Physical Education Notes for CBSE 2020 Examination
Food intolerance: Food intolerance means an inability to
digest a particular food ingredient or substance is called food
intolerance. It means the individual element of certain food that
cannot be properly processed and absorbed by the digestive system.
Healthy-Weight: Healthy weight is that body weight which
allows an individual to lead a healthy life without any risk of diseases.
The healthy weight is determined with the use of height and weight
chart or calculated by the BMI using the height, weight data.
Methods to control ‘Healthy Body Weight’: Set appropriate
goal Monitor the calorie intake. Health is more important than losing
weight Healthy life style Regular physical exercise Pranayam
Balance diet Avoid skipping meals.
Nutritive and Non-nutritive components of diet
Nutritive components of diet:
i) Carbohydrate: The main source of providing energy. Starch - It
Sugar
– It obtains from Milk, beet, sugarcane, honey. Cellulose - It obtains
from cereals, vegetables, fruits etc.
ii) Fats: Animals sources – Ghee, Butter, Curd, Fish Oil, Milk,
Meat, Egg. Vegetable Sources- Soyabean, Olive, Mustard, Coconut,
Groundnut, etc.
iii) Proteins:
of proteins cause disease like Marasmus and Kwashiorkar. Sources –
Milk, pulses, cereals, cheese, etc.
iv) Vitamins:
(i) Vitamin A
(ii) Vitamin B
(iii) Vitamin E
maintains normal functioning for reproductive organs.
(iv) Vitamin K
(v) Vitamin C
V) Minerals: Calcium (Milk), Potassium (Green Vegetables), Iodine
Non Nutritive components of diet:
i) Fibre or Roughage: It has no nutrient value. It is undigested
part of the food. It prevents constipation. Source – Fresh fruits,
Vegetables, Oats.
ii)Water: It carries the nutrients to various cells of the body through
excretion of waste products. It also regulates the body temperature.
About 20% of water intake comes from food and remaining intake
comes from drinking water.
iii) Colour Compounds: Colour compounds make food more
appetizing and attractive.
iv) Flavour Compounds: Flavour compounds e.g. acidic food
provides sour taste while alkaline food provides a bitter taste.
v) Plant Compounds: – There are many quantity, may increase
heart-rate and urination.
Motor Development
and manipulate his/her environment.
Types of Motor Development: Gross motor development
skills: Involves the large muscles of the body that enable such
functions – walking, kicking, sitting, lifting and throwing etc.
Fine motor development skills: These are associated with the
writing, gripping, and holding, throwing, aerobic exercises etc.
Factors affecting motor development:
a. Heredity: The motor development largely depends on the
genetic factors. Many attributes like height, body weight, muscle
mass etc. are acquired from parents. b. Environment: Children are
surrounded by home and school environment c. Physical Activity:
Regular physical activities always promote motor development. The
activities should be planned according to the age. d. Nutrition:
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Proper nutrition always leads to good motor development. e.
Immunization: Timely immunization of mother and child always
facilitate better sensory motor development. f. Education,
learning, training and practice
Exercise guidelines at different stages of growth in children
Infancy - (1-2 years) Gross motor developmental skills Head
Control Sitting Crawling Moving arms, legs Reaching to various
object Infants should be provided with objects, toys and games
Throwing, Catching and kicking a ball
Early Childhood (3 to 7 years)
Fine motors developmental skills i.e. coordinative activities.
Movement skills(throwing, jumping, catching or kicking the ball)
Emphasis on participation and not on competition.
Structured as well as unstructured physical activities should be
performed daily for at least sixty minutes.
They may be allowed to watch quality programmes on T.V. for one
to two hours.
Later Childhood – (8 to 12 years)
Stunts, throwing, jumping,. Catching, running etc so that they can
acquire body control, strength and coordination.
Participation in organized or team games which aim to develop
social consciousness in them.
Children should be introduced to competitive sports and taught the
basic rules of sports competition.
Introduction of concept of endurance, strength, agility, coordination
and balance.
