Comprehensive Physical Education-XI

Comprehensive PHYSICAL EDUCATION CLASS–XI



Comprehensive Physical Education Class—XI (Strictly according to new curriculum prescribed by the CBSE) 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

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Contents Preface (ix) Unit 1 : Changing Trends and Career in Physical Education 1 1.1 Concept, Aims and Objectives of Physical Education 1 1.2 Changing Trends in Sports — Playing Surface, Wearable Gear and Sports Equipment, Technological Advancements 4 1.3 Career Options in Physical Education 8 1.4 Khelo-India and Fit-India Programme 11 1.5 Review Questions 15 1.6 Multiple Choice Questions (MCQs) 17 Unit 2 : Olympism 20 2.1 Olympics: Ancient and Modern Olympics 20 2.2 Olympism — Concept and Olympics Values (Excellence, Friendship and Respect) 27 2.3 Olympics — Symbols, Motto, Flag, Oath, and Anthem 28 2.4 Olympic Movement Structure — IOC, NOC, IFs, Other Members 31 2.5 Review Questions 35 2.6 Multiple Choice Questions (MCQs) 37 Unit 3 : Yoga 41 3.1 Meaning and Importance of Yoga 41 3.2 Introduction to Ashtanga Yoga (Elements of Yoga) 42 3.3 Introduction to Yogic Kriyas (Shatkarma) 45 3.4 Review Questions 54 3.5 Multiple Choice Questions (MCQs) 55 Unit 4 : P hysical Education and Sports for CWSN (Children with Special Needs–Divyang)57 4.1 Concept of Disability and Disorder 57 4.2 Types of Disability, its Causes and Nature (Intellectual Disability, Physical Disability) 59 4.3 Aim and Objective of Adaptive Physical Education 62 4.4 Role of Various Professionals for Children with Special Needs 63 4.5 Review Questions 69 4.6 Multiple Choice Questions (MCQs) 71

(vi) Unit 5 : Physical Fitness, Health and Wellness 73 5.1 Meaning and Importance of Physical Fitness, Health and Wellness 73 5.2 Components / Dimensions of Physical Fitness 77 5.3 Components / Dimensions of Wellness 78 5.4 Components / Dimensions of Health Related Fitness 80 5.5 Traditional Sports and Regional Games for Promoting Wellness 82 5.6 Review Questions 85 5.7 Multiple Choice Questions (MCQs) 87 Unit 6 : Test, Measurement and Evaluation 89 6.1 Concept of Test, Measurement and Evaluation in Physical Education and Sports 89 6.2 Classification of Test in Physical Education and Sports 93 6.3 Test Administration in Physical Education and Sports 96 6.4 Test Administration Guidelines in Physical Education and Sports 105 6.5 Review Questions 108 6.6 Multiple Choice Questions (MCQs) 110 Unit 7 : Fundamentals of Anatomy and Physiology in Sports 113 7.1 Definition and Importance of Anatomy and Physiology in Exercise and Sports 113 7.2 Functions of Skeletal System, Classification of Bone and Types of Joints 115 7.3 Function and Structure of Respiratory System 120 7.4 Function and Structure of Circulatory System and Heart 123 7.5 Review Questions 130 7.6 Multiple Choice Questions (MCQs) 133 Unit 8 : Fundamentals of Kinesiology and Biomechanics in Sports 137 8.1 Definition and Importance of Kinesiology in Sports 137 8.2 Definition and Importance of Biomechanics in Sports 139 8.3 Principles of Biomechanics 140 8.4 Axis and Planes — Concept and its Application in Body Movements 144 8.5 Types of Body Movements — Flexion, Extension, Abduction, Adduction, Rotation, Circumduction, Supination and Pronation 147 8.6 Review Questions 151 8.7 Multiple Choice Questions (MCQs) 152

(vii) Unit 9 : Psychology and Sports 156 9.1 Definition and Importance of Psychology in Physical Education and Sports 156 9.2 Adolescent Problems and Their Management 159 9.3 Team Cohesion and Sports 162 9.4 Review Questions 165 9.5 Multiple Choice Questions (MCQs) 166 Unit 10 : Training and Doping in Sports 169 10.1 Introduction: Meaning and Definition of Sports Training 169 10.2 Concept and Principles of Sports Training 170 10.3 Training Load: Overload, Adaptation and Recovery 173 10.4 Concept of Doping and its Disadvantages 177 10.5 Prohibited Substances and Methods 185 10.6 Review Questions 187 10.7 Multiple Choice Questions (MCQs) 189



Preface The importance of Physical Education of a child is immense. Mere academic education hardly suffices to build up a child. It should always be supplemented with a regular physical exercise or an everyday participation in sports and games. In order to make a child a complete human, sports and games are of utmost importance. They help build up and develop the physical health of a child and any human. It is said, ‘a healthy mind resides in a healthy body’. Therefore, if the children make their body healthy through sports and physical exercises, they will be full of vigour and vitality and far away from diseases. Thus, they will be able to concentrate on their studies whole-heartedly and will score high marks in their exams, resulting in establishment of high positions in life. This book has been prepared for the students of Class XI with the intention of motivating them in sports and physical exercise to develop their health. It deals with the changing trends and career in physical education; Olympic movement; physical fitness, wellness and lifestyle; physical education and sports for children with special needs; Yoga; kinesiology and biomechanics in physical education and sports; doping and other related topics. The endeavour will be fruitful if the book is appreciated by both students and teachers. —Author (ix)



SYLLABUS–PHYSICAL EDUCATION (Code No. 048) CLASS-XI (2022-23) Theory Max. Marks 70 Unit-I : Changing Trends & Career in Physical Education • Concept, Aims & Objectives of Physical Education • Changing Trends in Sports—playing surface, wearable gear and sports equipment, technological advancements • Career Options in Physical Education • Khelo-India and Fit-India Program Unit-II : Olympism • Ancient and Modern Olympics • Olympism—Concept and Olympics Values (Excellence, Friendship & Respect) • Olympics—Symbols, Motto, Flag, Oath, and Anthem • Olympic Movement Structure—IOC, NOC, IFS, Other members Unit-III : Yoga • Meaning & Importance of Yoga • Introduction to Ashtanga Yoga • Introduction to Yogic Kriyas (Shatkarma) Unit-IV : Physical Education & Sports for CWSN (Children with Special Needs - Divyang) • Concept of Disability and Disorder • Types of Disability, its causes & nature (Intellectual disability, Physical disability) • Aim & Objective of Adaptive Physical Education • Role of various professionals for children with special needs • (Counsellor, Occupational Therapist, Physiotherapist, Physical Education Teacher, Speech Therapist & Special Educator) Unit-V : Physical Fitness, Health and Wellness • Meaning and Importance of Wellness, Health and Physical Fitness • Components/Dimensions of Wellness, Health and Physical Fitness • Traditional Sports & Regional Games for promoting wellness Unit-VI : Test, Measurement & Evaluation • Concept of Test, Measurement & Evaluation in Physical Education & sports. • Classification of Test in Physical Education and Sports. • Test administration guidelines in physical education and sports (xi)

(xii) Unit-VII : Fundamentals of Anatomy, Physiology in Sports • Definition and Importance of Anatomy and Physiology in exercise and sports • Functions of Skeletal system, classification of bone and types of joints. • Function and Structure of Circulatory system and heart. • Function and Structure of Respiratory system. Unit-VIII : Fundamentals of Kinesiology and Biomechanics in Sports • Definition and Importance of Kinesiology and Biomechanics in sports • Principles of Biomechanics • Types of Body Movements—Flexion, Extension, Abduction, Adduction, Rotation, Circumduction, Supination & Pronation • Axis and Planes—Concept and its application in body movements Unit-IX : Psychology & Sports • Definition & Importance of Psychology in Physical Education & Sports • Adolescent Problems & Their Management • Team Cohesion and Sports Unit-X : Training and Doping in Sports • Concept and Principles of Sports Training • Training Load: Over Load, Adaptation, and Recovery • Concept of Doping and its disadvantages

1 Unit Changing Trends and Career in Physical Education 1.1  CONCEPT, AIMS AND OBJECTIVES OF PHYSICAL EDUCATION Concept of Physical Education According to the theory of evolution, man is the descendant of apes, such as gorillas and monkeys. By learning to stand erect, man enabled himself to make his hands free for doing many delicate jobs. Thus, he has progressed a lot and has left other creatures on this planet far behind in the process of development. The remarkable progress of man has been possible due to his superior intelligence and ability to pass on effectively, his experiences and knowledge to his descendants. This transfer of knowledge could take place in four accepted methods of communication in the past, i.e., (i) Body movements, (ii) Chemical communication through taste and smell, (iii) Speech or sound, and (i v) Writing. The most universal and perhaps the oldest method of communication along the road of progress has been the use of body language or the method of communication through body gestures and movements. In the life cycle of man, body movements or physical activities come first, speech and writing appear later. Animals and human beings have not only been communicating but also educating or influencing the behaviour of their young ones through this method from very early times. Several examples of how the young ones can be taught through body movement and imitation method can be found if we observe minutely how animals teach important functions of life 1

