The Constitution of India

Chapter IV A

Fundamental Duties
ARTICLE 51A
Fundamental Duties- It shall be the duty of every citizen of India-

(a) to abide by the Constitution and respect its ideals and institutions,
the National Flag and the National Anthem;
(b) to cherish and follow the noble ideals which inspired our national
struggle for freedom;
(c) to uphold and protect the sovereignty, unity and integrity of India;
(d) to defend the country and render national service when called upon
to do so;
(e) to promote harmony and the spirit of common brotherhood amongst
all the people of India transcending religious, linguistic and regional
or sectional diversities, to renounce practices derogatory to the
dignity of women;
(f) to value and preserve the rich heritage of our composite culture;
(g) to protect and improve the natural environment including forests,
lakes, rivers and wild life and to have compassion for living
creatures;
(h) to develop the scientific temper, humanism and the spirit of inquiry
and reform;
(i) to safeguard public property and to abjure violence;
(j) to strive towards excellence in all spheres of individual and
collective activity so that the nation constantly rises to higher levels
of endeavour and achievement;
(k) who is a parent or guardian to provide opportunities for education
to his child or, as the case may be, ward between the age of six
and fourteen years.
 The Coordination Committee formed by GR.No. Abhyas - 2116 / (Pra.Kra.43 / 16)
SD-4 Dated 25.4.2016. has given approval to prescribe this textbook in its
meeting held on 20.06.2019 and it has been decided to implement it from
academic year 2019-20.

Health and
Physical Education
STANDARD - ELEVEN

Maharashtra State Bureau of Textbook Production and Curriculum Research, Pune 4.

The digital textbook can be obtained through DIKSHA App on smart

phone by using the Q.R. Code given on title page of the textbook and useful
audio-visual teaching-learning material of the relevant lesson will be
available through the Q. R. Code.
First Edition: 2019 © Maharashtra State Bureau of Textbook Production and Curriculum Research,
Reprint : 2022 Pune- 411004.
The Maharashtra State Bureau of Textbook Production and Curriculum Research
reserves all rights related to the book. No part of this book should be reproduced
without the written permission of the Director, Maharashtra State Bureau of
Textbook Production and Curriculum Research, ‘Balbharati’, Pune.

Health and Physical Education Study Group

Dr. Surekha Sudam Daptare Dr. Mary Benson
Mr. Ganesh Vilas Nimbalkar Dr. Narayan Madhav Jadhav
Mr. Madhukar Bhika Mali Smt. Shama Abdul Gafoor Maner
Mr. Lahu Ramchandra Pawar Mr. Sanjay Baban Bhalerao
Mr. Udayaraj Shivajirao Kalambe Mr. Rajendra Baburao Kapse
Mr. Rajesh Sudhakarrao Kapse Mr. Rajendra Nanasaheb Pawar
Mr. Nilesh Dattaram Parte Mr. Hanamant Govind Phadtare
Mr. Mahadev Aba Kasgawade Smt. Shalini Ganesh Avhad
Mr. Vishwanath Bhaguji Patole Mr. Dattu Runza Jadhav
Mr. Shailesh Maruti Naik Dr. Ajaykumar Lolage (Member Secretary)
Dr. Vidya Sainath Kulkarni
Type Setting
Textbook Bureau, Pune Co-ordination
Cover Dr. Ajaykumar Lolage
Mrs. Anuradha Gowli, Mrs. Pradnya Kale
Special Officer, Work Experience
Translation/Scrutinizer
Dr. Vandana Savant and Incharge Special Officer,
Dr. Sachin Tumbare Health and Physical Education
Dr. Mahesh Deshpande
Dr. Sharad Aher Textbook Bureau, Pune
Mr. Anand Yadav
Illustration
Mr. Sachin Nimbalkar
Mr. Prashant Tribhuvan
Production
Mr. Sachidananand Aphale, Publisher
Chief Production Officer
Mr. Sandeep Ajagaokar, Vivek Uttam Gosavi,
Production officer Controller
Paper Maharashtra State Textbook
70 GSM Creamwave Bureau, Prabhadevi,
Print order Mumbai-400025
N/PB/2022-23/Qty. 00000
Printer
M/s
NATIONAL ANTHEM
 Preface

Dear Students,
Welcome to Standard Eleven. We are delighted to hand you a textbook on
Health and Physical Education.
The book covers topics such as development of physical fitness, obesity,
nature and diet, yoga and mudra, doping, injury management, modern
technology to activism, opportunities in sports, various sports, sports
competitions, and success stories. You will also study the important concepts
in the field of sports.
The importance of health and physical education is unique and you will
become the ideal citizen of tomorrow's healthy and enterpreneurial India. This
requires preparation for the body as well as the mind. This textbook is designed
to focus the student learning process, emphasize creativity and constructivism
to achieve the minimum potential for physical reinforcement, and make the
learning process fun and pleasant.
Essentials for a career in health and physical education field are included
in the textbook. It will definitely help you.
It is expected that you will be able to understand the subject more
thoroughly while studying the textbook, with the help of suggested, supplementary
studies, use of information technology, various media support, group discussions,
presentations as well as the help of teachers and parents.
To find out more about content, information is given in Q R Code. Visual
information will be available to you through this Q.R. Code to make the
learning process pleasant.
While reading, understanding the content in this, textbook, please do inform
us which part or area you like or is difficult to understand. We wish you the
best in your future academic life.

(Vivek Uttam Gosavi)

Pune
Director
Date : 16 September 2019
Maharashtra State Bureau of Texbook
Indian Solar Date : 25, Bhadrapad, 1941
Production and Curriculum Research, Pune
 For teachers
Physical Education is the education provided by physical movements that are
pleasant, dynamic and capacity enhancing for the physical, intellectual, emotional
and social development of the students. Games are inventions of human culture
that are natural and innate. Holistic development of the personality is the goal
of physical education.
The influx of modern era facilities has increased inactivity. Over use of electronic
gadgets is causing neglect towards exercise and games. It is also affecting the
work-rest pattern of individuals. The resultant drawback is elevated stress levels
and physical disorders. To overcome these drawbacks, the effective implementation
of exercise and games through physical education is imperative.
The guidelines given below will channelize our efforts in fulfilling the goal of
physical education :
• To create an interest in exercise and games among students Plan a child-
centred curriculum.
• Be informed of sports plan, concessions and scholarships for sports persons
and facilitate its utilization.
• Keeping close association with District Sports Officer, Taluka Sports Officer
and various sports associations, furnish students with up-to-date information.
• Organize intramural and Inter School Competitions motivating students with
opportunities to participate.
• Keep students abreast of latest information on rules and regulation of the
game, exercise, physical activity and health.
• Theory part : To teach each chapter, teacher should use two periods. Some
chapter or theory part can be conducted on playground.
• While teaching practical chapters use constructivism methodology e.g Self
learning, activity based experiences etc.
• Practical part : 80% work weightage of total workload should be utilised for
practical. Following points have been included in practical part. (1) Physical
fitness (2) Various games (3) Yoga (4) Activities (Events) or project (Each
student must complete at least two activities throughout year.)
• The subject Health and Physical Education is not only related to sport person
or player, but it is also important for every student. Take efforts to give this
information to every student.
• Use proper technical knowledge to improve the sports skill for disabled students
with respect to their ability.
• The study group is grateful to Dr. Mahesh Deshpande, Dr. Sharad Aher,
Dr. Yogesh Bodke, Dr. Anand Lunkad, Prof. Rupesh Thopte and Prof.
Manoj Devlekar for their co-operation in the process of writing and editing
this textbook.
The game brings joy and contentment. Be happy playing games and making others happy.
 For students
Exercise and games have a positive influence on physiological activities of
respiration, digestion, blood circulation, etc. in the body. Exercise alone cannot
positively impact on physical fitness. Our diet, daily routine, rest and sleep time
play a crucial role in physical fitness.
Development of physical fitness, Obesity, Nature and Diet, Yoga and mudra,
Doping, Injury management, Modern technology to activism, Career Opportunities
in sports, Various Games, Various Sport Competitions, Success stories of
sportsmen, etc. are included in our curriculum.
To lead a long healthy and happy life, our body needs to be physically fit. For
this, it is necessary to exercise regularly, and pursue the game and hobbies of
our choice in leisure time.
Modern facilities provide ease and convenience of daily routines, resulting in
a sedentary lifestyle. Various diseases and disorders such as heart disease,
hypertension, diabetes, disorders of the spine and neck, kidney, obesity, depression
etc. are the outcome of this modern lifestyle and is reflected on personal and
social health.
The subject Health and Physical Education gives guidelines to leading a healthy,
fit and happy life. ‘Health is wealth’ is a popular tag line indicating that personal
physical fitness should be a priority. The subject provides the opportunity to
comprehend and participate in regular exercise programs and games of individual
choice to maintain physical fitness. .
The School Games Federation of India (SGFI) has incorporated various team
and individual sports for competitive purpose. Choose one team and one individual
sport to acquire in-depth knowledge of its rules skills and regulations. Utilising
this newly acquired knowledge, strive to maintain individual physical and mental
fitness.
Outcomes :
• Develop personality through play.
• Comprehend the effects of sports and exercise on the human body.
• Creates awareness about physical health and increases level of physical
fitness.
• Spare specific time for exercise and sports.
• Apply Yoga program to improve mental health, relieve stress and increase
concentration. Valuing an active lifestyle.
Prime mission – ‘Health and Physical education for holistic development’
 Health and Physical Education for standard XI

Competency statements
• To generate awareness of holistic development.
• To plan exercise and diet for physical fitness.
• To develop physical fitness through rhythmic exercise.
• To adopt advanced and technically sound exercise and skills.
• To comprehend the misconception and effect of performance enhancing
drugs.
• To develop team spirit to embrace sportsmanship and leadership qualities.
• To acquire information about sports related injuries, first aid and
cardiopulmonary resuscitation (CPR).
• To obtain information on professional opportunities in sports and how to
acquire them.
• To be inspired by success stories of sportsmen.
• To be informed of the different levels of competition.
• To increase physical fitness through training programs.
• To develop physical and intellectual abilities based on innate strengths
and weaknesses.
• To be informed about games, their rules and ground measurement.
• To be aware of modern technology that stimulates physical activity and
fitness.
• To be informed about arrangement and facility management of various
sports.
• To embrace a stress-free lifestyle.
• To practice and adopt a lifestyle that aids sports dexterity.
 INDEX

Sr. No. Name of the Chapter Page No.

1. Development of Physical Fitness 1

2. Obesity 9

3. Nature and Diet 15

4. Yoga and Mudra 22

5. Doping (Stimulants) 31

6. Injury Management 35

7. Modern Technology - Activism 41

8. Career Opportunities in Sports 46

9. Various Games 51

10. Various Sports Competitions 54

 Success stories of Sportsmen 58

 Practical Work 61
Wimbledon Men’s Cup Cricket World Cup Football World Cup Wimbledon Women’s Cup

Volleyball Football Basketball

Softball Cricket Ball Hockeyball

 1. Development of Physical Fitness

Objectives Physical Fitness is identified as

(1) To get introduced to exercises for • Health Related Physical Fitness
physical fitness development. • Skill Related Physical Fitness
(2) To be cognizant of activities that Health Related Physical Fitness
contribute to the development of components
physical fitness.
(1) Cardiovascular endurance
(3) To gather information on scientific
training methods to enhance (2) Muscular strength
physical fitness. (3) Muscular endurance
(4) To motivate students to improve (4) Flexibility
physical fitness through exercise (5) Body composition
activities and training methods.
Skill Related Physical Fitness
components
Physical fitness is not just a theoretical
(1) Speed
subject to be read about, but is a subject
to be experienced. This experience to be (2) Power
effective, it is important to understand (3) Agility
some concepts related to physical fitness. (4) Co-ordination
Physical fitness development is not the (5) Balance
need of players alone. Developing and (6) Reaction time
maintaining physical fitness is a
A few activities that help to develop
challenge, but not impossible. You have
the above components are as follows:
to dedicate some time for this during the
day and take action. It does not require 1. Cycling : Cycling is an effective
a lot of money or space, but only time activity for enhancing endurance and
and will power. It is important to stamina. It is also an effective activity
understand that there is no shortcut to for reducing fat levels and improving
developing physical fitness. balance and co-ordination in the
body. The use of bicycle for daily
Physical fitness consists of various
tasks will provide exercise to the
components. A single activity alone is
body, save for travelling money and
not sufficient to develop all these
help reduce pollution. Likewise,
components. It is imperative to have
organizing bicycle trips to nearby
a variety of activities to develop the
places will provide stability and
different physical fitness components
fitness for recreation.
1
 3. Games : Participating regularly in
games of your choice will help to
promote health and physical fitness.
It helps to reduce academic stress,
and is important to the mental and
emotional aspects of fitness. Regular
participation in various games such
as kabaddi, kho-kho, football,
basketball, table tennis, badminton,
cricket, wrestling, etc. will help to
maintain physical fitness.
4. Hiking and Trekking : Walking on
nature trails along hilly regions has
become a popular activity nowadays.
Going for a hike or trek in between
the hectic and fast paced life of today,
helps to increase blood circulation,
relaxes the mind and helps to improve
mental health. Such activities are
known as Lifestyle activities as they
do not require company but can be
2. Rhythmic movements : Currently it done alone too.
is very popular among young
generation because rhythmic activities
like Dance and Zumba are based on
music and so avoids boredom.
Performing rhythmic movements
step-wise for a period of 20 – 30
minutes will help to improve fitness
variables. Different rhythmic
activities include aerobics, Zumba,
rhythmic gymnastics, etc. All these
activities help to increase the
endurance level of the body.