1. Knock Knees – Both the knees knock or touch each other
in normal standing position. The gap between ankles goes on
Causes: Chronic
illness Mal nutrition Corrective
measures for knock knees Horse riding Kicking football by instep
kick Putting a pillow between the knees Padmasan , Gomukhasana
Walking on inner side of the foot.
2. Flat foot –
face problem in standing and walking. Causes: Genetic Weak
muscles
Over weight Improper foot wear Carrying heavy weight
Forcing child to stand up at very early stage. Corrective measures
Walking on heels Walking on toes Rope skipping Jumping
on toes Perform vajrasan, Tada asana Picking pebbles by toes
Running on inclined plane / Stairs Cycling
3. Scoliosis – Bending, twisting or rotating. These are sideways
Causes: injury of the bones
and joints faulty posture weakness or paralysis of the muscles
diseases like TB or Rickets Carrying/lifting heavy loads Heredity.
4. Lordosis – Lordosis is a postural deformity of the spine. In this
deformity, the spine curvature is increased inward in the lumbar
region. Causes: Unbalanced diet, improper environment, improper
development in muscles.
5. Kyphosis – Round upperback, depression of chest. Causes:
6. Bow Legs – It is opposite to knock knees position. There is a
legs.
Causes:
7. Round Shoulders – Shoulders become round and bent forward.
Causes:
special needs physical improvement Reduce risk of health
complications Mental improvement Improve self-esteem and
Reduce level of anxiety, stress and depression
Better emotional and psychological health
Types of disability
Language and learning disorder — This
includes special children who have problem in listening speaking,
Mental
Retardation — A person is considered mentally retarded if he has an
Head injury and stroke — These injuries usually
results in physical impairments
2. Intellectual Disability:
developmental disorder.
3. Physical Disability:
Types of Disorders
It is
a group of behavioral symptoms that include inattentiveness,
hyperactivity and impulsiveness. In fact it is a medical condition that
indicates that the child cannot sit still, focus and pay attention.
It is a behavioural
tendency to ignore requests and purposely irritate others. In fact,
Cause: Genetic
Individuals with immediate family members who struggle with mental illness
Sports Participation of Women in India
Participation in Games and Sports contribute to the
psychological development of women athletes in India Self-
image and body image Self esteem Positive
aggression Competitiveness Overcome depression Emotional
and mental balance
Keeping in view the Indian ideology, critically analyze the
sociological aspect of participation by women atletes in
sports: Family School culture lack of facility Lack of role
model Less of coaches
How can women’s participation in sports and games be
encouraged in India ?
be given to female in sports
Female Athletes Triad
Female Athletes Triad became apparent in 1990. It was considered
that it is associated with disordered eating, secondary amenorrhea
and bone mineral disorder. In 1997 American College of Sports
Medicine made a report on Atheletes Triad. These disorders can lead
to diminishing of physical performance and cause of morbidity or
morality. It was suggested that imparting of knowledge of Athletes
Triad can minimize the health hazards associated with it.
The factors of athlete triad are explained below:-
1. Osteoporosis: Osteoporosis is weakening of the bones due to the
loss of bone density. Symptoms:
Posture Factors / causes of Osteoporosis in women:
calcium in diet Sedentary life style. Side
effects of medication Thyroid condition
dysfunctioning in women. Eating disorders like anorexia bulimia/
poor nutrition.
2. Amenorrhea: Amenorrhea is the absence of menstruation/
menstrual periods in a woman for more than 3 months. Or a girl
above age of 18 years who has not begun menstruating.
Menstruation is the shedding of the facing of the uterus that occurs
regularly in women from menarche to menopause. It produces
bleeding from vagina that ends for 3-7 days. It is characterized
by disruptions. Menstrual dysfunction means the irregularity
and uncertainty in menstrual cycle of women. Effect on sports
participation: Athletic training and exercise neither affect the
menarche nor menstrual periods. Heavy and intense training
program may result in amenorrhea.
pain Sometimes Strength decreases during menstrual cycle and
affects the performance Less hemoglobin affected oxygen intake,
hence Sports Performance is affected Uncertainty in menstrual
cycle may cause stress & anxiety.