2 Comprehensive PHYSICAL EDUCATION–XI to their offsprings. Animals learning to hunt Jesse Feiring Williams: “Physical Education is and birds learning to fly, by observing and the sum of man’s physical activities selected as imitating the movements of their parents is to kind and conducted as to outcomes.” a common practice that can be noticed easily. This age-old method of education through Delbert Oberteuffer: “Physical Education is the medium of body movements has been the sum of those experiences which come to the termed ‘Physical Education’ in the modern individual through movement.” world. Therefore, Physical Education refers to the instruction of physical activities and Voltmer and Esslinger: “Physical education is games. Specifically, it is used to denote the the process by which changes in the individual are courses in school in which students receive brought about through his movement experiences.” instruction and practice in physical exercise in order to promote good health. J. P. Thomas: “Physical Education is education through physical activities for the development of Definition of Physical Education total personality of the child and its fulfilment and perfection in body, mind and spirit.” “Physical education is a part of education which gives instructions in the development and care Jackson R. Sharman: “Physical Education is of the body ranging from simple exercises to a that part of education which takes place through course of study providing training in hygiene, activities, which involves the motor mechanism gymnastics and the performance and management of human body which results in an individual’s of athletics games.” formulating behaviour patterns.” In other words, you can say that Physical To sum up, Physical Education is a process of Education helps in overall development of education which aims at the holistic development the individual in terms of physical, mental, of an individual by using physical activity or moral, emotional and social development. body movement. Thus, Physical Education is an educational Aims and Objectives of Physical process that has its aim—the improvement Education of human performance and enhancement of human development through the medium of The following points reveal the aims of physical activities. physical education: Following are some important definitions of 1. The primary aim of physical education Physical Education. is to develop human personality in its totality through well-planned activity Jay B. Nash: “Physical Education is that phase programmes. of the whole field of education that deals with the big muscle activities and their related responses.” 2. Physical education aims at the all-round development of the personality of an individual and it includes physical, mental, social, emotional and moral aspects to make an individual a good citizen who is able to contribute to nation’s progress.

CHANGING TRENDS AND CAREER IN PHYSICAL EDUCATION 3 3. Dudley Allen Sargent had stated, “Physical Various renowned scholars in the field of Education should aim to improve the mass physical education have identified various of students and give them as much health, objectives of Physical Education which are strength and stamina as possible to enable given in the following table: them to perform the duties that await them after they leave the college.” Name of the scholar Objectives of Physical Education H. Clarke Laslie 1.  Physical fitness 2.  Social efficiency Book Walter 3. Culture Hetherington 1.  Organic aspect of development 2.  Neuro-Muscular aspect of development 3.  Intellectual aspect of development 4.  Emotional aspect of development 5.  Social aspect of development 1. Health 2.  Worthy use of leisure time 3.  Ethical character 1.  Immediate objectives 2.  Remote objectives 3.  Developmental objectives 4.  Social standard objectives 5.  Objectives in control of health conditions The main objectives of physical education in a healthy way to the increased demands concluded by some scholars are: placed on them. Physical education is related to physical activities, and through 1. Physical development: It is the development well-organised programmes of physical of various organic systems of the body activities an individual develops his such as respiratory system, circulatory organic systems, increases his stamina and system, nervous system, digestive system, endurance and hence is able to stretch his muscular system, so that they will respond physical abilities to an optimum level.

4 Comprehensive PHYSICAL EDUCATION–XI 2. Mental development: The different physical only improve fitness and sports skills but activities of physical education require also increase knowledge of overall physical alertness, mental concentration and health. Today, more and more teenagers calculated movements. Thus, physical are suffering from eating disorders like activities sharpen the mind of an individual. bulimia and diseases like obesity and Also, to perform different physical activities, anaemia. Teachers of physical education an individual needs to understand the can propagate the benefits of healthy and rules and regulations of the games, nutritious food and inform about the bad different techniques of the games and effects of junk food. take independent decisions which helps in mental development. 1.2  CHANGING TRENDS IN SPORTS — PLAYING SURFACE, 3. Social development: Physical education WEARABLE GEAR AND SPORTS helps children socialise with others EQUIPMENT, TECHNOLOGICAL successfully and provides opportunities ADVANCEMENTS to learn positive people skills. Physical education helps children develop better In modern times, course of the sports has been inter-personal relationships through games totally changed due to technical advancements. and sports. Participation in team games The changing trends in sport such as playing helps children develop team spirit. The surface, wearable gear and sports equipment, participants learn to organise themselves, and technological advancement affect the function as a whole and co-operate with performance of a sportsperson. That is why, one another. we shall study these changing trends in brief. 4. Emotional development: Physical education Playing Surface builds a strong sense of self-worth in children based on their mastery of skills Playing surface is an outdoor area or surface and concepts in physical education. that is used for any organised sports. Playing They become more assertive, confident, surface in sports is an important factor which independent and self-controlled in their affects the performance of a sportsperson. emotions such as fear, anger, jealousy, hate etc. Many of today’s popular sports have been played for 100 years. Traditionally, different 5. Motor skills development: Concentration sports were played on natural grass surfaces. and ability to swing the racquet at the The maintenance of grass turf surfaces involves appropriate time are some of the motor the different activities such as mowing, skills developed in the physical education irrigation and control of weeds, pests and class. Reflexes are strengthened, sound disease. body posture is developed and hand-eye coordination is developed. In modern times, when the course of the sports has been totally changed due to 6. Imparting awareness about health and technical advancements, the changes in the nutrition: Physical Education classes not

CHANGING TRENDS AND CAREER IN PHYSICAL EDUCATION 5 playing surfaces also become very important, technology advancements in sports. Wearable especially in athletics. technology refers to anything attached to the body that measures some aspect of performance Artificial Turf (AT), a surface of synthetic fibres during physical activities such as running, made to look like natural grass, has gained biking, walking or swimming. recognition from several respected sporting bodies. From the beginning, artificial turf High-end wearable tech products allow has become an increasingly common playing athletes and fitness enthusiasts to accurately surface for athletics. But in the 1970s, some measure metrics such as steps taken, stairs reputed sport organisation, such as FIFA and climbed, calories burned, and so much more. the Olympics, started using artificial pitches. These devices can even track your sleep and As the construction of AT playing surfaces or provide meaningful data on how you can fields has increased, the number of athletes improve your routine. playing on AT has increased. Mechanical properties of AT have a significant effect Sports equipment is constantly changing on performance variables, such as speed, and upgrading due to the advancement of that appear to improve on AT, however technology, and coaches are keenly taking notice injury rate has increased. The areas in which of that. Wearable technology has changed the improvement is needed include player’s way sports are evaluated. Wearable tech are comfort, the potential impact on player’s the smart sporting devices able to measure health and visual and physical similarity and track an athlete’s performance and allow to natural pitches. Once these issues have coaches to help enhance their abilities. been tackled, synthetic sporting surfaces will probably become more popular. There are many types of wearable gear (or wearable technology). Some examples are: Wearable Gear and Sports Equipment • InfoMotion Sports created a basketball which measures the player’s ball-handling skills. In the recent years, technology has entirely This product includes nine accelerometers revolutionised the way wearable gear and that detect movement and track ball’s equipment are designed. Sports equipment speed and rotation when shot through is now more hi-tech and high-functioning. the air. Technology has touched everything: ball, bats, rackets, skates, shoes, helmets, pads, • For tennis players, Babolat, a sports gloves etc. equipment company, created a useful tool, called Play Pure Drive tennis racquet. In the fitness and athletics world, advancements This product is able to monitor tennis in sensor technology and accuracy have wholly movements including serves, forehands, revolutionised the fitness tracker industry, and backhands. This analysed data is making wearable technology one of the biggest available through a smartphone app, in which users can deliver information to their app and observe their performance.

6 Comprehensive PHYSICAL EDUCATION–XI • Smartwatches are very popular with both Different sports use different sensor devices. professional athletes and amateur fitness One of the most popular sensor systems enthusiasts. They are suitable for a wide is Hawk-Eye technology which is used in range of activities that can make use of various sports such as cricket, football, calories, step, distance, pulse, and heart tennis, badminton and volleyball, to rate tracking. visually track the trajectory of the ball As a result of recent advancement in technology, and display a profile of its statistically smart sports gear now provides better safety most likely path as a moving image. and wellness to athletes and their coaches. In cricket, Hawk-Eye technology analysis is Sports equipment is made using latest used for umpire Decision Review System technology. When designing sports equipment, (DRS) to determine if the ball smashed the design has to enhance performance, be into the bat before it was caught. In user-friendly and be safer. Some of the sports football, sensor devices are often used equipment which has changed or improved in to analyse whether a goal is valid. They design are clothing (such as swimsuits), shoes, are also used in case where the naked tennis racquets, and protective equipment eye cannot truly tell if a ball went past (such as helmets and cleats) the goal line or if a player committed a foul or other offense. Technological Advancements In tennis, the Easton Power Sensor is one in Sports another example. This device slips onto Within the last ten years, the sports world the end of a bat and tracks metrics such has been completely transformed by emerging as swing speed, power, directionality, and sports technology. Many professionals and more. amateur sports have embraced new technologies In golf, the Zepp 2 Golf Sensor provides to protect athletes, engage fans, track world 3D modelling of your golf swing. records, optimise athletic performance and From the athlete’s perspective, these make it easier to officiate the games. sensors allow them to unlock a wealth Some of the technological advancements that of different information that they can have been introduced are given below: then use to improve their overall game. 1. Sensors: Sensors are the basically tracking, Sensors have also taken the pro sports measuring or monitoring devices. In world by storm, as the information sports, they are used to track or measure gleaned from these devices offers access or monitor different activities of an athlete to tons of advanced statistical detail or sports. Today, there are various sport- we’ve never had access to before. These specific sensor devices for athletes and advanced stats are then used by teams sports. to inform scouting, personnel decisions,

