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Time : 3 HoursMaximum Marks : 70 Physical Education

cBsE solutions

Self Assessment Paper PaRt-a

1. (a) Inhale [1] 2. (a) I [1] 3. (c) Autism [1] 4. (b) Eating potatoes [1] 5. (a) Conditioning [1]

OR (c) Bones [1] 6. (b) Flat foot [1] 7. (b) Estrogen [1] 8. (c) Diabetes [1] 9. (a) Oxygen [1] 10. (b) Hamstring [1]

OR (a) 50 – 70 [1] 11. (d) Gases [1] 12. (c) Expert [1] 13. (b) Water [1] 14. (a) Inertia [1] 15. (c) Static [1]

OR (b) Stress [1] 16. (a) Personality [1]

OR (d) Indirect [1] 17. (a) Energy [1] 18. (b) Puberty [1] 19. (b) Posterior [1] 20. (c) Menopause [1]

PaRt-B 21. Total number of teams = 6

Total number of matches = N N( ) ( ) ( )- -1

26 6 1

26 52

302

= = = = 15 matches

Number of rounds = N – 1 = 6 – 1 = 5 rounds.

1

OSWAAL CBSE Sample Question Papers, Physical Education, Class - XII2

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5

4

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I-R

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6

2

II-R

4

3

2

1

5

6

III-R

3

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6

1

4

5

IV-R

2

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V-R

[3]OR

Activities that are included are: (i) Intramurals : Football, Cricket, Marching, Roller Skating, Sack Race, Shuttle Run, Volleyball, Kho-

Kho, Cycling, etc. (ii) Extramurals : Friendly Matches, Restricted Competitions, Open Competitions, etc. [3]

22. Procedure : (i) Stand straight with feet together and arms alongside the body. (ii) Balance your weight equally on both feet. (iii) Breathing in ,extend your arms overhead, palms facing each other. (iv) Breathing out, gently bend backwards pushing the pelvis forward, keeping the arms in line with

ears, elbows and knees straight, head up and lifting your chest towards the ceiling. [3] 23. Development characteristics are :

(i) The children are mastered to most intricate or complex motor skills. (ii) Children become active and agile in their work. (iii) They become efficient for different movements running, throwing, catching, etc. [3]

Commonly Made Error

Some students mix-up the characteristics and state these for infancy as well.

Answering Tip

The students must clearly understand the difference between childhood and infancy and answer accordingly.

OR The advantages of weight training are as follows:

(i) Increases strength: It develops and increases strength of an individual. (ii) Improves diet: It helps to improve appetite and diet. (iii) Increases endurance: It helps to increase endurance and every type of strength. (iv) Controls body weight: It helps to remove body fat and helps to control body weight. (v) Improves posture: It helps in maintaining good posture and body structure which adds to the

personality. (vi) Rehabilitation: It helps individuals in recovering from injuries. (Any three) [1× 3 = 3]

24. Sports is a social institution having its own distinctive value orientations, important social concerns, modes of interactions and strategic structural relationships with other significant social institutions. Sport is a strong social force in our culture. It is important to society as it affects the behaviour of human beings and institutions. When sportsmen engage in games/ sports, they express socialized relationship. [1]

Importance of Sociology in Sports are : (i) It helps in release of tension. (ii) It offers opportunities to be recognized and to express one’s individual qualities. (iii) It allows interaction with all kinds of people. (iv) It creates a communal spirit that binds people together in a cohesive manner. [½×4=2]

25. Muscle Composition: For endurance or aerobic activities the slow twitch fibers are best utilized. These generate small level of force for extensive periods of time, this makes the fibers suited for endurance activities. Actually, in muscles of the leg, the elite marathoners have been reported to have greater than 90 percentage of slow twitch fibers. The proportions of the slow twitch fibers are genetically regulated. [3]

3Solutions

26. These are the following aims of sports medicine : (i) To provide the knowledge about the causes of injuries : It is a well-known fact that each injury

has a specific cause. Another aim of sports medicine is to provide the knowledge about the cause of injuries. There may be various causes of injuries such as improper conditioning, faulty techniques, improper warming up, improper fitness etc.

(ii) To provide knowledge about the preventive measures of sports injuries : To provide knowledge about the preventive measures of various sports injuries is another significant aim of sports medicine. Athletes should be provided knowledge in advance regarding the preventive measures of injuries. In this way there will be rare chances for him to get injured.

(iii) To provide means or treatment of sports injuries and for rehabilitation of injuries: It is another significant aim of sports medicine to provide means of treatment of sports injuries and for rehabilitation of injuries. After providing first aid to the injured sports person, the specialist of sport medicine must be informed of providing treatment to the injured athlete. [1 × 3 = 3]

27. Anxiety plays an important role in sports. It is an essential ingredient of any competitive situation. Anxiety level differs from athlete to athlete and from situation to situation. Athletes learn how to cope with stressful and competitive situations and manage anxiety with or assistance from a coach, otherwise they would not be able to give outstanding performances. [3]

OR Procedure of Autogenic as technique for anxiety management : In simple terms, it is autohypnosis. It

consists of a series of mental exercises to bring about sensation of heaviness in the limbs, imagination of relaxing senses, general warmth in the body and giving suggestions to the mind that the body is relaxed. Such mental activity enables the athlete to improve the execution and precision of the given skill or task by thinking and imagining about it. This way athlete can organize himself in a better way. Mental rehearsal of competitive situations certainly help in improving athlete’s emotional state as well as his physical performance. We also call it training from within. [3]

Commonly Made Error

Most of the students are not aware of this answer.

Answering Tip

Anxiety management techniques are important in all spheres of life and must be thoroughly prepared by the students.

28. Major muscles involved in Jumping:(i) The Quadriceps : The quadriceps rest on the front of the thighs and they have four components:

the vastus medialis, vastus lateralis, rectus femoris, vastus intermedius. During a jump, you perform hip flexion and knee extension, both of which activates the quadriceps. Hip flexion takes place when you move your thigh toward your stomach ; knee extension takes place when you straighten your leg.

(ii) Hip Flexors : The hip flexors run from the lower stomach to the top of the thighs. They consists of the psoas major and minor, iliacus and because of this, they are often referred to as iliopsoas. Although, these muscles are small, they are important for explosive motions like jumping.

(iii) Calves: The calves has two parts – the gastrocnemius and soleus. The gastrocnemius has a lateral head and medical head it is easily seen on the back of the leg right below knee. The soleus sits anterior, or in front of the gastrocnemius. Both parts function to plant as – flex the foot. This motion occurs when you jump off the ground and point your toes ground ward. A tuck jump involves a major role of calves muscles. [3]

29. Jogging : It is an easy running and personally geared exercise programme to develop general physical fitness. Jogging contributes to the development of Cardio-Respiratory fitness. Jogging requires proper sports shoes and clothes. While jogging we need to keep certain points in our mind :(i) If you are above 35 years of age, you must consult your doctor before starting any jogging or

health fitness programme. (ii) Begin slowly and build up to the recommended intensity according to your capacity. (iii) Do not jog if you are suffering from a significant injury or disease or when you are not feeling well.

OSWAAL CBSE Sample Question Papers, Physical Education, Class - XII4(iv) Early morning and late evening hours are most suitable for jogging. (v) Jogging may be done 3-5 times a week. [3]

30. Rikli and Jones prepared various physical fitness tests for senior citizens. Senior citizens can’t do exhaustive workouts. That is why, easy tests prepared for different body parts are given as:(a) Chair Stand test for lower body strength.(b) Arm Curl test for upper body strength endurance.(c) Chair sit and reach test for lower body flexibility.(d) Back scratch test for upper body flexibility.(e) Eight foot up and go test for coordination and agility.(f) Six minute walk test for aerobic fitness and endurance.

Chair Stand Test for Lower Body strength :• Purpose: This test assesses leg strength and endurance of senior citizens.• Equipments Required: A straight or folding chair without arm rests (seat 17 inches or 44 cm high)

and a stopwatch.• Procedure : Put a chair against a wall to keep it from moving or causing accidental fall. The subject

is to sit on the chair with both feet away from each other at a length of own shoulder. The wrists are held in a crossed position and held close to the chest. At the signal of the person taking the test, the subject stands up completely and then sits back completely. The process is repeated for 30 seconds. One complete cycle means standing up completely and sitting back. The number of completed cycles in 30 seconds is awarded as final score.

Age Below aver-age Average Above average

60-64 < 14 14 to 19 > 19

65-69 < 12 12 to 18 > 18

70-74 < 12 12 to 17 > 17

75-79 < 11 11 to 17 > 17

80-84 < 10 10 to 15 > 15

85-89 < 8 8 to 14 > 14

90-94 < 7 7 to 12 > 12Norms for Men

Age Below aver-age

Aver-age Above average

60-64 < 12 12 to 17 > 17

65-69 < 11 11 to 16 > 16

70-74 < 10 10 to 15 > 15

75-79 < 10 10 to 15 > 15

80-84 < 9 9 to 14 > 14

85-89 < 8 8 to 13 > 13

90-94 < 4 4 to 11 > 11 Norms for Women [3] Commonly Made Error

Some students explain the test correctly but fail to draw the indicating tables.

Answering Tip

The scale of measurement and analysis is important for inferring the result of the test.

PaRt-c 31. Circuit training is an excellent way to impose mobility, strength and stamina. The training comprises

of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed

5Solutions

for a specified number of repetitions or for a set time before moving on to next exercise. The exercises within each circuit are separated by a short rest period and circuit is separated by a longer rest period.

Advantages of circuit training:(i) Improves muscular strength: Circuit training improves muscular strength or in other words, your

ability to produce force. For example strength determines how many groceries you can carry at one time, heaviest amount of weight you could lift up during a bench press exercise.

(ii) Improves muscular endurance: Weekly circuit training enhances muscular endurance, or your ability to perform muscular activity at any time. For first muscular endurance dictates how many push-ups you can perform consecutively. Performing up to 20 repetitions at your workout stations, with little rest throughout your workout, forces your muscles to work through fatigue and build endurance.

(iii) Improves body composition: Circuit training can improve your body composition, or the percentage of your total body weight comprised of fat, by burning calories and building muscles. Additionally increased muscles mass boosts the number of calories burned during test and exercise. [1 + 1 + 3 = 5]

32. ‘Vitamins and minerals’ are commonly referred to as ‘Micro-nutrients’. Micro-nutrients include minerals such as fluoride, selenium, sodium, iodine, copper and zinc. They also include vitamins such as vitamin A, C, D, E and K, as well as the B-complex vitamins. Micro-nutrients are different from the macro-nutrients, i.e., protein, carbohydrate and fat. Micro-nutrients are called ‘micro-nutrients’ because our body needs only very small quantity. However, if body doesn’t get the small quantity of micro nutrients that it needs, serious health problems can occur. Micro-nutrients are vital for the proper functioning of all our body’s systems. Sodium, for instance, is responsible for maintaining the proper fluid balance in our body; it helps fluids pass through cell walls and helps in regulating appropriate pH levels in our blood.

Following are some of the ways that other Micro nutrients help in maintaining our body’s system : (i) Manganese promotes bone formation and energy production, and helps our body metabolize the

macro-nutrients, protein, carbohydrate and fat. (ii) Magnesium helps our heart and maintains its normal rhythm. It helps our body in converting

glucose (blood sugar) into energy, and it is necessary for the metabolization of the micro-nutrients, i.e., calcium and vitamin C.

(iii) Iron helps our body to produce red blood cells and lymphocytes. (iv) Iodine helps our thyroid gland to develop and function. It helps our body to metabolize fats, and

promotes energy production and growth. (v) Chloride helps to regulate water and electrolytes within our cells, as well as it helps to maintain

appropriate cellular pH. (Any four) [1 + 4 = 5]OR

Some pitfalls of dieting are : (i) Hair loss : The most common side effect is that you start to lose your hair. Lack of required amount

of proteins and fats result in hair loss. (ii) Depression : Dieting is one of the depression in life. When your body is not able to handle loads

of activities, you feel pressure in mind which causes stress, which worsen the physical health of a person.

(iii) Organs damage : If you continue dieting for long time it can damage your internal organs and body systems. Its working efficiency decreases than the normal. Your blood circulation becomes passive. You are less energetic, lazy, lethargic and become weak.


(iv) Sudden weight gain : Weight loss through exercises is a good thing but weight loss through dieting is very harmful. It makes your physique worse because after dieting when you come to original eating pattern your body starts gaining fat.

(v) Dieting deficiency : When you cut short your diet, some of the major nutrients such as carbohydrates and proteins do not meet the adequate amount. This can lead to many deficiencies. e.g. dark circles below the eyes. [1× 5 = 5]

Commonly Made Error

Some students do not know the meaning of pitfalls and give incorrect answers.

Answering Tip

Pitfalls means side effects or shortcomings.

33. Arm Curl Test: It is a test of upper body strength and is designed to test the functional fitness of seniors.

Equipments required: 2 kg for women, 3.5 kg for men. A chair without armrests, stopwatch. Procedure: The aim of this test is to do as many arm curls as possible in 30 seconds. This test is conducted

on the dominant arm side (or stronger side). The subject sits on the chair, holding the weight in the hand using a suitcase grip (palm facing towards the body) with the arm in a vertically down position beside the chair. Brace the upper arm against the body so that only the lower arm is moving (tester may assist to hold the upper arm steady). Curl the arm up through a full range of motion, gradually turning the palm up (flexion with supination). As the arm is lowered through the full range of motion, gradually return to the starting position. The arm must be fully bent and then fully straightened at the elbow. Repeat this action as many times as possible within 30 seconds. The protocol describes the administrator’s hand being placed on the biceps and the lower arm must touch the tester’s hand for a full bicep curl to be counted. In a group situation you could simply emphasize that the attendee’s forearms touch their bicep and ensure they count their own repetitions. [5]

34. Concept of Training: It is the study of various exercises done to develop sports performance. The knowledge of sports training is essential for the coaches. Sports training is considered long term training programme which aims to improve performance of sportsmen. It makes sportsmen psychologically and physiologically conditioned to exhibit peak sports performance. In one year the training programmes are divided into three parts : (i) Preparatory period (ii) Competition period and (iii) Transitional period.

The concept of sports training refers to general preparation of a sportsperson to attain high performance through physical, technical, tactical, psychological and moral aspects and to develop an all-round personality so as to make him a good citizen.

Principles of Sports training: The important principles of training are described below: (a) Principle of Continuity : According to this principle, the training should be a continuous process.

There should not be any break. It should be a regular phenomenon. In fact, there should not be a long period of inactivity. It has been observed that discontinuity of training reduces the physiological capacities of sportspersons. Along with this, the interval between two training sessions should be maximum but not too long.

(b) Principle of Overload : The principle of overload states that there should be greater than normal load. It means that the training loads should be increased for improving the performance of sportspersons. The normal training load cannot improve the performance. If the training load remains static, the effectiveness of the load diminishes with the passage of time. It can only maintain the achieved adaptation of the load. It means that for the continuous improvement of performance, the training load should be increased after the adaptation of previous training load. For example, to increase endurance, muscles must work for a longer period of time than they used to.

(c) Principle of Individual Differences : According to this principle, every sportsperson is different due to individual differences. Each sportsperson’s response to exercise or load will definitely vary.

7Solutions

So, a training programme should be modified to take individual differences into the following considerations: (i) Large muscles heal slower than smaller muscles. (ii) Fast twitch muscle fibres recover quicker than slow twitch muscle fibres. (iii) Woman generally require more recovery time than men. (iv) Fast or explosive movements require more recovery time than slow movements.

(d) Principle of General and Specific Preparation : For the improvement of performance, both the general and specific preparations are equally significant. General preparation serves as the base for specific preparation. As a matter of fact, the performance will be better if the base is better. The general preparation increases the functional capacity of all the body systems and organs and specific preparation is then further required to improve those systems and organs, on which the performance of sportspersons directly depends. For example, the speed improved through running will also be beneficial in football.

(e) Principle of Progression : According to this principle, the overload should not be increased too slowly. If the overload is increased too slowly or if the overload is increased too rapidly it may result in injury or muscle damage. Exercising above the target zone can be dangerous. The principle of progression also makes us realize the need for proper rest and recovery. The constant overload can lead to exhaustion and injury.

(f) Principle of Specificity : This principle states that exercising a certain part or component of the body primarily develops that part. It means that to become better at a particular exercise or skill, you must perform that exercise or skill. For example, runner should get trained by running, a swimmer by swimming and a cyclist by cycling. [1+4=5]

OR(i) Differentiation ability: This is the ability to achieve high level of fine tuning or harmony. This

ability comes in use when high level of mastery over sports movements and their applications is required. The ability to execute highly skilful movements with hand, feet or head also come in this.

(ii) Reaction ability : The ability to react quickly and effectively to a signal. (iii) Balance ability : The ability to maintain the balance of the body during movement and to regain

it quickly after disturbing movements. (iv) Rhythm in ability : It denotes the ability to perceive the externally given rhythm and to reproduce

it in motor action. (v) Orientation ability : The ability to determine and change the position and movements of the body

in time and space in relation to a definite field of action e.g. boxing ring, playing field. (vi) Adaptation ability : The ability to adjust or completely change the movement on the basis of

change or anticipated change in the situation. (vii) Coupling ability : The ability to coordinate body part movement with one another and in relation

to a definite goal oriented whole body movement. It is needed in movements with a high degree of difficulty level e.g. gymnastics. [5]


cBsE solutions


1. (b) Administrative [1] 2. (a) Liver [1] 3. (a) Physical [1] 4. (a) Arthritis [1] 5. (d) 2, 6 [1]

OR (a) Inferiority [1] 6. (b) Faulty [1] 7. (b) Functioning of body parts [1] 8. (c) Bronze [1] 9. (b) Three [1] 10. (b) Measurement [1]

OR (c) Cartilage [1] 11. (a) Hypertrophy [1] 12. (a) Ageing [1] 13. (c) Drugs [1] 14. (c) Air flow [1] 15. (b) Hastasana [1]

OR (c) Chronic [1] 16. (a) Increases [1]

OR (b) Physical activity [1] 17. (c) Pace run [1] 18. (b) Weather [1] 19. (a) Test [1] 20. (c) ODD [1]

PaRt-B 21. Protein is a compound which is formed by the combination of oxygen, carbon, hydrogen and nitrogen.

Among energy producing food substances, protein is the only constituent in which chemical elements of nitrogen, phosphorus and sulphur are found which are essential for our body. That is why protein is also called a nitrogenous food. Our physical growth and development will be retarded, if we take less amount of protein in our diet. In conclusion, we can say that protein is an essential diet component. [3]

2


OR(i) Cut your calories : Keep a plan ready to get back on track if your body weight begins to exceed

the required level. It is a simple plan to follow. Just cut or subtract only 100 calories a day. (ii) Avoid junk and fast foods : Try to avoid junk foods such as pizza, burger, chips, cookies, pastry,

chocolate, etc. if you want to maintain your weight. (iii) Don’t eat frequently : You should not form a habit to eat frequently. The children who eat

frequently usually take extra calories. Therefore, they become obese. [3] 22. (i) It strengthens the lower back muscles

(ii) It gives flexibility to the back muscles. (iii) It strengthens shoulders and neck muscles. [3]

23. Purpose of the test : To measure agility while running or changing direction. Equipments Required : A stopwatch, a measuring tape and two blocks of wood (2×2×4) Administration :

(i) Two parallel lines are marked on the floor 10 yards apart. (ii) The two wooden blocks are placed behind one of the lines. (iii) The subject is asked to start from behind the other line. On the signal, the timer starts the watch

and the subject runs towards the block, picks up one block, runs back to the starting line, places the block behind the starting line, runs back and picks up the second block to be carried back across the starting line.

(iv) As soon as the block is placed on the ground the timer stops the watch and records the time. [3]OR

Purpose : To measure speed of lower extremities and explosive strength. Equipments Required : Stopwatch, measuring tape Administration :

(i) Two lines are marked on the floor 50 yards apart. (ii) One line is used as a starting line and the other as the end line. (iii) On the signal the subject starts running.

Scoring : The score of the test is time gap between the moment the subject starts from the starting line and the moment subject crosses the finishing line. The time is recorded nearest to the tenth of a second. [3]

Commonly Made Error

Some students confuse between the administrations of these two tests.

Answering Tip

Understanding the purpose of each test will help in remembering administration of each test.

24. The average age for the first menstruation has been found to be between 11 to 16 years. The exact timing of the menarche is influenced by genetic, racial and climatic factors. Pubertal development begins with a gradual increase in breast size and the sprouting of pubic and axillary hair, which proceed slowly for two years. At the same time, secondary skeletal changes are taking place with broadening of the female pelvic. Menstruation commences latest by 16 years. If it is not, a physical examination should be made to pubertal development. Menstruation cycle occurs naturally. [3]

25. The term ‘anaerobic’ means ‘without oxygen’ or ability of an organism to perform an activity in the absence of oxygen. It refers to the energy exchange in your muscles that is dependent on oxygen. Anaerobic exercise is a high intense activity for a short period of time. Anaerobic activities depend on the following factors: (i) Phosphagen stores(ii) Buffer capacity (iii) Lactic acid (iv) Aerobic capacity [3]

3Solutions

26. Strain Sprain

(i) It is caused due to tearing of muscle fibres. (i) It is a partial tear of ligaments.

(ii) Symptoms: Swelling and loss of muscle strength

(ii) Symptoms: Pain, bruising, loss of functions.

(iii) Reason: Over stretching, after jump land on one side of the foot, etc.

(iii) Reason: Direct or indirect fall or blow or slide while walking/ running. [3]

27. In sports, aggression is a characteristic that can have many negative as well as positive effects on performance. Most people view aggression as a negative psychological characteristic, however in some sports, aggression can improve performance. It is called assertive behaviour when a player plays within rules of sports at a very high intensity, but has no intention to harm the opponent. [3]

OR(i) Isometric Exercises : These exercises are not visible. In fact, there are no direct movements, hence

these cannot be observed. When we do these exercises, the muscles do not change their length, they remain fixed. The more we exert force or strength, the more tremors will be there in our muscles.

(ii) Isotonic Exercises : In these exercises, the movements can be seen directly. These exercises tone up the muscles and the muscles become flexible. These increase the length of the muscles. For example : (a) Exercises with medicine ball. (b) Weight Training exercises.

(iii) Iso-kinetic Exercises : These exercises are performed on specially designed machines which involve a specific type of muscle contraction. In Isotonic exercises, contraction of the muscles applies maximal forces only at a particular angle of its range of movement whereas, in Iso-kinetic exercise contraction of muscle applies maximal force throughout the complete range of movement. With the help of these exercises, explosive strength and strength endurance can be improved. [3]

Commonly Made Error

Many students are aware of the names of these exercises but are unable to explain their meanings.

Answering Tip

The students must prepare the terms thoroughly.

28. These are following physiological differences between males and females :(i) Muscular Strength: The muscular strength of females is less than the muscular strength of males.

In fact, the contraction and extension of muscles of females is less forceful in comparison to males. Males have more forceful contraction and extension. If regular exercise is performed muscular strength can be increased.

(ii) Respiratory Organs: Lungs of females are smaller in comparison to males lungs. In fact, lung capacity for normal healthy woman is approximately 10% smaller than male of similar age and size. Females tend to breathe faster than males. Males have more oxygen carrying capacity than females.

(iii) Menstrual Cycle: Menstrual cycle approximately of five days begins in females at the beginning of adolescent age. During this period, it is believed that females should not perform strenuous and intricate job. However, on the basis of recent research studies it can be said that females not only participated in Olympic but also established Olympic records during this cycle. In males there is no such type of cycle. [3]

29. (i) Pregnant women should avoid this pose. (ii) Hernia patient should avoid this pose. [3] 30. Physiological Factors Determining Endurance are:

(a) Aerobic Capacity: The muscles require energy to perform an activity continuously which can be supplied in the presence of oxygen. Therefore, for endurance performance, the ability to uphold the sufficient supply of oxygen to the working muscles for energy liberation is vital.


(b) Lactic Acid Tolerance: The ability to tolerate higher concentration of lactic acid can help in improving endurance performance and is a vital factor in determining anaerobic capacity. For activities that last for about 40 seconds or more, the lactic acid tolerance is important.

(c) Movement Economy: For significant endurance performance, the movements performed should be economical. With less energy expenditure, a runner can run at a set speed for longer duration. In endurance sports a good technique can save energy. [3]

PaRt-c

31. Aerobic Capacity: The muscles require energy to perform an activity continuously which can be supplied in the presence of oxygen. Therefore, for endurance performance, the ability to uphold the sufficient supply of oxygen to the working muscles for energy liberation is vital.

The aerobic capacity depends upon the following factors: (i) Oxygen Intake: It is the quantity of oxygen which the lungs take from atmosphere. For achieving

higher VO2 max, this amount should be more. The intake of oxygen depends on the size of the lungs and chest cavity, number of active alveoli, strength of the respiratory muscles, etc. which further depends on the vital capacity.

(ii) Oxygen Transport: From lungs, the amount of oxygen taken into blood has to be transported to the working muscles. The transport of oxygen depends on the circulatory system to carry this quickly to the working muscles. The amount of oxygen absorbed into the blood depends on the speed of blood flow through the lungs and on the blood haemoglobin, which is about 14-15% in sportpersons. The transportation of oxygenated blood depends on the capacity of the heart which can be improved through training.

(iii) Oxygen Uptake: From the blood, the amount of oxygen absorbed and consumed by the working muscle is called oxygen uptake. The oxygen uptake in the muscle cell depends upon the rate of diffusion i.e. the speed of blood flow, temperature, partial pressure of oxygen and CO2 in the blood. Upto some extent through training, this speed and amount of oxygen consumption can be improved as these depend on the number, size and metabolic capacity of the mitochondria.

(iv) Energy reserves: The aerobic capacity depends on the availability of energy to the muscle for the activity. So, the aerobic capacity depends upon the muscle glycogen and sugar level in the blood. Fatigue occurs if the muscle glycogen level decreases lower than certain level. The muscle glycogen and liver glycogen reserves are vital for long duration activities. Fats can also be used as energy fuels in extremely long duration activities. [5]

Commonly Made Error

Though students know about aerobic capacity yet they are unaware of the factors influencing it.

Answering Tip

The students must learn the factors influencing important activities.

32. After the age of 6 years, it becomes increasingly difficult to describe changes and differences in motor skills development of a child. The following characteristics are evidence : (i) Changes are more subtle and are often restricted to fine motor skills only. (ii) Growth is relatively slow. (iii) This stage is terminated by onset puberty. (iv) Motor skills are perfect and stabilised. (v) Links can be made to physical developments.

The following are assessed during this stage : (i) Running : This will become faster depending on the length of stride and tempo. (ii) Jumping : The ability to jump will become greater due to body size, weight, age and strength. (iii) Throwing : Boys begin to throw further with a better technique and accuracy. [5]

OR Factors affecting motor development are :

(i) Regular Physical Activity : Regular physical activity in the form of yoga/aerobics/participation in games and sports always promotes motor development. These are necessary for basic foundation of life. It makes the child confident with good development of strength, speed and endurance.

5Solutions

(ii) Immunization : It is very important for both mother and children. It always facilitates better sensory motor development. Many diseases/ flaws can be prevented by proper immunization, otherwise it can create barriers to the harmonious development.

(iii) Opportunities : It is a well known fact that the children who get ample opportunities to perform more and more physical activities or motor activities are likely to have better motor development. In fact, opportunities to take part in motor activities give a better chance for developing sensory motor activities.

(iv) Postural Deformities : Postural deformity in children definitely affect their motor development. Any postural deformity i.e. spinal curvature, flat foot, knock knees etc. create hindrances or obstacles in the path of motor development in children.

(v) Obesity: Obesity and overweight have negative effect on the motor development of children. It means that children who are overweight or obese do not feel enough enthusiasm for any motor activity and may find it difficult to perform. [1 × 5 = 5]

Commonly Made Error

A few students are aware of the motor development at various levels but are not aware of the factors influencing the motor development.

Answering Tip

The various physical factors need to be covered here.

33. Isometric exercises : These are those exercises in which no movement takes place while force is exerted against an immovable object. It develops only tension at the joint concerned. It is also called static muscle contraction.

Isokinetic exercises : This is a type of muscle contraction where both the tension and speed are prefixed throughout the range of motion. This process involves development of maximum tension in the muscles which shortens at constant speed at all angles. [1]

Methods of strength development: Isometric : Iso means SAME and metric means LENGTH. A contraction is said to be isometric when tension in the muscle is developed but there is no change in the length of the muscle. This is also called static contraction because the joint angle does not change. For example, holding a weight at arm’s length, pushing against the wall. So, Isometric exercises are those in which no movement takes place while force is exerted against an immovable object. It develops tension only at the concerned joint. There is neither shortening nor lengthening which results in no visible muscular effort. Such types of contractions are more useful for weight-lifters, gymnasts, wrestlers, etc. For example : (i) Holding half push-ups, (ii) Flexed arm hang, (iii) Pushing-against the wall.

Advantages of Isometric Contraction : (i) Isometric exercises need less time. Usually the duration of contraction is 5 to 7 seconds. (ii) These exercises need less equipment or do not require costly equipment as exercises can be

performed anywhere at home. (iii) Isometric exercises help in the management of sports injuries. (iv) Need of energy requirement is less due to which sportsman does not get tired.

Isokinetic : Iso means SAME (constant) and kinetic means SPEED. This is a special type of muscle contraction where both tension and speed are prefixed throughout the range of motion. In Isokinetic exercise, muscles apply maximum force throughout the range of movement, eg., treadmill. Specially designed machines are necessary for using Isokinetic method for strength development. The speed of concentration can be adjusted according to an individual. This method can be effectively used for developing maximum strength, explosive strength and strength endurance. This process involves development of maximum tension in the muscles which shortens at constant speed at all angles.


Advantages of Isokinetic contraction : (i) These exercises develop an overall strength in the body at all speeds of movement. (ii) It is best for improving muscular strength and endurance for sports. (iii) Isokinetic exercises are helpful in warming up also. [4]

34. Symptoms of Anxiety : Generally, there are two types of symptoms of anxiety which are stated below: 1. Physical Symptoms:

(i) Trembling (ii) Insomnia (iii) Difficulty in swallowing (iv) Chest and muscle pain (v) Heart palpitations (vi) Fatigue (vii) Nausea (viii) Shortness of breath (ix) Stomachache (x) Headache (xi) Increased blood pressure (xii) Increased heart rate (xiii) Increased sweating (xiv) Increased blood flow (xv) Inhibition of function of immune and digestive systems.

2. Psychological Symptoms: (i) Constant worry (ii) Obsessive thoughts (iii) Anxiety about health (iv) Thoughts about harming oneself and others (v) Disturbing dreams (vi) Confusion (vii) Feeling like going mad (viii) Depression (ix) Mood swings (x) Sense of dread or panic

In case of performance related anxiety, specially sportspersons, may have slightly different symptoms such as sweating hands, frequent urge to urinate, increased respiration rate, increased muscle tension, increased heart rate and increased blood flow. In severe cases, pale skin and trembling have been observed. [2 ½]

Management of Anxiety: For the management of anxiety, most of the people think that alcohol and drug abuse may dull the emotions of anxiety but as a matter of fact, these substances deepen the emotions of anxiety. Medicines can help but should be the last resort. The natural solutions such as good diet and exercise, etc. should be used instead of or along with any prescription of anxiety treatment. The other solutions can be used for the management of anxiety. For example, remind yourself that you are not in danger. Practice deep breathing. Remember the root cause of your anxiety. Face the thing you fear and do it regularly until the feelings are under control. Find a hobby that takes your mind off from your anxiety. It is well-known that anxiety is accompanied by physiological arousal. Coaches as well as physical education teachers persistently attempt to find the optimum level of physiological arousal. They allow the sportspersons to perform their best. An arousal level that is too low or too high can have a negative effect on the performance. A high level of arousal in a sportsperson can cause deterioration of coordination, lack of flexibility and lack of accuracy. So, it is important for each sportsperson to find his/her optimum level of physiological arousal for a given activity. Coaches and

7Solutions

physical education teachers can help the sportsperson to identify this optimal state. They can apply various techniques such as pep talks, use of motivational slogans, relaxation training and professional services of psychologists. Along with these, the following ideas may be used for attaining the required level of anxiety in the field of sports: (i) Sportspersons who feel threatened by the fear of failure definitely have a high level of anxiety.

The coaches and physical education teachers should try to reduce the fear of failure by defining success in individual teams and by keeping win in perspective.

(ii) Sportsperson who have high level of trait anxiety, tend to experience high level of state anxiety when confronted with competition. So, the coaches should be cognizant of individuals’ trait anxiety so that they may be aware of how individuals will be likely to respond in competitive situations. In this way, they may be able to adjust the level of anxiety and arousal to the optimum level. [2½]

OR Types of Personality: Personalities of individuals can be classified based on the universal factors that

are found as the central part of each type. Human behaviour is a complex issue to understand and often unpredictable in nature.(i) Type ‘A’ personality : Individuals of this type are of an extremely independent, competitive,

ambitious and optimistic nature. They are self-driven and know the significance of positive thinking, motivation and goal setting. These individuals are impatient and have tendency towards rudeness and aggressiveness. Type A personality individuals are adventurous and risk takers and possess the ability of problem solving.

(ii) Type ‘B’ personality : Type B personalities are basically the literal contradictory of type A personalities. Even in apparently stressful situations, they are almost not stressed out. They can be described as being happy - go - lucky, who are particularly undisturbed in any circumstance. They are by and large cheerful, light hearted and fun to be around, usually entertaining to be with them. They love to relax and accept things as they approach. Individuals under this type are considered by their lack of urgency, as they do the work on their own pace.

(iii) Type ‘C’ personality : This personality type typically include introverts and those concerned with facts. To find a fact they are interested in, they may perhaps spin heaven and hell upside down or inside out. They are engrossed in finding out how things work precisely. They are extremely sensitive and thoughtful. The type C personalities are of reserved nature and are alert as well.

(iv) Type ‘D’ personality : These individuals actually deem in apathy. They have a preference to join to the trampled ways and establish routines over the ambiguity of alteration. These are executors of the direct instructions and supporters of the used up deeds. When it comes to taking risk and responsibility, they have the tendency to back out of the situations. These individuals are afflicted by pessimism such as gloom, worry, and irritability and barely self-confident. They avoid sharing their negative emotions in order to avoid rejection. [5]


cBsE solutions


1. (d) Technical [1] 2. (d) Round Robin [1] 3. (a) Roughage [1] 4. (c) Eagle [1] 5. (b) Decreases [1]

OR (a) Dyspraxia [1] 6. (b) Sensory [1] 7. (a) Correct [1] 8. (b) Spine [1] 9. (b) Bulimia Nervosa [1] 10. (c) Blood pressure [1]

OR (a) 1 minute [1] 11. (c) VO2 [1] 12. (d) Explosive [1] 13. (b) Unlimited [1] 14. (b) Skin discolouration [1] 15. (b) Performance [1]

OR (c) C [1] 16. (d) Motivation [1]

OR (a) 30 [1] 17. (d) Strength [1] 18. (a) Flexibility [1] 19. (b) Friction [1] 20. (d) Impacted [1]

PaRt-B 21. Advantages of League Tournament are as follows :

(i) Appropriate opportunities are available to the players to improve their performance. (ii) Every team gets full and equal opportunity to show its efficiency and equal performance. (iii) Only strong and deserving team wins the tournament. [1 × 3 = 3]

3


OR Two Specific Sports Programmes are :

(i) Run For Fun : It can be organised by any educational institution for another institution or organisation and for people of all ages. It is arranged just for the sake of fun to create good habits for good health.

(ii) Run For Unity: An institution can organise Run for Unity to create a feeling of unity among the people and communities for the unity of the country. [1½ + 1½ = 3]

22. Procedure: (i) Sit down normally on the floor. Stretch out your legs ahead in front. (ii) Now cross your legs and broaden your knees in order that you can slip your both foot under the

opposite knee. (iii) After that bend your knees and fold your legs. (iv) Keep your feet loose, in order that the external edges lay on the floor and the inner curves are

settled beneath the inverse leg. (v) Now sit with your buttock in a neutral position. Attempt to hold for a breath or two and after that

gradually bring down yourself on the floor. (vi) Keep your hands on your knees with palm facing down and expand your tail bone against the

floor. [½×6=3] 23. Advantages are :

(i) Pressure within the joints are equalised. (ii) It results in maximum efficiency with minimum efforts. (iii) Individual conveys a good impression of his well-being. (iv) An individual looks agile with well-developed personality. (v) It helps in developing strength and physical fitness. (vi) Body exerts low pressure on different organs of the body. [½ × 6 = 3]

Commonly Made Error

Some students confuse between the benefits of correct posture and those of yoga.

Answering Tip

The students must understand that while yoga is to be learnt and practiced, good posture is something natural.

OR Causes are :

(i) Injury : When bone, ligament or muscle is injured, it weakens the support to that part. (ii) Disease : Causes the joints to lose their strength and mobility. (iii) Heredity : Deformity like Kyphosis and flat foot are sometimes due to hereditary factor. (iv) Overload : Overwork or fatigue also results in poor posture. (v) Lack of exercise : The maintenance or erect posture requires strength and endurance. [3]

24. It is of three types : (i) Type I : It may appear in females mainly menopause. (ii) Type II : It may appear both in males and females after 75 years of age in 2 : 1 ratio. (iii) Secondary Osteoporosis : It may appear at any age because of prolonged use of medication or

premedical history. [3] 25. The blood pressure is a driving force that moves blood through the circulatory system. Systolic

pressure (the higher pressure) is reached when blood is ejected into the arteries, whereas diastolic pressure (the lower pressure) is reached when the blood drains from the arteries. Due to physical exercise/training arterial blood pressure changes very little during maximal workout. But resting blood pressure is lowered in individuals who are having high blood pressure. [3]

26. (i) Dislocation of Shoulder Joint : It may occur due to sudden jerk or fall on hard surface. The end of humerus comes out of the socket.

(ii) Dislocation of Jaw : It occurs when the chin strikes to any other object. It may also occur if the mouth is opened excessively.

(iii) Dislocation of Hip Joint : By putting maximum strength spontaneously may cause dislocation of hip joint. The end of femur gets displaced. [3]

3Solutions

27. (i) Flexion : Flexion refers to a movement that decreases the angle between two body parts. Flexion at the elbow is decreasing the angle between the ulna and the humerus. When the knee flexes, the ankle moves closer to the buttock, and the angle between the femur and tibia gets smaller.

(ii) Extension : It refers to a movement that increase the angle between two body parts. Extension at the elbow is increasing the angle between the ulna and the humerus. Extension of the knee straightens the lower limits. [1½+1½ = 3]

OR The main reason for friction is the roughness of the surface. When we see it may appear smooth,

but when we see it though a microscope, the magnified image will show a number of tiny hills and valleys. When an object tends to slide over another interlocking of hills and valleys resist the relative motion and create the force of friction. Smoothening the surface reduces the friction. But if the surfaces became very smooth and flat, the friction from the molecular attraction becomes significant.

Commonly Made Error

Many students treat exercise and physical activity in a similar way and cannot state the difference between the two.

28. In instrumental aggression, harmful actions have a purpose over and above that of wounding another player. Athletes, might for instance attempt to injure an opponent because they believe that doing so will increase their chances of victory. Players do so to achieve something like a reward, prize etc. [3]

29. Strength is a very important component of physical fitness. It is the ability of our muscles to overcome the resistance. Strength of the muscles is required in almost every game and sports. It is further divided into two parts: (i) Dynamic Strength : It is also called Isotonic strength where movements of different body parts are

clearly visible while taking part in various games and sports activities. In every sports movement, we use different forms of strength which can be divided into three parts: (a) Maximum Strength : It is the ability of our muscles to overcome the maximum resistance in a

single effort, e.g., weight lifting, shot put, etc.

(b) Explosive Strength: It is the ability of our muscles to overcome a resistance with high speed, e.g., sprint starts, etc.

(c) Strength Endurance : It is the ability of our muscles to overcome any resistance for longer duration. This is a combination of strength and endurance abilities, e.g., long distance races, cycling, etc.

(ii) Static Strength : It is also known as Isometric strength where the movements of the concerned body parts are not visible specially in weight lifting. In clean and jerk and in snatch events, we use static strength in final position. [3]

30. Regular exercises have following effects on the respiratory system:(a) Unused alveolus become active: Regular exercise activates the unused alveolus, because much

amount of O2 is required in vigorous and prolonged exercise of daily routine. The passive alveolus become active.

(b) Increase in residual air volume: Residual air is the amount of air, which is left in the lungs after exhalation. If an individual performs regular exercise, his residual air capacity increases in comparison to an individual who does not perform regular exercise.

(c) Increase in size of Lungs and Chest : When a person performs exercise regularly, he requires more amount of O2. He inhales more amount of air during exercise. Consequently, his lungs and chest are exercised. After some period, the size of his lungs and chest increases.

(d) Increase in Endurance: An activity can be done for a longer period without taking any rest. Those who do not perform exercise, have less endurance. They cannot continue exercise for longer duration. Hence, it can be alluded that exercise increases the endurance of an individual.

(e) Strong Willpower : Regular exercises increase willpower of the individual. As Pranayama, the specific exercise for lungs increases the willpower of the doer. [3]


Commonly Made Error

Some students state general benefits of exercising and do not highlight its special effect on various organ systems.

Answering Tip

The students must read the question carefully before proceeding with the answer.

PaRt-c

31. There is no single best posture for all individuals. Each person must maintain best body posture. The best posture is that in which the body segments are balanced in the position of least strain and maximum support but even then there are some general norms regarding postural positions. These are stated below : (i) Correct Posture of Standing: Standing posture is affected by factors such as health, body built

and occupation. In the standing position, the posture with perfect alignment, a straight line should pass through ear lob, centre of shoulder joint, upward-forward of pelvic to help decrease the curve of lower back, the abdomen flattened, the base is firm on the leg muscles and the body weight can be transferred along the entire longitudinal arch of the foot.

(ii) Correct Posture of Sitting: When we sit in a chair, our hips should be as far as back in the chair as possible. Head, spinal column, shoulder and hips should be in straight line and erect, legs should touch the ground and not in hanged position. Thighs should be in horizontal position. While we read, the book should be on the table but the book should not be too far or too near the eyes. The approximate distance between book and eyes should be at least 30 cm. If we do not follow this rule, then eyesight problem may occur.

(iii) Correct Posture of Walking : Correct walking is always commended everywhere and by everyone. It reflects the personality of an individual. It indicates inferiority complex if an individual walks with dropped neck and imbalanced steps. If someone walks with an erect neck and a chest out, it is an example of superiority complex. In fact, the best posture of walking is that the lines of the feet should be parallel to the line of direction. The heel of the foot should touch the ground and then weight should be transferred to the toes. It means, there should be heel-toe action. Walking should be efficient and graceful. Smoothness is essential in walking. If we adopt wrong posture of walking, we may get fatigue at the earliest.

(iv) Correct Posture of Lying: Normal size of pillow should be used by the children. Hard bed is beneficial for those who have spinal problems. We should sleep in such state that we should not feel any difficulty in respiration. [5]

32. Micro-nutrient deficiency can lead to some serious health problems. The World Health Organization feels that micro-nutrient deficiency presents a huge threat to the health of the world’s population. Some common micro-nutrient deficiencies include iodine deficiency, vitamin A deficiency and iron deficiency. [2] (i) Iodine deficiency is the world’s foremost cause of brain damage. Iodine deficiency during

pregnancy can result in stillbirth, miscarriage and irreversible mental retardation. Fortunately, it is easily prevented by the use of iodized salt.

(ii) Vitamin A deficiency is a leading cause of blindness in children; in pregnant women it can cause night blindness and increases maternal mortality rates.

(iii) Iron deficiency is the most common deficiency in the world, and the only one prevalent in developed countries. Over 30% of the world’s population suffers from iron deficiency i.e., anaemia. [3]

OR(i) Before training, carbohydrate provides the energy to sustain workout.(ii) Fats, meat, gas forming foods and spicy foods should be avoided before competition. (iii) Diet of the athlete should not be different on the day of competition. (iv) There should be a proper gap of 2·5 hours or 3 hours before competition or exercise. (v) During competition, one should take fluids as and when required.

5Solutions

(vi) If you really do not feel like eating before competition because of nervousness then try to have liquid meal such as carbohydrate drink, some fruit juice or commercial sports drink.

(vii) After competition diet must be rich in carbohydrates as well as proteins. (Any five) [1×5 = 5] Commonly Made Error

A few students are not aware of the body requirements pre and post competition and give vague answers.

Answering Tip

The students must prepare the important concepts thoroughly.

33. The Harvard Step Test is a cardiovascular fitness test. It is also called aerobic fitness test. It is used to measure the cardiovascular fitness by checking the recovery rate.

Administrative procedure: The athlete stands in front of the bench or box. On the command of ‘Go’ the athlete steps up and down on the bench or box at a rate of 30 steps per minute (one second up, one second down) for 5 minutes (150 steps). Stopwatch is also started simultaneously at the start of stepping. The athlete sits down immediately after completion of the test i.e., after 5 minutes. The total number of heartbeats are counted from 1 to 1.5 minutes after the completion of the last step. The heartbeats are counted for a period of 30 seconds. Again the heartbeats are noted for 30 seconds after 2 minutes of finishing of the test. After that for third time the heartbeats are noted after 3 minutes of completion of the test for 30 seconds period. The same feet must start the step up each time and an erect posture must be assumed on the bench. [5]

34.

S. No. Isometric Exercises Isotonic Exercises Isokinetic Exercises

1. Isometric exercises involve static muscle contraction against a stationary resistance.

Isotonic exercises involve dy-namic movement but don’t require a constant movement speed.

Isokinetic exercises involve movement but maintains a constant speed.

2. Iso-SAME, metric- LENGTH. This is a type of muscle contraction in which muscle remains at same length.

Iso-SAME, tonic-TENSION. This is a type of muscle con-traction in which the muscle changes the length either shortening or lengthening.

Iso-SAME, kinetic-SPEED. This is a type of muscle con-traction in which the muscle moves with some speed.

3. These are used only in a few games like Gym-nastics, weight-lifting, wrestling, etc.

These are most popular and effective type of strength training used in almost all games/sports.

These generally involve muscle contraction against an electronic resistance and are specific to a particular sport.

4. It develops maximum strength.

It develops explosive strength.

It develops explosive strength as well as strength endur-ance.

5. Can rehabilitate immobilized joint.

Does not contribute to reha-bilitation.

Cannot rehabilitate immobi-lized joint.

6. Amount of strength developed does not last long.

Strength developed through this method remains for longer period.

Amount of strength devel-oped is excellent.

7. Poor development of coordination and skill.

Develops excellent coordi-nation.

Develops good coordination.

8. Does not contribute to development of endur-ance and speed.

Contributes to development of strength, endurance and speed.

Better development of speed as compared to Isotonic.

9. Examples : (a) Pushing against a wall, (b) Flexed arm hang, etc.

Examples: (a) Push ups, pull ups. (b) Rope climbing, bench press, over head press, etc.

Examples: (a) Treadmill, (b) Cybex (c) Butterfly stroke in swimming, etc.

(Any Five) [5]


OR Strength is the most important motor ability in sports as it is a direct product of muscle contraction. We

can define strength as ‘Ability to overcome resistance’ and this resistance is of four types : (i) Own body resistance, e.g., 100 m race, jumping. (ii) Resistance of implement, e.g., throwing events like shot, javelin and discus. (iii) Resistance of opponent, e.g., wrestling, boxing, judo, etc. (iv) Frictional resistance, e.g., cycling, swimming etc. [2]

Circuit training programme for upper body strength. Other exercises for development of strength in upper body can be :

(i) Overhead press (ii) Pushing against a wall (iii) Crunches (iv) Shuttle run (v) Leg raise (13 cm above ground) (vi) Back raise (vii) Chest press (viii) Shoulder shrug etc. [3]


cBsE solutions


1. (c) Specific [1] 2. (a) Pre-competition [1] 3. (a) Surya Namaskar [1] 4. (c) Hypertension [1] 5. (c) OCD [1]

OR (a) Motor [1] 6. (a) Immunization [1] 7. (c) Lordosis [1] 8. (b) Menarche [1] 9. (b) Better [1] 10. (a) Increases [1]

OR (b) Grasshopper [1] 11. (a) Therapeutic [1] 12. (c) Greenstick [1] 13. (b) Gravitation [1] 14. (b) Equal, opposite [1] 15. (a) Goal [1]

OR (b) Reduced [1] 16. (a) Fartlek [1]

OR (b) Differentiation [1] 17. (c) Chronic [1] 18. (a) Medicines [1] 19. (a) Before puberty [1] 20. (b) Second [1]

PaRt-B 21. Asanas good for health are :

(i) Surya Namaskar : This is the practice of sun salutation which comprises of a series of different postures involving 12 steps in it.

4


(ii) Padmasana : Padmasana is made of two words: Padma and asana. Padma means ‘lotus’. The legs in sitting position of this asana give the appearance of a lotus. This is a meditative asana. [3]

OR Symptoms of obesity are:

(i) Depression. (ii) Breathing disorder. (iii) High Blood pressure. (iv) Gall bladder or liver disease. (v) Coronary artery disease. (vi) High cholesterol. [½ ×6=3]

22. Causes of Cognitive Disability are: (i) Abnormal clumps of beta: Amyloid protein and microprotein clumps or characteristics of

alzheimer’s disease. (ii) Small strokes reduced blood flow through brain blood vessels. Some of the main causes are: (i) Stroke: Disruption in the blood supply to brain is one of the most common cause of brain damage.

Strokes are caused by blockage in blood vessels. (ii) Closed Head injury : These are blows to the head that do not penetrate the skull e.g. when

someone hits her or his head during a car accident, etc. [3] 23. The Harvard step test is a cardiovasular fitness test. It is also called aerobic fitness test. It is used to

measure the cardiovascular fitness or aerobic fitness by checking the recovery rate. Equipments required : A gym bench or box of 20 inches height for man and 16 inches for woman,

stopwatch and cadence tape. Procedure : The athlete stands in front of the bench or box. On the command “Go” the athlete steps up

and down on the bench or box at a rate of 30 steps per minute. Stopwatch is also started at the start of the stepping.

Calculation of the scores : Calculate with the help of following formula fitness index score = (100 × test duration in seconds)/(2 × sum of heartbeats in recovery) [3]

Commonly Made Errors

Many students cannot explain the procedure of the test clearly. A few students cannot give the formula for calculating scores correctly.

Answering Tip

The students need to prepare all the physical tests thoroughly.

OR It is important to assess the fitness of senior citizens for understanding the physical attributes needed

for mobility task in later years. We can also target for individualised programming. The senior citizen fitness tests the daily movement as bending, lifting, reaching and walking. Most of the older adults are at risk of mobility problem and falls. Early identification of physical decline can help to prevent functional impairments. [3]

24. Various types of disorders / problems related to menstrual dysfunction are : (i) Absence of menstrual periods : In some cases, the menstruation does not occur even after 18

years of age. This problem or disorder may be due to eating disorder, excessive exercise schedule, extreme level of stress and medication etc.

(ii) Premenstrual Syndrome : As a matter of fact, different girls may have symptoms such as acne, backaches, sore breasts, headaches, depression, anxiety, etc. These symptoms may be faced by females before their menstruation.

(iii) Irregular menstrual periods : Generally, it may take 2 to 3 years from a girl’s first menstrual period to develop a regular menstrual cycle. Usually the regular menstrual cycle for a female is 28 days. However, it may vary from 21 days to 35 days. [1 × 3 = 3]

25. The changes that take place in cardiovascular system are: (i) Stroke Volume increases at resting condition : The stroke volume at rest remains up to 50-70 ml/

beat in untrained individuals; in trained individuals it ranges from 70-90 ml/beat and in the elite endurance athletes it ranges from 90-110 ml/beat.

3Solutions

(ii) Faster Recovery Rate: Regular exercises speed up the recovery rate. In comparison to a beginner, heart rate of trained athletes becomes normal earlier. The recovery becomes faster as the rate of respiration becomes normal very quickly as well.

(iii) Blood pressure decreases: At resting condition the systolic and diastolic blood pressure decrease by up to 10 mm as a result of regular exercise. [1× 3 = 3]

26. (i) To maintain the physical and psychological status of injured person. (ii) To cure completely a person from which he/ she might be suffering, so that the person is not

dependent on family and can perform his/her essential activities of daily life. (iii) To prevent re-occurrence of injury while maintaining the available strength. [3]

27. The following are the ways to tackle problem focused situations: (i) Analyse the situation (ii) Think positive(iii) Seek professional help(iv) Proper planning (v) Stay focused (vi) Set realistic goal. [½ × 6 = 3]

OR Looking at the structure of sports and the variety of levels at which hundreds and thousands of

athletes participate and perform, the sports psychologists suddenly got interested in the study of human personality as it is related to performance in sports. The researchers believe that heredity is the nature’s process of passing certain physical and mental characteristic from one generation to another. Environment covers all the outside factors that have acted on the individuals since he/she began life. When both work in collaboration an individual output in sports is outstanding. [3]

Commonly Made Error

Many students cannot understand which aspect is being asked about in the question.

Answering Tip

The question has psychological connection with the sports person.

28. Weight training: This training is used as a method of developing strength, which is one of the most important physiological components of physical fitness. In this method of training for fitness, we use weights for improving our physical abilities. Weight training method should not be confused with weight lifting in which we try to lift as much weight as possible through press, snatch or jerk. Like all other methods of training it also relies on the following three principles: (i) Specificity (ii) Overload (iii) Reversibility [3]

29. Benefits of warming up are: (i) It regulates the Cardio Vascular System for the coming needs. (ii) Neuro-muscular coordination increases with warming up and also enhances nervous

conductivity. (iii) It increases the body temperature so that muscle fibres can be easily stretched. (iv) It tones up the muscles and helps to avoid injury to the muscles. (Any three) [3]

30. The Newton’s Laws of Motion are:(a) Law of Inertia: It is the first law of motion. 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 number of examples of this law in the field of sports, such as starting in rowing, starting on roman rings, starting in sprinting etc. 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 the playing field, a defensive player or the breaking player of the sports person’s body to stop.

(b) Law of Acceleration : It is the second law of motion. According to this law, “A change in acceleration of an object is directly proportional to the force producing it and inversely proportional to its mass.” If two unequal forces are applied to the 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 higher mass will travel at faster speed. This law is applied in various sports, such as in hammer throw, the thrower who is stronger (who has more force) will throw the 12 lbs hammer farther than a thrower who has less force or strength.

(c) Law of Reaction : It is the third law of motion. According to this law, “For every action there is an equal and opposite reaction.”

Application of law of reaction in different sports:(i) Shooting: In shooting, when a gun or pistol is fired the bullet moves forward (action). The gun or

pistol jerks backward (reaction).(ii) Walking: When a person walks, he presses the ground in backward direction (action) by his feet.

The ground pushes him in forward direction with an equal force (reaction).(iii) Swimming: A swimmer pushes the water backwards (action). The water pushes the swimmer

forward (reaction) with the same force.(iv) High jump : A high jumper can jump higher on a solid surface because the surface opposes his

body with as much force as he is able to generate in sand or any other unstable surface.(v) Dribbling in basketball : When a basketball player dribbles, he exerts force on the ball and the

ball strikes on the floor with a force (action). Then the ball comes up with an equal force from the floor (reaction). [3]

Commonly Made Error

A few students confuse between the three laws of motion and mix-up the answers.

Answering Tip

The Newton’s Laws of Motion have important applications in almost all sports activities. The students must prepare this topic thoroughly.

PaRt-c 31. Need of Extramural Activities are:

(i) For participation in extramural activities, proper and fair team selection has to be done by experts. (ii) The selected team should sufficiently practice the game under a good coach. (iii) During training of players, proper training methods should be followed in a systematic

progressive way. (iv) Team must be well trained, in relation to the rules, regulations, umpire signals, technical approach

of skills, tactical patterns and strategical patterns of the game. (v) The team members must be encouraged to display collective efforts, whereas selfish play should

not be encouraged at all. Friendship bonds and togetherness should be appreciated. (vi) The coach or teacher should encourage players towards social and moral values like helping

nature, adjustments, discipline, leadership, etc. (vii) All members of a team should be enforced to obey their captain, leader and coach with full

sincerity. (viii) The team should be well-equipped with standardised equipments to be used during training

and competition like proper sports-kit, proper shoes, guards, balls, etc. (ix) The documentation or eligibility criteria of a player should be correct as per the records, whereas

original age proofs should be shown, if required. (x) Team must play the competition with true spirit of sportsmanship respecting and abiding by the

rules and regulations which govern them. [½ × 10 = 5] 32. (i) Cardiac output increases directly with the increase in exercise intensity.

(ii) The heart rate increases from a resting rate of 72 beats/min to 150 beats/min or even more. (iii) Exercise increases the plasma volume of blood by 12%, but total blood volume may reduce

slightly. (iv) Blood flow is redistributed with more blood going to the muscles, heart and skin. (v) Cardiac hypertrophy occurs, meaning that the heart size increases to take care of the larger

requirement of blood during exercise. [1× 5 = 5]

5Solutions

OR Some common causes of sports injuries are: (i) Anatomical factors : These are related to the makeup of the body. Leg length differences and body

misalignment can lead to unequal forces being transferred to the tissues. It can cause injuries to ankle, hip and back.

(ii) Age related causes : As the body ages, it changes. It is able to produce less force, recovers slowly and soft tissues lose the ability to stretch. Therefore, it is more prone to injures.

(iii) Training related causes : Excessive repetitive loading of the tissues is needed for successive adaptation. However without suitable recovery, tissues never have the chance to adapt and can fail.

(iv) Equipment selection factors: An instance is incorrect footwear, which will not protect the foot and ankle adequately. It will also not distribute forces effectively. Thus it increases the risk of injury.

(v) Impact and contact cause: Impact or contact can be with objects, surfaces or other people. These injuries are common in contact sports like football, rugby, hockey etc. Also these are common in more dangerous sports like motor racing, boxing and skiing. [5]

33. Methods of Stress Management: (i) Exercise: Exercise can be a key and a central method to compensate for stresses. Physical exercise

not only promotes overall fitness, but it helps you to manage emotional stress and tension as well. Exercise can also aid in relaxation and improved sleep. For one thing, exercise can emotionally remove one temporarily from a stressful environment or situation. Being fit and healthy also increases your ability to deal with stress as it arises.

(ii) Eat Healthy: Ensure that you are getting adequate vitamins and minerals in your diet. One recommendation that very few of us manage to follow is to eat 5 servings of fruit and vegetable every day.

(iii) Get Enough sleep: Make sure you are getting enough sleep. People need varying amounts of sleep ranging from 6 hours to 8 hours a night. By trial and error, you will know how much sleep you need to perform at your best.

(iv) Set ten Realistic Goals: Learn to think clearly and set yourself realistic goals and objectives. Work through one problem at a time in a logical way.

(v) Use Imagination: Practice positive visualisation. Think about a time or a place when you were relaxed and at peace. It could have been on a holiday or a day off. Try to recreate the situation again in your mind, thinking about the sights, sounds and smells you experienced. You will find that after 5 to 10 minutes you feel much more relaxed. Some people call it day dreaming but visualisation is a very powerful tool in reducing stress and anxiety.

(vi) Take a break: Take time out for yourself. Make sure you are doing some things in your life because they are important to you, rather than because you ought to or you should do them.

(vii) Say no: Say no to tasks and projects you cannot take up. People will not think bad of you. [5] 34. Two methods of speed development :

(i) Acceleration run : It is a method of speed development. Acceleration is the ability to achieve high speed of locomotion from a stationary position. This type of speed greatly depends upon explosive strength, frequency of movement and technique. For improving acceleration run directly, short sprints over a distance of 30 to 80 meters are the best. Research studies have revealed that a sprinter, when starts from a stationary position achieves maximum speed in about 6 seconds. Therefore, the distance chosen should be covered in about 4 to 6 seconds. However, actual distance may differ from activity to activity and also on the nature of sports.

(ii) Pace Races : It is another method which is very good for developing the speed of an athlete. The actual distance and number of repetitions for pace depend upon the activity or nature of sport. In these races, pace has to be set with another athlete. It involves two athletes with same speed abilities. It is also an effective means for improving speed endurance. For example : In repetition of 200 meters the pace setter stands 10-15 meters ahead of the other athlete. The pace-setter movement should be properly given otherwise it will slow down the repetition of the good athlete and will have a negative impact on the speed and motor coordination. Therefore, the pace-setter speed should be equally good for training the another athlete. In ‘Pace Races’ the speed of an athlete requires a high degree of concentration and complete attention towards the race to get best results. [5]


OR There are two types of surface used in any indoor or any outdoor games. These are natural and

artificial. Natural surfaces are the surfaces that are prepared through combination of natural elements like soil and grass. On the other hand artificial surfaces are more like carpets which are made from artificial components like rubber, synthetic fibre etc. These surface impact performance of athletes differently. In many contact games like football, running and kabaddi, natural surface are preferred because they provide more familiarity, grip and avoid severe injuries. On the other hand, artificial surfaces provide more opportunities for practice because their use need not be for maintenance. Also, with innovation in technology, artificial surface are becoming more user friendly. Risks of injuries are reducing on artificial surfaces now-a-days. [5]


cBsE solutions


1. (b) Staircase [1] 2. (d) Carbohydrates, proteins [1] 3. (a) Bliss [1] 4. (b) Sciatica [1] 5. (a) Disability [1]

OR (a) Abnormalities [1] 6. (d) Hips [1] 7. (a) Soft [1] 8. (c) Magnesium [1] 9. (b) Psoas [1] 10. (c) Cardiovascular [1]

OR (d) Endurance [1] 11. (a) Hair [1] 12. (c) Three [1] 13. (b) Fatigue [1] 14. (a) A [1] 15. (a) Worth [1]

OR (b) Endurance [1] 16. (d) Reaction time [1]

OR (a) Physical [1] 17. (a) Shock [1] 18. (c) Warm-up [1] 19. (b) Water [1] 20. (c) Behaviour [1]

PaRt-B 21. No of teams in the tournament = 11

5


Þ No of teams in the upper half n 12

11 12

6 teams

= +

= +

=

Þ No of teams in the lower half n -1211 12

5 teams

=

= −

=

Þ No of bye in the upper half = nb 12−

Þ Where nb is No of bye in the tournament =2 × 2 × 2 × 2 =24=16

\ nb=16−11=5

Þ No. of bye in the upper half = 5 12−

= 2 byes

Byes in the lower half nb+12

5 12

3 byes.

=

= +

=

A

B

C

D

E

F

I

J

K

L

M

1

2

3

4

5

6

Bye

Bye

Bye

7

8

9

10

11 Bye

A

C

D

F

J

L

M

I

A

F

F

I

L

L

Lis

the

win

ner

ofth

eTo

urna

men

t.

Upp

er h

alf

Low

er h

alf

I–R. II R.– III R.– IV R.–

Bye

[3]

3Solutions

OR In Staircase Method, fixtures are made just like a ladder or staircase. This method is the easiest because

no bye is given to any team. Example : (a fixture of 9 teams on league basis using Staircase method.) Fixture :

1 – 2

1 – 3 2 – 3

1 – 4 2 – 4 3 – 4

1 – 5 2 – 5 3 – 5 4 – 5

1 – 6 2 – 6 3 – 6 4 – 6 5 – 6

1 – 7 2 – 7 3 – 7 4 – 7 5 – 7 6 – 7

1 – 8 2 – 8 3 – 8 4 – 8 5 – 8 6 – 8 7 – 8

1 – 9 2 – 9 3 – 9 4 – 9 5 – 9 6 – 9 7 – 9 8 – 9

[3] 22. Advantages of Chakrasana :

(i) It straightens the spine. (ii) Improves digestive system. (iii) Avoids cardiac problems. [3]

23. The advantages of Harvard step test are : (i) For conducting this test, equipment required are bare minimum. (ii) Test can be conducted in minimum cost. (iii) It is easy to conduct and feasible to organize the set up. [1 × 3 = 3]

Commonly Made Error

Many students are aware of the procedure and purpose of the test but are not aware of its advantages.

Answering Tip

The easiness of conducting a test is the primary advantage of any test.

ORAdvantages of Sit and Reach test are :(i) It is a feasible test to conduct. (ii) It can be performed with much less effort (iii) It is a simple and trouble free test for flexibility. [1× 3 = 3]

24. Three physiological factors determining flexibility are : (i) Age and Gender: The flexibility is determined by gender, as females are likely to be more flexible

than males. With the advancement of age, the flexibility decreases. Though, it is trainable. (ii) Internal environment: The flexibility is influenced by the internal environment of the athlete. For

instance, body temperature and flexibility increase in a warm bath of 10 minutes but, it reduces at 10°C outside for a stay of 10 minutes.

(iii) Stretch ability of Muscles: Muscles have to contract to perform the movement at a joint. The stretch ability of muscles is trainable up to certain degree. The muscles tend to get shorter if these are not regularly stretched, it finally leads to confine the range of movement at possible point. [3]

25. Bone Injuries:(a) Green stick fracture : A green stick fracture involves bending of bone and cracks, instead of

breaking completely into separate pieces. This type of broken bone is in children because their bones are softer and more flexible than the bones of adults.

(b) Comminuted Fracture : A fracture in which the bone is broken into several pieces or is shattered, creating numerous fragments is called comminuted fracture.

(c) Stress Fracture : A small crack that takes place in the bone due to overusing of certain part of the body that commonly results due to increase in activity without proper recovery is called a stress fracture.


(d) Transverse fracture : Type of fracture that involves breaking part of bone in a spine and the part gets extended from the main body of bone.

(e) Oblique fracture : When the breaking of bone has a curved or sloped pattern, it is said to be oblique fracture.

(f) Impacted Fracture : It is a type of fracture in which the bones breaks into multiple fragments and gets driven into each other. [½ × 6 = 3]

26. The air flow around a ball thrown through the air differs greatly depending on whether it has a smooth surface or a rough surface (e.g. stitches on a cricket ball). (i) In the flight of a smooth ball, the air molecules travel around the ball to back where they meet

and mix and combine to push the ball forward. The pressure behind the ball is less than the pressure in front.

(ii) When the ball has an uneven surface, disturbance occurs as the air flows over the ball. This disturbance cause the air to stick to the ball just a little longer and increases the speed of the ball and changes its direction. [1½ + 1½ = 3]

27. You can manage anxiety in sports in following ways: (i) Somatic Adjustment (ii) Following a behaviour of modification strategy (iii) Progressive relaxation breathing technique (iv) Yogic meditation (v) Biofeedback (vi) Guidance from trained Sports Psychologist. [½ × 6 = 3]

OR There are many ways of coping with stress. Emotion focused coping involves trying to reduce the

negative emotional responses associated with stress such as humiliation, fear, anxiety, rejection and frustration. The emotion focused coping can be tackled and managed in the following ways: (i) Keep yourself busy to take your mind off the issue. (ii) Share with elderly person to find the solutions. (iii) Family members can be effective way of reducing stress. (iv) Jog out your stress with the help of pranayama and meditation. (v) Positive attitude always help in encountering an obstacle. (Any three) [1 × 3 = 3]

Commonly Made Error

Many students state the ways of coping with stress rather than focusing on emotional focused coping strategies.

Answering Tip

The students must read the question carefully before proceeding with the answer.

28. Endurance is the result of a physiologic capacity of an individual to sustain movement over a period of time. The Fartlek training method is used to develop endurance. In this method, pace or speed is not pre-planned so it is left up to the individual. He can change his speed according to the surroundings (like hills, rivers, forests etc.). The heart rate ranges between 140 to 180 per minute. The duration of training depends on the experience of the athletes. It can vary from aerobic walking to anaerobic activities.

Examples of this training are: (i) Warm up : Jogging or slow running for 5 to 10 minutes. (ii) Steady : Hard speed for 1.5 to 2.5 km. (iii) Start of speed work : Easy running between sprints of about 50 to 60 metres repeated until a little

tired. (iv) Easy running : With three or four ‘quick stops’ now and then. (v) Full speed : Uphill for 175 to 200 metres. (vi) Fast pace : For 1 minute. [3]

29. In this method, exercise is done for a long duration without giving any break or pause in between the exercise. It is of three types: (i) Slow Pace Continuous Method : In this method,

5Solutions

(a) Intensity - Low (b) Distance - Long (10-30 km) (c) Heart rate - 140-160 beats/min.

180 beats/min

160 beats/min

140 beats/min

HB

O D

(ii) Fast Pace Continuous Method : In this method, (a) Intensity : High (b) Distance : Less (2-10 km) (c) Heart rate : 160-180 beats/min

180 beats/min

160 beats/min

HB

O D

(iii) Variable Pace Method : (a) Intensity : Between low and high (b) Distance : 8-20 km (c) Heart rate : 140-180 beats/min.

160 beats/min

140 beats/min

180 beats/min

O D

HB

[1×3=3] 30. An axis of rotation is a straight line around which an object rotates. Movement at a joint takes place in

a plane around an axis. There are three types of axis: (a) Frontal Axis: Runs horizontally from the front to back of your body and is formed by the

intersection of sagittal and transverse planes.(b) Transverse Axis: Passes horizontally from left to right and is formed by the intersection of frontal

and transverse planes.(c) Longitudinal Axis: Passes vertically from the top to the bottom of your body and is formed by the

intersection of the sagittal and frontal planes. [3] Commonly Made Error

The concept of axis is not clear with many of the students as it gets reflected in their answers.


Answering Tip

Axis is something around which a body can be rotated.

PaRt-c 31. (i) Lessens the Fatigue : Correct posture lessens the fatigue because all the systems of an individual’s

body perform their function more efficiently. An individual feels less fatigue due to less stress on muscles and joints.

(ii) Prevents disorders and diseases : Correct posture prevents back-pain, neck strain, constipation, diarrhoea, disturbance in blood circulation and irritation, etc. It means that we are not easily affected by various disorders and diseases if we have a good posture.

(iii) Social value : Correct posture is always appreciated everywhere. Individuals who have good postures, are usually admired in every society. They do not hesitate among people, but those who have bad postures, have a feeling of inferiority. They try to avoid social gatherings.

(iv) Improves speech : Correct posture helps to improve speech because it gives freedom to diaphragm. If there is too much stress on diaphragm the individual cannot speak clearly and efficiently.

(v) Change in Mental Attitude : Posture usually affects in the outlook, happiness, self-confidence and determination of an individual. These traits change the mental attitude of a person towards life.

(vi) Physical Appearance : It is a natural phenomenon that every individual wants to become more important in the presence of opposite sex. For creating a good impression on other people, good appearance is a pre requisite. In fact, physical appearance depends upon the posture of the individual. This leaves the first impression upon others. For good physical appearance, people do not hesitate to spend a large amount of money. It does not mean that they waste their precious money. It is not a wastage. It adds to something, but the outlook of a person mostly depends on his posture.

(vii) Grace and efficiency of movement : Physical posture plays a vital role in the field of sports and games. Sports and games involve various types of movements. Walking, running, jumping and throwing depend upon the abilities of movements. An athlete requires a variety of efficient movements. The apex marks can be achieved in the field of sports if movements of the sportsman are efficient and graceful. The balance and co-ordination depend upon the physical posture. Without correct posture grace as well efficiency of movements cannot be attained.

(viii) Physical fitness : Physical fitness is essential to live a fruitful life. Physical fitness can be achieved, if you have a good posture. The balance, coordination, flexibility, etc., are the components of physical fitness. These components can be attained easily by an individual who has correct posture.

(ix) Hygienic value : The erect, straight and vibrant body helps in the proper and efficient functioning of various organs. Correct posture is not important only for physical appearance but also for the health. If you have correct posture, it appears as if you have instantly lost few kilos. From the health point of view correct posture assists in reducing the back pain, headaches and spine-related problems. (Any five) [1 × 5 = 5]

32. Female athletes triad is a syndrome in which anaemia, osteoporosis and amenorrhoea are present. The triad is a serious disorder or illness with lifelong health consequences and can be very fatal. The symptoms of triad may include fatigue, loss of endurance and power, low self-esteem, etc. (i) Anaemia : It is usually defined as a decrease in the amount of Red Blood Cells (RBC’s) or

haemoglobin in the blood. It is more common in female athletes than male athletes. During anaemia the symptoms are usually vague. However, they may include feeling fatigue, weakness, loss of endurance, etc.

(ii) Osteoporosis : It refers to the decreased bone material content. It is a skeletal disorder. A reduction in bone mass may cause fracture. The main cause of this is eating disorder, insufficient calcium in diet which leads to weakness of bones, etc. Eating tobacco and smoking may also lead to this.

(iii) Amenorrhea : It is a menstrual disorder or illness in females in which females of 18 years age and above either never begin menstruating or there is an absence of menstruation for 3 months or more. It may occur due to hormonal puberty or intensive exercises which may lead to menstrual problem or less amount of calories in the diet. [2+3=5]

7Solutions

ORSociological Aspects are : (i) Family: Family is a very significant social factor which is said to be generally responsible for early

sports socialization. Males usually get more support and encouragement to get involved in sports activities. However, females are not encouraged to get involved in sports activities. Some sports sociologists argue that females are encouraged only in such sports which are considered to be feminine. Most of the parents think of not sending their girls for sports activities. While on the other hand, some parents understand the value of sports and they always try to motivate their daughters to participate in sports.

(ii) School : If the pressure to participate is not laid at home it may come from coaches, peers and particularly from the teachers who are the main driving forces within the educational sectors. School is thus important as it moulds the lives of our developing teenagers. For some schools there is still discrepancy as to which gender (male/female) should participate in cultural games. As a matter of fact, lot of schools do not have girls football, or volleyball teams. It depends on the school whether females are encouraged or not.

(iii) Culture : It has been seen that cultural belief can affect the progress of certain areas in life. In fact, cultural beliefs have a great impact on the involvement of females in sport. Participation in sport is seen as masculine activity and therefore, female participation is viewed negatively.

(iv) Attitudes and Prejudices of Society : Some females avoid certain sports for fear of being perceived masculine. Such attitude and prejudices of societies regarding sexuality, inhibits the females from participating. [5]

Commonly Made Error

Some students are unable to relate the Indian ideology with the sociological aspect.

Answering Tip

The views and expectations of Indian society towards women sports persons needs to be covered here.

33. Problem focused strategy mainly relies on using ways to directly tackle the situation that caused the stress. The main cause of stress should be tackled. The following are the ways to tackle problem focused strategies. (i) Analyse the situation : Analyse the training program. If not suitable for individual, plan it again. (ii) Seek psychologist’s help : If problem continues for long time, always consult a professional who

can help determine the best way of treatment. (iii) Stay Focused : Thinking about next situation increases pressure. Be calm, think, concentrate on

present to build confidence. (iv) Set realistic Goals : Unrealistic goals/aim often lead to stress. So, keep your goals real which are

achievable and in your capacity. Setting goal and staying focused reduces stress. [5] 34. Some guidelines for the development of Flexibility:

(i) The development of flexibility should be done before puberty. It is hard to develop flexibility after puberty. The flexibility of hip and shoulder joint should be specifically improved before puberty. The flexibility of other joints can be improved during the adolescence and even after that.

(ii) Flexibility is most likely to be reduced if the exercises are not performed to maintain it. (iii) The exercises for improving flexibility should be performed after a complete warm-up . If proper

warm-up is not performed, there may be chances of over stretching the muscles. There may be injury of the muscles, ligament or joint.

(iv) Exercises for the improvement of dynamic flexibility should be performed when the sportsperson is fresh. Under the stage of fatigue, the muscles cannot be stretched to their maximum limit.

(v) Dynamic flexibility depends on static flexibility. Dynamic flexibility is more beneficial than static flexibility in the field of games and sports.

(vi) Exercise for the improvement of dynamic flexibility should be related to sports activities. (vii) For effective improvement of flexibility sufficient number of repetitions should be performed. It

is recommended that at least 10-15 repetitions of each exercise should be performed. [5]


OR The air is ‘lesser’ at high altitudes i.e., there are fewer oxygen molecules per volume of air. Every breath

taken at high altitude delivers less of what working muscles require. Impact of high altitude on athletes: To compensate for the decrease in oxygen one of the body

hormones, erythropoietin (EPO), triggers the production of more red blood cells to aid in oxygen delivery to the muscles. The increase in red blood cells makes the blood thicker and can make blood flow sluggish. This makes it harder for the heart to pump blood through the body thus, decreasing the amount of oxygen getting supplied to where it is needed. (i) Unavoidable weight loss as the body consumes muscles to provide energy. (ii) Loss of appetite, inhibition of muscle repair processes and excessive work in breathing. (iii) Body immune system is weakened leading to an increased risk of infections.

Measures to reduce its impact are : (i) Carrying an oxygen mask while travelling on high altitudes for proper oxygen breathing. (ii) Carrying proper food to avoid fatigue as at high altitudes our body discharges sweat which may

lead to deficiency of food and water both. Proper food and water will prevent this. (iii) Carry skin cream to avoid sun burns and to be equipped with proper medicine for an emergency

situation. [5]


cBsE solutions


1. (c) Improving [1] 2. (b) Unnecessary [1] 3. (a) Asana [1] 4. (b) Obesity [1] 5. (a) Trigger [1]

OR (c) Quality [1] 6. (a) Children [1] 7. (b) Posture [1] 8. (c) Tension [1] 9. (a) Warming up [1] 10. (a) Strength [1]

OR (d) 650 [1] 11. (c) Soft tissue [1] 12. (c) 6-10 [1] 13. (c) Inversely [1] 14. (b) Coping [1] 15. (c) Exercising [1]

OR (b) Maximum [1] 16. (a) Static [1]

OR (d) Deformities [1] 17. (a) Motor [1] 18. (a) Spinal deformity [1] 19. (b) Bow [1] 20. (c) Limbs [1]

PaRt-B

21. Fat soluble vitamins are A, D, E, K. Functions : Vitamins increase immunity power in our body against diseases and also give their

important contribution for general development of the body.

6


Sources of Vitamin A : Ghee, milk, curd, egg yolk, fish, tomato, papaya, green vegetables, orange, spinach, carrot, pumpkin etc.

Sources of Vitamin D : Egg yolk, fish, sunlight, vegetables, cod liver oil, milk, cream, butter, tomato, carrot, etc.

Sources of Vitamin E : Green vegetables, spinach, sweet potato, sprout seeds, coconut oil, yolk, dry and fresh fruits, milk, meat, butter and maize.

Sources of Vitamin K : Cauliflower, spinach, cabbage, tomatoes, potato, green vegetables, wheat, egg and meat etc.

(Any three to be written, if only points are mentioned give ½ marks for each point) [CBSE Marking Scheme 2015] [3]

OR Expenditure of Calories according to work :

Types of Work Expenditure of Calories per hour

At rest 68 calories

In sitting 100 calories

In standing 105 calories

Slow working 200 calories

Running 570 calories

Typing 140 calories

Carpenter’s work 250 calories

Breaking stones 420 calories

General Exercise 500 calories

Dance 350 calories

Jogging 500 calories

Ironing 100 calories

T.V. watching 80 calories [3]

22. Points to be kept in mind while performing Gomukhasana are : (i) Keep the heels in touch with the buttocks.

(ii) Keep the knees one over another. (iii) Keep the head and neck erect without bending in the joints. [3]

23. Some drawbacks of dieting are : (i) Depression : Dieting is one of the depression in life. When your body is not able to handle loads

of activities, you feel pressure in mind which causes stress, which worsen the physical health of a person.

(ii) Organs damage : If you continue dieting for long time it can damage your internal organs and body systems. Its working efficiency decreases than the normal. Your blood circulation becomes passive. You are less energetic, lazy, lethargic and become weak.

(iii) Sudden weight gain : Weight loss through exercises is a good thing but weight loss through dieting is very harmful. It makes your physique worse because after dieting when you come to original eating pattern your body starts gaining fat. [3]

OR Fluids intake during the competition :

(i) Drink at regular intervals, 150 to 300 ml ideally every 15 minutes. (ii) Do not wait until you feel thirsty, you will already be dehydrated. (iii) Use a commercial carbohydrate drink (1-2 hr before). (iv) Just before the start of competition your last drink should be 15-20 minutes before. [3]

3Solutions

24. During exercise, the active muscles demand a greater supply of oxygen. The consumption of the skeletal muscle during exhaustive exercise is increased by 10 to 12 times. Such an increased demand is accomplished through an increased cardiac output and redistribution of the blood flow from the inactive areas towards the active muscles. The redistribution of blood flow at rest and during exercise is given below:

Organ ml/min at rest ml/min during exercise

Muscles 1200 12500

Heart 250 750

Brain 750 750

Skin 500 1900

Kidneys 1100 600

Abdomen 1400 600

Miscellaneous 600 400

Total Cardiac Output 5800 17500 [3] 25. The different techniques are :

(i) Healthy Sports Environment : Healthy sports environment plays a very vital role in motivating the sports person. Healthy sports environment consists of good climate, proper weather, proper humidity, proper temperature, smooth and clean sports fields, good quality of sports equipment and other facilities.

(ii) Positive Attitude : For proper motivation, the coaches should try to encourage positive attitude among the sports persons. Players must think they can do it positively.

(iii) Cash Prizes, Certificates and Trophies : Indeed, it is a good incentive to the sports persons. Governments offer cash prizes to the sports person who win for the pride of their countries. The sportsmen are affected by the lure of cash prizes, certificates and honour rolls.

26. Strategies to develop motivation among players : (i) Strategies to develop Intrinsic Motivation. (a) Provide successful experience (b) Develop sense of responsibility (c) Praise and criticism (d) Realistic goals (e) Develop interest in learning (f) Analysis of performance(ii) Strategies to Develop Extrinsic Motivation : (a) Reward (b) Punishment (c) Leadership behaviour (d) Competition (e) Team spirit (f) Variability in training (g) Performance in presence of crowd [1½ + 1½ =3]

27. Goal setting as a technique of motivation: As we know the fact that achieving performance goal is a sign of competence that affects motivation positively, but it is necessary to set realistic goals (aim) based on one’s own abilities. Setting up too high goal or too low goal will adversely affect the level of motivation. The goal should be difficult one but should be realistic, specific and attainable. It should be attained step by step. Goal setting has been recognized as a powerful motivational technique as it mobilizes an athlete’s efforts and prolong his persistence. [3]

OR Exercise is a planned, structured and repetitive physical activity with an aim to improve physical

fitness. It is different from physical activity in the sense that physical activity is any movement in body produced by skeletal muscles. [3]


Commonly Made Error

Many students treat exercise and physical activity in a similar way and cannot state the difference between the two.

Answering Tip

Physical activity is a part of exercise and the two terms are not synonymous.

28. Advantages of Fartlek training are: (i) It provides experience of nature. (ii) It improves the efficiency of heart and lungs. (iii) The training method is not rigid. It is flexible in nature. (iv) It does not require any equipment and can be organised easily. (v) Several athletes can take part in the training at a time. (vi) It is good for increasing strength and cardio respiratory endurance. [½×6=3]

29. Methods for Development of Endurance : To develop endurance, the following methods are implemented(i) Continuous Training : One of the most excellent methods for improving endurance is continuous

training. In this method of training an activity is carried out with no break for an extensive period with low intensity. The suitable example of continuous method is cross-country race. The rate of heart remains in between 140-160 beats per minute in this method and the overall time length of the activity should not be less than 30 minutes.

(ii) Interval Training : It is a training to the heart through endurance training. In it, you run your heartbeats at a faster rate. Biklia, the famous athletic coach of Finland, introduced this training method in 1920. He stressed the importance of rhythm between work and rest in the method and called it Terrace method. Actually, this training method is based upon “effort oil and recovery”. [3]

30. Oxygen Intake: It is the quantity of oxygen which the lungs take from atmosphere. For achieving higher VO2 max, this amount should be more. The intake of oxygen depends on the size of the lungs and chest cavity, number of active alveoli, strength of the respiratory muscles etc. which further depends on the vital capacity.

Oxygen Uptake: From the blood, the amount of oxygen absorbed and consumed by the working muscle is called oxygen uptake. The oxygen uptake in the muscle cell depends upon the rate of diffusion i.e. the speed of blood flow, temperature, partial pressure of oxygen and CO2 in the blood. Upto some extent through training, this speed and amount of oxygen consumption can be improved as these depend on the number, size and metabolic capacity of the mitochondria. (1½ + 1½ = 3)

PaRt-c

31. Advantages of food supplements are: (i) These helps in overcoming deficiency of nutrients. (ii) These helps performance especially in weight training. (iii) These products are easily available in stores.

Disadvantages of food supplements are : (i) These are less healthy than natural diet or food. (ii) These can have adverse side effects. (iii) These are more expensive than natural food. (iv) Prolonged usage and excessive taking of these food supplements are often harmful for body.

[2½ × 2½ = 5] 32. The following are the effects of Muscle Hypertrophy:

(i) For our muscle growth total amount of proteins increases essentially. (ii) The size of the muscle fibre increases as a result of resistant training. (iii) Muscular strength and endurance increases because of hypertrophy. (iv) Capillary density per fibre also increases which causes more energy production. (v) Quantity of connective tissue increases. (vi) Flow of blood in the muscle increases. (Any five) [1 × 5 = 5]

5Solutions

OR The saying is correct because, by giving up your usual activities, you speed up the ageing process.

In fact, the ageing process can be slowed down by continuing your usual activities. Regular exercise keeps the human body fit and in better condition, thus delaying the ageing processes like loss of elasticity from the lungs and chest wall, reduction in muscle strength and hypertrophy, increase in fat content of the body, reducing flexibility by weakening of the musculoskeletal systems, thereby causing the stiffening of joints and so on. So we should not reduce our normal activities, if we want to slow down our ageing. [5]

Commonly Made Error

Some students give general facts about the statement.

Answering Tip

The questions in which the opinion of the students is asked for, must be answered what student thinks about it rather than just stating the facts.

33. The Advantages of Rockport one mile test are : (i) Equipment required are bare minimum. (ii) The setup of test is undemanding to conduct. (iii) The test can be conducted by the athlete himself/herself. (iv) More than one individual can be involved for the test to be conducted on. (v) No trainer is required to conduct the test. [1 × 5 = 5]

34. Paschimottanasana: Paschimottanasana means stretching the posterior region. In this posture, posterior muscles of the body get stretched hence, it is called Paschimottanasana.

Procedure : (i) Bend the elbows, make hoops with the index fingers. (ii) Bend the body forward and catch hold of the toes with the hooks of the fingers. (iii) Place the head between the arms. (iv) Keeping a little bend in the elbows and without bending knees. Maintain the position for 5-10

seconds. [5]OR

Matsyasana : Matsya means ‘fish’. In this asana, body takes the posture of a floating fish. Procedure:

(i) Sit in padmasana in a comfortable position. (ii) Bend backward, supporting the body with arms and elbow. Lift the chest, take the head back and

lower the crown of the head on the ground. (iii) Place middle part of the head on the ground. Hold the big toes. Elbow should touch the ground.

Benefits: (i) This posture has therapeutic value for mild backache and fatigue. (ii) This is useful in throat problems like tonsillitis. (iii) Good massager for the spine. [5]


cBsE solutions


1. (c) BMI [1] 2. (b) Hypertension [1] 3. (a) Regular [1] 4. (c) Educational [1] 5. (a) Transmission [1]

OR (a) Kyphosis [1] 6. (b) Fingers [1] 7. (c) Joint [1] 8. (b) 30 [1] 9. (d) Pulmonary diffusion [1] 10. (a) Direct [1]

OR (b) Decreases [1] 11. (d) Medicine [1] 12. (a) Abrasion [1] 13. (c) Force [1] 14. (a) Swing, spin [1] 15. (b) Quadriceps [1]

OR (b) Motivated [1] 16. (a) Physical activity [1]

OR (c) Fatigue [1] 17. (a) Negative [1] 18. (c) Emotional [1] 19. (c) Cognitive [1] 20. (b) Less [1]

PaRt-B 21. Fats are an essential ingredient of food. Fat is also a compound of carbon, hydrogen and oxygen. Functions of Fats :

(i) They provide heat and energy to the body.

7


(ii) They help in regulation of body temperature. (iii) They are considered better than carbohydrates as sources of energy.

Sources of Fats : (i) Animal Sources : We get various products from animals such as ghee, butter, curd, fish, etc. (ii) Plant Sources : We get fats from various plants in the form of vegetables, dry fruits, soyabean,

foodgrains, mustard oil, etc. [1½ + 1½ = 3]OR

Three benefits of Sports Nutrition are : (i) Reduces the potential of injury. (ii) Leads to proper functioning of body during or after the competition or training. (iii) Plays a vital role in improving the endurance capacity. [1 × 3 = 3]

22. The various causes of anxiety are: (i) Level of Competition : The more important the contest, the greater is the stress or level of anxiety. (ii) Expectations of Spectators : The spectators have a huge role or impact on how athletes feel. The

expectations are more when it is a home venue. (iii) Expectations of Success : Some athletes take up the challenge and psyched up to perform better

and get success, wherever some are not coming upto the expectation and are psyched out which causes failure. [3]

23. Causes of Bow Legs : The main cause of bow legs is the deficiency of calcium and phosphorus in bones. Long bones of legs become soft, hence they are bent outward. The chances of bow legs also increase when children become overweight. This deformity may be due to the deficiency of Vitamin ‘D’. Improper way of walking and forcing the babies to walk at very early age may also lead to bow legs. [1]

Precautions : (i) Don’t let the children be overweight. (ii) Don’t force the babies to walk at very early age. (iii) Balanced diet should be given to children. There should not be any deficiency of calcium,

phosphorus and Vitamin ‘D’ in the diet. (Any two) [½ × 2 = 1] Remedies : The following measures should be taken as a remedy for bow legs :

(i) Vitamin ‘D’ should be taken in required amount. (ii) Balanced diet should be taken. (iii) Bow legs can be corrected by walking on the inner edge of the feet. (iv) Walking by bending the toes inward. (Any two) [½ × 2 = 1]

Commonly Made Error

Some students cannot state the remedies for different types of disorders.

Answering Tip

Remedies are very important for any disorder from examination point of view and must be thoroughly prepared.

OR Spinal Postural Deformities: These type of deformities are related to spine. These can be caused by

carrying excessive weight. These are : (i) Kyphosis (ii) Lordosis (iii) Scoliosis Causes of Kyphosis : (i) Carrying excessive weight (ii) Not having balanced diet (iii) Improper development of muscles (iv) Unsuitable furniture (Any two)Precautions : (i) The body should be kept straight while carrying weight.

3Solutions

(ii) Should take balanced diet. (iii) Excessive intake of food should be avoided. (iv) Teachers should teach students proper way of sitting, standing and walking. [1 + 1 + 1 = 3]

24. The pressure exerted by the blood on the walls of the blood vessels is called ‘blood pressure’. It has two limits i.e. the upper limit called ‘systolic pressure’ and the lower limit called ‘diastolic pressure’. Systolic pressure is recorded when the blood is ejected into the arteries during ventricular contraction. Diastolic pressure is recorded when the blood is injected into the heart during auricular expansion. [3]

25. Effects of exercise on Muscular System : (i) The size of muscle fibers increases.

(ii) Capillary density per fiber increases. (iii) Blood supply in the muscles increases. (iv) Number of mitochondria increases. (Any three) [3]

26. Yes, rehabilitation aims at recovery of the injured.(i) To maintain the physical and psychological status of injured person. (ii) To cure completely a person from which he/she might be suffering, so that the person is not

dependant on family and can perform his/her essential activities of daily life. (iii) To prevent re-occurrence of injury while maintaining the available strength. [3]

27. When a body slides on the surface of another body, the frictional force exerted by the surface is called the sliding friction.

Example : The resistive force encountered while sliding a table over a smooth floor. After the body just starts to slide on a surface (external force exceeds the limiting force) of static friction, the force required to maintain the motion of the body over the other surface with a uniform velocity is a measure of sliding friction. [3]

OR Advantages of friction are :

(i) We would not be able to walk if there is no friction between the feet and the ground. While walking we push the ground with our foot, the friction provides reaction to our push.

(ii) Working of brakes in vehicles depends on friction. (iii) It is the friction between the belt and the pulley that helps the rotation of various parts of a

machine. [3] Commonly Made Error

Though students are able to state the meaning of friction and it disadvantages, many students are not able to state its advantages.

Answering Tip

Some of our daily activities have become possible only due to friction.

28. Types of Aggression : (a) Direct Aggression : Where the athlete can abuse face to face directly or hurt somebody by actions

or words.(b) Indirect Aggression : Hurting others by gossips, rumours, internal murmuring, etc. (c) Instrumental Aggression : This is cognitive, where the aggression is intentional and planned but

not to hurt someone directly, rather for gaining something like reward, fame, scoring a goal, etc. (d) Emotional Aggression : It is also called impulsive aggression refers to aggression that occurs with

only a small amount of forethought or intent. [3] 29. This training method is very useful for development of endurance under aerobic conditions. Through

this method we can make more rapid improvement in maximum oxygen utilization capacity than by long and steady running method. This method is based on Cardio Vascular adjustment and is based on the principle of efforts, recovery and efforts again. The recovery period in between the efforts, helps an athlete to recover from an increased respiratory rate, blood pressure and accumulation of waste product such as carbon dioxide and lactic acid etc. In this training, the intensity of the effort should be such that the heart beat rate rises to about 180 beats per minute. [3]


30. Main causes of physical disability are: (i) Inherited or genetic disorder (ii) Spinal cord injury (iii) Brain injury (iv) Serious illness affecting the brain, nerves or muscles (Any three) [3]

Commonly Made Error

A few students state different types of accidents only as causes of physical disability.

Answering Tip

Physical disability may be by birth also which make it genetic.

PaRt-c 31. A League Tournament is also known as ‘Round Robin Tournament’. In this type of tournament, all

teams play against each other, irrespective of winning or losing.

1 – 2

1 – 3 2 – 3

1 – 4 2 – 4 3 – 4

1 – 5 2 – 5 3 – 5 4 – 5

1 – 6 2 – 6 3 – 6 4 – 6 5 – 6

1 – 7 2 – 7 3 – 7 4 – 7 5 – 7 6 – 7

1 – 8 2 – 8 3 – 8 4 – 8 5 – 8 6 – 8 7 – 8

1 – 9 2 – 9 3 – 9 4 – 9 5 – 9 6 – 9 7 – 9 8 – 9

1 – 10 2 – 10 3 – 10 4 – 10 5 – 10 6 – 10 7 – 10 8 – 10 9 – 10

1 – 11 2 – 11 3 – 11 4 – 11 5 – 11 6 – 11 7 – 11 8 – 11 9 – 11 10 – 11

1 – 12 2 – 12 3 – 12 4 – 12 5 – 12 6 – 12 7 – 12 8 – 12 9 – 12 10 – 12 11 – 12

Under British Method, the winner is declared by : (i) Divide the total points obtained by the total possible points.

(ii) % of points = Total points obtainedTotal possible points

×100

[5]

32. The standard techniques for sports injury management are TOTAPS, RICER and No-Harm techniques. These techniques are generally helpful for treating minor and no-serious injuries. These techniques are essential for accurate assessment and quick recoveries. (i) TOTAPS : Talk, Observe, Touch, Active movement, Passive movement and Skill test. It is helpful

in assessing all non-serious injuries. (ii) RICER : It is used to manage soft tissue injuries to reduce scarring and pain for faster recovery. It

stands for Rest, Ice, Compression, Elevation and Referral. It should be used as first aid technique. (iii) No-HARM : It stands for No-Heat, No Alcohol, No-Running, No- Massage. These are important

precautions that any injured athlete must take for the first 72 hours after an injury occurs. [5]OR

Sprain : A type of injury that involves damage to one or more ligaments in a joint, often caused by trauma to a joint (the space between bones). Twisting or forces overstretch the ligaments and can cause mild or severe tears in the ligament tissue.

Sprain Management: The acronym RICE is used in treating of sprain. (i) Rest: The sprain should be rested. No additional force should be applied on site of the sprain. (ii) Ice: Ice should be applied immediately to the sprain to reduce swelling and pain. It can be 10-15

minutes longer and 3-4 times a day. (iii) Compression : Dressing or Bandages, should be used to immobilize the sprain and provide

support. Compression should not cut off the circulation of the limb. (iv) Elevation : Sprained joint should be kept elevated as it helps in minimizing swelling.

5Solutions

Strain: A strain involves stretching or tearing of muscle tendon that connects muscles to bones. Strains often occurs in the lower back and in the hamstring muscle at the back of the thigh. Strain Management :(i) Ice the injured area to reduce swelling. (ii) Rest the injured muscle. (iii) Compress the muscle with an elastic bandage. (iv) Elevate the injured area. [5]

Commonly Made Error

Some students mix up the management techniques of sprain and strain.

Answering Tip

While sprain damages ligaments, strain damages muscle tendons.

33. (i) Physical Appearance : One of the primary aspect of one’s personality is his physical appearance. Both boys and girls are very much concerned about how they look. Physical activities are conductive to the growth and development of physique. So, this develops their outer personality which creates a good impression.

(ii) Social Interaction : Physical activities and sports provide opportunities of interaction between athletes coming from different regions, speaking different languages, different caste and religion. This helps an individual to develop multi-dimensional personality.

(iii) Analytic Thinking : This mental exercise enhance the intellectual abilities of the participants and broaden their mental horizon.

(iv) Well balanced Individual : Physical activities also provide recreation which go a long way in producing perfectly happy, satisfied and balanced individual having pleasing and energetic personality leaving rest for life experiences.

(v) Discipline and Assertive : In sports one learns to make sincere efforts, which reflect positively in the development of an individual’s personality. Code of discipline is fundamental learning of any physical activity and effective participation in sports. [5]

34. Chair Stand Test• Purpose: This test assesses leg strength and endurance. • Equipments required: Straight back chair without arm rests (seat 44 cm high), stopwatch. • Procedure: Place the chair against a wall or otherwise stabilize it for safety. The subject sits in the

middle of the seat, with the feet shoulder width apart, flat on the floor. The arms are to be crossed at the wrists and held close to the chest. From the sitting position, the subject stands completely up, then completely sits back down, and this is repeated for 30 seconds. Count the total number of complete chair stands (up and down equals one stand). If the subject has completed a full stand from the sitting position when the time is elapsed, the final stand is counted in the total.

• Scoring: The score is the number of completed chair stands in 30 seconds. [5]OR

The following are the impacts of muscle hypertrophy on development of an individual: (i) For our muscle growth total amount of proteins increases essentially. (ii) The size of the muscle fibre increases as a result of resistant training. (iii) Muscular strength and endurance increases because of hypertrophy.(iv) Capillary density per fibre also increases which cause more energy production. (v) Quantity of connective tissue increases. (vi) Flow of blood in the muscle increases.

Commonly Made Error

Though students are able to define muscle hypertrophy, most of the students are not aware about the role of muscle hypertrophy.

Answering Tip

The students must prepare thoroughly the impacts of muscle hypertrophy.


cBsE solutions


1. (c) Pitfalls [1] 2. (c) Calcium [1] 3. (b) Ardh-chakrasana [1] 4. (a) Strokes [1] 5. (c) Weight training [1]

OR (b) Varies [1] 6. (b) More [1] 7. (c) Bronze [1] 8. (d) Senior citizens [1] 9. (a) Shortens [1] 10. (d) Ageing [1]

OR (d) Decreases [1] 11. (a) Hips [1] 12. (d) D [1] 13. (b) Relapse [1] 14. (a) Healthy [1] 15. (a) Coordinative [1]

OR (b) Grass [1] 16. (a) Planning [1]

OR (d) League [1] 17. (a) I [1] 18. (c) Palm [1] 19. (b) Spine [1] 20. (d) Obesity [1]

PaRt-B 21. Benefits of Surya Namaskar are:

(i) Helps loose weight (ii) Gives glowing skin

8


(iii) Help cope with insomnia

(iv) Keeps anxiety at bay

(v) Ensures regular menstrual cycle

(vi) Strengthens joints and muscles. [½×6=3]

OR

Procedure:

(i) Bend the right leg and place right foot near the buttock. The outer edge of the foot should touch the ground.

(ii) Bend the left leg at the knee and place left foot flat on the floor near outside of the right knee.

(iii) Bring the right arm over the left knee and hold the left foot with right hand. Slowly twist the trunk to the left side and take the left arm behind the back and wrap it around the waist.

(iv) Turn the head towards the left and look back. Maintain the position for 5-10 seconds. [3]

22. Procedure :

(i) Sit down stretching your legs forward on the ground. Keep your hands beside your thighs or buttock.

(ii) Bend your right leg straight and stretched, keep the left foot beside the right knee raised upward.

(iii) Inhale and raise the arms shoulder high, keeping the elbows straight.

(iv) Exhaling twist to the left, place the right arm by the outer side of the left knee and hold the left ankle with the right hand.

(v) Look backward towards left side, hold on this final position. [3]

23. Nature of ADHD :

(i) At school: Poor school performance and under achievement are almost universal for individual with ADHD. A child who has extreme trouble sitting at school or is otherwise disruptive to the learning of other students will be very noticeable. Initially, hyperactive or impulsive behaviours, like interrupting or touching others may be viewed as disciple problem.

(ii) At home: When children have ADHD, their behaviours have a profound effect on the entire family system. The high activity level, moodiness, constant difficulties, and problems at school can generate a great deal of anxiety for both parents and siblings of children with ADHD.

[1½+ 1½ =3]

Commonly Made Error

Some students cannot give separately the nature of ADHD at home and at school.

Answering Tip

Home and School are two different environments and ADHD patients are greatly influenced by their surroundings.

24. Three situations when friction proves useful are :

(i) We would not be able to walk if there is no friction between the feet and the ground while walking, we push the ground with our foot, the friction provides reaction to our push.

(ii) Working of brakes in vehicles depends on friction. (iii) It is the friction between the belt and the pulley that helps the rotation of various parts of a

machine. [3] OR

Trials are given to each subject and the maximum score close to an inch is recorded and to get the flexibility score, 10 inches are subtracted from the recorded reading which is further compared with the standards given in the table of evaluation standard for the sit and reach test.

3Solutions

Performance score (inches) Evaluation

Males (Age 17-22 yrs)

Females (Age 16-21 yrs)

Standards

7 or above 8 or above Excellent

5 to 6 6 to 7 Good

3 to 4 4 to 5 Above average

1 to 2 1 to 3 Average

0 to 1 0 to 1 Below average

-2 and below -2 and below poor

Table: Evaluation Standards for the Sit and Reach Test. [3] 25. Various benefits of respiratory system are:

(i) Exchange of oxygen and CO2 between air and blood. (ii) Regulate blood pH (acid-base balance). (iii) Move air over the sensory receptors that detect smell. [1 × 3 = 3]

26. The term training is a process of preparing an individual for any event or an activity or for some task. Sports training is considered a long term training programme which aims at improving the performance of a sportsperson. Sports training is a planned process by which sportspersons acquire perfection. The purpose of sports training is to get peak performance at a particular time. Sports training programmes are spread over years with preparation period, competition period and transitional period.

Sports training refers to the total planned and systematic process of making a sportsperson capable of attaining highest sports performance and develop an all-round personality. The planning, implementation and control of training is the sole responsibility of the coach. [3]

27. (i) Healthy Sports Environment : Healthy sports environment plays a very vital role in motivating the sportsperson. Healthy sports environment consists of good climate, proper weather, proper humidity, proper temperature, smooth and clean sports fields, good quality of sports equipment and other facilities.

(ii) Positive Attitude : For proper motivation, the coaches should try to encourage positive attitude among the sportspersons. Players must think they can do it positively.

(iii) Cash Prizes, Certificates and Trophies : Indeed, it is a good incentive to the sportspersons. Governments offer cash prizes to the sportsperson who win for the pride of their countries. The sportspersons are affected by the lure of cash prizes, certificates and honour rolls. [1 × 3 = 3]

OR Causes of low self-esteem are :

(i) Unhappy childhood due to poor parenting (ii) Breakdown of close relationships. (iii) Chronic sickness. (iv) Poor mental health and fitness. (v) Poor performance in academics and job. (vi) Not getting appropriate advice. [½ × 6 = 3]

Commonly Made Error

Most of the students are not aware of the causes of self-esteem.

Answering Tip

The factors that cause an individual to think himself or herself as below others are the causes of low self-esteem.

28. Circuit training is a very popular and effective variation for the improvement of physical fitness components. In circuit training, several exercises are done one after the other. Completion of one set of each exercise in rotation is called one round. There are normally three or more rounds in a circuit training which consists of 7-12 exercises generally.


5. Arms and

shoulders

Skipping

4. Legs

3. Abdomen

2. Arms and

shoulders

1. Legs

10. Squats

9. Step ups

8. Vertical jump

7. Abdomen

6. Back

shuttle run

leg raise

explosive strength

legs

Whole body

Jumping

jacks

pull ups

sit ups

The exercises in a circuit are arranged in such a manner that different muscle groups are exercised in rotation. A specific circuit, however, can consist of several exercises involving the same muscle group. [3]

29. Speed means the capacity of moving a body part or the whole body in the same pattern at a fast rate. To interpret it differently, we can say that the time taken to complete a given work load is the indicator of an individual speed. Lack of coordination between speed and the movements of other related body parts can result in below normal performances or even failures. [3]

30. In Cyclic Method, if the number of teams is in even number, the team number 1 is fixed on the top of right hand side and then other team numbers in ascending order consecutively downward and then upward on the left side. If the number of teams is in odd number, the bye is fixed on the top of the right side. The rest of the procedure remains the same. Teams are rotated in clockwise direction. If number of teams is in even number, the number of rounds will be (N – 1 ). On the other hand, if the number of teams is in odd number, the number of rounds will remain the same. It means equal to the number of teams.

Example : Draw a fixture of 6 teams on league basis according to Cyclic method. Here, Total number of teams = N = 6

Total number of matches =

N N( ) ( ) ( )- -12

6 6 12

6 52

302

= = = = 15 matches

Number of rounds = N – 1 = 6 – 1

[3]

= 5 rounds.

6

5

4

1

2

3

I-R

5

4

3

1

6

2

II-R

4

3

2

1

5

6

III-R

3

2

6

1

4

5

IV-R

2

6

5

1

3

4

V-R

Commonly Made Error

A few students are not able to draw the diagram correctly.

Answering Tip

The students must do adequate practice of diagrams for representation under various methods.

5Solutions

PaRt-c 31. Nutrients that are needed in large quantities by our body in order to cover its energy requirements

are called Macro-Nutrients, e.g., Proteins, Carbohydrates, etc. Carbohydrates are actually the organic compounds that are important for different digestive operations in our bodies. There are lots of differences between the carbohydrates and the other elements important for nutrition like protein and fats. Generally, it is seen that carbohydrates in diet need less amount of water in comparison to proteins and fats. Fat is important for the proper functioning of the body. Fatty acids provide the raw materials which help in control of blood pressure, blood clotting and other body functions. Besides providing energy, fat serve as vehicles for fat soluble vitamins (vitamin A, D, E and K). Fat maintains skin and hair. Fats in the body support viscera such as heart, kidneys and intestine and fat beneath the skin provides insulation against cold. Proteins are nutrients that help to build the body and make new cells. They help us in the repair of worn out tissues. They are especially important for growing children. They are called body building food. Milk, eggs, cheese, pulses, meat and fish have lots of proteins. [5]

32. Main causes of Bad Posture are : (i) Habit : One must be conscious while sitting, standing or walking, we neglect our movement in

casual position and it becomes a habit which causes poor posture. This may be wrong habit of study, lying, sitting, etc.

(ii) Fashion : Modern fashion creates hindrances in the smooth functioning of the body. Owing to these fashion children can’t walk, stand or sit properly. They forget the natural posture of the body.

(iii) Lack of proper rest or sleep : Not completing or not having proper sleep in a day may also cause fatigue in the body which may lead to bad posture.

(iv) Lack of awareness : Lack of awareness regarding good posture may also cause bad posture. If one is conscious or aware regarding the postural defects, he will always keep in his mind that he has to make good posture while performing any task.

(v) Improper way of carrying weight : Improper way of carrying weight can cause structural divergencies of the body and specially of the feet. Muscles of the foot get abnormal stress. If it is repeated for a longer time, it may cause poor or bad posture of the foot. [1 × 5 = 5]

OR Flat foot : It means that there is no arch in the foot and the foot is totally flat which may give rise to

pain in the foot. It may happen due to loss of muscle supporting the foot which results in flattening the arch. [1]

Causes : (i) Weak muscles (ii) Increase in body weight (iii) Carrying heavy weight (iv) Improper shoes. [½ × 4 = 2]

Precautions : (i) Avoid obesity (ii) High-heel shoes should be avoided (iii) Don’t walk bare feet (iv) Use of proper shoes [½ × 4 = 2]

Commonly Made Error

Most of the students cannot attempt this question correctly.

Answering Tip

The students must prepare causes and precautions of all the deformities.

33. Sheldon’s classification of Personality: These are of three types: (i) Endomorphic : Individuals are pear shaped with rounded physique. These individuals have

short arms and legs. They have large amount of fat on their body. They easily gain weight, are slow in reaction, fond of food and sociable.


(ii) Mesomorphic : These individuals have well developed, rugged and athletic body. They are adventurous, assertive and having liking for physical activity. These individuals excel in strength, speed and agility activities. They have broad shoulders with muscled arms and legs and help in developing their personality.

(iii) Ectomorphic : They have weak, fragile and delicate body build. These individuals are narrow at chest, shoulders, abdomen, and hip with lean muscles. They do not gain weight easily. They are reserved, anxious and pessimistic and having inhibition towards physical activity.

Importance of Physical Education in Personality Development : (i) It provides a free, pleasurable, immediate and natural expression of one’s innate desires. (ii) It develops the feeling of sense of belongingness, happiness, experiences, etc. which makes a

balanced individual. (iii) It helps in shaping up the personality of the individuals. (iv) It improves physical appearance. Develops the physique. (v) The mental exercise enhances the intellectual abilities. [5]

34. Physical activities maintain functional fitness among aged population in the following ways : (i) Reduces the loss of Muscle Mass : Muscle Mass decreases with advancing age. Ageing has a

negative effect on metabolism. Performing regular physical activities decrease the loss of muscle mass.

(ii) Reduces age related diseases : Regular physical activities reduces the number of health problems in ageing persons, like diabetes, hypertension and heart diseases, etc. Physical activities reduce blood sugar level and decrease blood pressure.

(iii) Improves muscular strength : Regular physical exercises increase the strength of the muscles. As a matter of fact, physical activities increases the muscle size which ultimately increases muscle strength.

(iv) Enhances the capacity of lungs : It reduces the loss of elasticity of the lungs and chest wall. It also plays a key role in keeping the lungs strong. Regular physical activities increases oxygen uptake and oxygen exchange.

(v) Improves flexibility : Exercising regularly improves the elasticity of tendons, ligaments and joint capsules which lead to improvement in flexibility. [5]

OR(i) Two Physiological benefits are :

(a) Exercise helps in Motor Development: Exercise helps in the motor development of infants and children at a faster rate which ultimately helps them in making fine movements later in life. By performing exercise from an early age, the movement of muscles becomes efficient and smooth.

(b) Exercise boosts energy level: Regular exercise usually makes the children more energetic. It allows them to be more active and provides energy to do number of activities without getting fatigued. [2]

(ii) Disadvantages of giving high intensity training to children are : (a) Risk of Injuries: While performing high intensity training, there is always a risk of injuries

specially when performing exercises without a companion. Whenever you are not able to perform the required repetitions of exercise, at that critical moment, if you are alone you may get injured.

(b) Less flexibility: Weight Training reduces level of flexibility if flexibility exercises are not done along with weight training. However, there is a mild or little disadvantage in comparison to many advantages. If flexibility exercises are performed persistently it will be negligible. [1½ + 1½ = 3]


cBsE solutions


1. (a) Tournament [1] 2. (c) Asthma [1] 3. (b) Inflammation [1] 4. (a) Brain [1] 5. (b) Negative [1]

OR (c) Orthopaedic [1] 6. (a) Menarche [1] 7. (d) Sciliosis [1] 8. (a) Red [1] 9. (b) Ligaments [1] 10. (b) Axis II [1]

OR (b) Laziness [1] 11. (c) Padmasana [1] 12. (d) Histavitamin intolerance therapy [1] 13. (a) Static [1] 14. (b) High altitude [1] 15. (a) Strength endurance [1]

OR (d) Competence [1] 16. (b) Jung [1]

OR (a) First [1] 17. (c) Observe [1] 18. (d) Lung [1] 19. (d) Sit and Reach [1] 20. (c) Surya Namaskar [1]

PaRt-B 21. Benefits :

(i) This asana makes spine flexible. (ii) It solves many digestive problems. (iii) It helps in enhancing focus. [3]

9


OR Causes of obesity:

(a) Increased calorie intake :(i) Binge eating (ii) Frequent intake of sugary and fatty foods, fast food. (iii) Emotional problems related to bulimia and other abnormal eating patterns.

(b) Decreased Energy expenditure, lack of exercise: (i) Sedentary lifestyle eg: watching TV, playing computer games. (ii) Heavy homework, use of leisure time for study. (iii) Avoiding regular exercises, etc. [1½ + 1½ =3]

22. Strategies to make physical activities assessable for children with special needs: (i) Sensory Integration: The first two things we always notice about physical education classes are

the loud music and fluorescent lights in the gym. These are major barriers to students with some type of neurological differences. Many students are also sensitive to light like bright sunlight outdoors and the sound of squeaking sneakers on the gym floor. The music problem is easy to solve-lower the volume or turn it off. Sound proof headphones may be also used indoors and sunglasses can be used outdoors. Schools may find other indoor lighting options that are most cost effective, taking advantage of green energy incentives for LED light bulbs or simply shutting of some light and relying more on natural lightning.

(ii) Behaviour: Behaviour is always a concern in physical education classes where there’s plenty of movement and incidents can happen in rapid succession. Positive behaviour interventions or support (PBIS) is a systematically proven method to prevent negative behaviour and increase healthy interactions. Behavioural expressions are explained from the beginning with support such as picture scheduler. Then the class material is taught through positive interactions.

(iii) Team building: Physical Education is the perfect opportunity for team building exercises. Instead of competitive games, the class can focus on creative games that only succeed when a whole team works together.

(iv) Accessibility: Hard surfaces such as concrete and asphalt may be dangerous for individuals with dyspraxia and softer such as sand or wood chips make it difficult to maneuver a wheelchair. Gym surfaces and outdoors mats are one way to make physical activity more accessible for the use with special needs. Another way is to level the playing field by having the whole class play a game such as sitting volleyball or scooter soccer. (Any three)[3]

23. Exercises to correct Scoliosis are:(i) Lie down in prone position i.e. on the chest. Right arm should be upward and left arm at side.

After that move right arm towards the left over-head press down with left hand then slide the left hip up.

(ii) Stand erect with feet few inches apart. After that, raise the left heel and left hip. Extend right arm in an arch overhead to the left. Press left hand against the ribs on the left side. [1½ + 1½ = 3]

OR Corrective measures taken to correct Bow Legs are:

(i) Stand erect with feet together. Wrap a soft piece of cloth on both the legs at knee level. Tighten it with the help of the partner. Try to squat as far as possible.

(ii) Walk for some distance on the inner edge of the feet. (iii) Walk by bending toes inward. [1 × 3 = 3]

24. Osteoporosis is a disease of the bones. It happens when you loose too much bone, make too little bone or both. As a result, bones may break from a minor fall. Estrogen is lower in case of female athletes. Low estrogen levels and poor nutrition, especially low calcium intake, can lead to osteoporosis. This condition can ruin a female athlete’s career because it may lead to bone fractures and other injuries. [3]

25. These are most important muscle contractions:(i) Isotonic contraction: It is a type of muscle contraction in which while lifting a constant load the

muscle shortens with different tensions.

3Solutions

(ii) Isometric contraction: It is a muscle contraction in which there is no change in the length of the muscle though the tension is developed.

(iii) Isokinetic contraction: It is a muscle contraction performed at an unvarying pace. Moreover in such a way, that muscle tension develops while shortening in maximal more than the complete range of joint motion. [3]

26. Role of the air: The air flow around a ball thrown through the air differs greatly depending on whether it has a smooth surface or a rough surface (e.g. damping on a golf ball). (i) In the flight of a smooth ball, the air molecules travel around the ball to back where they meet

and mix and combine to push the ball forward. The pressure behind the ball is less than the pressure in front.

(ii) When the ball has uneven surface, disturbance occur as the air flows over the ball. This disturbance cause the air to stick to the ball just a little longer and increases the speed of the ball and changes its direction. [3]

27. Strategies to develop motivation among players (i) Strategies to develop Intrinsic Motivation:

(a) Provide successful experience,(b) Develop sense of responsibility, (c) Praise and criticism,(d) Realistic goals,(e) Develop interest in learning,(f) Analysis of performance.

(ii) Strategies to Develop Extrinsic Motivation: (a) Reward,(b) Punishment,(c) Leadership behaviour,(d) Competition,(e) Team spirit,(f) Variability in training,(g) Performance in presence of crowd. [1½ + 1½ =3]

OR Some benefits of exercising are:

(i) To skeletal system (a) Develops bone density in young age (b) Retains bone density in old age

(ii) To muscular system (a) Increases the size of tissues (b) Improves muscular strength (c) Develops endurance (d) Efficient blood flow (Any two)

(iii) Overall body (a) Reduces death rate (b) Reduces chance of colon (large intestine) cancer (c) Reduces chance of breast cancer in women (d) Reduces diabetes level (e) Reduces anxiety (f) Cures depression (g) Improves mood (h) Develops self-esteem (i) Improves physical appearance (Any two) [1 × 3 = 3]


28. To develop speed, we can use the following method: (i) Acceleration run (sprints ) (ii) Pace runs (speed endurance)

For developing speed the training is sprinting and running distances of 800 m or more (i) An athlete should commence his training with 25% of his maximum speed. (ii) He should move gradually towards 100% of his maximum speed. (iii) Total number of runs per unit (in one day ) should be between 6 and 12, depending upon the

capacity of the athlete. (iv) Acceleration runs should be started after proper warming up. (v) Training at maximum speed in early morning should be avoided. [3]

29. (i) Disadvantages are:(a) The use of these medicines by children may lead to certain side-effects. (b) This may also lead to the disqualification of the children from the competition.

(ii) Value of respect for the game. (iii) He has shown Type A personality as he has good aggression and wants that everything should be

done in a right manner. [3] 30. Oppositional Defiant Disorder (ODD) is a behavioural condition, usually diagnosed in childhood,

which consists of strongly embedded pattern of negative reactions to authority, irritable mood and negative attention seeking behaviour. ODD symptoms can be extremely disruptive in nature and they often coincide with other childhood problems such as ADHD and anxiety and mood related conditions. ODD related problems not only negatively affect the child’s daily functioning, but also interfere with relationship with peers, family members, teachers and others caregivers. [3]

PaRt-c

31. ADHD is a neurobiological disorder that makes it difficult for people to control their behaviour and/or pay attention. It is usually diagnosed in childhood and often lasts till adulthood.

Causes of ADHD - Like all mental disorders, Attention-Deficit/Hyperactivity Disorder results from a combination of genetic and environmental risk factors. Several studies have shown that a small molecule responsible for communication between neurons—dopamine—plays an important role in attention, task orientation, and action. In fact, the drugs used to treat attention deficit/hyperactivity disorder increase its level between certain neurons. It is therefore possible that an imbalance in dopamine related nervous system activities may play a role in the development of attention deficit/hyperactivity disorder. Since 30 to 40 percent of people diagnosed with ADHD have relatives with the same disorder, genes are thought to be at least partially involved. Although parents, teachers, spouses etc. do not cause ADHD, they can greatly affect the person’s ability to cope with their disorder.

Symptoms of ADHD - The primary symptoms of ADHD are focusing difficulties, hyperactivity (excessive activity), and impulsivity (acting before considering the consequences). The behavior must be excessive, appear before age 7, and seriously handicap at least two areas in a person’s life (home and school, for example). The three main categories are:(a) Inattentive: difficulty focusing or staying focused on a task or activity.(b) Hyperactive-impulsive: excessive activity and impulsivity.(c) Combined: focusing problems plus excessive activity and impulsivity. [5]

32. The Harvard Step Test is a cardiovascular fitness test. It is also called aerobic fitness test. It is used to measure the cardiovascular fitness by checking the recovery rate.

Administrative procedure: The athlete stands in front of the bench or box. On the command of ‘Go’ the athlete steps up and down on the bench or box at a rate of 30 steps per minute (one second up one second down) for 5 minutes (150 steps). Stopwatch is also started simultaneously at the start of stepping. The athlete sits down immediately after completion of test i.e., after 5 minutes. The total number of heartbeats are counted 1 to 1.5 minutes after the completion of the last step. The heartbeats are counted for a period of 30 seconds. Again the heartbeats are noted for 30 seconds after 2 minutes of finishing of the test. After that for third time the heartbeats are noted after 3 minutes of completion of the test for 30 seconds period. The same feet must start the step up each time and an erect posture must be assumed on the bench. [5]

5Solutions

OR Physical exercises as corrective measure for Scoliosis are:

(i) To swim by breast stroke technique. (ii) Hanging from horizontal bar. (iii) Holding the horizontal bar with your hands and swinging your body to left and right side. (iv) Bending exercise should be performed in opposite side of ' C ' shaped curve.Physical exercises as corrective measure for Round Shoulders are: (i) Keep your tips of fingers on your shoulders and encircle your elbows in clockwise and anti-

clockwise direction for some time. (ii) Hold the horizontal bar for some time regularly. (iii) Perform Chakrasana and Dhanurasana for some time. [2½ + 2½ = 5]

33. Types of Personality:(i) According to Physical Dimensions:

(a) Picknic : Have robust, fat bodies and are good natured.

(b) Athletic : Have robust, well built body and are energetic and social.

(c) Asthenic : Have lean, thin, long limited body and are emotional and idealistic. (ii) According to Mental Dimensions :

(a) Extroverts : Have self confidence and are very social.

(b) Introverts : Are self centered, shy and reserved. They love solitude.

(c) Ambiverts : They are a balance of both extreme. They are neither outgoing nor reserved. (iii) According to Social Dimensions :

(a) Theoretical : Pure scientists and metaphysician.

(b) Economic : Typical businessman.

(c) Aesthetic : Unreliable, sensuous gratification.

(d) Social : Interested in social movements.

(e) Religious : Missionary type.

(f) Political : Desires power. (iv) According to Emotional Dimensions :

(a) Elated : Optimistic and happy.

(b) Irritable : Short tempered.

(c) Depressed : Emotional and pessimistic.

(d) Unstable : Unbalanced. [5] 34. To effectively diagnose, rehabilitate and ultimately prevent subsequent injuries, a sports therapist

should know the causes or mechanism of injury. Some common causes of sports injuries are: (i) Anatomical factors : These are related to the makeup of the body. Leg length differences and body

misalignment can lead to unequal forces being transferred to the tissues. It can cause injuries to ankle, hip and back.

(ii) Age related causes : As the body ages, it changes. It is able to produce less force, recovers slower and soft tissues lose the ability to stretch. Therefore, it is more prone to injures.

(iii) Training related causes : Excessive repetitive loading of the tissues is needed for successive adaptation. However without suitable recovery, tissues never have the chance to adapt and can fail.

(iv) Equipment selection factors: An instance is incorrect footwear, which will not protect the foot and ankle adequately. It will also not distribute forces effectively. Thus it increases the risk of injury.

(v) Impact and contact cause: Impact or contact can be with objects, surfaces or other people. These injuries are common in contact sports like football, rugby, hockey etc. Also these are common in more dangerous sports like motor racing, boxing and skiing. [5]


OR Dislocation of Joints:

(i) Dislocation of Lower Jaw : Generally, it occurs when the chin strikes any other object. It may also occur if the mouth is opened excessively or for a long time.

(ii) Dislocation of Shoulder Joint : It may occur due to a sudden jerk or a fall on a hard surface. The end of the humerus comes out of the socket. Extreme rotation of the shoulder joint can pop the upper arm bone (humerus) out of the socket.

Bone Injuries: (i) Simple Fracture : The fracture without any wound, where the bone is broken at one place is

called simple fracture. (ii) Compound Fracture : In a compound fracture, both the skin and the muscles are damaged along

with the bones. Generally, the broken bone comes out of the skin by tearing it. (iii) Impacted Fracture : When the end of the fractured bone enters into another bone it is called an

impacted fracture. [5]

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