Physical Education Class XII - Notes

Physical Education Class XII Notes

General Information

  • This document is a Physical Education textbook for Class XII, published by the Central Board of Secondary Education (CBSE), Delhi.
  • It is an unpriced E-Publication and the First Edition was published in December 2020.
  • The book emphasizes the importance of physical education as an integral part of the curriculum, aligning with the UN Convention on the Rights of the Child, Article 31, "The child's right to play".
  • It promotes wellness, preventive health care, and awareness, addressing health and physical fitness issues at different levels of schooling.
  • The book aims to equip students with skills, knowledge of strategy and tactics, and the ability to transfer knowledge to various contexts, including sports, recreation, and outdoor activities.
  • It highlights the importance of exercise, games, sports, nutrition, and the environment for a holistic understanding of health. It also addresses psycho-social and mental health issues.
  • The textbook adopts a goal-oriented, activity-based, and investigative approach with clearly defined learning outcomes for each chapter.
  • Holistic learning is promoted through cross-curricular approaches and relating learning to real-life experiences.
  • Experiential learning, extension activities, art integration, and case study activities are incorporated to enhance student engagement and understanding.

Constitution of India

  • The Preamble of the Constitution is mentioned, emphasizing justice, liberty, equality, and fraternity.
  • Article 51A outlines the Fundamental Duties of every citizen, including:
    • Abiding by the Constitution and respecting national symbols.
    • Cherishing noble ideals of the freedom struggle.
    • Protecting sovereignty, unity, and integrity.
    • Defending the country and rendering national service.
    • Promoting harmony and brotherhood.
    • Valuing composite culture.
    • Protecting the environment.
    • Developing scientific temper.
    • Safeguarding public property.
    • Striving for excellence.
    • Providing education opportunities for children between six and fourteen years.

Content Overview

The textbook is divided into ten units:

  • Unit 1: Planning in Sports
  • Unit 2: Sports & Nutrition
  • Unit 3: Yoga & Lifestyle
  • Unit 4: Physical Education & Sports for CWSN (Children With Special Needs - Divyang)
  • Unit 5: Children & Women in Sports
  • Unit 6: Test & Measurement in Sports-
  • Unit 7: Physiology & Injuries in Sports
  • Unit 8: Biomechanics & Sports
  • Unit 9: Psychology & Sports
  • Unit 10: Training in Sports

Unit 1: Planning in Sports

  • Planning includes the meaning and objectives of planning.
  • Various committees and their responsibilities (pre, during & post-tournament) are discussed.
  • Tournaments - Types: Knock-out, League or Round Robin, Combination
  • Procedures to Draw Fixtures like Knock-Out (Bye & Seeding) & League (Staircase & Cyclic) are covered.
  • Intramural and Extramural events including Meaning, Objectives & Significance explained.
  • Details of Specific Sports Programs like Sports Day, Health Run, Run for Fun, Run For Specific Cause & Run For Unity

Objectives of Planning

  • Planning is goal oriented.
  • Development of policy.
  • Economy in terms of cost reduction and financial control.
  • Defining the course of action for proper implementation.
  • Following rules and regulations to minimize bias.
  • Strategy implementation to achieve goals and handle risks.

Formation of Committees

  • Formation of various committees is required for organizing any sports event.
  • Three levels of management: top, middle, and lower levels are important.
  • Committees include:
    • Organizing Committee:
      • Director of the school (Chairman)
      • Head of the institution (Vice-Chairman)
      • Teacher in-charge (Organizing Secretary)
      • Physical Education Teacher (Convener)
    • Technical Committee to oversee the technical aspects of the event.
      • Responsibilities include procuring sports equipment.
    • Logistics Committee handles transportation, ceremonies, and hospitality.
    • Finance Committee is responsible for financial oversight.
    • Marketing Committee develops plans and strategies to generate publicity and sponsorships.

Tournament Types

  • Knock-Out Tournament: A team is eliminated after losing a match, saves cost and time.
  • League or Round Robin: Each team plays every other team, provides equal chances, takes more time, money, and facilities.
  • Combination Tournament: Combination of Knock-Out and League format; depending upon the need and importance of the tournament. Tournaments can be Knockout-League, League-Knockout, Knockout-League-Knockout etc.

Fixtures, Byes, and Seeding

  • Fixtures refer to the listing of which team will play whom, where, and when.
  • Bye: A team is not required to participate in the primary round due to allotment of draws.
  • Seeding: a process in which teams will be placed in such a manner that good teams that have a ranking or previous year’s position etc. do not meet another team at an early stage of the tournament.
  • Knock-Out Fixture Procedure: Determination of matches, division into halves, determining byes, and allotment of byes.
  • League or Round Robin Fixture Procedure: Cyclic Method, Staircase Method.
  • Combination Fixtures are the combination of Knockout and League Tournaments.

Intramural and Extramural Tournaments

  • Intramural Tournaments: Conducted within the walls of a single institution (school, community), encourages mass participation, and focuses on all-round development.
  • Extramural Tournaments: Conducted outside the boundaries of the organizing unit, achieving high performance through experience.

Specific Sports Program

  • Sports Day, Health Run, Run for Fun, Run for Specific Cause, and Run for Unity.
  • These programs serve specific purposes such as promotion of fitness, social awareness, and unity.

Unit II: Sports & Nutrition

Nutrition

  • Nutrition is the science of food, involving the ingestion, digestion, absorption, utilization, and assimilation of nutrients.
  • Nutrients are chemical substances in food required for energy, growth, and maintenance.
    • Macronutrients: needed in larger amounts (Carbohydrates, proteins and fats, Water)
    • Micronutrients: needed in smaller amounts (vitamins and minerals)
Carbohydrates
  • Major source of energy, providing 4 kcal per gram.
  • Types: Monosaccharides, disaccharides, and polysaccharides.
  • Sources: Pasta, rice, cereal grains, milk, fruit, root vegetables, sugar, and products that are sweetened like jams, jellies etc., honey, jaggery
  • Fiber helps control blood sugar levels and has cholesterol-lowering effects.
Proteins
  • Organic compounds containing nitrogen, essential for building and repairing body cells.
  • Made up of amino acids, essential and non-essential.
  • Complete protein foods contain all essential amino acids in adequate amounts (eggs, milk, meat, soybean).
  • Protein requirement is 1 g/kg body weight for adults; up to 2 g/kg during sports.
Fats (Lipids)
  • Provide energy (9kcal/g), carry fat-soluble vitamins, and are part of cell membranes.
  • Classified as saturated or unsaturated fatty acids.
  • Saturated fats increase the risk of heart disease.
  • Unsaturated fats (MUFA and PUFA) help reduce blood cholesterol levels.
  • Total fat intake should be 20-30% of total calories, with saturated fats less than 7%.
Vitamins
  • Chemicals needed in small amounts to function properly.
  • Water-soluble (B vitamins and vitamin C) are not stored and need frequent intake.
  • Fat-soluble (A, D, E, and K) are stored in body cells, and excessive intake could become toxic.
Minerals
  • Inorganic elements required for various physiological functions.
  • Macro-minerals: Sodium, chloride, potassium, calcium, phosphorus, magnesium, and sulfur.
  • Trace minerals: Iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, and molybdenum.
Water
  • Essential for life, making up 60% of body weight.
  • Medium of all body fluids, regulating temperature and acting as a lubricant.
  • Obtained through liquids and foods.

Balanced Diet

  • Food groups: Cereals, pulses, milk, meat, nuts, vegetables, fruits, sugar, and fats.
  • Classified according to functions: Energy giving, body building, and protective foods.
  • Consume different types of foods in the right quantities and proportions.

Nutritive and Non-Nutritive Components of Diet

  • Nutritive components: Carbohydrates, fats, and proteins.
  • Non-nutritive components have no specific nutritional function.
    • Anti-Nutritional Factors: Phytates, tannins, trypsin inhibitors, oxalates, and goitrogens.
    • Beneficial factors: Phytochemicals, anthocyanins, artificial sweeteners, preservatives, spices, and coffee.

Healthy Weight

  • Achieved through balancing energy consumption and expenditure.
  • Methods of assessing weight: Weight-for-height charts, Body Mass Index (BMI), assessment of body fat percentage.
  • BMI classifications: Underweight, normal weight, overweight, Grade I, II, and III obesity.

Eating for Weight Control

  • Eat fewer calories than expended.
  • Include high-fiber foods: Fruits, vegetables, beans, and whole grains.
  • Add nuts in moderation.
  • Switch to low-fat milk and milk products.
  • Bake or grill instead of frying.
  • Limit high sugar and cholesterol foods.
  • Serve smaller portions.
  • Cook meals at home.
  • Avoid high salt foods and high-calorie snacks.
  • Replace soda, alcohol, or coffee with water.
  • Eat frequently throughout the day.

Pitfalls of Dieting

  • Dieting alone is often unsustainable.
  • Body's reaction to drastic calorie reduction can lead to starvation mode.
  • Fad diets are impractical and unhealthy.

Food Intolerance

  • Difficulty in digesting certain foods, not involving the immune system.
  • Symptoms: Stomach-ache, bloating, nausea, irritable bowel, hives, migraine, mild fever, and cough.
  • Types: Absence of an enzyme, chemical causes, toxins due to food poisoning, salicylates, and gluten intolerance.

Food Myths

  • Fewer carbohydrates are healthier: Choosing the healthiest carbohydrates, especially whole grains, is essential.
  • Oils/Margarine have fewer calories than Ghee/butter: They have about the same amount of calories.
  • Apples and brinjals are rich in iron because they turn brown when cut: The change in color is an enzymatic reaction and has nothing to do with iron.

Unit III: Yoga & Lifestyle

Yoga Asanas

  • Yoga asanas act as preventive measures with the following benefits:
    • Strengthening of Bones and Joints
    • Improving Blood Circulation
    • Bolstering Immunity
    • Improving efficiency of Respiratory Organs
    • Complementing Performance of Excretory System
    • Strengthening Muscular Tissues

Each point includes examples and details to emphasize and clarify the meaning of topic.

Obesity

  • Obesity is a condition in which body fat accumulates to such an extent that health may be affected.
  • Vajrasana: Increases flexibility, improves digestion (procedure, benefits, contraindications)
  • Hastanasana (Hastottanasana): Improves curvature of spine, relieves constipation(Technique, benefits, contraindications).
  • Ardha Matsyendrasana: Purification of the blood as well as of the internal organs (Procedure, Benefits, Contraindications)
  • Trikonasana: Strengthens the back and abdominal muscles, Improves cardiovascular functioning. (Procedure, Benefits, Contraindications)
  • Urdhva Hastottanasana: Improves the spinal nerves, expands the chest(Procedure, benefits, contraindications)

Diabetes Mellitus

  • Diabetes Mellitus is a metabolic disorder where there is a defect in utilization of sugar.
  • Yogic practices and dietary management can help in controlling Diabetes.
    Asanas: Bhujangasana, Paschimottanasana, Pavanamuktasana, Ardhmateyendrasana.

Asanas to Prevent Diabetes

  • Bhujangasana: (Cobra Pose) Tones nerves along the spinal column, improves digestion.
    (Procedure, benefits & contraindications)
  • Paschimottanasana: (Seated Forward Bend) Stretches muscles around the spine, improves digestion.(Procedure, benefits & contraindications)
  • Pawanmuktasana: helps in releasing the accumulated wind in the stomach and intestines. (Procedure, benefits & contraindications)
  • Ardha Matsyendrasana(Description, benefits, contraindications)

Bronchial Asthma

  • Asthma is a disease of the respiratory system where the airways get narrowed, often in response to a “trigger”. Symptoms are wheezing, shortness of breath, chest tightness, and coughing.
  • Preventitive asanas include Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottanasana, Matsyasana

Preventitive Asanas

  • Sukhasana: Improves awareness regarding the body’s posture and keeps the spine in an ideal position.. (Description, Benefits, Contradictions)
  • Chakrasana: This Asana improves the functioning of liver and kidneys improves (Procedure, Benefits, Contraindications)
    • Matsyasana: This poses provide relief from respiratory disorders by encouraging deep breathing. (Procedure, Benefits, Contraindications)
  • Gomukhasana: helps in gaining flexibility and this can be beneficial to athletes in the long run with repeated practice.(Technique, benefits, contraindications)•
  • Parvatasana: is helpful in ameliorating respiratory disorders including asthma. (Technique, benefits, contraindications)

Hypertension

  • Hypertension is the elevation of the blood pressure above normal. High blood pressure is itself asymptomatic, that means there is no indication or any clear symptoms.
    Tadasana, Vajrasana, Pavan Muktasana, Ardha Chakrasana, Bhujangasana, Sharasana; are known to help manage Hypertension.

Hypertension Treatement Asanas

  • Vajrasana: (See in Obesity management)
  • Pavanmuktasana:(See in Diabetes management)
  • Bhujangasana: (See in Diabetes management)
  • Tadasana:Legs become strong at the ankles and the knees.(Technique, benefits, contraindications)
  • Ardha- Chakrasana: it energizes your body. (Procedure, benefits, contraindications)
  • Shavasana:It helps reduce stress and removes physical and mental fatigue. (Procedure, benefits, contraindications)

Low Back Pain

  • Low back pain is the most common cause of job-related disability and a leading contributor to missed work.
    Asanas-Tadasana, Ardhamatsyaendrasana, Bhujangasana, Vakrasana, Shalabhasana are known to provide help.

Low Back Pain Treatment Asanas

  • Vakrasana: This asana tones the internal organs like the digestive system, intestines, uterus and kidneys. (Procedure, benefits, contraindications)
  • Salabhasana: This yoga asana is quite important, as you breathe air into the body. (Procedure, benefits, contraindications)
  • Tadasana:(See in Hypertension section)
  • Ardhamatsyaendrasana: and Bhujangasana (See in Diabetes Management section)

Unit IV: Physical Education & Sports for CWSN (Children With Special Needs - Divyang)

Disability & Disorder

  • Disability is a long-term impairment that affects activities of daily living.
  • It may be congenital, acquired, invisible, or temporary.
  • Disorder is a functional abnormality or disturbance.

Types of Disability

  • Physical Disability: Long-term loss or impairment of body function, limiting physical functioning, mobility, dexterity, or stamina.
  • Intellectual Disability: Limitations in intellectual functioning and adaptive behaviors.

Types of Disorder

  • ADHD (Attention Deficit Hyperactivity Disorder):Characterized by inattentiveness, hyperactivity, and impulsiveness.
  • Sensory Processing Disorder: Brain has trouble receiving and responding to information that comes in through the senses (Over-responsivity, under-responsivity).
  • Oppositional Defiant Disorder (ODD): Uncooperative, defiant, and hostile toward peers, parents, teachers, and other authority figures.
  • Obsessive Compulsive Disorder (OCD): Feel a need to check things repeatedly, perform certain routines repeatedly (called "rituals"), or have certain thoughts repeatedly

Disability Etiquettes

*Approach positively
*Communicate and Interact respectfully

  • Make surroundings disabled-friendly and comfortable

Advantage of Physical Activities For CWSN

  • Benefits: *Physical benefits *Provide opportunity for social activities and Recreation *Improve Emotional and mental health; Reduce stress.
    • channel Surplus Energy and help to select a healthy lifestyle

Strategies to make activities accessible for CWSN

  • Effective Strategy
    *Space should be approachable for CWSN
    Equipment should be as per fitness level of each
    Activity should be gradual and simple to complex. .Activities should be done in a peaceful and controlled environment

Unit V: Children & Women in Sports

Motor Development

  • Motor Development: the changes in motor behavior over a lifespan.
  • Domains of Motor Development:
    • Cognitive: intellectual
      development
    • Affective: emotional and social
    • Psychomotor- Body movements and factor related to this aspect
    • Physical: body changes during life
      Motor Movements includes Gross and Fine Motor Skills
      Gross and Fine Motor Skills, refers to muscular aspect TStability, locomotor and manipulative skills indicates functional aspect
      Discrete motor skills Indicates temporal Aspect.

Factors Affecting Motor Development

  • Lifestyle of mother- Good nutritive diet is important
  • Genetic factors- Chromosomal disttance and gene disorder
  • Learning and Psychological factors- Motivation is important
  • Early Stages: Proper guidance to learn easy to difficult things
    Personal Factors

Exercise Guidelines at Different Stages of Growth & Development

  • Children Under 5 Years of Age,Less active lifestyle
  • Children and Youth 5-17 Years old: at least the activities for Muscle strengthening, Aerobic and cardiorespiratory exercises should be done 60 mnts, or more.
  • Adults 18-64 Years old: Muscular strengthening (strength) and Aerobic physical activities to for 150 to 300 minutes per week with moderate intensity
  • Older Adults 65 Years: Muscular strengthening exercises are recommended.

Common Postural Deformities

  • Knock Knees: Knees turn inward. Use horseshoe pads between the knees and walking callipers in severe cases.
  • Flat Foot: No arch in the foot. Walking on heels and toes is beneficial.
  • Round Shoulders: Shoulders bent forward. Practicing Chakrasana strengthens vertebral column.
  • Kyphosis: Exaggerated rounding of the upper back (hunchback). Involves many asanas including Dhanurasana, Chakrasana and Bhujangasana can be performed
  • Lordosis: An increased curve in the lower back. Involves sit ups and other yoga posses must be practised
  • Bow Legs: Legs curve outward at knees. use of braces and modified shoes
  • Scoliosis: Sideways curvature of the spine. aerobic activities should be performed

Sports Participation of Women In India

  • Historically, women faced constraints in sports participation due to physical, physiological, psychological, social, and religious factors.
    Participation of female athletes is improving with removal fo physical limitations. In 2002 The Commonwealth Games, made revolutionary steps by considering female athletes as team members.

Special consideration

  • Menarche or First Menstruation
    *Menstrual Dysfunction

Special consideration Menarche

Menarche means to start first menstruation. The mean age is 13 years, but it is important to remember that the normal range is from 8–15 years. There are a lot of changes that occur during this point; these are: mood swings; bloating and cramps. . It is a time when you'l want to start open conversation, and you know that with this kind of cycle the most important is to talk a lot and always encourage her for further support.

The Female Athlete Triad

  • Components: Oestoperosis, Amenorrhea, and Eating Disorders.
  • Low Energy Availability with or Without Disordered Eating:
    Eating disorder is known as gross disturbance in eating behavior:
    Anorexia is defined as losing bone strength and muscle power of the body.. Men can have it as well. It is a serious disease if it's left ignored.. Bulimia is known as mental issues, eating large amount of food and getting rid of the calories after. Can cause damage for health if often practiced.
  • Menstrual Dysfunction: Menstrual irregularities is one of the components of Female Athlete Triad
  • Low Bone Mineral Density:Disease marked by increased bone fragility & disturbance in bone structure that may result in fractures.

Unit VI: Test & Measurement in Sports

Motor Fitness Test

  • 50 M Standing Start, 600 M Run/Walk, Sit and Reach, Partial Curl Up, Push Ups (Boys), Modified Push Ups (Girls), Standing Broad Jump, Agility - 4x10 M Shuttle Run.

General Motor Fitness

  • Barrow Three Item General Motor Ability (Standing Broad Jump, Zig Zag Run, Medicine Ball Put).

Cardio Vascular Fitness

  • Measurement of Cardio Vascular Index-Harvard Step Test/Rockport Test - Computation of Fitness Index.
  • Rikli & Jones - Senior Citizen Fitness Test: Tests for lower body strength, upper body strength, lower body flexibility, agility and Aerobic Endurance.

Unit VII: Physiology & Injuries in Sports

Physiological Factors Determining Components of Physical Fitness

  • Skeletal Muscles Factor (slow and fast twitch muscles impact contraction)
  • Energy Production Factor (ATP-CP, anaerobic, and aerobic systems impact cellular usage)
  • Cardiorespiratory Factors (VO2 Max, blood pressure/ cardiac rate have importance

Effects of Exercise

  • The Effects of Exercise on Cardiovascular System include short trem effects (Increase in Stroke volume and cardiac output, etc.) and long term effects: Increase in capalleries network, low levels of lactic acid. A normal blood pressure, etc.
  • The Effects of Exercise on Respiratory System include Short Term and Long Trem effect, where it would improves Ventilation
    *In Muscular Term: it would Increase of blood supply, increased muscle temperature,Increase muscle flexibility, etc and long terms such as Increases training the muscles

Physiological Changes Due to Ageing

  • Muscular Strength decreases after middle age.
  • Neural Function: decline in spinal cord axon etc occurs.
  • Endocrine change affects glucose (type 2) and metabolism and hormone levels.
  • Body composition changes to less mass and more body fat.
  • Pulmonary function to detoriat in dynamic functions
    *Bonemass (loses) with aging, particularly among postmenopausal women.

Sports Injuries

  • The classification (Soft Tissue Injuries is:(Abrasion, Contusion, Laceration, Incision, Sprain & Strain, Bone & Joint Injuries: (Dislocation, Fractures: Stress Fracture, Green Stick, Communated, Transverse Oblique & Impacted) Causes, Prevention & treatment, and First Aid.

Unit VIII: Biomechanics & Sports

Biomechanics

  • Meaning and Importance: Application of mechanical principles to study living organisms, enhance performance, improve technique, training, and prevent injuries.
    *Types of movements such as types o flexion, Extension, abduction and adduction and how they affects body.
    *Applica * Newton's Laws of Motion: Law of Inertia, Law of Acceleration, and Law of Action and Reaction and application in sports, to develop strategies of various physical movement.ion-The amount of body rotation.
  • Friction & Types: Force resisting motion between surfaces; static, kinetic, rolling, and fluid friction are used in support with sporting activities.

Unit IX: Psychology & Sports

Personality

  • Definition: An individual’s unique and relatively stable pattern of behavior, thoughts, and feelings.
Personality's Characterstics
  • Trait approach is: Unique and stable traits in a person.
    • Classifications: Sheldon & Jung are for the classifcations on traits. Also is used Big Five Theory Openness or imaginitive, Conscientiousness well organized, Extraversion is active and interactive , Agreeableness good natured and Nueroticism is used as excitable) and has also been applied in personality assessment. Some key point to keep in mind are that Allport is for a dynamic individual etc.

Motivation of Person

  • Motivation - Motivation is a process of inspiring, guiding the organism to move in a particular direction it includes: Types & Techniques

Exercise Adherence And its Importance

  • The reasons for it, and the Benefits of Exercise. Strategies include
    Adherence to Exercise:
    *Reasons to Exercise,
    *Benefits of Exercise, Strategies for Enhancing Adherence to Exercise
    aligning mind and soul through yoga
  • Also discuss Meaning, Concept & Types of Aggressions in Sports.
    Note, sports have been observed as a aggressive thing where mind and body are being fully engaged for various purposes such as releasing stress and emotions, to win or gain or even for survival purpose such as in the ancient times.

Unit X: Training in Sports

Training in Sports Components

  • Strength: Definition, Types & Methods of Improving Strength - Isometric, Isotonic &
    Isokinetic
  • Endurance: Definition, Types & Methods to Develop Endurance - Continuous Training, Interval Training & Fartlek Training
  • Speed: Definition, Types & Methods to Develop Speed - Acceleration Run & Pace Run
  • Flexibility: Definition, Types & Methods to Improve flexibility
  • Coordinative Abilities: Definition & Types (Orientation, Rhythm, Coupling, Reaction, Adaptation, Balance)
  • Circuit Training: Introduction & its Importance for the training with multipe stations.