CHANGING TRENDS AND CAREER IN PHYSICAL EDUCATION 7 and much more within the front office. 4. RFID Chips: These chips are used to For fans, these new stats allow them to time individual contestants in a sporting dive even deeper into the numbers to event. They are tinny devices with built- measure player performance. in antennas that relay wireless signals to tracking stations. These chips are 2. Instant Replay: Instant replay is an example usually used in long distance races to of remarkable technology being used help broadcasters and viewer to track the in different sports like cricket, football, exact location of the contestants during baseball, tennis, kabaddi and rugby. It is a race. even used in combat sports and mixed martial arts. With this technology, sports 5. Protective Gears Development: From officials are able to slow down and re- helmets to cleats, new technology in examine what happened during a play, sports equipment has revolutionised which provides a much-needed second the way that manufactures keep athletes perspective for controversial sports safe from injury. One of the biggest movements. improvements in sporting tech is smart helmets. New helmet technology offers 3. Timing Systems: Human error has always sensor and magnet tech built-in, which been a factor in racing sports. That’s is able to detect and disperse force, thus becoming a thing of the past thanks to decreasing the chances of head injury. advancements in race timing systems. Helmet manufacturers are leveraging From swimming to running to biking, years of impact data and combining them these new advancements help guarantee with technologically advanced materials that the best competitor wins every race. to produce safer and more comfortable helmets. The same holds for companies When timing a race, stopwatch has been that make pads, gloves, and other gear. replaced by more accurate timing systems. This means that differences in reaction These advancements provide players with time no longer affect the precision and the gear they need to stay safe during consistency of racing events. the game or practice sessions, without compromising their ability to play at Today, start pistols can be linked to the their peak. start of the clock, and laser or touch sensors can be used to provide the most 6. ABS (Automatic Ball-Strike System): precise race time possible. These timing For years, the idea of replacing human systems also provide incredibly exact umpires with robots or computer-assisted measurement down to the thousandth robots has been gaining steam. This of a second, which eliminates rounding system leverages new sports technologies errors. to accurately measure balls and strikes,

8 Comprehensive PHYSICAL EDUCATION–XI performing the job once left to fallible Most sports networks also offer streaming human umpires. Using radar, the robot services, allowing fans to watch live games umpire can measure the exact points that and exclusive content from anywhere a ball passes over home plate, providing in the world. Moving forward, you can an accurate ball or strike call without the expect streaming services to continue influence of how the catcher frames the to have a major impact on the way fans pitch, or how a particular umpire views consume the sports they love. the strike zone. From sensors and wearables to major strides 7. Virtual Reality: Lauded as the next big in protective equipment to the advent thing in entertainment, it was only a of virtual reality and streaming services, matter of time before virtual reality made revolutionary sports technology advancements an impact on the sports world as well. have significantly changed the way everyone The Pyeongchang Olympics featured thirty interacts with sports. different events that were shot with VR cameras. These cameras provide tons of From athletes to coaches and managers, to live streaming options for those lucky the fans in the stands, sports technology is enough to have VR enabled devices. The making it easier for everyone to enjoy the NBA has also been on the cutting edge sports and activities they love. We’re looking of integrating virtual reality content into forward to what the future of technology in their programming. athletics. Beyond the fans, virtual reality is having 1.3  CAREER OPTIONS IN PHYSICAL a significant impact on athletes as well. EDUCATION Sport-specific training platforms are available for virtually all athletes. In There was a time when a career in physical fact, many professional and collegiate education was a low paying, least challenging teams are building their own training career taken by average performers. But this platforms to help their players improve is no longer true. Thanks to the increasing their practice routines. awareness amongst people about the need for physical activity, a career in physical education 8. Digital Streaming: From Netflix to Hulu has come up as one of the most challenging to Amazon Prime, virtually every major and well paying career in the recent years. content provider is now in the business of digital streaming. Throughout the Traditionally, there have been two types of past few years, the sports world has career options in physical education. The been dabbling in streaming, and that first and the oldest career option in physical trend recently came to a head with the education is teaching and coaching in various development of ESPN+ and DAZN. educational institutes. A brief description of various career opportunities is as follows:

CHANGING TRENDS AND CAREER IN PHYSICAL EDUCATION 9 Physical Education Teachers The minimum qualification required to teach Physical Education in colleges is Master’s Physical education teachers lead or coach the degree and M. Phil, in Physical Education. students in sports and recreational activities, Ph.D. holders are given preference. often with an emphasis on developing life long leisure skills that will promote healthy lifestyles Adapted Physical Education Teacher and physical fitness. Opportunities in these areas have increased significantly with physical This dimension of physical education has education being made a compulsory subject gained much importance in today’s society, in school curriculum. In addition to schools, because we have come to realise the right of physical education is now seriously taken at each and every individual on this planet to college and university levels as well. This is live his/her life to the fullest. In this domain, the reason why a professional qualification a special curriculum is designed to train in physical education is a sure-shot way to individuals for taking care of the physical get into a well paying and satisfying career education needs of persons with disability. in educational institutes. Health Educators Moreover, teachers who specialise in physical education, work in elementary, middle and Health educators also work with collecting high schools, teaching students the skills and analysing data for research and presenting and techniques for effective exercise, training preventative health care programmes. Health and sports participation. Physical Education educators typically work in health departments, teachers who work in elementary schools community organisations, corporations/ might oversee and implement games that worksites, volunteer organisations, schools, primarily encourage physical activity, while colleges, and governmental organisations. middle and high school physical education Health educators may specialise in various teachers instruct the students using more areas of study such as clinical health, public regulated and structured activities such as health, community health, industrial health, basketball games or soccer matches. and school health. Like all instructors, Physical Education Recreation Workers teachers must have strong speaking and listening skills. Besides being knowledgeable Recreation workers plan, organise, and direct about an activity, they need to be able to leisure activities in local playgrounds and communicate and demonstrate it properly. recreation areas, parks, community centres, Physical Education teachers must be able religious organisations, camps, theme parks, to observe all their students and maintain and tourist attractions. Increasingly, recreation discipline within the class. The qualification workers also are being found in workplaces, required to teach in schools is Bachelor’s where they organise and direct leisure activities degree in Physical Education. for employees.

10 Comprehensive PHYSICAL EDUCATION–XI Fitness Workers/Personal Trainers rising, there is a growing demand for good professional coaches to coach the kids of 5-18 Fitness workers lead, instruct, and motivate years old. There are numerous after-school individuals or groups in exercise activities, sports coaching academies running at various including cardiovascular exercise, strength, schools, stadium, and playground to impart training, and stretching. They work in professional training in sports of one’s choice. commercial health clubs, hospitals, universities, resorts, and clients’ homes. Increasingly, fitness To start a career in coaching, one must be workers also are found in workplaces, where equipped with the right educational and they organise and direct health and fitness training background. Nowadays, there are programmes for employees of all ages. several institutions in India that offer such courses/degree. Personal trainers work one-on-one with clients either in a gym or in the client’s Some of the institutions that specifically offer home. Trainers help clients assess their level a Diploma in Coaching are: of physical fitness and set and reach fitness goals. Trainers also demonstrate various 1. Netaji Subhash National Institute of exercises and help the clients improve their Sports, Moti Bagh, Patiala, Punjab. exercise techniques. 2. National Sports East Centre, Salt Lake City, Athletic Trainers Sector-III, Kolkata, West Bengal. Athletic trainers help prevent and treat injuries 3. National Sports West Centre, Sports Complex. for people of all ages. Athletic trainers specialise Sector-15, Gandhinagar, Gujarat. in the prevention, assessment, treatment, and rehabilitation of musculoskeletal injuries. The Sports Authority of India (SAI) offers Athletic trainers provide first-aid on the scene courses in sports coaching at its various when injuries occur, and therefore must be branches: able to recognise, evaluate, and assess injuries and provide immediate care when needed. 1. SAI, Netaji Subhash National Institute of They also are involved in the rehabilitation Sports, Patiala. and reconditioning of injuries. Athletic trainers often help prevent injuries by advising on 2. SAI, NS South Centre, University Campus, the proper use of equipment and applying Bengaluru. protective or injury-preventive devices such as tape, bandages, and braces. Injury prevention 3. SAI, NS Eastern Centre, Salt Lake City, also often includes educating people on what Sector-III, Kolkata. they should do to avoid putting themselves at risk for injuries. 4. SAI Lakshmibai National University of Physical Education, Gwalior (deemed Sports Coach university). One can become coach of a respective Sports Departments sport. With general awareness about sports A large number of job opportunities are available in the state and central government sports bodies and Sports Authority of India

