Comprehensive Physical Education-XI

["74 \t Comprehensive PHYSICAL EDUCATION\u2013XI respond or adapt to the demands and stress emotional balance and social relationship of physical effort. It is not only important besides physical health. for a professional athlete or a sports person but also vital for the well-being of all of us. Definitions of Physical Fitness Fitness, most importantly cardio-respiratory fitness, has been directly correlated to the Physical fitness is the ability to carry out mortality rate. daily tasks with vigour and alertness, without undue fatigue and with ample energy to enjoy The following points highlight the importance leisure time pursuits and to meet unforeseen of Physical Fitness: emergencies. \t\u2003 \u2014 H. Harrison Clarke (1976) \t 1.\t It improves cardio-respiratory functions Physical fitness is the ability to perform i.e., decreases resting heart rate, decreases moderate to vigorous levels of physical activity risk of cardiovascular disease, improves without undue fatigue and the capability of endurance, increases stroke volume and maintaining such ability throughout life. cardiac output. \u2014(American College of Sports Medicine) \t 2.\t It improves muscular capacity i.e., increases strength, improves muscular endurance, Individuals are physically fit when they can increases basal metabolic rate, improves meet both the ordinary and the unusual joint strength, and overall posture. demands of daily life safely and effectively without being overly fatigued and still have \t 3.\t It improves body composition leading to energy left for leisure and recreational activities. decreased risk of cardiovascular disease, improved basal metabolic rate, improved \u2014 Wener W.K. Hoeger, Sharon A. Hoeger (2014) bodily function, and improved Body Mass Index (BMI). Physical fitness is associated with a person\u2019s ability to work effectively, enjoy leisure time, \t 4.\t It can protect from heart disease, stroke, be healthy, resist hypokinetic diseases or obesity, diabetes, and high blood pressure. conditions, and meet emergency situations. \t 5.\t It can make a person look younger, increase \u2014 Charles B. Corbin, Gregory J. Welk, and maintain bone density, improve the William R. Corbin, Karen A. Welk (2015) quality of your life, and may protect you from getting sick. As per above definitions, a physically fit person should be able to perform daily tasks \t 6.\t It also helps you control stress in a better efficiently and effectively, without undue way, and can make you feel happier and fatigue, and, along with that, she\/he should less nervous. also successfully complete the demands of recreational activities and emergent situations. Thus, physical fitness and wellness are a holistic approach as a man with physical fitness can also maintain mental health,","PHYSICAL FITNESS, HEALTH AND WELLNESS 75 Meaning and Importance of Health The oldest definition of is that \u201cHealth simply means the absence of disease.\u201d Meaning of Health According to the World Health Organisation Health is important to live life to the fullest. (WHO, 1948), \u201cHealth is the state of complete When a person leads a healthy lifestyle, the physical, mental and social well-being and not body remains healthy and the mind is active merely an absence of disease or infirmity.\u201d and fresh. You must have heard the famous proverb, \u201cHealth is wealth.\u201d The maxim According to J.F. William, \u201cIt is the quality of explains the importance of health because life to live most and serve the best.\u201d staying healthy is undoubtedly one of the most important objectives of human existence. A According to Webster\u2019s Encyclopaedia, \u201cIt is healthy person is a positive person who has the state of individual to mobilise his resources strength to do his work, enjoys good things intellectually, emotionally and physically for in life and finds happiness in little things. optimum living.\u201d Every man should strive towards attaining and maintaining good health as it is priceless. According to Voltmer and Esslinger, \u201cHealth is considered as that mental and physical condition Healthy citizens contribute to building a in which individual is functionally well-adjusted powerful nation. Health is now become a internally as concern of body parts and externally principal concern in most nations, especially as concern of environment.\u201d in the developing countries like India, where improving the quality of life for individuals Importance of Health can prove profitable for the entire nations. A healthy lifestyle is important for everyone. The world \u2018health\u2019 is derived from Middle When you look after your physical health, English word \u2018helthe\u2019 which means \u2018hale and you feel better too\u2014fitter, more relaxed and hearty\u2019. To many of us, health may mean better able to cope with things. The importance absence of disease or infirmity, while to others of health or healthy life or positive life to it may mean sound body and mind. As the everyone is: word has many connotations, you may find it difficult to define it. However, it is easier \t1.\t Fewer health problems and prevents from to understand the term as it has a positive diseases: Living a healthy life means a and dynamic implication. lower risk of developing illnesses such as Type 2 diabetes, obesity and metabolic Definitions of Health syndrome, cardiovascular disease, stroke and hypertension. Also, living a healthy A variety of definitions have been used for life is to provide immunity strength against different purposes over time. Some definitions various diseases because our immune are listed below: system is the natural defence mechanism to fight against foreign agents that cause harm to the body.","76 \t Comprehensive PHYSICAL EDUCATION\u2013XI \t2.\t Increases longevity: A healthy life slows As we are part of nature, it is important for down the ageing process and helps to us to stay in synchronization with nature. older person to stay strong and healthy, Staying synchronized with nature includes: thus it contributes to a longer life. having fresh fruits and vegetables in the diet, having less junk and packaged food, \t3.\t Feeling better mentally: A healthy life setting the body clock according to nature helps in accomplishing a healthy body i.e., sleeping early at night and waking up which in turn elevates hormone level in early in the morning, adequate exposure to the body that regulates the mood and sunlight, etc. help you feel better. Thus, it helps in reducing depression and helps in coping There are few basic conditions or habits for with stress. good health, viz. \t \u2022\t Healthy eating i.e., having a balanced diet \t4.\t Lead a productive life: A healthy person feels more energetic and is free from any packed with nutritious food disease which means more productive in \t \u2022\t Regular physical exercise\/activity i.e., to day-to-day living. Also, a healthy person contributes to serve his community and lead physically fit life with fewer health nation. problems \t \u2022\t Having balance in life \t 5.\t Financial benefits: The cost of medical \t \u2022\t Having stress management i.e., doing expenses is rising. Only if a person invests meditation and relaxation technique to in health right from a young age they cope with stress would\u00a0prevent or reduce the extent to which \t \u2022\t Proper rest and sleep i.e., the proper amount they develop a disease. By having good of night sleep (6-7 hrs) and all over rest health, they can reduce the possibilities when required of themselves getting hospitalized and \t \u2022\t Maintaining personal hygiene to stay clean minimize the cost incurred for medical \t \u2022\t Keeping the surroundings clean to keep treatment. pathogens and infectious agents away from the house Basic Conditions for Good Health \t \u2022\t Proper hydration i.e., drinking enough water \t \u2022\t Avoiding use of tobacco, alcohol etc. A good health can be obtained and maintained if we take care of a few things like what Meaning and Importance of Wellness we eat, how much we drink, how active we are, and how much cleanliness we maintain. Meaning of Wellness Good health is a very important thing to maintain. Good health means physical as well Wellness is generally used to mean a healthy as mental well-being. Living a simple life close balance of mind, body and spirit that results to nature is the key concept of good health. in an overall feeling of well-being.","PHYSICAL FITNESS, HEALTH AND WELLNESS 77 Definitions of Wellness forms of self-improvement. The following points reflect the importance of wellness as The National Wellness Institute in America a concept and its application: defines, \u201cWellness is an active process through which people become aware of, and make choices \t 1.\t Wellness expands our idea of health: towards a more successful existence.\u201d This is a Wellness is a relatively new concept that way to shift focus away from illness while expands our idea of health. Beyond the viewing human health. In other words, simple presence or absence of disease, wellness is a view of health that emphasises wellness refers to optimal health and the state of the entire being and its ongoing vitality\u2014living life to its fullest. development. \t 2.\t Wellness as a positive component of The World Health Organisation defines health: Wellness has been recognised as wellness as \u201c...a state of complete physical, the positive component of optimal health mental, and social well-being, and not merely as evidenced by a sense of well-being the absence of disease or infirmity.\u201d reflected in optimal functioning, a good quality of life, meaningful work, and a Wellness can also be described as \u201cthe contribution to society. constant, conscious pursuit of living life to its fullest potential.\u201d \t 3.