Comprehensive CBSE Question Bank in Physical Education XII (Term-II)

CBSE II Question Bank in Physical Education CLASS 12 Features Long Answer Type Questions Case Study Based MCQs Strictly Based on the Latest CBSE Term-wise Syllabus Value-Based Questions Unit Summary Very Short Answer Type Questions Short Answer Type Questions



Comprehensive CBSE Question Bank in Physical Education Term–II (FOR CLASS XII) (According to the Latest CBSE Examination Pattern) By D.P Yadav B.P. Ed.(H)   LAXMI PUBLICATIONS (P) LTD (An ISO 9001:2015 Company) BENGALURU • CHENNAI • GUWAHATI • HYDERABAD • JALANDHAR KOCHI • KOLKATA • LUCKNOW • MUMBAI • RANCHI NEW DELHI

Comprehensive CBSE QUESTION BANK IN PHYSICAL EDUCATION–XII (TERM-II) Copyright © by Laxmi Publications Pvt., Ltd. All rights reserved including those of translation into other languages. In accordance with the Copyright (Amendment) Act, 2012, no part of this publication may be reproduced, stored in a retrieval system, translated into any other language or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise. Any such act or scanning, uploading, and or electronic sharing of any part of this book without the permission of the publisher constitutes unlawful piracy and theft of the copyright holder’s intellectual property. If you would like to use material from the book (other than for review purposes), prior written permission must be obtained from the publishers. Printed and bound in India New Edition ISBN : 978-93-93268-47-1 Limits of Liability/Disclaimer of Warranty: The publisher and the author make no representation or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties. The advice, strategies, and activities contained herein may not be suitable for every situation. In performing activities adult supervision must be sought. Likewise, common sense and care are essential to the conduct of any and all activities, whether described in this book or otherwise. Neither the publisher nor the author shall be liable or assumes any responsibility for any injuries or damages arising here from. The fact that an organization or Website if referred to in this work as a citation and/or a potential source of further information does not mean that the author or the publisher endorses the information the organization or Website may provide or recommendations it may make. Further, readers must be aware that the Internet Websites listed in this work may have changed or disappeared between when this work was written and when it is read. All trademarks, logos or any other mark such as Vibgyor, USP, Amanda, Golden Bells, Firewall Media, Mercury, Trinity, Laxmi appearing in this work are trademarks and intellectual property owned by or licensed to Laxmi Publications, its subsidiaries or affiliates. Notwithstanding this disclaimer, all other names and marks mentioned in this work are the trade names, trademarks or service marks of their respective owners. & Bengaluru 080-26 75 69 30 & Chennai 044-24 34 47 26 Branches & Guwahati 0361-254 36 69 & Hyderabad 040-27 55 53 83 & Jalandhar 0181-222 12 72 & Kochi 0484-405 13 03 & Kolkata 033-40 04 77 79 Published in India by & Lucknow 0522-430 36 13 Laxmi Publications (P) Ltd. & Ranchi 0651-224 24 64 (An ISO 9001:2015 Company) C— 113, GOLDEN HOUSE, GURUDWARA ROAD, DARYAGANJ, Printed at : NEW DELHI - 110002, INDIA Telephone : 91-11-4353 2500, 4353 2501 www.laxmipublications.com [email protected]

Contents Units Page No. Unit 1. Yoga and Lifestyle (NCERT Textbook Unit-3) 1–32 Unit 2. Physical Education and Sports for CWSN (Children with Special Needs—Divyang) (NCERT Textbook Unit-4) 33–60 Unit 3. Physiology and Injuries in Sports (NCERT Textbook Unit-7) 61–94 Unit 4. Psychology and Sports (NCERT Textbook Unit-9) 95–113 Unit 5. Training in Sports (NCERT Textbook Unit-10) 114–137



Syllabus Physical Education (048) Class–XII (2021–22) Term-II TERM II – THEORY SHORT/LONG ANSWER – 35 MARKS Unit No. Name 3 Yoga & Lifestyle 4 Asanas as preventive measures 7 Obesity: Procedure, Benefits & contraindications for Vajrasana, Hastasana, Trikonasana, Ardh Matsyendrasana Diabetes: Procedure, Benefits & contraindications for Bhujangasana, Paschimottasana, Pavan Muktasana, Ardh Matsyendrasana Asthma: Procedure, Benefits & contraindications for Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana, Matsyasana Hypertension: Tadasana, Vajrasana, Pavan Muktasana, Ardha Chakrasana, Bhujangasana, Shavasana Physical Education & Sports for CWSN (Children with Special Needs—Divyang) Concept of Disability & Disorder Types of Disability, its causes & nature (cognitive disability, intel- lectual disability, physical disability) Types of Disorder, its cause & nature (ADHD, SPD, ASD, ODD, OCD) Disability Etiquettes Strategies to make Physical Activities assessable for children with special needs. Physiology & Injuries in Sports Physiological factor determining component of Physical Fitness Effect of exercise on Cardio Respiratory System Effect of exercise on Muscular System Sports injuries: Classification (Soft Tissue Injuries:(Abrasion, Contusion, Laceration, Incision, Sprain & Strain), Bone & Joint Injuries: (Dislocation, Fractures: Stress Fracture, Green Stick, Communated, Transverse Oblique & Impacted)), Causes, Prevention & treatment First Aid – Aims & Objectives

9 Psychology & Sports Personality: its definition & types – Trait & Types (Sheldon & Jung Classification) & Big Five Theory Motivation, its type & techniques Meaning, Concept & Types of Aggressions in Sports 10 Training in Sports Strength – Definition, types & methods of improving Strength – Isometric, Isotonic & Isokinetic Endurance – Definition, types & methods to develop Endurance – Continuous Training, Interval Training & Fartlek Training Speed – Definition, types & methods to develop Speed – Acceleration Run & Pace Run Flexibility – Definition, types & methods to improve flexibility Coordinative Abilities – Definition & types TERM II – PRACTICAL 05 Marks Project File (Yoga and General Motor Fitness Test) 05 Marks Demonstration of Fitness Activity/Yoga 05 Marks Viva Voce (From Project File; General Motor Fitness; Yoga)

Unit 2 Physical Education and Sports for CWSN (Children with Special Needs—Divyang) (NCERT Textbook Unit-4) Unit Summary Concept of Disability ●● The term ‘Divyang’ is coined by Prime Minister Narendra Modi. The term ‘Divyang’ meaning ‘Divine body’ is used instead of ‘Vikalng’ (Deformed body) or ‘disabled’ for people with disabilities. So, Divyang is new name for a disabled person. ●● Disability is a long-term physical or mental impairment that restricts an individual’s day-to-day (normal life) activity, such as eating, walking, and maintaining personal hygiene. In other words, disability is a disadvantage or lack of ability to perform any day- to-day activity in a manner or within the range considered normal for a human being. Types of Disabilities ●● There are three types of disabilities– (a) Cognitive, (b) Intellectual and (c) Physical. ●● Cognitive disability: A cognitive disability is a neurological disorder or mental impairment that affects a person’s mental process (or brain activity) to store, process and produce information and knowledge, and drives how an individual understands and acts in the world. Cognitive disability is a very broad term and includes intellectual disability. It ranges from mild to severe. — A person with cognitive disability faces problems with reading text, memorising, focusing (concentrating), learning new things, making decisions, performing calculations, problem solving, reasoning and abstract thinking. — Some examples of cognitive disability are Attention Deficit Hyperactivity Disorder (ADHD), Dyslexia (difficulty in reading), Dysgraphia (difficulty in writing), and dyscalculia (difficulty with Mathematics). — Cognitive disability can be caused by traumatic brain injury, brain structure or genetic disorder. ●● Intellectual disability: Intellectual disability is a disorder with childhood onset that is characterised by significant limitation both in intellectual functioning (reasoning, learning, problem-solving) and in adaptive behaviour which covers a range of every day, social and practical skills. It is different from cognitive disability because cognitive is broad concept while intellectual disability is specific in nature. — A person with intellectual disability faces problems with intellectual functioning (reasoning, learning, problem-solving), social skills (social adjustment, interpersonal communication skill, make and retain friendships, empathy etc.) and practical skills (self-management, personal care, job responsibilities, money management, recreation, organising school and work tasks, etc.). 33

34 Physical Education–XII — On the basis of IQ, children with intellectual disabilities can be classified as mild (50–55 to 70–75), moderate (35–40 to 50–55), severe (20–25 to 35–40) and profound (below 20–25). Thus, the IQ of people with intellectual disability is between 70–75 or below. They face difficulty in conducting everyday activities such as communicating, socialising, etc. This type of disability generally occurs before the age of 18. ●● Physical disability: A physical disability is due to physical impairment that affects a person’s physical functioning , mobility, manual skills (dexterity) or stamina. Persons with physical disabilities often require some equipment to assist them with mobility. A person with physical disability experiences the inability to perform normal movements of the body such as walking and mobility, sitting and standing, use of hands and arms, muscle control, etc. — Some examples of physical disability are locomotor disabilities, paraplegia polio, vision disability/impairment (blindness, low-vision), hearing disability/ impairment (Deaf, hard of hearing), spinal cord disability, cerebral palsy, dwarfism, muscular dystrophy, etc. — The various causes of physical disability are: Accidents and wars, Diseases, Genetics, Improper Prenatal care, Malnutrition, Poverty, Lifestyle, Poor approach to healthcare, Lack of education and awareness, Exposure to chemicals etc. Concept of Disorder ●● Disorder is a functional abnormality or disturbance in the normal functioning of an individual. It is an ailment that disturbs the health and well-being of an individual. It affects a person’s mental and physical state, hampering his/her performance efficiency. Disorder often grows inside a person and must be detected on time. — The various causes of disorder are: accidents, wars, heredity, muscular weakness, illness, injury, working under the condition of fatigue, obesity etc. Types of Disorder ●● There are five types of disorder listed below: (a) Attention Deficit Hyperactivity Disorder (ADHD) (b) Sensory Processing Disorder (SPD) (c) Autism Spectrum Disorder (ASD) (d) Oppositional Defiant Disorder (ODD) (e) Obsessive-Compulsive Disorder (OCD) ●● Attention Deficit Hyperactivity Disorder (ADHD): It is a mental disorder in which mental state of an individual is characterised by symptoms such as inattentiveness, hyperactivity and impulsiveness, or acting without regard to consequences in a manner which is not age-appropriate. It is the most common mental disorder among children and adolescents. The symptoms of ADHD begin in childhood and continue through adulthood. It is easiest to perceive during schooling. — The various causes of ADHD are: Heredity/Genetics, Improper prenatal care, Head/Brain injury, Premature birth, Low birth weight, Brain damage in womb, etc.

