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Class 12 Physical Education Notes Unit 1 Planning in Sports

Physical Education Class 12 Notes Unit 1 Planning in Sports

→ Meaning of Planning: Planning is the process of deciding in advance what is to be done, when is to be done, who is to do it, how is to be done and where is to be done. The success of any competition depends upon, how it is organised and planned.

→ Objectives of Planning:
The various objectives of planning are as follows:

To reduce the chances of mistakes.
To increase the efficiency.
To reduce unnecessary pressure of urgency.
To keep good control over the procedure.
To facilitate proper coordination.
To ensure safety during competition.
To provide appropriate environment for the competition.
To perform activities under expert supervision.

Various Committees and their Responsibilities (Pre, during and post):
The various committees and their roles are described below:

Name of the Committee	Roles and Responsibilities
1. Publicity Committee	Announcement of date, venue, and advertising any other information about the event to the public.
2. Boarding and Lodging Committee	Arranging accommodation and food for the participating teams and its players.
3. Reception Committee	Welcoming the chief guests and important personnel in the inauguration or closing ceremony of the event.
4. Decoration and Ceremony Committee	Decorating the sports stadium or the ceremony area during the inauguration, or presentation.
5. Transportation Committee	Providing transport to various national and international teams involved in the event.
6. Grounds and Equipment Committee	Preparing suitable ground/field for the event, for example, a cricket pitch or a football ground.
7. Committee for Entertainment and Refreshments	Providing refreshment and snacks to the chief guests, officials and competitors.
8. Committee on Entries and Programmes	Sending entry forms to the various institutions, arranging seats for guests and spectators and preparing fixtures of teams participating in the competition.
9. Committee for Officials	Selecting officials, judges, referees, starters, umpires, recorders, scorers, etc. for the events.
10. Announcement Committee	Making several important announcements during the conduct of the event, e.g., names of the players during the presentation ceremony, while substituting a player, etc.
11. First Aid Committee	Consisting of well-qualified doctors, physicians and health experts, it is responsible for taking care of health of the players, or officials during an injury or mishappening.

For successful organisation of the sports meet, committees are formed under three heads:

Pre-meet committees: like publicity, grounds and equipment, reception committee.
During-meet committees: like refreshment, transport committee.
Post-meet committees: like award committee.

Tournament: Knock-out, League and Combination:

→ Tournament: A tournament is a series of competitions between various teams playing a particular game according to a fixed schedule where a winner is decided. Planning is an important aspect of organising a tournament. To organise a tournament, many factors have to be considered. Some of them have been listed below:

Number of teams participating
Available ground and court facilities
Available equipments
Availability of officials
Time duration of the tournament

→ Types of Tournament: The various types of tournaments are mentioned below:

→ Knock-out or Elimination Tournament: In a knock-out tournament, winner of each match advances in the tournament and the loser gets eliminated. It means that the defeated team/player does not get a second opportunity and opportunities are only given to the winning teams/players.

→ League or Round Robin Tournament: In this type of tournament, each team plays with every other team once, if it is a single league tournament. In a double league tournament, each team plays twice with every other team. In these types of tournaments, every team plays with every other team irrespective of victory or defeat. It can be called the best type of tournament because it provides the maximum number of opportunities to each team/player to demonstrate its efficiency.

→ Combination Tournament:
Combination tournaments are conducted when the matches are to be played on group basis or zonal basis. As a matter of fact, these tournaments depend on the suitability of the activity, the number of participating teams and the areas and distance from which they come to participate. After that, winner of each zone can participate at national level. Depending upon the number of teams in each zone and the availability of time, the tournament can be organised on the basis of knock-out or league and after that at national level, the tournament can also be conducted either on knock-out or league basis.

Main combinations of a tournament are:

Knock-out cum Knock-out
League cum League
Knock-out cum League
League cum Knock-out

→ Procedure to Draw Fixtures: Knock-out (Bye and Seeding) and League (Staircase and Cyclic): The success of a tournament depends upon suitable fixture. Tournaments are played in various forms of fixture. Fixture is a process of arranging the teams in a systematic order in various groups for competitive fights for physical activity. In other words, it is a set-up of various teams for competitive matches where they play in the systematic order as per fixture schedule.

→ Fixtures in Knock-out Tournaments: In such tournaments, some teams may be given a bye and some are given seeding if the number of competitors or competing teams are not a multiple of 2.

→ Bye: When the number of entries in a knock-out tournament is not a power of two, we have to give byes to teams so that only four teams are left in the semi-finals. All the byes have to be given in the first round because a rest in the beginning does not give any advantage to a player or a team. The number of byes should be such that the number of contestants left should be in the power of two, i.e., 2, 4, 8, 16 or 32 etc. To arrive at the number of byes required, we subtract the number of contestants (say 11) from the next higher power of two (in this case 16). Byes should be distributed equally or as equally as possible, between the upper and the lower halves.

→ Seeding: There may be situations in a tournament that strong teams compete with weak teams or all strong teams are grouped in one half. There may also be a possibility that strong teams do not win their preliminary matches which may be a straight elimination of the team. Seeding method is used to avoid such kind of situations. If two teams need seeding, then they are kept at the top of the upper half and bottom of the lower half in the arrangement. All top teams except seeded teams are kept in the fixture by lots.
For the selection of strong teams, their previous performances must also be kept in mind, to keep them at their appropriate places.

→ Fixtures in League Tournaments: The methods used for drawing up fixtures in league tournaments are:

→ Staircase Method: In this method, fixtures are made exactly on the pattern of a staircase. This is the easiest method as no byes are given in this method and there is no problem of odd or even numbers of teams.