CHANGING TRENDS AND CAREER IN PHYSICAL EDUCATION 11 for professionals in this field. Many big l Mentoring and Guiding Skills companies also maintain sports facilities l A Commitment to Personal Health and and require professional staff. State sports departments offer administrative jobs such Physical Fitness as District Sports Officer at district level. The l To Enjoy Working with Children and Young administrative jobs available at university level include that of Director of Sports and People Assistant Director of Sports. The Director of l Good Communication Skills Sports is responsible for administration of l To be Enthusiastic and able to Motivate various games and sports and thus, must have knowledge about rules and regulations Others of sports competitions. l To Enjoy and Have Reasonable Skills in a Sports Journalism Wide Range of Physical Activities l A High Level of Organisational and Physical educators who have a flair for writing may take up career as a sports journalist. The Planning Ability. sports journalist usually get opportunities in 1.4  K HELO-INDIA AND FIT-INDIA newspapers and sports magazines. Knowledge of physical education helps a sports journalist PROGRAMME to do well in this field. He is able to cover sports events and write/feature articles on Khelo-India Programme sports personalities better because of his knowledge of sports psychology and awareness The importance of sports and fitness in one’s of the rules and regulations of different sports. life is invaluable. Playing sports inculcates team spirit, develops strategic and analytical S OFT SKILLS REQUIRED FOR thinking, leadership skills, goal setting and risk DIFFERENT CAREERS taking. A fit and healthy individual leads to an equally healthy society and strong nation. Soft skills required for different careers: The Khelo-India programme/scheme is a national programme for development of sports l Observation and Analytical Skills in India. It is a fine initiative for better sports l Knowledge of Health Issues and Physical performances. It was introduced by Ministry of Youth Affairs and Sports in 2017. Its main Activity objective is to revive the sports culture in l Motivation, Empathy and Leadership Skills India at the grass-root level by creating a l Good Explanation Ability solid framework for all the sports played l Attention to Detail Skills l Interpersonal Skills l Awareness of the Environmental Effect on Human Health

12 Comprehensive PHYSICAL EDUCATION–XI in our country and establishing India as a Five traditional sports, namely Gatka, sports super power nation. The three-stroke Kalaripayattu, Thang-Ta, Mallakhamba, and Khelo-India logo was designed by Ogilvy Yogasana have also been included in this India. It has been running successfully across competition for the first time. the country since it was launched. Structure of Khelo-India Programme The Khelo-India Games programme is also aimed at identifying young talented players To accomplish the above objectives, Khelo- from school in priority sports disciplines at India Programme has been divided into 12 different levels by a high-powered committee components/areas, namely: and groom them as future sports champions. These young athletes will be provided annual 1. Play Field Development: This includes financial assistance of ` 5 lakh per annum preparation of a national inventory of each for 8 years. playfield and sports infrastructure by GIS and development of playfields at Khelo-India programme can be a game changer various state and district levels. for Indian sport if managed efficiently, but that’s a big ‘if’ the government has to contend 2. Community Coaching Development: This with. involves skill development and certification system for sports coaching. This is aimed The first Khelo India School Games, which at evolving and identifying PETs and are a part of the Khelo India programme, training them as master trainees with were held in New Delhi from 31st January online courses also included. to 8th February, 2018. Under-17 athletes have been invited to participate across 16 3. State Level Khelo-India Centres: This disciplines, which are as follows: Archery, involves supporting better utilisation of Athletics, Badminton, Basketball, Boxing, sports infrastructure in relation to the Football, Gymnastics, Hockey, Judo, Kabaddi, States/Union Territories through MOUs. Kho-Kho, Shooting, Swimming, Volleyball, Weightlifting, and Wrestling. Now, it becomes 4. Annual Sports Competitions: It is one Khelo India Youth Games (KIYG). of the most important aspects of the programme. This component is aimed The fourth edition of Khelo India Youth Games to be a platform for talent spotting and (KIYG) 2022 was held in Haryana and Delhi providing development pathways for between June 4 and June 13. Haryana, once gifted and talented children to achieve again emerged the champions by winning sports excellence. 52 Gold medals. Making advantage of the home conditions, the athletes from the host Under the programme, the Central state won a total of 137 medals, including 39 Government will organise the following silver and 65 bronze medals. National level competitions i.e. Khelo- India National School Games and the Khelo-India National University Games

CHANGING TRENDS AND CAREER IN PHYSICAL EDUCATION 13 (jointly known as Khelo-India Youth 9. Sports for Women: Although the entire Games now), with respect to high priority programme is gender-neutral, there is sports disciplines such as Archery, a proposal to conduct annual national Athletics, Badminton, Basketball, Boxing, competitions, especially for women, with Chess, Cycling, Football, Gymnastics, thorough emphasis on sports disciplines Handball, Hockey, Judo, Kabaddi, Karate, where women participation is limited. Kho-Kho, Shooting, Swimming, Table Tennis, Taekwondo, Tennis, Volleyball, 10. Promotion of Sports amongst People with Weightlifting, Wrestling and Wushu at Disabilities: Financial assistance will be various places across the country. (Note: provided to States and Union Territories Cricket is not a part of this programme.) as well as the Sports Authority of India (SAI) for the creation of specialist sports 5. Talent Search and Development: In addition infrastructure for persons with disabilities. to the selection of the prize winners for the programme, a talent identification 11. Sports for Peace and Development: committee is instituted to spot and identify Under the Special Package for J&K, the talent with the help of globally accepted Government of India is providing funds scientific methods. of up to ` 200 crores for enhancement of sports facilities in the State. To further 6. Utilisation and Creation/Upgradation of ensure that the resources are optimally Sports Infrastructure: This component utilised, soft support through coaches, aims at developing sports infrastructure equipment, consumables, technical support, at schools and universities demonstrating competition etc. is to be provided. high sporting potential. Care would also be taken to ensure optimum utilisation In addition to the above, concentrated of these resources. efforts will be made at organising village level competitions with respect to sports 7. Support to National/Regional/State Sports disciplines popular in the State to ensure Academics: This component takes care of the positive engagement of youth. providing resources under Public Private Partnership (PPP) mode for expediting 12. Promotion of Rural and Indigenous/ and augmenting Long Term Athlete Tribe Games: Under the programme, Development programme. annual competitions will be organised to showcase India’s rural and indigenous/ 8. Physical Fitness of School Children: An tribal games alternately. effort will be made to encourage an increased penetration of sports in the Advantages of Khelo-India Programme education curriculum. Moreover, a tool kit will be developed under the scheme l It will be a Central Sector Scheme as the to measure the children’s physical fitness Scheme implemented by the Central levels. Government machinery and 100% funding by the union government.

14 Comprehensive PHYSICAL EDUCATION–XI l It is a Pan India Sports Scholarship scheme l The aim is to impact the whole sports which covers the 1000 most deserving ecosystem, community sports, competition and talented athletes across the sports structure, talent identification, coaching, discipline every year. infrastructure and sports economy. l Selected athletes will be entitled to a Eligibility to apply for Khelo-India scholarship amount of 5 lakh rupees per Programme annum for eight consecutive years. l Age limit is Minimum 8 Years and l It is an unprecedented scheme in which Maximum 12 Years. a first-ever plan to be implemented for l The candidates will apply for one scheme, creating a long-term development pathway for athletes. if the candidate is already taking benefit from another government scheme, he will l It enables the sportsman to pursue both not be eligible for the scheme. studies and sports, the programme aims at identifying and promoting 20 Fit-India Programme universities in the country as centres of sporting distinction. Fit-India Programme/Movement was launched on 29th August, 2019 (National Sports Day) l For sports promotion, latest user-friendly by Honourable Prime Minister Shri Narendra technology would be used e.g. Geographic Modi at Indira Gandhi Stadium New Delhi, Information System (GIS) for locating with a view to make fitness an integral part the sports infrastructure, a user-friendly of our daily lives. Fit India was founded by website for indigenous sports, a National Shri  Suparno Satpathy in 1993. Sports Talent Search Portal and information This movement aims at behavioural changes– dissemination for the purpose of sports from sedentary lifestyle to physically active training through mobile apps. way of day-to-day living. Fit-India Movement would be a success only when it becomes l It ensures maximum entries for organised a people’s movement. We have to play the sports competitions, the programme role of a catalyst. Thus, the mission of the encourages the school and colleges to Fit-India Movement is to bring about behavioural organise programmes of high standards. changes and move towards a more physically active lifestyle. l Forming an active population with a healthy lifestyle is also the focus of this programme. For this purpose, a National Physical Fitness Drive is planned where children falling in the age group 10-18 years will be checked for physical fitness. In additional to, activities to support their physical fitness will be planned.

CHANGING TRENDS AND CAREER IN PHYSICAL EDUCATION 15 The campaign has a ‘Fitness Pledge’ that Fit-India Mission encourages people to become reads, “I promise to myself that I will devote part of Fit-India Movement by inculcating at time for physical activity and sports every day least 30-60 minutes of physical activities in and I will encourage my family members and their day to day lives. neighbours to be physically fit and make India a fit nation.” Fit-India has started many campaigns to promote and spread awareness on fitness Objectives of Fit-India Movement and the activities that can be undertaken to ensure that fitness reaches every school, Towards achieving the mission, Fit India college/university, panchayat/village, etc. proposes to undertake various initiatives and conduct events to achieve the following A committee has been formed to advice objectives: government on this movement. It is composed • To promote fitness as easy, fun and free. of various government officials, members of • To spread awareness on fitness and various India Olympic Association (IOA), National Sports Federation, private bodies and sports physical activities that promote fitness promoters. through focused campaigns. • To encourage indigenous sports. The 28-member committee, which will be • To make fitness reach every school, college/ under the chairmanship of sports minister university, panchayat/village, etc. Kiren Rijiju, has 12 members from the • To create a platform for citizens of India government, including secretaries of Sports, to share information, drive awareness Secondary Education, Ayush, Youth Affairs, and encourage sharing of personal fitness among others. stories. 1.5  REVIEW QUESTIONS Very Short Answer Questions 1. Define physical education. 2. What is the primary aim of physical education? 3. How does physical education develop neuro-muscular coordination? 4. What is the aim of physical education? 5. Suggest one activity which helps to develop interest in physical education. 6. How does participation in sports lead to better emotional development? 7. List the various courses of physical education available in India. 8. What do you mean by mental development? 9. What is sport journalism? 10. What is Khelo-India Programme?