\t Controlling the side effects of affluence: Wellness, as a luxury pursuit, is found Dunn defined wellness as: \u201cAn integrated obviously in affluent societies because it method of functioning which is oriented toward involves managing the body state after maximising the potential of which the individual the basic needs of food, shelter and basic is capable. It requires that the individual maintain medical care have already been met. a continuum of balance and purposeful direction Many of the practices applied in the within the environment where he is functioning.\u201d pursuit of wellness, in fact, are aimed at He further added, \u201cWellness is a direction controlling the side effects of affluence, in progress toward an ever-higher potential of such as obesity and inactivity. functioning.\u201d \t 4.\t Expansion of one\u2019s potential: Wellness Importance of Wellness allows the expansion of one\u2019s potential to live and work effectively and to make A \u201cwell\u201d person is satisfied in his\/her work, a significant contribution to society. is spiritually fulfilled, enjoys leisure time, is physically fit, is socially involved, and has a 5.2\u2003 \u0007COMPONENTS \/ DIMENSIONS OF positive emotional-mental outlook. This person PHYSICAL FITNESS is happy and fulfilled. Wellness grew as a popular concept starting in the 19th century, Primary Components of Physical just as the middle class began emerging in Fitness the industrialised world, and at a time when a newly prosperous public had the time and The four primary components which are also the resources to pursue wellness and other known as the components of health-related fitness that are important to improved physical health are as follows:","78 \t Comprehensive PHYSICAL EDUCATION\u2013XI \t 1.\t Cardio-respiratory capacity: It is the in all physical activities and are necessary for ability of the body to take in oxygen daily functioning. These components include i.e., respiration, deliver it to the cells the following: i.e., circulation, and use it at the cellular level to create energy i.e., bioenergetics \t 1.\t Balance: It is the ability to maintain a for physical activity. In fitness, we also specific body position in either a stationary refer to cardio-respiratory capacity as or moving situation. aerobic capacity. This capacity includes aerobic endurance (how long), aerobic \t 2.\t Coordination: It is the ability to use all strength (how hard), and aerobic power body parts together to produce smooth (how fast). and fluid motion. \t 2.\t Muscular capacity: It refers to the spectrum \t 3.\t Agility: It is the ability to change direction of muscular capability. This includes quickly. muscular endurance (i.e., the ability to apply force over a long period of time or \t4.\t Reaction time: It is the time required to to complete repeated muscle contractions), respond to a specific stimulus. muscular strength (i.e., the ability to generate force, or the maximum amount \t5.\t Speed: It is the ability to move rapidly. of force that a muscle can exert in a single contraction), and muscular power \t 6.\t Power: It is the product of strength and (i.e., the ability to generate strength in speed. an explosive way). 5.3\u2003 \u0007COMPONENTS \/ DIMENSIONS OF \t3.\t Flexibility: It is the range of movement or WELLNESS amount of motion that a joint is capable of performing. Each joint has a different Wellness is much more than merely physical amount of flexibility. Some of the long-term health, exercise or nutrition. It is the full adaptations of improved flexibility are integration of states of physical, mental, and decreased risk of injury, improved range spiritual well-being. of motion, improved bodily movements, and improved posture. Wellness is a lifestyle i.e., a way of living that encourages good physical and mental \t 4.\t Body composition: It is the proportion of health. It is a balanced lifestyle that includes fat-free mass (muscle, bone, blood, organs, an emphasis on the body, mind and spirit. and fluids) to fat mass (adipose tissue These components are interrelated; each has deposited under the skin and around an effect on the others. Further, the process of organs). achieving wellness is constant and dynamic, involving change and growth. Wellness is not Secondary Components of Physical static; ignoring any component of wellness Fitness may have harmful effects on your life. The following are the components of wellness: These are also known as the components of performance based fitness that are involved","PHYSICAL FITNESS, HEALTH AND WELLNESS 79 \t 1.\t Physical Wellness: Your physical wellness ability to develop and maintain satisfying includes not just your body\u2019s overall and supportive relationships. Such condition and the absence of disease relationships are essential for physical but your fitness level and your ability and emotional health. Social wellness to care for yourself. The higher your requires participating in and contributing fitness level, higher will be your level to your community, country, and world. of physical wellness. Similarly, as you develop the ability to take care of your \t 5.\t Spiritual Wellness: To enjoy spiritual own physical needs, you ensure a greater wellness is to possess a set of guiding level of physical wellness. To achieve an beliefs, principles, or values that give optimum physical wellness, you need to meaning and purpose to your life, especially make choices that will help you avoid in difficult times. A spiritually well person illnesses and injuries. The decisions you focuses on the positive aspects of life and make now, and the habits you develop finds spirituality to be an antidote for over your lifetime, will largely determine negative feelings such as cynicism, anger, the length and quality of your life. and pessimism. Organised religions help many people develop spiritual health. \t 2.\t Emotional Wellness: Your emotional Religion, however, is not the only source wellness reflects your ability to understand or form of spiritual wellness. Many and deal with your feelings. Emotional people find meaning and purpose in their wellness involves attending your own lives on their own\u2014through nature, art, thoughts and feelings, monitoring your meditation, or good works\u2014or with their reactions, and identifying obstacles to loved ones. combat emotional stability. Achieving this type of wellness means finding solutions \t 6.\t Environmental Wellness: Your environ- to emotional problems, with professional mental wellness is defined by the livability help if necessary. of your surroundings. Personal health depends on the health of the planet\u2014 \t 3.\t Intellectual Wellness: Those who enjoy from the safety of the food supply to intellectual (or mental) wellness constantly the degree of violence in society. Your challenge their minds. An active mind is physical environment either supports your essential for wellness because it detects wellness or diminishes it. To improve problems, finds solutions, and directs your environmental wellness, you can behaviour. People who enjoy intellectual learn about and protect yourself against wellness never stop learning; they continue hazards in your surroundings and work trying to learn new things throughout to make your world a cleaner and safer their lifetime. They seek out and relish place. new experiences and challenges. \t 4.\t Interpersonal Wellness: Your interpersonal (or social) wellness is defined by your","80 \t Comprehensive PHYSICAL EDUCATION\u2013XI \t 7.\t Occupational Wellness: It is the ability and respiratory systems function together, to achieve a balance between work and especially during sustained exercise or work, leisure time, addressing workplace stress to ensure that adequate oxygen is supplied and building relationships with co-workers. to the working muscles to produce energy. It focuses on the individual\u2019s search for CR fitness is needed for prolonged, rhythmic a calling and involves exploring various use of the body\u2019s large muscle groups. A high career options and finding where one fits. level of CR fitness permits continuous physical activity without a decline in performance \t\t It deals with satisfaction from job and and allows rapid recovery following fatigue career of an individual. It is not about during physical activity. Activities such as having a high post in a company or running, road marching, bicycling, swimming, drawing a high salary etc. For example, cross-country skiing, rowing, stair climbing, Individual \u2018A\u2019 may draw a big salary in and rope jumping place an extra demand on a reputed company, but she\/he may not the cardiovascular and respiratory systems. be able to execute the plans or policies During exercise, these systems attempt to of the company effectively. Thus, she\/ supply oxygen to the working muscles. Most he may be stressed. Whereas Individual of this oxygen is used to produce energy for \u2018B\u2019, drawing a lesser salary and having a muscular contraction. lower post than A may be satisfied with her\/his life. An individual picking up a Correctly performed aerobic exercise, over job should consider internal and external time, causes positive changes in the body\u2019s rewards. CR system. These changes allow the heart and vascular systems to deliver more oxygen-rich 5.4\u2003 C\u0007 OMPONENTS \/ DIMENSIONS OF blood to the working muscles during exercise. HEALTH RELATED FITNESS Also, those muscles regularly used during aerobic exercise undergo positive changes. Physical fitness is the ability to function By using more oxygen, these changes let the effectively in physical work, training, and muscles make and use more energy during other activities and still have enough energy exercise and, as a result, the muscles can left over to handle any emergencies which work longer and harder. may arise. The best way to improve CR fitness is by Overall, health related fitness is made up of participating regularly in a demanding aerobic five main components: exercise programme. 