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Based on the Latest Syllabus of Central Board of Secondary Education, New Delhi, R, , Term–2, Exam, , XII, C.B.S.E, , PRIME, , QUESTION & ANSWERS, And, , SAMPLE PAPERS, F, e, a, t, u, r, e, s, , , , , , , Topicwise Question and Answers Including CBSE Text Book Questions, Solved CBSE Sample Paper issued by the CBSE for the 2021–22 Examination (2nd Term), Three Sample Papers, Answer with self-marking as per CBSE, , by, , NEELAMBAR SINGH, , DR. M.D. SEHRAWAT, , B.P.Ed, M.P.Ed, Bal Bharati Public School, Pitampura, Delhi, , B.P.Ed, M.P.Ed, Ph.D., , SANJEEV KUMAR, , RAKESH KUMAR, , B.P.E, M.P.E, M.A. (Edu.), Shiksha Bharti Global School, Sector-8, Dwarka New Delhi, , B.P.E, M.P.E, M.A. (Phy. Edu.), Yoga Cirtificate Course (JNU University Delhi), HOD Shiv Vani Model Sr. Sec. School, Delhi

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© All Rights Reserved with Publisher, , Composed by : Friends Enterprises, Printed at : Shreenathji Printers, Bawana, , Contents, SAMPLE PAPERS, , , C.B.S.E. SAMPLE QUESTION PAPER–2021-22, , ..., , 5, , , , Sample Paper–1 (Solved), , ..., , 15, , , , Sample Paper–2 (Unsolved), , ..., , 21, , , , Sample Paper–3 (Unsolved), , ..., , 23, , SECOND TERM, Unit–3., , Yoga and Lifestyle, , ..., , 24, , Unit–4., , Physical Education and Sports for CWSN, , ..., , 38, , Unit–7., , Physiology and Injuries in Sports, , ..., , 47, , Unit–9., , Psychology and Sports, , ..., , 65, , Training in Sports, , ..., , 73, , Unit–10.

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SAMPLE QUESTION PAPER, Blue Print 2021-22, PHYSICAL EDUCATION (048), Examination (2nd Term), Accordint to marking Scheme by CBSE, (CLASS XII), UNIT, NO., , UNIT NAME, , Weightage, of Marks, , 2 Marker, Questions, , 3 Marker, Questions, , 4 Marker, Questions, , Total, Questions, , 3., , Yoga and Lifestyle, , 7(9), , 1, , 1, , 1, , 03, , 4., , Physical Education &, Sportsfor CWSN, , 7(9), , 3, , 1, , –, , 04, , 7., , Physiology & Injuriesin, Sports, , 7(11), , 2, , 1, , 1, , 04, , 9., , Psychology & Sports, , 7(9), , 1, , 1, , 1, , 03, , 10., , Trainingin Sports, , 7(11), , 2, , 1, , 1, , 04, , 35, , 09, , 05, , 04, , 18, , Total, , , , As in each sections there is choice so each chapter charies 7 marks.