16 Comprehensive PHYSICAL EDUCATION–XI 11. When was the ‘Khelo-India Programme’ started? 12. Why was Khelo-India Programme introduced in India? 13. What is the philosophy of Khelo-India Programme? 14. How many talented young athletes are given scholarship every year under the ‘Khelo- India Programme’? 15. What is Fit-India Movement? 16. When was the Fit-India Movement started? Short Answer Questions 1. Discuss the aim of physical education. 2. List the objectives of physical education. 3. Write a short note on the social development. 4. What is difference between social development and emotional development? 5. What are the aims of physical education? Explain any one of the objectives of physical education. 6. Write a short note playing surface. 7. Discuss about wearable gear and sports equipment in brief. 8. What are the soft skills required for career in physical education? 9. Discuss any three career options in physical education. 10. Write short notes on: (i) Career in sports journalism (ii) Career in sports departments (iii) Teaching career in physical education 11. Write down a brief note on the “Khelo-India Programme”? 12. Explain any three major objectives of the Khelo-India Programme. 13. List all the components of Khelo-India Programme. 14. Write down a brief note on the “Fit-India Movement”. Long Answer Questions 1. Define physical education. Explain its aim and objectives. 2. Explain briefly the objectives of physical education. 3. How does physical education contribute to an individual’s development? 4. What are the various career opportunities in physical education? Discuss the teaching career in detail.

CHANGING TRENDS AND CAREER IN PHYSICAL EDUCATION 17 5. What are the various career options in physical education? 6. Explain the technological advancement in sports. 7. Elaborate the ‘Khelo-India Programme’ in detail. 8. Describe about the objectives of Khelo-India Programme. 9. Write about the significance of Khelo-India Programme. Also, enumerate its four objectives. 10. Describe about Fit-India Movement. 11. Write notes on the following: (i) Sports photographer (ii) Health educator (iii) Sports coach 1.6  MULTIPLE CHOICE QUESTIONS (MCQs) 1. In 1800s, Physical Education was known as (a) Physical Culture (b) Physical Training (c) Gymnastics (d) Hygiene Training 2. In Jesse Feiring Williams’s definition of Physical Education, “Physical Education is the sum of man’s physical activities selected as to kind, and conducted as to outcomes,” the phrase ‘activities selected as to kind’ refers to activities that are (a) Based on physical activities (b) Based on planned outcomes (c) Based on desired outcomes (d) Based on expected outcomes 3. Physical education uses the body as a means to exhibit our feelings which develop the quality of (a) Expression (b) Creativity (c) Intellectuality (d) Emotional stability 4. Amongst the following which one is the key process in physical education? (a) Making efforts (b) Developing skills (c) Checking competency (d) Evaluating performance 5. Which of the following is not the objective of physical education? (a) Physical development (b) Mental development (c) Emotional development (d) Technical development 6. Amongst the following which one is not the aim of social development in physical education? (a) Playing for self (b) Cooperation with peers (c) Showing sportsmanship (d) Obeying of rules and regulations

18 Comprehensive PHYSICAL EDUCATION–XI 7. Career options through physical education are (a) Health Educators (b) Sports Departments (c) Sport Journalism (d) All of these 8. Khelo-India Programme was introduced in (a) 2016 (b) 2017 (c) 2018 (d) 2019 9. How many components are there in Khelo-India Programme? (a) 8 (b) 10 (c) 12 (d) 15 10. Where was the first edition of Khelo India Youth Games (KIYG) held? (a) Pune (b) New Delhi (c) Ranchi (d) Guwahati 11. Which edition of Khelo India Youth Games (KIYG) was held in 2022? (a) First (b) Second (c) Third (d) Fourth 12. Where was the fourth edition of Khelo India Youth Games (KIYG) held? (a) Haryana and Delhi (b) Maharashtra (c) West Bengal (d) Haryana and Punjab 13. Which state won the highest medals in the Khelo India Youth Games (KIYG) 2022? (a) Delhi (b) Haryana (c) Kerala (d) Maharashtra 14. How many traditional sports was included first time in the KIYG 2022? (a) 2 (b) 3 (c) 4 (d) 5 15. Which traditional sports included first time in the KIYG 2022? (a) Gatka (b) Kho-Kho (c) Mallakhamba (d) Both (a) and (c) 16. What was the old name of Khelo India Youth Games? (a) Khelo India Khelo (b) India Youth Games (c) Khelo India School Games (d) Khelo India University Games

CHANGING TRENDS AND CAREER IN PHYSICAL EDUCATION 19 17. Fit-India Movement was launched on (a) 26 August, 2019 (b) 29 August, 2019 (c) 26 February, 2018 (d) 29 February, 2019 18. Where was Fit-India Movement inauguration held in India? (a) Mumbai (b) Lucknow (c) New Delhi (d) Ahmedabad 19. What is/are the objective(s) of Fit-India Movement? (a) To promote fitness as easy, fun and free (b) To encourage indigenous sports (c) To make fitness reach every school, college/university, panchayat/village, etc. (d) All of these 1. (c) 2. (c) ANSWERS 4. (b) 5. (d) 6. (a) 7. (d) 9. (c) 10. (b) 11. (d) 12. (a) 3. (a) 14. (d) 15. (d) 16. (c) 17. (b) 8. (b) 19. (d) 13. (b) 18. (c)

3 Unit Yoga 3.1  MEANING AND IMPORTANCE OF YOGA Meaning of Yoga The word Yoga has been derived from the Sanskrit word ‘Yuj’ which means ‘to join or unite’. The union implies the unification of Atma with Parmatma i.e. the individual self-uniting with the Universal Spirit. It also implies to the unification of the body, mind, and spirit. The following are some of the traditional definitions of yoga: 1. “Yoga is the control of thought and memory.” —Patanjali 2. “Yoga is said to be the oneness of breath, mind, and senses, and the abandonment of all states of existence.” —Maitri Upanishad 3. “Yoga is skill in [the performance of] actions.” —Bhagavad Gita 4. “Yoga is ecstasy (samadhi).” —Yoga Bhashya 5. “Yoga is the separation (viyoga) of the Self from the World-Ground (prakriti).”  —Raja Martanda 6. “Yoga is attaining the pose.” —Maharishi Ved Vyas 7. “Yoga is the control of the whirls of the mind (citta).” —Yoga Sutra As a student of physical education, one should conceive Yoga as a technique of controlling the body and mind for physical, mental and spiritual development through a series of physical and mental exercises. At the physical level, the methods comprise various yoga postures or ‘asanas’ that aim to keep the body healthy. The mental techniques include breathing exercises or ‘pranayama’ and meditation or ‘dhyana’ to relax the mind. 41

42 Comprehensive PHYSICAL EDUCATION–XI Importance of Yoga 6. Yogic poses can cure physical ailments and correct the alignment of the body. In today’s world, all of us suffer from stress and a perpetual anxiety to perform well, 7. The practice of yoga installs optimism leading to a plethora of diseases that we within you. It helps you focus better and expose ourselves to. The way of living for overcome any obstacle in your way to most people is becoming more complex and attain perfect health, spiritual contentment, stressed. They lack that inner happiness and and total well-being. choose to pursue it through external ways which lead to a life full of disease and despair. 8. When our physical state is not perfect, this Yoga aims to calm and compose your minds causes an imbalance in your mental state. and help you focus clearly on what really The practice of yoga helps you overcome matters—good health and the happiness that that imbalance. accompanies it. The importance of Yoga can be depicted from the following points: 9. The practice of yoga exercises aims at overcoming the limitations of the body. 1. The practice of yoga makes the body strong and flexible; it also improves the 10. Yoga enables you to face the challenges functioning of the respiratory, circulatory, that everyone face in either a physical digestive, and hormonal systems. or mental form. 2. Yoga brings about emotional stability 3.2  INTRODUCTION TO ASHTANGA and clarity of mind. YOGA (ELEMENTS OF YOGA) 3. Practising yoga poses cleanses and Yoga is the experience of unity, harmony and detoxifies the body, by increasing the wholeness within one’s self and the environ- circulation of fresh blood through the ment. It is a science of healthy living to relieve body, one will be able to cleanse and flush stress, promote vibrant health and well-being out toxins which are the direct result of and cultivate deeper levels of awareness. an irregular lifestyle, unhealthy habits, According to Ashtanga Yoga, Philosophy of and poor posture. Patanjali Yog has eight elements. In Sanskrit “Ashta + anga” is Ashtanga. “Ashta” means 4. Regular practice of the basic movements Eight and “Anga” is Limbs so it means Eight of yoga poses like stretches, twists, Limb path according to Ashtanga Yoga. These bends, and inversions restores strength elements of Yoga are discussed in the fol- and stamina in the body. Poses together lowing sections: with the control of breath, rectify physical, physiological, and psychological 1. Yama disorders. It is the first element of Ashtanga Yoga. Through 5. Yoga poses tone the whole body, strengthen the practice of yama, one can abstain from bones and muscles, correct posture, doing things that keep one’s mind involved in improve breathing, and increase energy. the indiscriminate struggle for survival. One