1. Cardiorespiratory Fitness 2. Muscular Strength Cardiorespiratory (CR) fitness, sometimes Muscular strength is the ability of the muscle called CR endurance, aerobic fitness, or aerobic to exert force during an activity. The key to capacity, is one of the basic components of make your muscles stronger is by working health related fitness. CR fitness is a condition them against resistance, whether that be in which the body\u2019s cardiovascular i.e., circulatory","PHYSICAL FITNESS, HEALTH AND WELLNESS 81 from weights or gravity. Muscle strength can different joint angles to counter the be gained by doing exercises such as lifting varying forces produced by the muscle(s) weights or rapidly taking the stairs. at different angles. This requires the use of isokinetic machines. 3. Muscular Endurance 4. Flexibility It is the ability of the muscle to continue to perform without fatigue. Muscle endurance Flexibility is an important component of can be improved by doing cardiorespiratory health-related fitness. Flexibility refers to activities such as walking, jogging, bicycling, the ability to move the joints or any group or dancing. of joints through an entire, normal range of motion. It involves the ability to move a part Strength and Endurance Enhancing of the body through the full range of motion Muscular Contractions allowed by normal, disease-free joints. Good flexibility can help a person accomplish such Muscular endurance and strength are best physical tasks as lifting, loading, climbing, produced by doing each specific kind of and running with greater efficiency and less contraction regularly i.e., isometric, isotonic, risk of injury. and isokinetic. When a muscle is overloaded, either by isometric, isotonic, or isokinetic Stretching during the warm-up and cool-down contractions, it adapts by becoming stronger. helps maintain overall flexibility. Stretching Each type of contraction has advantages and should not be painful, but it should cause disadvantages, and each will result in gains of some discomfort because the muscles are strength if done properly. These contractions being stretched beyond their normal length. are described here. As people differ anatomically to a certain degree, comparing one person\u2019s flexibility \t(i)\t Isometric contraction: It produces contraction with another\u2019s should not be done. Thus, but not movement, as when pushing people with poor flexibility if try to stretch against a wall force is produced with no as far as others, may injure themselves. change in the angle of the joint. Flexibility Enhancing Techniques \t(ii)\t Isotonic contraction: It causes a joint to move through a range of motion against Using good stretching techniques, one can a constant resistance. Common examples improve flexibility. There are four commonly are push-ups, sit-ups, and the lifting of recognised categories of stretching techniques: weights. static, passive, proprioceptive neuromuscular facilitation (PNF), and ballistic. These are \t(iii)\t Isokinetic contraction: It causes the angle described here. at the joint to change at a constant rate, \t1.\tStatic stretching\u2014It involves the gradual for example, at 180 degrees per second. To achieve a constant speed of movement, lengthening of muscles and tendons as the load or resistance must change at","82 \t Comprehensive PHYSICAL EDUCATION\u2013XI a body part moves around a joint. It is a above, one can have a positive impact on safe and effective method for improving body composition and will result in lessening flexibility. The person assumes each fat. Excessive body fat detracts from the other stretching position slowly until he feels fitness components, reduces performance, tension or tightness. This lengthens the detracts from appearance, and negatively muscles without causing a reflex contraction affects one\u2019s health. in the stretched muscles. 5.5\u2003 \u0007TRADITIONAL SPORTS AND \t2.\tPassive stretching\u2014It involves the use of a REGIONAL GAMES FOR partner or equipment, such as a towel, PROMOTING WELLNESS pole, or rubber tubing, to help a person stretch. This produces a safe stretch with Traditional or Indigenous games are recreational the help of his partner to ensure that activities that originated from a particular each muscle is stretched safely through cultural group, community or people. These the entire range of motion. games are different from your mainstream sports, which are regulated by international \t3.\tPNF stretching\u2014It uses the neuromuscular federations, and have fixed rules. Conversely, patterns of each muscle group to help indigenous games do not have internationally improve flexibility. The person performs regulated rules for implementation; local a series of intense contractions and organisers determine these according to the relaxations using a partner or equipment customs of the local participants. This creates to help him stretch. many different versions of the same game. \t4.\tDynamic\/Ballistic stretching\u2014This type of India has a rich heritage of traditional sports. stretching involves movements such as Many people see the traditional games as a bouncing or bobbing to attain a greater strong indicator that their culture can survive. range of motion and stretch. In this way, traditional games are not only helping youth to get physically fit but also 5. Healthy Body Composition inspiring older members of the indigenous community. Healthy body composition is one of the components of health-related fitness. It refers Physical activity is decreasing in our society, to the amount of body fat that a person especially in children as they mature. Clear has in comparison to his total body mass. evidence suggests that physical activity has Healthy body composition is best gained numerous favourable beneficial physiologic through proper diet and exercise. Examples effects that result in demonstrable reductions of poor body composition are underdeveloped in cardiovascular and other disease endpoints. musculature or excessive body fat. Poor body composition, especially obesity, has a Daily exercise substantially alters the expression negative effect on appearance, self-esteem, of a substantial proportion of the genes that and negatively influences attitude and morale. It is important to know that by improving the first four components of fitness listed","PHYSICAL FITNESS, HEALTH AND WELLNESS 83 comprise the human genome. These profound origin in early Vedic era (2000\u20131000 BC), when and far-reaching changes in genetic expression indigenous sports such as archery, chariot may explain why cardiovascular fitness and racing, wrestling, yoga and swimming were daily energy expenditure on physical activity popular with royalty. are among the strongest correlates of long- term health and survival. India is considered as a place of origin for a number of traditional games which are Traditional\/indigenous games as physical well-known throughout the world in present activity or active playing can give benefit time. A number of leading traditional games to physical health, i.e., increase heart rate, which had Indian origin are Teerandaji, Kabbadi, oxygen consumption, and blood pressure. Kho-Kho, Polo, Shatranj, and Martial Art etc. This benefit indicates a potential role of playing strategies for cardiovascular health After Independence, Team India garnered in children. Traditional\/indigenous games laurels at various international sports events are inclusive games and not competitive. For in disciplines such as hockey, cricket, shooting, example, if a player gets \u2018out\u2019 in some games, wrestling and tennis. Today, sports such as they can immediately rejoin the game once basketball, football, cricket, athletics and leaving the field. martial arts are gaining in popularity with the youth. Benefits of Indigenous\/ Traditional Games India has a strong tradition of traditional sports and games that are played all over Benefits of bringing traditional\/indigenous the country. Some games like Kabaddi and games back to life include Kho-Kho are popular nationwide, while other indigenous sports of India are specific to a \t \u2022\t Bringing-together of indigenous and non- certain State or region. The National Sports indigenous people Policy, 2001 aims to promote traditional sports through various schemes related to \t \u2022\t Help reconnect urban indigenous youth rural sports. According to this policy, high to their culture priority will be accorded to the development of sports in rural areas to harness local talent \t \u2022\t Boost education retention in economically available there. poor section Some of the traditional sports of India are: \t \u2022\t Promote reconciliation (reunion) Kushti Akhada, Thang-Ta, Kalaripayattu, Kho-Kho, Tug of war, Mallakhamba, Hekko, \t \u2022\t Provide essential training in social Sqay, Chhau and Paika Akhada, Kabaddi, interaction Shooting ball, Lagori and Langadi, Gatka, Roll ball, Dhoop and Cowrie Khel, Silambam, \t \u2022\t Enhance physical health Gilli Danda, etc. Indigenous Sports of India India has a rich heritage of indigenous sports. The history of traditional\/indigenous sports\/ games in India is very ancient and with its","84 \t Comprehensive PHYSICAL EDUCATION\u2013XI Four traditional games\u2014Gatka, Kalaripayattu, considered as a\u00a0battle technique. Today, it is Thang-Ta, and Mallakhamba have been included used to showcase\u00a0self-defence\u00a0and fighting in the Khelo India Youth Games 2021, held in skills and is open to people of all faiths and Haryana from 4 June to 12 June, 2022. communities. The four selected games represent different Kalaripayattu \u2013 Martial art of Kerala parts of the country. Kalaripayattu has its origin from Kerala and has practitioners all Kalaripayattu, also known as Kalari, is one over the world, which include Bollywood