3. Eating Disorders: Bulimia and Anorexia Nervosa
(a) Bulimia is an eating disorder in which an athlete/person eats excessive
amount of food and then vomits in order not to gain body weight.
(b) Anorexia Nervosa is a type of eating disorder in which an
individual desire to lose weight because they have intense fear of
gaining weight. Symptoms: Excessive weight loss, feeling of fat
(although they are under weight), using diet pills, excessive exercise,
avoid eating, dieting.
Motivation — Its types and techniques
Motivation means to be inspired to do something to achieve the
desired goals. OR Motivation is an internal force on which our
behaviour or activity depends.
Types/Techniques of Motivation
i) Intrinsic/ internal motivation: Goal setting Self appraisal
Auto suggestion Positive attitude
ii) Extrinsic/external motivation: This motivation is from the
outside surroundings Praise ,appreciation and criticism Record
of success and achievement
Role of spectators Role model, etc.
1. Knowledge of the Goal – Learner must be made knowledge of
result mentally ready towards the achievement of the goal.
2. Knowledge of Result: It helps the person to know about his
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progress from time to time.
3. Awards / Rewards: Rewards / Awards can be given in the form of
Cash, Job or social recognition.
4. Punishment: It can be given in the form of fear, rejection, pain or
losing social status etc.
Aggression in sports: The term aggression refers to a type of
behavior that can result in both physical and psychological harm to
one self/others or any object in the environment.
Personality — meaning and its types
Personality is much more than an individual’s outer appearance.
Personality refers to the pattern of thoughts, feeling, social adjustment
and behaviour etc.
Extraversion and Introversion represents the source
and cause of an individual every expression.
Intuition sensing is a way in which an individual believes
and understand the information made or female obtain directly from
outside sources.
Thinking is talking a step in which an
individual makes a decision mainly through judgment and logic. A
decision based on feelings and emotions.
It is a way in which a person categorizes
Big Five Personality Theory: OCEAN
Openness:
refers to a high level of receptivity towards new ideas and challenges.
Conscientiousness: Conscientiousness traits of personality
include thoughtfulness, discipline, focus, commitment etc. Individuals
who are strong on this dimensions are well-organised, dedicated to
plans and schedules.
Extraversion: It indicates how outgoing and social a person is.
A person who scores high in extraversion on a personality test enjoys
being with people, participating in social gatherings, and are full of
energy they are friendly in nature.
Agreeableness: Agree able people are kind, compassionate
helpful and trusting of others, They show empathy towards others.
Neuroticism:
irritable, nervous, anxious, quick to worry even over the smallest
matters, and often fall into depression.
Effects of regular exercise on the cardio-vascular
system
1. Increase in size of heart: The heart hypertrophy takes place.
Long distance runner athlete cardiac hypertrophy is found more and
that is also called athlete heart. The increase in size of the heart takes
place with an increase of left ventricular cavity. It is found more in
long distance runners and swimmers. In wrestlers, weightlifters and
throwers the thickness of left ventricular walls is increased.
2. Decrease in Resting Heart rate: Regular exercise may decrease
heart rate at resting up to 10 beats per minute.
3. Stroke Volume Increases at rest: It remains up to 50-70 ml/
beat in untrained individuals, 70-90ml/ beat in trained individuals and
90-110 ml/beat in the experienced athletes.
4. Increase in Cardiac output: Cardiac output is the total amount
of blood pumped by the heart in one minute.
Cardiac output = Stroke volume × Heart Rate.
Cardiac output increases when an individual starts doing exercise. At
20-40 litre/minute.
5. Increase in Blood Flow: At rest, 15-20% circulating blood
supplies to skeletal muscles. It increases to 80-85% of cardiac output
during intense exercise.
6. Decrease in Blood pressure: Regular exercises decreases the
blood pressure (systolic and diastolic) by up to 10mm Hg at rest.