2
5. Walking, running or swimming: spiritual. It is very useful for mental
Walking, running or swimming helps stability and peace of mind. Likewise,
to increase cardiovascular endurance yoga helps in controlling many
and efficiency of the circulatory diseases related to diabetes, blood
system. These activities are currently, pressure, lungs and heart related
very popular because they can help diseases, Which is mentioned in
to control lifestyle diseases like various Indian texts. When doing
diabetes and high blood pressure that yoga, begin with expert's guidance.
are widely prevalent in society today.
7. Training Methods : Training
Swimming is an all round exercise.
methods have a very important role
It helps in the rehabilitation process
to play in development of fitness.
to heal injuries and also helps to
There are various training methods
control body temperature. Exercise
that can help improve fitness. For
by walking or running should be
example, Circuit training, Weight
done for at least 20 to 60 minutes at
training, Fartlek training, Plyometric
a stretch. The intensity of the walk
training, etc. The basic details of
or run is an important factor while
these training methods are as follows:
exercising. By regulating the walking
or running pace, the intensity level 7.1 Circuit training : Amongst the
of the exercise can be termed as low, different training methods used,
moderate or high. There are different Circuit training is one of the
methods to monitor exercise intensity. most well-known methods. This
method is used to develop the
6. Yoga :
physical fitness required for
different sports. In this training
method, many activities or
exercises are done in a specific
order that forms the circuit.
Each exercise is to be done for
a fixed time or for a fixed count
and then the next exercise in the
Yoga is one of the gifts that India has
circuit is to be done. Improved
given to the world. Yoga is not just an
muscle endurance and develop
exercise; it is a lifestyle. Yoga involves
fitness is the prime objective of
asana, pranayama, meditation. Yoga
offers all kinds of benefits to life, Circuit training.
physical, mental, emotional and
3
 Squat Jump
Plank chin ups
Hold

Lunges
Push ups

Glutes Bridges
Circuit Training
• In circuit training there are at least 6 such training session 2 to 6 circuits
to 10 pre-decided exercise stations. can be performed. Based on the
The number of exercises can be fitness levels the number of such
increased based on the fitness of the circuits is to be determined.
sportsperson. • The rest period between two circuits
• Circuit training involves the exercise could be anywhere between 3 to 5
of major muscles in the body. minutes.
• After each exercise there is a rest 7.2 Weight training : A very
period followed by the next exercise. popular training method
The rest duration between two currently prevalent amongst
exercise stations can range from 30 youngsters is weight training.
to 60 seconds. These include exercises
• The time duration or frequency of performed with the help of free
doing the exercise or activity at every weights or machines. Increasing
station is fixed, based on the sport muscle strength and muscle
and the objective to be achieved in endurance are the prime objective
the process. of weight training. Weight
• When all the exercises selected for training as a training method is
circuit training are performed once, popular amongst common
then one circuit is completed. In one people, just as it is amongst
sportspersons.
4
 Weight training
Bench Press, Shoulder Press, Squat,
• Weight training exercises are different Bicep Curl, Leg Press, etc.
for the various body parts such as the
arms, shoulders, chest, back and legs. Important

• In weight training, repetitions of each • Level of fitness of an individual is

exercise is usually between 8 to15 unique. So, while weight training
counts. It can vary depending on the avoid comparison with others.
level of fitness and the purpose. • To observe results of any training a
• The number of sets of a particular minimum of 6 to 8 weeks or more
exercise in weight training will be in is needed. Immediate results in a
the range of 2 to 3. day or two cannot be visible.

• Rest period between two sets of 7.3 Plyometrics Training Method:

exercise is about one to three minutes. The fitness component of
• Weight training should be done for explosive strength can be
all the major muscle groups in the enhanced with plyometric
body and not be specific to one training. All movements in this
muscle. training are fast, vigorous, and
• Seek expert guidance to maintain explosive. Plyometric training is
proper body posture while weight more useful for sports like
training to help avoid injury. athletics, volleyball and
• Few Weight Training exercises: basketball.
5
 Squat jump Split Squat jump Lateral hidden

Depth jump
Single leg hop

Plyometrics Training

• Plyometric Training involves intense Intensity measurement while training:

and explosive movements and so Intensity is an important factor while
individuals with joints problems exercising or training. To assess
should avoid this training. intensity level while training there are
some objective techniques and some
• Proper warm up should be performed
individualized techniques.
before plyometric training, followed
by muscle relaxing exercises after Borg RPE Scale is as follows :
training. Rate of Perceived Exertion (RPE):
• Plyometric training should be done This technique is very popular in
under the supervision of a specialist assessing the intensity level while
as there is possibility for injury. exercising and training.
Procedure : An individual can self-
• Rest duration between two sets could
assess the intensity level of the workout
range between three to five minutes.
on a scale from 0 to 10 while exercising
• Few Plyometric exercises : Squat or the trainer can rate the intensity of
Jump, Plyometric pushups, Box jump, the workout observing the physical
Depth jump, Split squat jump, etc. symptoms while the individual is
exercising.
6
 Table G. Borg's RPE scale while speaking then the intensity is high.
Misconceptions about physical fitness
1-10 Borg Rating of and exercise
Perceived Exertion Scale
1. Weight training is meant for men and
0 Rest not for women is a big misconception.
1 Really Easy 2. Lifting weights or weight training by
women will make their muscles big,
2 Easy like men is also a big misconception
about weight training. By nature,
3 Moderate there are physiological differences
4 Sort of Hard between men and women, and even
though women do weight training,
5 their muscles will not bulk like those
Hard of men. Some men feel that they need
6 not go to the gym as they do not want
7 to appear like a bodybuilder. But only
Really Hard going to the gym cannot make one
8 look like a bodybuilder.
3. I don't want to lose weight so I don't
9 Really, Really Hard
need to exercise is a misconception of
10 Maximal : Just like my hardest many people. Exercise is not only for
race weight loss or for athletes but is
important for the basic health and
Talk test - is an easy method to monitor well-being of the general public.
intensity while performing endurance 4. Exercising is very difficult, requires
exercises. It does not require any lot of time, sweat and hard work is a
equipment. Walking, running, cycling, misconception in the society.
swimming, dancing are all endurance Participating regularly in any physical
activities involving the cardio respiratory activity of your choice, makes
system. If the intensity is appropriate physical activity a part of your
while doing these exercises then only it lifestyle. Research in exercise science
will help in developing the cardio vascular has advanced so much that under
endurance and hence the talk test proper and guided supervision,
technique is useful to test the intensity. effectiveness of exercise can be
Procedure : Walking, running or cycling experienced in a minimum period of
elevates the breathing rate. While doing time.
such activities if you can speak non-stop 5. Exercising is boring. To make exercise
but cannot sing, then your intensity is interesting the lesson provides
medium. While walking if you cannot information on different activities like
speak and you experience breathlessness
7
 rhythmic movement performed to be sufficient for those participating
music, hiking, etc. that are good forms in high intensity workouts and
of exercises. Playing regularly a sport long duration training. Protein
of your choice is also a good form of supplementation is conducive in such
exercising. So, exercise is not just cases.
about running and squat thrust. 7. Sit-ups or crunches reduces abdominal
6. To increase muscle mass, ingestion of fat. Body fat around the abdomen
protein supplements or protein shakes cannot be reduced with exercise
is necessary. This is a big targeted to that region alone. But
misconception spreading amongst the overall body fat levels can be brought
youth now a days. Protein supplement down through proper exercise. Sit ups
is needed mainly for body builders or or crunches are exercises to increase
high performing sports persons as the abdominal muscle strength and
natural diet consumed may not muscle endurance but not burn fat
around the abdominal region.

Exercise
Q.1 Fill in the blanks. Q.2 Answer in brief.
(1) Circuit training consists of at (1) Write in short the benefits of
least ------------- exercises. weight training method.
(2) Plyometric training develops --- (2) Give information about
------------ component of fitness. plyometric training.
(3) Borg's technique measures ------ (3) What are the various activities
------. for developing fitness?
(4) Rest time period between two (4) What are the misconceptions
sets of plyometric exercise about fitness and exercise?
should be --------------- minutes.

Supplementary Studies :
Prepare a circuit training program of at least 6 exercises for oneself.



8
 2. Obesity

Objectives declared obesity to be a disease and a

disability, it seems that even most
(1) To understand the information on
educated people still fail to realize it.
obesity.
Though the prevalence of obesity in rural
(2) To understand the ill effects of excess areas are found to be low due to their
body fat. active lifestyle, the overuse of modern
(3) To be aware of obesity measurement equipment’s is causing the people in
techniques. rural areas to become inactive and hence
(4) To be informed about possible they are also at risk of obesity.
diseases caused by obesity. Common Types Of Obesity
(5) To know about obesity prevention
Apple Shape, Pear Shape :
and remedy.
Obese people have excess fat content
Every individual is keen on a life in the body. The fat is stored more
that is healthy and free from disease. prominently in certain parts of the body.
In India, obese people have a tendency to
The World Health Organization has store this excess fat around their stomach
appropriately defined health as and waist. In both men and women the
“Health is not merely the absence of fat is stored in different parts of the body
disease or disability but. it is a state of and obesity in the individual can be
complete physical, mental and social identified based on it.
well-being”
Illness or aggravation of a disorder
affects the physical, mental or social
aspect of the individual. Obesity is
considered as disease as per guidelines
and principles of health organization
because it invites many other diseases.
Obesity is the abnormal or excessive
accumulation of fat in the body. Obesity
is a growing global issue and in India it
is increasing very largely day by day.
Previously, obesity was found to be
higher in adults. However, in recent
times, the prevalence of obesity has been Pear Shape Apple Shape
increasing in all age groups. Although
the World Health Organization has
9
Techniques of Measuring Obesity:
There are different techniques
developed to measure obesity. In this
Body Mass Index (BMI), Waist to Hip
Ratio (WHR), Skin-fold thickness, Fat
percentage and other such measurements
are used. Body mass index is the most
prevalent out of these.
The World Health Organization has
laid the criteria to categorise individuals
as obese using BMI (Body Mass Index)
and WHR (Waist to Hip ratio). BMI is the
measurement of a person’s weight with
respect to the height. It is expected that as
height increases weight also increases
but it should be in proportion.
A) Waist to Hip Ratio :
Waist circumference (cm)
W.H.R. =
Hip circumference (cm)
In men, this ratio should not be more Measuring waist
than 1 and in women it should not be 2. Body Mass Index : Obesity means
more than 0.85. You can find your 30% excess weight than height. We
WHR from the above mathematical must understand what is body mass
formula. index to assess whether our weight is
appropriate or not. It is not possible to
differentiate amount of muscles or
amount of fat from BMI and this
could be a limitation. For example
many a times an athlete has excellent
fitness but because of his body
structure he may have high BMI, still
he can not be called obese. That is
why BMI is general measure. The
weight is measured in kilograms and
the height in meters. The weight is
divided by the square of the height, to
get the BMI.
Weight (Kg)
BMI =
Height (M) 2
Measuring Hip
10
 Measuring Weight Measuring Height
The World Health Organization have made the following criteria available to
interpret BMI.
BMI Classification
Less than 18.5 Underweight
18.5-24.9 Normal weight
25.0-29.9 Overweight
30.0-34.9 Class I obesity
35.0-39.9 Class II obesity
More than 40.0 Class III obesity
Various techniques for measuring fat 3. Dual energy X-ray absorptiometery
content : (DEXA) scan can measure fat content
It is important to be aware of the fat accurately.
percentage in the body weight of an 4. Hydrostatic weighing in this density
individual. There are various scientific is measured by weighing under water.
methods available to measure fat content. This method is accurate but not easily
1. Skin fold callipers can be used to available.
measure fat in three to seven areas of 5. Bioelectrical Impedance is one of the
the body. It is a simple and inexpensive fast and easy method. Now a days
method. Accuracy while measuring there are many machines based on
the skin fold is important. this principles that are available.
2. By measuring the circumference of
E.g. Fat Monitors.
certain body parts is another simple
method to estimate body fat.
11
 Back pain Diabetes High blood
pressure