of the oldest and most empirical forms of actor Vidyut Jammwal. Mallakhamba has been martial art which originated in Kerala during well-known across India and Madhya Pradesh 3nd century BC to the 2nd century AD. It and Maharashtra have been the hotspots of is now respected and acknowledged across this sport. Gatka originates from the state of the globe. Indian martial art is a gift to the Punjab and this traditional fighting style of modern world and mother of all other Asian the Nihang Sikh Warriors is used both as martial arts. Ancient India claims to have self-defence as well as a sport. Thang-Ta, a been the origin of Judo and Karate. Karate, Manipur martial art has passed into oblivion Kung-fu, Judo etc. are all modern variations in recent decades, but the sport has received of Kalaripayattu. national recognition again with the help of the Khelo India Youth Games 2021. The Kalari professionals can sync their minds and bodies like a true warrior. It abides by Gatka \u2013 Martial art of Punjab the guru-shishya tradition and includes body training, a controlled mind, strong moves, Gatka, a style of fighting with wooden sticks, and extreme determination. Kalari means is the traditional form of martial arts that sacred ground or battlefield, so the students was introduced by the Sikh community in show respect to the ground by applying the Punjab in the 15th century. Gatka is believed mud\/soil on their head and further on the to have originated when the 6th\u00a0Sikh\u00a0Guru idol, followed by bowing.\u00a0 Hargobind\u00a0adopted \u2018Kirpan\u2019 for\u00a0self- defence\u00a0during the Mughal era. Thang-Ta \u2013 Martial art of Manipur It imbibes sword and sticks fighting skills and Thang-Ta, meaning sword and spear, is a self-control. A style of stick fighting between traditional game traced back to ancient times two or more practitioners\/professionals,\u00a0Gatka where Thang-Ta Gurus performed it. It is also is a toned-down version of the deadlier known as Huyen Lallong and requires perfect Shastar Vidya.\u00a0The sharp swords of Shastar coordination between breath and movements. Vidya have been replaced by\u00a0wooden sticks It has been a part of Manipur history since (soti)\u00a0and\u00a0shields (farri)\u00a0in Gatka. It is the Meitei\u2019s protected their kingdom from the invaders. The value of this sport is more than a game for an event. One must respect","PHYSICAL FITNESS, HEALTH AND WELLNESS 85 their strength and determination as to how a Mallakhamba is an ancient traditional small ethnic community fought against their Indian game. Mallakhamba, unlike the other hostile neighbours for survival. Before the three\u00a0indigenous sports, is a game showcasing significance of the game goes into the state gymnastics on a pole. It is widely seen in the of oblivion and isolation, the sports ministry state of Madhya Pradesh and Maharashtra has declared the inclusion of Thang-Ta as an but is practiced all over India. As the name indigenous game in\u00a0KIYG\u00a02021.\u00a0 suggests, \u2018Malla\u2019 means a wrestler (gymnast), and \u2018Khamba\u2019 means a pole. Thus, the name Mallakhamba \u2018Mallakhamba\u2019 stands for \u2018a gymnast\u2019s pole\u2019. Mallakhamba was used by wrestlers for Mallakhamba is a traditional form of gymnastics practicing their skills in the game of Kushti. performed with a wooden pole (made of But now days the trend has changed and it wood from sheesham or Indian rosewood has got a special identity. and polished with castor oil), a cane, or a rope. Though Madhya Pradesh declared In this sport, the gymnast performs various Mallakhamba the State sport only in 2013, it poses, movements, and yoga postures on the had been developed as a competitive sport since pole. This traditional Indian sport is all about 1981, with rules and regulations introduced flexibility and balance where your mind needs at the first National Championship that year. to be at peace. Various forms are seen in this game, such as a fixed pole, hanging pole, or The origin of traditional game of mallakabh can a rope for performing the art. Regardless of be pin down to earlier part of the 12th century. that, the indigenous sport focuses on testing A reference of wrestlers exercising on wooden endurance, strength, stamina, and balance. Its poles is found in the Manasollasa Sanskrit addition to the\u00a0Khelo India Youth Games\u00a0for text, written by Chalukya King Someshvara 2021 under\u00a0indigenous sports\u00a0will inspire the III in 1135 A.D. The art lay dormant for many nation\u2019s youth.\u00a0 centuries, till it was revived by Balambhatta Dada Deodhar, the sports and fitness instructor to Peshwa Bajirao II, who reigned during the first half of the 19th century. 5.6\u2003 REVIEW QUESTIONS Very Short Answer Questions \t 1.\t What is physical fitness? \t 2.\t What do you understand by wellness? \t 3.\t List the components of wellness.","86 \t Comprehensive PHYSICAL EDUCATION\u2013XI \t 4.\t Why is a person not able to do even small tasks due to lack of physical fitness? \t 5.\t What do you understand by health? \t 6.\t What are the effects of smoking on health? \t 7.\t List the primary components of physical fitness. \t 8.\t List the secondary components of physical fitness. \t 9.\t What is spirituality? \t10.\t What do you mean by emotional wellness? \t11.\t What is interpersonal wellness? \t12.\t What is cardiorespiratory capacity? \t13.\t What do you mean by healthy body composition? \t14.\t List various components of health-related fitness. \t15.\t What is Kalaripayattu? \t16.\t What is Gatka? \t17.\t Gatka\u00a0is an ancient martial art\u00a0from which state of India? \t18.\t What is Mallakhamba? \t19.\t What is Thang-ta? Short Answer Questions \t 1.\t Write a short note on physical fitness. \t 2.\t Explain the importance of physical fitness. \t 3.\t Why is a person required to be physically fit? \t 4.\t Write a short note on wellness. \t 5.\t What is the importance of wellness? \t 6.\t What are the basic conditions for good health? \t 7.\t Write a short note on intellectual wellness. \t 8.\t Write a short note on physical wellness. \t 9.\t Discuss social, spiritual and intellectual wellness. \t10.\t Why is flexibility essential in sports, games and other physical activities? \t11.\t Name the components of physical fitness. Discuss any two of them. \t12.\t Discuss any three components of wellness. \t13.\t Write a short note on traditional and reginal games for promoting wellness.","PHYSICAL FITNESS, HEALTH AND WELLNESS 87 Long Answer Questions \t 1.\t Define physical fitness and wellness. Elaborate the importance of both in detail. \t 2.\t Explain the components of physical fitness in detail. \t 3.\t Explain the components of wellness in detail. \t 4.\t Describe the components of health-related fitness. 5.7\u2003 MULTIPLE CHOICE QUESTIONS (MCQs) \t 1.\t Physical activity can help with \t (a)\t increased stress levels\t (b)\t getting sleep apnea \t (c)\t helping your social life\t (d)\t causing restless leg syndrome \t 2.\t Which is a component of Skill related Fitness? \t (a)\tMuscular Strength\t (b)\tPower \t (c)\tBody Composition\t (d)\tFlexibility \t 3.\t Which is not a health-related Physical Fitness component? \t (a)\t Muscular endurance\t (b)\t Cardio respiratory endurance \t (c)\tSpeed\t (d)\tFlexibility \t 4.\t Which of the following is not a component of Wellness? \t (a)\tPhysical\t (b)\tCosmetic \t (c)\tMental\t (d)\tOccupational \t 5.\t Occupational wellness is related with \t (a)\tFitness\t (b)\tMeditation \t (c)\tEnvironment\t (d)\tJob \t 6.\t Gatka originates from \t (a)\tKerala\t (b)\tPunjab \t (c)\tManipur\t (d)\tMeghalaya \t 7.\t Which of the following indigenous game has been included in Khelo India Youth Games 2021? \t (a)\tKho-Kho\t (b)\tKabaddi \t (c)\tArchery\t (d)\tKalaripayattu \t 8.\t Kalaripayattu, is a famous game originating from which state? \t (a)\tManipur\t (b)\tPunjab \t (c)\t Kerala\t (d)\t Madhya Pradesh and Maharashtra","88 \t Comprehensive PHYSICAL EDUCATION\u2013XI \t 9.\t Which of the following statement(s) is\/are correct about Gatka martial art? \t (a)\t It is the traditional form of martial arts associated with the Sikh gurus. \t (b)\t It imbibes sword and sticks fighting skills and self-control. \t (c)\t It is believed to have originated when the 6th\u00a0Sikh\u00a0Guru Hargobind\u00a0adopted \u2018Kirpan\u2019 for\u00a0self-defence\u00a0during the Mughal era. \t (d)\t All of these \t10.\t Thang-Ta is a martial art of \u2014\u2014\u2014\u2014 state. \t (a)\tMizoram\t (b)\tManipur \t (c)\tSikkim\t (d)\tMeghalaya 1. (c) 2. (b) ANSWERS 4. (b) 5. (d) 6. (b) 7. (d) 9. (d) 10. (b) 3. (c) 8. (c)","8 Unit Fundamentals of Kinesiology and Biomechanics in sports 8.1\u2003 DEFINITION AND IMPORTANCE OF KINESIOLOGY IN SPORTS Meaning and Definition of Kinesiology Physical activity is made possible by movements and motions. In fact, simple movements require an intricate coordination of muscles, ligaments, and joints. The study of these bodily movements is called Kinesiology. The word \u2018Kinesiology\u2019 is derived from the Greek words\u2013Kinesis meaning \u2018movement\u2019 or \u2018motion\u2019 and logos meaning \u2018study\u2019. Thus, Kinesiology can be defined as the scientific study of human or non-human body movement. In other words, Kinesiology is the branch of physiology that studies mechanics and anatomy in relation to human movement. Kinesiology can be applied in strength training, sports conditioning, physical and occupational therapy and occupational health and safety. The dictionary defines Kinesiology as \u201cthe science dealing with the interrelationship of the physiological processes and anatomy of the human body with respect to movement.