Physical Education and Sports for CWSN (Children with Special Needs—Divyang) 35 ●● Sensory Processing Disorder (SPD): It is a neurological disorder in which the brain has difficulty in receiving and responding to information that comes in through the five senses: vision, auditory, touch, olfaction and taste, as well as from the sense of movement (vestibular system) and/or the positional sense (proprioception). Sensory processing problems are usually identified in children, but they can also affect adults. — The various causes of SPD are: Genetic factors, Birth complications, Environmental factors, Neurological disorder, Abnormal brain activity, Drug addiction, Improper stimulation, Poor parental care etc. ●● Autism Spectrum Disorder (ASD): It is a group of developmental disorders that are neurological in origin. It is mainly characterised by difficulties in social interaction and communication and the presence of repetitive behaviours or restricted interests. Children are autism may have repetitive stereotyped behaviours and body movements such as rocking, hand flapping, finger flicking, head banging, or repeating phrases or sounds, especially when the child gets stressed, anxious or upset. Children with ASD may also have their sensory sensitivity affected i.e, they may be under or over sensitive to certain senses (For example, loud noises, certain fabrics etc). — The various causes of ASD are: Genetic factors, Abnormal brain development, Environmental factors etc. ●● Oppositional Defiant Disorder (ODD): It is a behavioural disorder in which the individual opposes others, becomes angry, irritable and argues for anything and everything. ODD is mostly diagnosed in childhood. His behaviour becomes defiant or disobedient, uncooperative and hostile toward peers, parents, teachers and other authority figures. — The various causes of ODD are: Biological or Genetic factors, Environmental factors, Psychological factors etc. ●● Obsessive-Compulsive Disorder (OCD): It is an anxiety disorder in which an individual feels the need to check things repeatedly, perform certain routines or rituals repeatedly (called “compulsions”), or have certain thoughts or fears repeatedly (called “obsessions”). The anxiety produced by these thoughts (obsessions) leads to an urgent need to perform certain routines or rituals (compulsions). The compulsive routines or rituals are performed to prevent the obsessive thoughts or make them to go away. Although the rituals alleviate anxiety temporarily. — Persons with OCD are not able to control their activities or thoughts for more than a short period of time and feel the urge to perform compulsive rituals. Some common activities or examples of OCD are excessive washing of hands, compulsive counting, arranging/putting things in certain order, checking repeatedly if the door is locked, etc. — The various causes of OCD are: Genetic factors, Neurological factors, Environmental factors etc. Disability Etiquette and Adapted Physical Education ●● Disability etiquette is a set of guidelines to deal specifically with the people having different kinds of disabilities. It is a preferred etiquette when communicating and interacting respectfully and courteously with people who have disabilities. It is important to understand that disability is not by choice but by chance.

36 Physical Education–XII ●● Adapted physical education is a modified programme of games, sports and other developmental activities that is suited to the interest, capacities and limitations of students and individuals with disabilities. It is an individualised programme of physical education that is created for students with the disabilities so that they can also experience sports and recreation. Since physical education has great potential for physical, mental, social and psychological development, adaptive physical education is important for children with special needs. ●● Principles of Adapted Physical Education: The various strategies to make physical activities accessible to children with special needs are as follows: (a) Medical Check-up (b) Physical activities must be based on Interests/need of children. (c) Equipment related to physical activities should be modified according to the needs of children. (d) Specific environment should be provided. (e) A variety of different Instructional Strategies should be used. (f) Rules should be modified according to the needs of children with disabilities. (g) Children’s previous experience must be taken into consideration. I. Very Short Answer Type Questions Q.1. Any kind of impairment or permanent reduction in the physical or mental capacity is called ______________ . Ans. Disability Q.2. What is meant by disability? Ans. Disability is a long-term physical or mental impairment that restricts an individual’s day-to-day activity, such as eating, walking, and maintaining personal hygiene. Q.3. Give some examples of cognitive disability. Ans. Some examples of cognitive disability are children suffering from Attention Deficit Hyperactivity Disorder (ADHD), Dyslexia (difficulty in reading), Short attention span, Dyscalculia (difficulty with Mathematics), Short memory and Learning difficulties. Q.4. Children suffering from dyslexia and speech disorders are said to have ______________ disability. Ans. Cognitive Q.5. Which type of disability can affect an individual’s ability to maintain focus and attention for long period? Ans. Cognitive disability Q.6. What is meant by physical disability? Ans. A physical disability is a long term physical impairment that affects a person’s physical functing, mobility, manual skills (dexterity) or stamina.

Physical Education and Sports for CWSN (Children with Special Needs—Divyang) 37 Q.7. Polio, cerebral palsy, muscular dystrophy and spinal cord disability are the examples of which type of disability? Ans. Physical disability Q.8. Define dyslexia. Ans. Dyslexia is a learning disability that can hinder a person’s ability to read, write, spell, and sometimes speak. Q.9. What do you mean by intellectual disability? Ans. Intellectual disability of a person is a disorder that is characterised by significant limitation both in intellectual functioning (reasoning, learning, problem-solving) and in adaptive behaviour which covers a range of every day, social and practical skills. Q.10. Define disorder. Ans. Disorder is a functional abnormality or disturbance in the normal functioning of an individual. It affects a person’s mental and physical state, hampering his/her performance efficiency. Q .11. What do you understand by ADHD? Ans. ADHD stands for Attention Deficit Hyperactivity Disorder. It is a mental disorder in which mental state of an individual is characterised by symptoms such as inattentiveness, hyperactivity and impulsiveness or acting without regard to consequences in a manner which is not age-appropriate. Q .12. Name of the most commonly diagnosed disorder among children. Ans. Attention Deficit Hyperactivity Disorder (ADHD) Q.13. Write the name of disorder in which a person having the symptoms of hyperactivity, problem in focusing on a task, a very short span of attention and missing details. Ans. Attention Deficit Hyperactivity Disorder (ADHD) Q.14. The child is not able to adjust within society is suffering from ___________ . Ans. ADHD Q.15. What is Down syndrome? Ans. Down syndrome is a subtype of intellectual disability. It is a genetic disorder which is usually associated with physical growth delays and characteristic facial features. It caused by the presence of all or part of a third copy of chromosome 21. Q.16. Making little or inconsistent eye contact and preferring to stay alone are common symptoms to which disorder? Ans. Autism Spectrum Disorder (ASD) Q .17. The symptoms of ______________ are difficulty in communication and interaction with people. Ans. Autism Spectrum Disorder (ASD)

38 Physical Education–XII Q .18. Disobedient, disruptive, anger, irritability and arguing behaviour is found in which disorder? Ans. Oppositional Defiant Disorder (ODD) Q.19. Mention any one cause of ODD. Ans. Genetic cause: There is a strong genetic link of ODD development. Individuals with immediate family members who struggle with mental illness are more likely to have ODD than the members of the general population. Q.20. What do you mean by disability etiquette? Ans. Disability etiquette is a set of guidelines to deal specifically with the people facing different kinds of disabilities. It is important to understand that disability is not by choice but by chance. Q.21. What do you mean by the term ‘Divyang’? Ans. The term ‘Divyang’ is coined by Prime Minister Narendra Modi. The term ‘Divyang’ meaning ‘Divine body’ is used instead of ‘Vikalng’ (Deformed body) or ‘disabled’ for people with disabilities. So, Divyang is new name for a disabled person. II. Short Answer Type-I Questions Q.1. Why the word ‘differently-abled’ is used in place of ‘disabled’ now-a-days? Ans. The word ‘differently-abled’ is used in place of ‘disabled’ now-a-days to give a more positive message and to avoid any kind of discrimination in society. It is borderline cutesy and it diminishes the actual experiences of disabled people. It suggests that the term disability should be uncomfortable and therefore should be avoided. Q.2. What do you mean by physical disability? Ans. A physical disability is a long term physical impairment that affects a person’s mobility, manual skills (dexterity) or stamina. Person with physical disability experiences the inability to perform normal movements of the body such as walking and mobility, sitting and standing, use of hands and arms, muscle control, etc. Q.3. How is a disability different from a disorder? Ans. Disability is a long-term physical or mental impairment that restricts an individual’s day-to-day activity and is of permanent nature while disorder is a functional abnormality or disturbance in the normal functioning of an individual and can be temporary or permanent. Q.4. Define the term ‘cognitive disability’. Ans. A cognitive disability is a neurological disorder or mental impairment that affects a person’s mental process (or brain activity) to store, process and produce information and knowledge, and drives how an individual understands and acts in the world. This ability can affect an individual’s ability or capability to read, compute, speak and write.

Physical Education and Sports for CWSN (Children with Special Needs—Divyang) 39 Q.5. “Malnutrition may cause disability”. Explain this statement. Ans. Malnutrition is another significant cause of disability. Infants, especially, are at the risk of developing long-term disabilities if they are not get appropriate nutrition (undernourished). Malnutrition can cause both physical and mental disabilities such as blindness, cognitive disability and mental disability. For example, deficiency of calcium leads to malformation of bones and iodine deficiency leads to brain damage and mental retardation. Q.6. What do you mean by hyperactivity? Ans. A person with hyperactivity appears restless and fidgety, moves from one activity to the other frequently, unable to sit quietly, unable to control his body movements, often roaming around the room and unable to control emotions. Q.7. Enlist various types of disorders along with their full form. Ans. The fives types of disorders are: (a) Attention Deficit Hyperactivity Disorder (ADHD) (b) Sensory Processing Disorder (SPD) (c) Autism Spectrum Disorder (ASD) (d) Oppositional Defiant Disorder (ODD) (e) Obsessive-Compulsive Disorder (OCD) Q.8. What is ADHD? Ans. ADHD stands for Attention Deficit Hyperactivity Disorder. It is a mental disorder in which mental state of an individual is characterised by symptoms such as inattentiveness, hyperactivity and impulsiveness or acting without regard to consequences in a manner which is not age-appropriate. Individuals having ADHD are not able to focus or pay attention to a particular subject. ADHD is the most common mental disorder among children and adolescents. The symptoms of ADHD begin in childhood and continue through adulthood. It is easiest to perceive during schooling. Q.9. Does a genetic factor cause ADHD? Ans. ADHD is a genetic disorder. Research studies show that if a parent or both the parents are suffering from ADHD, the children are most likely to inherit this disorder. The genetic characteristics tend to pass from generation to generation. Q.10. Write the causes of ADHD. Ans. The various causes of ADHD are: (a) Heredity/Genetics (b) Improper prenatal care (c) Head/Brain injury (d) Premature birth (e) Low birth weight (f) Brain damage in womb