7. Reduced Risk of Heart Disease
Physiological changes taking place due to ageing:
Ageing is a slow and never ending process. As a result structural and
functional activities begin to decline. It is inevitable.
Changes in muscle size and strength Changes in metabolism
and body composition Changes in Nervous system(reaction time,
movement time) Changes in cardio vascular system Changes in
capacity of respiratory system Changes in bone density Flexibility
decreases Changes in sensory organs Changes in digestive and
excretory system.
Oxygen intake and Oxygen uptake
Oxygen intake: The amount of oxygen intake by an athlete from
the atmosphere is called oxygen intake. It depend upon lungs size,
strength of muscles and number of alveoli.
Oxygen uptake: The amount of oxygen which can be absorbed and
consumed by the working muscles from the blood is called oxygen uptake.
Effect of exercise on respiratory system:
Increase depth of respiration
Improve vital capacity Improve tidal volume capacity (the maximum
amount of air that can be breathed in and out in one respiratory
system) Supply more O2 to muscles Strengthen the respiratory
muscles Avoid second wind with strong will power Faster recovery
rate Increases residual air volume (amount of air, which is left in the
lungs after exhalation) Increase size of lungs and chest
Coordinative Abilities
Coordinative ability is an ability that enables the sportsman to do a
group of movements with better quality and effect.
Types of Coordinate Abilities:
A. Coupling Ability: Coupling ability of the body is considered as
capacity of an individual to perform better coordination of different
parts of the body. For example while dribbling a basketball, the
coordination of both the limbs is required. B. Reaction Ability:
Reaction ability is a skill to react quickly to a stimulus. For example,
chaser in Kho-Kho runs quickly after Kho is given. C. Balance Ability:
Balance ability is known as capability of an individual to maintain
balance while the body is in motion. Even during distributed balance
regaining the lost balance is known as balance ability. D. Orientation
Ability: The orientation ability is a skill to determine and change the
position in complex situations. For example defending an opponent
in football, the position is changed according to the movement of
opponent. E. Adaptation Ability: Adaptation ability is the capability
of person to change the movement on the basis of predicted changes.
This ability is achieved after mastering the skills. F. Rhythm Ability:
Circuit Training
What is circuit training? Draw a diagram of 10 stations to
training? Circuit training is the training method in which exercise of
various kinds are performed with or without apparatus with given dosage.
How to increase the load in circuit training? 1) Number
of repetition can be increased per exercise. 2) Frequency can be
increased. 3) Additional load can be increased. 4) Interval between
exercises can be reduced 5) Number of rounds can be increased.
Elements/Components of Physical Fitness and
Wellness — Strength, Endurance, Speed, Flexibility
1. Strength: It is the ability of the muscles to overcome resistance.
Types:
can be called isotonic strength because it is related
to the movements. In pull-ups and push-ups we require strength. In
performing such workout, there is a diminishing tendency in dynamic
strength. As a result, after sometime, muscles refuse to do work.
Movements are clearly visible when someone uses dynamic strength.
can be of three types:
It is the ability to act against maximum
resistance. It is used in sports like Weight-lifting, Hammer throw,
Javelin throw etc.
It is the ability to overcome resistance
with high speed. It is a combination of strength and speed abilities.
Explosive strength is generally used in sprint starts, Weight-lifting,
Shot-put, Hammer throw, Long jump, High jump, Triple jump etc.
It is the ability to overcome resistance
under conditions of fatigue. It is commonly used in long distance races,
swimming, road cycling and pole vault.
Static strength can be called isometric strength.
Methods of Strength Development
1. Isometric Exercises — Those exercises which are not visible. In
fact, there are direct movements which cannot be observed. In
be unable to move it from its place. Our muscles exert force while
pushing the wall, but work is not done.
2. Isotonic Exercises — Those exercises in which movements can be
directly observed. Work is done in these exercises. These exercises
increases. Examples: Calisthenic exercises, running, jumping on
the spot, etc.