\u201d Kinesiology, as it is known in physical education, athletic training, physical therapy, orthopaedics, and physical medicine, is the scientific study of human body movement from the point of view of the physical sciences. The study of the human body as a machine for the performance of work has its foundations in three major areas of study namely, mechanics, anatomy, and physiology; more specifically, biomechanics, musculoskeletal anatomy, and neuromuscular physiology. The accumulated knowledge of these three fields forms the foundation for the study of human movement. 137","138 \t Comprehensive PHYSICAL EDUCATION\u2013XI It is the study of the anatomy, physiology, and also by its apparently infinite possibilities, its mechanics of body movement, especially in meaningfulness, its orderliness, its adaptability humans. The study is used for the evaluation to the surrounding environment. Nothing is and treatment of muscular imbalance or haphazard; nothing is left to chance. Every derangement. structure that participates in the movements of the body does so according to physical Kinesiology is a multifaceted subject which and physiological principles. The student covers an array of sub-disciplines such as, of kinesiology, like the student of anatomy, psychology of physical activity, biomechanics, physiology, psychology, genetics, and other exercise physiology, history of physical activity, biological sciences, can only look with wonder measurement of physical activity, Motor at the intricate mechanism of the body. development, motor learning and control, philosophy of physical activity, physical Importance of Kinesiology in Physical activity and public health, physical education Education and Sports pedagogy, etc. Kinesiology is applied in strength training, sports conditioning, physical Kinesiology is not studied merely to incite our and occupational therapy and occupational interest in a fascinating and mysterious subject. health and safety. It has a useful purpose. We study kinesiology to improve performance by learning how to Some authorities refer to kinesiology as a analyse the movements of the human body science in its own right; others claim that it and to discover their underlying principles. should be called a study rather than a true The study of kinesiology is an essential part science because the principles on which it is of the educational experience of the students based are derived from basic sciences such as of physical education, dance, sport, and anatomy, physiology, and physics. In any event, physical medicine. Knowledge of kinesiology its unique contribution is that it selects from has a threefold purpose for practitioners in many sciences those principles that are pertinent any of these fields. to human motion and systematises their application. However, it may be categorised, \t 1.\t To help in understanding mechanical to the inquiring student, it is a door opening concepts related to human movement into a whole new world of discovery and appreciation. Human motion, which most \t 2.\t For safe movements i.e., helps to avoid of us have taken for granted all our lives, is unwanted movements and errors seen through new eyes. One who gives it any thought whatever cannot help being impressed \t 3.\t Helps to understand the interconnection not only by the beauty of human motion but between human structure and functions \t 4.\t To improve performance \t 5.\t To help in avoiding sports injuries \t 6.\t Use movements for therapy \t 7.\t Helps to evaluate exercise","FUNDAMENTALS OF KINESIOLOGY AND BIOMECHANICS IN SPORTS 139 \t 8.\t To increase efficiency Some definitions are listed below: \t 9.\t To develop the personality of a sports According to Hatze, Biomechanics has been person defined as \u201cthe study of the movement of living \t10.\t To help in better and easy coaching things using the science of mechanics.\u201d \t11.\t Used as the basis for a variety of careers Hall defines biomechanics as\u2014\u201cIt is the which include Gym instructors, Coaches application of mechanical principles in the study in different sports etc. of living organisms.\u201d \t12.\t Helpful in the design and selection of According to Dhananjay Shaw, \u201cThe area of sports clothings, equipment and other study between wherein knowledge and methods facilities of mechanics are applied to the structure and function of the living human system.\u201d \t13.\t To guide in the selection of exercises and preparation of activity programme According to Susan J. Hall, \u201cThe area of study 8.2\u2003 \u0007DEFINITION AND IMPORTANCE where the knowledge and methods of mechanics OF BIOMECHANICS IN SPORTS are applied to the structure and function of the living human system.\u201d Meaning of Biomechanics According to James G. Hay, \u201cBiomechanics The word \u2018Biomechanics\u2019 is the combination is the science concerned with the internal and of two words\u2014bio which means something external forces acting on a human body and the pertaining to living beings or life, and mechanics effects produced by these forces.\u201d which is the branch of physics which studies movement or motion of an object or body with In relation to sports, biomechanics contributes the help of mechanical principles. Thus, when to the description, explanation, and prediction the study of mechanics is limited to living of the mechanical aspects of human exercise, structures and their function, especially the sports and play. human body, it is called biomechanics. Importance of Biomechanics in Biomechanics is the science concerned with Physical Education and Sports the internal and external forces acting on the human body and the effects produced It is necessary to have a good understanding by these forces. It is the sport science that of the application of physics in sports applies the laws of mechanics and physics because physical principles such as motion, in human performance, in order to gain a resistance, momentum and friction play a part greater understanding of performance in in most sporting events. In this context, the athletic events through modelling, simulation general role of biomechanics is to develop and measurement. understanding about the mechanical cause- effect relationships that determine the motions","140 \t Comprehensive PHYSICAL EDUCATION\u2013XI of living organisms so that the performance of \t7.\tImprove teaching and learning: The human body movements can be improved in scientific knowledge generated through sports and physical activities without making biomechanics helps improve teaching them injured. The importance of biomechanics and learning processes. Knowledge of can be understood by the following points: biomechanics in teaching physical education \t1.\tImprovement in performance: The will help improve the performance of students. biomechanics research improves performance through improvement in \t 8.\t Helpful in adapted physical education: exercise and conditioning programmes. The underlying principles of biomechanics Biomechanical studies of exercise can be applied to cater students with movements and training devices serve special needs through adapted physical to determine the most effective training education. to improve performance. Thus, it helps the students improve their performance \t9.\tHelpful in scientific training: Sound in sports, dance, and other physical understanding of biomechanical concepts activities. will help in the development of appropriate \t 2.\t Reduce the risk of injury: Preventing acute physical activities and training programmes injuries is also another area of biomechanics for students. Biomechanics is helpful to the research. Biomechanical studies help teachers and coaches in understanding the prevent injuries by providing information movements of their students and athletes on the mechanical properties of tissues, and to design there training accordingly. mechanical loadings during movement, and preventative or rehabilitative therapies. 8.3\u2003 PRINCIPLES OF BIOMECHANICS \t3.\tDevelop injury prevention strategies: Engineers and occupational therapists use The biomechanical principles are not valid biomechanics to design work tasks and for all the movements encountered in sports. assistive equipment to prevent injuries There are ten basic principles of biomechanics related to specific jobs. that provide a solid basis\/guideline for \t 4.\t Helpful in research: Biomechanical studies training, looking at performance, whether it\u2019s provide important data to confirm potential coaching, teaching, rehabilitation, etc. They injury mechanisms given by sports medicine are stated below: physicians and epidemiological studies. \t 1.\t Principle of Force: We know that, force \t5.\tRehabilitation: Biomechanics helps the physical therapist prescribe rehabilitative causes movement. It is the fundamental exercises, assistive devices, etc. principle of biomechanics. All error \t 6.\t Promotes safety in sports: The knowledge detection should be based on this principle. of biomechanics promotes safety by The movement you see occurs because helping through improvement in training of the forces that were applied. Bad movement reflects bad force. and better equipment design.","FUNDAMENTALS OF KINESIOLOGY AND BIOMECHANICS IN SPORTS 141 \t\tTip:\t When providing feedback, avoid it speeds up or slows down only in the simple descriptors of the body position direction the force is applied. Impulse is you want to see (bend your leg, lead with the product of the force and its time of the elbow, lean more) or bad performance application. Impulse causes a change in (jump higher, throw farther, run faster) the linear momentum of a body, or how and focus on identifying and correcting fast it\u2019s moving in a specific direction. the problem, with force production as This cause-effect relationship provides a the source of the problem. useful approach to analyzing movement. If the body isn\u2019t travelling fast enough \t2.