Physical Education and Sports for CWSN (Children with Special Needs—Divyang) 55 (g) Children’s previous experience must be taken into consideration: For making physical activities more accessible for children with special needs, the concerned teacher of physical education should have comprehensive understanding and knowledge of children’s previous experience about physical activities. In conclusion, it can be said that the above mentioned strategies are very significant to make physical activities accessible for children with special needs. V. Case Study Based MCQs Q.1. A teacher in a preschool noticed that a child is not singing along with other children. She is not responding even when her name is called. Then the teacher asked the child to stand next to her and repeat the rhyme along with her, while she prompted and encouraged her. With effort, the child was able to sing like other children of her age.  1.1. What do you think the child is suffering from? (a) SPD (b) ADHD (c) OCD (d) ODD Ans. (a) 1.2. What could have possibly caused this disorder? (a) Accident (b) Overeating (c) Genetics (d) Both (a) & (c) Ans. (c) 1.3. Child’s mother has the habit of washing her hands every few minutes and spends her entire day arranging things exactly the way she wants. Which of these is a possible disorder she might be suffering from? (a) ADHD (b) ASD (c) OCD (d) ODD Ans. (c) Q.2. School management needs to recognize the essential place of physical activity in the education of children with special needs. In order to develop lifelong habits for fitness and to provide them with many opportunities of socialisation, schools need to understand that physical education is not a secondary subject but it is just as important as other skills. 2.1. Which of these is not one of the results of physical activities in children with special needs? (a) Improvement in confidence (b) Improvement in endurance (c) Increase in depression (d) Better hand-eye coordination Ans. (c)

56 Physical Education–XII 2.2. Match the following: A. Cognitive I. Disorder B. OCD II. Improvement techniques C. Physical activities III. Disability D. Competition in sports & games IV. Paralympics for CWSN (a) A–III, B–I, C–II, D–IV (b) A–IV, B–II, C–I, D–III (c) A–II, B–III, C–IV, D–I (d) A–IV, B–III, C–I, D–II Ans. (a) 2.3. Name the model which refers to bringing students with disabilities and students of general education into the same platform of learning. (a) UNESCO (b) Inclusive education (c) Child Rights and You (d) Child Rights International Network Ans. (b) Q.3. Ravi is a new student in Rakesh Sir’s class. Rakesh sir observed that Ravi’s behaviour is different from other students, he is aggressive, rude and uncooperative, he finds it difficult to make friends in school, nobody wants to be his friend. Rakesh discussed this situation with his classmates and told them about ODD. Rakesh suggested students to interact and be friendly with Ravi. This would help Ravi to remain calm & happy. 3.1. Most suitable word used for disable person: (a) Disabled person (b) Retarded (c) Divyang (d) Blind Ans. (c) 3.2. Expended form of ODD is (a) Opposite Different Disorder (b) Oppositional Deficient Disorder (c) Opposite Different Disability (d) Obsessive Defect Disability Ans. (b) 3.3. ODD patients do not show sign of (a) Anger (b) Calmness (c) Irritation (d) Vindictiveness Ans. (b) Q.4. Monika is a housewife. She lives alone in her house after her husband Rohit went to office. She gets a lot of repeated unwanted thoughts in her mind. To get rid of them, she performs same activity again and again by which her husband Rohit gets irritated. One day, Rohit takes her to a doctor who tells them that she is suffering from a mental disorder. Based on the above case, answer the following questions. 4.1. From which mental disorder Monika is suffering? (a) ASD (b) ODD (c) OCD (d) ADHD Ans. (c)

Physical Education and Sports for CWSN (Children with Special Needs—Divyang) 57 4.2. Which of the following is an example of obsession? (a) Repeated hand washing (b) Counting of things again and again (c) Aggressive thinking towards others (d) All of these Ans. (d) 4.3. What can be the cause of the disorder identified above? (a) Depression (b) Genetic causes (c) Insufficiency of serotonin (d) All of these Ans. (d) Q.5. Komal is a very shy girl. She avoids eye contact with others most of the time and prefer to be all alone. She faces difficulty in expressing her needs and emotions to others. Besides that, she is very sensitive to taste, smell, and sound and also doesn’t like to be embraced. Based on the above case, answer the following questions. 5.1. Which disorder Komal is suffering from? (a) SPD (b) ODD (c) OCD (d) ASD Ans. (d) 5.2. What are some other symptoms of the disorder identified above? (a) Repeated behaviour (b) Slow Development (c) Lack of social skill (d) All of these Ans. (d) 5.3. Apart from the disorder, Komal is suffering, she is also likely to have (a) ADHD (b) Down Syndrome (c) ODD (d) OCD Ans. (b) Q.6. The Class teacher of VII A observed newly joined student Sekhar’s behaviour. He is different from other students. He has difficulty in thinking and understanding concepts taught at school. The class teacher called his parents and suggested them to take him to a psychologist. 6.1. The person with intellectual disability has IQ between (a) 70–75% (b) 80–85% (c) 85–90% (d) 90–95% Ans. (a) 6.2. Generally intellectual disability occurs before the age of (a) 18 (b) 12 (c) 6 (d) 3 Ans. (a)

58 Physical Education–XII 6.3. Disability means (a) Impairment of cognitive (b) Problem or illness (c) Not able to work (d) Impairment of brain Ans. (a) Q.7. Seetha who is studying in class XI at Kaveri Public school has a tendency to forget things along with a flickering mind. She is also not able to sit quietly in a place for a while. The teacher observed her and advised Seetha’s parents during a parent teacher meeting to meet a counsellor. 7.1. The ADHD is most common among (a) Male (b) Female (c) Children (d) None of these Ans. (c) 7.2. SPD is a (a) Physiological disorder (b) Neurological disorder (c) Anatomical disorder (d) None of these Ans. (b) 7.3. ADHD may be caused due to ______________ injury (a) Eye (b) Brain (c) Shoulder (d) Knee Ans. (b) Q.8. Disorder is usually used for mental disabilities. They create hindrance in an individual’s performance and reduce efficiency. 8.1. From the above given picture, it can be asserted that the child is suffering with (a) ODD (b) OCD (c) SPD (d) All of these Ans. (a) 8.2. The main symptom shown by this child is ______________ . (a) Arguing (b) Obeying (c) Silence (d) Fear Ans. (a)

Physical Education and Sports for CWSN (Children with Special Needs—Divyang) 59 8.3. A pattern of disobedience can be observed in children suffering from ______________ . (a) ODD (b) OCD (c) SPD (d) ADHD Ans. (a) 8.4. Children who are not cooperative, defiant and disrespectful towards elders are diagnosed with ______________ . (a) ODD (b) OCD (c) SPD (d) ADHD Ans. (a) 8.5. The cause for this disorder can be ______________ . (a) Indiscipline (b) Family environment (c) Both (a) & (b) (d) Accident Ans. (d) Q.9. Raju, Sheela and Mili visited their newly made friends living in a centre for children with special needs. On the day before visiting the centre, they held a meeting with their school Physical Education teacher and learnt many guidelines to deal with their special friends at the centre. They were very much excited to meet them knowing how happy their friends would be. 9.1. The set of guidelines these children learnt can be termed as ______________ . (a) Disability rules (b) Disability etiquette (c) Disability regulations (d) Disability law Ans. (b) 9.2. In case of introduction, it is appropriate to ______________ . (a) Shake hands (b) Bow down (c) High five (d) Wave Ans. (a) 9.3. To deal with children with special needs, one should have (a) Courage (b) Fear (c) Patience (d) Doubt Ans. (c) 9.4. While conversing with such individuals, always use– ______________ . (a) Normal tone (b) High pitch (c) Whisper (d) Enact Ans. (a)

60 Physical Education–XII 9.5. When dealing with person who is blind, ______________ . (a) Introduce yourself first (b) Talk very near to their ear (c) Ask them questions (d) Talk by touching Ans. (a) VI. Value-Based Questions Q.1. A teacher in a preschool noticed that a child is not singing along with other children. She is not responding even when her name is called. Then the teacher asked the child to stand next to her and repeat the rhyme along with her, while she prompted and encouraged her. With effort, the child was able to sing like other children of her age. (i) What do you think the child is suffering from? (ii) What values are shown by the teacher? (iii) What type of school/classroom is it? Ans.      (i)       T he child is suffering from any kind of disorder that is mental in nature such as SPD (Sensory Processing Disorder). (ii) The values shown by the teacher are compassion who thinks for all the students, kindness, observant, thoughtfulness and caring attitude for the students. (iii) The type of school/classroom is inclusive because the children with special needs study along with the other children and are not sent to separate schools. Q.2. Pawan got admission in class IX in a reputed school. All the students of his class welcomed him. After a few days, Aryaman, the class monitor observed that Pawan’s behaviour is different from that of other students. He is aggressive, rude and non-cooperative. He finds it difficult to make friends. Even in school, nobody wants to be his friend. Aryaman had read about ODD in a science magazine in the library, which was similar to Pawan’s behaviour. He discussed this situation with his classmates and suggested to interact and be friends with Pawan. This would help him to remain calm and happy. Answer the following questions based on the above passage: (i) What do you mean by ODD? (ii) What are the symptoms of ODD? (iii) What values are shown by Aryaman? Ans.     (i)       O DD stands for Oppositional Defiant Disorder. This behavioural disorder occurs among children, especially boys, from the ages of eight years onwards and may continue till the early teens. (ii) The symptoms of ODD are similar patterns of anger, an irritable mood, speaking hatefully, flaring up on trivial matters and seeking revange. (iii) Values shown by Aryaman are understanding, friendliness and a caring attitude.

Unit 3 Physiology and Injuries in Sports (NCERT Textbook Unit-7) Unit Summary Physiology and Physical Fitness Components ●● Physiology is the study of various processes, systems and functions of the human body as influenced by the performance of physical activity. Exercise physiology is a study of the body’s response to exercise. ●● Physical fitness is the ability to perform moderate to vigorous levels of physical activity with optimal performance, without undue fatigue and the capability of maintaining such ability. ●● The various physical fitness components determined by physiological factors are: (a) Strength, (b) Endurance, (c) Flexibility, (d) Speed, (e) Power and (f) Agility. The various factors determining the components of physical fitness are: Muscle fibre spectrum, muscle cross-section, maximum oxygen uptake, mobility of the nervous system, exercise, genetics, hydration etc. Physiological Factors Determining Component of Physical Fitness ●● Physiological factors that determine strength are: (a) Size of the muscle, (b) Neural efficiency, (c) Limb length, (d) Point of tendon insertion, (e) Body weight, (f) Muscle composition/Type of muscle fibres, (f) Genetics and (g) Age and gender. ●● Physiological factors that determine speed are: (a) Neuromuscular responses/Reaction time, (b) Muscle composition/Type of muscle fibres, (c) Explosive strength (Quickness), (d) Ability to relax muscle, (e) Flexibility, (f) Energy stores and (g) Anaerobic capacity. ●● Physiological factors that determine endurance are: (a) Maximum oxygen uptake (VO2 max)/Aerobic Capacity, (b) Muscle composition /Type of muscle fibres, (c) Energy reserves, (d) Economy of movement, (e) Lactate threshold, (f) Rate of ATP production and (g) Rate of mitochondrial respiration. ●● Physiological factors that determine flexibility are: (a) Joint structure, (b) Age and gender, (c) Connective tissue, (d) Muscle bulk and size, (e) Internal environment, (f) Previous injury and (g) Active and sedentary lifestyle. Important Terms Related to Cardiorespiratory and Muscular Systems ●● Stroke volume (SV) is the volume or amount of blood pumped during one beat (contraction). It may be defined as “Amount of blood ejected by heart in one stroke”. At rest, it is 50 to 70 mL/beat. During exercise, it is 110 to 130 mL/beat. ●● Cardiac output is the amount of blood pumped out by each ventricle (either left or right) of the heart in 1 minute. It is the product of the heart rate (HR) and the stroke volume (SV) i.e,. Cardiac output = Heart rate (HR) × Stroke volume (SV) 61