3. Iso-kinetic Exercises — Iso-kinetic exercises are performed on
specially designed machines
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of muscle contraction, which is usually not applicable in sports and
games.
Physiological Factors Determining strength: The muscle strength
in a single and maximal effort. This depends on the following
physiological factors: a) Muscle Cross Sectional Area: The cross
sectional area is generally measured with girth measurement. b)
Types of Muscle Fibres: The strength largely depends on the types
c) Muscle Length: All individuals have different length of muscles.
d) Age: The age cannot be controlled but people of all ages can
develop their muscles. e) Gender: It is well known that gender does
f) Point of Tendon Insertion:
point of tendon insertion of an individual. g) Nerve Impulses: The
muscular strength also depends on nerve impulses and number of
motor units. h) Energy Level: the energy for muscular contraction
is derived from the breaking down of phosphogens (ATP & CP)
2. Endurance: Endurance is the ability of the body to work
for a long time without getting fatigue. or The ability to sustain a
physical activity over longer period of time resisting fatigue is called
Endurance.
Types of endurance are:-
(i) Aerobic endurance/ Endurance according to duration of activity
Endurance
(ii) Anaerobic endurance
(iii) Speed endurance
(iv) Strength endurance
Methods of Endurance Development
1. Continuous training method — An exercise is performed for a
long duration without any break. In this method, intensity remains
low because the exercise is done for a longer period. Cross-country
race is the best example of continuous method. In this method, the
rate of heart-beat remains in between 140-160 beats/min. The total
duration of the exercise should not be less than 30 minutes.
It increases the of heart and lungs.
2. Interval training method — Interval training method is also
called terrace training. It is a training of heart, through endurance
training .If you run your heart beats at a faster rate.
In this method the athlete used to run 400m. race, 10 to 20 times
daily. In fact this training method is based on effort and recovery
athlete after each speedy workout. Recovery period can be adjusted
by reducing the recovery period or by increasing the workout. For an
to 120 to 140 approximately.
3. Fartlek Training: Gosta Holmer developed Fartlek training in
1937. Fartlek training method is used for developing endurance
It is a combination of Aerobic and Anaerobic / Continuous and
interval training. Fartlek is derived from Swedish word which
Athletes speed or pace is not preplanned and
is decided according to the surroundings Self discipline is most
important while undertaking the training. The range of heart beat
should be 140 to 180 / minute Examples: (i) Jogging, slow running
– 5 to 10 minutes
(ii) Steady, hard running – 1.5 to 2.5/ km (iii) Rapid walking – 5
minutes
(iv)Sprints for about 50 to 60mts (v) Full speed up hill running for
175 to 200 mts
Advantages: (i) The Fartlek route is generally free from polluted
areas.
(ii) No coach supervision is required. (iii) Mass participation if possible.
(iv) The athlete can change pace from high running to jogging.
(v) Fartlek training is normally performed in country side. (vi)Every
athlete is free to run at whatever speed he prefers.
3. Speed: It is the ability to resist fatigue and to sustain stamina.
Methods of Speed Development: 1. Acceleration Run —
Acceleration Run is adopted to develop speed, specially in attaining
maximum speed. For acceleration run, an athlete is required to run a
speed. Then, after learning proper technique, he should practice at a
to age and experience and capacity of the athlete. It may vary from 6 to
12 runs. Before acceleration runs, proper warming must be done. After
every acceleration run, there should be an interval of 4 to 5 minutes rest.
Intramurals Extramurals
2. Pace Run — It means running the whole distance of a race at a
1. Activities within the wall/ 1. Activities outside the Campus
constant speed. Generally, 800m and above races are included in pace
compound of the campus 2. Activities are organized for
races. Generally, an athlete can run a distance of 300m at full speed. So,
in longer races such as 800m, he must conserve his energy by reducing 2. Activities are organized only more than two schools / colleges
his speed. For e.g., in 800m race in 1 min. 40 sec., an athlete should run for the members of the schools / / institutions.
colleges / institutions. 3. Only selected members
pace run or pace race. 3. Provides ample opportunities participate in the extramural
Physiological Factors Determining Speed: for every member of the school/ activities.