Hormonal
Imbalance
  Heart




disease
Side effects
of obesity
Breast Diseases
cancer
 of joints

 
Snoring Infertility
Brain
stroke
Bad Effects of Obesity :
Many incurable diseases occur due to
Obesity. Fat people get diseases like
diabetes, blood pressure, heart disease,
joints diseases, brain stroke, infertility,
breast cancer, hormonal imbalance, back
pain and snoring and many such diseases
at early stage. Many times due to these
reasons there is possibility that obese
people die prematurely.
Causes of Obesity : Improper diet and obesity
Obesity is not a sudden occurrence.  Weight gain as we age is a natural
Heredity, sedentary lifestyle, laziness, tendency. However, having less and
lack of movements, untimely eating, appropriate weight while ageing is
inappropriate eating habits, intake of ideal.
excessive cold drinks, not following
 Gaining body weight is always easy,
sleeping and wake up time, family
but weight loss can be excruciating
environment, inappropriate mind-set and
and difficult.
today’s very important reason is screen
time. (Screen time is the time spent using  Developing a pot belly is risky but
mobile, watching T.V, playing video can be easily avoided. It leads to an
games, laptop and computer etc.) They adverse effect on both the physical
are all factors causing obesity. The most fitness and health.
important factor is lifestyle. In fact it is  Excessive intake of foods such as
found that obesity is due to laziness and potatoes, sugar, oils, vegetable ghee,
inactivity. sweets, etc. leads to obesity.
12
 Every individual should track their  Intake of excessive cold drinks
weight and ensure not to get  Irregular sleeping and wake up time.
overweight.  Mental Imbalance
Understand the causes of obesity and  Heredity
check if it applies to someone you know.
Prevention and Treatment of obesity :
 Modern and sedentary lifestyle
Obesity can be controlled and reduced
 Laziness with appropriate diet and regular exercise.
 Very little movement With regards to obesity, prevention is
 Getting work done by servants or better than cure. The means to avoid
others obesity is awareness and adopting a
 Eat more and work less healthy lifestyle accordingly. For this
purpose from the school going age itself,
 Untimely eating health education is needed and an active
 Inappropriate eating habits lifestyle should be inculcated.
To avoid obesity

Do it Don't do it
Do your own house work. Avoid the overuse of mobile.
Use a bicycle instead of using a motor Minimize playing video games.
bike every time.
Eat appropriate diet. Avoid over eating fried foods.
Eat more leafy vegetables. Avoid junk food like burgers, pizza, etc.
Manage meal time. Avoid consuming food made from maida.
Keep stomach a little empty. Avoid eating late at night.
Get more active with emergence of a pot Avoid untimely eating due to pressure
belly. from friends, parents and siblings.
Be consistent in your daily routine. Avoid irregularity in daily activities.
Sleep early in the night and wake up early Avoid sleeping late and getting up late.
in the morning.
Engage in physical activities during Avoid misuse of leisure time.
leisure time.
Participate in swimming, cycling, Avoid adopting bad habits.
trekking groups, etc.
Go for picnic on holidays. Avoid misuse of holiday periods.
Challenge your own physical abilities. Avoid Over confidence
Check body weight regularly. Avoid untimely food habits

So, are we obese or not ? Let us find the answer to this question today and keep
our routine work active.
13
 Exercise

Q.1 Fill in the blanks. 5. Sanket has a BMI of 29.9, so it

1. Obesity is the excessive of ------ will be classified as --------------
---- in the body. type of obesity.
2. ------------------organization has Q.2 Answer in brief.
declared obesity as an disease 1. Explain the definition of health
and a disability. given by the World Health
3. In India, obese people have a Organization.
tendency to store fat around 2. Write any six reasons of obesity.
their ---------and -------.
3. Explain the hazards of obesity.
4. To calculate BMI weight is 4. Explain how obesity can be
measured in ------ and height is controlled.
measured in ------ and weight is

divided by square of height.
Supplementary Studies :
Complete any one of the following activity.
(1) Measure the weight and height of ten individuals known to you, and cal-
culate their BMI, and decide the category which they can be placed as per
the criterion.
(2) Find and compare different methods to measure fat.
(3) Make a list of appropriate and inappropriate food items.
(4) Complete the following diagram.

Causes of obesity


14
 3. Nature And Diat

organism comes from the food it

Objectives
consumes. All living organisms right
(1) To understand importance of diet
based on Indian Ayurvedic science.
from a single cell amoeba to the super
intelligent human being, have the ability
(2) To understand diet specific to one’s
to obtain their food. Although the nature
region and natural environment.
of food, the ability to obtain, consume
(3) To understand diet suitable to one’s and digest it, may be different for
own nature.
different living beings. The ultimate truth
(4) To create awareness that diet affects remains is that food sustains life.
on the body as well as the mind. Dietary factors as described in
(5) To maintain and enhance physical traditional Indian sciences
fitness through proper diet.
On a minute note it can be observed
(6) To differentiate between diet that each constituent of food is obtained
requirements of a player and a from nature. All the living beings as well
normal person. as the nutrition required by them has
come from nature itself.
Food is the most basic and renewable According to the principles of Indian
source of energy for the body. It is the Sciences the whole universe is formed
source of fuel for the body to keep after the integration of five basic
functioning continuously. Diet provides elements that is the ‘Panchmahabhutas’,
the life-giving nourishment that the body earth, water, fire, air and ether.
needs. It is the tonic that replenishes our Although the universe is enabled
body. In other words,diet enables the after combining all above
body to complete all the functions. 'Panchmahabhutas' one always finds a
The energy required for every dominance of one of these in the food
that one consumes. For example one
observes a dominance of the earth
elements in wheat, jowar or component
of water in fruits and milks or component
of air in the fermented food substances.
Five basic elements
(Panchmahabhutas) and six tastes
(Shadrasas)
The diet consisting all the five
Panchmahabhutas is a balanced diet as
it is enriched with proper proportions of
15
carbohydrates, proteins, fats, vitamins absorbs excess secretion, reduces excess
and minerals. One can find the important viscosity and gives taste to the food.
information on diet in the Indian Ayurvedic Astringnt food gives contentment to the
science. According to Ayurveda, an ideal mind. Thus the diet constituting of four
diet should incorporate all the six tastes colours should be inclusive of all six
(flavours.) They are sweet (madhura), rasas. (tastes).
sour (amla), salty (lavana), pungent
Food culture
(Tikhat), Bitter (katu) and Astringent
The Indian culture is known for its
(kashaya). Our daily diet should consist
diversity. This diversity is reflected in
of these tastes.
standard of living, costumes, traditions
The food based on these six different duties, religious practices followed and
flavours is also a combination of the five also the diet of the particular regions.
basic elements (panchamahabhutas) in The Indian food culture is the
various proportions. manifestation of deep thought process of
Example : our ancestors. Thus each such state
Sweet - earth and water came up with a diet conducive to their
climate conditions and thus ‘Ahar
Sour - earth and fire
Sanskriti’ was created;
Salty - water and fire
Food components suited to the natural
Bitter - air and Ether
environment
Pungent - air and Fire
The cereals, fruits and vegetables
Astringent - air and earth produced in a particular region are
Role of the six basic tastes suitable for that region and thus became
The food items consisting of these six the staple diet of that region. It is the
types of tastes helps us to enhance our mechanism created by nature. Thus
appetite as well as in different bodily walnuts which are warm in nature are
functions and movements for example produced in colder regions while coconuts
the sweet help in nourishing and which quench thirst are produced in
strengthening the human body . The humid coastal regions. Thus the
availability of different food constitutes
sour tasting food items help create an
to create a regional food culture. The
appetite , triggers the secretion of the
regions are diverse in environment,
digestive juices. The food items with salt
temperature and water so they produce
help in giving taste to the food,reduces
specific food grains,vegetables and fruits
lethargy and obesity, increase secretions
of unique quality.
of various glands. The bitter food absorbs
excessive secretions and helps digestion Listen to the call of your body
of food and maintain appetite. Pungent It is always advisable to consume the
food activates gastro intestine and food and grain produced locally as it is
16
easy for the body to digest. The food and Dakshinayana indicates the descent of
grain produce not natural to region may the sun or movement of sun in the
lead to indigestion and can also cause southern direction. The earth becomes
various ailments. We and our food habits cool and the strength of the body
need to acclimatize to the climatic increases. It is called the Visarga Period.
conditions in the region where we are With the knowledge of Ritucharya and
staying. A dip in temperature creates a by practicing regimen in accordance
desire to drink hot tea while a rise to with the Ritu (season) to maintain
drink cold lemon water. harmony of the Tridosha - Vata, Pitta
and Kapha one can stay healthy across
Seasonal diet seasons. If these scientific ideas are put
There is a wonderful scientific into practice one can acquire and sustain
concept in Ayurveda called the good health. With the change in season
‘Ritucharya’ . The Ritucharya helps in there is high likelihood of changes in the
creating a homeostasis by reducing the Vata (wind), Pitta (bile) and Kapha
tension created due to the difference (phlegm), causing various diseases. Our
between the changing external ancestors over the years have understood
environment and the actual condition of the importance of seasonal diet. Thus
the internal constituents of the body. It they interwoven the concept of seasonal
helps in maintaining good health ,building diet with various festivals and
a good immune system and also helps celebrations, naturally leading to it’s
eleminate the bad in the body. faithful following by the society.
As the earth revolves around the sun Diet based on physical needs of the body
we experience the different seasons. In
Food is to be consumed based on the
India basically,two time periods are
requirement of the body. An athlete
followed: Uttarayana (northern
may modify diet according to the
movement of the sun) and Dakshinayana
immediate requirement to enable
(southern solstice). These two time
enhanced and consistent performance.
periods have three different seasons
respectively. In Uttarayana the seasons 1. Diet for building strength :
are Shishira (winter), Vasanta (spring), Food for this purpose will increase
Grishma (summer) while in the strength in the muscle fibers
Dakshinayana the seasons are Varsha and the bones of the body. Such
(monsoon), Sharada (Autumn) and food will include a good quantity
Hemanta (late autumn). Uttarayana of milk, dates, fig, almond,
pistachios, walnut, bananas,
indicates the ascent of the sun. In this
lentils, coconut, apricots,
period the sun and the wind are powerful.
shrikhand, meat cooked with less
During this strength of the body goes
spices, eggs and food of sweet
down. It is called the Adana Period.
flavor.
17
2. Diet that reduces fatigue : This Diet and the mind
diet needs to increase the stamina Many varying factors have been
of the players and reduce the studied when taking diet into
recovery time. They include sour consideration. The nature of diet, its
juices, pomegranate juice, constituent substances, the need of the
shrikhand pills, tamarind pills, body, nutritional values of the food,
butter milk, sweet and sour digestion of the food consumed, ability
drinks. of the body to facilitate the digestive
3. Rejuvenating diet : After an process and many such factors have
entire day’s load, relieving the been looked into. However, there is one
body of fatigue alone is not factor that is related to this complete
sufficient. Following rest, the process but is generally neglected and
body with the help of a proper that is the human mind. The human
diet has to replenish itself for mind although not a visible element in
another day of workout and the body manifests its existence in
training. Dry fruits like figs, different ways. For the proper functioning
raisins, almonds, bananas, of the various systems of the body the
ghee, jaggery, non-veg soup, mind has an important role to play.
milkshakes are included. Assisting and controlling the functions
of the organs of the body and assisting
4. Performance enhancing diet :
these processes at the right time and
Along with consistent and regular
many such activities are controlled by
training there needs to be the
the mind.
intake of the right type of diet.
Inclusion of ghee, fenugreek (1) Mind and Secretions of glands :
In the digestive system many
seeds, asofoetida, curry leaves,
secretions help in the digestive
soybeans, beetroot is necessary. process. Salivary secretions,
Such diet maintains the nutrients gastric juices play a very vital
in the body and helps training at role in this process. If the mind
high level. For performance is in a pleasant state all the
enhancement before competition secretions will take place in the
a light diet, low on spices, should right proportion. Unhappiness,
be incorporated. Day prior to sadness, irritability, anger such
moods affect not only the intake
competition sweet potato kheer,
but also the digestion process of
paratha made from potatoes, the food consumed. Just as the
cheese paratha can be good. physical fitness of the person is
Also adequate rest before the vital so also the mental fitness of
competition will greatly help in the person plays an important
performing well. role for achieving success. The
18
Vegetables Fruits

Sprouts

Milk butter
milk Fish

Meat
Eggs

Diet and mind

feelings and emotions that play Both these conditions are
in the mind affect the mental detrimental to the body and will
state that control and moderate result in poor performance.
the release of hormones that The ancient science of Ayurveda
affect the functioning of the body. and Yoga has deeply considered
This in turn affects the metabolic this aspect of mind affecting the
rate of the body. Consistent body functions. The unpleasant
depressing thoughts affect release state of mind aggravating the
of secretions that control intake negative effects on the body has
and digestion process. The been explicit in the science of
feeling of hunger is present in Ayurveda.
every living thing. However, (2) Relation of diet and mind :
control over what to eat and how People are constantly under
much to eat is at times lost due stress. The stress to achieve
to a bad state of mind. A success and maintain it, stress
resulting ill effect is anorexia caused due to poor performance,
nervosa meaning very poor food professional competitiveness,
intake with an unwarranted fear fast paced lifestyle, inadequate
of being overweight or bulimia rest, all affect the efforts and the
nervosa meaning bingeing, ability of the individual. It is
followed by methods for necessary to be aware of these
weight-loss by vomiting, realities and overcome them.
excessive exercising or fasting. Keeping the mind in a pleasant
19
 state while eating, keeping doorway to the causes of various injuries
negative thoughts away and and ailments.
enjoying food without stress is 1. Adequate diet : One of the
important. If these techniques essential qualities that a player
are followed then success and needs to acquire is muscle
contentment will be achieved strength, and more importantly to
even faster. maintain it over time. So, while
Individuals today are in a constant planning the athletes diet the
state of anxiousness and worry, following should be considered:
having a fear of failure. Their  Exercise – type and duration
diet should make use of good fat,  Duration and exertion caused
sweet and sour flavoured food in daily travel
items; food made using ginger,
 Duration of time spend outdoor
garlic, coconut, asafoetida, mint
in school / college
leaves, fruits and vegetables. It
is helpful to reduce the use of In all, the daily physical
green peas, potatoes, pavata and activities performed, the energy
harbhara. requirements for the same, the
dietary components that will
A constant state of aggressiveness
provide for these energy
as seen in athletes can lead to an
requirements, all need to be
irritable gall bladder. This causes
considered.
excess secretion of bile. In such
times avoid consumption of 2. The Balanced diet : The daily
millet, urad, sesame, tur, pungent diet of the athlete should be
and spicy food. Instead, increased complete with maximum
intake of leafy vegetables and nutritional values. For example,
fruits, bottle gourd, pumpkin, red the carbohydrate should be made
pumpkin, grapes, black currant, available from grains that are
avala, gulkhand is helpful. unpolished or grains that are
processed to the minimum.
Diet of sportsperson Proteins obtained from cereals,
A wholesome diet is necessary to sprouts, cooked pulses, good
nourish the body. So also, replenishing quality milk and dairy products,
the body with nutrient rich diet is poultry products like egg, meat,
imperative. The body that is involved fat and ghee, homemade butter
in labour intensive work gets exhausted should be emphasized. Vitamins
faster and requires greater amount of and minerals should be obtained
nutrient rich replenishment. To ensure from the natural sources of fruits
this happens, the diet moderation needs and vegetables. Care should be
to be according to the intensity of taken not to focus on only one
exercise performed. Otherwise the growth component of a wholesome diet.
of the body is stunted and it becomes the But every component of the diet
20
 should be catered to while potatoes, banana, groundnuts are
considering the dietary plan of advisable. 3 - 4 hours post
an athlete. training it is advisable to consume
Consuming food rich in food rich in protein such as
carbohydrates an hour before cereals, sprouts, soya beans,
training will be an instant source dairy products, non-fatty food,
of energy for the body. Food eggs and non-veg food.
such as boiled potatoes, sweet
Exercise
Q.1. Answer in one sentence. Q.2. Match the following.
(1) According to the theories of
Panchamahabhut write the five Group ‘A’ Group ‘B’
components of food ? 1) Diet for a) Sour juices,
(2) What is meant by Adana strength shrikhand,
Period? 2) Diet to butter milk, etc
(3) What is the immediate source replenish the b) Whole milk,
of energy for an athlete ? body banana, apricot,
(4) Write any four components of 3) Diet to reduce eggs, etc
food that help replenish the fatigue c) Dry fruits, non-
athletes body? veg soup, sugar,
(5) What should be the state of milkshakes, etc
mind while having a meal?

Supplementary Studies :
(1) Fill in the blank based on secretions and its functions.

Food .......................
Sweet tasty food Salty tasty food
Stuff -
Absorbs excess
............................, To taste the food.
Function- secretions in the body, ...................
Increasing body strength.
satiates the mind
(2) Complete the flow chart of the following dietary components.

Components ......................
Carbohydrates Vitamins Oily food
Food
................, cereals, Dairy ......................, ................,
Sources - ................
................ products. Fruits and vegetables

21
 4. Yoga and Mudra

Objectives resulting in a negative vibe in the

surroundings, without being explicit.
(1) To adopt a stress-free lifestyle.
People are drifting apart from each
(2) To accept pros and cons in oneself other socially and within the family.
and achieve progress. Honesty and simplicity in life is a lost
(3) To study the various Mudra. virtue. Dissatisfaction and intolerance
are on the rise. Ethical way of life is
(4) To maintain an emotional balance. being polluted progressively. The
(5) To achieve a positive approach to imbalance of the body, mind and soul,
life. has begun to consume the individual
physically and mentally. To steer away
from this polluted and corrupted way of
Yoga life, purity of conscience and maturity is
imperative. The study and practice of
Yoga is an effective pathway to a happy
Yoga as a way of life could be a life
and prosperous life. The word Yoga is
changing experience.
derived from the Sanskrit root word ‘yuj’
which literally means to bind, join, attach Asanas (Posture)
and yoke, to direct and concentrate one’s Meaning : The state or position of the
attention on, to use and apply. It means body in which we can feel comfortable
union or communion. It is ‘the yoking of and steady is called the Asanas.
all the powers of body, mind and soul to Asanas can be classified in two ways :
God; it means the disciplining of the
• based on purpose or objective
intellect, the mind, the emotions, the will,
which Yoga presumes; it means a poise of • body position
the soul which enables to look at life in all Let us understand further what it means.
its aspects evenly’. 1. Based on purpose or objective – The
asanas based on purpose or objective
The physical, psychological, emotional,
are classified into 3 main groups :
intellectual, spiritual aspect in human
beings personality is unique. Yoga is the A) Meditative asanas : These
key or a pathway to achieving balance in postures are useful during the
practice of pranayama and
all these aspects. The practice of Yoga is
meditation. They keep the body
an effective medium for the holistic
stable and comfortable for
development of the child.
maximum duration. e.g.
Need for Yoga padmasana, siddhasana,
The serene beauty of nature has been vajrasana, swastikasana
polluted which is man-made, emanating B) Health enhancing / physique
from polluted thought processes in man, enhancing asanas : These asanas
22
 are practiced to improve the Releasing the Asana : In the reverse
physique and/or maintain health. order release asana to original position.
e.g. sarvangasana, bhujangasana, Precautions : People suffering from
vakrasana, etc. severe headache and migraine should
C) Resting asanas : These asanas avoid this pose. Also, those suffering
keep the body and mind relaxed, from spinal disorders should not practice
in a state of rest. e.g. shavasana, this asana.
makarasana. Benefits : The abdomen is toned and
2. Based on body position – The improves blood flow. Increase the muscle
practice of asanas need the body to endurance. The efficiency of the spine
move into different positions to get and neck is also increased.
into the final pose. The final position
(B) Chakrasana (30 sec)
of the asana when performed is
supine, prone, sitting or standing.
1. Asanas in the supine position
(lying on the back)
(A) Dronasana – (30 sec)

Position :
Position : (1) Lie in supine position, bend knee
(1) Exhale and while inhaling lift legs, keeping feet hip-width apart and
shoulder and trunk off the ground bring it close to buttocks.
keeping knee joint and elbow straight (2) Lift hands up and place palms on the
and hands moving as close to the toe floor behind the shoulder with fingers
as possible and touching toe in the pointing to the shoulder.
final pose. The angle should be 450 to (3) Once comfortable, inhale and raise
earth. the hips maximum off the ground
(2) The weight of the body rests on the then slowly raise the shoulder with
buttocks, be aware of the tensing ab- upper and lower limbs supporting the
dominal muscles. body weight.
(4) Let head hang in a relaxed manner at
(3) Look towards the toe, be comfortable
and stable without straining and hold the neck and try to keep knee and
the final position. elbow as straight as possible in the
final pose.
(4) Keep breathing normally while
holding the final pose. (5) Keep breathing normally while
holding the pose.
23
Precautions : People with slip disc, wrist Precautions : People suffering from
injury, vertigo, high blood pressure or hernia, back injuries, intestinal disorder
neck injury should avoid or perform under should avoid the asana.
expert supervision. Benefits : Makes the spine stronger and
Benefits : Increases spine flexibility and more flexible, stimulates digestive,
strength, tones the abdominal region, ex- reproductive and urinary system,
pands the chest increasing lung capacity, regulates metabolism, works as a great
stimulates nervous and endocrine system, stress release.
strengthens arms, shoulders and wrists.
(B) Shalabhasana (30 sec)
2. Asanas in the prone position (lying
on the stomach) (A) Bhujangasana

Position :
(1) Lie on the stomach with chin pressing
to the ground and hands under the
Position : thighs and palms touching the floor.
(1) Lie on the stomach, feet together, (2) While inhaling and pressing the palm
hands to the side, forehead on the to the ground, raise both feet off the
floor. ground keeping knee straight and feet
(2) Move hands to the front, place palm together, toe pointing backward and
on the ground at shoulder level. hold final pose.
(3) Placing body weight on the palms (3) Keep breathing normally while
inhale and raise head and trunk off holding the pose.
the ground keeping elbows slightly Releasing the Asana : In the reverse
bent. order release asana to original position.
(4) Arch the neck backward but make Precautions : People suffering from
sure shoulder blades are firm and hernia, hyper tension, heart ailments,
away from the ears and feel the peptic ulcers should avoid practice of the
stomach pressed to the floor in the asana.
final pose. Benefits : Strengthens the lumbar region,
(5) Keep breathing normally while activates liver, kidneys and pelvic organs,
holding the pose. regulates intestinal function, stimulates
Releasing the Asana : In the reverse appetite, alleviates backache during
order release asana to original position. menses.

24
3. Asanas in the sitting position (B) Akarna dhanurasana (30 sec)
(A) Baddha padmasana (30 sec)

Position :
(1) Sit on the floor with the legs together
extended straight in front, keeping
head, back and shoulders erect.
(2) Slide right hand toward the left toe
and left hand towards right toe and
grip them between thumb and index
finger.
Position : (3) While breathing, gently pull left toe
(1) Sit in Padmasana and cross hands be- with the right hand upward towards
hind the back such that right hand right ear, without bending at the neck.
grips big toe of right leg placed on left (4) Keep the neck straight and gaze at
thigh and left-hand grips left toe the left-hand grip on the right toe and
placed on the right thigh. hold the final pose.
(2) Bend the head down and place chin on
the chest and hold the final pose. (5) Maintain normal breathing.
(3) Keep normal breathing while in the (6) Repeat the steps to pull right toe to
pose. left ear.
(4) In reverse order, asana should be Releasing the Asana : In the reverse
released. order release asana to original position.
Precautions : People with disorders in the Precautions : Avoid straining the body
abdomen and having undergone surgery beyond its physical capacity. In case of
should practice after consultation with injury to the limbs perform the asana
doctor and under guidance of an expert. under expert supervision.
Benefits : The asana calms the mind, gives Benefits : Strengthening of the muscles
flexibility to the joints of the arms and of the hands, legs, waist and knee joint. It
legs, increases efficiency of the respiratory has a positive effect on those with
system. rheumatic disorders.
25
4. Asanas in the standing position and resulting in effective blood circulation.
(A) Virasana (30 sec) Spine flexibility increases and flexibility
of abdominal muscles improve.
(B) Kati Chakrasan (30 sec)

Position :
(1) Stand on both feet. Take a stride in Position :
front with the right leg and lunge for-
(1) Stand on both feet with hands to the
ward to form 90° at the right knee,
side.
keeping left leg straight at knee.
(2) Exhale, then while inhaling raise
(2) Raise both hands up sideways, above right hand sideways, up and above
the head and join the palms fingers the head without bending at the
pointing to sky, elbows straight and elbow and hand touching the ear.
stretch to allow hands to touch the
ears. (3) Stretch the right hand upwards and
simultaneously slide left hand down
(3) Move joined palms backwards behind along the side of the left leg towards
the head, leaning the head back along the knee.
with the hands bending backward
(4) Do it by bending at the waist
from the back.
sideways to the left and hold the
(4) Keep breathing normal and look pose.
upwards and hold the pose.
(5) Repeat the same with change in
(5) Return to standing on both legs and hand positions and bending to the
repeat this pose using left leg. right side.
Releasing the Asana : In the reverse Releasing the Asana : In the reverse
order release asana to original position. order release asana to original position.
Precautions : Keep complete control Precautions : While bending sideways
over the movement especially while avoid leaning forward. In the beginning
bending backward. Stay within capacity to maintain balance keep feet slightly
and perform without straining oneself. apart.
Benefits : The legs, waist, spine and neck Benefits : The flexibility of the spine
are bent backwards clearing the toxins increases and breathing pattern improves.
26
Few guidelines to be followed while (A) Shitkari
performing the Asanas Procedure :
• Keep both the body and mind steady
and calm while performing the
asanas.
• Avoid jerking the body while getting
into the pose.
• Do not hold the final pose by pulling
and straining the body parts, as spon-
taneous consistent practice will give
dominion over the asana.
• The final pose is not important but
the approach is vital.
• Breathing pattern should be regular.
Take a comfortable meditative seated
• Practice asanas in a clean and healthy position which may be padmasana,
environment. vajrasana, sukhasan or ardhpadmasan.
Pranayama Press the upper and lower teeth and
The fourth limb of Ashtanga Yoga is touch tongue to the top front teeth. Open
Pranayama. The control over breath lips in a wide smile and inhale through
during the inhalation and exhalation the teeth producing “ssssssiiiii” sound.
process is pranayama Close mouth and exhale through your
Pranayama can be divided into 3 distinct nose. Repeat 10 times.
parts; Precaution : Keep spine erect and neck
1. Purak (Inhalation) : The process of straight and focus attention on the breath.
breathing in, the air into the lungs is Benefits : The inner parts, eyes and ears
called inhalation. experience cooling, digestion improves,
2. Kumbhak (Retention) : The process disorders caused by acidity is reduced.
of holding the breath is called (B) Suryabhedan :
retention. There are two types of Procedure :
retention that can take place.
Antarkumbhak where the breath
inhaled is retained in the lungs and
Bahyakumbhak where retention is
after the breath is exhaled from the
lungs.
3. Rechak (Exhalation) : The process
of breathing out, the air from the
lungs is called exhalation.
The practice of Pranayama is done
based on these three distinct parts. A
few practices of pranayama are given
that could be followed.
27
Take a comfortable meditative seated dharna, dhyana and samadhi. Mudras
position which may be padmasana, affect very specific parts of the body.
vajrasana, sukhasan or ardhpadmasan. The different prana in the body is
The left hand is placed in gnyan mudra balanced through the practice of mudras.
while the right hand is kept in Traditionally, the Rudhitil mudra, Yoga
pranavmudra. Eyes are gently closed. mudra, Sinhamudra, Brahmamudra,
Using the right hand little finger and the Ashwinimudra, Viparit karni mudra,
ring finger gently press and close the left Pranav mudra are the meditative mudras.
nostril. Inhale from the right nostril and Hathayoga pradipika and shivsahitya
exhale also from the right nostril. give 10 mudras while Gheranda Samihita
Precaution : Do not apply too much literature gives 25 mudras. Mudras are
pressure when closing the nostril. Do considered a separate part in yoga. The
not hold and keep breath. following are the 10 mudras according
Benefits : The digestive process (fire) is to the literature of Hathayoga: Maha
activated that helps metabolism. mudra, Maha bandha, Maha vedh,
Khechari, Uddiyaan, Muladharbandh,
Preparation to practice Pranayama Jalandhar bandha, Viparit karni,
• Expertise over asanas help effective Vajroliche sahajoli and Aamroli and
practice of pranayama. Shaktichalan.
• Body and mind should be totally Mudra are gestures formed by some
steady. part of the body. They guide the energy
• Breathing pattern should be calm flow to specific areas of the brain. They
and regular. are done in conjunction with breathing
• Do not practice pranayama where to increase the flow of Prana in the body.
the air is polluted. The practice of mudra develops a connect
• Pranayama should be practiced un- with the patterns of the brain that
der guidance of an expert. influence unconscious reflexes in the
different areas. The internal energy is
• Take care to avoid strain on breath-
balanced and redirected, creating an
ing, without a reason.
impact on the sensory organs, tendons
Mudra and glands veins.
Mudra is a Sanskrit word which is Classification of Mudras
expressed as happiness or joy (‘Mud’-
(1) Hand mudras : These mudras are
happiness, ‘da’- to give). Mudras are a
mainly used in the practice of
life enforcing invention in Yoga. Mudras
pranayama, dhyana and dharana.
are given an important place in Hath
The five fingers of the hand represent
yoga. The study and practice of mudras
the pancha mahabhoot. Thumb – sun
and bandhas help to experience the
/ fire, index finger – air, middle finger
effectiveness of Asanas and Pranayama.
– space, ring finger – earth, little
The practice of mudras can cause the
finger – water. Based on the
‘awakening of the kundalini’ – a life
imbalances in the constituents of the
force dormant and lying at the base of
body the mudras are used to keep the
the spine, leading to spiritual liberation.
body healthy. The outflow of body
The practice of Asanas and pranayama
energy is stopped through the practice
along with mudras and bandhas sensitizes
of mudras. Dhyan mudra, Bhairav
the individual and leads to the path of
mudra, Akash mudra, Vayu mudra,
28
Jal mudra, Hruday mudra are various
mudras performed by the hand.

Jal Mudra Hruday Mudra

(2) Expression of the face to perform

mudra : Eyes, ear, nose, tongue and
hands are used to perform many
mudras. Shambhavi mudra,
nasagraha drushti, Khechari mudra,
Dhyan Mudra Kaki mudra, Shanmukhi mudra,
Akashi mudra are many such known
mudras.

Bhairav Mudra

Khechari Mudra

Akash Mudra

Kaki Mudra
Vayu Mudra
29
(3) Mudras using body position : Benefits :
Viparit karni, yoga mudra, Tadagi
• Maintains physical and mental
mudra, Manduki mudra, Ashwini
mudra, etc. balance.
• Specific body energy is gained
• Intellect is activated effectively
• Mental peace and internal happiness
is experienced
• Positive approach is imbibed

Manduki Mudra

Exercise
Q.1. Fill in the blanks Q.2. Write answers
(1) ______are gestures formed by (1) Write any four names of Mudras.
some part of the body. (2) Explain and write a few lines on
(2) Yogasana make the body the concept of Yoga.
_____________. (3) Write any four benefits of
(3) Filling of the lungs with air is Mudras.
_____________. (4) What guidelines need to be
(4) Holding of the breath is followed while practicing
_______________. Asana.

Supplementary Studies :
1) Write information about one standing and one sitting asana not mentioned
in the text book.
2) Fill in the boxes. Mudra

Hand mudras ................... Body position

______, Shambhavi _________,

Vayu mudra mudra, _____ Manduki mudra




30
 5. Doping (Stimulants)

Objectives Doping in sports is becoming more

pervasive. More and more athletes are
(1) To create awareness of the ill effects falling prey to its use and causing
of stimulants. irreversible damage to their body. The
(2) To become aware of banned drugs objective to bring all athletes on the
and their ill effects. same platform through sports
competitions and have uniformity
(3) To be informed about doping. amongst them while competing with
(4) To create awareness among athletes each other based on their innate abilities,
to avoid doping. is lost.
(5) To be informed about the physical Doping by using forbidden drugs
and social dangers of doping. can be fatal. The life span of the
individual is shortened. Human nature
(6) To emphasise on enhancing the becomes very aggressive due to doping.
natural abilities of an athlete. There is the experience of emotional
(7) To create awareness and emphasise insensitivity leading to depression and
on clean competitions. lethargy.

Athletes strive to achieve success

taking great pains to train and putting
in a lot of hard work. The determined
athlete trains day in and day out to
outshine others in competitions. But at
times, the lure to prizes, money, fame
and many such benefits that come with
victory leads to bad decisions. The
athlete uses doping as a boost, to provide
the short cut method to long years of
training to help them win.
What is Doping ?
The unnatural use of performance
enhancing drugs to improve the athletes
physical abilities and qualities, it is
called doping.
Doping includes the use of steroids,
forbidden drugs such as stimulants,
narcotics, diuretics, peptide hormones,
and use of forbidden methods such as
blood transfusions.

31
 Performance enhancing drugs and To prevent such malpractices in the
their side effects field of sports, advanced high-tech
testing methods based on scientific
Drug Side effects methodologies have been introduced.
Kidney damage, liver For success in the field of sports there is
Anabolic a need for the right approach. To display
cancer, hair loss, low
steroid remarkable and legendary performances,
sperm count etc.
virtues of honesty, pride, fair play, team
Death caused due to spirit, team work, commitment and
Stimulants
heart failure courage needs to be fostered. Games are
played to experience true pleasure and
Elevated blood sugar recognise our unique potential. Players
levels, nausea, need to develop their natural sporting
Diuretics vomiting, diarrhoea, talents and enhance their performance.
dermatitis, lethargy, They need to stay away from the short
etc. cut route of doping.
Erythropoietin Highly increased red Supplement protein
(E.P.O) blood cell. The use of supplement protein powder
and creatine can also be a form of
Doping incidents in athletes doping. In India, many popular sports
(1) In 1986 an English cyclist died due persons, movie stars garner attention for
to over dose of Cocaine. their style and sophistication. A number
of popular sport stars and movie stars
(2) In 1986, American basketball player are known for their great looks and fit
Leonard Kevin Bias died due to body. In the craze to emulate them,
doping. teenagers who have just passed out from
(3) Professional footballer Don Rodgers school seek membership to gyms. They
died of excess doping. are in a hurry to look slim, well-shaped
(4) In 1988, Canadian sprinter Ben or muscular as per choice. Taking
Johnson was found guilty of doping. advantage of this express desire, most
His gold medal in the Seoul Olympics gyms have on sale supplements, protein
was taken back as he was proven powder and creatine which provide the
guilty for the use of anabolic steroids. gym great profit margins. Although
there is no great need for such
(5) In 1988 Seoul Olympics, Bulgarian supplementation for an average person,
weight lifter Angel Guenchev was masked information is given out to
banned from competitions for the increase the demand for these powder
use of diuretics. containers. Information on the natural
(6) 7 time cycling champion of ‘Tour de sources for pre work and post work out
France’, Lance Armstrong was found diet is not imparted in the gym. There
guilty for doping. is a misconceived notion created by the
gym trainers that the body will shape up
32
faster and better with such additions.
And people in a hurry to see quick results
end up spending huge amount of money
on such supplements.
For a toned and fit physique, the
body has to be trained over a period of
time consistently with a proper diet.
Only ingesting the artificial powder
forms of the food components, do not
get the body into shape. These instant
and express ways will backfire causing
damage to the body and health of the
individual. In extreme cases, the
individual can also risk losing one’s life.
However, over a period of time certain
supplements may be required depending
on the body’s response and metabolism.
But these should be consumed only after
consultation with a qualified doctor or
nutritionist.

Misconception Reality
1. Consumption of supplement (protein 1. When not really necessary the intake
powder) can generate six pack abs. of supplements can lead to kidney
failure.
2. Use of supplements will help quick fat 2. Supplements used for weight loss pose
loss. a health hazard.
3. I am a sports person or I train regularly 3. High level sports performance depends
so it is necessary that I consume on proper training and wholesome
supplements or performance enhancing diet. A well-balanced diet is sufficient
drugs. for a person who exercises for fitness.
4. High level performing sport stars, 4. High level performing sport stars and
movie stars use dope to build and movie stars maintain fitness by
maintain their attractive physique. physically working out and modifying
their diet in consultation with a doctor.

33
 Exercise
Q.1. Write answers.
(1) What is doping ? What are the side effects of doping ?
(2) Write the names of some narcotics ?
(3) What are the misconceptions with regards to ingestion of supplements ?
(4) Complete the given table below.
Dope Side effects
Diuretic ...........................................
.......................................... Death caused due to heart failure
Erythropoietin (E.P.O) ........................................
.......................................... Kidney failure, liver cancer

Supplementary Study :
(1) Mention the names of sports personalities found guilty of doping and banned
from competing, in the format given below.
Sr. Sports personality Country Sport Competition Year
No
1.
2.
3.
4.
5.

(2) Name two sports personalities who have won medals in the competition but had
to forfeit them having proven guilty of doping.
Sr. Sports personality Country Sport Competition Year
No
1.
2.



34
 6. Injury Management

Objectives shock to the muscle and joints is

(1) To be cognizant about possible protected by the body’s appropriate
injuries. response thus avoiding injury.
Cooling down exercises reduces
(2) To understand preventive measures harmful substances like lactic acid
of injuries. which accumulates in the body
(3) To be aware of the injury during training. Cool down exercises
management techniques. improves blood circulation and
(4) To understand need of appropriate provides maximum oxygen to the
body. The body recovers quickly and
sportswear and protective materials.
avoids injuries, muscle cramps and
Injuries are a possibility during sports muscle pain.
practice or competitions and the reason (3) Psychological preparation : If a
for these injuries could be many. There player of any game is not
are two forms of injuries, according to psychologically prepared, then the
nature of injury. chances to cause injury to self and
1. Minor injuries others during play is greater.
Player can play in these type of injuries Psychological preparation assists the
player in quick and appropriate
2. Major injuries
decision making, maintaining proper
Player cannot continue play with body posture with proper movements
major injuries and continuing play that help avoid injury.
could be dangerous. Such injuries
(4) Climatic conditions : Practice and
can be avoided with care and taking
competition environments need to be
precautionary measures.
as similar as possible. A difference
Precautionary measures to avoid in them, drastically affects
injuries performance of the body. Extreme
(1) Fitness : To achieve a level of cold, extreme warmth or places
performance the player needs an having greater air resistance, all
inherent ability. With fitness the adversely affect performance.
player can exhibit a worthy (5) Appropriate sportswear and
performance. During practice or protective material : The sportswear
competitions if the fitness levels of should not be too loose or too tight.
the player is excellent, then injuries Avoid sportswear that is obstructive
can be avoided. to playing. Avoid the use of damaged
(2) Warm up and Cool down : and broken equipment. Certified
Appropriate and adequate warm up sports equipment should be used to
prepares the complete body for avoid injuries.
further activities. Muscles, bones (6) Abide by the rules : Strictly adhering
and joints reach optimum to the rules of the game by players
performance capacity and so, any and spectators during practice and
35
 competition can help avoid possibility C) Cut
of injury and help exhibit the game
safely.
(7) Fatigue : Extensive competition and
practice sessions that lead to fatigue
should be avoided. Fatigue may
cause injury to joints, muscles and
organs in the body. Play or practice
should be stopped when experiencing
fatigue.
Basic awareness about the cause of
D) Sprain
injury during practice or competition
is essential for players to reduce
injury.
Types of Sports injuries :
Generally, three types of injuries
occur in sports
1. Soft tissue (skin) injuries
2. Joint injuries
3. Bone injuries
(1) Soft tissue (Skin) Injuries
E) Prick
A) Scrape

B) Bruises F) Punch

36
(2) Joint injuries C) Oblique fracture
A) Partial dislocation

Basic Position

D) Comminuted facture
B) Complete dislocation

(3) Bone injuries

E) Fracture of the metatarsal bone
A) Compound fracture
due to stress.

B) Greenstick fracture F) Compression fracture

37
 G) Segmental fracture Goal of first aid
1. To help casualties
2. To reduce distress in them
3. To save life
Motive of first aid
To provide appropriate first help to
the victim or casualty before getting
access to a doctor or hospital.
Importance of first aid
Injuries from games or sports when In normal day to day life or in the life
of a sports person, accidents can take
appropriate care is not taken place. Every individual should be aware
Game Types of injuries of first aid and how it needs to be
imparted. Moreover, there is greater need
Tennis Injuries to elbow,
amongst the sports teachers, trainers and
knee, leg sports persons to generate awareness
Boxing Injuries to the face, about first aid.
brain and fingers Injury management
Diving Injuries to head 1. Soft tissue injury management and
Fencing Face injury rehabilitation.
 Rest the injured body part.
Weight lifting Shoulder, back and
spine injury  Place an ice pack on the injured
part for 20 to 30 minutes.
Throwing Injuries to shoulder
 Do not massage the injured body
events and elbow
part for 48 hours.
Basket ball Fingers and shoulder  Clean the wound and bandage it
injury to stop blood flow.
Rafting Injury to nerves  Give cold compression to avoid
Horse riding Back and spine injury and reduce swelling.
Games on Injuries to hands and  Use pain killer medicines or spray
ice, Kabaddi, legs to reduce pain.
Kho kho  For support use safe and sturdy
equipment.
Training for long durations or constant  Visit the doctor for proper and
participation in competitions can cause complete treatment.
defect leading to injuries to the body.  Give appropriate rehabilitation
First aid exercises for the injured part till
Many a times, players get injured full recovery and retrieval of
while playing or practicing. On such complete mobility.
occasions, expert help may not be at 2. Joints injury management and
hand and so, appropriate and immediate rehabilitation
remedial measures need to be taken.
 If possible, reset the dislocated
This immediate remedial measure is first
joint with mild hands.
aid.
38
  Keep the patient in restful position  First ensure personal safety.
and avoid movement of injured  Call out to the victim and check for
part. response.
 Give cold compression to injured  Call out to others for help.
part to reduce swelling.
 Use or tie a support bandage to  Dial 108 for ambulance.
injured joint and take to the doctor.
 Evaluate the injury using
Arthroscopy or X-ray.
 Plaster the joint for a duration as
prescribed by the doctor.
 Get operated if required.
 Perform prescribed exercises for
recovery and strengthening of
muscles around the injured joint. Arousing Calling for help
3. Bone injury management and Check breathing
rehabilitation
 Examine if victim is breathing
 Stop movement of the injured part.
 If victim is not breathing kneel down
 Support the injured bone with flat to his side.
wooden scale or object.  Tilt the head backwards.
 Immediately take injured person  Raise the chin upwards.
to hospital.
 Wipe and clean mouth to clear the
 Examine the position and type of
breathing pathway.
fracture using bone scan or X-ray.
 Realign the broken bone through
surgery
 Plaster the affected area for a
duration as prescribed by the
doctor.
 Under the direction of the doctor,
include movements and regular
isometric exercises as prescribed.
Checking for breath Raising chin
Cardiopulmonary Resuscitation (CPR)
Chest compression at the rate 100 per
Note : minute
CPR is an emergency lifesaving first  Spread and keep left hand palm on
aid method. Before using this technique the centre of the chest
take the guidance of experts having  Place right hand palm over the left
in-depth knowledge and training hand and interlock fingers between
 Try to arouse the victim, call for them. Bend over the victim from the
help. waist and without bending at the
39
 elbow give chest compression 4-5 cm
deep.
 The chest compression should be at
the rate of 100 per minute.
 After every compression release the
pressure on chest to allow previous
position enabling blood flow towards
the heart.

Pressing and releasing chest with both

hands
Exercise

Q.1. Write answers.

Supplementary Studies :
(1) What is injury?
(1) While playing Kabaddi a player
(2) What are the preventive
has suffered a bone injury. As a
measures to avoid injury?
teammate how will you help
(3) What is meant by first aid? manage the injury?
(4) Classify the injuries under the (2) Complete the flowchart giving
two categories given below : the causes of injuries.
(cut, transverse fracture, pricked,
compound fracture, sprain, stress ...............................................
fracture)

Soft tissue injury Not performing warm up and cooling down

Bone injury exercises

....................... ........................
...................................................
....................... ........................
...............................................
....................... ........................
...............................................
....................... ........................
...............................................
....................... ........................

....................... ........................ ...............................................


40
 7. Modern Technology - Activism

Objectives together, instead of playing, children

(1) To know about modern technology spend time glued to mobiles, tabs or
computers.
(2) To generate awareness about the
Ideally in a day, a minimum of one hour
harmful effects of modern technology
should be set aside to participate in some
and its overuse
form of physical activity. But most
(3) To know about the contribution of studies indicate that maximum students
modern technology towards, are physically inactive.
physical activity and its
development

Technology and physical activity

Today’s world is known as a world
of Information Technology (IT).
Information Technology and advanced
technology has made human life very
convenient. Without leaving the house
all requirements can be ordered and
home delivered, using technology.
Appliances in the house can be switched
on or off and operated using the mobile.
Advanced technology has brought
about a comfortable lifestyle. In fact, it
has made many things easily possible.
But then, the question arises whether this
advanced technology is reducing our
activeness?
Although, modern technology has Family - 1
improved the work power, it has inversely
reduced the physical work capacity of
individuals. This has resulted in many
diseases attacking the human body.
Before such advancement of
technology, a family used leisure time to
be in the company of each other and
enjoy playing some games. During
vacations, students enjoyed skipping,
swinging on trees and so on. But today,
when children get together during
vacations or when the family gets Family - 2
41
 Obesity
Lack of
Weak
concentration
muscles 
and bones



Loss due to
excess


Psychological


screen time imbalance
Frustration

 
Neck/back
Stress
disorders
on eyes

Game - 1
materialistic advancement is being made
by leaps and bounds.
To really enjoy the benefits of
changing technology for convenience
and ease to use, it is necessary to adhere
to certain limits. Given below are certain
rules that can be followed. Think about
it.
Game - 2 Rule 1 : Using of computer/ mobile/
TV as per time pre decided by
Screen time and physical activeness parents.
Screen time refers to the time spent Rule 2 : Continuous use of computer or
in front of TV, computer, mobile and mobile for not more than 20-
video games. Children with longer screen 30 minutes.
time spend very minimal time engaging Rule 3 : Maintaining proper body
in physical activity. This increased posture by keeping the spine
inactivity deforms the physique, reduces erect and having the mobile or
muscle strength and increases an influx computer at an appropriate
of diseases. A variety of studies have distance from the eye.
also concluded that, increased screen
Rule 4 : Spending minimum 1 hour for
time is a reason for obesity among
physical activities like cycling,
children.
swimming or playing.
In fact, with the use of technology
mankind is making progress. However, Rule 5 : Using mobile or computer for
not limiting the use of technology will gaining new knowledge rather
weaken mankind physically, although than for social networking and
playing games.
42
Let’s resolve to follow all these rules Remember : we should at least walk
and increase physical activity along 10,000 to 12,000 steps every day.
with the use of modern technology.
Technology and Activism Some useful mobile applications :
The world of modern technology and A. Google fit
the day to day advancement in technology B. Samsung health
has brought drastic changes to routine
activities like using a mobile phone to C. Nike plus
talk, listen to music, watch videos, buy D. Run keeper
and sell items, etc. Technology has
E. Fitness builder
influenced daily life of mankind in a
large way but this technology can also (2) Wearable smart devices : Apparel
be used to keep oneself active. Let’s that provide details of vitals while
identify the technologies that can help, performing exercise are called as
to stay active. wearable smart devices e. g. Smart
(1) Mobile - Fitness application : Smart wrist watch. To make use of these
phones have made many things easy devices their related app is to be
in life. Some applications in them download to the mobile.
can be used to track intensity of
A. Smart Wrist watch : Nowadays,
exercise done, the duration of
wrist watches are available which
exercise, etc. and so increasing the
gives us information about our
awareness about staying active.
fitness, let alone time. e.g. duration
of exercise, calories burnt, etc.
Calorie Also, alarms and reminders alert
counting
the user for remaining sedentary
 for long time.
Weekly Duration of
work out B. Smart Rope : This skipping rope


summary of


exercise Mobile displays the number of jumps

fitness performed like an image in front
application of your eyes.


Distance of


walking/
Heart rate C. Smart Shoes : Special technology
 running
is used to make these shoes. The
electronic devices fixed in the
Sleep time shoes provides complete data of
your work out on your smart
phone.
Mobile fitness application
43
D. Smart Socks/gloves : These socks virtual games. The technology
and gloves, like the shoes gather generates a virtual image of the
data on the duration of time spend opponent. The equipment’s used
actively or the intensity of the like badminton racquet, cricket
exercises performed. bat or ball, table tennis bat, etc.
are made using special
E. Smart Shorts : Instead of the
technologies that are movement
regular shorts, these shorts have
a chip that saves the data about sensitive.
the exercise program onto the All the movements used in actual play
smart phone. on the ground are required while playing
F. Virtual games : Now a days, the virtual games. Therefore, these games
people prefer playing on a mobile provide a good opportunity to stay active
or the computer. As a remedial
to overcome this problem,
companies have introduced

Watch
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Wearable
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44
Benefits of exercising with modern  Information of exercise can be easily
technology : shared in friend circles.

 Objectives can be achieved.  Smart phones can measure and alert

the user of the exercise repetitions,
 Motivated to exercise. intensity and movement established
 Face the challenges. to improve exercise precision.
 Exercise with friends online.  Smartphones are capable of alerting
 Gifts and prizes can be won for user about proper body posture and
achieving targets decided on the appropriate distribution of weight
fitness apps. over hand and legs while doing
exercise and so helps to avoid
injuries.
Exercise
Q.1. Answer the following questions in Q. 2. Write whether true or false.
one sentence.
(1) No harm is caused to the body
(1) What is screen time? due to overuse of mobile.
(2) Name the wearable smart (2) While exercising appropriate
devices. body posture should be
maintained.
(3) Write the names of any two
mobile fitness applications. (3) Heart rate can be measured
using mobile fitness
(4) Write any two benefits of
applications.
exercising using modern
technology. (4) In virtual games player cannot
play without the guidance of
others.

Supplementary Studies :
(1) Measure and compare your screen time and activity time for a week.
(2) Make your own rules for self to limit the use of technological gadgets,
mobile and computer.