62 Physical Education–XII Resting cardiac output is approximately 5.0 L/min but differs according to the size of the person. ●● Cellular respiration is a process in which ATP (Adenosine Triphosphate) is formed through food. Main source of energy in food is in form of carbohydrates, proteins and fats. Each has different complex chemical process to form ATP energy. ●● Anaerobic respiration is the process of converting glucose into energy without oxygen. During the conversion from glucose to energy, lactic acid, a waste product, is created. Lactic acid makes muscles tired and painful. ●● Anaerobic capacity is the ability to produce energy without using oxygen for less than 2 minutes. ●● Cardiac hypertrophy is the enlargement of heart due to chronic endurance training (or continuous aerobic exercises). ●● Tidal volume is the amount of air inhaled and exhaled in one breath is known as tidal volume. Tidal volume increases as a result of exercise to take in more oxygen and remove carbon dioxide from our body. ●● Residual volume is the volume of air that remains in the lungs after forceful expiration. Regular exercise increases residual volume that helps to exchange the gases in normal limits. ●● Oxygen uptake refers to the amount of oxygen which can be consumed by the working muscle from the blood during exercise. ●● Maximum oxygen uptake (VO2 max) refers to the highest rate at which oxygen can be taken up and consumed by the body during intense exercise. ●● Muscle hypertrophy is increase in thickness of muscle fibres that results in increase in muscle size is known as muscle hypertrophy. ●● Myoglobin is a red iron-containing protein pigment present in muscles (muscle fibres) to store oxygen that produces energy in emergencies. It is similar to haemoglobin. Sports Injuries and Their Classification ●● Sport injuries are the injuries that occur in sport, exercises or sports related activities. ●● The risk for sports injuries occur if you — Haven’t been regularly active — D on’t warm up properly before exercise — Overtraining ●● Sports injuries can be classified according to either the cause of the injury or the type of body tissue damaged. (A) Classification according to the cause of the injury: (a) Direct injuries, (b) Indirect injuries (c) Overuse injuries (B) Classification according to the type of body tissue damaged: (a) Soft tissue Injuries: Abrasion, Contusion, Laceration, Incision, Sprain and Strain (b) Hard tissue Injuries: • Bone Injuries (Fractures): Stress fractures, Green Stick fractures, Transverse fractures, Oblique fractures, Impacted fractures and Comminuted fractures • Joint Injuries (Dislocations): Shoulder dislocation, Hip dislocation and Lower jaw dislocation

Physiology and Injuries in Sports 63 Soft Tissue Injuries ●● Any injury/damage to muscles, ligaments or tendons in the body is called soft tissue injury. Soft tissue injuries (such as Abrasion, Contusion, Laceration, Incision, Sprain and Strain) are caused by direct moving contact with opponent, rough surface, equipment or playing field surface. ●● Types of soft tissue injuries: (a) Abrasion: An abrasion is a skin injury of tearing away of a part of the skin due to friction. (b) Contusion: A contusion or bruise is bleeding into the soft tissue (or any collection of blood outside of a blood vessel) without breaking the skin. It is an internal injury below the skin. The affected part becomes blue black. It is caused by a direct blow from a collision with a person (player), a piece of equipment, an object or because of a heavy fall. (c) Laceration: A laceration is an irregular break or cut in the skin. It is more commonly referred as a cut. Mostly, lacerations are caused by an object hitting the skin with force or the skin hitting an adjacent object. (d) Sprain: A sprain is a stretch or tear of a ligament supporting a joint. It is an injury of ligament of joints. It caused by the violent overstretching of ligament in a joint or the movement of the joint in abnormal directions. (e) Strain: A strain is an injury to either a muscle or a tendon. A strain is a twist, pull or tear of a muscle or a tendon. It is generally caused by overuse, force, or stretching of the muscle or tendon. It may be mild, moderate, and severe or it can result in a partial or complete tear. (f) Incision: An incision is a cut made into the tissues of the body to expose the underlying tissue, bone or organ. It can be caused by a clean, sharp-edged object such as a knife, razor or glass splinter. Hard Tissue Injuries ●● Any injury/damage to the bones of the skeleton in the body is called hard tissue injury. Hard tissue injuries can be classified as: bone injuries (fractures) and joint injuries (dislocations). ●● A fracture is a break in a bone or a separation of a bone into two or more parts. It is caused by a direct impact (such as a fall or a severe tackle), an indirect impact or repetitive smaller impacts. This disturbs the structure and strength of the affected bone and leads to pain, loss of function, damage to soft tissues, sometimes bleeding and injury around the site. Some common bone fractures are knee fracture, ankle bone fracture, wrist fracture, collar bone fracture, etc. ●● Types of fractures: (a) Stress fracture: It is a small fracture or crack in a bone or severe bruising within a bone. (b) Greenstick fracture: It is a fracture in a young, soft bone, in which the bone bends and cracks without breaking into parts or pieces. (c) Transverse fracture: It is a fracture at a right angle to the bones axis or a straight break right across a bone. (d) Oblique fracture: It is a slanted fracture in which the bone breaks diagonally.

64 Physical Education–XII (e) Impacted fracture: It is a fracture in which the broken ends of the bones are jammed together (or driven into each other) by the force of the injury. (f) Comminuted fracture: It is a fracture in which a bone is broken, fragmented or crushed into number of pieces. ●● Dislocation is an injury of joint that forces the ends of bones out of position or displaces one bone from another. It is often accompanied by considerable damage to the surrounding connective tissues. Dislocations occur as a result of the joint being pushed past its normal range of movement. Common sites of dislocations are the finger, shoulder and patella. ●● Dislocation is of two types: (a) Luxation: Bones of joints are totally displaced. (b) Subluxation: Bones of joints are only partially displaced. ●● Symptoms of a dislocation vary depending on the severity and location of the injury. The symptoms of a dislocated joint include: (a) Pain, (b) Swelling, (c) Bruising, (d) Instability of the joint, (e) Loss of ability to move the joint and (f) Visibly deformed joint (bone looks out of place). ●● Sports injuries are commonly caused by overuse, direct impact, or the application of force that is greater than the body part that can structurally withstand. There are two kinds of sports injuries: acute and chronic. An injury that occurs suddenly, such as a sprained ankle caused by an awkward landing, is known as an acute injury. Chronic injuries are caused by repeated overuse of muscle groups or joints. ●● The common causes of sports injuries are: (a) Overuse of body parts, (b) Over-training, (c) Impact and contact, (d) Poor technique or equipment, (e) Poor preparation and (f) Lack of safety equipment. ●● The general techniques or preventive measures that can prevent sports injuries are: (a) Proper warm-up, (b) Proper cool-down, (c) Planning a session, (d) Using proper protective equipment, (e) Obeying the sports rules, (f) Regular fitness testing, (g) Psychological training, (h) Balanced diet to meet nutritional requirements, (i) Proper knowledge of sports skills, (j) Not to do overtraining and (k) Use of proper technique. First Aid—Aims and Objectives ●● First Aid was used by St. John’s Ambulance Association in 1879. First Aid is the immediate and temporary care given to victim of accident, injury or sudden illness, to preserve life, to prevent the condition from worsening or to promote recovery. The aim of First Aid is to minimise further damage. In serious cases, First Aid may be necessary to keep the victim alive. ●● PRICE is an injury treatment technique/procedure of acute sports injuries such as sprains, strains, contusions, dislocations and fractures. PRICE stands for Protection, Rest, Ice, Compression and Elevation. ●● RICER stands for Rest, Ice, Compression, Evaluation and Referral. RICER procedure is used to manage soft tissue injuries in which affected area is managed to reduce scarring and pain for fast recovery. It is used as a First Aid technique immediately after an injury occurs.

Physiology and Injuries in Sports 65 I. Very Short Answer Type Questions Q.1. Define physiology. Ans. Physiology is the study of various processes, systems and functions of the human body as influenced by the performance of physical activity. Q.2. Define exercise physiology. Ans. Exercise physiology is a study of the body’s response to exercise. Q.3. What is physical fitness? Ans. Physical fitness is the ability to perform moderate to vigorous levels of physical activity with optimal performance, without undue fatigue and the capability of maintaining such ability. Q.4. Name the various components of physical fitness. Ans. The various components of physical fitness are–Strength, Endurance, Speed, Flexibility, Power and Agility. Q.5. Write the various factors determining the components of physical fitness. Ans. The various factors determining the components of physical fitness are: Muscle fibre spectrum, muscle cross-section, maximum oxygen uptake, mobility of the nervous system, exercise, genetics, hydration etc. Q.6. Define metabolic system? Ans. Metabolic system produces energy and also takes care of intake and output of energy i.e., it is a process of overall energy transformations occurring in the body. Q.7. Define cellular respiration. Ans. Cellular respiration is a process in which ATP (Adenosine Triphosphate) is formed through food. Main source of energy in food is in form of carbohydrates, proteins and fats. Each has different complex chemical process to form ATP energy. Q.8. What is stroke volume? Ans. The volume or amount of blood pumped during one beat (contraction) is called stroke volume. It may be defined as “Amount of blood ejected by heart in one stroke”. At rest, it is 50 to 70 mL/beat. During exercise, it is 110 to 130 mL/beat. Q.9. What do you mean by cardiac output? Ans. Cardiac output is the amount of blood pumped out by each ventricle (either left or right) of the heart in 1 minute. It is the product of the heart rate (HR) and the stroke volume (SV) i.e,. Cardiac output = Heart rate (HR) × Stroke volume (SV) Resting cardiac output is approximately 5.0 L/min but differs according to the size of the person.