i) Nervous System and its Mobility/Reaction time: To generate institution to participate in the
more speed the muscles have to contract and relax at maximal speed. activities. regulations of the game.
ii) Composition of Muscle Fibres: Skeletal muscle is made up of 4. It may not be played under
techniques and tactics.
iii) Flexibility: Flexibility is referred as range of game. 6. Objective is to enhance
movement around the joints. To exhibit performance of individual or
speed performance muscles need high amount of energy. strategies may not be required. team
6. Objective is recreation or
talent hunt ,State etc
4. Flexibility: It is referred as the range of movements around 7. Example : Inter -house ,
the joints. It is the ability to execute movements with greater range.
Inter- class etc.
Flexibility increases strength, speed and endurance.
Methods of Flexibility Development
The movement is performed with a swing. Before Asana is a physical Yoga posture that is formed to improve physiological
performing such exercises, warm up is essential because there are chances functions of the body. Asana are helpful in reducing fatigue, tension
of over-stretching of a joint. Static Stretching Method: It involves
gradually easing into the stretch position and holding the position for 30 Diabetes is a disease in which the glucose or blood sugar level
seconds. It consists of controlled increases. Lack of secretion of insulin by the gland is the major cause
of diabetes. Our liver and endocrine glands play an important role in
repetitions and then gradually increase the speed. the regulation of sugar level in the blood.
This technique is used Hypertension: Increased blood pressure is hypertension. It is a
condition where the pressure of blood against the wall of arteries is
Friction and its types: The Force acting along two surfaces in too high.
contact which opposes the motion of one body over the other is called Causes of back pain: Over weight Lack of exercise Bad Sitting/
the force of friction. It is very important in sports. Larger the area of sleeping posture Lack of Flexibility. Undue Stress on back Improper
contact between the surfaces, greater is the force of friction. warming up and cooling down. Asanas: Ardhmatsyendrasana
Types of friction: The friction is of three following types: Static Vakrasana Salabhasana Tadasana Bhujangasana
Friction: The opposing force that comes into play when one body tends Asthma: Asthma is a disease associated with respiratory
to move over the surface but the actual motion has yet not started Asthma is a disease of lungs in
is called static friction. (ii) Limiting Friction: Limiting friction is the which the air-way swells up and produces extra mucus. As a result the
maximum opposing force that comes into play when one body is just
at the verge of moving over the surface of another body. (iii) Kinetic can be due to genetic factor or allergy. Causes of Asthma: Allergy
Friction: Kinetic friction is the opposing force that comes into play when Heredity Occupational Asthma ( caused by inhaling fumes,gases,dust
one body is actually moving over the surface of another body. or other potentially harmful substances in work place) Cigarette
Advantageous or disadvantageous of friction: Friction is usually smoking/passive smoking and polluted air exposure to animals
called a necessary evil. It means that it is essential in games and sports. that cause allergy (pets) Symptoms: excessive amount of mucus,
Without friction we cannot give a better performance. For example, coughing, heavy breathing, wheezing or whistling, shortness of breath,
athletes use spikes and football players use studs to have appropriate swelling of air ways, chest tightness, fatigue
friction. Without friction they are unable to run fast. Even gymnasts use Asans Recommended: Sukhasan- Chakrasan – Gomukhasan –
lime powder on their palms to perform on horizontal bar, Uneven bar Parvatasan – Bhujangasan – Paschimottanasana– Matsyaasan (write
and roman rings.