45
 8. Career Opportunities in Sports

urbanization and increased health

Objectives awareness could be another reason. We
(1) To explain the importance of see Sportspersons earn millions all over
professional attitude in life the world. Improved standard of living,
(2) To develop professional attitude in fame, stability, satisfaction and inner
students peace is very evident in their lives.
(3) To pursue professional goal
Today, society is tremendously passionate
towards sports and sportsperson. But
recognizing inherent capacity and
not all can become successful
interest
sportsperson. Even so, those passionate
(4) To explore various professional of sports, exercise and physical health
opportunities generated by physical and having an in-depth knowledge of a
education, sports, exercise and variety of sports can easily achieve
science. success in this field. So lets understand
(5) To generate awareness of marketing the career opportunities in the field of
skills and device marketing sports and physical education.
strategies. Player, teacher/ trainer opportunities
Earlier sports was seen as an (1) Player : state, national, and
entertainment, but now a days this international level medalist.
approach is changing rapidly. The scope Qualification : 12th pass,
in sports is expanding globally and our Opportunity areas : Government,
nation is not an exception. Along with semi government organizations,
the local level sports field, the awareness private organizations, professional
of different sports is proving to be sports organization and companies,
for Medal Winners in Maharashtra
remarkable at taluka and district level.
a 5 % quota for government jobs.
Not only this but we can see many events
happening at the national and (2) Physical education teacher :
International level. The huge response to Qualification : B.P.E., B.P.Ed.,
various sports competitions taking place M.P.Ed., M.Phil.
in remote villages, setting up of Opportunity areas : Primary,
gymnasiums and training centers for secondary, higher secondary and
various games in villages, sports and international schools,
gym facilities in five star hotels, ever (3) Director of physical education and
increasing number of recreational clubs sports :
in metropolitan cities, large number of Qualification : M.P.Ed., Ph.D., SET/
people walking or running morning and NET
evening for fitness in cities and villages, Opportunity areas : Senior college
all are indicators of the increasing
and Universities. SET/NET
awareness amongst population towards
fitness related activities. Fast paced
46
(4) Trainer : for various games/asst. (3) Sports medicine specialist/ assistant/
trainer/athletics director/ sports sports medicine physician :
information director/ training and Education : Diploma in sport
conditioning coach. medicine.
Qualification : Sports Authority of
Opportunity areas : Private hospital,
India- NIS (one year) and certificate
own business, clubs, private sports
course (6 weeks) etc.
center, member on medical squad of
Opportunities : Central and state International and nation level players.
government sports offices, private
sports organization, sports (4) Sports and fitness nutritionist/
entrepreneur, military and private Sports physician :
training camps and clubs etc. Education : Certificate course in
Health and Fitness sector sports nutrition, diploma in sports
Public interest towards health and nutrition.
physical fitness has been remarkable in Opportunity areas : Consultant in
the last decade. People are experiencing private hospitals, own business, tie-
the benefits of regular exercise. The up with various sports clubs, weight
field of fitness generates the opportunity control spa, squad member of medical
to earn money but more importantly own team, etc.
health can be maintained. Those who
(5) Sports psychologist/psychotherapist :
are in this field are always energetic,
happy and enthusiastic. Education : Post graduate diploma
(1) Fitness trainer/personal trainer/ in sports psychology.
gym trainer : Opportunity areas : Own business,
Education : Diploma in fitness personal advisor to sportsperson,
training, fitness trainer certificate consultant with various famous team
course, personal trainer course, or (Support staff member)
B.P.Ed., M.P.Ed., NIS (fitness), etc. (6) Physical therapist/ Physical therapy
Opportunity area : Various fitness assistant/ growth and development
centers, gymnasiums, training centers, expert/ sports massage therapist :
health clubs, figure saloon, own Education : Degree course in Physical
business or personal clients. therapy, master’s in physical therapy
(2) Sports massage therapist/ assistant : Opportunity areas : Support staff of
national and international level
Education : Diploma in integrated
teams, private business with famous
sports massage, certificate course in
sports clubs, Military training
sports massage, diploma in massage,
institutes (Private consultant)
sports massage course, government
recognized certificate and degree (7) Lab technician/ assistant :
courses. Education : Sports science laboratory
Opportunity areas : Hospitals, private technician course.
clubs, sports clubs or centers, personal Opportunity areas : Private
business, support staff for various institutes, research institutes studying
sports, military training institutes, etc. physical changes in sports players.
47
Sports media : Opportunity areas - Mega events
(1) Sports journalist/ sports news organized by pro sports franchises.
reporter/ sports writer/ sports (2) Recreation officer/ Sports center
columnist/ sports editor/ sports manager/ sports association
publisher, etc. manager/ sports development
Education : bachelor in sports officer/ assistant supporting coach/
journalism / television journalism/ athletics management officer/
radio journalism sports agent/ senior manager/ event
Opportunity areas : Private sports or facility officer/ safety officer/
media, e.g. newspapers, periodicals, consultant/ membership director/
Private institutes publishing sports outdoor recreation planner/
articles, free-lance column writer, etc. travelling secretary/ marketing
(2) Sports photographer/ Sports director/ executive director/
videographer/ camera operator stadium manager/ sports event co-
(Spider cam) Sports data operator/ coordinator/ equipment manager/
data analyst/ internet sports score board operator/ food
producer, etc. manager
Education : Certificate courses on Education : B.A. in sports
photography, videography, data management, advance diploma in
operating and data analyzing and food management, advance diploma
experience certificates in cricket management and
experience from private mega event
Opportunity areas : Private institutes
managing institute.
live telecasting national and
international sports events , Personal Opportunity areas : Companies
business. organizing mega sports event , Sports
related competitions, commercial
(3) Sports critic / sports talk show host
groups organizing sports events,
/ interviewer / radio sports producer
cruise jobs, sports equipment
etc. :
producing companies, sports
Education : Sports broadcasting management companies, Sports
training, cinematography course, marketing companies, sports
Expert of sports field and talented and advertising companies, Small and
experienced player of particular large sports organizations, recreation
game. club, sports complex, government
Opportunity areas : Radio and sports offices, BCCI, ICC, Football
telecasting private companies, private federation, hockey federation,
organizations telecasting local to YMCA, YHA, YWCA, similar
international (professional) government undertaking and self-
competition, own business financed institutes, private security
opportunity. organizations, etc.
Sports management area : Production and sale of sports equipment
(1) Sports manager : (1) Sports equipment seller/ manager/
Education - Certificate course in Retailer of sportswear : Person
sports management, bachelor of with knowledge of various sports
sports management, post graduate and anyone who is interested to work
diploma in sports management, etc. in this field.
48
 Opportunity areas : Private retail Field of Yoga
sports equipment manufacturer/ seller. (1) Yoga trainer/ yoga teacher/ yoga
(2) Sports equipment manufacturer therapist/ yoga instructor/ yoga
and wholesaler/ Sportswear aerobics instructor/ yoga research
manufacturer and wholesaler. officer/ yoga and naturopathy :
Person with knowledge of various Education : certificate course in
sports and anyone interested in this yoga, teacher’s training course in
field and who can invest capital for yoga, course in fitness-diet-yoga,
business. B.A. in yoga, B.Sc. in yoga science
Opportunity areas : International and yoga therapy, diploma in yoga,
companies researching changing M. Sc. in yoga science and yoga
needs and requirements of sports therapy, inner engineering, etc.
and sportspersons providing Opportunity areas : Resorts,
requirement and comfort, safety and gymnasiums, training institutes,
support for high performance health centres, housing society, yoga
standard. institutes, personal yoga training
(3) Sports equipment production centre, etc.
industry/ sports facility manager/ Private business in Sports field
product designer in sports: In (1) Self-owned private sports
depth detailed knowledge in various organizations : Clubs providing
sports, study of required sports latest training in various national
equipment, person aware of and international sports, fitness
modern and upcoming changes in centres, aerobic dance clubs, health
the field, diploma in sports club, dance studio, swimming
technology. training school, water sports centres,
Opportunity areas : National and adventure sports centre, (water base,
international sports equipment air base, land base) various sports
producing industries. academy, sports school (Government
(4) Sports equipment manufacturing krida-parabodhini), laughter club,
technician/ researcher/ material organizing sports expose, sports
engineer sports : Diploma in sports NGO, sports tourism, etc.
technology, advance diploma in (2) Game officials (Referees and
sports engineering (foreign degree) judges):
manufacturing system engineering in Education : Passing technical
sports, etc. official or referee exams of games
Opportunity areas : various industrial at the state, national and international
groups providing sports material in level.
national and international market. Opportunity areas : Government,
(5) Sports equipment production semi government, private, sports
skilled and unskilled workers : association organized competitions,
Person trained in technical education game official in state, national and
and person who can work as unskilled international competitions organized
worker. by major private companies and
Opportunity areas : Industries organizations.
manufacturing units for sports
equipment.
49
 Career in sports, fitness, and physical all streams. There is also a demand
education is in vogue today. The worldwide, for traditional sports unique
immense opportunities in the field of to our country, facilitated through some
sports is attracting students studying in formal and informal courses.
Exercise
Q.1 Answer following questions in Q.2 Match the following.
your own words. Group ‘A’ Group ‘B’
(1) Which career option would you (1) Sports management (I) Material
select from given sports field engineering
opportunities? (2) Sports sports
(2) What opportunities in sports equipment (II) sports massage
field are available for student of manufacturing therapist
the science stream? (3) Health and (III) Swimming
(3) Which field do you like from Fitness training school
this lesson and why? (4) Private (IV) Travelling
business secretary
Q.3 Complete the following diagram.

Private business in sports

Supplementary Studies :
(1) Take an interview of sports person working in government services as staff
/officer and prepare notes.
(2) Record an interview of sports equipment retailer and keep in your collection.

50
 9. Various Games

Objectives healthy and fit is by playing a sport.

Sports conditions and strengthens the
(1) To update information about the body, trains the mind to accept victory
games included in the sports or loss, but above all sports inculcates a
activities of the schools by School very important life skill self-discipline.
Games Federation of India. Sporting activity carried out fairly,
(2) To study the rules and regulations of with strict guidelines and rules enable
all games included in the list. competitive sports to be enjoyed. Along
with rules, competitive sports bring to
(3) To develop the skill sets required for the fore skill sets and temperament of
all games. the sports person. Thus, sports help
(4) To develop personality through develop the personality of the individual.
sports. Also, sport is no longer just a means of
entertainment but a profession.
(5) To provide information about Encouraging participation in sports
various competitions held for competition at different levels opens a
various games. plethora of opportunities for budding
talent.
The relation between civilization and
sports exists from ancient times. Every In India, various types of sports and
civilization has its own sports culture, games are played in different parts of
which has developed as per its this vast and ancient country. Each has
geographical, climatic and physical its own organizations and governing
conditions. In old days sports were a bodies that are recognized at state and
form of entertainment and used to display national level. The School Games
bravery. As time progressed Federation of India (SGFI) conducts
professionalism has creeped into it. competition in games and sports for
According to sports journalist Grantland school going children at the national
Rice ‘‘losing or wining in a game is not level. To participate at the national level
important, but the way you play the the district sports department conducts
game is more important’’.. competitions at the state, division, district
and taluka level. The yearly calendar
If we think about the Indian sports
of the SGFI lists the sports and games
scene, the youth here is not at all
included or excluded for competitions.
interested in moving towards any sport
other than cricket, as per a published Note : The Health and Physical
manual. The importance of sports is not Education teacher may choose the
only to limited to raise the image of the sport and games that can be encouraged
country by wining medals but sports has based on the geographic conditions,
tremendous importance in life. convenience and availability of
Sports not only, physically conditions equipment. Incorporate entertaining
the body, it toughens the mental attitude. traditional games to highlight local
Realization of a healthy mind in a culture and traditions. List of games
healthy body has led to a need to remain and sports competitions are given in
healthy and fit. One pathway to being the QR code.
51
 List of some games and sports

1. Invasion games 2. Net Games

1. Football 1. Ball badminton

2. Handball 2. Volleyball
3. Basketball 3. Shooting ball
4. Hockey 4. Throw ball
5. Kabaddi 5. Tennis
6. Netball 6. Badminton
7. Rugby 7. Soft Tennis
8. Roll Ball 8. Table tennis
9. Roller hockey 9. Sepak takraw
10. Tennikoit

3. Combative Games 4. Striking Games

1. Wrestling 1. Baseball
2. Wushu 2. Cricket
3. Judo 3. Softball
4. Karate 4. Carrom
5. Boxing 5. Squash
6. Kickboxing 6. Montexball
7. Sikai martial arts
8. Fencing 5. Target Games
9. Unifight 1. Archery
10. Teng Su-do
2. Rifle shooting
11. Kudo
12. Mallakhamb 6. Lifting games
13. Ashte do Akhada
1. Weightlifting
14. Taekwondo
2. Powerlifting

52
 7. Tag games 8. Other games
1. Kho-Kho 1. Athletics
2. Atya Patya 2. Swimming
3. Dodgeball 3. Gymnastics
4. Yoga
5. Chess
6. Modern pentathlon
7. Skating
8. Cycling (Track & Road)


53
 10. Various Sports Competitions

Objectives revive the ancient Greece Olympic Games

and in 1894 sent circulars to different
(1) To update information about various nations inviting them for a learning
national and international sports conference in Paris which resulted in the
events. modern Olympics. He is therefore, known
(2) To understand the history of various as the Father of modern Olympics.
sports events. The authority responsible for
(3) To know the different aspects of each organising the modern Olympic Games is
sports events. the International Olympic committee
(IOC). This committee consists of 1 to 3
(4) To comprehend the planning and representatives from every nation. Their
organizing aspects of sports at headquarters is at Lausanne, Switzerland.
various levels. The modern Olympics have continued to
adhere to the traditions, objectives and
Few International Sports Competitions elements of the ancient Olympics.
1. Olympic Games In Latin The motto of Olympic Games
2. Asian Games is Citius, Altius, Fortius. In English it
3. Commonwealth Games means Faster, Higher, Stronger. There are
4. SAF Games five circles in Blue, Black, Yellow, Green
and Red colour intermingled with each
Few National Sports Competitions
other on the Olympic Flag. These five
1. National sports events circles resemble five continents and their
2. Khelo India unity.
3. National school sports During the opening ceremony, the
Olympic Song is played. Then all the
players march on the tunes of the band
and salute to the chief guest. Afterwards
thousands of doves are set free on the
sounds of the bigul. At the same time the
Olympic torch enters the stadium and the
Olympic torch is lit. As the Olympic song
1. Olympic Games is being played, the Olympic flag is
The first ancient Olympics was held hoisted. An elite player from the host
in Athens, Greece in the year 1896. It is country takes the oath on behalf of all the
the effort of Frenchman Baron Pierre players. At this time players of different
Coubertin who organized a physical
countries mix with each other and display
education conference. A central committee
of 200 sports teams was set up in France the relationship of world brotherhood to
under his chairmanship. He proposed to the audience.
54
2. Asian Games federation held the first Asian Games from
4 to 11 March, 1951 in Delhi. The games
The end of World War II saw a revolution
witnessed the participation of 489 athletes
amongst nations in the Asian continent. The
from 11 countries and 8 sports disciplines.
Olympic values of friendship and not war,
The Asian games are conducted every 4
started penetrating worldwide. India was years. There is a 2-year gap between the
also not behind in this new change in the Olympic Games and the Asian Games.
field of sports. In Fact, India was ahead
3. Commonwealth Games
in the sports field in the Asian Continent.
After the Olympic Games, the
During this time GuruDatta Sondhi and