\t Principle of Linked Segments: The simplest or isn\u2019t going in the desired direction, its model of the human body structure momentum is wrong. The problem with is a series of linked sticks (individual the momentum comes from an error in segments), joined at frictionless hinges the applied impulse. Errors in the applied (joints). Muscle force pulls on a segment, impulse arise from force magnitude, force causing it to rotate faster or slower. The direction, and\/or the length of time the combined action of the muscle force at force is applied \u2014 and these errors stem each joint and the resulting speed of each from the segment motions, not just the segment affects the speed at the distal end positions. of the linked segments, such as a foot at the end of a leg or a hand at the end of \t4.\t Principle of the Stretch-shorten Cycle: an arm. (Think of any implement held in Because muscle force causes segment the hand as simply an extension of the motions, it\u2019s important to optimize the distal segment.) The speed of the distal force produced by the muscles. The key segment determines how much force it to producing optimal muscle force is can apply, like a foot on the ground or the stretch-shorten cycle (SSC). More a hand on a ball. muscle force is produced when a muscle is stretched before it\u2019s shortened (hence, \t\tTip:\tConsidering the motion of the critical the name SSC). The muscle is stretched segments throughout the movement and when a segment goes backward before not just the position of an individual it goes forward. The SSC begins with segment at a specific instant within the the windup at a joint, and it\u2019s probably movement gives greater insight into the most critical component of skilled performance. performance. \t 3.\t Principle of Impulse-causing Momentum: \t\tTip:\tInstead of focusing on an \u201cideal\u201d A body speeds up or slows down only start position, emphasize using a windup. when an external force is applied, and Always. The windup should be used at all joints, and it should be performed fast","142 \t Comprehensive PHYSICAL EDUCATION\u2013XI \u2014 the quickness of the muscle stretching either phase. The smooth, sequential is more important than how much the timing of the motions from proximal to muscle stretches. There should be no distal increases the applied impulse by pause at the end of the stretching, just a the distal end of the segment. Any pause quick reversal of the joint motion when \u2014 evident as a jerkiness or hesitation the muscle shortens. The SSC increases the in the motion \u2014 disrupts the smooth force produced during muscle shortening proximal-to-distal flow and causes a and increases the time of force application, reduced impulse. both serving to increase the speed of the distal segment. \t 7.\t Principle of Counter Action. This principle is based on the Newton\u2019s third law of \t5.\t Principle of Summing Joint Forces: Since motion, i.e., for every action, there is the body consists of linked segments, the always an equal and opposite reaction. amount of force in the impulse applied This law describes what happens to a body by the distal segment is essentially the when it exerts a force on another body. sum of the force from all the joints used. From the point of view of biomechanics, More joints contributing and more force the human body is considered as multi- from each joint increase the applied segmented structure with multiple degrees impulse. All joints that can contribute of freedom at joints. should contribute, and the force from each should be as much as is needed. If a \t\t In sports movements, there are two situations joint is not used, or contributes less than where this principle is applicable: its potential, the applied impulse is less. The visual key is the number of joints \t(i)\t when the body is airborne and is moving, with the important factor the rate in the flight phase i.e., in a free at which they move. Faster joint action movable system. indicates more muscle force contribution and produces a greater applied impulse. \t(ii)\t when the body is in earthbound, i.e., firm on the ground. \t6.\t Principle of Continuity of Joint Forces: When a movement is performed, look \t\t During the flight phase in long jump, the for a smooth continuity of the segment movement of the body is constant, which motions, starting from the larger, more is determined at the take off. The lifting proximal segments and flowing outward of the legs with a simultaneous forward toward the smaller, more distal segments. bend of the trunk results in a proper This principle applies to both the windup landing position (action and reaction). In and the shortening phase. The segments running or walking, contrary movements should not all move as one unit during of the arms and legs help in the increase of stride length. \t 8.\t Principle of Rotational Motion: Rotational (angular) motion is produced by the","FUNDAMENTALS OF KINESIOLOGY AND BIOMECHANICS IN SPORTS 143 application of a force acting at some \t We know that, angular momentum is distance from an axis of rotation, that is, \t the property of a rotating object given by torque. This principle is also known by the product of moment of inertia as the principle of the production of and angular velocity. Moment of Inertia angular motion. For example, baseball is the angular counterpart to mass\u2013it pitchers use this principle. is the measure of the resistance of an object to changing its angular speed or \t\t A jumper\u2019s centre of gravity is the axis how mass is distributed around the axis of rotation when rotating in the air. of rotation. In sports, where whole body The torque that causes rotation in the rotation is important, angular velocity is air is produced before the jumper leaves an important determinant of whether or the ground if the ground force has a not the athlete will complete a certain moment arm to the centre of gravity. number of twists or somersaults before A larger force and\/or a larger moment landing. For example, arm create a larger torque and a greater change in angular momentum. The ground \u2022\t In jumping, a jumper in the air force is generated from the motions of can control angular velocity by the segments. It\u2019s not just a matter of manipulating the moment of inertia. \u201cleaning\u201d to create the moment arm. The Bringing body segments closer to moment arm occurs if the motion of the the axis of rotation decreases the segments pushes the centre of gravity moment of inertia and increases ahead (for a forward rotation) or behind angular velocity, while moving (for a backward rotation) of the jumper\u2019s segments farther from the axis of feet while pushing the jumper upward rotation decreases angular velocity. The into the air. angular momentum remains constant. Putting this principle into action is \t9.\t Principle of Conservation of Angular not as easy as the explanation. When Momentum (or Principle of Manipulating a body rotates quickly, the segments the Moment of Inertia): Angular momentum tend to move away from the body is constant when an athlete or object is because of inertia. The muscle force free in the air i.e., no angular momentum required to overcome inertia and pull can be gained while in the air because no body segments in close to the axis external force creates a torque on the body. of rotation is considerable. Success This principle is known as the principle in jumping rotations requires a lot of conservation of angular momentum, of upper-body strength, as well as and its key component is the fact that, lower-body strength. once an athlete is airborne, he\/she will travel with constant angular momentum. \u2022\t A figure skater starts a spin with arms spread apart and suddenly","144 \t Comprehensive PHYSICAL EDUCATION\u2013XI pulls his arms closer to body to \t\t Injury can also develop when a high level lessen his Moment of Inertia. The of stress causes more extensive damage end result of tightening up is that to a tissue. Safety equipment like helmets the skater\u2019s spin (angular velocity) and facemasks are designed to reduce increases, seemingly miraculously. the magnitude of, and redistribute an By the Conservation of Angular imposed force over, a larger area of a Momentum Principles, the angular tissue that\u2019s better able to withstand stress. speed must then increase. To come Improperly fitted or worn-out equipment out of the spin, a skater simply won\u2019t provide safety by reducing stress. extends her arms to increase angular momentum and decrease angular 8.4\u2003 \u0007AXIS AND PLANES \u2014 CONCEPT velocity. AND ITS APPLICATION IN BODY MOVEMENTS \t \u2022\t In diving and gymnastics, triple somersault can be achieved by All body movements occur in different planes keeping the body in the pike position. and around different axes. In the pike position, the moment of inertia of the body is less than Planes in the extended position. Under the condition of constant angular Meaning of Plane momentum, a higher angular velocity can be achieved. A plane is an imaginary flat surface which divides the body into two equal parts \t10.\t Principle of Stress causing Strain: Stress, horizontally or vertically and through movement the intensity of loading, is how an imposed takes place. load is distributed over a tissue. The loading causes a deformation, or strain, Planes of Movement in the tissue. The strain from loading during regular physical activity typically Human movements are described in three causes changes increasing the strength dimensions based on a series of planes and of tissues like muscle, bone, ligament, and tendon if adequate time is provided axis. There are three anatomical\u00a0 planes of for the tissue to adapt. If inadequate time is provided, an overuse injury can motion that pass through the human body. develop. To reduce overuse injuries, it\u2019s \t1.