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Syllabus, Physical Education (048), Distribution of Syllabus – Class XII – 2021-2022, Term–II, Term–II : Therory, Short/Long Answers – 35 Marks, Unit, , Name, , 3., , Yoga and Lifestyle,  Asanas as preventive measures,  Obesity: Procedure, Benefits and con-traindications for Vajrasana, Hastasana, Trikonasana, Ardh, Matsyendrasana,  Diabetes: Procedure, Benefits and contraindications for Bhujangasana, Paschimottasana, Pavan, Muktasana, Ardh Matsyendrasana,  Asthma: Procedure, Benefits and con-traindications for Sukhasana, Chakrasana, Gomukhasana,, Parvatasana, Bhujanga-sana, Paschimottasana, Matsyasana,  Hypertension: Tadasana, Vajrasana, Pavan Muktasana, Ardha Chakrasana, Bhujangasana,, Sharasana, , 4., , Physical Education and Sports for CWSN (Children with Special Needs - DIVYANG),  Concept of Disability and Disorder,  Types of Disability, its causes and nature (cognitive disability, intellectual Intole-rance and Food, Myths disability, physical disability),  Types of Disorder, its cause and nature (ADHD, SPD, ASD, ODD, OCD),  Disability Etiquettes,  Strategies to make Physical Activities assessable for children with special need., , 7., , Physiology and Injuries in Sports,  Physiological factor determining component of Physical Fitness,  Effect of exercise on Cardio Respiratory System,  Effect of exercise on Muscular System,  Sports injuries: Classification (Soft Tissue), Injuries: (Abrasion, Contusion, Laceration, Incision, Sprain and Strain) Bone and Joint, Injuries: (Dislocation, Fractures: Stress Fracture, Green Stick, Communated, Transverse Oblique, and Impacted) Causes, Prevention and treatment,  First Aid – Aims and Objectives, , 9., , Psychology and Sports,  Personality; its definition and types. Trait and Types (Sheldon and Jung Classification) and Big, Five Theory,  Motivation, its type and techniques,  Meaning, Concept and Types of Aggressions in Sports, , 10., , Training in Sports,  Strength – Definition, types and methods of improving Strength . Isometric, Isotonic and Isokinetic,  Endurance - Definition, types and methods to develop Endurance - Continuous Training, Interval, Training and Fartlek Training,  Speed – Definition, types and methods to develop Speed – Acceleration Run and Pace Run,  Flexibility . Definition, types and methods to improve flexibility,  Coordinative Abilities – Definition and types

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12345678901234567890123456789012123456789012345678901234567890121234567890123456789012345678901212345678901234567890123456789012123456789, 12345678901234567890123456789012123456789012345678901234567890121234567890123456789012345678901212345678901234567890123456789012123456789, 12345678901234567890123456789012123456789012345678901234567890121234567890123456789012345678901212345678901234567890123456789012123456789, 12345678901234567890123456789012123456789012345678901234567890121234567890123456789012345678901212345678901234567890123456789012123456789, 12345678901234567890123456789012123456789012345678901234567890121234567890123456789012345678901212345678901234567890123456789012123456789, 12345678901234567890123456789012123456789012345678901234567890121234567890123456789012345678901212345678901234567890123456789012123456789, 12345678901234567890123456789012123456789012345678901234567890121234567890123456789012345678901212345678901234567890123456789012123456789, 12345678901234567890123456789012123456789012345678901234567890121234567890123456789012345678901212345678901234567890123456789012123456789, 12345678901234567890123456789012123456789012345678901234567890121234567890123456789012345678901212345678901234567890123456789012123456789, 12345678901234567890123456789012123456789012345678901234567890121234567890123456789012345678901212345678901234567890123456789012123456789, , Second Term, UNIT–3, , Yoga and Lifestyle, 3.1 Asanas as Preventive Measure, Very Short Question Answers (30–50 Words), Q.1. Name one each:, Meditative Asanas, ..........................................., Relaxing Asanas, ..........................................., Corrective Asanas, ..........................................., Ans. Sukhasana, Shavasana, Bhujangasana, Q.2. Write any four important benefits of asanas., Ans. Benefits of Asanas. Asanas are helpful to improve posture, concentration, make body disease free and, to stay happy and healthy., , Short Question Answers (80–100 Words), Q.1. Explain asanas as prevention cure., Ans. Asanas are used for corrective measures because they provide physical advantage and help to prevent, from severe diseases like diabetes, obesity and heart disease., Q.2. What are life style disorder? How can they be prevented with the help of yoga?, Ans. Different physical luxuries have endorsed lethargy among people. This type of life style causes various, diseases like obesity, diabetes, heart disease, cancer, back-ache, high blood pressure. These diseases or, commonly known as life style related diseases., Q.3. How is Yoga helpful in improving lifestyle?, (CBSE Text Book Question), Ans. 1. Physical Development: Asana increases your physical ability so that individual can meet the, challenges of competitive world with energy and vigour., 2. Reduces mental tension: The modern age has disturbed a person’s peace and happiness because, of stress and tension. Yoga helps to reduce stress, anxiety and mental tension., 3. Prevention from diseases: Regular practice of asana helps to prevent and treatment of many, diseases