Class XI – Physical Education – Paper – 2

Ans.       (b) 2017

Ans. (a) Both (A) and (R) are true and (R) is the correct explanation of (A).

Ans.                      d)         iv                                  iii                                  i                                       ii       

Ans. (a) Samadhi

Ans. (b) Ball & Socket Joint

Ans. (a) Natural green surfaces

Ans. (b) Joint

Ans. (b) Rest, Ice, Compression, Elevation

Ans. (d) Lack of Language development

Ans. (c)                     2                                4                                3                                 1

Ans. (d) Training should be a continuous process

Ans. (a) Forming

Ans. (c) Biomechanics

Ans. (d) adduction

Ans. (b) Positive

Ans. (c) (A) is true, but (R) is false.

Ans. (c) Intensive strenuous exercises

Ans. (c)  INR 5 lakh per annum for 8 years

Ans. According to American Psychological Association (APA), “Sport Psychology is the scientific study of the psychological factors that are associated with participation and performance in sport, exercise and other types of physical activity.”

Ans. Some main adolescent problems are : (i) Physical Problems (ii) Intensification of self consciousness (iii) Eating disorders (iv) Sexual Problems (v) Peer group relationship (vi) Problem of career selection (vii) Dependence – independence (viii) Idealism Vs realism.

Ans. Gliding Movement is the type of movement in which one surface moves or glides over another surface. It is the simplest type of movement in which there is no rotation or angular movement involved.

Ans. The role of a physiotherapist for children with special needs is described below :

• To promote functional activities and designing a specific exercise plan for each child as per his/her needs.

• To improve range of motion, strength, balance and coordination of children with special needs.

• To incorporate toys as equipment for exercise in order to make it interesting for the children.

• To examine and document the progress of each child. It is important to analyze the needs of children with special needs and adjust the exercises accordingly.

• To work in best interest of the children as a team with other health professionals and refer to the concerned specialist when required.

Ans. Body Mass Index (BMI) is a measure of body fat which is calculated on the basis of weight and height. This method applies to both adult men and women. BMI helps a person to know whether he is under weight, over weight or normal weight.

Ans. Following are the few important Pranayamas : (i) Surya Bhedi Pranayama, (ii) Ujjayi Pranayama, (iii) Sheetkari Pranayama, (iv) Sheetali Pranayama, (v) Bhastrika Pranayama.

Ans. Some main Adolescent Problems are :

(i) Physical problems : External as well internal changes in boys and girls give rise to special types of personal problems and difficulties. So many times the natural process may cause unnecessary worries specially to the girls (starting of menstruation etc). Many adolescents are worried because of difference in physical make up. All the organs of the body do not develop at the same rate. As a result certain movements do not seem to be balanced.

(ii) Intensification of self consciousness : This is the age of show off and there is sufficient development of self-consciousness. In this stage the child always desires that he or she should exhibit himself or herself in such a way that the other persons do not think him as a child. The person in this stage is neither a child nor an adult. At this stage one may either turn rebellious or shut their eyes towards all sides and become inert or passive.

(iii) Eating disorders : Anxiety, depression etc. can result in various eating disorders in adolescents. Two such diseases are Bulimia and Anorexia. Individuals with bulimia have an irregular eating pattern with binge eating and vomiting. Starvation for weight loss describes Anorexia. These diseases can be found in people, who have stopped following a fitness routine, females who want to lose weight etc.

Ans. Importance of Physical Fitness

1. Physical and physiological importance : Without regular activity, our body slowly loses its strength, stamina and ability to function properly. Exercise increases muscle strength, which in turn increases our ability to do other physical activities. Regular exercise improves posture, thus preventing back pain, neck pain etc. and improving physical appearance. It also helps to strengthen the cardiovascular and digestive systems.

2. Mental and psychological importance : Physical activity leads to positive changes in the brain, promoting new growth and activity that yield a sense of calm and happiness. Regular physical exercise increases the function of brain, enhances memory and develops creative thinking. Physical fitness reduces tension, stress and anxiety.

3. Social Importance : Participation in physical activities and sports promotes friendships. Participating in sports activities provides opportunity to meet new people who share a common interest. Meeting others may be the first step towards establishing new friendships and developing a support network.