→ Cyclic Method: In this method, when the number of the participating teams is an even number, one team is fixed at top right hand position and the rest team numbers follow in ascending order consecutively on the right side downwards and left side upwards. But when the total number of teams is an odd number, a bye is used at the right top place.

Rest procedure remains unchanged. Rotation is done in clockwise direction. If the number of teams is an even number, the number of rounds in this case will be (N-1). To the contrary, if is an odd number, the number of rounds will remain equal to the number of teams i.e., N.

→ Method of Deciding the Winner in a League Tournament

→ British Method:
Total possible points = $\frac{\text { Total points obtained }}{\text { Total possible points }} \times 100$
The following way is used to give the points.
Winner of the match = 2 points
Loser of the match = 0 point
Draw/Tie = 1 point

→ American Method:
Percentage = $\frac{\text { Matches won }}{\text { Total matches played }} \times 100$

Class 12 Physical Education Notes

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Class 12 Physical Education Notes Unit 2 Sports and Nutrition

CBSE Notes / Prasanna

Physical Education Class 12 Notes Unit 2 Sports and Nutrition

→ Balanced Diet: A diet which consists oF all the essential Food ingredients viz., protein, carbohydrates, fats, vitamins, minerals, and water in correct proportion is called a balanced diet. It refers to the intake of edibles which can provide all the essential nutrients necessary For the growth and maintenance oF the body in a deFinite amount.

→ Nutrition: ‘Nutrition’ is the science oF Food that deals with the dynamic process in which the Food consumed is digested, nutrients are absorbed and distributed to the tissues For utilization and wastes are disposed-oFF by the body. Nutrients are the basic components oF Food that are essential For human beings to stay away From diseases and live a healthy and energetic liFe. There are basically two types oF nutrients: Macronutrients and Micronutrients.

→ Macronutrients: Macronutrients are the structural and energy-giving caloric components oF our Food that include carbohydrates, Fats, proteins and water. They constitute majority oF an individual’s diet and need to be taken in surplus amount.

→ Micronutrients: Micronutrients are the vitamins and minerals. They are required in small quantities, but possess great signiFicance For proper Functioning oF our body.

→ Nutritive Components of Diet: Nutritive components oF diet are those components which contribute or provide energy or calories. There are various nutritive components oF diet which are described below:

→ Proteins: Proteins provides the body with amino acids, which are the building blocks For muscle and other important structures such as the brain, blood, skin and hair. Proteins Form new tissues and repair the broken tissues.

→ Carbohydrates: Carbohydrate is also a compound which is formed by the chemical composition of carbon, hydrogen and oxygen. Carbohydrates act like a fuel in our body. They provide energy and are responsible for various digestive operations in our body.

→ Fats: Fats are stored in body and used as emergency sources of energy. They also helps in regulation of body temperature and play a vital role in protecting our vital internal organs.

→ Vitamins: Vitamin is also an important nutritive component of food just like proteins, carbohydrates and fats. Vitamins are very vital for healthy life. Vitamins protect us from various types of diseases. In fact, vitamins increase immunity power of our body ^ against diseases. They also give their important contribution for the general development of body. Vitamins are of two types— fat-soluble vitamins (A, D, E and K) and water-soluble vitamins (B and C).

→ Minerals: Our body contains more than 19 minerals which must be derived from food. However, they are required in small quantities. Main mineral salts found in the body are calcium, phosphorus, iron, magnesium, potassium and iodine. Calcium ^ and phosphorus help in the proper development of teeth and bones. Iron contributes to the formation of haemoglobin content of red blood corpuscles. Iodine helps in the prevention of certain diseases caused by Thyroid action deficiency.

→ Non-nutritive Components of Diet: Non-nutritive components are those components oF Food, which don’t give energy or calories. They do not have nutritional value and are added to Food and beverage products. They are designed to make the Food smell better, taste better, last longer and look better. Following are the non-nutritive components oF diet:

Fiber of Roughage: It is undigested part oF Food which improves intestinal Function by adding bulk to Food. It is present in Fruits, vegetables etc.
Water: The nutrients are transported to various cells oF the body with the help oF water. It also regulates the body temperature and is signiFicant in the excretion oF waste products.
Colour Compounds: The Food is made more appetizing and attractive to see by colour compounds.
Flavour Compounds: These develops better taste and odors to the Food.
Plant Compounds: These components are present in plants and have been associated with protection or treatment oF diseases such as cancer, diabetes etc.

→ Healthy Weight: A healthy weight is that weight which lowers that risk oF various health problems such as heart diseases, stroke, high blood pressure, diabetes etc. and leads to a healthy liFe. .

→ Body Mass Index (BMI): It is a measure oF body Fat calculated on the basis oF height and weight. It is applicable to both adult men and women.

→ Method to Calculate BMI: IF you want to know your body mass index, then divide your body weight in kg

by the square oF your height in metre, i.e.,

_ , , , Weight in kg
(Height in m)^

The WHO criteria For underweight, healthy, or normal weight, overweight and obesity oF BMI are:

Category	BMI
Underweight	<18.5
Normal weight	18.5-24.9
Overweight	25-29.9
Obesity Class 1	30-34.9
Obesity Class II	35-39.9
Obesity Class III	>40

The Pitfalls of Dieting: The major pitfalls of dieting are given below:

Extreme reduction of calories
Restriction on some nutrients
Skipping meals
Intake oF calories through beverages
Under-estimating the calories
Intake oF labelled Food
Not performing exercises

→ Food Intolerance: Food intolerance is a term used widely For varied physiological responses associated with a particular Food. In simple words, Food intolerance means the individual elements oF certain Foods that cannot be properly processed and absorbed by our digestive system.

→ Food Myths: Food myths are beliefs about food that have no scientific base. They are circulated with the intention of promoting good health and healthy living. Though it is not possible to mention all the food myths present all over the world, some of these have been mentioned here:

Potatoes make us obese
Drinking water along with food makes us fat

Skipping meals reduces fat

Fat-free eatables help lose weight.
Consuming milk over fish is injurious to health.

Class 12 Physical Education Notes

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Class 12 Physical Education Notes Unit 5 Children and Women in Sports

CBSE Notes / Prasanna

Physical Education Class 12 Notes Unit 5 Children and Women in Sports

→ Motor Development: Motor development refers to the development of a child’s bones, muscles, nerves and ability to move around and manipulate his or her environment. It is a progressive change and goes on all the time from conception until late teens.

→ Motor development is divided into two categories:

→ Gross Motor Development: It is the development of skills which control actions like throwing and kicking balls as well as walking and jumping.
Fine Motor Development: This refers to the stage when children learn to use their smaller muscles like muscles in the hands, fingers and wrists for activities like writing, holding, eating etc.

→ Factors Affecting Motor Development: Heredity, environment, biological factors like gender, exercise, nutrition, postural deformi¬ties etc. are some factors affecting motor development in children.

→ Exercise Guidelines at Different Stages of Growth and Develop-ment: There are various guidelines related to exercise at different stages of growth and development:

→ Infancy (1 to 2 years): During this stage, exercises to develop head control, sitting, crawling etc. should be encouraged. Infants should be indulged in exercises such as moving arms, legs and reaching to various objects. Throwing, catching and kicking a ball are most suitable exercises for infants.

→ Early Childhood (3 to 7 years): Structured as well as unstructured physical activities should be performed for at least 60 minutes by children, on most days of the week during this stage of growth. Exercises which help in developing movement skills (throwing, jumping, catching or kicking the ball) should be encouraged. Emphasis should be laid down on participation and not on competition.

→ Later Childhood (8 to 12 years): During this stage, participation in organised or team games which aim to develop social-consciousness in children should be encouraged. Children should also be introduced to competitive sports and taught the basic rules of sports competition i.e., fair play etc. The concept of exercises that build endurance (swimming and cycling), strength, agility, coordination and balance should be introduced to them.

→ Adolescence (13 to 19 years):
→ Adolescents should aim to do moderate-to-vigorous intensity physical activities for 60 minutes or more each day.
→ They should also indulge in aerobic activities (swmming, skipping, bicycling, swimming etc.) as well as age appropriate muscle and bone-strengthening activities (push-ups, climbing trees, lifting weights, working with resistance bands etc.) for at least 3 days a week.
→ Activities like playing basketball, tennis, hockey should also be included.

→ Adulthood (above 19 years):
→ Adults should aim to do moderate-intensity activities such as brisk walking, cycling, dancing and swimming for at least 150 minutes a week.

→ They should also indulge in weight training, push-ups, sit- ups, pull-ups, leg squats etc. for muscle-strengthening which increases bone strength and muscular fitness.
→ They should perform resistance exercises at least two days a week to tone their muscles and bones.

→ Common Postural Deformities: Postural deformities reduce the efficiency of individual to great extent and cause many more health problems. These can easily be corrected or prevented if early steps are taken. Some postural deformities are Knock- knees, Flatfoot, Round shoulders, Lordosis, Kyphosis, Bow legs and Scoliosis.

→ Knock Knees: Knock knees is one of the major postural deformities. In this deformity, both the knees knock or touch each other in normal standing position. The gap between ankles goes on increasing. The individual faces difficulty in walking and running. He cannot walk or run in a proper manner. Owing to this deformity, they cannot be good players and even they are not selected in defence services.

→ Corrective measures:

Perform Padmasana and Gomukhasana regularly for some time.
Cod liver oil may be beneficial in reducing this deformity up to some extent.
Keep a pillow between the knees and stand erect for some time.
Use of walking calipers may also be beneficial.

Horse-riding is the best exercise for correction of knock knee.

→ Flatfoot: It is a deformity of the feet. In this deformity, there is no arc in the foot and the foot is completely flat.

→ Corrective measures:

Walking on heels.
Walking on inner and outer side of feet.
Walking on toes.
To perform up and down the heels.
Jumping on toes for sometime.

→ Round Shoulders: It is a postural deformity in which the shoulders become round as they are drawn forward, the head is extended with the chin pointing forward.

→ Corrective measures:

Keep your tips of fingers on your shoulder and encircle your elbows in clockwise and anticlockwise direction for same number of times.
Hold the hanging portion of horizontal bar for sometime.
Perform Chakrasana and Dhanurasana regularly.
Lordosis: It is the inward curvature of the spine. Here, lumbar curve becomes more pronounced and front central position of pelvic region is tilted forward. It creates problem in standing and walking.

→ Corrective measures:

Forward bending from hip level.
Alternate toe touching.
Sloop walking.
Perform Paschimottanasana and Halasana.
Perform sit-ups regularly.

→ Kyphosis: It is a deformity of the spine in which there is an increase or exaggeration of a backward curve.

→ Corrective measures:

Perform Dhanurasana regularly.
Bend your head backward in a standing position.
Reverse sit-up.
Perform Bhujangasana.

→ Bow Legs: It is a deformity opposite of knock knees. In this deformity, if there is a wide gap between the knees when standing with feet together.