2010 Delhi Commonwealth Games

Commonwealth Games is another major
multisport event involving athletes from the
Commonwealth of Nations. These nations
2018 Jakarta Asian Championship are the political association of member
states that were former territories of the
many other strived hard to start sports British Empire. These games were known
festival of Asian Countries on the as the British Empire Games from 1930 to
Olympic platform. The western Asian 1950, the British Empire and Commonwealth
Games got a break due to the world war Games and British Commonwealth Games
but there was no break in the efforts of in the later periods.
GuruDutta Sondhi. To celebrate the coronation of King
With time, along with India many George V, the Festival of the Empire was
countries became independent. The idea of held in London in 1911 which included the
restoring the Far Eastern Games was raised inter-empire sports championship.
at the 1948 Summer Olympics. However, India received the honour of hosting the
Guru Dutt Sondhi, a member of the 2010 Commonwealth Games in New Delhi.
International Olympic Committee from 4. SAF Games
India, proposed the idea of a whole new The South Asian Games formerly
competition - Asian Games, as a sporting known as the South Asian Federation
event where all Asian nations can be Games are a biennial multi-sport event held
represented. It succeeded the Far Eastern among the athletes from South Asia. The
Games and was the revival of the Western desire to promote a friendly and amicable
Asiatic Games. relationship amongst the seven SAARC
The proposal of Guru Dutt Sondhi led to nations, led to the establishment of the South
the forming of the Asian Games Federation Asian Federation Games in 1981 in Delhi.
in 1949 that owned the Asian Games. The The South Asia Olympic Council (SAOC)
55
formed in 1983 is the governing body for for all the Indian sports, as well as
these games. establishing India as a great sporting
The first South Asian Games were nation.
hosted by Kathmandu, Nepal in 1984. This Khelo India is the platform to inspire
multi sport event has been organized every young talent to showcase their tremendous
year from 1984 to 1987 except in 1986 as it potential, scout for talent and groom them
was a year of Commonwealth Games and by providing state of the art infrastructure
Asian Games. From 1987 onwards it was and training of the highest levels. This
held every 2 years. The participating nations initiative took flight in 2018 due to efforts of
for the South Asian Games include India, then Sports Minister Col. Rajyavardhan
Afghanistan, Bangladesh, Bhutan, Singh Rathore, Olympian with bronze
Maldives, Nepal, Pakistan and Sri Lanka. medal in Shooting.
1. National Games • Khelo India Youth games is held
annually.
The first National Games on the lines of
• It is a national level multidisciplinary
the Olympics were held in 1985 in New
grassroot games in India.
Delhi in memory of Indira Gandhiji.
The duration and the regulations of the • It is held for two categories, namely
National Games are within the under – 17 years school students and
jurisdiction of the Indian Olympic under – 21 years college students.
Association. All states and Union • 16 sports were included for the Khelo
territories were allowed to participate in India youth games competition
these games. The main objective is to • Talented players identified in priority
inculcate unity and the spirit of sports disciplines would be provided
sportsmanship through participation in financial assistance of INR 5 lakhs per
these games. annum for 8 years.
2. Khelo India • Promotion of 20 universities across
India as hubs for sporting excellence.
The importance of sports and fitness in • Focus on nurturing talent and connecting
one’s life is invaluable. Playing sports rural India to global games.
inculcates team spirit, develops strategic
• Efforts to encourage an increased
and analytical thinking, leadership
penetration of sports in the education
skills, goal setting and risk taking
curriculum, with a tool kit to measure
abilities. A fit and healthy individual
physical fitness levels.
leads to an equally healthy society and
strong nation.
The Khelo India programme has been Activities :
introduced to revive the sports culture in Find information about National School
India at the grass-root level and achieve Games.
sporting excellence. The revamped
Khelo India Scheme was launched
during the financial year 2017-18 with
the twin objective of mass participation
and promotion of excellence in sports.
The aim was to build a strong framework

56
 Exercise
Q.1 Answer in one sentence. (8) In which year was the first
national games conducted?
(1) In which year was the first
modern Olympics conducted? Q.2 Answer in one sentence.
(2) Who is known as the father of a) The first modern Olympics was
modern Olympics? held in the city of _______.
(3) In which year was the Indian b) The headquarters of the
Olympic Association International Olympic
established? Committee is in ________.
(4) What is the motto of the Olympic c) The first Asian games was
Games? conducted in the year _____.
(5) Who is the founder of the Asian
d) The Commonwealth Games
games competitions?
were conducted in India in the
(6) What is the total number of year _________.
nations that participate in the
e) The 2018 inaugural Khelo India
Commonwealth Games?
Youth Games was conducted in
(7) In which year was the first South ______________.
Asian Games organized?

Supplementary Study :
(1) List the different games and disciplines that are included in the modern
Olympics games.
(2) Write the player's information in the picture below.



57
 Success Stories of Sportsmen

Sportsperson to Sports Minister - As a lieutenant in the Indian Army he

Rajyavardhan Singh Rathore won a silver medal in the men's double
trap shooting event at the 2004 Athens
Olympics. Rajyvardhan played a crucial
role in winning gold for the team in the
Asian Clay Shooting Championship held
in the year 2005. He won gold medals
three times in the Asian competitions
between 2002 and 2004. Rajyavardhan
won 25 international medals in various
competitions like the Commonwealth
Championships of 2002 and 2006, the
ISSF World Shooting Championships
Rajyavardhan Singh Rathore was and the Asian Clay Target
born to Col. Laxman Singh Rathore and Championships.
Manju Rathore on January 29, 1970 in After retiring from the army, he
Jaisalmer, Rajasthan. He became the became active in politics. In 2014 he
first Indian to win a silver medal in was elected to the Lok Sabha and served
men's shooting double trap at the as Minister of State for Information and
Olympics. Broadcasting following which he was
In school life, Rathore was an entrusted with the Sports Ministry which
outstanding player in basketball, he took up very passionately.
volleyball, cricket, football, kabaddi and He believed sports participation
athletics. He was awarded a scholarship amongst the youth is vital for the future
from the School Game Federation of of the country, inculcating leadership
India for his outstanding performance in qualities and nurturing virtuous
national cricket. Representing National individuals. Indian sportspersons should
Defence Academy (NDA) basketball have access to international platform to
team, he won Gold medal for individual display one’s skills and abilities to the
performance. He was honored with the world. With these thoughts,
"NDA" Blazer's Best Player award. After Rajyavardhan Rathore implemented
entering Indian Military Academy in many innovative plans like Khelo India
Dehradun, he won gold medals in and Target Olympic Podium (TOP) that
volleyball, football, cricket, boxing, resulted in generating keen interest for
water polo. Being the best player, he sports.
was awarded the Gold Medal of the Sikh In recognition to his contribution to
Regiment and received the Board of the field of sports, Rajyavardhan Rathore
Honour for Best Cadet. was awarded the Arjuna Award by the
In 1996, Rajyvardhan Rathore began Government of India in 2003-04 and the
his training for shooting at the Army Rajiv Gandhi Khel Ratna award in
Marksman Infantry School and regular 2004-05. He went on to receive the
practice took place at K.D. Karni Singh highest civilian award the Padma Shri
Shooting Range in Delhi. In 2003, he in 2005-06 and was the first Indian
won bronze medal in the World soldier below the rank of brigadier to
Championship held at Nicosia in Cyprus. receive such a medal. All Indians salute
this talented sportsperson!
58
USHA - Tenacious Personality Kannur district. Usha won a scholarship
of Rs 250 from her district and joined the
new facility for athletic training. Her
parents especially her mother, encouraged
and gave her confidence.
P.T.Usha's career
At the age of 16 she became the
youngest Indian athlete to qualify for the
Olympics held at Moscow in the year
1980.
In 1982 Usha bagged a silver medal
in the 100 m and the 200 m run, at the
Asian Track and Field, Usha bagged gold
PT Usha is a dominant personality in the 400m. She created a world record
both in India and the world over and was by winning gold in 100, 200, 400 metre
a great athlete. Even today, children take run, In the 1986 Seoul Asian Games,
her name when talking of the fastest Usha brought home four gold medals and
woman on the track. a silver in the 100 meters run.
Born on June 27, 1964 as the second Her outstanding achievement in
daughter of 6 children to Paithal and athletics earned her many names such as
Lakshmi Amma, she lived with her family ‘Golden Girl’, ‘Payyoli Express’. and
in a village named Payyoli, Kozikhode many more. For her excellent
district, Kerala. P T Usha comes from a achievements in sports, in 1984, Usha
very humble and poor background. Even was conferred with the Padma Shri and
then she displayed a special aptitude and Arjuna Award.
passion to play which was noticed by the In 1991, the golden girl found her
sports loving Physical Education teacher better half in V. Srinivasan. The duo got
of her school Balakrishnan Master. Once married and were later blessed with a son
while talking to parents, his eyes fell on a named Ujjwal. The sabbatical she took
group of small girls playing in the field. from athletics for moving the family way
He noticed a pair of very fast-moving feet did not hinder her return. She continued
in the group. It belonged to a dusky girl winning medals and breaking National
in blue skirt and white blouse. Patiently records and at the age of 34, she won
waiting for their game to finish he gently silver medal in the 200 and 400 meters
called and enquired her name. Very shyly run in the Asian Track Federation meet
she responded Usha of class 4. held at Fukuoka in Japan, proving that
Balakrishnan Master used to select age cannot be a barrier to any success.
few students and make them practice She did not stop after doing so much.
running and jumps in preparation for To keep her dream alive, she runs an
competitions. Usha too joined them. In athletic school in kerala, where she gives
return he used to provide them tea and athletic training to the youth.
snacks from a nearby stall which the
children enjoyed. The PE teacher made P T Usha in the Asian Games
Usha from 4th standard, run with the 1982 – Delhi, 2 silver medals.
district champion of the 7th standard and 1986 – Seoul, 4 gold medals, 1 silver
PT Usha won that race. It was a defining medal
moment, a beginning of her exploits on 1990 – Beijing, 3 silver medals
the athletic track. In 1976, the Kerala
government started a training center at 1994 – Hiroshima,1 silver medal
59
 Complete the table by getting the following players information.
Sr. Name of the Types of play Competition Awards
No player Performance
1. Khashaba Jadhav

2. Leander Paes

3. Karnam
Malleshwari
4. Rajvardhan Singh
Rathod
5. Abhinav Bindra

6. Sushil Kumar

7. Vijender Singh

8. Vijay Kumar

9. Yogeshwar Dutt

10. Mary Kom

11. Saina Nehwal

12. Gagan Narang

13. P. V. Sindu

14. Sakshi Malik

15. Hima Das


60
 Practical work

Physical Fitness
• Training Methods : Circuit Training, Weight Training, Plyometric Training,
Fartlek Training, Obstacle course, Aerobics / Zumba, ABC Drills, etc.
1
Suggestions : While practicing these training methods, one should know the
number of sets, order of rotations, relaxation between two sets, intensity, variety,
complexity and integration of the two exercises accordingly.

Athletic Events (compulsory)

• Running - 100m / 200m / 400m any one; 800m / 1500m any one
2 • Throwing and jumping events - Practice any one throw and one jump. In ad-
dition to this practice other field events (optional).

Various games and sports events

• In order to gain proficiency in any of the two games played in the previous
3 standard, the game should be practiced using advanced techniques. The
practice should include warm up exercise, sportsmanship and tactics.
Relaxation after doing practice.

Yog
• In addition to the ‘Asanas’ provided in the textbook, at least five ‘Asanas’
should be practiced in sitting position, standing position, supine and prone
4 position.
• Pranayama : Practice Anulom vilom Pranayama.
• The Kapalbhati postures given in textbook should be practiced.

Activities (At least one of the given activities should be completed in each
session.)
• Bicycle trip
• Keeping records of physical activity with the help of a fitness app. (At least
seven days)
• Exhibition of sports equipment (in picture format, replica or actual sports
equipment, etc.)
5 • List the various exercise equipment. Try new exercises using different
equipments.
• Conducting a sports quiz.
• Visit a sports complex and record the sports facilities available there.
• Conduct inter class competitions of any one sport at school on the basis of
the Premier League. (e.g. player auctions, team owners, team managers,
coaches, etc.)
• Set and achieve a goal of performing mass level ‘Suryanamaskar’
IMPORTANT NOTE : The practice of any sports skill, physical activity, or field play
etc. should be done only under the guidance of experts.

61
 Below is a list of some sports websites, to help which you explore more by visiting
your favorite sports websites.

1. Various competition web sites 2. Websites for various sports league events

www.olympic.org www.prokabaddi.com
www.thecgf.com www.prowrestlingleague.com
www.olympic.ind.in/national-games www.pbl-india.com
www.kheloindia.gov.in www.indiansuperleague.com
www.sgfibharat.com www.provolleyball.in
www.iplt20.com

3. Various sports websites

www.basketballfederation of india.org www.boxingfedertion.in

www.handballindia.in www.indiaboxing.in
www.the-aiff.com www.BCCI.tv
www.hockey india. org www.ballbadmintonindia.com
www.volleyballindia.com www.indianarchery.info
www.badmintonindia.org www.aitatennis.com
www.swimming.org.in www.thenrai.in
www.indiangymnastics.com www.fencingassociationofindia. com
www.khokhofederation.in www.indiankabaddi.org
www.indiaskate.com
www.rollball.org
www.ttfi.org
www.wrestlingfederationofindia.com
www.ipa.co.in
www.indiancarrom.com
www.onlinejfi.org
www.indiasquash.com
www.indianathletics.in

Doping : www.nadaindia.org www.wada-ama.org

Obesity : www.who.int/news-room/fact-sheots/detail/obesity-and-overweight



62
63
 • पाठ्यपुस्तक मंडळाची
वैशिष्ट्यपूर्ण पाठ्येत्तर
प्रकाशने.
• नामवंत लेखक, कवी,
विचारवंत यांच्या
साहित्याचा समावेश.
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