4. Health Importance : Regular Physical activity can reduce risk of dying early from the leading chronic diseases. People who are physically active for about 7 hours a week have a 40 percent lower risk of dying early than those who are active for less than 30 minutes a week. Physical activity increases longevity and slows down the process of aging. It promotes the quality of life, enabling the individual to live longer, happier and healthier.

5. Financial Importance : Regular physical activity makes an individual healthier and fitter for life and helps in developing long term good habits. People who have an active lifestyle have less chances of falling ill and less chances of disease which inturn means bigger savings in terms of money and time.

Ans. The playing surfaces for different sports have changed dramatically over time in response to a variety of factors, such as advances in materials science, changes in the rules of the sport and improvements in player safety. Traditionally, sports were played on natural grass surfaces. Maintenance of grass turf surfaces involves different activities including mowing, irrigation and control of weeds, pests and disease. In 1960s, some sporting organisations started using artificial pitches. Artificial playing surfaces were created with the intent to increase the durability and versatility of the playing surface, thereby enabling multisport use and to provide an indoor surface that was relatively easy to maintain. Coupled with field lighting, the playing hours and income generated increased considerably at sports facilities equipped with synthetic fields. The fields were more durable than natural grass with regard to both seasonal weather conditions and frequency of use. In addition, the maintenance required for artificial surfaces was appealing, even with the higher initial investment. The durability of artificial turf allows continual use.

Ans. (a) Ahimsa (Non-Violence) : It means to shun all the acts of violence which cause harm to others. Violence includes not only the physical harm but also mental harm. It teaches us to resist any feelings of jealousy, anger or hate for any other being.

(b) Satya (Truthfulness) : It means to be truthful in thought, word and deed. We must not lie. Hiding the truth from someone is considered lying too. In that way we deny his right to know the actual thing.

(c) Asteya (Non-Stealing) : It means non stealing. Stealing is a crime both legally and morally. To steal the possessions or thoughts of someone and use it for our own benefit is morally wrong and one should abstain from it.

(d) Brahmacharya (Wise use of energy) : It means to keep one’s sense organs under control. Brahmacharya also evokes a sense of directing our energy away from external desires towards finding peace and happiness within ourselves.

(e) Aparigraha (Non-Coveting) : Aparigraha teaches us to live with minimum things which are enough to sustain a life. We should not desire for physical or material pleasures.

Ans. There are about 600 voluntary muscles in the body. Each muscle is made up of thousands of long and narrow muscle cells called muscle fibers. These muscle fibers are arranged in bundles and enclosed within a tough layer of connective tissue called epimysium (sarcolemma). Every muscle fiber is made up of very large number of microscopic threads called myofibrils. Myofibrils consists of protein molecules called actin and myosin. Humans have three types of muscle: skeletal, smooth and cardiac.

Functions of Muscles

Muscles can be divided into three main groups according to their structure, e.g.:

(i) Smooth / Involuntary / Unstriated muscle

(ii) Skeletal / Voluntary / Striated muscle

(iii) Cardiac (heart) muscle

(i) Smooth Muscles : Smooth muscle tissue is made up of thin-elongated muscle cells, fibres. Smooth muscles are involuntary, i.e. they are not controlled by the brain. Smooth muscle forms the muscle layers in the walls of hollow organs such as the digestive tract (lower part of the oesophagus, stomach and intestines), the walls of the bladder, the uterus, various ducts of glands and the walls of blood vessels.

(ii) Skeletal Muscles : Skeletal muscles are a type of muscle tissue that are attached to bones in the body and are responsible for voluntary movement. They are called “skeletal” because they are typically connected to the skeleton by tendons and they work together with bones to create movement. Skeletal muscles are under voluntary control, meaning that they can be consciously contracted or relaxed by the individual. They are responsible for a wide range of movements, including walking, running, jumping, lifting and even facial expressions.

(iii) Cardiac (Heart) Muscles : This is a unique tissue found only in the walls of the heart. Cardiac (Heart) Muscle Tissue shows some of the characteristics of smooth muscle and some of skeletal muscle tissue.

