement of bone system. These muscles function under conscious control and can be controlled as well as we can choose when to use them. They are also known as skeletal muscles. 2. The human body becomes full of movement due to contraction and extension of muscles. 3. Muscles in unison with bones make work easier. 4. Muscles give shape and size to the body. 5. The body works by the contraction and relaxation of the muscles. 6. Helps in work of internal organs like digestion and intestines. 7. Muscle contractions carry out of the two things either they maintain a posture or they cause movement. 8. Some muscles are helpful in enhancing movement. 9. Large muscles protect bones. 10. Muscles help in the movement of liquids in body. 11. Muscles provide design to the body. 12. Involuntary muscles are related to the movement of internal organs–those of the stomach, intestines, visceral and blood vessels. 13. Cardiac muscles perform pumping action of the heart. Structure of Muscles Movement is the basis of all human activities. In other words, due to muscle contraction movement takes place in a human body. Otherwise the human body can become motionless. Generally, a person has 40 to 50% weight of muscles. A human body contains approximately 650 different muscles which provide the flexible strength. It is the muscles which make a body appealing and beautiful. Muscles are attached to bones, cartilage, ligaments and skins. The muscles which are right under the skin are flat. The muscles near the hip area are wide and flat. The muscles of hands and legs are long. Muscles are made up of tiny threads known as fibres which are attached to one another in thousands through the connective tissue. The length of a fibre is about 3 mm-4 mm and its width is 0.01 mm-0.1 mm. These fibres constitute muscles. Each fibre is a cell which has some liquid called sarcoplasm. A cell has myofibrils as well which is helpful in contraction and extension. Each fibre is

142 Health and Physical Education—XI covered with a membrane called sarcolemma. These fibres are tied together in the shape of bundles. These small bundles constitute muscles. Every fibre has sarcoplasm in liquid form. The myofibrils are situated in sarcoplasm. The myofibrils produce contraction in the muscles. In some countries there is a huge storage of myoglobin. It is related to blood’s haemoglobin and stores oxygen in muscles. Connective tissues bind 100 to 150 muscles fibres and form a small bundle named fascicules. Many fascicules bind together to form a muscle. Muscles bind with bones with the help of tendons. Two types of fibres are found in muscles. 1. Red Muscle Fibres Red fibres contract very slowly. That is why these fibres play a prominent role in activities full of endurance- long-distance races. 2. White Muscle Fibres These fibres contract fast and produce explosive power. That is why these fibres play an important role in the activities full of power anaerobic exercise, like high jump, football, short-distance races and weight lifting. Classification of Muscles On the basis of their structure muscles have been classified as follows, 1. Voluntary muscles 2. Involuntary muscles 3. Cardiac muscles 1. Voluntary or Skeletal Muscles These kinds of muscles are also called striped muscles and are under our concious control which act according to our will. These muscles have the greatest diversity in shape, size, strength, speed of contraction, extension and the means for which they are attached to the bones or other tissues. These muscles are helpful in the movement of oxygen from one place to another and also helpful in the movements related to respiration. These muscles obey a man’s desire. These muscles react quickly to the stimuli and are capable of rapid contractions. These muscles get tired quickly. It happens because they function very quickly. These muscles can be divided into two parts—slow twitch and fast twitch. Their description is as follows: