Study material of 12 th class physical

education
1 chapter: Management of Sporting Events

Sports Events Management?

Sport event managers deal with a wide range of problems associated with planning,
organizing, staffing, directing & controlling, and executing sporting events.

Managers of sporting events are in charge of organizing and carrying out every
detail. They work hard at every level to make sure that every event runs smoothly
and that viewers are interested, from neighborhood fundraisers and school sports to
the top leagues and international contests.

Functions of Management –

Planning – Planning is the process of creating a strategy to accomplish goals,

address issues, and enable action. Even some impossible tasks can be accomplished
in the world of games and sports with the aid of effective preparation.

Organizing – Organizing role includes making arrangements for hospitality

management, including lodging, food and drink, hostesses, etc. and contacting
sponsors. Simply said, organisation is carrying out the event within the parameters
established by planning.

Staffing – The process of selecting qualified candidates for managing the particular
event is known as staffing. Staffing refers to the process of hiring new employees
after assessing their qualifications and assigning them specific job tasks in
accordance.

Directing – Directing personnel is a leadership quality, and includes letting staff

know what needs to be done, and also by when. It includes supervision of personnel
while simultaneously motivating them.

Controlling – Control is a management function that aids in error detection and the
implementation of corrective measures. This is done to reduce departure from
standards and make that the organization’s stated goals are met in the desired way.
Formation of Committees

Numerous committees are formed to organize any sporting event to ensure a

methodical and organized process. The creation of committees must be based on the
top, medium, and lower levels of management. People are selected for the
appropriate committees based on the sport’s level or location.
Organization Committee

The organizing committee, sometimes known as the “OC,” is the group of individuals
designated to manage and carry out the competition and all events leading up to it.
This group may also include any additional authorized individuals.

Various Committees & their Responsibilities

There are 4 committees under an organization committee.

Technical Committee

This committee handles the technical aspects of the events, such as requests for the
purchase of sporting goods and the timely completion of matches by officials who
have been chosen for their different games and sports (referees, umpires, judges,
timekeepers, etc.).

a. Pre-sports event/ tournament – Before the event, it is the responsibility of the

Technical Committee to present a request for equipment purchases, an invitation and
confirmation from officials to conduct a sporting event.

b. During sports event/ tournament – The Technical Committee is in charge of

organizing matches, hosting the jury, maintaining the fields’ cleanliness and layout,
gathering score sheets and other pertinent paperwork from officials.

c. Post sports event/ tournament – The Technical Committee makes arrangements

for the fields’ maintenance, cleaning, and layout once the event is done, as well as for
the return of all equipment to storage.

Finance Committee

The Finance Committee’s primary responsibility is to oversee the event’s finances.

The committee’s main areas of attention are finalizing sponsorship, monitoring
money coming in and going out, buying equipment and other necessities for running
the event, and paying officials.

a. Pre sports event/ tournament – The Finance Committee is in charge of

establishing the budget, buying sports equipment, stationery, medals, certificates,
and other requirements as requested by the other committees before the event.

b. During sports event/ tournament – The Finance Committee monitors the inflow
and outflow of funds, as well as the payment and compensation of officials,
throughout the course of the event.

c. Post sports event/ tournament – Once the event is over, the Finance Committee
examines all records related to settlement of the bills and accounts, and prepares the
financial report.

Marketing Committee

The Marketing Committee creates plans and strategies to market the event with the
aim of attracting sponsorships and media attention. Publicity can be carried out
using a variety of platforms, including social media, print media, television, email, etc.

a. Pre sports event/ tournament – The Marketing Committee develops a plan for
recruiting sponsors, promoting the event, setting up meetings or making calls to
potential sponsors, creating memorandums of understanding for potential sponsors,
etc.

b. During sports event/ tournament – The Marketing Committee makes

arrangements for the event to be televised, produces press releases, works with the
media, administers communication channels, and fulfils sponsor needs as per MoUs.

c. Post sports event/ tournament – Once the event is over, the Committee issues a
press release, and may arrange for a re-telecast of the event.

Logistics Committee

This committee’s duties are more varied and include everything from providing
transportation, boarding, and accommodation to providing refreshments, decorating
the venue, and overseeing the event’s ceremonies.

a. Pre sports event/ tournament – The Logistics Committee is responsible for

organizing the placement, arrangement, and ordering of stationery, chairs, tables,
souvenirs, light and sound equipment, bouquets, invitations to stakeholders.
b. During sports event/ tournament – While the event is in progress, the Logistics
Committee is responsible for the conduct of the Opening and Closing Ceremonies,
checking registration, distribution of refreshment, management of spectators,
handing over of medals and certificates.

c. Post sports event/ tournament – After the event, the Logistics Committee
supervises cleaning of the venue, and placing of the items back in their appointed
places.

Fixtures –
The programme detailing which team will play whom, where, and when is referred to
as a fixture. ‘Fixture is a process of arrangement the team in systematic order in
various groups for competitive fights for physical activity’.

Knock-Out (Bye & Seeding)

Knock-Out tournaments helps to manage the team, In knock-Out the losing team
will be automatically eliminated from the competition. This type of tournament
winners team will continue in the competition and losing team will be eliminated
from the tournament. Teams may be awarded a “bye” or be seeded if the number of
competitors or competing teams is not a multiple of 2 (i.e., 4, 8, 16, etc.).

Bye – A bye in sports refers to the preferred standing of a player or team who
advances without having to face an opponent in the first round of a tournament.
Teams are typically given a bye by the organizing committee if they are unable to
play a round for one of the following reasons –

1. Uneven distribution of teams in tournament

2. Separate pooling of previous winners in same group to create even
competition.
3. To avoid one team from playing more matches on a single day than the other
Seeding – The process of seeding involves placing strong teams in games so that
they do not play against each other at the tournament’s opening.

League Tournament or Round Robin Fixture

In League or Round Robin Tournament each team has to play once with all the
remaining teams of the tournament. The league tournament is known as round robin
tournament. Regardless matter whether they win or lose, each team competes in its
own zone. One team wins the inter-zonal or group tournament after all the zonal
winning teams rematch in league play.

Determine the number of matches by applying following formula: \\

Number of teams = n \\

Total number of matches = \dfrac{n(n-1)}{2} \\

If teams are 6 then \dfrac{6(6-1)}{2} = \dfrac{36-6}{2} = \dfrac{30}{2} = 15 \\

This means, 15 numbers of matches will be played in league tournament. If teams are 7 then \\

21 numbers of matches will be played in league tournament

Here, we will study two types of methods to fix the team in league tournament
namely Cyclic Method and Stair Case Method:

Cyclic Method

In the circular method, one team will be fixed in place while the other is rotated to
finish the cycle. If teams are even-numbered, the first scenario may occur; if teams
are odd-numbered, the second scenario may occur. Let’s examine the proper fixture
placement in these two scenarios.

Even number of teams in tournament does not require giving of any bye to any team
and to find out number of rounds, formula will be number of teams – 1.
Total number of teams= 6 Total number of rounds = 6–1 = 5
In order to draw fixture for odd number of teams one bye will be given to one team
in one round and in next round another team will get a bye. Rounds in the
tournament will remain the same.
Total number of teams = 7 Total number of rounds = 7

Staircase Method

In the staircase method, one team will be put on the top step and will compete
against all the other teams in the tournament. The next team down will be fixed to
compete against the other remaining teams, and so on.

Here, we’ll look at the Cyclic Method and the Stair Case Method, two different ways
to fix a team for a league tournament:
Cyclic Method – In the circular method, one team will be fixed in place while the
other is rotated to finish the cycle. If teams are even-numbered, the first scenario
may occur; if teams are odd-numbered, the second scenario may occur. Let’s
examine the proper fixture placement in these two scenarios.

Staircase Method – In the staircase method, one team will be put on the top step
and will compete against all the other teams in the tournament. The next team down
will be fixed to compete against the other remaining teams, and so on.

2nd chapter:Children and women in sports

Common Postural Deformities

There are many different postural defects, some of which are listed here with
suggested treatments. Corrective exercises must be carried out with the guidance
and supervision of a doctor or physiotherapist.

Knock Knees
Knock Knees, also known as Genu valgum, is a knee misalignment that turns the
knees inward. As a result, both knees touch or knock against each other in a normal
standing posture but there is a gap of 3-4 inches between the ankles.

Corrective Measures

The finest exercises include riding a horse, keeping a pillow between your legs, and
staying still for a while. Yoga and exercise can help straighten and stabilise the knees
for the majority of persons with Genu valgum.

Flat Foot

Pes planus and falling arches are additional names for the flat foot. One or both of
the feet may have little to no arch, which is known as flatfoot. The bottom of your
feet press into the ground when you stand. A foot’s arch is usually hidden, but
occasionally it can be seen when you lift the foot. Flat feet are a common congenital
defect.

Corrective Measures
Exercises that involve walking, standing or jumping on all four feet in all directions, as
well as skipping rope, help to build strong foot muscles.

Round Shoulders

A narrow curve in the upper back is caused by round shoulders, a postural

malformation in which the shoulders are bent forward from their optimal position. It
results in abnormal postural alignments such hyperkyphosis, often known as
hunchback and anterior head carriage or front head position.

Corrective Measures

The most crucial steps in treating rounded shoulders are muscle strengthening,
stretching, and attempting to balance out the muscles by performing planks, pull-
ups, reverse shoulder stretches, chest stretches, T stretches, wall stretches, Handclasp
stretches, etc.

Kyphosis

Kyphosis is a more pronounced front-to-back bend of the spine. Abnormal forward

rounding of the upper back is known as kyphosis. Other names for kyphosis include
Hunch Back and Round Upper Back. The Greek word kyph, which meaning bent or
bowed, is the root of the English word kyphosis. It is a spinal ailment where the
curvature of the upper back becomes more pronounced or pronounced.
Corrective Measures

To get the best results, you should practise yoga asanas like Dhanurasana,
Chakrasana, and Bhujangasana in addition to physical therapy, swimming, exercising
with a gym ball, band exercises, and physical activity.

Lordosis

Lordosis is derived from the Greek word lordos, which means to bend backward. The
neck, upper back, and lower back of the spine all have slight curvature. The upper
back’s kyphotic (S shape) and lordotic (S shape) curves are what give the spine its S
shape (neck and lower back).
Corrective Measures

Exercises that strengthen the pelvic area, such as sit-ups, leaning against a wall and
pulling your spine backward, and lying on your back and rising your arms and legs at
the same time, will be very beneficial. Yoga asanas like Halasana and Dhanurasana
will be beneficial.

Scoliosis

The Greek word skolios, which meaning bent, is where the name scoliosis originates.
When the spine is twisted to one or both sides of the body, it is said to have scoliosis.
It is a posture of the body’s sideways curvature or extreme lateral curvature. In this
disease, the spine rotates, twists, or bends into a C- or S-shaped configuration.
Scoliosis affects girls more often than boys, It can happen at any age.
Corrective Measures

It is not essential to treat mild cases of scoliosis. In order to prevent the curvature
from getting worse, some kids might need to wear a brace. Others could require
surgery to straighten their spines and prevent the condition from getting worse.
Exercises like swinging and hanging from horizontal bars ought to be performed on
the other side of the C-shaped curve.

Bow Legs

Bow Legs, often referred to as Genu varum, is a kneeling position in which the legs
appear to be curled into a bow while the feet and ankles are in contact. Bow legs are
common in babies and young children. It may be brought on by a deficiency in
calcium, phosphorus, or vitamin D and is easily treatable when caught early.
Corrective Measures

In addition to a proper consumption of a balanced diet, the use of braces and

adapted shoes may prove to be beneficial. It could also be beneficial to walk on the
inside of your feet.

Participation of Women in Sports in India

Women’s participation in sports has dramatically increased, there is still a significant
gap between women and men’s participation rates. Sports equality is still hampered
by these inequalities. Many organisations and programmes continue to be
conservative and do not support gender equality in sports.

According to the study, up to 64% of Indian people did not engage in any sport or
physical activity. When the data was broken down by gender, the results were even
worse: nearly 1.5 times as many men (42%) as women (29%) reported playing sports.

Constraints for Women’s Participation in Sports in India

Physical Constraints – In general, it refers to a sportsperson’s characteristics, such

as their levels of physical fitness. The level of sports performance is lowered if any of
these necessary elements are not reached. Several examples are: heavy limb, pelvic,
or abdominal muscles, poor posture, postural imbalance, or flat foot muscles.

Physiological Constraints – Physiological limitations describe how organ functions

ultimately affect how well the system coordinates. When an organ is dysfunctional, it
affects how well a person performs in sports. Some women have lower numbers of
RBCs, a lower percentage of haemoglobin, a smaller or less robust heart and its
blood circulation, and a smaller or less robust respiratory system.
Psychological Constraints – The behavioral process is influenced by psychological
factors such as higher levels of anxiety or anger, low self-esteem, lack of drive for
accomplishment or interest.

Social Constraints – Social norms describe how society as a whole and the sports
world in particular behave. Relationships with coaches, arena personnel, training
partners, teammates, rivals, and referees have an impact on not only performance
but also participation throughout training and competition.

Religious Constraints – In cultures with fundamentalist and conservative religious

beliefs, there are many restrictions on religion. They worry that society will reject
them for breaking beyond the boundaries of their religion. This could possibly be the
reason why there are fewer Indian women who participate in sports.

Economic Constraints – The biggest barrier to women’s participation in sports is

thought to be financial limitations. Women leave the sporting world due to a lack of
funding and sponsors. The triangular or pyramidal variables amplify economic
restrictions.

Menarche

Menarche is the term used to describe a female adolescent’s first menstrual cycle.
The average age of menarche’s onset is 12.4 years, and it normally happens between
the ages of 10 and 16.

There are different types of menstrual disorders which are given below:

Pre-menstrual Syndrome – There are many different signs and symptoms of

premenstrual syndrome (PMS), including mood swings, sensitive breasts, food
cravings, exhaustion, irritability, and sadness. Premenstrual syndrome is thought to
have affected up to 3 out of every 4 women who are menstruation.

Amenorrhea – When a person turns 15 without having had a period, they are said to
have primary amenorrhea, which is the lack of menstruation. Although anatomical
issues can also induce amenorrhea, hormone levels are the most frequent cause of
primary amenorrhea.

Dysmenorrhea – Dysmenorrhea is the term used to describe a condition in which

menstruation is accompanied by excruciating pain or frequent cramping.
Dysmenorrheal symptoms can include cramping in the lower abdomen, low back
pain, leg discomfort, nausea, exhaustion, weakness, etc.
Menorrhagia – Menorrhagia is characterized by heavy and long term or continuous
menstrual bleeding.

Polymenorrhea – Polymenorrhea is a term used to describe a menstrual cycle that is

shorter than 21 days.

Oligomenorrhea – Oligomenorrhea is infrequent menstruation. More strictly, it is

menstrual periods occurring at intervals of greater than 35 days.

Metrorrhagia – Metrorrhagia refers to missed, delayed or erratic periods or

abnormal bleeding patterns.

Postmenopausal bleeding – Postmenopausal bleeding is bleeding that occurs after

one year of menopause or after a woman has stopped having menstrual cycles due
to menopause.

Female Athlete Triad

Athletes who participate in sports like long distance running, cycling, cross country,
etc. must consume a balanced diet because these activities call for high levels of
energy and a substantial caloric intake. These stresses endanger the health of the
athlete and cause Female Athlete Triad. The American College of Sports Medicine
coined the word “triad” and originally defined its three components in 1992.

• disordered eating,
• amenorrhoea and
• osteoporosis
Osteoporosis – Osteoporosis is caused by a lifelong deficiency in calcium. Low
calcium consumption increases the risk of fractures, early bone loss, and decreased
bone density. eating problems. Bone deteriorates in both men and women who
severely restrict their food intake and who are underweight.

Amenorrhea – When a person is considered primary amenorrheic, they have not had
their period by the age of 15. Although anatomical issues can also induce
amenorrhea, hormone levels are the most frequent cause of primary amenorrhea.

Eating Disorders – The term “disordered eating” is used to describe a variety of

unusual eating habits that may or may not be cause for an eating disorder diagnosis.
Anorexia nervosa and bulimia nervosa are two examples of eating disorders that are
diagnosed using stringent guidelines.
 3rd chapter: Yoga and lifestyle
Yoga Asanas as a Preventive Measure
Yoga is a very old system of disciplines or practises for the body, mind, and spirit that
has its roots in India. Asana, according to Patanjali, refers to a stable and comfortable
stance, or Sthira sukham asanam. Asana is defined in the Bhavanopanishad as “to sit
in a comfortable position or posture for everlasting period.” Asanas can be divided
into three categories: corrective, relaxing, and meditative.

The following are the blessings of asanas for prevention of diseases

• Strengthening of Bones and Joints

• Improving Blood Circulation
• Bolstering Immunity
• Improving efficiency of Respiratory Organs
• Complementing Performance of Excretory System
• Strengthening Muscular Tissues
Obesity

A disease known as obesity occurs when extra body fat builds up to the point that it
may have an impact on one’s health. Generally speaking, it is indicated by a Body
Mass Index (BMI) of 30 kg/m2 or greater. Adipose tissue (fat tissue) mass on the
body increases when someone gets obese.

Body Mass Index

• BMI < 18.5 – Below normal weight

• BMI >= 18.5 and < 25 – Normal Weight
• BMI >= 25 and < 30 – Overweight
• BMI >=30 and < 35 – Class I Obesity
• BMI >= 35 and < 40 – Class II Obesity
• BMI >= 40 – Class III Obesity
Asanas to Prevent Obesity

a. VAJARASANA – Its name derives from the Sanskrit word vajra, which also means
diamond or thunderbolt. To do Vajarasana, you kneel and then relax on your legs to
relieve pressure on your knees. In this position, breathing and mental exercises are
frequently performed, which is claimed to help your body develop the strength of a
diamond.
Benefits of Vajarasana

(a) Vajrasana increases flexibility in the ankles.

(b) Folding of knees and thighs stretches the quadriceps muscles and improves
blood circulation.
(c) Elevating the spine from the floor, alters the flow of blood in the pelvic region and
pelvic muscles are strengthened.
(d) Vajrasana can be practised even after a meal. In fact, it increases the efficiency of
the digestive system and aids digestion.
(e) It increases the blood circulation in the abdominal area.
(f) This asana helps with people suffering from sciatica and sacral infections.
(g) It is beneficial for those suffering from stomach ailments such as peptic ulcer or
hyper acidity.
(h) It strengthens the pelvic muscles which helps prevent hernia and aids women in
childbirth.

Contraindications of Vajarasana

(a) Person suffering from piles should not practice it.

(b) This asana should not be practiced if one is suffering from injured ligaments at
the ankles or at the knees.
(c) Those suffering from hernia or intestinal ulcers should take medical advice and
guidance before practicing this asana and should perform it under supervision of a
trained yoga teacher.
(d) Runners should avoid this if they have injury in their hamstrings or the calves.
(e) This asana is not to be practiced by people who have severe arthritis and pain in
the knees.
b. HASTASANA (HASTOTTANASANA) – The terms hasta, which means arms,
uttana, which means stretched up, and asana, which means posture, are the origins
from the sanskrit word.

Benefits –
1. This asana improves curvature of the spine.
2. It exercises back, neck and spinal joints.
3. This asana relieves constipation.
4. It makes the waist slim, the chest broad and removes fatty deposits on hips. It also
increase height of growing children.

Contraindications –
1. Avoid this asana if you are suffering from severe back, neck and shoulder pain.
2. Patients suffering from pain in the Sciatic nerve should also avoid practising this
asana.

c. ARDHA MATSYENDRASANA – The words Ardha, which means half, Matsya,

which means fish, Eendra, which means king, and asana, which means position, are
derived from Sanskrit. This asana’s name, Ardha- Matsyendrasana, comes from the
fact that its final position resembles the half-Lord of the Fish.
Benefits
1. Ardh Matsyendrasana increases lung capacity and improves oxygen supply to the
lungs
2. This asana increases purification of the blood as well as of the internal organs.
3. It is an asana that is useful for diabetics (b-cells and t -cells), with concentration on
the pancreas.

Contraindications
1. This asana should be avoided during pregnancy and menstruation due to the
strong twist in the abdomen.
2. People who have undergone heart, abdominal or brain surgeries should not
practice this asana.
3. Care should be taken by those with peptic ulcer or hernia while performing this
asana.

d. TRIKONASANA – The terms trikona, which means triangle, and asana, which
means posture, are the origins of the name trikonasana. The legs are used to firmly
ground the lower body (forming a triangle with the floor) and the vertically extended
arm is used to stretch the upper body in this standing position (creating a triangle
between the front foot and grounded hand).
Benefits
1. Trikonasana is very important for people who practice activities like walking or
cycling as it increases flexibility and movement in the hips. It helps in strengthening
the pelvis and legs, and developing balance in your lower body.
2. It strengthens the back and abdominal muscles.
3. It improves the capacity of the heart and improves cardiovascular functioning.

Contraindications
1. Avoid trikonasana if suffering from migraine, low or high blood pressure, or neck
and back injuries.
2. A person suffering from diarrhoea shouldn’t perform this asana.
3. Those who experience dizziness shouldn’t look down at the floor during the final
stage.

e. URDHVA HASTOTTANASANA – The Sanskrit words hasta, which means arms,

uttana, which means stretched up, and asana, which means posture, are combined to
form the name Urdhva Hastotanasana. It is a standing position that is used to warm
up the body before more strenuous yoga asanas. UrdhvaHastotanasana requires the
use of the arms, shoulders, upper back, neck, and psoas muscles.
Benefits –
1. It stretches and tones the abdominal muscles, hence improving digestion.
2. The chest is expanded, giving room for clear passage for breathing from the
diaphragm. This in turn relieves asthma and heavy breathing.
3. It relieves constipation.

Contraindications –
1. Avoid this asana if you are suffering from severe back, neck and shoulder pain.
2 Patients suffering from sciatica should also avoid practising this asana.

Diabetes Mellitus
A deficiency in how the body uses sugar causes diabetes mellitus, a metabolic illness.
The primary source of energy for all biological processes is glucose, which is
produced from the carbohydrates in the food we eat. A hormone called Insulin,
which is created by the pancreas, regulates the amount of glucose in the blood. The
amount or calibre of insulin released by the pancreas may be inadequate or
inefficient in some people.

Clinical Symptoms

• Polyuria: Excessive urination.

• Polydipsia: Excessive thirst.
• Dehydration due to excessive urinary output.
• Polyphagia: Increased appetite.
• Loss of body weight, decreased resistance
Problems, which diabetics encounter more often-

• Heart Attacks.
• Rapid deterioration of vision and blindness.
• Kidney diseases.
Asanas to Prevent Diabetes Mellitus

a. BHUJANGASANA – The word “Bhujanga” means “cobra” in Sanskrit. This pose is

known as Bhujangasana because it resembles the “Hooded Snake” in its final state.
Lower back, middle back, upper back, biceps and triceps, core (abs), and psoas
muscles are all employed in Bhujangasana.

Benefits
1. The nerves along the spinal column, back and neck are toned, blood circulation is
improved and the spine is supple and healthy.
2. The lower abdominal muscles are also toned and strengthened. The pressure on
the
abdomen aids digestion, stimulates appetite, relieves flatulence and constipation.
3. This asana helps burn excess fat deposits around the hips, neck, chest, arms, etc.

Contradictions
The few don’ts or contraindications for Bhujangasana are:
1. Those with severe back problems relating to the spine should avoid this yoga
posture.
2. Someone having neck problems relating to spondylitis too should clearly avoid
this yoga posture.
3. Those suffering from stomach disorders like ulcers should ensure proper guidance
or avoid this yoga posture if discomfort is seen or felt.

b. PASCHIMOTTASANA – The Sanskrit words Paschima, which means west or back

or back of the body, Uttana, which means severe stretch or straight or extended, and
asana, which means posture, are the origin of the phrase Paschimottasana. One must
sit in this position and vigorously stretch their back forward.
Benefits
1. This yoga posture stretches the muscles around the spine, lower back and the calf
muscles, thus improving blood circulation.
2. As the body moves forward, pressure is put on the digestive organs and pelvic
organs thus healing them from within and toning them. Digestion improves and
much blocked gas in and around the lower abdomen gets released.
3. Respiration is improved by doing this asana as pressure is put on the thorax and
abdomen.

Contraindications
Since Paschimottanasana puts a lot of pressure on the lower back when the body is
bent forward, it should be avoided by those suffering from
1. slipped disc
2. hernia
3. spondylitis
4. enlarged liver and/or spleen
5. Pregnant women should avoid this asana

c. PAWANMUKTASANA – From the Sanskrit words pawan, meaning wind, and

mukta, meaning release or relief, derives the name Pawanmuktasana. If food is not
properly digested in the stomach, it can lead to gas buildup, which can lead to many
other health problems in our body, including acidity, migraines, and joint pains, to
mention a few. This asana assists in expelling wind that has built up in the stomach
and intestines, as the name suggests.
Benefits –
1. It improves digestion.
2. This asana helps in releasing the unwanted gas/wind accumulated at various parts
around the abdomen thus relieving constipation and flatulence.
3. Joint pains are cured by doing this asana.

Contraindications –
To be avoided or performed under guidance by those suffering from
1. severe migraine
2. High or Low Blood Pressure
3. Asthma
4. slip disc
5. advanced stages of spondylitis
6. Girls/Women should avoid this asana or take the guidance of the teacher while
practicing it during menstrual cycle.

Bronchial Asthma
The respiratory system is affected by asthma, which causes the airways to narrow.
This disease is frequently brought on by a “trigger,” such as exposure to an allergen,
cold air, physical activity, or emotional stress. The symptoms of this narrowing
include coughing, wheezing, chest tightness, and shortness of breath.

Signs and Symptoms of Asthma

a. Asthma is characterized by episodic dyspnea (difficulty in breathing), wheezing and
cough.
b. There is difficulty in expiration.
c. Patient may experience tightness of the chest/discomfort in the chest.
d. The attack may last from one to several hours.
e. Severe attack, called “status asthmaticus”, is often not responsive to usual therapy.
It is a medical emergency and may affect the heart and circulatory system.
f. Hypercapnia (increased level of CO2), acidosis and hypoxia (decreased O2 level),
may occur in Asthma, though these conditions are rare.

Asanas to Prevent Bronchial Asthma

a. SUKHASANA – After spending a lot of time in Siddhasana or Padmasana, you can

practise the calming pose known as Sukhasana. The word is derived from the Sanskrit
words sukha, which means comfort or pleasure, and asana, which means position.
Unlike other meditative postures, sukhasana is performed while sitting cross-legged.
It is the most fundamental or straightforward form of meditation.

Benefits
1. Sukhasana yoga posture facilitates meditation and pranayama.
2. Sukhasana improves awareness regarding the body’s posture and keeps the spine
in an ideal position.
3. If you are mentally stressed or have had a tiring day, this posture will offer peace
and mental calm.

Contradictions
1. Individuals suffering from backache shouldn’t stay in this position for more than 5
mins.
2. Someone with severe arthritis would find it difficult to sit on the floor as there
would be too much pressure at the knees. In such cases, this posture can be avoided
or modifications tried.
3. Sukhasana should be avoided by individuals who have undergone knee
replacement surgery, or are suffering from problems related to the spine or spinal
disc problems.

b. CHAKRASANA – The words chakra, which means wheel, and asana, which means
posture, are the origins of the name chakrasana. Chakrasana is an advanced pose
performed in supine position. The body’s energy is brought into balance by this odd
position and movement, which also greatly boosts self-confidence.

Benefits
1. The digestive system improves and indigestion is cured as a result of this asana.
2. Chronic headaches and shoulder pains caused by unhealthy lifestyle are cured.
3. Irritation in the calf muscles with uneasy cramps during menstrual times is healed.
4. Chakrasana helps in relieving asthma, back pain, migraine, stress and anxiety.

Contraindications
Chakrasana should not be practised by those who are suffering from
1. a back injury as any form of jerk to the back may not be advisable.
2. Heart problems
3. either High Blood Pressure or Low Blood Pressure
4. Glaucoma or Pressure in Eyes, or has undergone a cataract surgery
5. cervical injury
6. hernia

c. MATSYASANA – Fish and posture are both translated as Matsya in Sanskrit. The
ancient Yogic literature claim that Matsyasana helps improve one’s physical and
mental well-being by regaining spinal strength and entire body equilibrium.
Matsyasana stimulates your lungs, chest, rib cage, spine, and neck muscles, which
almost immediately relieves exhaustion.
Benefits
1. Matsyasana opens and stretches the neck muscles and shoulders.
2. Helps in opening the chest and corrects round shoulders too.
3. This posture provides relief from respiratory disorders by encouraging deep
breathing. Hence, Matsyasana increases lung capacity to a great extent.

Contraindications
Matsyasana should not be practised by someone suffering from
1. high or low blood pressure
2. neck injuries or injury to any part of the lower or middle back.
3. migraine.
4. spondylitis
5. heart ailments
6. Women who are pregnant should not attempt this yoga pose.

d. GOMUKHASANA –The Sanskrit words go, which means cow, and mukha, which
means face or mouth, are the source of the term gomukhasana. This seated asana is
regarded as an Intermediate Level Posture and calls for a high level of flexibility. This
asana works the arms, shoulders, middle and upper backs, biceps and triceps,
hamstrings, hips, knees, pelvis, and quadriceps among other body components.
Benefits
1. The stretch at the hamstrings helps in gaining flexibility and this can be beneficial
to athletes in the long run with repeated practice.
2. Gomukhasana enables greater flexibility of the hip joint.
3. It stretches and tones the muscles of the chest.

Contraindications
Gomukhasana should not be practised by those suffering from
1. shoulder pain, back ache, hip or knee pain or stiffness in the shoulders. They may
have to take it slow and easy.
2. any kind of hip problems or injury at the knee, hamstrings, and quadriceps.
3. sciatica.
4. any kind of neck and shoulder injury.
6. This asana must be avoided when pregnant.

e. PARVATASANA – The Surya Namaskar sequence of poses includes Parvatasana,

also known as the Mountain Pose. In the Surya Namaskara, it may be seen in the
fourth and ninth positions. Mountain is called Parvata in Sanskrit. From the sides, the
pose resembles a mountain, therefore the name Parvatasana.

Benefits
1. If done in the morning, Parvatasana keeps you alert.
2. Parvatasana stretches the spine. The stretch in this pose reduces extra fat in the
back and waist.
3. It helps practitioners below 18 years to gain some height.

Contraindications
Parvatasana should not be attempted by those suffering from
1. knee pain
2. dizziness.

Hypertension
Blood pressure that is elevated above normal is referred to as hypertension. Risk
factors include both the systolic and diastolic pressure readings. Hypertension is
commonly recognised as having a blood pressure reading of 140 or higher and a
diastolic reading of 90 or higher.

Classification of hypertension
Primary Hypertension is also known as essential hypertension. This is the most
prevalent form of hypertension and it has no identifiable cause.
• Benign Hypertension
• Malignant Hypertension

Secondary Hypertension is high blood pressure due to some underlying disease or

even medication.
• Cardiovascular Hypertension
• Endocrine Hypertension
• Renal Hypertension
• Neurogenic Hypertension
• Pregnancy-induced Hypertension

a. VAJRASANA – The Sanskrit term vajra, which also means diamond or thunderbolt,
is whence its name originates. Kneeling to ease strain from your knees, you lay back
on your legs to perform Vajarasana. This position is said to help your body build the
strength of a diamond because it involves frequent breathing and mental workouts.

b. PAVANAMUKTASANA – The term Pawanmuktasana is derived from the Sanskrit

words pawan, which means wind, and mukta, which means release or relief. Gas
accumulation, which can cause a number of other health issues in our body,
including acidity, headaches, and joint pain, to name a few, can result from improper
digestion of food in the stomach. As its name implies, this pose helps to release wind
that has accumulated in the stomach and intestines.
c. BHUJANGASANA – In Sanskrit, the word “Bhujanga” signifies “cobra.” Because it
resembles the “Hooded Snake” in its finished form, this pose is also known as
Bhujangasana. Bhujangasana works the muscles in the lower back, middle back,
upper back, biceps and triceps, core (abs), and psoas.

d. TADASANA – Mountain is referred to as Tada, erect or straight is Sama, and

motionless is Sthiti.
Tadasana denotes a posture where one is as firm and upright as a mountain.
Tadasana, also known as the Mountain Stance, is regarded as the fundamental
standing pose or the starting point for all subsequent yoga poses.
Benefits
1. The legs become strong at the ankles and the knees. With long periods of practice
in this pose, the toning of the leg muscles will help to practice all other standing
asanas with ease. Muscles, too, are stretched giving room for expansion and
strengthening of the muscles.
2. The hips are raised and this brings a good support to the entire back ensuring the
spine is expanded giving room for proper flow of prana to the entire body.
3. Toning of the chest and the shoulders helps in improving bad posture and results
in strong upper back.

Contraindications
1. This asana is not beneficial for anyone whose leg muscles are weak or someone
who finds it difficult to stand for long periods.
2. Someone who is suffering severe migraine or giddiness would find this asana a
challenge.
3. Avoid putting too much strain on the spine by carrying the entire body weight.
This can bring more stress to the spine.

e. ARDHA- CHAKRASANA – Sanskrit terms for half, wheel, and posture are ardha,
chakra, and asana. Since several variants can be created from Ardha Chakrasana, it is
regarded as a base asana. Ardha Chakrasana can be used into flow yoga sequences
since it increases bodily energy.
Benefits
1. This is one of the best yoga asanas to treat and cure respiratory congestion and
problems related with lungs viz. asthma, bronchitis, blockage of nasal passage,
clearing alveoli etc. It also helps to increase lungs capacity thereby ensures good
health.
2. It is beneficial in relieving neck pain if it is performed with care.
3. This asana is extremely beneficial for stiff back muscles and nerves. It is useful in
destressing and for strengthening, and suppleness of back muscles and nerves.

Contraindications
1. Consult your doctor before practicing Ardha Chakrasana during pregnancy.
2. Those suffering from serious spine problems should not practice this asana.
3. Ulcer and hernia patient should not practice this asana.

f. SAVASANA – Sava is the Sanskrit word for a body. Because the body in this asana
resembles a dead body, the position is known as Savasana. The first chapter of the
Hatha Yoga Pradipika explains in verse 32: “Savasana means lying on one’s back on
the ground at full length like a corpse.

Benefits
1. It helps reduce stress and removes physical and mental fatigue.
2. It relaxes all muscles and nerves of the body
3. It is helpful to overcome psychological disorders.
4. It is very beneficial for managing high blood pressure, cardiac diseases and anxiety
disorders.

Contraindications
1. A very distracted mind is going to find it difficult to relax and by pushing the body,
it will cause more irritation and bring a headache.
2. Someone with severe acidity may find lying on the back very uncomfortable as the
food pipe may cause irritation.

4th Chapter physical education and sports for

children with special Need.(CWSN)
Organizations promoting Disability Sports
Sport should inspire disabled people to seek out or regain contact with their
surroundings so that they can be recognized as equal and respected citizens. The
phrase “disability sport” describes sports that are specifically created for or played by
those with disabilities. Adaptive sports are promoted by organizations like Special
Olympics Bharat, Paralympics, and Deaflympics.

Special Olympics Bharat

The Special Olympics Bharat movement seeks to improve the lives of youngsters and
adults with intellectual impairments and other mental health issues by using athletics
as a catalyst. It was established in 1987 as Special Olympics India, and in 2001 its
name was changed to Special Olympics Bharat.

Paralympic Games

The Paralympic Games are an international multi-sport competition for athletes with
various types of disabilities, such as cerebral palsy, amputation, blindness, and
mobility issues. Following the Olympic Games, the Paralympic Games are held every
four years. The International Paralympic Committee is in charge of planning these
competitions. In Sweden, the inaugural Winter Paralympics were held in 1976. The
Winter Paralympic Games are held every four years.

Deaflympics Earlier

The Deaflympics are also known as the World Games for the Deaf. These are high-
level competitions for deaf athletes that are sanctioned by the International Olympic
Committee. The participants are signaled via flags or any other visual indicator. The
International Committee of Sports for the Deaf has been in charge of organising
these competitions since since the first one. The Deaflympics, which are the second-
oldest multisport event in the world after the Olympics, are not only among the
world’s fastest-growing sporting occasions.

Advantages of Physical Activities for children with special

needs
Physical activity is an essential component of a healthy lifestyle and can help kids at
all developmental stages greatly. Children with special needs have less opportunity
to engage in physical activity, which puts them at greater risk for problems related to
inactivity. Children with special needs can benefit physically, emotionally, and socially
from participating in regular physical activity. CWSN show improvements in their
cardiovascular fitness, bone health, and strength as a result of frequent exercise. They
also exhibit higher flexibility and better bone health.

Physical benefits – Scientific research on handicap groups has shown that engaging
in sport and physical activity increases levels of wellbeing and physical health. Their
participation in physical education and sports on a regular basis can aid in the
development of their gross motor and fine motor skills, which may enhance their
performance in general.

Mode of Recreation and Fun – CWSN frequently miss out on social activities,
recreation and fun. Participation in extracurricular and sports activities can help them
overcome this obstacle, providing them with the ability to engage in social
interactions, make friends and initiate social skills.

Improved Emotional Health – It has been shown that a healthy lifestyle should
include physical activity to reduce depression rates. CWSN frequently exhibit higher
rates of emotional issues like depression. By enhancing mental health and wellness,
regular exercise can be a life-changing benefit.

Channelizing the Surplus Energy – Children with problems like ADHD exhibit
hyperactivity, which, if controlled, can have good effects on cognition and positive
behavior.

Psychological benefits – Regular exercise and involvement in sports are good for
the body, but they are also good for the mind. By raising CWSN’s self-esteem, social
awareness, and self-confidence—all of which are crucial for empowering their lives—
physical activity enhances their overall mood and wellness.
Healthy lifestyle – Due to the associated higher chance of being inactive, CWSN are
roughly twice as likely as other kids to be overweight or obese. Due to their
condition, they engage in far less physical exercise and sports than their peers.

Behavioural Benefits – Physical education’s dynamic nature helps CWSN’s cognition

and enables them to learn things that they might not learn in a regular classroom.

Increased Independence – Due to better daily living skills, participation in physical

education and sports is a way to move towards more independence. An increase in
physical exercise can give a person with a handicap more freedom and
independence.

Strategies to make Physical Activities assessable for

children with special needs
Children of all abilities, including those with disabilities, benefit from physical activity
participation. In fact, include children with disabilities in sports and recreational
activities fosters inclusion, reduces deconditioning, improves physical performance,
and improves general wellbeing.

Communication – Clear communication about the activity, the space, the resource
person, or any changes to the activity should be made in advance. For doing various
forms of physical activities, a number of different instructional methods, such as
verbal, visual, and peer teaching, should be employed to give children the chance to
engage in physical activity.

Space – People with physical disabilities should be able to access space at CWSN.
The physical activity’s space should be restricted. Noise, heat, cold, floor texture,
audience, etc. should all be avoided in the area where activities take place.

Equipment – Participation is discouraged by a lack of proper equipment and

personnel trained to facilitate physical activity among children and teens with various
degrees of competence.

Graded Activities – Activities should be straightforward and centered on a single

action in the early stages. From non-locomotor to locomotor to managed activities,
there should be a progressive transition. The level of help for these tasks should be
independent, verbal, and physical.

Social strategies – Let the youngster select a sport that they are interested in. When
they enjoy the activity, children are more likely to be motivated. Encourage the
special needs child to observe others at first. Let the kid observe people playing and
enjoying themselves.

Psychological strategies – Children with disabilities need a lot of encouragement to

engage in physical activity due to prior exclusion or restricted access. It all comes
down to the cycle of conditioning: kids who keep active as they get older become
physically more adept and stronger. The deconditioning cycle operates in a similar
manner: for kids who don’t participate, the less they do, the less they can do.

5th chapter: sports and nutrition

Concept of Balance Diet and Nutrition
Food is necessary to survive. In other words, anything that we can digest, absorb, and
use to support numerous physiological activities of the body is considered as food.

Nutrition

When food enters our mouths, it begins to break down, and our bodies recognise
the various chemicals that are present there as food. These chemical components
that are found in food are referred to as nutrients.

Nutrients like Carbohydrates, proteins and fats along with water are macronutrients.
Other nutrients like
vitamins and minerals are required in small amounts and are called micronutrients.
Although these are required in smaller amounts but they are all equally essential for
our health. Each of these nutrients plays a significant role in the body.

Carbohydrates – Carbon, hydrogen, and oxygen make up the organic molecules

known as carbohydrates.
Carbohydrates are a major source of energy and provide 4kcal per gramme.
Carbohydrates are found in plant foods. Monosaccharides, disaccharides, and
polysaccharides are the three different forms of carbohydrates.

Balanced Diet
A balanced diet is essential for ensuring that all the nutrients are consumed in the
proper quantities and ratios. This means that meals from all the food groups should
be included in a meal in such a way that all the nutrients are provided in sufficient
amounts.
 Macro and Micro Nutrients Macro Nutrients
The macro nutrients include carbohydrates, proteins and fats.

Carbohydrates
Carbohydrates are the main source of energy in all activities that we do. The elements of
carbohydrates are carbon, hydrogen and oxygen. Carbohydrates are organic compounds which are
important for our digestive process. They require less water in diet. There primary function is to
provide energy to the body, especially to the brain and nervous system. There are two main types of
carbohydrates i.e. simple carbohydrates and complex carbohydrates.

Proteins
Proteins are the basic constituents of our cells. They are large molecules, so they cannot get directly
into our blood. So, they turned into amino acid by our digestive system. There are 23 amino acid and
only 9 are available in diet. Proteins form tissues, repair the broken tissues, regulate balance of
water and oxygen etc. They are body building foods. Foods rich in proteins are eggs, meat, fish and
dairy products as well as pulses, nuts and cereals

Fats
Fats contain hydrogen, carbon and oxygen. These are the most concentrated source of energy in
food. Fats have a very high energy content. Foods rich in fats are butter, oil, sausage, cheese, fish,
chocolate, olives and nuts. If we permanently take too little exercise, we become overweight or even
ill. Many fats are unhealthy such as trans-fats in deep fried foods.

Micro Nutrients
Micro nutrients are vitamins, minerals and secondary plant compounds.

Vitamins
Vitamins are compounds of carbon which are essential for the normal growth and working of the
body. They are required in very small quantities. Many of them can be stored in the body for months
or even years but others need to be freshly absorbed every day. There are two groups of vitamins
i.e. fat soluble and water soluble

Fat Soluble Vitamins :The vitamins that are composed of carbon, hydrogen and oxygen and
are soluble in fats such as vitamin A, vitamin D, vitamin E and vitamin K. The fat soluble vitamins are
explained below

Vitamin A This is essential for normal growth of the body. Deficiency of vitamin A leads to night
blindness and also affects the kidneys, nervous system and digestive system. Sources are milk, curd,
ghee, egg yolk, fish, tomato, papaya, green vegetables, orange, spinach, carrot and pumpkin.

Vitamin D This is essential for the formation of healthy teeth and bones. The presence of this vitamin
in the body enables it to absorb calcium and phosphorus. Its deficiency causes rickets, softness of
bones and teeth diseases. Sources are egg yolk, fish, sunlight, vegetables, cod liver oil, milk, cream
and butter.
Vitamin E This is essential in increasing the fertility among men and women as well as proper
functioning of adrenal and sex glands. Its deficiency causes weakness in muscles and heart. Sources
are green vegetables, sprouts, coconut oil, dry
and fresh fruits, milk, meat, butter and maize.

Vitamin K This is helpful in the clotting of blood. Its deficiency causes anaemia and blood does not
clot easily.
Sources are cauliflower, spinach, cabbage, tomato, potato, wheat, egg and meat.

Water Soluble Vitamins: The vitamins that are composed of nitrogen, sulphur and are
soluble in water such as vitamin B complex, vitamin C.

Vitamin B Complex There are 12 vitamins in this group, some of them are Bj, B2, B3, B6 and B12.
They are necessary for growth, proper functioning of heart, liver, kidney and maintains smooth skin.
Its deficiency causes Beri-Beri disease. Pellagra and also decreases immunity.

Sources are wheat, milk, nuts, peas, egg yolk and sprouts.

Vitamin B, (Thiamin) Vitamin Bt or Thiamin, helps to release energy from foods, promotes normal
appetite, and is important in maintaining proper nervous system function.

Vitamin B2 (Riboflavin) Riboflavin or Vitamin B2, helps to release energy from foods, promotes good
vision, and healthy skin. It also helps to convert the amino acid tryptophan (which makes up protein)
into niacin.

Vitamin B3 (Niacin) Vitamin B3 or niacin works with other B-complex vitamins to metabolise food
and provides energy for the body. Vitamin B3 is involved in energy production, normal enzyme
function, digestion, promoting normal appetite, healthy skin and nerves.

Vitamin B6 (Pyridoxine) Vitamin B6 is a key factor in protein and glucose metabolism as well as in the
formation of haemoglobin. Haemoglobin is a component of red blood cells-it carries oxygen. Vitamin
B is also involved in keeping the lymph nodes and thymus gland healthy.

Vitamin B12 (Cobalamin) Vitamin B12 is also known as Cobalamin, aids in the building of genetic
material, production of normal red blood cells, and maintenance of the nervous system.

Vitamin C Vitamin C is also called Ascorbic acid, which is a water-soluble vitamin and cannot be
stored in the body. Most plants and animals can produce their own vitamin C but humans cannot.
Vitamin C is needed for proper growth, development, and to heal wounds. It is used to make the
collagen tissue for healthy teeth, gums, blood vessels and bones. Deficiency of vitamin C causes
scurvy.

Minerals
Minerals contain elements needed by our body in small quantities. But these are essential for proper
growth and functioning of the body. A shortage of minerals can have severe effects on health. For
example, a long-term shortage of foods containing iodine in people leads to thyroid gland diseases.
Some of the important minerals are mentioned below
Iron It is important for the formation of haemoglobin. Its deficiency leads to anaemia and sources
are meat, eggs and dry fruits.

Calcium It is needed for the formation of strong bones, teeth and also for clotting of blood and
muscle contraction. Its deficiency causes rickets, asthma and sources are milk, egg yolk, cheese and
orange.

Phosphorus It is required for development of strong bones and teeth and also for making energy. Its
sources are egg, fish, meat and unpolished rice.

Potassium It is important for growth and keeping cells and blood healthy. Its deficiency weakens the
muscles of the body and sources are carrot, beet root, onion, tomato, orange and mango.

Sodium It is needed for the proper functioning of the nervous system. Its sources are milk and milk
products, meat and eggs.

Iodine It is essential for proper thyroid function. Its deficiency causes goitre and sources are seafood
and salt.

Fluorine It is important to make the enamel (polish) of the teeth hard and prevents dental caries.

Copper It is helpful in red blood cells,connective tissue and nerve fibre formation and functioning.

Zinc It is required for insulin production and also for functioning of male prostate, digestion and
metabolism.

Nutritive & Non-Nutritive Components of Diet

Food is a fundamental human need that helps our bodies grow. A variety of nutrients
are necessary for a healthy diet. While some of these are “Nutritive Components,”
such as Carbohydrates, Fats, and Proteins, others in the diet have no nutritional
significance.

Non-Nutritive Components of Diet

The term “non-nutritive component of food” refers to chemical substances in food

that serve no specific nutritional purpose. Some of the non-nutritive components are
discussed below.

Phytates – These are abundantly found in unrefined cereals and millets.

Tannins- These are present in legumes, millets like bajra, ragi, spices, tamarind, tea,
turmeric and in certain vegetables and fruits.
Trypsin Inhibitors- These inhibit the activity of trypsin in the gut and interfere with
digestibility of dietary proteins and reduce their utilisation.

Oxalates- These are present in green leafy vegetables and some legumes. These
interfere with calcium absorption.

Goitrogens- These are also known as anti-thyroid substances as these interfere with
iodine uptake by thyroid gland and may contribute to development of iodine
deficiency disorders when iodine intakes are marginal.

Chapter 6: physiology and injuries in sports

Physiological Factors Determining the Component of
Physical Fitness
Exercise physiology is the study of how the body reacts to physical activity. We focus
on the skeletal, muscular, nervous, endocrine, cardiovascular, metabolic, respiratory,
digestive, urinary, and reproductive systems in the human body, all of which are
influenced in some way by exercise.

Skeletal Muscles Factor

Skeletal muscles are composed of two different types of muscle fibres. Fast twitch or
Type II fibres and Slow twitch or Type I fibres. Most muscles are made up of a
combination of fast and slow twitch fibres, and the ratio of these fibres is influenced
by heredity, hormones, and exercise habits.

Energy Production Factor

Due to the increased demand for energy by various systems, exercise places a
tremendous stress on the metabolic system. In this process, carbohydrates provide
energy more quickly than fats and proteins, but fats provide more energy overall
than carbohydrates and proteins. The fuel for more intense aerobic exercise is
carbohydrates, specifically glucose and glycogen.

Cardiorespiratory Factor
The cardiorespiratory system combines the respiratory and cardiovascular systems,
which work together to deliver nutrients that feed the neuromuscular and
neuroendocrine systems and promote metabolism by carrying oxygen to the cells.
Exercise raises the body’s need for energy, and to supply that need, a suitable
volume of oxygen is needed.

Effect of exercise on Muscular System

Muscles that have been built and strengthened via exercise can support and shield
joints affected by arthritic conditions as well as shield the bones from harm.
Additionally, having strong muscles helps with stability, balance, and coordination.
Additionally, exercise enhances the blood flow to the muscles and their ability to
utilise oxygen.

Effect of Exercises on Muscular System

Short Term Effect

1. Increase blood supply

2. Increased muscle temperature
3. Increase muscle flexibility
4. Accumulation of Lactate
5. Micro tears in muscle fibers
Long Term Effect

1. Hypertrophy of Muscle
2. Increase in Strength of ligaments and tendons
3. Increase of size and number for mitochondria
4. Increase in myoglobin storage
5. Increase in glycogen storage
6. Increase in oxidation/ metabolism
7. Increase in lactate acid tolerance
Effect of exercise on Cardio-Respiratory System
Cardiorespiratory system consists two parts.

1. Cardiovascular System
2. Respiratory System
Cardiovascular System – It is made up of the heart, blood vessels, and blood. Its
primary duties include transporting hormones and other chemicals, removing CO2
and other metabolic waste products, supplying oxygen and nutrition, promoting
thermoregulation, maintaining a healthy balance of body fluids, and controlling
immunological function.
Respiratory System – The nose, nasal cavity, pharynx, larynx, trachea, bronchi, and
lungs are essential parts of the respiratory system. Additionally, air can enter the
respiratory system through the mouth. In addition to carrying air to the lungs, it also
regulates blood pH and exchanges gases (O2 and CO2) between the air and blood.

Effect of Exercises on Respiratory System

Short Term Effect

1. Respiratory rate increases

2. Tidal volume increase
3. Rete of exchange of gas increase
Long Term Effect

1. Efficiency of respiratory muscles increase

2. Lung volume increase
3. Pulmonary diffusion increase
4. Residual volume increases
Sports injuries
The injuries may result from poor technique, slamming into or crashing into
equipment, engaging in intense sporting manoeuvres like diving and sliding,
overtraining, or a lack of conditioning. These wounds may not all be of the same kind
and may have been inflicted for various reasons.

An athletic injury is defined as “some physical damage or insult to the body that
occurs during athletic practice or competition causing a resultant loss of capacity or
impairing performance.” Morris (1984)

Soft Tissue Injuries

A soft tissue injury is the damage of muscles, ligaments and tendons throughout the
body.

Type of soft tissue injuries

1. Abrasion
2. Contusion
3. Laceration
4. Strain
5. Sprain
6. Incision
1. Abrasion

The most frequent cause of abrasion injuries is moving contact with a rough surface,
which results in the rubbing or grinding away of the epidermis’ uppermost superficial
layers.

Cause – Abrasion injuries commonly occur when exposed skin comes into contact
with a rough surface, causing a grinding or rubbing away of the upper layers of
epidermis.

Treatment – Clean the surface of the affected part. Stop bleeding at the earliest by
compression bandages. Anti-tetanus injection should be provided.

2. Contusion

It is the type of hematoma, which refers to any collection of blood outside of a

vessel.

Cause – When a part of the body is struck by enough force to crush underlying
muscle fibers and connective tissue without breaking the skin, a contusion may
occur. It can be due to a blow from a collision with a player or a piece of equipment
or because of a heavy fall.

Prevention – All the safety gear to be worn upon while playing (Helmet, anal guards,)
should be worn.

3. Laceration

The irregular tear-like wounds caused by some blunt trauma.

Cause – Mostly, laceration is the result of the skin hitting an adjacent object, or an
object hitting the skin with force.

Prevention – Proper personal equipment, including eye protection can be helpful in

preventing the same.

Treatment – Clean the surface of the effected part. Stop bleeding at the earliest by
compression bandages.

4. Strain
An injury to a muscle or tendon known as a strain is typically brought on by overuse,
force, or stretching. A strain may simply involve overstretching the muscle or tendon,
or it may cause a partial or total tear, depending on the degree of the injury.

Cause – Strains occur suddenly (acute strain) or develop slowly over time (chronic
strain). CauseIt includes lifting of heavy objects, running, jumping, throwing etc.

Prevention – Regular stretching and strengthening exercise for any kind of sport can
be the preventive measure for strain.

Treatment – It can be managed by applying ice packs and maintaining the strained
muscle in a stretched position. (RICE: rest, ice, compression and elevation).

5. Sprain

Ligaments, which connect bones in joints with fibrous tissue, can be stretched or torn
in a sprain. When you overextend or tear a ligament while severely stressing a joint,
you get a sprain.
An ankle sprain is the most typical type of injury.

Cause – A sprain occurs when one overextends or tears a ligament while severely
straining a joint.

Prevention – Regular stretching and strengthening exercises for any kind of sport can
be the preventive measure for such kind of sports injury.

Treatment – RICE (rest, ice, compression and elevation).

7. Incision

An incision is a cut made into the tissues of the body to expose the underlying tissue,
bone or organ.

Cause – Can be caused by a clean, sharp-edged object – such as a knife, razor or

glass splinter.

Prevention – The area should be free from the sharp edges.

Treatment – Gently wash the affected area with soap and water to remove the dirt.
Dry the incision with a clean, fresh towel before applying the dressing.
Bone & Joint Injuries (Hard Tissue Injuries)

Hard tissue injury refers to damage to the skeletal system of the body. Bone
fractures, which occur in these injuries, occur when the bone either cracks or breaks.

Types of Hard tissue injuries or Bone & Joint Injuries

1. Dislocation – When two bones separate where they meet at a joint, it is called a
dislocation. The joint may be momentarily deformed and immobilised, and the injury
may be excruciatingly painful. Shoulders and fingers are the most frequent sites for
dislocations, although they can also happen in the elbows, knees, and hips.

Causes – A dislocation is brought on by trauma that knocks a joint out of place. This
injury is frequently caused by mishaps, slips, and falls, as well as contact sports like
football. Dislocations can also happen while performing daily tasks if the muscles and
tendons that surround the joint are frail.

Symptoms – Symptoms of a dislocation vary depending on the severity and location

of the injury. The symptoms of a dislocated joint include-

• Pain
• Swelling
• Bruising
• Instability of the joint
• Loss of ability to move the joint
• Visibly deformed joint (bone looks out of place)
Treatment – While you wait to visit a doctor, icing the joint and keeping it elevated
can help with pain management. Treatment consists of:

• Medication – Your doctor may recommend medication to reduce pain from a

dislocation
• Manipulation – A doctor returns the bones to their proper places.
• Rest – Once the joint is back in place, you may need to protect it and keep it
immobile. Using a sling or splint can help the area heal fully.
• Rehabilitation – Physical therapy exercises strengthen the muscles and
ligaments around the joint to help support it.
• Surgery – Your doctor may recommend for surgery
2. Fractures – A bone that has broken has a fracture. A fall or a hard tackle are
examples of direct impacts that might result in fractures. Overuse is the main factor
in the long-term development of stress fractures.

Type of Fractures
 • Stress fractures
• Greenstick
• Comminuted
• Transverse
• Oblique
• Impacted
Stress fracture – Stress fractures may occur because of overuse injuries and the
failure to have adequate equipment to protect the body.

Causes – Stress fractures often result from increasing the amount or intensity of an
activity too quickly.
Prevention – Low impact activities added to exercise regimen to avoid repetitively
stressing a particular part of the body.

Treatment – Rest, cold therapy ice packs, cold compresses, apply ice to the injured
area, anti- inflammatory medications such as Ibuprofen, aspirin etc and a recovery
time of 6 to 8 weeks is required for healing.

Greenstick – A fracture in a young, soft bone, in which the bone bends.

Causes – These fractures most commonly occur with a fall.

Prevention – Promotion of regular exercise, ensuring the child’s safety by providing

proper safety equipment and adequate calcium in the child’s diet can also help to
prevent this kind of fracture.

Treatment – Removable splints result in better outcomes than casting in children

with – lorus fractures of the distal radius.

Comminuted – A fracture in which a bone is broken, splinted or crushed into

number of pieces.

Causes – Direct and indirect trauma or violence can be causes for commutated
fracture.

Prevention – Maintaining strong bones by eating food that is rich in calcium and
regular exercise can help in the prevention of this type of fracture.

Treatment – An X-ray is important for diagnosing of the condition. An open

reduction when the bone fragments are jammed-together using surgical nails, wire
plates etc. is required for commutated fracture.
Transverse – Transverse fracture is when there is a straight break right across a bone.

Causes – When a large amount of force is transmitted directly ie., perpendicularly to

the bone.

Prevention – Physical activity and weight bearing exercises will make the bones
stronger and denser. Bones can also be strengthened by eating foods rich in calcium
and taking regular exercise.

Treatment – Can be treated at home along with rest and medicine. A back brace
(called TSL)or abdominal binder may be prescribed to reduce the pain by limiting
motion at the fracture site.

Oblique – Oblique fracture is one in which the bone breaks diagonally. Causes – This
fracture is usually
caused by an injury to the bone as the result of a fall, accident or other trauma.

Prevention – Bones can be strengthened by eating food rich in calcium and

exercising regularly to help prevent this type of fracture.

Treatment – It depends upon the severity of the crack or break. Anti- inflammatory
medication, reduction (Resetting the bone) can also help to some extent.

Impacted – This type of fracture occurs when the broken ends of the bones are
jammed together by the
force of the injury.

Causes – It is caused mainly when someone falls from height with a great impact.

Prevention – Increased physical activity, weight bearing exercises and maintaining

good intake of calcium in food can help in preventing this type of fracture.

Treatment – In an impacted fracture the bones get broken into fragments. Therefore,
a sling or a splint may be required to keep the broken bones in place, so that
movement of the sharp ends of the broken bone is prevented. This is essential to
prevent further damage to the bone.

7th chapter: Test and measurement in sports

Fitness Test – SAI Khelo India Fitness Test in school (SAI –
Sports Authority of India)
Sports and fitness have a huge impact on a person’s life. Sporting activities foster
teamwork, analytical and strategic thinking, leadership qualities, goal-setting, and
risk-taking. A fit and healthy person contributes to a healthy community and a
powerful country.

Fitness Test

All of the motor fitness components—agility, coordination, balance, speed, and

response time—are measured while a person’s motor fitness is being tested. The
motor fitness test gives the student a score indicating their level of fitness, the
success of their current training regimen, and their current situation, inspiring them
to work harder and achieve more.

BMI (Body Mass Index)

BMI = \frac{BodyweightinKg} {(Heightinmeters) ^ 2 }

BMI Weight Status

Below 18.5 Underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30.0 and above Obese

Age group 5-8 yrs/ class 1-3

Flamingo Balance Test

Participants must do the test by standing on one leg on a beam while holding the
foot of the other leg close to their buttocks and flexing the other leg at the knee. The
strength of the leg, pelvic, and trunk muscles as well as dynamic balance are
evaluated during this single-leg balance test.

Plate Tapping Test

The Plate Tapping Test is a reaction test that examines upper body reaction time,
hand-eye coordination, and speed using an alternating wall tapping action. purpose:
to evaluate the coordination and speed of limb movement.
Age group 9-18yrs/ class 4-12

50mt Speed test

The starting line and finishing line are two straight lines that are separated by a
distance of 50 metres.
To successfully complete the process, at least two officials are needed. One stands
behind the standing line to give the commands “On your mark” and “Go” along with
a downward sweep of the arm, providing a visual cue to the other official who stands
perpendicular to the finishing line to time the process.
In order to run as quickly as possible and post the best time, the student will start
from a standing position.

600mt Run/Walk

Before the run/walk begins, the student should be told of the distance. A visual
indication and the instructions “On your mark” and “Go” will be given by one official
to the other. The student will travel the distance as quickly as feasible by running or
walking. The test may be administered in a group, but there must be an equal
number of officials and participants.

Sit & Reach flexibility test

The student should sit with her or his feet on the sit-and-reach box and without
shoes. The test subject’s knees should be locked and pressed flat to the ground (the
tester can help by holding the knees down).
Without extending, the student should extend both arms forward, palms facing
forward.

The student should slowly stretch forward as soon as the official gives the signal to
begin the test, stretching as far as they can with both hands without jerking, and
holding that position for two seconds. Keep your hands level at all times.
Abdominal Partial Curl Up

Student should lie on mat in supine posture with knee bent at a 90-degree angle.
Hands should be held straight out in front of the body, parallel to the body, and feet
should be spaced apart. The student will curl up at least six inches above the mat’s
surface or six inches toward the parallel strip by pulling up with their upper bodies.
Movement must be smooth and the upper body must descend gradually. One curl-
up will be considered to be the full cycle of rising up and descending.

Push Ups (Boys) and Modified Push Ups (Girls)

Male students will lie face down with their hands slightly apart from their shoulders.
The neck, back, and knees should be rigidly straight. The pupil will be positioned so
that their palms and toes are touching the ground.
For female pupils, the position will be the same, with the exception that their knees
must be on the ground.
The student will return to the starting position after bending their elbows to a 90°
angle at the elbow joint. Both positions require a straight back. Keep in mind that
your stomach should not contact the ground while you are beginning out.

Computing Basal Metabolic Rate (BMR)

The amount of calories burned while your body carries out its fundamental (basic)
life-sustaining functions is known as your basal metabolic rate (BMR). Also known as
Resting Metabolic Rate (RMR), this phrase refers to the number of calories you would
burn if you spent the entire day in bed. In either case, many people determine their
body’s metabolism rate using the basal metabolic rate formula.

The basal metabolic rate formula below can be used to calculate your basal
metabolism rate:

Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)

Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Rikli & Jones – Senior Citizen Fitness Test

The Rikli and Jones Senior Citizen Fitness Test for evaluating the functional fitness of
older persons describes simple, efficient tests to determine strength, flexibility, and
aerobic fitness using the least amount of expensive equipment. Common tasks like
standing up from a chair, walking, lifting, bending, and stretching are included in the
Individual Fitness Test elements.

The examinations were created to be fun and safe for senior citizens while still being
reliable and genuine according to scientific standards. Tests include –

• Chair Stand Test for lower body strength

• Arm Curl Test for upper body strength
• Chair Sit & Reach Test for lower body flexibility
• Back Scratch Test for upper body flexibility
• Eight Foot Up & Go Test for agility
• Six Minute Walk Test for Aerobic Endurance
Chair Stand Test for lower body strength

In the chair stand test, which measures leg strength similarly to a squat test,
participants repeatedly rise up from a chair for 30 seconds. This exam is intended to
measure the functional fitness of seniors and is a part of the Senior Fitness Test
Protocol. This test evaluates the stamina and strength of the legs.

Arm Curl Test for upper body strength

The Senior Fitness Test include an upper body strength test called the Arm Curl test
that is used to evaluate the functional fitness of seniors. While seated in a chair, the
test requires you to complete as many arm curls as you can in 30 seconds.

Chair Sit & Reach Test for lower body flexibility

The chair sit and reach test evaluates the flexibility of the lower body: Sit on the
chair’s front edge. As you extend the other leg, keep one foot 90 degrees flat. Place
one hand on top of the other, bending at the hips so that the tips of your middle
fingers extend toward your toe. Maintain a straight back and an upward look.

Back Scratch Test for upper body flexibility

The fingers on your hand should point downward and your palm should touch your
body. Then extend up as far as you can, trying to meet or overlap the middle fingers
of both hands, with your other arm behind you, back palm facing outward and
fingers upward.

Eight Foot Up & Go Test for agility

Test of 8-foot Up and Go The Rikli and Jones12 8-foot up-and-go test measures a
person’s strength, speed, agility, and dynamic balance. The task of the test entails
getting up from a chair, moving eight feet to and around a cone, and then quickly
getting back to the chair.

Six Minute Walk Test for Aerobic Endurance

The 6 Minute Walk Test measures aerobic capacity and endurance through sub-
maximal exercise. The outcome by which to compare changes in performance
capacity is the distance travelled during a period of 6 minutes.

8th chapter: Biomechanics and sports

Newton’s laws of motion and their application in the field of
sports.
The three laws of motion formulated by Newton are described below

1.Law of inertia: According to this law a body at rest will remain at rest and a body in
motion will remain in motion at the same speed and in the same direction unless
acted upon by an external force. There are great examples of this law in sports such
as starting in rowing, starting in sprinting, starting in throwing the hammer. Basically
if an object is in motion, it remains in motion unless something or some external
force stops it. The external force may be gravitational force, the surface of playing
field or a defensive player etc.For Ex: Starting in sprinting, starting in rowing, starting
in hammer throw.

2.Law of acceleration: According to this law, A change in motion is directly

proportional to the force producing it and inversely proportional to its mass. If two
unequal forces are applied to objects of equal mass, the object that has greater force
applied will move faster. Conversely, if two equal forces are applied to objects of
different masses, the lighter mass will travel at a faster speed.eg. in hammer throw, a
thrower who is stronger will throw the hammer farther than a thrower who is less
stronger.

3.Law of reaction: According to this law ‘ For every action there is an equal and
opposite reaction.’ There are so many examples in sports where this law is applied.
e.g., In swimming a swimmer pushes the water backwards (action) and the water
pushes the swimmer forward (reaction) with the same force. In swimming, a swimmer
pushes the water backwards(action). The water pushes the swimmer forward(
reaction) with the same force.
Aerodynamics is the study of properties of moving air and the interaction between
the air and solid bodies moving between it.
The basic forces of aerodynamics are stated below:
Lift: lift is the force that pushes the object to move upward. It is the force that is the
opposite of weight.
Weight: Weight is the force generated by the gravitational force of the earth. The
weight of an object controls how strong the push has to be. A shot of 16 pounds
requires more force (push) than a javelin.
Drag: Drag is a force that tries to slow the object down. It makes hard for an object
to move. It is harder to walk through the water than through the air. It is because
water causes more drag than air.
Thrust: Thrust is a force that is the opposite of drag. Thrust is the push that moves
some objects forward.
Friction and its types
The force acting along two surfaces in contact which oppose\ the motion of one
body over the other is called the force of friction. It is very important in sports. That ·
lagged the area of contact between the surfaces, the greater is the force of friction.
When both the surfaces are smooth, the force of friction reduces to almost zero.

Three types of friction are

(i) Static Friction The opposing force that comes into plc when one body tends to
move over the another surface but the actual motion has not yet red
(ii) Limiting Friction Limiting friction is the maximum of thing force that comes into
play when one body is just on the verge of moving over the surface of another body.
iii) Kinetic Friction Kinetic friction is the opposing force at comes into play when one
body is actually moving over the surface of another body.

Projectile
Projectile: an object thrown into the space either horizontally or at acute angle under
the action of gravity is called a projectile. In the field of games and sport there are
many examples of projectiles such as putting the shot, throwing a hammer, discus,
and javelin in athletics.
Factors affecting projectile trajectory
Propelling Force: The propelling force produces certain effects depending upon its
point and direction of application. If the application is directly through the
projectile’s centre of gravity, only linear motion results from the force. As the
projecting force is moved further from the centre of gravity, rotator motion of the
object increases at the expense of linear motion. If the force is below the object’s
centre of gravity, back spin is results. Forward spin results when the force is above
the centre of gravity. When the force is off centre to the left, clockwise spin results
and when it is off centre to right, counter clockwise spin occurs.

Force of Gravity: As soon as contact is broken with a projected object, the force of

gravity begins to diminish the upward velocity of the object. Finally, gravity
overcomes the effects of the upward component of the projectile’s motion and the
object begins to descend. The factors that determine how soon gravity will cause the
object to descend are –
(a) Weight (mass) of the object
(b) amount of force driving it upward
(C) the effect of air resistance on the object.

(iii) Effect of Air Resistance As the speed of an object increases, air resistance has a
greater retarding effect. The more surface area an object presents in the direction
ofmovement, the greater will be the effect of air resistance.

Projectile & factors affecting Projectile Trajectory

• Speed of Release
• Angle of Release(Trajectory of Relax)
• Height of Release
 9th chapter:Psychology and sports
Personality Definitions
The specific pattern of behaviour and qualities that a person or athlete shows is
known as their personality. Some psychologists contend that personality influences
whether an athlete succeeds or fails on the field of play.

Personality has a significant impact on sport, affecting both the activity an athlete
chooses to engage in and their subsequent performance. Confidence is a key factor
in how personality affects sports performances; an athlete who has self-confidence is
more likely to succeed than one who without it.

Personality Types

The psychological classification of various types of persons is referred to as

personality type. The varied degrees of personality traits are separated from
personality types. Regarding personality types, there are numerous theories, and
each theory has a number of, often many, sub theories.

Jung Classification – According to Carl Gustav Jung, there are three types of
personalities: ambiverts, extroverts, and introverts. Below is a description of them:

Ambiverts – Very few people are entirely introverted or entirely outgoing. Due to
their combination of introverted and extroverted traits, the remaining majority of
people are referred to as ambiverts.

Extroverts – are courteous, extroverted, chatty, and sociable by nature. They like
interacting with people. They are courageous, motivating, and kind. They could be
called “happy, go, fortunate” individuals. In the now rather than the future, they are
more interested. They don’t hesitate to express their opinions. They express their
feelings in public. They quickly come to judgments and act on them.

Introverts – People who are introverts have characteristics including shyness, social
isolation, and a desire to communicate less. These characteristics make them more
likely to be self-centered and hinder their ability to swiftly adjust to social situations.
They are very pragmatic, steadfast in their convictions, and future-oriented.

Big Five Theory – The “Big 5” personality qualities are the five basic dimensions of
personality, according to many modern personality psychologists. Extraversion
(sometimes known as extroversion), agreeableness, openness, conscientiousness, and
neuroticism are the five main personality qualities.
EXTRAVERSION – Extraversion is a personality trait that varies from being
enthusiastic, energetic, full of positive emotions, chatty, and forceful at one extreme
to being reserved, sober, and cautious at the other.

CONSCIENTIOUSNESS – Conscientiousness refers to well-organised, careful,

responsible, hardworking and dependable individuals at one end to being relaxed
and easy going, spontaneous, disorganized and careless.

AGREABLENESS – Agreeableness is a reflection of a person’s tendency to establish

and maintain nonaggressive relationships. People that score well on this feature are
more dependable, honest, charitable, submissive, humble, and tender-hearted.

NEUROTICISM – The tendency to feel unpleasant emotions including rage, anxiety,

self-consciousness, irritability, emotional instability, and despair is known as
neuroticism.

OPENNESS – An open person is one who constantly tries new things. They order a
different dish each time you go out to dine just to find out. They constantly network
and have very liberal societal views.

Aggressions in Sports
Aggression is a trait that can affect performance in a variety of ways, both positively
and negatively. According to the definition of aggression, it is “any behaviour
intended to hurt or injure another living being who is driven to avoid such
treatment.”

Type of Aggressions in Sports

In the Sports Aggression is divided into two types –

1. Hostile aggression – The primary goal of hostile aggression is to harm or

injure your opponent.
2. Instrumental aggression – When using aggressiveness to achieve a certain
objective, this is known as instrumental aggression.
Psychological Attributes in Sports
Sport psychologists can assist athletes: improve efficiency. The topics that are
frequently covered in sports psychology include Self Esteem, Mental Imagery, Self
Talk, and Goal Setting.
Self Esteem – The amount of value and competence we place in ourselves
determines our level of self esteem. By having a good perception of our bodies and
the physical talents and abilities we develop, we can improve our self-esteem
through sport.

Mental Imagery – An athlete uses mental imaging when they visualise oneself in a
setting and engaging in a certain activity .

Self Talk – The verbalization or words that athletes repeat to themselves before or
during performing a skill are referred to as self-talk. By using these methods, you can
enhance your focus and slow down your brain, allowing it to allocate more “power”
to the current work at hand.

Goal Setting – One of the most important abilities to impart on athletes in order to
assist them improve their performance is goal planning. They may be able to better
maintain their attention on what matters while also feeling in charge and moving in
the right path. Athletes can develop confidence and self-belief by setting SMART
goals.

10th Chapter : Training in sports

Concept of Talent Identification
Finding young athletes with the potential to become exceptional athletes is known as
talent identification. Giving clubs and federations with limited resources the chance
to make the best decisions to become a successful elite performer. The majority of
them already use talent assessments and a talent development strategy

Talent Development in Sports

Scientific interest in talent development has grown over the past few decades in
sports and other performance-related fields.

Identification of one’s natural abilities can assist one’s sports performance. It

contributes to the development of a wider pool of gifted athletes and raises training
competition among them. It improves the possibility of establishing a relationship
with sport scientists who might potentially assist with athlete training and ongoing
evaluation. Because they don’t realise what unique qualities they possess and aren’t
directed toward sports in which they can succeed, many young people miss
opportunities to excel or develop into good athletes.
Introduction to Sports Training Cycle

A training cycle is a schedule created for a specific amount of time. Within this time
range, the cycle organises distinct training components. Over a six-week period, for
instance, you might run farther or lift more weight.

Micro Cycle – One week in a training programme is referred to as a microcycle. The

microcycle incorporates the rhythm and tempo of a training plan, despite the fact
that workouts change day to day.

Meso Cycle – A mesocycle is a training phase that can last anywhere from two to six
weeks (or microcycles), depending on the sport.

Macro Cycle – A macrocycle is a yearly strategy that aims to peak for the year’s
primary competition. The macrocycle has three stages: competitive, transition, and
preparedness. Around 2/3 to 3/4 of the macrocycle should be devoted to the
preparatory phase.

Types & Method to Develop Strength

Strength is the ability of the entire body or any one of its components to apply force.
Static and dynamic strength are the two types of strength. Strength can be increased
using the techniques listed below.

Isometric Exercise – The term “isometric” is made from of the words “iso” and
“metric length.” Meaning that the labour we accomplish when performing these
workouts cannot be seen. These workouts may be done anywhere and take little time
or equipment. In the event of an injury, these workouts are helpful for preserving
strength.

Isotonic Exercises – “Iso” stands for “same,” and “tonic” denotes tension. When
doing these actions, it is easy to see what we are doing. Muscle lengthening and
shortening are visible and are referred to as eccentric and concentric contractions,
respectively. Examples include throwing a ball, jumping, running, and lifting weights.
These exercises are frequently found in games and sports. These exercises can be
performed both with and without equipment. These improve muscle size and length
and are useful for sports conditioning.

Iso-Kinetic Exercises – Kinetic motion and “iso”- “Same” J J. Perrine first developed
these exercises in 1968. These exercises, which include isotonic and isometric
movements, are performed on a machine with particular design. These exercises
increase muscle strength. With the exception of water sports, skating, climbing,
running, and so on, these kind of movements are typically not used in games or
sports.

Method to Develop Flexibility

The capacity to move muscles and joints through their complete range of motion is
referred to as flexibility (ROM). Flexibility improves performance, posture, facilitates
effective movement, guards against improper body alignment, maintains balanced
muscle length, and lowers the chance of injury.

• Get warm.
• Take a break.
• Try yoga.

Types of Flexibility
There are generally four ways to improve and maintain flexibility: static stretching,
ballistic stretching, contract-relax stretching (also known as PNF, proprioceptive
neuromuscular facilitation), and passive stretching.

Coordinative Ability
Having coordination is being able to execute challenging spatiotemporal movement
structures with speed and purpose. Coordination skills are viewed in this context as
an outwardly perceptible representation of the control and regulatory processes of
the central nervous system’s motor activity.