Ans. Smooth Muscles : Smooth muscle tissue is made up of thin-elongated muscle cells, fibres. Smooth muscles are involuntary, i.e. they are not controlled by the brain. Smooth muscle forms the muscle layers in the walls of hollow organs such as the digestive tract (lower part of the oesophagus, stomach and intestines), the walls of the bladder, the uterus, various ducts of glands and the walls of blood vessels. Cardiac (Heart) Muscles : This is a unique tissue found only in the walls of the heart.

Cardiac (Heart) Muscle Tissue shows some of the characteristics of smooth muscle and some of skeletal muscle tissue.      

Ans. (b) 8 

Ans. (b) Yamas 

Ans. (b) 5 

Ans. (b) Kumbhaka 

Ans. (b) Specificity

Ans. (b) Periodization

Ans. (a) Training load

Ans. (b) Overload

Ans. (c) Puraka

Ans. (a) Kumbhaka

Ans. (c) Rechaka

Ans. (c) Anulom Vilom

Ans. Structure of the Khelo India Program

Khelo India Program has been divided into the following 12 components :

1. Play Field Development : This includes development of playfields at state and district levels and preparation of a national inventory of playfield and sports infrastructure by GIS.

2. Community Coaching Development : This component is aimed at identifying, evolving and training the various PETs as master trainees with online courses also being included. The focus is on development of skill as well as a certification system for sports coaching.

3. State Level Khelo India Centres : The State level Khelo India Centres help in supporting a better utilization of the sports infrastructure in relation to the States/Union Territories through MOUs.

4. Annual Sports Competitions : This component aims to provide a platform for spotting the talent and providing development pathways for gifted and talented children to achieve sports excellence. Under this scheme, the Central Government organizes various National level competitions namely; Khelo India National School Games and the Khelo India National University Games (collectively called as Khelo India Youth Games), with regard to the high priority sports disciplines such as Archery, Athletics, Badminton, Boxing, Basketball, Cycling, Chess, Football, Gymnastics, Handball, Hockey, Judo, Kabaddi, Kho-Kho, Karate, Swimming, Shooting, Tennis, Taekwondo, Table Tennis, Volleyball, Weightlifting, Wushu and Wrestling at different places across the country.

5. Talent Search and Development : A talent identification committee is employed to spot and identify talent with the help of globally accepted scientific methods. This committee also selects the prize winners for the Khelo India Scheme.

6. Utilization and Creation/ Upgradation of Sports Infrastructure : This component aims to develop sports infrastructure at various schools and universities and demonstrate high sporting potential. Special care is taken to ensure optimum utilization of these resources.

7. Support to National/Regional/State Sports Academies : This component helps to provide resources under Public Private Partnership (PPP) mode for expediting and implementing the Long Term Athlete Development programme.

8. Physical Fitness of School-going Children : This component helps to encourage an increase in the penetration of sports in the education curriculum. Under this scheme, a tool kit will be developed to measure the physical fitness levels of children.

9. Sports for Women : This component aims to conduct annual national competitions, especially for women, with an emphasis on the sports which have a limited participation of women.

10. Promotion of Sports among persons with disabilities : This component aims to provide financial assistance to States and Union Territories as well as the Sports Authority of India for the creation of specialized sports infrastructure for persons with disabilities.

11. Sports for Peace and Development : The Government of India provides funds of up to 200 crores for enhancement of sports facilities in the State of J&K under the special package given to the state. Soft support through coaches, consumables, equipment, and technical support is also provided.

12. Promotion of rural and indigenous/tribal games : Under the Khelo India Scheme, annual competitions are organized to showcase India’s rural and indigenous/tribal games.

Ans. Meaning of Disability

A disability is any continuing condition that restricts everyday activities. The term Disability is a very vast one and encompasses all kinds of physical impairments, activity limitations, and participation restrictions.

CWSN or Children with Special Needs are children who have some difficulties which may in some way hinder their ability to function adequately in the family, community or school. Because of these difficulties they find it challenging to attain their full potential. 3rd December is celebrated as World Disability Day.