YOGA 43 can remain away from violence. It includes It is an attitude of mind that does not the following moral codes: consider anything to be your own. One should not desire for physical pleasures. (i) Ahimsa, the principle of non-violence: It So one must follow Aparigraha. means, one must keep away from causing harm to any organism or human being. 2. Niyama Anxiety, jealousy, hate, anger and such types of negative emotions are included Niyama is the second element of Ashtanga in violence. Yoga, which means laws or rules. It can be described as the rules that need to be (ii) Satya, the principle of truthfulness: observed by individuals at the personal level. According to this principle, one must be The niyamas are more intimate and personal, truthful in thought, words and deeds and as compared to the yamas. They refer to the must not tell a lie. A person must abstain attitude that one adopts towards himself, as from falsity of any kind and must not you create a code for living meaningfully. speak to others in a deceitful manner. The practice of niyama helps to maintain a positive environment and gives self-discipline (iii) Asteya, the principle of non-stealing: and inner-strength necessary to progress along The propensity to use others’ objects, the path of yoga. It includes the following money or thoughts for your own benefits five internal practices of personal discipline: is stealing. We must abstain from it and even if one thinks about stealing (i) Saucha: It implies cleanliness and purity something, it is also considered stealing. which is the first niyama or rule of yoga. If one does not use his surplus money However, in Patanjali’s Yoga Sutra, Saucha in other person’s sufferings, it means has a deeper meaning, with both inner that he is stealing it from the God. So, and outer aspects of a person included neither one should steal anything nor in it. Outer cleanliness refers to personal should one motivate others to steal. One hygiene, while inner cleanliness indicates should feel satisfied, whatever the God maintenance of a healthy body and mind, has given to him. with positive thinking. Cleanliness of mind is achieved by the removal of mental ( iv) B r a h m a c h a r y a , t h e p r i n c i p l e o f impurities, such as jealousy, pride, anger maintaining continence or celibacy: and so on. On the other hand, the purity Not to take such diet that stimulates of body is attained not only by cleaning sexual desire, not to read pornographic or one’s body parts, but also by consuming sexy literature, and not to indulge in nutritious food and following a vegetarian masturbation or any sexual relations is diet. called Brahmacharya. (ii) Santosh: It refers to contentment which (v) Aparigrah, the principle of non-hoarding is the second rule of niyama. It also or non-possessiveness: Parigraha means to means accepting the truth ‘as it is’. Yoga collect money and property for self-interest sutra teaches that instead of grieving or and on the contrary Aparigraha means to lead a life with minimum requirements.

44 Comprehensive PHYSICAL EDUCATION–XI complaining about the things that have efforts in a specific task. As to the end gone wrong, one should accept the truth result, it should be left to God. This rule and learn from it. It aims at helping a also instructs to spend some time, each person attain a state of calm and happiness, day, in recognition and realisation of irrespective of what is going on in the the omnipresent force (God), which is outer world. larger than everyone, and is guiding and directing the path of life at all times. ( iii) Tapas: It means to endure and being unaffected by opposites, such as heat 3. Asana and cold, hunger and thirst, sitting and standing, etc. It also refers to the activity It refers to practise of Asanas, the Yogic Postures. of keeping the body fit, or to confront According to Hindu mythology, there are 84 and handle the inner urges without outer lakhs of Asanas described by Lord Shiva. show. Tapas also signifies cleansing the Among them 84 are the best and among these, inner debris existing in the body through 32 are very useful. There are some Asanas asanas and pranayama. Tapas deals which can be practised while standing. These with correct eating habits and breathing are Tadasana, Trikonasana, Garudasana, etc. patterns. The main purpose of this rule There are some which can be practised by is to make your mind pure and clean. sitting, such as Paschimottanasana, Padmasana, etc. Some Asanas are done while lying down. ( iv) Svadhyaya: It is the fourth niyama These are Uttanapadasana, Pavanamuktasana, means becoming close to oneself, through etc. Sirshasana, Vrikshasana, etc., are done meditation and self-exploration. The name with head downwards and legs upwards. itself explains the meaning – ‘Sva’ meaning ‘self’ and ‘adhyaya’ meaning ‘inquiry’ or 4. Pranayama ‘examination’. It refers to knowing more and more about oneself intentionally. It refers to practice of yogic breathing, including This rule teaches to give up destructive extension and control of breath. Patanjali in tendencies. It teaches to be centred and his Yoga Sutras mentions pranayama as means non-reactive to the dualities, to burn of attaining higher states of awareness. He out the unwanted and self-destructive mentions the holding of breath as important tendencies. practice of reaching Samadhi. Hatha Yoga also talks about 8 types of pranayama which will (v) Ishvarapranidhana: It is the fifth niyama, make the body and mind healthy. The different which is also known as ‘Celebration of types of pranayama includes Nadi Shuddhi the Spiritual’. The simple meaning of Pranayama, Suryan Bhedan Pranayama, Ujjayi Ishvarapranidhana is to lay all your actions Pranayama, Bhramari Pranayama. at the feet of God. Yoga Sutra teaches to accept the fact that you will not always get what you wish for, in life. You should only be concerned with putting all your

YOGA 45 5. Pratyahara Benefits of Ashtanga Yoga It implies the withdrawal of senses for a mental Ashtanga yoga is an eight-limbed path towards preparation to increase the power of mind. achieving the state of yoga, also known as This idea follows closely behind pranayama Samadhi. Ashtanga yoga practice is life- because the breath exercises can help achieve changing; from improved physical strength this goal, by drawing the focus inward and and flexibility to boosting mental wellbeing, letting go off attachment to the outer world. it gives you 360-degree health benefits. 6. Dharana The benefits of Ashtanga yoga are: It refers to the process of concentration or • Improves flexibility over time, as with fixed attention over an object and its field. most forms of yoga Pratyahara and even the use of a drishti (gazing point) is a way of practising dharana. • Increases strength We can also work on this during meditation, • Increases muscle tone or by doing focus exercises. For example, • Improves cardiovascular fitness taking some time to sit quietly and focus on • Reduces body fat one object, like a candle flame, and clear the • Reduces stress and anxiety mind. Hopefully, by practising dharana ability • Increases focus and creativity to stay focused can be increased. • Lowers blood pressure 7. Dhyana 3.3  INTRODUCTION TO YOGIC It means meditation. It involves the process KRIYAS (SHATKARMA) of withdrawing mind from all external objects and focusing it on one point and meditating Yogic Kriyas on it. According to Tridosha theory, which is 8. Samadhi one of the fundamental theory of Indian medicine, the human body is made by three It refers to the state of salvation and the state basic constituents called tridoshas, which are of super bliss, joy and merging individual Vata (mechanical functional constituent of the consciousness into universal consciousness. body), Pitta (chemical functional constituent It implies the union between Jivatman and of the body) and Kapha (material functional Paramatman. According to Hindu philosophy, constituent of the body). If there is any realising the Bramhan, i.e. the pure consciousness imbalance in the constituents in the body, (or realisation) of God is considered the ultimate it leads to diseases. Yoga recommends six achievement of human birth. purification processes to get and keep the equilibrium of these tridoshas. They are called as Shatkarmas or Shatkriyas (six purification processes). They are:

46 Comprehensive PHYSICAL EDUCATION–XI 1. Neti—Nasal cleansing • They help to create harmony between body 2. Dhauti—Cleaning of digestive tract, stomach. and mind. 3. Nauli—Abdominal massage 4. Kapalabhati—Purification of frontal lobes • They strengthen our intuition and our power of healing. and lungs 5. Basti—Colon cleaning • They strengthen immune system and 6. Trataka—Blinkless gazing nervous system. These six cleansing processes are excellent • They allow more control over one’s life. practises designed to purify the whole body, • They develop an advanced spiritual and to get good health. consciousness. Guidelines for the Practice of Kriyas • They develop trust, gratitude and devotion • Kriyas should be done with an empty for God’s Presence in one’s life. stomach. Therefore, they should be done Techniques to Perform Different Yogic preferably in the morning. Kriyas 1. Neti • Kriyas should be learnt and practiced Neti is one of the shatkarmas or cleansing under the supervision on an expert, a technique which involves cleaning of nasal qualified yoga guru or trainer. passages or sinus irrigation. There are two types of Neti: Jala Neti and Sutra Neti (or • Each kriyas has specific process which Rubber Neti). should be strictly adhered to. (a) Jala neti: It is an ancient Indian yoga • Different material things like water, salt, technique, meaning literally “water air, oil, manipulation are used for each cleansing”, where the practitioner rinses kriyas. out the nasal cavity with salted water using a Neti pot. Benefits of Yogic Kriyas Jala Neti Kriya The general benefits of practicing yogic kriyas or shatkarmas are • They help in overcoming many diseases completely, so they are effective in Yoga therapy. • They help in purification processes of different organ of the body by detoxifying them, so energy can flow through the body freely.