→ Corrective measures:

Vitamin ‘D’ should be taken in required amount.
Balanced diet should be taken.
Bow legs can be corrected by walking on the inner edge ofthe feet.
Walking by bending the toes inward.

→ Scoliosis: Postural adaptation of the spine in lateral position is called scoliosis. It means bending, twisting or rotating.
→ ht.

→ Corrective measures:

Perform Ardha Chakrasana.
Holding the horizontal bar with your hands and swing your body to the left and right sides.

→ Sports Participation of Women in India: Sport is universal in nature. In earlier days only men used to participate in most of the sports and women were not allowed to participate. But, now women have also started active participation in all sports events.

→ Factors affecting women’s participation in sports: Personal safety, no parental encouragement, traditional society, male-dominant culture, lack of female coaches, lack of sports infrastructure, false social beliefs, low media representation and lack of role models are some major factors affecting participation of women in sports.

Class 12 Physical Education Notes

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Class 12 Physical Education Notes Unit 6 Test and Measurement in Sports

CBSE Notes / Prasanna

Physical Education Class 12 Notes Unit 6 Test and Measurement in Sports

→ Motor Fitness Test: A motor fitness test consist of a series of exercise that help evaluate a students health and physical status during his/her particular sport or any other physical activity.This test has the following items:

→ 50 M Standing Start

→ Aim: To measure speed

→ Equipments Required: A stopwatch, running track or marked area of 50 m on a plane surface (flat and clear surface of at least 70 meters).
→ Procedure:
→ Start from a stationary standing position (hands cannot touch the ground), with one foot in front of the other. The front foot must be behind the starting line. Once the participant is ready and motionless, the starter gives the instructions “set” then “go.”The starter should provide hints for maximising speed (such as keeping low, driving hard with the arms and legs).Stop once the required distance has been traversed.

→ Scoring: The time taken to cover 50 M distance is expressed in seconds.

→ 600 M Run/Walk
→ Aim: To measure endurance.
→ Equipments Required: A stopwatch, running track of 400 m, recording sheets.

Procedure:

To start, all participants are lined up behind the starting line.
On the command ‘go,’ they will begin running 600 m distance. During the course of running, participants may walk.
Stop once the required distance has been traversed.

→ Scoring: The total time taken to run 600 m is recorded.

Sit and Reach:
→ Aim: To specifically measure the flexibility of the lower back and hamstring muscles.
→ Equipments Required: Sit and reach box (or alternatively a ruler can be used and held between the feet).

Procedure:

Sit on the floor with legs stretched out straight ahead.
Feet (shoes off) are placed with the soles flat against the box, shoulder-width apart.
Both knees are held flat against the floor by the tester, if required.
With hands on top of each other and palms facing down, the participant reaches forward along the measuring line as far as possible.
After three practice reaches, the fourth reach is held for at least two seconds, while the distance is recorded.
Make sure that there are no jerky movements and that the fingertips should remain at the same level.

→ Scoring: The score is recorded to the nearest centimetre or half inch as the distance reached by the fingertips of both hands.

Partial Curl Up:
→ Aim: To measure abdominal strength and endurance.
→ Equipments Required: A flat, clean, cushioned surface, some recording sheets.

Procedure:

Lie on back with the knees flexed and the feet 12 inches (25 cm) from the hips.
Feet cannot be held or rest against an object.
The arms are extended and are resting on the thighs.
The head is in a neutral position.
The student raises the trunk in smooth motion, until his shoulders come off the mat two inches, then back down again.
The correct curl-up is performed to a pace of one complete curl-up every three seconds (1.5 seconds up and 1.5 seconds down, with no hesitation).
There is no pause in the up or down position.
The curl-ups should be continuous, with the abdominal muscles engaged throughout the assessment. The movement is slow and controlled.

Scoring: Record the total number of correctly performed curl-ups within the time limit.

Push Ups (Boys):
→ Aim: To measure upper body strength and endurance.
→ Equipments Required: A floor mat, a stopwatch

Procedure:
→ Keep the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, and arms at shoulder width apart extended at right angle to the body.
→ Keeping the back and knees straight, lower the body to a predetermined point, to touch some other object, or until there is a 90-degree angle at the elbows, then return back to the starting position with the arms extended.
→ This action should be repeated, as test continues until exhaustion, or until they can do no more in rhythm or have reached the target number of push-ups.

Scoring: Record the number of correctly completed push¬ups.

Modified Push Ups (Girls):

→ Aim: To measure upper body strength endurance, and trunk stability.
→ Equipments Required: A floor mat.

Procedure:

The push-up begins in a kneeling position, with the hands and knees touching the ground.
The knees are slightly apart, the arms are shoulder width apart and extended at right angle to the body.
The student lowers the body until there is a 90° angle at the allows and then returns to the starting position with the arms extended.
This action is repeated until exhaustion or until the time limit is reached.

Scoring: Record the total number of correctly completed push-ups.

Standing Broad Jump
Aim: To measure the explosive power of the legs.
Equipments Required: Measuring tape, a long jump mat.

Procedure:

Stand behind a line marked on the ground with feet slightly apart.
The student swings the arms and bend the knees to take a jump.
Attempt to jump as far as possible, landing should be on both feet without falling backwards. Three trials are given.

Scoring: The measurement is taken from take-off line to the nearest point of contact on the landing (back of the heels). Record the longest distance jumped, i.e. the best of three attempts.

→ Agility-4 x 10 M Shuttle Run

→ Aim: To measure speed, body control and the ability to change direction (agility).

→ Equipments Required: Two wooden blocks for each runner (each block should measure 10x5x5 cm), marker cones or marking tape, measurement tape, stopwatch, flat non-slip surface, with two lines 10 meters apart.

→ Procedure:

Mark two lines 10 meters apart using marking tape or cones.
The two blocks are placed on the line opposite the line we are going to start at.
On the signal “ready”, place your front foot behind the starting line.
On the signal, “go!” sprint to the opposite line, pick up a block of wood, run back and place it on or beyond the starting line.
Then turning without a rest, run back to retrieve the second block and carry it back across the finish line.

Perform this cycle for the remaining blocks too.

→ Scoring: Record the time to complete the test in seconds to the nearest one decimal place. The score is the better of the two times recorded. A trial is void if a block is dropped or thrown.

→ Meaning of Cardiovascular Fitness: Cardiovascular fitness can be defined as the capacity of the cardiovascular system (heart, lungs and vessels) to supply oxygenated blood to the working muscles and the muscles to use the oxygen delivered by the blood supply as a source of energy for movement. In other words, the definition of cardiovascular fitness is how well and efficiently the blood circulates through the body.

→ Elements involved in cardiovascular endurance include heart, lungs, and major blood vessels in the capillary system, and the oxygen nutrient carrying capacity of oxygen.

→ Harvard Step Test: Harvard Step Test is a cardiovascular fitness test. It is also called aerobic fitness test. It was developed by Brouha and others in 1943. 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 high for men and 16 inches for women, a 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 (one second up one second down) for 5 minutes (150 steps).
Stopwatch is also started simultaneously at the start of the stepping.
Then, the athlete sits down immediately after completion of the test i.e. after 5 minutes.
The total number of heart beats are counted between 1 to 1.5 minutes after completion of the last step.
The heart beats are counted for 30 seconds period. Again the heart beats are noted for 30 seconds after the finishing of the test.
After that third time the heart beats are noted after 3 minutes of completion of the test for 30 seconds period.
The same foot must start the step up each time, and an erect posture must be assumed on the bench.’

Calculation of the Score: The athlete’s fitness index score is calculated with the help of following formula:
→ Fitness index score (long-term)
$=\frac{(100 \times \text { test duration in seconds })}{(2 \times \text { sum of heart beats in recovery periods })}$
→ Fitness index score (short-term)
$=\frac{(100 \times \text { test duration in seconds })}{(5.5 \times \text { pulse count between } 1 \text { to } 1.5 \text { minutes after exercise })}$

→ Rock Port one Mile Test: It is a cardio respiratory test used to determine V02max. V02 is the maximum capacity of a person’s body to move and use oxygen during exercise. VO₂ is also called aerobic capacity. The higher the number, the more aerobically fit a person is.

→ Equipments Required:

400 metre track or quarter mile track.
Stopwatch.
Weighing scales.
Assistant.
Heart Rate Monitor.

→ Administration and Procedure of Test:

Choose a windless day to conduct the test.
Record your weight in pounds (lbs).
Walk one mile (1609 m) as fast as possible.
Record the time to complete the one mile walk.
Immediately on finishing the walk, record your heart rate (beats per minute).
Determine your maximum cardio respiratory ability (VO₂) from the calculation given below:

→ Calculation Procedure: The formula used to calculate VO₂ (max) is:
132.853 – (0.0769 x Weight) – (0.3877 x Age)
+ (6.315 x Gender)
– (3.2649 x Time) – (0.1565 x Heart rate)

where:

weight is in pounds (lbs)
gender: Male = 1 and Female = 0
time is expressed in minutes and seconds.
heart rate is in beats/minute.
age in years.

→ Rikli and Jones-Senior Citizen Fitness Test: Dr Roberta Rikli and Dr Jessie Jones developed various simple and easy-to-use fitness tests for senior citizens in 2001. They are easy to understand and effective to measure aerobic fitness, strength and flexibility using minimal and inexpensive equipments.

→ Rikli and Jones fitness test includes the following items:

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

→ Chair Stand Test: The chair stand test is similar to a squat test to measure leg strength.

→ Aim: This test assesses leg strength and endurance of senior citizen.

→ Equipments Required: A straight back or folding chair without arm rests (seat of at least 44 cm high), stopwatch.

Procedure:

Place the chair against a wall, or otherwise stabilise it for safety.
Sit in the middle of the seat, with 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, stand up completely then completely sit down, and repeat this for 30 seconds.
Count the total number of complete chair stands (up and down equals one stand).
On completing 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.

→ Arm Curl Test

→ Aim: This test measures upper body strength and endurance.

→ Equipments Required: A 5 pound weight for women 8 pound weight 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).

Sit 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.
Then the arm is lowered through the full range of motion, gradually returning 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.

Scoring: The score is the total number of controlled arm curls performed in 30 seconds.

Chair Sit and Reach Test:
Aim: This test measures lower body flexibility.
Equipments Required: Ruler, straight back or folding chair (about 44 cm high).

Procedure:
→ Sit on the edge a chair (placed against a wall for safety). One foot must remain flat on the floor. The other leg is extended forward with the knee straight, heel on the floor, and ankle bent at 90°.
→ Place one hand on top of the other with tips of the middle fingers at same level. Inhale, and then as while exhaling, reach forward toward the toes by bending $t the hip.
→ Keep the back straight and head up. Avoid bouncing or quick movements, and never stretch to the point of pain.
→ Keep the knee straight, and hold the reach for 2 seconds. The distance is measured between the tip of the fingertips and the toes. If the fingertips touch the toes then the score is zero. If they do not touch, measure the distance between the fingers and the toes (a negative score), if they overlap, measure by how much (a positive score).
→ Perform two trials.

Scoring: The score is recorded to the nearest 1 /2 inch or 1 cm as the distance reached, either a negative or positive score.Back Scratch Test The Back Scratch Test, or simply the Scratch Test, measures how close the hands can be brought together behind the back.

→ Back Scratch Test: The Back Scratch Test, or simply the Scratch Test, measures how close the hands can be brought together behind the back.

→ Objective: The back scratch test provides an indication of the participant’s upper body and shoulder flexibility.

→ Equipment Required: A ruler or measuring tape.

Procedure:

This test is done in the standing, position. Place one hand over the same shoulder with the palm touching the back and reach down the back.
Place the other hand up the back from the waist with the palm facing outwards. Reach up the back.
Point the middle fingers of each of hand towards each other. Try and touch the fingers of each hand in the middle of the back.
Do not bounce the arms towards each other.
Do grasp the fingers and pull the hands together.
Try two warm ups with the arms in opposite positions to determine the preferred side for reaching over the shoulder.

→ Measurement: Use the measuring tape or ruler to measure the distance between the middle fingers. If the fingers do not overlap the score has a negative value. If the fingers overlap the score has a positive value.

→ Scoring: Record the best score out of the trials to the nearest centimetres or 1/2 inch.

→ Eight Foot Up and Co Test: The ‘Eight Foot Up and Go’ is a coordination and agility test for the elderly.

→ Aim: This test helps to evaluate the speed, agility, and balance of a person while moving.

→ Equipment Required: A chair with a straight back which should be kept along the wall to stop the chair sliding backward, a conical marker placed so the rear of the marker is 2.44 metres (8 feet) from the front of the chair, a stopwatch.

Procedure:

Sit in the middle of the chair with hands-on thighs. One foot can be placed slightly in front of the other but both must be flat on the floor.
Lean slightly forward. On the instruction to begin, stand up as quickly as possible.
Walk around the marker, return to the chair and sit down.

→ Measurement: On the instruction to begin, start the stopwatch. Stop the timing when the participant returns to the chair and sits down. Two trials are given per participant.

→ Scoring: The best trial is recorded to the nearest 1/1 Oth second.

→ Six Minute Walk Test:

→ Aim: This test measures the aerobic endurance of senior citizens.

→ Equipment Required: Measuring tape to mark out the track distances, stopwatch, chairs positioned for resting.

Procedure:

The walking course is laid out in a 50-yard rectangular area (dimensions 45 x 5 yards), with cones placed at regular intervals to indicate distance walked.
The aim of this test is to walk as quickly as possible for six minutes to cover as much ground as possible.’
The individuals set their own pace, and are able to stop for a rest if they desire.

Scoring: The total distance covered in six minutes is recorded to the nearest metre.

Class 12 Physical Education Notes

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Class 12 Physical Education Notes Unit 8 Biomechanics and Sports

CBSE Notes / Prasanna

Physical Education Class 12 Notes Unit 8 Biomechanics and Sports

→ Meaning of Biomechanics: Biomechanics is the study of science that examines the internal and external forces acting on a human body and the effects produced by those forces.

→ Importance of Biomechanics in Sports:

Improves performance in sports,
Improvement in training technique,
Development of improved sports equipment,
Prevents sports injuries,
Helps in understanding human body,
Knowledge of safety principle
Helps in research work,
Creates confidence in player,
Helps in maintaining healthy body,
Increases the popularity of sports

→ Types of Movements: Joints movements are divided into four types:

→ Gliding Movement: Movement of one surface over another without any angular or rotary movement.

→ Angular Movement: Movement which is produced by changing the angle between the bones of a joint.

→ Different types of angular movements are:

→ Flexion: It refers to a movement that decreases the angle between two body parts (bending the elbow or knee).

→ Extension: It is opposite of flexion, describing a straightening movement that increases the angle between body parts (bending of the head backward).

→ Abduction: It is a movement in the frontal plane about the sagittal axis and involve moving the body part away from the central line (abduction of the shoulder raises the arm out to the sides of the body).

→ Adduction: It is a movement in the frontal plane about the sagittal axis and involve moving the body part towards the central line, (returning the arms straight out at the shoulders to the side of the body).

→ Circumduction: It is a compound circular movement which involves flexion, abduction, extension and adduction at a joint.

→ Rotation: It is the form of movement in which the bdne moves around a central axis without experiencing any displacement from this axis.

→ Newton’s Law of Motion and Its Application in Sports

→ Newton’s Law of Motion:

→ First Law of Motion/Law of Inertia: This law states that a body at rest will remain at rest and a body in motion will continue to remain in motion at a constant speed and in the same direction until any external force is applied on it to change its state.

→ Second Law of Motion/Law of Acceleration: According to second law of motion, the rate of change in acceleration of an object is directly proportional to the force producing it and inversely proportional to its mass.

→ Third Law of Motion/Law of Reaction: This law states that to every action, there is an equal and oppsite reaction.

→ Application of Newton’s Law of Motion in Sports

→ First Law: Tennis: A tennis ball will remain at rest in the court until the unbalanced force of player’s hand picks it up and moves it. A tennis ball hit by the player will stay in motion until it hits the unbalanced force of opposing player’s racquet.

→ Second Law: Baseball: A baseball hat with a swinging bat will accelerate more than a baseball that is bunted because the swinging bat has more force.

→ If equal force is applied to the base ball (more mass) and t-ball(less mass), then the t-ball will accelerate more.

→ Third Law: Soccer: When a soccer ball hits a goalie’s hand, the action is the ball hitting the goalie’s hand and the reaction force is the hand hitting the ball in the opposite direction.

Class 12 Physical Education Notes

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Class 12 Informatics Practices Notes – Python Pandas

CBSE Notes / Veer

Informatics Practices Class 12 Notes – Python Pandas

→ Introduction to Python Libraries: Python libraries contains a collection of built-in modules that allow us to perform many actions without writing detailed programs for it.

→ NumPy, Pandas and Matplotlib are three well-established Python libraries for scientific and analytical use. These libraries allow us to manipulate, transform and visualise data easily and efficiently.

→ NumPy: NumPy stands for ‘Numerical Python’, is a library package that can be used for numerical data analysis and scientific computing.

→ Pandas: Pandas stands for ‘PANeL DAta’. It is a high-level data manipulation tool used for analysing data.

→ Matplotlib: The Matplotlib library in Python is used for plotting graphs and visualisation. Using Matplotlib, with just a few lines of code we can generate publication quality plots, histograms, bar charts, scatter plots, etc.

→ Difference between Pandas and NumPy: Following are some of the differences between Pandas and NumPy:
→ A Numpy array requires homogeneous data, while a Pandas DataFrame can have different data types (float, int, string, etc).
→ Pandas DataFrames (with column names) make it very easy to keep track of data. ”
→ Pandas is used when data is in tabular format, whereas NumPy is used for numeric array based data manipulation.

→ Installing Pandas: To install Pandas from command line, we need to type in: pip install pandas

→ Importing Pandas: In order to work with Pandas in Python, we need to import Pandas library in Python environment. We can do this either on the shell prompt or in our script file (.py) by writing: import pandas as pd

→ Pandas Data Structure: A data structure is a particular way of storing and organising data in a computer to suit a specific purpose so that it can be accessed and worked with in appropriate ways. Two commonly used data structures in Pandas are:
→ Series: It is 1-dimensional data structure of Python Pandas.
→ DataFrame: It is 2-dimensional data structure of Python Pandas.

→ Series Data Structure: A series is a one-dimensional array containing a sequence of values of any data type (int, float, list, string, etc.) which by default have numeric data labels starting from zero. The data label associated with a particular value is called its index.
Example:

→ Creation of Series: A series can be created in many ways using Pandas library’s series (). Make sure that we have imported pandas and NumPy modules with import statements.

→ Create Empty Series Object by using just Series () with no Parameter: To create an empty objects i.e., having no values, we can just use the series () as:
= Panda. Series ( )

→ Creating Non-empty Series Object: To create non-empty series, the we need to specify arguments for data and indexes as per the following syntax:
< Series Object> = pd. Series (data, index = idx) where idx is a valid NumPy datatype and data is the data part of the series object, it can be one of the following:

→ Creation of Series from Scalar Value: A series can be created using scalar values as:
>>>import pandas as pd
>>>series 1 = pd.Series ([10,20,30]) >>>print
Output:

Index	Data values
0	10
1	20
2	30

dtype : int 24

→ Creation of Series from NumPy Arrays: We can create a series from one-dimensional NumPy array as:

>>> import numpy as np
>>> import pandas as pd
>>> array 1 = np.array ([11, 22, 33, 44]) (arrayl)
>>> series 1= pd.Series
>>> print (series 1)

Output:

Index	Data values
0	11
1	22
2	33
3	44

dtype : int 32

→ Creation of Series from Dictionary: We can create a series by specifying indexes and values through a dictionary as:

>>>dict 1 = { ‘Uttar Pradesh’ : ‘Lucknow’, ‘Rajasthan’ : ‘Jaipur’}
>>> print (diet 1) {‘Uttar Pradesh’: ‘Lucknow’, ‘Rajasthan’: ‘Jaipur’}
>>> Series 1 = pd.Series (diet 1)
>>> print (series 1)

Output:
Uttar Pradesh Lucknow
Rajasthan Jaipur
dtype: object

→ Accessing Elements of a Series: There are two common ways for accessing the elements of a series: Indexing and Slicing.

→ Indexing: Indexing in series is similar to that for NumPy arrays, and is used to access elements in a series. Indexes are of two types: positional index and labelled index. Positional index takes . an integer value that corresponds to its position in the series starting from 0, whereas labelled index takes any user-defined label as index.

Example:
>>> seriesNum = pd. Series ([ 11,22,33 ] )
>>> seriesNum [1]
Here, the value 30 is displayed for the positional index 2.

→ Slicing: This is similar to slicing used with NumPy arrays. We can define which part of the series is to be sliced by specifying the start and end parameters [start: end] with the series name. When we use positional indices for slicing, the value at the endindex position is excluded, i.e., only (end – start) number of data values of the series are extracted.

Example:
>>> seriesCapState = pd.Series([‘Dispur’, ‘Patna’, ‘Panaji’], index=[‘Assam’, ‘Bihar’, ‘Goa’])
>>> seriesCapState[1:2] Bihar Patna dtype: object

Here, only data values at indices 1 is displayed i.e. excludes the value at index position 2.

→ Attributes of Series: We can access certain properties called attributes of a series by using that property with the series name.

Attribute Name	Purpose
name	assigns a name to the series
index.name	assigns a name to the index of the series
values	prints a list of the values in the series
size	prints the number of values in the series object
empty	prints True if the series is empty, and False otherwise

→ Methods of Series:

Head(n)	Returns the first n members of the series. If the value for n is not passed, then by default n takes 5 and the first five members are displayed.
Count ( )	Returns the number of non-NaN values in the series.
Tail (n)	Returns the last n members of the series. If the value for n is not passed, then by default n takes 5 and the last five members are displayed.

→ Mathematical Operations on Series:

→ Addition: We can use the’+’ Operator or add() method of series to perform addition between two series objects.

→ Subtraction: We can use the Operator or sub() method of series to perform subtraction between two series objects.

→ Division: We can use the’/’ Operator or div() method of series to perform division between two series objects.

→ Multiplication: We can use the ‘*’ Operator or mul() method of series to perform multiplication between two series objects.

→ Exponential Power: We can use the ‘**’ Operator or pow() method of series to put each element of passed series as exponential power of caller series and return the results.

→ DataFrame Data Structure: A DataFrame is a two-dimensional labelled data structure like a table of MySQL. It contains rows and columns, and therefore has both a row and column index. The row index is known as index and the column index is called the column-name.

→ Creation of DataFrame: There are a number of ways to create a DataFrame. Some of them are listed in this section.

→ Creation of an empty DataFrame: An empty DataFrame can be created as follows:

>>> import pandas as pd
>>> dFrameEmt = pd. DataFrame ()
>>> dFrameEmt

Output:
Empty DataFrame
Columns: [ ] ‘
Index: [ ]

→ Creation of DataFrame from NumPy ndarrays: Consider the following three NumPy ndarrays. Let us create a simple DataFrame without any column labels, using a single ndarray:

>>> import numpy as np
>>> arrayl = np.array([11,22,33])
>>> array2 = np. array ( [ 110,210,310] )
>>> array3 = np.array([-100,-20 0,-300, -400])
>>> dFrame4 = pd.DataFrame(arrayl)
>>> dFrame4

Output:
0 11
1 22
2 33

→ Creation of DataFrame from List of Dictionaries: We can create DataFrame from a list of Dictionaries as:

>>> listDict = [ { ‘a’ : 11, ‘b’:22}, { ‘a’:5,’b’:10, ‘c’:20 } ] .
>>> dFrameListDict = pd.DataFrame(listDict)
>>> dFrameListDict

Output:

	a	b	c
0	11	22	NaN
1	5	10	20.0

→ Creation of DataFrame from Dictionary of Lists: DataFrames can also be created from a dictionary of lists.

>>> dictForest = { ‘State’ : [ ‘Kanpur’,’Delhi’, ‘Udaipur’], ‘GArea’: [96838, 7583,44552],’VDF’ : [3197, 4.42, 2563]}
>>> dFrameForest= pd.DataFrame(dictForest)
>>> dFrameForest
Output:

	State	GArea	VDF
0	Kanpur	96838	3197.00
1	Delhi	7583	4.42
2	Udaipur	44552•	2563.00

→ Creation of DataFrame from Dictionary of Series: A dictionary of series can also be used to create a DataFrame as:

>>> ResultSheet= {
‘Rohit’: pd.Series([80, 92, 87], index=[‘English’,’Science’,’Maths’]),
‘Ayush’: pd.Series([72, 81, 94], index=[‘English’,’Science’,’Maths’]),
‘Priya’: pd.Series([84, 86, 78], index=[‘English’,’Science’,’Maths’]),
>>> ResultDF = pd.DataFrame(ResultSheet)
>>> ResultDF

Output:

	Rohit	Ayush	Priya
English	80	92	87
Science	72	81	94
Maths	84	86	78

→ Operations on Rows and Columns in DataFrames:

→ Adding a New Column to a DataFrame: We can easily add a new column to a DataFrame.

→ Adding a New Row to a DataFrame: We can add a new row to a DataFrame using the DataFrame.loc[] method.

→ Deleting Rows or Columns from a DataFrame: We can use the DataFrame.dropO method to delete rows and columns From a DataFrame.

→ Renaming Row Labels of a DataFrame: We can change the labels of rows and columns in a DataFrame using the DataFrame. rename() method.

→ Renaming Column Labels oF a DataFrame: To alter the column names of ResultDF, we can again use the rename() method.

→ Accessing DataFrames Element through Indexing: Data elements in a DataFrame can be accessed using indexing. There are two ways of indexing DataFrames: Label Based Indexing and Boolean Indexing.

→ Label Based Indexing: There are several methods in Pandas to implement label based indexing. DataFrame.loc[] is an important method that is used for label based indexing with DataFrames.

→ Boolean Indexing: In boolean indexing, we can select the subsets of data based on the actual values in the DataFrame rather than their row/column labels. Thus, we can use conditions on column names to filter data values.

→ Accessing DataFrames Element through Slicing: We can use slicing to select a subset of rows and/or columns from a DataFrame. To retrieve a set of rows, slicing can be used with rovy labels.

→ Attributes of DataFrames:

Attribute Name	Purpose
DataFrame.index	to display row labels
DataFrame.columns	to display column labels
DataFrame.dtypes	to display data type of each column in the dataframe
DataFrame.values	to display a NumPy ndarray having all the values in the dataframe, without the axes labels
DataFrame.shape	to display a tuple representing the dimensionality of the dataframe
DataFrame.size	to display a tuple representing the dimensionality of the dataframe
DataFrame.	to transpose the dataframe, means, row indices and column labels of the dataframe replace each other’s position
DataFrame.head(n)	to display the first n rows in the dataframe
DataFrame.tail(n)	to display the last n rows in the dataframe

MCQ Questions for Class 12 Informatics Practices with Answers

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