like diabetes, obesity, asthma, hypertension, back-pain and menstrual disorder., 4. Postural deformity: There are various common postural deformities such as Kyphosis, Lordosis,, Round shoulders, Scoliosis etc. Postures help to correct these deformities if an individual perform on, regular basis., 5. Spiritual development: Yogic posture helps to attain spiritual development., 6. Beautify the body: Asanas help to maintain a healthy weight. Obesity can be reduced by yogic, postures. Asana improves the facial beauty, adds glow to the face, removes wrinkles, and makes the, body strong and flexible., , Long Question Answers (100–150 Words), Q.1. Explain physiological advantages of asanas., Ans. 1. Improvement in heart functioning skills: Asanas help to improve heart efficiency., 2. Improves the functioning of respiratory system: Lungs purify the blood. Asanas increase, efficiency of lungs. Oxygenated air helps to increase strength of lungs during extension and contraction, of lungs., 24

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PRIME QUESTION AND ANSWERS, , Q.2., Ans., , Q.3., Ans., , 25, , 3. Protection and rehabilitation from sports injuries: Asanas make body flexible which keep body, fit and active. It prevents any sport injury like strain, sprain, fracture etc., 4. Improves functioning of skeletal system: By practising asanas bone health can be improved., Results in better functioning of skeletal system., 5. Improves efficiency of circulatory system: Regular practicing of yoga asanas make cardiac, muscles stronger and more efficient. It enhances stroke volume and cardiac output, which ensures, proper blood supply and keep blood pressure optimum. In addition, it also decreases level of, cholesterol., 6. Improves brain performance: Yogic asanas increased the power of concentration. In sports,, concentration plays an important role in the performance., What are the advantages of yogasanas?, (i) Physical fitness: Physical fitness is only possible when a person’s posture is balanced. Balance,, flexibility, co-ordination are essential elements of physical fitness., (ii) Delays the fatigue: Good posture leads to delay of fatigue because our body parts and organs, system become more efficient and economical. A person feels less fatigue when there is less, pressure on muscle and joints., (iii) Muscles becomes strong: Doing asanas regularly makes strong muscles. It also increases, efficiency of muscles. It doesn’t allow fat to get ahead, which helps muscles to grow., (iv) Improve speech: Correct posture improves speech ability because it allows more space for, diaphragm., (v) Personality development: Correct posture makes a person body strong and attractive. It helps, to make an impression in society which enhances self-respect and self-esteem and develop personality., (vi) Prevents diseases and disorders: According to Dr. Moshre, incorrect posture can cause acidity,, constipation, diabetes, asthma, high blood pressure, headache, heart disease. Asanas can improve, posture., Discuss Asanas as preventive measure for disease. (CBSE Text Book Question), Asanas performed as physical exercises which referred as ‘postures or position’. It also promotes good, health., It also helps to cultivate awareness, relaxations, and concentration in studies. Asanas do not only, strengthen the muscles all alone but work effectively on all the systems of the body such as nervous,, respiratory, digestive, circulatory and excretory systems. It also affects the mental attitude of a person., According to experts, “yoga and good health are an important requisite for a healthy life”. Asana is, useful for promoting health and vitality and treating many diseases. The following points clearly show, the importance of Asana., Prevention from diseases: Regular practice of asana helps to prevent and treatment of many diseases, like diabetes, obesity, asthma, hypertension, back pain and menstrual disorder. It boosts the functioning, of immune system of an individual. It helps to cure various diseases and disorders., Postural deformity: There are various common postural deformities such as kyphosis, lordosis, round, shoulders, scoliosis etc. Postures help to correct these deformities if an individual perform on regular, basis i.e. Perform yogic Asanas such as Dhanurasanas, Bhujangasanas and Ust Asanas regularly to, correct kyphosis and round shoulder. Beautify the body-Asanas help to maintain a healthy weight: In, fact, everyone wants to be slim, overweight individual do not feel comfortable. Obesity is the most, common problem now a days. Obese people fall prey to various diseases. Obesity can be reduced by yogic, postures. Asana improves the facial beauty, adds glow to the face, removes wrinkles, and makes the, body strong and flexible such as performing Halasanas, Salabhasana, Sarvangasana is beneficial for, facial beauty., Improves health and reduces obesity. Everyday daily practice of Asanas for about 30 minutes leads, to perfect health and fruitful life. The individual should have a lifelong commitment to proper diet plans,, increased physical activity, everyday workout, and yogic posture. Obesity can be prevented by yogic, exercises such as Vajrasana, Hastasana, Trikonasana, and Ardh-matsyendrasana., Help in rehabiliation of injuries: Yogic postures helps to regain strength, endurance and flexibility, during recovery from injuries. Asanas are highly benefical for rehabilitation or therapeutic purpose, which helps to prevent further damage to the injured part.

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26, , PHYSICAL EDUCATION–XII, , 3.2 Obesity—Procedure, Benefits and Contraindications of Vajrasana,, Hastasana, Trikonasana, Ardhamatsyendrasana, Very Short Question Answers (30–50 Words), Q.1. What are the symptoms of obesity?, Ans. Symptoms of obesity: Joint pain, lack of body confidence, fatigue, in ability to perform physical, activities., Q.2. List the underlying health risks related to obesity., Ans. Underlying health risks related to obesity:, 1. Type II diabeties, 2. Heart disease and smoke, 3. Sleep apnea, 4. Serve covid 19 symptoms., Q.3. Ashok’s body weight is 20% more above his ideal body weight. He is student of class 10th., According to you what can be reasons of his excess body weight?, Ans. 1. Inactivity, 2. Excess eating, 3. Stress related to studies., , Short Question Answers (80–100 Words), Q.1. Write benefits of Hastasana., Ans. (i) This asana provides relaxation to the body., (ii) It heals neck, shoulder and hand pain., (iii) This asana helps children to increase height. (iv) It helps to increase flexibility of waist., (v) This includes all benefits of Tadasana., (vi) It prevents accumulation of fat on waist., Q.2. Write benefits of Trikonasana., Ans. (i) This asana makes trunk strong., (ii) It makes ribs strong., (iii) It helps in relieving pain in neck and back., (iv) It reduces obesity., (v) It helps to increase height of growing children. (vi) It cures digestive problems., Q.3. What are the ways to prevent obesity?, Ans. If one has to prevent obesity, then regular practise of Vajrasana, Hastasana, Trikonasana,, Ardhmatsyendrasana is to be done., Q.4. Explain how Trikonasana is helpful in management of Obesity. (CBSE Text Book Question), Ans. Following are the benefits of practicing Trikonasana for the people suffering with obesity., (a) It improves the flexibility of the lumbar region, hips and thighs especially hamstring muscle group., (b) Improves the blood circulation in the back muscles and tone the spine., (c) It improves postures., Q.5. What modification can be done to learn Ardha Matsyendrasana. (CBSE Text Book Question), Ans. Ardh-Matsyendrasana (Sitting Half Spinal Twist):, (1) Sit with the legs stretched out straight in front of your., (2) Now bend the right leg at the knees by drawing it along the ground., (3) Take the left leg over the right knee., (4) Place the right hand on the left knee and the left hand behind you., (5) Twist the waist, shoulders, and neck in this sequence to the left and look over the left shoulder., (6) Keep the spine erect., (7) Maintain for about a minute with normal breathing., (8) Repeat the same on the other side., (9) Breathing out, come back to the front and relax., , Long Question Answers (100–150 Words), Q.1. What do you mean by obesity? Explain asanas which prevent obesity., Ans. Obesity is defined as a condition of excess body weight and fat. A person is said to be obese, when his, body weight is 20% or more above ideal body weight., 1. Vajrasana is a position of sitting with legs extended together. This word is derived from Sanskrit, which means diamond or thunderbolt., 2. Hastasana (hast + asana) which is made of two words. Hastasana means arms, stretched and, posture. In this posture, the arms are upwards, so it is called Hastasana.