On the other hand, friction is disadvantageous in some games. In Prevention of Asthma: 1. By using air conditioners 2. The windows
cycling there should not be more friction between road and the tyres of of the air conditioned houses are mainly closed and this reduces the
the cycle. If there is more friction there will be more wastage of energy entry of airborne pollens that can cause asthma. 3. Minimizing dust
of the rider and leads to damage of equipments. 4. Minimize dust in the house and at working places. For example by
Biomechanics is the study of internal and external forces and their removing carpeting and installing hardwood can reduce the dust. 5.
effects on living system or athlete. Clean regularly 6. Keep your home and work place clean. This reduces
Fixture is a procedure to set a sequence of matches for participating the dust. 7. Use of mask while cleaning can also prevent asthma.
teams (with details of venue, date and time). First- Aid is the immediate and temporary care given to a victim of
Seeding is such a method in which a strong team / players are selected Aim: The

meet in the earlier round. The organizer must be well aware regarding person. Objectives: To preserve life To prevent the condition from
the previous performance of the selected team/player. worsening To alleviate pain and suffering To promote recovery To
Combination Tournament are those tournament in which initial procure early medical aid.
round of tournament are played on particular basis (knock-out or iCommon Sports injuries
league) and rest of the tournament played on another particular basis
( Knock-out/ league) Soft tissue Bone Injuries
A Bye injuries simple fracture dislocation of lower
Contusion compound fracture jaw
There are two types of round robin tournament: i) Single Strain complicated fracture dislocation of
league tournament: In single league tournament every team Sprain communicated shoulder joint
Abrasion fracture dislocation of Hip
plays with every other team once in its pool. ii) Double league
Bruises impacted fracture joint
tournament: In double league tournament every team plays
Greenstick fracture dislocation of wrist
with every other team twice in its pool.
Causes: Personal causes– Improper warm up–and cool- down
unity health or any social cause. e.g. i) Health run ii) Run for fun iii)
Not following the rules and regulation. Protective clothing and
equipment Improper rest and relaxation Healing previous injury or
sports day
inadequate rehabilitation Lack of conditioning
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Environmental / external causes – Improper ground or poorly
maintained facilities Extreme cold or heat
Expectation of spectators Lack of medical check- up Improper diet
Training causes: Without considering individual differences Lack
of proper supervision Wrong method of training /poor coaching
Lack of psychological
preparation. Improper load and recovery
Prevention of Sports Injuries: Pre participation physical examination
/ medical check-up Warming up Proper conditioning Coaching
under expert trainer/ physio/ coach Balance
diet Coaching according to climatic conditions
Adequate clothing and equipments
court Knowledge of First aid. Protective
sport gears.
knowledge of game
‘P.R.I.C.E.’ A procedure as a treatment of soft injuries i) P-Protection
ii) R-Rest iii) I-Ice iv) C-Compression v) E-Elevation
Greenstick Fracture is a bend or crack in a bone usually found in
children.
Laceration is an irregular cut on the skin with a sharp object or sharp
edged sports equipment.
Incision is a soft tissue injury. It may occur due to sharp edged object
of sports Equipments or spikes etc. Sometimes arteries or veins may be
cut. Blood usually comes out freely from incision
Contusion: A soft tissue injury in which blood vessels in the muscles
are broken and internal bleeding may occur on the injured part generally
caused by direct hit with blunt object.
in which adjoining
bones are displaced from their normal position. Dislocation can be
managed by: a) Rehabilitation - This process is started after the
splint or sling is removed. The purpose of designed exercises is to
restore normal range of motion and strength amounts the joint. b)
Immobilization: The joint should be immobilized with a sling for several
weeks. c) Reduction - The doctor try to some gentle movements around
the affected joint to help the bones back into position. d) Surgery –
After unsuccessful reduction to settle the joint surgery can be used to
move dislocated bone back into their correct position.
Harvard Step Test/Rockport Test — Harvard Step Test was
developed by Brouha in 1943. Purpose: It measures the cardiovascular
by checking the recovery pulse rate.
Equipment required- Stop watch, weighing scale, Track Procedure:
In this test an athlete stands in front of a box or bench which is 16
inches (female) to 20 inches (male) in height and steps up and down
for 5 minutes at a rate of 30 steps/ minute. The pulse rate is counted
1- 1 ½ minutes, 2- 2 ½ minutes and 3 – 3 ½ minutes immediately
after the test is administrated.