\tThe sagittal plane: The sagittal plane best to vary workouts and to provide rest between workouts to allow time for lies vertically and divides the body into the adaptations to occur. right and left parts. In other words, it is a vertical surface\/plane passing from the rear to the front and dividing the body into right and left parts. It is also called lateral plane or median plane or anteroposterior plane.","FUNDAMENTALS OF KINESIOLOGY AND BIOMECHANICS IN SPORTS 145 \t\t Flexion and extension types of movements rotates. In fact, movement at a joint of take place in this plane. For example, human musculoskeletal system is mainly walking, running, long jump, squatting, due to rotational and takes place about a kicking a football, chest passes in netball line perpendicular to the plane in which they or basketball, somersault, etc. occur. This line is known as axis of rotation. In other words, axis is an imaginary line (point \t 2.\t The frontal plane: The frontal plane also of rotation) that passes through a joint or lies vertically and divides the body into body to describe movement. anterior (front) and posterior (back) parts. In other words, it is a vertical surface\/ Axes of Movement plane passing from left to right and dividing the body into front and back Movement at a joint takes place in a plane parts. It is also known as coronal plane. about an axis. There are three axes of rotation (movement). \t\t Abduction and adduction types of movements take place in this plane. For \t1.\tSagittal axis: The sagittal axis passes example, raising and lowing arms and horizontally from posterior (back) to legs sideways, cartwheel, star jumps, anterior (front) through the centre of the jumping jack, etc. body and is formed by the intersection of the sagittal and transverse planes. It \t 3.\t The transverse plane: The transverse plane is also known as Anteroposterior axis or lies horizontally and divides the body Dorsoventral axis. For example, when a into superior (upper) and inferior (lower) person performs a cartwheel he is rotating parts. In other words, it is a horizontal about the sagittal axis. surface\/plane passing through middle and dividing the body into upper and \t2.\tFrontal axis: The frontal axis passes lower parts. It is also known as horizontal horizontally from left to right through plane. the centre of the body and is formed by the intersection of the frontal and \t\t Rotation types of movements take place transverse (horizontal) planes. It is also along this plane. For example, spinning known as Horizontal axis or Left-right axis. in ice-skating, spin or rotation to play a For example, when a person performs a tennis shot, hip rotation in a golf swing, somersault he rotates around the transverse twisting in a discus throw, pivoting in axis. netball, etc. Axis \t 3.\t Vertical axis: The vertical axis passes vertically from inferior (bottom) to Meaning of Axis superior (top) through the centre of the An axis is an imaginary straight line around body and is formed by the intersection which an object (parts of human body) of the sagittal and frontal planes. It is","146 \t Vertical Comprehensive PHYSICAL EDUCATION\u2013XI axis Sagittal Frontal Plane Horizontal Plane Frontal Plane Sagittal axis (horizontal) axis (a) (b) (c) Fig. 8.1:\u2002 Dimensions (Planes and Axes) of human movement also known as Longitudinal axis or Craniocaudal The movement that you effectively \u201csee\u201d does axis. For example, when a skater performs a not represent what is occurring in terms of spin he is rotating around the vertical axis. motor control and force absorption within all three planes. A clear view of different planes and axes of human movement has been shown in Fig. 8.1. For example, during gait, the most obvious hip movement is expressed in the sagittal plane; Planes of Motion and Function but at the joint, there is an interplay between eccentric force absorption and concentric There is a tendency when describing a body force production in all three planes. The hip movement for it to be referred to in the is subtly decelerating internal rotation and particular plane that it is dominated by. An adduction and then accelerating external example of this would be a description of rotation and abduction. This simultaneous walking as a sagittal plane movement. movement can be seen as one motion with three components\u2026\u2026 it can be termed In reality, this is really only a description of triplanar motion. the gross direction of movement. At individual joint level, movement will be occurring in all It is essential that the exercise a professional three planes not solely in the sagittal plane. does is comfortable with the concepts of For example, during walking, the hip will triplanar motion and the fact that all functional be flexing\/extending in the sagittal plane, movements are three dimensional. However, it adducting\/abducting in the frontal plane and is biomechanically understood that description internally\/externally rotating in the transverse in single plane terms is most useful when plane. The same concept applies to all the generalising about gross movement patterns. individual joints in the lower limb.","FUNDAMENTALS OF KINESIOLOGY AND BIOMECHANICS IN SPORTS 147 8.5\u2003 \u0007TYPES OF BODY MOVEMENTS \t\t The various movements that fall under the \u2014 FLEXION, EXTENSION, angular movement are described below: ABDUCTION, ADDUCTION, ROTATION, CIRCUMDUCTION, \t(i)\tFlexion: It refers to bending the parts SUPINATION AND PRONATION (bones) at a joint such that it decreases the angle between them and brings Any physical activity is made possible by a the parts closer to each other. It is body or body parts movements and motion. a bending movement which occurs Human body movements involve bones or in the sagittal plane about frontal body parts moving around fixed joints relative axis. to the main anatomical axes (sagittal, frontal, vertical etc.) or planes parallel to them. Thus, \t\t For example, bending the lower limb every movement takes place in one plane at the knee when preparing to kick and around one axis. To understand body a football, bending of two bones at movements, you must be familiar with the elbow joint when performing a biceps body structures involved, the reference axes curl, bending of wrist joint when around which the movement happens, and making a shot (especially in racquet its direction\/plane. sports), bending the upper limb\/leg (femur) at the hip joint when long There are various types of body movements jumpers land or at the end of kick in joints which may be divided into the in football, bending elbows till 90\u00b0\u00b0 following types: at elbow joint by lowering the body when performing push-ups, bending \t1.\tGliding: Gliding is the simplest type of the head forward on the chest during movement that takes place in a joint\u00a0when the physical exercise, etc. one flat (or almost flat) bone surface glides or slides over another in linear \t(ii)\tExtension: It refers to straightening direction such as in a back-and-forth or or extending the parts (bones) at a side-to-side motion. This action produces joint such that it increases the angle very little angulation or rotation. Gliding between them and moves the parts is very common to all movable joints, farther apart from each other. It is but it is the only movement permitted at a straightening movement which the intercarpal and intertarsal plane joints, occurs in the sagittal plane about and between the flat articular processes frontal axis. of the vertebrae. \t\t For example, straightening the arm \t2.\tAngular movements: The increase or at the elbow when throwing a decrease the angle between two bones shot put, downward movement (or attached to a joint is termed as angular straightening) of the arm at the movement, and may occur in any plane of the body.","148 \t Comprehensive PHYSICAL EDUCATION\u2013XI elbow after making a badminton side of the body, returning the arms shot, straightening the lower limb and legs back to their original position at the knee when kicking a football, from a jumping jack movement, etc. backward movement of upper leg (femur) at the hip joint when preparing \t3.\tRotation: It refers to movements made to kick a football, backward movement about the longitudinal axis and in the of upper arm (humerus) from the rest transverse plane. In other words, it is the of the body at the shoulder joint at turning of a bone around its own long the end of the pull stroke in front axis. For example, twisting the head from crawl, straightening the flexed neck side to side. Rotation is also common at during physical exercise, etc. the hip and shoulder joints. \t\tHyperextension is the excess extension \t\t There are basically two types of rotations of the parts at a joint, beyond its directed towards the midline or away normal anatomical position. For from it. example, bending the head back beyond the upright position. Similarly, \t(i)\t Internal rotation (Inward rotation): hyperflexion\u00a0 is the excessive flexion It refers to a rotatory movement at a joint. around the longitudinal axis of a bone towards the midline of the body. \t(iii)\tAbduction: It refers to moving a part It occurs in the transverse plane. It away from the midline of the body. It is also known as medial rotation occurs in frontal plane about sagittal or inward rotation. For example, axis. rotating the lower limb at the hip joint to point the feet\u00a0away from \t\t For example, raising the arms to the each other. side, kicking the legs to the side, lifting the upper limb horizontally \t(ii)\t External rotation (Lateral rotation): to form a right angle with the side It refers to a rotatory movement of the body (moving the legs apart,), around the longitudinal axis of a moving arms (at shoulder joint) bone away from the midline of the and legs (at hip joint) away from body. It occurs in the transverse plane. the midline of the body during a It is also known as lateral rotation jumping jack exercise, etc. or\u00a0 outward rotation. For example, rotating the lower limb at the hip \t(iv)\tAdduction: It refers to moving a part joint to point the feet towards each toward the midline of the body. It other. occurs in frontal plane about sagittal axis. \t4.