YOGA 47 Technique for Jala Neti Kriya • Mix one cup of warm water with half a teaspoon of salt, to make a solution. For better results, it is preferable to use pure neti salt. • Pour the salt and water solution into Sutra Neti Kriya the Neti pot (a small pot, made out of ceramic, stainless steel, copper, plastic Technique for Sutra Neti Kriya etc. and has a conical spout) and stand in straight position. • Place a cotton thread or rubber string in front of your left nose nostril, holding it • Place the spout (nozzle of the neti pot) into horizontally. one of the nostrils gently to avoid water leakage. The cone needs to be placed into • Push this rubber string along the side of the nostril and sealed inside thoroughly, your nose slowly and gently, till you can with the help of a few gentle twists. feel it touch the back of your throat. Keep the string pointed towards the back of • Let the water to flow right into the nostril the throat. and then tilt your head on to one side, so that the water can flow out through • Insert your middle finger and the index the other nostril. finger through the mouth to grab the tip of the string at the back of the throat. Note: During this procedure, you need to ensure that you breathe through your • Using one hand pull the string partially mouth. Moreover, you need to make out of your mouth slowly and gently sure that you neither sniff, not swallow while still holding the other tip too. while the water is flowing between the nostrils, or else you could experience a • Hold both ends of the string using both the severe bout of coughing hands and move it in a gentle massaging motion so that it cleans the nasal passage. (b) Sutra Neti: It is a yogic technique to cleanse the nasal passage using a special • While removing the string, pull it out of thread or a special type of rubber string. the nose. In this technique, a waxed cotton string is inserted into the nose and then pulled • Repeat the exercise with the other nostril. out from the mouth. Then both ends of string are held with the both hands and 2. Dhauti nasal cleaning is done by moving the Dhauti kriya is a yogic technique to cleanse ends of the string to and fro. the digestive tract over its full length. It is a way to rid your body of toxins and flush out all accumulated impurities from your

48 Comprehensive PHYSICAL EDUCATION–XI digestive tract. At the end of the process, one Technique for Vaman Dhauti is supposed to feel rejuvenated and healthy. It also helps clean the respiratory tract, external • Add 1 tablespoon of salt to 1 litre of ears and eyes. lukewarm water and stir it till all the salt has dissolved. (Depending on your A digestive cleansing involves the cleansing necessity, you can use 1-2 litres of water.) of the complete digestive system whereas a stomach cleansing involves the cleansing of • Drink the salt water, one glass at a time, only the stomach. as quickly as possible; gulping it down till you feel you cannot have any more. Dhauti is a series of yogic practices that cleanses the stomach and digestive system. • Lean forward keeping your torso horizontal. There are different types of dhauti including Vaman dhauti, Vastra dhauti, Danda dhauti and • Apply slight pressure on the pit of the Varisara dhauti or Shankha Prakshalana. stomach with the palm and vomit the water out. If unable to vomit, insert your Broadly speaking, there are four types of middle and index fingers as far back into Dhautis that are prominently practised. your throat as possible and vomit out all the contents of your stomach. (a) Vaman Dhauti: In Sanskrit, the word ‘Vaman’ means ‘middle’ and ‘Dhauti’ • Rest for a few seconds and then continue means ‘purification’. It is a cleansing to insert your fingers into the back of method that cleanses the upper digestive your throat till there is no more water and respiratory system. This technique is left to vomit. known also as kunjala, or the gesture of the elephant. The ideal time to perform (b) Vastra Dhauti: This kriya is similar to this kriya is early in the morning while on Vaman dhauti but uses a muslin cloth an empty stomach. This practice induces instead of water. In Sanskrit, the word vomiting, so it is suggested that you try ‘Vastra’ means ‘cloth’ and ‘Dhauti’ means it in the washroom. ‘purification’. It is a yogic detoxification Vaman Dhauti Vastra Dhauti

YOGA 49 technique in which a specially prepared cloth (a muslin cloth) is swallowed and removed after ten minutes in order to remove mucus from stomach. It should be performed on an empty stomach early in the morning. Technique for Vastra Dhauti • Keep ready a strip of muslin cloth. It should Danda Dhauti be about 20 feet long and 3 inches wide and should be washed and disinfected prior to use. • Start by slowly inserting the muslin cloth into your throat and swallowing it. • Initially you can try swallowing about 1 foot of the cloth and gradually increase it till you can swallow almost all of the cloth. • Keep the cloth in your throat for a few Rubber Catheter seconds increasing the period every day. • When the cloth sticks in your throat, sip Technique for Danda Dhauti some warm water. • Add 1 tablespoon of salt to 1 litre of • Stop swallowing when about six inches lukewarm water and stir it till all the of the cloth are left outside. salt has dissolved. • Slowly withdraw the cloth. • Drink the salt water as quickly as possible, gulping it down till you feel you cannot (c) Danda Dhauti: It is yogic purification have any more. technique to remove excess bile and mucus from the stomach (i.e., cleaning • Insert the rubber tube gently into your the oesophagus) with a stick or danda. throat and swallow it. This kriya helps to clean the windpipe, oesophagus and stomach by inserting a • Continue swallowing till the end of the rubber tube/catheter into the throat all tube reaches the stomach. the way down to the stomach. The tube should be cleaned and disinfected before • Bend forward and allow the salt water to use. be siphoned off. • Remove the tube slowly after all the salt water has come out.

50 Comprehensive PHYSICAL EDUCATION–XI (d) Varisara Dhauti or Shankha Prakshalana: or kriyas designed to clear the pathways in Shankha Prakshalana is very effective as the body, for the unrestricted movement of a digestive cleanser. spiritual energy, known as the ‘Prana’. Several people in the western world describe the Nauli Technique for Varisara Dhauti kriya practice as an internal stomach massage or an intestinal massage. This is probably • Add 1 tablespoon of salt to 1 litre of because a person feels like the stomach and lukewarm water and stir it till all the the intestines have been cleansed from within. salt has dissolved. In order to practice the Nauli kriya, it is • Drink ten to fifteen glasses of the lukewarm important to know the Uddyiana Bandhah. This salt water. is because Nauli Kriya starts with Uddyiana Bandhah and then followed by other stages. • Perform some warm up exercises such as jogging and forward and backward Technique for Nauli Kriya bends. Stage 1: Uddyiana Bandha • After this, perform these asanas – Padangushtasana (Toe to Hand Pose), • Stand upright and maintain a distance of Parivrtta Trikonasana (Revolved Triangle around 12 inches, between the feet. Pose), Paschimottanasana (Seated Forward Bend), Ardha Matsyendrasana (Half Lord • Inhale deeply through the nose. of Fishes Pose). These asanas have to be • Exhale through the mouth and bend done quickly. forward, keeping the back straight. • You can now visit the toilet. The urge • Bend the knees slightly and rest both hands to visit the toilet will continue over the course of the next few hours. on the thighs in such a way that causes the back to curve. • Passing clear water is an indication that your stomach and digestive tract have • Exhale completely and then pull the been cleansed. abdominal muscles in, contracting them, forcibly drawing them towards the spine. 3. Nauli In this way, a strong suction effect is produced within the whole abdominal Nauli is considered to be a difficult exercise. cavity. Nauli kriya is one of the cleaning kriyas or shatkarmas which is used to serve the cleaning • When the impulse to inhale occurs, stand of the abdominal region—digestive organs, upright again and inhale. Repeat this small intestine and is based on a massage process 5-6 times, or for as long as there of the internal belly organs by a circular is still power in the abdominal muscles. movement of the abdominal muscles. Only after practicing this technique for a Nauli kriya can be literally translated, to mean week, a person can progress to the next stage ‘naval cleansing’. It is cleansing techniques of the Nauli kriya.

YOGA 51 Stage 2: Madhyama Nauli • Draw all the abdominal muscles towards the centre, contracting the right and left side of the abdomen. All the muscles should be in a vertical line, at the centre. • Hold this position, for as long as possible. This stage should also be practiced for a few days, before moving on to the third stage. Stage 3: Vama Nauli & Dakshina Nauli • Contract the right side of the abdomen, Nauli Kriya so that the left side is allowed free. This should bring all the muscles to the left side of the abdomen. This stage is known as Vama Nauli. • Repeat the exercise, by contracting the left 4. Kapalabhati side of the abdomen so that the right side is free. This is known as Dakshina The term Kapalabhati is derived from the two Nauli. Sanskrit words—Kapal which means ‘forehead’ or ‘skull’ and Bhati which means ‘shining’. • With repeated practice, the centre, right Kapalabhati is considered a cleansing kriya and left abdominal muscles should be or practice which cleanses the frontal brain. contracted. It helps to improve the functions of organs located in skull mainly the brain and the The first three stages of Nauli Kriya should be small brain. practiced for another week, before proceeding to the fourth stage. Kapalabhati is not a pranayama and yet a vital part of the practice. As the name suggests, Stage 4: Churning the Stomach it is a cleansing technique in preparation for • The muscles in the abdomen should be pranayama. brought to the centre and then slowly they should be taken to the right and Short and Slightly longer and then the left. Explosive exhale Passive inhale • This practice should be repeated many Kapalabhati times, first from the left to the right and then in a reverse cycle. The abdominal muscles should be felt, as they move from one side to the other, in a circular, churning motion.