66 Physical Education–XII Q.10. What is anaerobic respiration? Ans. Anaerobic respiration is the process of converting glucose into energy without oxygen. During the conversion from glucose to energy, lactic acid, a waste product, is created. Lactic acid makes muscles tired and painful. Q .11. What is cardiac hypertrophy? Ans. Cardiac hypertrophy is the enlargement of heart due to chronic endurance training (or continuous aerobic exercises). Q .12. Define tidal volume? Ans. The amount of air inhaled and exhaled in one breath is known as tidal volume. Tidal volume increases as a result of exercise to take in more oxygen and remove carbon dioxide from our body. Q.13. What is residual volume? Ans. Residual volume is the volume of air that remains in the lungs after forceful expiration. Regular exercise increases residual volume that helps to exchange the gases in normal limits. Q.14. Define oxygen uptake. Ans. It refers to the amount of oxygen which can be consumed by the working muscle from the blood during exercise. Q.15. Define maximum oxygen uptake (VO2 max). Ans. Maximum oxygen uptake (VO2 max) refers to the highest rate at which oxygen can be taken up and consumed by the body during intense exercise. Q.16. Explain the term ‘muscle hypertrophy’? Ans. Muscle hypertrophy is the increase in size of muscle. Scientific and systematic exercise leads to increase in thickness of muscle fibres that results in increase in muscle size i.e., muscle hypertrophy. Q.17. Define myoglobin. Ans. Myoglobin is a red iron-containing protein pigment present in muscles (muscle fibres) to store oxygen that produces energy in emergencies. It is similar to haemoglobin. Q.18. What are soft tissue injuries? Ans. Any injury/damage to muscles, ligaments or tendons in the body is called soft tissue injury. Soft tissue injuries such as Abrasion, Contusion, Laceration, Incision, Sprain and Strain are caused by direct moving contact with opponent, rough surface, equipment or playing field surface. Q.19. Name the various types of soft tissue injuries. Ans. Abrasion, Contusion, Laceration, Incision, Sprain and Strain are the types of soft tissue injuries. Q.20. What kind of sports injury can be termed as “Abrasion”? Ans. Abrasion is a soft tissue injury. It is a skin injury of tearing away of a part of the skin due to friction.

Physiology and Injuries in Sports 67 Q .21. What is contusion? Ans. A contusion or bruise is bleeding into the soft tissue (or any collection of blood outside of a blood vessel) without breaking the skin. It is an internal injury below the skin. The affected part becomes blue black. It is caused by a direct blow from a collision with a person (player), a piece of equipment, an object or because of a heavy fall. For example, knee of a player knocks against the thigh of another person. Q .22. What is “Laceration”? Ans. A laceration is an irregular break or cut in the skin. It is more commonly referred as a cut. Mostly, lacerations are caused by an object hitting the skin with force or the skin hitting an adjacent object. Medical attention is required if the laceration is deep enough to expose tissues, such as fat, tendons or bone. It is a soft tissue injury. Q.23. Which type of sport injury is known as sprain? Ans. A sprain is a stretch or tear of a ligament (a fibrous tissue that connects bones in the joints) supporting a joint. It caused by the violent overstretching of ligament in a joint or the movement of the joint in abnormal directions. The most common location for a sprain is in your ankle. Q .24. Which type of sport injury is known as strain? Ans. A strain is a twist, pull or tear of a muscle or a tendon. A strain is a type of soft tissue injury. It is generally caused by overuse, force, or stretching of the muscle or tendon. It may be mild, moderate, and severe or it can result in a partial or complete tear. Q .25. What is incision? Ans. An incision is a cut made into the tissues of the body to expose the underlying tissue, bone or organ. It can be caused by a clean, sharp-edged object such as a knife, razor or glass splinter. Q .26. What are hard tissue injuries? Ans. Any injury/damage to the bones of the skeleton in the body is called hard tissue injury. Hard tissue injuries can be classified as: bone injuries (fractures) and joint injuries (dislocations). Q .27. How can dislocation occur at shoulder joint? Ans. Dislocation of shoulder joint may occur due to sudden jerk or fall on hard surface. The end of the humerus comes out from the socket. Q.28. Which bone comes out of socket in hip dislocation? Ans. Femur Q.29. What is the value placed for male in VO2 max formula? Ans. 1 Q.30. Define First Aid. Ans. First Aid is the immediate and temporary care given to victim of accident, injury or sudden illness, to preserve life, to prevent the condition from worsening or to promote recovery.

68 Physical Education–XII Q .31. What do you understand by PRICE? Ans. PRICE is an injury treatment procedure of acute sports injuries as such as sprains, strains, contusions, dislocations and fractures. PRICE stands for Protection, Rest, Ice, Compression and Elevation. Q.32. What are the basic objectives of First Aid? Ans. The basic objectives of First Aid are: (a) To give immediate care (b) To protect the casualty from further harm (c) To relieve pain (d) To promote recovery II. Short Answer Type-I Questions Q.1. W hat are the physical fitness components? Ans. Physical fitness components are also called motor skill related components which help in the development of skill, technique, style and contribute to good performance. The various components of physical fitness are strength, flexibility, speed, flexibility, power, agility and coordination. Q.2. What do you understand by circulatory system? Ans. The circulatory system, also called the cardiovascular system, is made up of your heart, arteries, veins, capillaries and blood. Its primary function is to circulate oxygen-rich and glucose-rich blood to cells and to remove cellular waste products such as carbon dioxide from the muscles. An athlete who has not properly trained his cardiovascular system is likely to incur other injuries more easily by the rapid onset of fatigue and the consequent lowering of motivation and mental awareness. Q.3. What do you understand by respiratory system? Ans. Respiration is the process by which living things produce energy from food. Respiration usually needs oxygen to produce energy from food. The respiratory system consists of all body parts, tissues and cells which are used in the process of breathing and supplying our bodies with oxygen. Respiratory system includes nasal cavity, trachea, pharynx, larynx, bronchi, bronchioles, alveoli, lungs and diaphragm. The primary function of the respiratory system is to bring oxygen into the body for energy production and to remove carbon dioxide from the blood. It is also responsible for transporting oxygen and carbon dioxide to and from muscles and tissues. Q.4. What do you mean by slow twitch fibres? Ans. Slow twitch fibres (also called Type I fibres or Slow oxidative fibres) contain large numbers of oxidative enzymes, have more capillaries, higher concentration of myoglobin and mitochondrial enzyme than fast twitch fibres which promote aerobic activity and resistance against fatigue. Due to higher concentration of capillaries, the colour of fibres becomes red and has greater supply of blood. Such types of fibres contract at low rate and keep contracting for longer duration without fatigue; thus, producing large amounts of energy slowly. Slow twitch fibres help in long distance running, swimming, cycling etc.

Physiology and Injuries in Sports 69 Q.5. What do you mean by fast twitch fibres? Ans. Fast twitch fibres (also known as Type II fibres or Fast glycolytic fibres) contain a good volume of glycolytic enzymes which promote anaerobic activity but due to less number of mitochondria they have limited aerobic capacity and low fatigue resistance. Fast twitch fibres do not require blood supply to produce energy so their colour is lighter as compared to slow twitch fibre. Such fibres have fast contraction rate, tire rapidly and consume lots of energy, and are able to produce small amount of energy quickly. It helps in anaerobic activities like jumps, throws, sprint etc. Q.6. Calculate how much blood is pumped by the heart per minute. Ans. The amount of blood pumped by the heart per minute is called the cardiac output. The heart of a normal person beats 72 times per minute. This is called the heart rate. During each and every heartbeat, the ventricles pump about 70 mL of blood. This is known as stroke volume. Therefore, Cardiac output = Heart rate (HR) × Stroke volume (SV) = 72 beats/min × 70 mL = 5040 mL /min = 5.0 L /min (approx.) This means heart pumps 5040 mL or approximately 5 liters of blood per minute. Q.7. Enlist the physiological factors determining strength. Ans. The following physiological factors that determine strength are: (a) Size of the muscle (b) Neural efficiency (c) Type of muscle fibres (d) Limb and muscle length (e) Genetics (f) Age and gender (g) Point of tendon insertion (h) Bodyweight Q.8. Name the physiological factors determining speed. Ans. The following physiological factors that determine the degree of speed are: (a) Neuromuscular performance (b) Composition of muscle (c) Explosive strength (Quickness) (d) Ability to relax muscle (e) Stretchability of muscles (Flexibility) (f) Energy stores Q.9. Enlist the physiological factors determining endurance. Ans. The following physiological factors that determine endurance are: (a) Oxygen intake (b) Maximum oxygen uptake (VO2 max) (c) Transportation of oxygen (d) Rate of ATP production (e) Rate of mitochondrial respiration (f) Energy reserves (g) Hydration level (h) Economy of movement (i) Lactate threshold (j) Types of muscle fibre

70 Physical Education–XII Q.10. Enlist the physiological factors determining flexibility. Ans. The following physiological factors that determine flexibility are: (a) Joint structure (b) Connective tissue (c) Muscle bulk and size (d) Internal environment (e) Previous injury (f) Age and gender (g) Stretchability of muscles Q.11. What is abrasion? Mention the cause and treatment of abrasion. Ans. Abrasion is a skin injury of tearing away of a part of the skin. It is a type of soft tissue injury. Cause: The main reason is falling on hard or rough surface. It occurs due to friction when exposed skin comes into contact with a rough surface, causing a grinding or rubbing away of the upper layers of the epidermis. Treatment: Clean the surface of the affected part. Stop bleeding at the earliest by compression bandages. Anti-tetanus injection should be provided. Q.12. What are the factors that contribute to muscle strain? Ans. Some factors that contribute to muscle strain are: (a) Insufficient warm-up (b) Inadequate flexibility (c) Lack of coordination of muscle contraction (d) Inadequate rehabilitation of previous injury Q.13. Enlist the classification of sports injuries. Ans. Sport injuries can be classified as: (A) Classification according to the cause of injury: (a) Direct injuries (b) Indirect injuries (c) Overuse injuries (B) Classification according to the type of tissues damaged: (a) Soft tissue injury—Sprain, strain, abrasion, laceration, incision, sprain and strain. (b) Hard tissue injury—Bone injuries and joints injuries. Q .14. Write down the aims and objectives of First Aid. Ans. The aims and objectives of First Aid are: (a) To prepare properly for any emergent situation to avoid errors and act quickly and calmly (b) To assess and care life-threatening conditions first (c) To minimize further injury, infection and complications (d) To make the victims comfortable as possible which enable him to save energy (e) To transport the victim to a medical facility as per necessity

Physiology and Injuries in Sports 71 Q.15. Identify the below given types of fractures and write their names: (a) (b) ____________________________ ____________________________ (c) (d) ____________________________ ____________________________ Ans. (a) C omminuted bone fracture (b) Impacted bone fracture (c) Greenstick bone fracture (d) Oblique bone fracture Q .16. Identify the below given soft tissue injuries and write their names: (a) (b) ____________________________ ____________________________ (c) (d) ____________________________ ____________________________ Ans. (a) Laceration (b) Abrasion (c) Sprain (d) Contusion

72 Physical Education–XII III. Short Answer Type-II Questions Q.1. What do you understand by aerobic and anaerobic activities? Ans. The term ‘aerobic’ means ‘with oxygen’ or ability of an organism to perform an activity with using oxygen. Anaerobic activity is any activity that breaks down glucose for energy by using oxygen. Generally, it is of long length with low intensity. Aerobic activity is also called endurance activity that improves cardiorespiratory fitness. Aerobic activity is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. The term ‘anaerobic’ means ‘without oxygen’ or ability of an organism to perform an activity without using oxygen. Anaerobic activity is any activity that breaks down glucose for energy without using oxygen. Generally, it is of short length with high intensity. The idea is that a lot of energy is released within a small period of time, and your oxygen demand surpasses the oxygen supply. It can include activities like sprinting (short distance races), weight lifting, jumping or throwing doing a push-up. Q.2. List the effects of exercise on cardio-respiratory system. Ans. The effects of exercise on cardio-respiratory system are: (a) Decrease in basic heat rate (b) Increase in blood flow in the body (c) Increase in size of lungs and chest (d) Increase in heart size and weight (e) Increase in efficiency of heart rate (f) Decrease in blood pressure (g) Increase in stroke volume and cardiac output (h) Increase in number of capillaries (i) Decrease in cholesterol level (j) Fast recovery period (k) Delay fatigue (l) Increase in tidal capacity (m) Increase in the strength of diaphragm and muscles (n) Increase in endurance (o) Increase in vital air capacity Q.3. How composition of muscle fibers effect speed? Ans. The composition of muscle fibres (fast twitch fibres and slow twitch fibres) is genetically determined and cannot be changed through training. We have two basic types of muscle fibres: slow twitch fibers and fast twitch fibres. Slow twitch muscle fibres

