UNIT-1 PHYSICAL FITNESS AND WELLNESS

1. What is meaning of physical fitness?

or write short note on

a.general fitness

b.specific fitness  (task orientation : sports, military services, Commando , life gurads ,merathonetc )

2.What are  sets of attributes required for a physically fit person ?

or write short note on following

a.physilogical (metabolism,morphological,bone integrity, etc )

b. health  related(body composition,cardivasocular fitness, muscular endurance and strength ,flexibility)

c.Skill related (agility ,balance,coordination power ,speed)

d.sports (team sport,individual sport,)

3.What are primary components of fitness?

or write short note on following

a.Cardiorespiratory capacity

b.Muscular capacity

c.Flexibility

d.Body composition is the proportion of fat-free mass (muscle, bone, blood, organs, and fluids)

4.What are secondary components of physical fitness? (also known as the components of performance based fitness)?

Balance is the ability to maintain a specific body position in either a stationary or dynamic (moving) situation.

Coordination is the ability to use all body parts together to produce smooth and fluid motion.

Agility is the ability to change direction quickly.

Reaction time is the time required to respond to a specific stimulus.

Speed is the ability to move rapidly. Speed is also known as velocity (rate of motion).

Power is the product of strength and speed. Power is also known as explosive strength.

Mental capability is the ability to concentrate during exercise to improve training effects as well as the ability to relax and enjoy the psychological benefits of activity (endorphins

5. What do you mean by health and wellness? or

write short note on

a.physical health

(cardiorespiratory ability, muscular ability, flexibility, and body composition).

b.Social health-The ability to interact well with people and the environment and to have satisfying personal relationships.

c. Mental health-The ability to learn and grow intellectually. Life experiences as well as more formal structures (e.g., school) enhance mental health.

d. Emotional health-The ability to control emotions so that you feel comfortable expressing them and can express them appropriately.

e. Spiritual health-A belief in some unifying force. It varies from person to person but has the concept of faith at its core.

Wellness

Wellness is the search for enhanced quality of life, personal growth, and potential through positive lifestyle behaviours and attitudes. If we take responsibility for our own health and well-being, we can improve our health on a daily basis. Certain factors influence our state of wellness, including nutrition, physical activity, stress-coping methods, good relationships, and career success.

6.What are benefits of physical wellness?
(cardiovascular,BP,body fat,HDL and LDL cholesterol,diebetes,joint stability,muscular strength,metabolism,stress management,body image and self esteem,

7. Define following terms

a. Bone Integrity Soundness of the bones associated with high density and absence of symptoms of deterioration. b. Exercise  Exercise is defined as physical activity done for the purpose of getting physically fit. Physical activity is generally considered to be a broader term used to describe all forms of large muscle movement including sports, dance, games, work, lifestyle activities, and exercise for fitness. In this book, exercise and physical activity will often be used interchangeably to make reading less repetitive and more interesting. c.Health  Health is optimal well-being that contributes to quality of life. It is more than freedom from disease and illness, though freedom from disease is important to good health. Optimal health includes high-level mental, social, emotional, spiritual, and physical wellness within the limits of one's heredity and personal abilities. d. Hypokinetic Diseases or Conditions  "Hypo" means under or too little, and "kinetic" means movement or activity. Thus, hypokinetic means "too little activity." A hypokinetic disease or condition is one associated with lack of physical activity or too little regular exercise. Examples of such conditions include heart disease, low back pain, adult-onset diabetes, and obesity. e. Illness  Illness is the ill feeling and/or symptoms associated with a disease or circumstances that upset homeostasis. f. Lifestyles  Lifestyles are patterns of behavior or ways an individual typically lives. g Physical Fitness  Physical fitness is the body's ability to function efficiently and effectively. It consists of health-related physical fitness and skill-related physical fitness, which have at least eleven different components, each of which contributes to total quality of life. Physical fitness also include metabolic fitness (see terms). Physical fitness is associated with a person's ability to work effectively, to enjoy leisure time, to be healthy, to resist hypokinetic diseases, and to meet emergency situations. It is related to but different from health, wellness, and the psychological, sociological, emotional, and spiritual components of fitness. Although the development of physical fitness is the result of many things, optimal physical fitness is not possible without regular exercise. g. Metabolic Fitness  Metabolic fitness is a positive state of the physiological systems of the body commonly associated with reduced risk of chronic diseases such as diabetes and heart disease. Metabolic fitness is evidenced by healthy blood fat (lipid) profiles, healthy blood pressure, healthy blood sugar and insulin levels, and other non-performance measures. This type of fitness shows positive responses to moderate physical activity. h.Wellness  Wellness is the integration of many different components (mental, social, emotional, spiritual, and physical) that expands one's potential to live (quality of life) and work effectively and to make a significant contribution to society. Wellness reflects how one feels (a sense of well-being) about life as well as one's ability to function effectively. Wellness, as opposed to illness (a negative), is sometimes described as the positive component of good health. 8. What is physical fitness and how would you measure it? 9. What is wellness and how would you measure it? 10.How does physical fitness differ from physical activity? 11. How does health differ from wellness? 12. How would the medical system benefit from a shift from treatment to prevention? 13. How much of health and wellness is in your personal control? 14.How do quacks use the terms "holistic" and "wellness" to their advantage? 15.Do you think fitness and exercise are a fad? Are they here to stay? 16. Why is knowledge about fitness and wellness important to behavior change?   UNIT-2 PLANNING IN SPORTS 1. What are tournaments?list down various type of tournament as per fixture (knockout,league or round robin,combination,challenge) 2.Make a knock out fixture of a. 16 teams b .21 teams 3.What is Bue?What is method of fixing byes? 4.write merits and demerits of knockout tournamnets. 5.what is consolation tournament ? explain different types of consolation tournaments? 6.Highlights the importance of intramurals and extramurals tournamnets. 7. Explain formation of a commitee  for organising a sports tournamnets. 8. Write down various specific spots programme and explain any two in detail ? (heath run ,run for fun,specific cause etc) 9

UNIT-3 SPORTS ENVIRONMENT

1. What do you mean by sport environment ? why  is it  needed in a society?

2. What are esseatial elements of positive sport environment ?

or write short note on

a. pollution and sport  ,air water or noise

b. sanitary  surroundings

3. write  a short note on role of media in creating a positive sport environment

4. what is role of spectator in creating a positive sport environment ?

5.what is environment ? explain the need for environment in physical education and sports .

6.write short note on following

a.basic steps to prevent sport injuries

b.diffrent types of sport injury

c. role of individual in improvement of environment (awareness creation,attitude,safe drinking water,plantation,sanitation and hygiene,participation and knowledge,
7.Role of Individual in Improvement of Environment for Prevention of Sports Related Accidents
Following are some general rules for injury prevention no matter what sport you play. 

1.        Be in proper physical condition to play a sport.
Keep in mind the weekend warrior has a high rate of injury. If you play any sports, you should adequately train for that sport. It is a mistake to expect the sport itself to get you into shape. Many injuries can be prevented by following a regular conditioning program of exercises designed specifically for your sport. (See: Proper conditioning)

2.        Know and abide by the rules of the sport. 
The rules are designed, in part, to keep things safe. This is extremely important for anyone who participates in a contact sport. Rules of conduct, including illegal blocks and tackles are enforced to keep athletes healthy. Know them. Follow them.

3.        Wear appropriate protective gear and equipment.
Protective pads, mouth guards, helmets, gloves and other equipment is not for sissies. Protective equipment that fits you well can safe your knees, hands, teeth, eyes, and head. Never play without your safety gear.

4.        Rest.
Athletes with high consecutive days of training, have more injuries. While many athletes think the more they train, the better they'll play, this is a misconception. Rest is a critical component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgement. (See: Overtraining)

5.        Always warm up before playing.
Warm muscles are less susceptible to injuries. The proper warm up is essential for injury prevention. Make sure your warm up suits your sport. You may simply start your sport slowly, or practice specific stretching or mental rehearsal depending upon your activity. (See: The warm up)

6.        Avoid playing when very tired or in pain.
This is a set-up far a careless injury. Pain indicates a problem. You need to pay attention to warning signs your body provides. (See: Six Sports Injury Warning Signs)

UNIT-4 POSTURE

1.What do you mean by posture of a multi-segmented organism?(sitting ,walking,standing postures)what is correct posture?(balance,c.g,alignment

2.What are advantages of correct postures? 
(breathing,thinking,personality,self confidence,body langauge,physical fitness,movement,disease and disorders)
3.Write short notes on following (postural deformities )
a.knock knees (definition, causes ,corrective exercises)
b.flat foot (definition, causes ,corrective exercises)
c.round shoulder
d.lordosis
e.kyphosis
f.bow legs
g.scolisis
4.What are causes for poor posture ?(injury,disease,heredity,overload,lack of excercise)

UNIT  5 : YOGA

1.Write short note on role of yoga in sports.

2.What is yoga ?Write short note on  yoga as an Indian heritage.

a.Vedic Yoga
b.Preclassical Yoga
c. Classical Yoga
d. Postclassical Yoga

3.What are elements of yoga ?or write short note of following

a.yama(social discipline: ahinsa ,satya,asatya,brahmacharya,aparigraha)

b.niyam (individual discipline:sauchya,santoash,tapas,svadhyaya,iswara pranidhana

c.asana

d.pranayama

e.pratyahara

d.dharana

e.dhyana

f.Samadhi

4.Explain the importance of yoga  (physical purity,reduced mental tension,cure and prevention of diesese ,postural deformity,relaxation,willpower and confidence,spiritual development,rehablitation of injuries,etc)

5.What are five elements (earth ,water, fire,air,akash).How they are related to yoga.

6.How can Yoga enhance the performance of professional sports athletes?

7.Name thw eight limbs of yoga (
Yama refers to universal ethics.

Niyama refers to personal ethics.

Asana refers to posture.

Pranayama refers to breath.
Pratyahara refers to withdrawal or quieting of the senses.
Dharana refers to inner focus or concentration.
Dhyana refers to meditation, reflection or observation.
Samadhi refers to absorption with the whole being, or absolute enlightenment.

8.

UNIT 6 : SPORTS AND NUTRITION

1.  What are main elements of our diet ?

2.  What are  carbohydrates ? what are their sources and its function ?

3.  What is importance of proteins? Describe its  sources and recommended allowance for a   normal adult's daily balance diet

4. What are saturated and unsaturated fats ?what are their sources and their functions?name fat soluble vitamins

5." Vitamins are essential for our metabolic process" what happens if devoid our diet of vitamins?

6.What is nutrition ?Name minerals which are important for our body.

7. What is role of water and air in nutrition? what is anaerobic respiration and what is the main product of anaerobic respiration.

UNIT-7   TRAINING METHODS

1.What is FIIT (frequency,intensity,time,type) in context of sports training ?
2.What are key principles of  a sport training proggramme?

The key principles when planning a programme are:

·         Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.

·         Overload - fitness can only be improved by training more than you normally do. You must work hard.

·         Progression – start slowly and gradually increase the amount of exercise and keep overloading.

·         Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.

In planning a programme, use the FITT principles to add the detail:

·         Frequency - decide how often to train.

·         Intensity - choose how hard to train.

·         Time - decide for how long to train.

·         Type - decide which methods of training to use.

You should also consider the principle of moderation. It is important to have rest periods which allow the body to adapt. Too much training (overtraining) can lead to injury.

 3.what are different methods of sport training ?

·         In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles. Aerobic training improves cardiovascular fitness.

·         Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles. Anaerobic training improves the ability of the muscles to work without enough oxygen when lactic acid is produced.

Specific training methods can be used to improve each fitness factor.

·         Circuit training involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular endurance.

·         Continuous training involves working for a sustained period of time without rest. It improves cardio-vascular fitness.

·         Cross training involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with fitness for long jump.

·         Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.

·         Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance.

·         Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly).

·         Altitude training (AQA only) is aerobic training high above sea level, where oxygen levels are lower. It is used to increase aerobic fitness quickly.

General methods of training can be applied to specific sports. For example, continuous training might involve swimming, cycling, rowing, aerobics or running.

4.what are various stages of a training session?

a Warm-up

·         Whole body exercise to raise heart rate and body temperature.

·         Stretching to prepare muscles, ligaments and joints.

·         Practising skills and techniques to be used in the session.

b Main activity - this could be:

·         Fitness training - which may be linked to repeated technique work.

·         Skill development - drills or team practices.

·         Modified or Conditioned Games.

c Warm down (sometimes called cool down)

·         Light exercise to help remove carbon dioxide, lactic acid and other waste products.

·         Gentle stretching to prevent muscle soreness and stiffness lat

5    5.what are isometric & isokinetic excercises?

6   6.write short note on different types of exercise

    

     active exercise  motion imparted to a part by voluntary contraction and relaxation of its controlling muscles.

aerobic exercise  that designed to increase oxygen consumption and improve functioning of the cardiovascular and respiratory systems.

endurance exercise  one that involves the use of several large groups of muscles and is thus dependent on the delivery of oxygen to the muscles by the cardiovascular system.

isokinetic exercise  dynamic muscle activity performed at a constant angular velocity; torque and tension remain constant while muscles shorten or lengthen.

isometric exercise  active exercise performed against stable resistance, without change in the length of the muscle.

isotonic exercise  active exercise without appreciable change in the force of muscular contraction, with shortening of the muscle.

Kegel exercises  exercises performed to strengthen the pubococcygeal muscle.

passive exercise  motion imparted to a part by another person or outside force, or produced by voluntary effort of another segment of the patient's own body.

range of motion exercise  the putting of a joint through its full range of normal movements, either actively or passively.

resistance exercise , resistive exercise that performed by the patient against resistance, as from a weight.

      7.  What is isokinetic exercise used for?

8.What is Circuit Training?

Circuit training is a fast-paced class in which you do one exercise for 30 seconds to 5 minutes and then move on to another exercise. It’s like a game of musical chairs: Everyone begins at a station (that is, a place where an exercise is done), and when the instructor yells “Time!” everyone moves to the next free station. Some classes alternate an aerobic activity (like stepping or stationary cycling) with a muscle-strengthening activity (like using weight machines). Others focus exclusively on muscle toning or aerobic exercise.

UNIT 8 : PSYCHOLOGICAL ASPECTS OF PHYSICAL EDUCATION

1. What Is Sports Psychology?

2. What are four C's (concentration,control,confidence,commitment )important for successful performance in most sport?are these equally important in studies too?

3. Please tick the following  bullets suitable for you.

High self confidence

• Thoughts - positive thoughts of success
• Feelings - excited, anticipation, calm, elation, prepared
• Focus - on self, on the task
• Behaviour - give maximum effort and commitment, willing to take chances, positive reaction to set backs, open to learning, take responsibility for outcomes

Low self confidence

• Thoughts - negative, defeat or failure, doubt
• Feelings - tense, dread, fear. not wanting to take part
• Focus - on others, on less relevant factors (coach, umpire, conditions)
• Behaviour - lack of effort, likely to give up, unwilling to take risks (rather play safe), blame others or conditions for outcome

4. What are the common areas covered in sport psychology.
or write short notes on following

a.personality development and sports
b.youth & women  sport
c.coaching
d.team dynamics
e.evolutionary perspectives (hormones,drugs,colour,number,home advantage etc)


5. What are five commonly used techniques or skills sport psychologists teach to atheles for improving performace ?
or write short notes on following
a.goal setting
b..imagery
c.self talk
d.performance routines
e.arousal regulation

6.Elaborate the meaning of term motivation
ordefine the term motivation

7. Explain different types of motivation
or write short notes on
a.intrinsic motivation
b.extrinsic motivation

write a short note on term  achievement

8.what are different techniques used to motivate a sportperson or athelete
or write notes on following
a.techniques of intrinsic motivation
i) provide successful experience
ii) develop sense of resposibilty
iii) set realistic goals
iv) interest development
v) praise and criticism
b .techniques of extrinsic motivation
i) recognition
ii)attension
iii)prizes
iv)money
v)position or stsus
vi) expectation of others
vii)scholorship

9. What are different stages of human growth ?

or write short note of following
a.pre-natal peiod
b.post natal perion
c.infancy period
d.childhood
e.adolescent
f. adult period

10.What is puberty ?what are problem of adolescent  period

or write short note on following adolescent problems
a.physical problem
b.mental problem
c.behavioural problem
d.desire of independence
e.social problem
f.status problem
g.emotional problem
h.problem related to sex

11.What is anxiety?(increased heart rate,rapid shallow breathing,sweating ,muscle tension,drying of mouth)
how can we manage the anxiety in sports (methods to control anxiety )

or write short note on
a.autogenic training
b.breathing technique
c.meditation
d.yoga
e.visualisation (imagery)
f. bio feed back

12 what do you mean by sport ethics ( participation ,winning ,losing gracefully,loyality to team country,no unfair means,agression  in ground ,etc)