The Convention on the Rights of Persons with Disabilities and its Optional Protocol was adopted on 13 December 2006 at the United Nations Headquarters in New York. The Convention follows decades of work by the United Nations to change attitudes and approaches to persons with disabilities. The Convention is intended as a human rights instrument with an explicit, social development dimension. It adopts a broad categorization of persons with disabilities and reaffirms that all persons with all types of disabilities must enjoy all human rights and fundamental freedoms. To give the effect to the United Nations Convention on the Rights of Persons with Disabilities an act named the Rights of Persons with Disabilities Act 2016 (RPWD Act 2016) was passed by Indian Parliament on 27th December 2016.

According to THE RIGHTS OF PERSONS WITH DISABILITIES ACT, 2016 “Person with disability means a person with long term physical, mental, intellectual or sensory impairment which, in interaction with barriers, hinders his full and effective participation in society equally with others.”

According to Cambridge dictionary, Disability is defined as, “An illness, injury, or condition that makes it difficult for someone to do the things that other people do.”

According to WHO, “Disabilities is an umbrella term, covering impairments, activity limitations, and participation restrictions. An impairment is a problem in body function or structure; an activity limitation is a difficulty encountered by an individual in executing a task or action; while a participation restriction is a problem experienced by an individual in involvement in life situations.”

MEANING OF DISORDER

Disorder can be defined as a disruption caused to the normal functions of a person. The Oxford English Dictionary defines a disorder as an illness that disrupts normal physical or mental function.

Disorders hinder a person’s performance and diminish his/her efficiency. Disorders appear small in the beginning, but they often grow gradually in a person. Many times a disorder can’t be detected in time, as a result of which a simple disorder transforms into a disability. Disorders include mental disorders, eating disorder, substance abuse, addiction disorder, attention disorder, etc. Disorders of the human brain have their sub-types too, such as a neurological disorder, hyperactivity disorder, psychological disorder, etc.

The most important aspect for understanding a disorder is that the individual experiencing a disorder has the possibility for being treated and being restored to the condition of fitness as they were before. That means disorders have chances of being reversed.

Thus, disorder could be defined as a set of problems, which result in causing significant difficulty, distress, impairment and/or suffering in a person’s daily life, or a dysfunction which negatively affects the structure or function of an organism physiologically and psychologically.

To conclude, key features of disorders are :

1. Deviation from normal functioning : Disorders refer to a disturbance or deviation from a normal functioning state, affecting physical, mental, emotional, or developmental functioning.

2. Wide range of conditions : Disorders can refer to a wide range of conditions, including physical disorders, mental disorders, emotional disorders, developmental disorders and substance-related disorders.

3. Impact on daily life : Disorders can have a significant impact on a person’s daily life and functioning, ranging from mild to severe.

4. Treatable : Many disorders can be effectively treated and managed with the right treatment and support, including therapy, medications and lifestyle changes.

Ans. According to Mathew, “Sports training is the basic form of preparation of a sportsman”.

According to Martin, “It is a planned and controlled process of achieving goals in which the changes of motor performance and behaviour are made through measures of content, methods and organisation.”

Principles of Sports Training

Following are the principles of sports training :

(i) Principle of Specificity : According to this principle, exercising a certain part or component of the body develops that part. Every sport has its own requirement. The type of training should be based on specific requirements of particular sports for which training is to be given. Example : a long distance runner should be trained for endurance whereas a gymnast should be trained for flexibility.

(ii) Principle of Progression : According to this principle, the exercises should be arranged in a systematic way i.e. simple to complex. The overload should not be increased too rapidly. The training load should be increased only when the person has adapted to the previous load otherwise it can result in injury.

(iii) Principle of Individual Difference : As every individual is different, so the exercise for each person should be different. The basic fitness level of every person varies and everyone cannot be given the same level of exercise. A training programme should be properly planned and individual differences like age, weight, height, sex etc. should be taken into account.

(iv) Principle of Continuity : According to this principle, training should be a continuous process. Though it is a continuous process that includes planned intervals, the breaks should not be long as that can reduce the capability of the sportsperson. Discontinuity of training decreases the physiological abilities of sportspersons.