Physiology and Injuries in Sports 73 produce small levels of force for long periods of time and thus, are better suited for endurance activities or cardiovascular (aerobic) activities. Fast twitch muscle fibres produce high levels of force for short periods of time and are best suited for power activities (anaerobic activities). If a muscle is composed of fast twitch fibres which are used for powerful, fast movements, the speed will be more. Athletes who are good at short events which require speed and power will have a higher number of fast twitch fibres. Q.4. Elaborate the effects of exercise on size of the heart. Ans. Regular aerobic exercise helps to increase the size of heart which helps in better performance. Increase in heart size is known as cardiac hypertrophy or heart hypertrophy. Cardiac hypertrophy is found more in long distance runner athlete and that is also called athlete heart. The increase in size of the heart takes place with an increase of left ventricular cavity. It is found more in long distance runners and swimmers. Q.5. What are the causes of sports injuries? Ans. The common causes of sports injuries are given below: (a) Overuse of body parts (b) Overtraining (c) Impact and contact (d) Incorrect techniques and poor coaching (e) Poor preparation (f) Lack of safety equipment (g) Lack of fitness (h) Lack of psychological readiness (i) Poor maintenance of playground Q.6. Discuss the preventive measures of sport injuries. Ans. The general preventive measures that can prevent sports injuries are: (a) Always do warm-up exercises before the start of any game (b) Prepare yourself psychologically for the game (c) Use the appropriate safety equipment related to the game (d) Tape or strap vulnerable joints, if necessary (e) Drink plenty of fluids before, during and after the game (f) Do not do training when you are tried (g) Ensure training includes appropriate speed and impact work so that muscles are capable of meeting the demands of a game’s situation. (h) Use proper techniques related to the game (i) Don’t exert yourself beyond your level of fitness. Gradually increase intensity and duration of training. (j) Cool down after training with gentle, sustained stretches.

74 Physical Education–XII Q.7. How dislocation can be managed? Ans. Dislocation can be managed as: (a) Immobilization: The joint should be immobilized with a sling and keep in comfortable position. Applying ice and keeping the joint elevated can help reduce pain while you wait to see a doctor. (b) M edication: Your doctor may recommend medication to reduce pain from a dislocation. (c) M anipulation: A doctor tries to some gentle movements around the affected joint to help the bones back into positions. (d) R est: Once the joint is back in place, you may need to protect it and keep it immobile. Using a sling or splint can help the area heal fully. (e) R ehabilitation: Physical therapy exercises strengthen the muscles and ligaments around the joint to help support it. (f) Surgery: Doctor may recommend surgery if: •  M anipulation does not work to put the bones back in place. •  The dislocation damaged blood vessels or nerves. •  The dislocation damaged bones, tore muscles or ligaments that need repair. Q.8. Explain the key guiding aims and objectives of First Aid. Or What are the objectives of First Aid? Ans. The key guiding aims and objectives of First Aid is given below: (a) Preserving life (b) Preventing further injury (c) Promoting recovery These are known as 3P’s of First Aid. The first objective is to save life by carrying out emergency First Aid procedures. For example, opening a casuality’s airways or performing Cardiopulmonary Resuscitation (CPR). Air is a crucial component required for survival, and one of the first factors that need to be taken into account is whether the airways are blocked. If the airways are blocked, clearing the blockage should be the immediate concern. Without oxygen, brain damage will happen within 4 minutes. The second objective is to minimise injuries or to prevent them from happening. Survey the area and remove the injured individual away from any objects that may be hazardous. In addition, bandage up all wounds to prevent excessive blood loss. When bandaging up wounds, it is important to remember to apply pressure. The third objective is to promote recovery by arranging prompt emergency medical help. Depending on what the wound is, there are different treatments that are recommended. For example, for minor burns, cool the burned area by running it under cool running water for a minimum of 10 to 15 minutes. Next, cover the burn with a sterile gauze bandage, and provide the injured individual with over-the-counter pain relievers.

90 Physical Education–XII • A ctive movement: Ask the player to move the injured part without assistance. • Passive movement: If the player is able to move the injured part, attempt to move the injured area through a full range of motion. • Skill test: If none of the above procedures has resulted in pain, the player should stand and show they have the ability to perform the game’s skill(s). If an injury is identified the player should be removed from the activity and treated. (b) PRICER: PRICER stands for Protection, Rest, Ice, Compression, Elevation, and Referral. PRICER is used to manage soft tissue injuries to reduce scarring and pain for faster recovery. It is used as a First Aid technique immediately after an injury occurs. • P rotection: Protect the injured area until it can be evaluated. This may include an ace wrap, taping, or bracing. • Rest: Stop or take a break from the activity that is causing your pain or soreness. • Ice: Apply ice to the affected area for 10 to 20 minutes several times a day. Put a towel between your skin and the ice pack to avoid skin irritation. Allow the skin temperature to return to normal before icing again (40 to 60 minutes). • C ompression: Wrap the injured area with an elastic bandage (such as an Ace wrap) to help decrease swelling. If you experience an increase in pain, numbness, tingling, swelling, or coolness below the elastic bandage, it may be wrapped too tight. • Elevation: Elevate the injured or sore area above the level of your heart while applying ice. • R eferral: Medical assistance should be sought as soon as possible to determine the full extent of the injury. A physical therapist can develop a treatment plan for full recovery and return to sport. (c) No-HARM or Avoid harm: No-HARM technique stands for No-Heat, No- Alcohol, No-Running and No-Massage. These are important precautions that any injured athlete must take for the first 72 hours after an injury occurs. • Heat is thought to increase blood flow by causing blood vessels to dilate. This could lead to increased bleeding and swelling. • Alcohol is also likely to increase bleeding and may delay healing. Also, it’s hard to follow the advice in POLICE if you’re rat-arced! • Running or re-injury through excessive exercise is sensible too. Healing tissue isn’t strong enough to manage the impact in running and is likely to breakdown causing further injury. You might think this would be fairly obvious but I have known runners to continue to run with aborts of issues, including fractures! • Massage is also thought to increase bleeding and swelling, so I would avoid massaging directly over the injured area. A Physic may choose to massage distal to the swelling (further down the limb) to help reduce swelling, they may also massage to help acute low back pain so there are some exceptions.

Physiology and Injuries in Sports 91 V. Case Study Based MCQs Q.1. Early morning, we observe many older people following fitness regime. One day, Ramu observed a 60-year-old man was holding his chest on the ground. When Ramu approached him, he said that he felt chest pain regularly after jogging. 1.1. What is the rate of normal heart beat of an adult? (a) 72 (b) 80 (c) 65 (d) 90 Ans. (a) 1.2. Age and gender play a very important role in which of these components? (a) Endurance (b) Strength (c) Explosive Strength (d) Speed Ans. (b) 1.3. Muscular strength starts receding during the age of (a) 25–30 years (b) 35–40 years (c) 45–50 years (d) 50–55 years Ans. (b) Q.2. The Godavari school attended a CBSE Cluster Basketball Tournament. During the semi-final match, Varun, one of the players fell down and was injured on the shoulder. He was immediately given First Aid by the coach Mr. Rahul, who had the knowledge of First Aid. Warm-up session is essential for players to avoid any serious injuries during the match. Example: Dislocation and fracture, Sprain and Strain. 2.1. Breakage of bones is called (a) Fracture (b) Sprain (c) Contusion (d) Laceration Ans. (a) 2.2. Contusion is also known as (a) Bruise (b) Abrasion (c) Bone (d) Tendons Ans. (a) 2.3. The First Aid given to sprain injury is (a) RICER (b) Following doctor advice (c) Giving massage to affected part (d) Applying muscle ointment Ans. (a) Q.3. Mr. Raghav, aged 45 years, was advised by his doctor to exercise regularly and take care of his dietary habits. This advice was given keeping in view his advancing age and sedentary working profile. Considering his lifestyle, answer the following questions:

92 Physical Education–XII 3.1. The most commonly seen change in the cardiovascular system due to regular exercise is (a) ↑BP (b) ↓Pulse rate (c) Both (a) & (b) (d) No change Ans. (a) 3.2. Due to regular exercising, the viscosity of the blood ______________ . (a) Increases (b) Decreases (c) Remains same (d) Both (a) & (b) Ans. (a) 3.3. The changes in the chemical composition of blood due to exercises are (a) RBC increases (b) Plasma increases (c) Platelets increases (d) All of these Ans. (d) 3.4. This refers to highest rate at which oxygen can be taken up and consumed by body during intense exercise (a) VO2 max (b) HbO2 max (c) HgO2 max (d) O2 max Ans. (a) 3.5. With regular exercise, the tidal volume and vital capacity of lungs ___________. (a) Increases (b) Decreases (c) Remains same (d) Either (b) or (c) Ans. (a) Q.4. Ramya and Deepthi were state level badminton players of our school. They used to practice hard even during off season. One day while practicing, due to lack of proper warm up, Ramya had injured her elbow and Deepthi had a sprain in her ankle joint. They were sent to hospital and First Aid was administered.

Physiology and Injuries in Sports 93 4.1. Sprain is an injury caused to (a) Bone (b) Skin (c) Ligament (d) Muscle Ans. (c) 4.2. The letter ‘C’ in PRICER stands for (a) Conduction (b) Compression (c) Concussion (d) Contraction Ans. (b) 4.3. The test to be conducted for bone injuries is (a) X-ray (b) Blood test (c) ECG (d) EEG Ans. (a) 4.4. Simple fracture is also known as (a) Compound (b) Greenstick (c) Spiral (d) Transverse Ans. (b) 4.5. The main objective of First Aid is to (a) Save life (b) Provide medical help (c) Clear airways (d) Check blood circulation Ans. (a) VI. Value-Based Questions Q.1. A famous cricket star Phillip Hughes was struck behind the ear by a ball while batting and died two days after the injury. He was wearing a helmet but the possible reason mentioned was that even when using a helmet, possibly a significant part of the neck remained exposed and the ball hit him there. And now most of the top cricketers across the world use deeper protection. (i) Do you feel protective gear is important? Lay stress on your view. (ii) What First Aid should be provided during injury at the superficial layer of the skin? Ans. (i) Yes, protective gear is very important in sports to prevent a sportsman from injury. They also help in comfortable play and serve an integral role in maintaining the safety of the players. In contact sports, like football, handball and in sports where the additional items are used like hockey sticks, players have a greater chance of injury. Therefore, protective gear is important to prevent a sportsman from injury. (ii) An injury at the superficial layer of the skin, also called abrasion, is a type of soft tissue injury. The RICER technique should be used as First Aid in soft tissue injuries.