\tCircumduction: It refers to the circular motion of a body region in which one \t\tFor example, returning the upper limb end of the body region being moved from the horizontal position to the","FUNDAMENTALS OF KINESIOLOGY AND BIOMECHANICS IN SPORTS 149 stays relatively stationary while other end almost all hitting and throwing wrist and follows a circular path. Circumduction hand actions, as for example, in\u00a0baseball is a compound movement that occurs pitching, football throwing, baseball and only at\u00a0ball and socket joints, which softball batting, racquet sports forehands can perform multiple movement types. and overheads, and in the golf swing. It is a combination of (a) flexion and extension, (b) abduction and adduction \t 7.\t Special Movements: and (c) rotation, performed in succession. For example, it occurs at the shoulder \t \u2022\t Dorsiflexion: It refers to bending of joint during an over arm tennis serve or the foot at the ankle toward the shin during the execution of a cricket bowl. (bending the foot upward). \t5.\tSupination: It refers to the rotation of the \t \u2022\t Plantar flexion: It refers to bending hand and forearm so that the palm faces of the foot at the ankle toward the upward i.e., palm is rotated outwards. [In sole (bending the foot downward). case of foot, it refers to the turning of the sole inwards.] For example, throwing \t \u2022\t Inversion:\u00a0It refers to turning the foot a ball underhand, turning hand over to so that the sole faces medially. receive money, etc. \t \u2022\t Eversion:\u00a0It refers to turning the foot \t6.\tPronation: It refers to the rotation of the so that the sole faces laterally. hand and forearm so that palm faces downward i.e., palm is rotated inwards. \t \u2022\t Elevation:\u00a0It means lifting a body part [In case of foot, it refers to the turning of superiorly. For example, shrugging the sole outwards.] Pronation is used in the shoulders. \t \u2022\t Depression: It means lowering or moving the elevated part inferiorly. For example. drooping the shoulders. Plane Body Movement\/Motion Axis Example Sagittal Flexion\/extension Frontal Walking, Jumping, Squatting, Kicking a football, Chest pass in basketball, Frontal Abduction\/adduction, Sagittal Overhead press Star jump (Jumping jack), Lateral arm Side flexion, Inversion\/eversion raise, Side bending, Cartwheel Transverse Internal rotation\/external rotation, Vertical Hip rotation in a golf swing, Twisting in a discus throw, Pivoting in netball\/ Horizontal flexion\/extension, basketball, Spinning in skating Supination\/pronation","150 \t Comprehensive PHYSICAL EDUCATION\u2013XI Flexion Flexion Flexion Flexion Extension Extension Extension Hyper- a extension Extension bc d Hyper- extension Extension Hyper- Extension extension Hyper- Flexion extension Flexion Flexion Extension f Dorsi- e g flexion Plantar flexion Fig. 8.2:\u2002 Movement in the Sagittal plane about the Frontal axis AbductAidodnuction Radial deviation Ulnar deviation ab c Lateral flexion to the right Abduction Inversion Eversion Adduction Lateral flexion to the left de Fig. 8.3:\u2002 Movement in the Frontal plane about the Sagittal axis","FUNDAMENTALS OF KINESIOLOGY AND BIOMECHANICS IN SPORTS 151 External External Horizontal Horizontal rotation rotation abduction abduction Internal Internal Horizontal Horizontal rotation rotation adduction abduction a b c Supination Rotation Rotation to Rotation Pronation to the the left to the right left Rotation Rotation to the to the right right de f Fig. 8.4:\u2002 Movement in the Transverse (horizontal) plane about the Vertical axis 8.6\u2003 REVIEW QUESTIONS Very Short Answer Questions \t 1.\t Define Kinesiology. \t 2.\t What is Biomechanics? \t 3.\t What is flexion? \t 4.\t What is extension? \t 5.\t What is abduction? \t 6.\t What is adduction? \t 7.\t What is the difference between flexion and extension? \t 8.\t What is the difference between abduction and adduction? \t 9.\t What is supination? \t10.\t What do you mean by pronation? \t11.\t What is inward rotation? Give one example. \t12.\t What is outward rotation? Give one example.","152 \t Comprehensive PHYSICAL EDUCATION\u2013XI \t13.\t What you mean by axis and plane? \t14.\t What is the axis in human body? \t15.\t What are the three axes of movement? \t16.\t Define plane for human movement. \t17.\t Write the names of different planes of human movement. Short Answer Questions \t 1.\t Write a brief note on Kinesiology. \t 2.\t List the importance of Kinesiology in sports. \t 3.\t Write a short note on Biomechanics. \t 4.\t Define biomechanics. Give its importance. \t 5.\t Differentiate between biomechanics and sports biomechanics. \t 6.\t Discuss any three principles of Biomechanics? \t 7.\t Explain internal and external rotation in brief. \t 8.\t Explain the concepts of supination and pronation. \t 9.\t Differentiate between adduction and abduction. \t10.\t Briefly describe the concepts of axis and plane. \t11.\t What do you mean by axis? Explain the types of axes. \t12.\t What do you mean by plane? Discuss the different types of planes. Long Answer Questions \t 1.\t What is Kinesiology? Explain its importance in physical education and sports. \t 2.\t What is Biomechanics? Explain the importance of Biomechanics in physical education and sports. \t 3.\t Discuss the principles of Biomechanics. \t 4.\t What do you mean by axis and plane? Explain their types. \t 5.\t Describe the various types of body movements. 8.7\u2003 MULTIPLE CHOICE QUESTIONS (MCQs) \t 1.\t The scientific study about the human or non-human body movements is known as \t (a)\tBiology\t (b)\tAnatomy \t (c)\tPhysiology\t (d)\tKinesiology \t 2.\t The term \u2018biomechanics\u2019 to describe the application of mechanical principles in the study of living organism was adopted in","FUNDAMENTALS OF KINESIOLOGY AND BIOMECHANICS IN SPORTS 153 \t (a)\t1970\t (b)\tLate 1970s \t (c)\t Early 1970s\t (d)\t Early 1980s \t 3.\t The field where the study of forces is in focus is known as \t (a)\tStatics\t (b)\tKinetics \t (c)\tDynamics\t (d)\tKinematics \t 4.\t Sports biomechanics can be described as \t (a)\tKinesiology\t (b)\tSports dynamics \t (c)\t Physics of sports\t (d)\t Mechanics of sports \t 5.\t Biomechanics can play a crucial rule in \t (a)\t Performance improvement\t (b)\t Injury prevention \t (c)\t Rehabilitation\t (d)\t All of these \t 6.\t Biomechanics usually deals with \t (a)\t Movements of muscles involved in human body \t (b)\t Understanding of the physiology of the human body \t (c)\t Effect of forces on different movement performed by human body \t (d)\t Understanding of various mechanical exercises to correct the deformity of human body \t 7.\t The plane which divides the body into a left and a right is called \t (a)\t Coronal plane\t (b)\t Sagittal plane \t (c)\t Vertical plane\t (d)\t Transverse plane \t 8.\t Abduction and Adduction take place at which axis? \t (a)\t Sagittal axis\t (b)\t Frontal axis \t (c)\t Vertical axis\t (d)\t None of these \t 9.\t Flexion and extension are the movements in the \t (a)\t Frontal plane about the sagittal axis \t (b)\t Transverse plane about the vertical axis \t (c)\t Sagittal plane about the frontal axis \t (d)\t None of these \t10.\t Rotation types of movements such as hip rotation in a golf swing, twisting in a discus throw and spinning in skating, occur in \t (a)\t Transverse plane\t (b)\t Frontal plane \t (c)\t Sagittal plane\t (d)\t Oblique plane","154 \t Comprehensive PHYSICAL EDUCATION\u2013XI \t11.\t Abduction and adduction movements such as jumping jack exercises and cartwheel, occur in \t (a)\t Oblique plane\t (b)\t Frontal plane \t (c)\t Sagittal plane\t (d)\t Transverse plane \t12.\t When a person performs a somersault they rotate around the \u2014\u2014\u2014\u2014\u2014 . \t (a)\t Sagittal axis\t (b)\t Frontal axis \t (c)\t Vertical axis\t (d)\t Oblique axis \t13.\t When a skater performs a spin they are rotating around the \u2014\u2014\u2014\u2014\u2014 . \t (a)\t Oblique axis\t (b)\t Sagittal axis \t (c)\t Frontal axis\t (d)\t Vertical axis \t14.\t When a person performs a cartwheel they are rotating about the \u2014\u2014\u2014\u2014\u2014 . \t (a)\t Vertical axis\t (b)\t Frontal axis \t (c)\t Sagittal axis\t (d)\t Oblique axis \t15.\t The term flexion refers to \t (a)\tBending\t (b)\tTurning \t (c)\tTwisting\t (d)\tStraightening \t16.\t Extension is \t (a)\tBending\t (b)\tTurning \t (c)\tTwisting\t (d)\tStraightening \t17.\t Moving away from the reference axis is known as \t (a)\tFlexion\t (b)\tExtension \t (c)\tAbduction\t (d)\tAdduction \t18.\t Bringing closer to the reference axis is called \t (a)\tFlexion\t (b)\tExtension \t (c)\tAbduction\t (d)\tAdduction \t19.\t A rotatory movement around the vertical axis (longitudinal axis) of a bone away from the midline of body is called \t (a)\t External rotation\t (b)\t Internal rotation \t (c)\t Outward rotation\t (d)\t Both (a) and (c) \t20.\t The circular motion which involves the sequential combination of flexion, adduction, extension and abduction at a joint is commonly known as \t (a)\t Internal rotation\t (b)\t External rotation \t (c)\t Circumduction\t (d)\t Both (a) and (b)","FUNDAMENTALS OF KINESIOLOGY AND BIOMECHANICS IN SPORTS 155 \t21.\t The rotation of palm outwards is refer to \t (a)\tSupination\t (b)\tPronation \t (c)\t Internal rotation\t (d)\t External rotation \t22.\t An imaginary horizontal surface which divides the body into superior and inferior parts or sections is called \t (a)\t Sagittal plane\t (b)\t Frontal plane \t (c)\t Transverse plane\t (d)\t None of these 1. (d) 2. (c) ANSWERS 4. (c) 5. (d) 6. (c) 7. (b) 9. (c) 10. (a) 11. (b) 12. (b) 3. (b) 14. (c) 15. (a) 16. (d) 17. (c) 8. (a) 19. (d) 20. (c) 21. (a) 22. (c) 13. (d) 18. (d)","",""]