100 ¥ Test duration in sec onds
2 ¥ Sum of heartbeats in re cov ery period
Example – A 15 year old boy completed Hardvard step test for a
duration of 5 minutes and the no. of heartbeats between 1 to 1.5
minutes was 90, between 2 to 2.5 minutes was 80 and between 3 to
3.5 minutes was 70. 100 ¥ 300
= 62.5
2 ¥ 240
Advantages of Harvard step test: 1. This test requires nominal/
minimal equipment and self-administered 2. Requires very less space
and cost to administer. Larger group can be tested.
Computation of Fitness Index
Barrow Three item general motor ability test:
1. Standing broad jump : a) Purpose of the Test: To measure Power
mainly but also agility, speed and strength. b) Facilities and Equipment
required: One 5x12 feet mat marked with take off line and parallel lines
2 inches apart as shown in the diagram.
Instructions: The subject must crouch before jump. Before the jump
is taken the arms are swung. Three trials are given.
Scoring:
2. Zig Zag Run: a) Purpose of the Test: To measure agility mainly but
also speeds. b) Facilities and Equipment required: One stop watch & 5
Instructions: The subject can take start from standing
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Like this three circuits are completed.
Scoring:
3. Medicine ball throw/ Six Pound Medicine Ball Put
Purpose of the Test: To measure mainly strength of arm and
shoulder girdle but also to measure power of arm and shoulder girdle
coordination speed and balance. Facilities and Equipment required:
A space in the gymnasium hall with 90x25 feet. A 15 feet restraining
line marked. One medicine ball weighing six pounds and one measuring
tape. Instructions: The subject must take the position before the
restraining line. No overstepping is allowed after restraining line. The
medicine ball is put not thrown. Scoring:
of the best put in nearest foot.
1. Chair Stand Test– for lower body strength
The participant should sit in the middle of the chair. He should keep
his hands on the opposite shoulder crossed at the wrists. The feet
sit-up and down for 30 seconds: Total number of complete chair stands
is counted. If as senior citizen of age group 60-64 completes > 19
rounds, it is considered above average.
2. Arm Curl Test — for upper body strength
The participant sits on the chair, holds the weight in hand with a grip.
The arm should be in vertically downward position. The upper arm
should not move but lower arm should move freely. Curl the arm
up through a complete range of motion gradually. Then the arm is
lowered through the complete range of motion. Gradually return to the
starting position. The score is the total no. of arm curls performed in
30 seconds.
3. Chair Sit and Reach Test
The participant sits on the edge of the chair (kept against a wall for
bent at 90o. Place one hand on the top of the other with tips of the
reaches forward towards the toes by bending at the hip. His back
should be straight and head up. Avoid any jerk or bounce. Keep the
the toes score is zero. If they don’t touch, measure the distance (in
citizen of age group 60-64, > – 4 score is considered average.
4. Back Scratch Test –
In a standing position, Keep one hand behind the head and back over
the shoulder and reach as far as possible down middle of your back.
upward and reach up as far as possible trying to touch or overlap the
If they do not touch, measure the distance (in inches) between the
citizen of age group 60-64, score of 6.5 to 0 is average score.
5. Eight Foot up and Go Test – for Agility
Purpose: This test helps to evaluate speed, agility and dynamic
balance Equipment required:
A chair about 44 inch high, a stop watch, cone, marker, measuring
tape, and an area without any hindrance. Procedure: Keep a chair
next to the wall and place the cone / marker 8 feet away in front of the
chair. The participant is initially completely seated, hands resting on the
knees and feet. Feet on the ground. On the command go stop watch
is switched on and the participant starts walking (no running at all) as
quickly as possible towards the cone, turns around and returns to the
chair to sit down. Time is noted as he sit down on the chair. Two trials
are given per participants.
If a senior citizen of age group 60-64 takes 3.8 to 5.6 seconds, it is
average score.
6. Six minute Walk Test – for Aerobic Endurance
Efforts are made to walk maximum distance as quickly as possible in 6
minutes. If a senior citizen of age 60-64 covers > 735 yards, his score
is above average.