(v) Principle of Overload : Overload is additional stress on the body. It is essential to achieve a higher standard of fitness. Overload should be gradually increased to permit adjustment to take place without excessive fatigue due to overwork. Overload can be achieved by increasing intensity, frequency and duration. Overload results in increased strength, flexibility and endurance depending on the nature of training.

(vi) Principle of Variety : The content of training programme must have variety in order to prevent boredom. Training sessions should alternate between heavy, light and moderate exercise. Same type of programme should not be given every day. Various methods may be used to provide variety in the programme.

(vii) Principle of Warm Up and Cool Down : Warm up and cool down have an important role in delivering optimum performance. Warming up before a training session helps in preparing the body for the session by increasing blood flow to the working muscles and therefore, prevents injury. On the other hand, cooling down helps an athlete to return to normal level by transferring blood from the working muscles to vital organs.

(viii) Principle of rest and recovery : Proper rest should be given to the individual during and after the training. Periods of recovery are needed to continue progressive loading, without the risk of injury or overtraining. Proper rest will be helpful to remove the fatigue, mental as well as physical. Lack of sufficient rest and sleep will affect the efficiency of the performance and training.

(ix) Principle of Motivation : Motivation is essential for effective training. In organising a fitness training programme, realistic goals should be set up and efforts should be made to achieve those goals. As goals are achieved motivation is enhanced. Nothing succeeds like success.

(x) Principle of Active Involvement : A training plan results best and is effective only when the coach’s knowledge blends with athlete’s efforts. The principle of active involvement means that for an effective training programme the athlete must willingly participate in activity.

Ans. Limbering Down or Cooling Down

Limber down is also as essential as warming up. When we perform any activity our body temperature rises to a higher level than normal. It is necessary to bring the body temperature at normal level after finishing any activity. So limbering down should be followed after the activity as it is the process to bring the body in normal condition. Thus, we can say that to bring the body in normal state after any competition or training is called cooling down.

Various benefits of cooling down are :

(i) Normalize heart rate: While doing exercise, heart rate increases to meet the oxygen demands of the body. This increased heart rate does not fall to normal immediately and takes some time to do so. It is important to normalize the heart rate and cooling down helps to gradually slow down the increased heart rate after exercise. The limbering down and stretching techniques vary as per the physical condition as well as the sports activity done by the player.

(ii) Mental Relaxation: During sports activity and training period there is increased stress in the body both physically and mentally. Cooling down helps to provide physical as well as mental relaxation to the body after exercising.

(iii) Normalize blood circulation: The blood flow to muscles is increased during exercise. Cooling down helps to normalize blood circulation in the body.

(iv) Improves flexibility: Limbering down should include stretching of the major muscles of the body. This helps to reduce tension in muscles and improve the flexibility.

(v) Restoring the normal body temperature: Body temperature becomes normal.

(vi) Removing the waste products: During training period or participation in any sports event, there is an accumulation of many waste products in the body. These waste products (phosphates, lactic acid, carbon dioxide, sulphates etc.) reduce the efficiency of muscles to work properly. Cooling down helps to remove these waste products and promote recovery after exercise.

(vii) Decreases the muscle tension: Muscles are under tension during the exercise period and cooling down helps to relax the muscles and subsequently reduce the tension in muscles.

(viii) Reduces the chances of dizziness or fainting: Cooling down is very important to reduce the chance of fainting or dizziness. During exercise, blood vessels in legs and feet expand to provide with more blood to the lower limb. If cool down is not done after exercising, heart rate slows down abruptly and the blood pools in the lower part of body which causes dizziness or fainting. When limbering down is done properly, the heart rate normalizes slowly and thus blood does not pool in lower body but flows back to heart. This reduces chances of dizziness or fainting.

(ix) Decrease adrenaline levels: The adrenaline levels in blood are increased during warm up and the training period which helps to increase the blood flow to exercising muscles. Limbering down helps to normalize the blood flow by decreasing adrenaline levels in blood. (x) Decrease muscle stiffness: Limbering down helps to relax the muscles and prevent them from getting sore and stiff. The muscle fibers regain their normal length by cooling down which were shortened and contracting during exercise period. If cool down is not done properly muscles become sore and stiff.