94 Physical Education–XII You can also follow the following steps: (a) Clean the surface of the affected part with fresh water. (b) Use clean sterilized gauze to wipe the affected part. (c) Stop bleeding at the earliest by compression bandages. (d) Antiseptic ointment should be used. And anti-tetanus injection should be provided. (e) Refer to doctor in case of serious injury. Q.2. Sports are good for all age groups. Growing children, middle-aged people and older people, everyone can reap the benefits of physical fitness. The physiological benefits of sports can be felt by everyone. This is the reason why people are motivated to play sports as there are a lot of physiological benefits. (i) Write two physiological benefits of playing sports. (ii) What are the general disadvantages if old people do not maintain their physical fitness? Ans. (i) The two physiological benefits of playing sports are: (a) It improves the cardiorespiratory system. (b) It improves the muscular system. (ii) If old people do not maintain their physical fitness, then they can become obese and unhealthy as the internal systems will not work properly. There will be more stress, greater chances of injury and less flexibility.

Unit 5 Training in Sports (NCERT Textbook Unit-10) Unit Summary ●● Training is an organised and systematic process of preparing someone for some specific activity or task, to achieve the highest possible performance. ●● Sports training is a multidimensional process for preparing sportspersons on several aspects like physical, intellectual, technical, tactical, fitness and psychological, required for optimal performance in different sports activities. ●● Fitness is one of the very essential aspects for all athletes for improving performance and preventing injury while developing skill proficiency. Fitness components like Strength, Speed, Endurance, Flexibility and Coordinative ability do play an integral role in athlete performance but it needs scientific training for development and improvement at desired level and optimal level. Strength: Definition, Types and Methods of Improving Strength ●● Strength is the ability of a muscle or muscle group to act against resistance or to overcome resistance or to exert a force to overcome the most resistance in one effort. It is the maximal force one can apply against a resistance/load. Strength is one of the main physical fitness components, important for success in many sports. — Strength is the most important physical attribute in certain sports such as weightlifting, wrestling, weight throwing and jumps. In many other sports, including team sports like rugby, good strength is also very important as part of the overall fitness profile. ●● Important definitions of strength: — According to Singh, “Strength is the ability to overcome resistance or to act against resistance.” — According to Barrow and McGee, “Strength is the capacity of whole body or any of its part to exert force.” — According to Mathews, “Strength is the force that a muscle or group of muscle can exert against a resistance in one maximum effort.” ●● Strength may be classified into the following categories: (a) Static strength: It is the ability of a muscle or muscle group to act against resistance in static position. (b) Dynamic strength: It is the ability of a muscle or muscle group to carry out work against a resistance when body is in motion. Dynamic strength can be further subdivided into three parts: (i) M aximum strength: It is the ability of the muscles to overcome maximum resistance in a single effort, repetition or single maximal voluntary contraction. 114

Training in Sports 115 (ii) E xplosive strength: It is the ability of the muscles to overcome resistance or to exert a force as fast as possible or in a shortest possible time period. It is also called fast burst. (iii) Strength endurance: It is the ability of a muscle to overcome resistance under the condition of fatigue or as long time as possible. ●● Methods of improving strength are: (a) Isometric exercise/training (Static strength training): Isometric exercises are those strength training exercises, during which the joint angle and muscle length remain same and do not change at the time of contraction. It is a unique method of gaining strength. In Germany, Hiettinger and Muller published a research on isometric exercises in 1953. (b) Isotonic exercise/training (Dynamic strength training): Isotonic exercises are those strength training exercises, during which the muscles are kept at the same tension throughout the movement that involves the shortening and lengthening of the muscle. These are exercises in which movements can be seen directly by third person. Isotonic exercises were introduced by De Lorene in 1954. (c) Isokinetic exercise/training: Isokinetic exercises involve those exercises that provide a variable resistance to a constant movement of body parts. These adaptive exercises are performed on specially designed instruments/machines that can quickly accommodate changes in resistance. Isokinetic exercises were introduced by J.J. Perrine in 1968. Endurance: Definition, Types and Methods to Develop Endurance ●● Endurance is the ability of a muscle or muscle group to sustain repeated muscle contractions for an extended period of time, with less discomfort and more rapid recovery. In general, endurance is the ability of an individual to sustain an activity for a long period without undue fatigue. Endurance is the most important physical attribute of cardiovascular exercises such as running, cycling, swimming, aerobic exercises and long term activities. ●● Important definitions of endurance: — According to Harre, “Endurance is the ability to resist fatigue.” — According to Barrow and McGee, “Endurance is the result of a physiologic capacity of an individual to sustain movement over a period of time.” — According to Dr. Hardyal Singh, “Endurance is the ability to sustain an activity.” ●● Endurance can be classified into following categories: A. Classification according to the nature of the activity (a) Basic endurance (b) General endurance (c) Specific endurance B. Classification according to the duration of the activity (a) Speed endurance (b) Short-time endurance (c) Middle-time endurance (d) Long-time endurance

116 Physical Education–XII ●● The following methods are generally used to develop endurance: (a) Continuous training method (i) Slow continuous method (ii) Fast continuous method (iii) Varied pace method (b) Interval training method (c) Fartlek training method Speed: Definition, Types and Methods to Develop Speed ●● Speed is the ability of the individual to perform task in minimum possible time. Speed ability, in sports, signifies the ability to execute motor movements as quickly as possible. Thus, speed is a combination of reaction time and movement time. Reaction time is the time taken in responding to a stimulus such as a fielder responding to a shot in cricket. Movement time is the time taken to perform a movement such as the speed of arm movement in a golf swing. The number of fast twitch fibres in muscles fibres affects speed. ●● Important definitions of speed: — According to Johnson and Nelson, “Speed is the capacity of an individual to perform successive movement of the same pattern at a fast rate.” — According to Theiss and Schnabel, “Speed is the prerequisite to do motor actions under given conditions (movement task, external force, individual prerequisite) in minimum of time.” ●● Speed can be divided into five types: (a) Reaction ability, (b) Acceleration ability, (c) Movement speed, (d) Locomotor ability and (e) Speed endurance. ●● The following methods are used to develop speed: (a) Acceleration Run: Acceleration run is generally used in speed training for attaining maximum speed in minimum possible time from a stationary position. (b) Pace Run or race: Pace run is a method of running the set distance at a uniform speed. It usually includes races of 800 meters and above. Flexibility: Definition, Types and Methods to Improve Flexibility ●● Flexibility is the ability to execute movements with greater range around a joint or a series of joints. It provides for smooth, efficient use of the target muscles, and aids in injury prevention in certain conditions. Flexibility also allows the athlete to utilise full range of motion, which leads to proper balance, increased power production, and improved muscular endurance. ●● Flexibility can be divided into following types: (a) Passive flexibility: It is the ability of a joint to perform movements with greater amplitude with external help. (b) Active flexibility: It is the ability of a joint to perform movements with greater amplitude without external help. Active flexibility is further classified into following two categories:

Training in Sports 117 (i) Static flexibility: It is the ability to perform movements within the full range of motion in the joint when the individual is in a static position i.e., standing, sitting or lying. (ii) D ynamic flexibility: It is the ability to perform movements within the full range of motion in the joint when an individual is moving. ●● Methods of improving flexibility are: (a) Slow stretching: This type of stretching involves stretching the muscles to maximum possible limit around the joint slowly. The stretching should be slow and without any jerky movements. (b) Slow stretch and hold: It is the extension of ‘Slow stretching method.’ This type of stretching involves stretching the muscle to maximum possible limit and then holding the position for few seconds (6 to 8 seconds) before returning to the original position. Stretching can be done either in a static manner or in a dynamic manner. (c) Ballistic stretching: This type of stretching uses body’s momentum in an effort to extend range of motion when body in motion. This method involves a bouncing or jerking movement to increase the stretch. (d) Proprioceptive Neuro-muscular Facilitation (PNF) stretching: This method of flexibility is one of the most effective forms of flexibility training for increasing range of motion. This is also known as the post-isometric stretch and is based on the principle of ‘proprioceptive neuromuscular facilitation’. Coordinative Abilities: Definition and Types ●● Coordinative abilities are those abilities which enable the individual to perform a variety of skill activities properly as well as efficiently. Coordinative abilities primarily depend upon the motor control and regulation process of central nervous system. According to Zimmerman et. al., “Coordinative abilities are understood as relatively stabilised and generalised patterns of motor control and regulation processes. These enable the sportsman to do a group of movements with better quality and effect.” ●● Coordinative abilities can be divided into following seven types: (a) Adaptation ability: It is the ability to adjust or completely change the movement programme on the basis of changes or anticipated changes in the situation while performing motor activity. (b) Balance ability: It is the ability to keep body or its parts in a relatively stable position in both static and dynamic conditions and to regain balance quickly after balance disturbing movements. (c) Coupling ability: It is the ability to coordinate body part movements with one another and in relation to a definite goal-oriented body movement. (d) Differentiation ability: It is the ability to attain a high level of fine tuning or harmony of movement phases and body part movements in a motor action. (e) Orientation ability: It is an ability to realise the position of the body or its parts in space and time in relation to gravity. (f) Rhythm ability: It is the ability to perceive the rhythm of a movement and to do the movement with the required rhythm. (g) Reaction ability: It is the ability to react quickly and effectively to a stimulus or signal.

118 Physical Education–XII I. Very Short Answer Type Questions Q.1. What do you mean by ‘training’? Ans. Training is an organised and systematic process of preparing someone for some specific activity or task, to achieve the highest possible performance. Q.2. Explain the term sports training. Ans. Sports training is a multidimensional process for preparing a sportsperson on several aspects like physical, intellectual, technical, tactical, fitness and psychological, required for optimal performance in different sports activities. Q.3. What is the main aim of sports training? Ans. Sports training is especially focused on optimal performance in a particular sport. The main aim of sports training is to develop the performance capacity of sportspersons, so that they can achieve the highest possible performance. Q.4. What do you mean by strength? Ans. Strength is the ability of a muscle or muscle group to act or overcome resistance in one effort. It is the maximal force one can apply against a resistance/load. Strength is one of the main physical fitness components, important for success in many sports. Q.5. What is static strength? Ans. Static strength is the ability of a muscle or muscle group to act against resistance in static position. Static strength is also called isometric strength. Static strength is used in weight lifting in phases (power lifting), wall pushing, etc. Q.6. What is dynamic strength? Ans. Dynamic strength is the ability of a muscle or muscle group to carry out work against a resistance when body is in motion. Dynamic strength is also called isotonic strength. Dynamic strength is used in pull and pushups, weight training if an athlete is capable of performing more repetitions (reps), etc. Q.7. What is maximum strength? Ans. Maximum strength is the ability of muscles to overcome maximum resistance in a single effort, repetition or single maximal voluntary contraction. Maximum strength is used in sports like weightlifting, long jump, shot put, javelin throw, discuss throw, etc. Q.8. What is explosive strength? Ans. Explosive strength is the ability of muscles to overcome resistance in a shortest possible time period. It is also called fast burst. Explosive strength is mainly used in throwing a ball, spiking or smashing of volleyball, jumps in basketball, etc. Q.9. What are isometric exercises? Ans. Isometric exercises are those strength training exercises, during which the joint angle and muscle length remain same and do not change at the time of contraction. For example, pushing a wall, hanging from rope, standing with heavy weight on head or back, etc.