52 Comprehensive PHYSICAL EDUCATION–XI Technique for Kapalabhati Technique for Sthala Basti • Sit in a comfortable crossed leg position • Lie down on your back at a 60-degree with back, neck and head in a straight angle to the floor assuming viparita karani line. mudra. • Place hands rest either on knees or in • Now, draw the knees down towards the any mudra. All facial muscles should be chest and push the sphincter muscles out totally and completely relaxed. and in to fill in the air into the bowels. • Take three deep breaths in the ratio of 1:2. • The sucked-in air is held inside and pulled upwards towards the colon • Inhale deeply, then exhale forcefully, performing  nauli kriya. Meanwhile, the contracting your abdominal muscles. All air (Apana Vayu) rises upward exerting the air is pushed out of the lungs by pressure on the navel region. contraction of the diaphragm primarily. • Retain the air inside for a few minutes • Ignore the inhalations. Allow your lungs and then expel it through the anus. to fill naturally, with no effort. • It forms one round of sthala basti and can • Begin with a safe and comfortable tempo be repeated 3-5 times as per convenience. of 1 exhalation per second, but maintain a constant rhythm. (b) Jala basti (also known as Vati basti): It is a cleansing technique that cleans the colon • Starting with one round of 15 exhalations, by sucking water into the anus through then gradually increase to 30 or even 60. a catheter or tube. This is one round. Techniques for Jala Basti • Slowly, increase the number of rounds, taking adequate breaks in between. 5. Basti There are two techniques to practice Jala Basti: Basti is a cleansing technique that is intended mainly to clean the lower abdomen (large Technique I: intestine), especially the colon, completely by sucking in water or air through the anus. • Take a small, hard rubber tube, 1 cm in diameter, 10 cm long. There are basically two techniques to perform Basti kriya: (a) Sthala basti and (b) Jala basti. • Lubricate it with petroleum jelly, oil or soap. (a) Sthala basti (also known as Sushka basti or Vata basti): It is a cleansing technique • Next, insert the tube about 2 or 3 inches that cleans the colon by sucking air into into your anus. the body through anus without the help of any catheter or tube. • Then squat in a tank or tub of knee-level water.

YOGA 53 • Contract the muscles of your abdomen and anus to slowly suck the water into your intestines. • In a short while you will automatically feel the urge to evacuate your bowels. Technique II: • If you cannot draw in water through the tube, then use an ordinary syringe available any medical store. • Connect this to a jar of water with a long rubber catheter and keep the jar above standing head level. • Then go down on all fours and let the Trataka water flow into your rectum. Technique for Trataka By the use of a rubber tube, you will learn to draw water through your anus. But in • Sit on a floor-mat in sukhasana, or in any Technique II syringe water is inserted into comfortable position, or even on a chair. the anus. • Sit calmly and breathe normally with your 6. Trataka waist, back and neck erect. Trataka is also called Fixed Eye Gazing. The • Keep a lighted candle or oil lamp on a word ‘Trataka’ is derived from a Sanskrit word stool or table at a distance of 2 feet from meaning “to look’ or ‘to gaze’. Trataka is the you. Remember, it should be at eye level. practice of staring at some external object. This Please ensure there is no breeze or wind fixed gazing is a method of meditation which that might the flutter the flame. involves concentrating on a single point such as a small object, black dot or candle flame. • Now, fix your gaze upon the flame. • Continue to gaze non-stop, without blinking In Yoga, Trataka is used to cleanse the eyes, improve concentration and strengthen the eyes until you feel the strain in your eyes and as well as also relieves eye strain, headaches, they start to water. astigmatism, and myopia. It also stimulates • Once this happens, close your eyes. the ajnachakra. • Now, rub the palms of both hands vigorously, until warm, and place them on your eyes.

54 Comprehensive PHYSICAL EDUCATION–XI 3.4  REVIEW QUESTIONS Very Short Answer Questions 1. What is meant by Yoga? 2. Who is known as Father of Yoga? 3. Who propounded the Ashtanga Yoga principles of yoga? 4. List the components of Ashtanga Yoga. 5. What do you mean by Yama? 6. What is Niyama? 7. What do we mean by Ishvarapranidhana in yoga? 8. What do we mean by Pratyahara in yoga? 9. What is Pranayama? 10. List five Pranayama techniques. 11. What do you mean by Samadhi? 12. Define yogic kriyas or shatkarmas. Short Answer Questions 1. Enlist six reasons, why the practice of Yoga is important for us. 2. Describe ‘yama’ as an important component of yoga. 3. Explain the principles of Niyama as a component of yoga. 4. What do you understand by Pranayama? Describe its three parts in detail. 5. What is significance of Pranayama? 6. Write a short note on yoga as an Indian heritage. 7. What are the physiological benefits of Pranayama? 8. What is the role of yoga to produce an effective citizen for the country? 9. Explain any three elements of Yoga. 10. What are the six yogic kriyas and what are the functions of these kriyas? 11. What is the effect of yogic kriyas on our body? Long Answer Questions 1. List the importance of yoga. 2. Explain the meaning and importance of yoga in daily life. 3. What are the various yogic kriyas and their purpose?

YOGA 55 4. What is yoga? Discuss the Ashtanga Yoga in brief. 5. Define yogic kriya. Write all the shatkarmas in brief. 3.5  MULTIPLE CHOICE QUESTIONS (MCQs) 1. The purpose of Yoga as taught by ancients is to attain (a) Perfect health (b) Peace of mind (c) Stress relief (d) Enlightenment or self-realization 2. The art of practicing yoga helps in controlling an individual’s (a) Mind (b) Soul (c) Body (d) All of these 3. Definition of Yoga according to Yoga Sutra is (a) Control on body and mind (b) Control on the whirls of mind (c) Control on sense organs and intellect (d) Control on sense organs, mind and intellect 4. Who compiled Yoga Sutras? (a) Patanjali (b) Gheranda (c) Svatmarama (d) Maharishi Ved Vyas 5. The elements of Yoga are derived from (a) Ramayana (b) Yoga Sutra (c) Upanishads (d) Bhagavad Gita 6. Which day is celebrated as ‘International Day of Yoga’? (a) June 20 (b) June 21 (c) June 22 (d) June 23 7. There are eight stages of training for a yogi to go through in order to reach “moksha” (release). What is the final stage called? (a) Yama (b) Kaivalya (c) Samadhi (d) Pranayama 8. Yama and Niyama are a part of (a) Charity (b) Meditation (c) Physical growth (d) Morality and ethics 9. _____________ is the state of truth, simplicity and equanimity in action. (a) Ahimsa (b) Satya (c) Asteya (d) Aparigrah

56 Comprehensive PHYSICAL EDUCATION–XI 10. Out of the following which one is not Ashtanga Yoga? (a) Yama (b) Niyama (c) Dhauti (d) Pratyahara 11. The word ‘asana’ refers to (a) A chant (b) A breathing practice (c) A relaxation technique (d) A yoga posture 12. The word ‘pranayama’ refers to (a) Meditation (b) Breathing control (c) Relaxation (d) Yogic posture 13. The primary function of ‘Prana’ is (a) Digestion (b) Elimination (c) Respiration (d) Circulation 14. To stabilize and focus the mind on one object, image, sound or idea is called (a) Dharana (b) Dhyana (c) Samadhi (d) Pratyahara 15. Withdrawal of senses from the sensory objects is (a) Dharana (b) Dhyana (c) Pratyahara (d) Samadhi 16. Effortless dwelling on a single object is called (a) Pratyahara (b) Dharana (c) Dhyana (d) Samadhi 17. Which of these is a Kriya? (a) Ujjayi (b) Bhastrika (c) Kapalabhati (d) Nadishodhana 18. Kapalabhati is a (a) Strengthening process (b) Meditation process (c) Cleaning process (d) Breathing process 1. (d) 2. (d) ANSWERS 4. (a) 5. (b) 6. (b) 7. (c) 9. (b) 10. (c) 11. (d) 12. (b) 3. (b) 14. (b) 15. (c) 16. (d) 17. (c) 8. (d) 13. (c) 18. (c)

5 Unit Physical Fitness, Health and Wellness 5.1  MEANING AND IMPORTANCE OF PHYSICAL FITNESS, HEALTH AND WELLNESS Meaning and Importance of Physical Fitness Meaning of Physical Fitness Physical fitness is a general state of health and well-being; or specifically, the ability to perform the routine physical activities without undue fatigue and still having the capacity to engage in leisure activities and to meet emergency situations. Physical fitness is generally achieved through proper nutrition, exercise, hygiene and rest. It is a set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity. Physical fitness is important in the daily activities of walking, running lifting and carrying. Physical fitness also improves posture and personal appearance. Physical fitness changes our lifestyle or the way of life. Generally, physical fitness means ability to do work. In broader sense, physical fitness refers to the ability to maintain health and normal life relating to biological existence. Physical fitness includes one’s physical, mental and social fitness. Physical fitness can be clearly defined as the ability to carry out everyday task with vigour and alertness without undue fatigue and with ample energy to enjoy the leisure time pursuits and to meet the unforeseen emergencies. Importance of Physical Fitness A physically fit person manages stress easily, efficiently and effectively because such a person has positive attitude towards stress. A physically fit person takes stress as a force for motivation. Physical fitness is a set of physical attributes that allows the body to 73