Training in Sports 119 Q.10. What are isotonic exercises? Ans. Isotonic exercises are those strength training exercises, during which the muscles are kept at the same tension throughout the movement that involves the shortening and lengthening of the muscle. Running and jumping on the spot, weight training exercises and calisthenics exercises are some of the examples of isotonic exercises. Q .11. What is endurance? Ans. Endurance is the ability of a muscle or muscle group to sustain repeated muscle contractions for an extended period of time. In general, endurance is the ability of an individual to sustain an activity for a long period without undue fatigue. Q .12. Define basic endurance. Ans. Basic endurance, also known as aerobic endurance, is the ability of a person to perform movements that involve a large number of body muscles at a slow pace for a prolonged period of time in order to resist fatigue, and involves aerobic muscular metabolism. For example, jogging, cycling, swimming at slow or moderate pace for more than 30 minutes. Q.13. What do you mean by general endurance? Ans. General endurance is the ability of whole body to perform such sporting movements that are general in nature, for prolonged duration in order to resist fatigue. This type of endurance is not specific to any sport and can be developed by performing general exercises. Q.14. What is specific endurance? Ans. Specific endurance is the ability to resist fatigue during specific sports movements for a longer time period; both with low intensity of load and during competitions with high intensity of load. It can be characterised as a combination of various types of endurance one needs to maximise one’s ability to succeed in one’s sport. Q .15. What is short-term endurance? Ans. Short-time endurance is the ability to resist fatigue in activities that last from 45 seconds to about 2 minutes. For example, 800 m run. Q.16. What is long-term endurance? Ans. Long-time endurance is the ability to resist fatigue in activities that last for more than 11 minutes. For example, marathons, cross country races, cycling, long distance races, etc. Q.17. What is speed endurance? Ans. Speed endurance is the ability to resist fatigue in cyclic activities that last up to 45 seconds. For example, 400 m sprint in track and field events. This type of endurance is largely dependent on the power and capacity of an individual to produce energy. Q.18. Which method will you suggest to develop endurance? Ans. There are three training methods to develop endurance–(a) Continuous training method, (b) Interval training method and (c) Fartlek training method. we can use any one of the training methods to develop endurance.

120 Physical Education–XII Q.19. What is continuous training method? Ans. Continuous training refers to non-stop physical activity/exercise for a long duration of time. In this method, the intensity of the activity is set to be low because the duration of the activity is long and continuous in nature. Q.20. What is interval training method? Ans. In this method, activity is done at a comparatively high intensity with intervals or breaks of incomplete recovery. This method is based on the principle “effort and recovery”. Q.21. What does the term ‘Fartlek’ mean and who developed this training method? Ans. Fartlek is a Swedish term that means “speed play” (playing with speed). This method was developed by Gosta Holmer in 1937. Q.22. What is Fartlek training? Ans. Fartlek training is a loosely structured interval workout in which fast, moderate, and slow periods are randomly altered by the athlete. In Fartlek training, the athlete changes the speed with his own accord during the activity. It is generally conducted over a hilly region track. Q.23. Define speed. Ans. Speed is the ability of the individual to perform task in minimum possible time. Speed ability, in sports, signifies the ability to execute motor movements as quickly as possible. Q.24. What are acceleration runs? Ans. Acceleration runs are generally used in speed training for attaining maximum speed in minimum possible time from a stationary position. The accelerations runs are repeated again and again with sufficient short rest/interval between the runs. Q .25. What are pace races? Ans. Pace races/runs incorporate the method of running the set distance at a uniform speed. It usually includes races of 800 meters and above. Q .26. “Pace races mean running the whole distance of a race at a constant speed.” Which are the races included in pace races? Ans. 800 m and 1500 m races Q .27. What do you mean by flexibility? Ans. Flexibility is the ability to execute movements with greater range around a joint or a series of joints. It allows the athlete to utilise full range of motion, which leads to proper balance, increased power production, and improved muscular endurance. Q.28. What is passive flexibility? Ans. Passive flexibility is the ability of a joint to perform movements with greater amplitude with external help e.g., performing stretching exercises with the help of a partner, an accessory, or a prop.

Training in Sports 121 Q.29. What is active flexibility? Ans. Active flexibility is the ability of a joint to perform movements with greater amplitude without an external help. The stretching is done to its full range of motion without the help of a partner e.g., using your shoulder muscles to pull your arm back behind your ear as far as you can. Q .30. What do you mean by static flexibility? Ans. Static flexibility is the ability to perform movements within the full range of motion in the joint when the individual is in a static position i.e., standing, sitting or lying. An example is holding one leg out in front of you as high as possible. Q.31. What do you mean by dynamic flexibility? Ans. Dynamic flexibility is the ability to perform movements within the full range of motion in the joint when an individual is moving. Examples include twisting from side to side or kicking an imaginary ball. Q .32. What do you mean by coordinative abilities? Ans. Coordinative abilities are those abilities which enable the individual to perform a variety of skill activities properly as well as efficiently. Q .33. What do you mean by adaptation ability? Ans. Adaptation ability is the ability to adjust or completely change the movement programme on the basis of changes or anticipated changes in the situation while performing motor activity. These situational changes may be expected or unexpected. Q .34. What is balance ability? Ans. Balance ability is the ability to keep body or its parts in a relatively stable position in both static and dynamic conditions and to regain balance quickly after balance disturbing movements. Q.35. What is coupling ability? Ans. Coupling ability is the ability to coordinate body part movements with one another and in relation to a definite goal-oriented body movement. Q .36. What is rhythm ability? Ans. Rhythm ability is the ability to perceive the rhythm of a movement and to do the movement with the required rhythm. II. Short Answer Type-I Questions Q.1. Write the any two definitions of strength. Ans. Two important definitions of strength: According to Barrow and McGee, “Strength is the capacity of whole body or any of its part to exert force.” According to Mathews, “Strength is the force that a muscle or group of muscle can exert against a resistance in one maximum effort.”

122 Physical Education–XII Q.2. Differentiate between maximum strength and explosive strength. Ans. Maximum strength is the ability of the muscles to overcome maximum resistance in a single effort, repetition or single maximal voluntary contraction whereas explosive strength is the ability of the muscles to overcome resistance or to exert a force as fast as possible. Q.3. Suggest any two isometric exercises for shoulder region? Ans. Two isometric exercises for shoulder region are: (a) Pushing against a wall (b) Hanging on horizontal bar with flexed arms Q.4. What are the methods for improving strength? Ans. There are three methods for improving strength: (a) Isometric exercise/training (Static strength training) (b) Isotonic exercise/training (Dynamic strength training) (c) Isokinetic exercise/training Q.5. Distinguish between reaction time and movement time. Ans. Reaction time is the time taken in responding to a stimulus/signal in an activity such as a fielder responding to a shot in cricket whereas movement time is the time taken to perform a movement in an activity such as the speed of arm movement in a golf swing. Q.6. What do you mean by locomotor ability? Ans. Locomotor ability is the ability of an individual to maintain maximum speed when in motion for maximum possible time or distance. It is important in sports like 100 m and 200 m sprints, speed skating and short sprints in cycling. Locomotor ability depends highly on the mobility of the nervous system. Q.7. Briefly explain the term acceleration ability. Ans. Acceleration ability is the ability of an individual to achieve maximum speed of locomotion in minimum time from a stationary position. It depends on the explosive strength, technique and movement frequency of a sportsperson. This ability is important in almost every game and sport, but holds a great influence in sprinting events. Acceleration speed is needed in sports like sprint races, football, hockey, basketball, etc. Q.8. Differentiate between active and passive flexibility with examples. Ans. Active flexibility is the ability of a joint to perform movements with greater amplitude without an external help. For example, performing stretching exercises without the help of a partner such as using your shoulder muscles to pull your arm back behind your ear as far as you can. Passive flexibility is the ability of a joint to perform movements with greater amplitude with external help. For example, performing stretching exercises with help of a partner, an accessory or a prop such as pushing against a wall and hanging on horizontal bar with flexed arms.

Training in Sports 123 Q.9. What are the methods for improving flexibility? Ans. The following methods are generally used to improve flexibility: (a) Slow stretching method (b) Slow stretch and holding method (c) Ballistic stretching method (d) Proprioceptive Neuro-muscular Facilitation (PNF) stretching method Q .10. What do you mean by active flexibility and passive flexibility? Ans. Active flexibility is the ability of a joint to perform movements with greater amplitude without external help. The stretching is done to its full range of motion without the help of a partner e.g., using your shoulder muscles to pull your arm back behind your ear as far as you can. Active flexibility is always less than passive flexibility and the difference between the two indicates lack of muscular strength or coordination or both. Passive flexibility is the ability of a joint to perform movements with greater amplitude with external help e.g., performing stretching exercises with the help of a partner, an accessory, or a prop. It allows to stretch more than active flexibility and is determined largely by the structure of the joint and stretchability of the muscles and ligaments. Actually, passive flexibility is the base of active flexibility. Q.11. Give brief description about differentiation ability. Ans. Differentiation ability is the ability to attain a high level of fine tuning or harmony of movement phases and body part movements in a motor action. The high level of differentiation depends on movement experience and the degree of mastery over motor action. High differentiating ability is used in sports in sensing or implementing movement such as movement sense e.g., in gymnastics differential ability enables highly precise and accurate movements according to a given set of movements, or in football, there needs to be coordination of head and feet. Q.12. Explain briefly the orientation ability. Ans. Orientation ability is an ability to realise the position of the body or its parts in space and time. In other words, it is the ability to determine and change the position and movements of the body in required time and available space in relation to a definite field of action (such as a volleyball court, skating rink, or football ground) and/or a moving object (like a ball, opponent, or partner). For example, in gymnastics, the body movement and position is important for orientation. III. Short Answer Type-II Questions Q.1. Dynamic strength is divided into three parts. Write in brief about each. Ans. Dynamic strength is the ability a muscle or muscle group to carry out work against a resistance when body is in motion. Dynamic strength is also called isotonic strength. It is related to movement and refers to applying a force repeatedly, over a long period of time. Dynamic strength is used in pull and pushups, weight training if an athlete is capable of performing more repetitions (reps).