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PRIME QUESTION AND ANSWERS, , Q.2., Ans., , Q.3., Ans., , 27, , 3. Trikonasana is asana which shows the shape of triangle. Tri means three, kona means angles. That’s, why it is called Trikonasana., 4. In Sanskrit, Ardha means half. In this posture, we bend spine in half because it is not possible to bend, it to full. This asana is named after Yogi Matsyendranath., Explain procedures, benefits and contraindication of Vajrasana., Procedure:, 1. Sit with legs extended together, hands by side of body, resting on ground., 2. Place both buttock on both feet incomfortable way., 3. Place both the heals so that big toes overlap each other., 4. Keep head position and spine in a straight line., 5. Place both hands on knee and keep head straight., 6. Keep control on breath, take a long breath, hold and exhale., 7. For mental peace, keep your eyes closed and focus on breath., 8. Be in that position for 5 to 10 minutes., Benefits:, 1. It keeps digestive system healthy., 2. Being digestive system healthy, the problem of acidity and bad stomach possibility are prevented., 3. It strengthens muscles of thigh and calf., Contraindications:, 1. People having knee pain shall avoid doing it., 2. Person with backache shall stay away to performVajrasana., 3. Pregnant women shall not take much burden on legs., Discuss the Yogic methods to manage Obesity in detail., (CBSE Text Book Question), Exercises such as Vajrasana, Hastasana, Trikonasana, and Ardh-matsyendrasana which are given as, follows:, 1. Vajrasana : Vajrasana is a meditative pose of Yoga. It derives from the Sanskrit word vajra which, means ‘diamond’., Procedure :, 1. Fold both the legs and place the feet under the hips., 2. In this position, the toes should be touching the hips. It should be stretched backward., 3. The heels must be in flat position., 4. Place your palms on the knees., 5. The back, neck and the head should remain straight. Knees should be touching each other with hands, resting on the knees. Sit in the pose for 30 seconds -1 minutes., Benefits :, 1. It is highly beneficial for kidneys., 2. Regular practice helps to cures menstruation dysfunction such as abdominal pain, cramps etc., 3. It helps to improve the digestive system., 4. Constipation, acidity, heart burning can be cure by vajrasana., 5. It increases the flexibility of knee, ankle, and hip joint., 2. Pada Hastanasan: Pada Hastanasan is derived from Sanskrit word, pada means ‘foot’ and hasta, refers to the ‘hand’. Therefore Padahasta asana means the ‘hand to foot pose’., Procedure:, 1. Standing erect with legs together., 2. Inhale slowly while raising the arms sideways and finishing with your upper arms hanging straight, downward., 3. Now bring your head, neck, and spine downwards and try to touch your fingers and palms with your, toes or floor., 4. Maintain this position for 30 seconds., 5. Exhale, slowly lower the hands back down and relax in a normal pose., Benefits:, 1. Increases the flexibility and strength of the lumbar region, hips and thighs especially hamstring, muscle group.

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28, , PHYSICAL EDUCATION–XII, , 2. Improves the blood circulation of the back muscles and tones the spine., 3. Improves the functions of abdominal region organs such as the liver, pancreas, kidneys spleen and, intestines., 3., 1., 2., 3., 4., , Trikonasana (Triangle Pose):, Stand straight., Spread the feet comfortably wide apart., Turn your right foot out 90 degrees and left foot in by 15 degrees., Inhale deeply and as you exhale, slowly bend to the right side, downward from the hips, keeping the, waist straight, bring your left arm to come up and your right hand comes down towards the floor., 5. Try to keep both arms in straight line., 6. Rest your right hand on your shin, ankles, straight up your left arms towards the ceiling in line with, the right hand., 7. Palm facing forward look towards left arms fingers. Maintain this asana for 30 seconds to 1 minute, with normal breathing., Benefits :, 1. Improves the flexibility of the lumbar region, hips and thighs especially hamstring muscle group., 2. Improves the blood circulation in the back muscles and tone the spine., 3. It improves postures., 4. Ardh-Matsyendrasana (Sitting Half Spinal Twist), Procedure:, 1. Sit with the legs stretched out straight in front of you., 2. Bend the right leg at the knees by drawing it along the ground., 3. Take the left leg over the right knee., 4. Place the right hand on the left knee and the left hand behind you., 5. Twist the waist, shoulders, and neck in this sequence to the left and look over the left shoulder., 6. Keep the spine erect., 7. Maintain for about a minute with normal breathing., 8. Repeat the same on the other side. Breathing out, come back to the front and relax., Benefits:, 1. Improves the flexibility and strength of the back muscle in the body., 2. Increases the blood circulation in the back muscles and tone the spine., 3. Reduces the stress on back and thigh muscles., Q.4. Write down the benefits and contraindications of Tadasana., (CBSE Text Book Question), Ans. Tadasana (Mountain Pose), Procedures:, 1. Stand Straight with feet approximately 10-12 inches apart., 2. Keep your hand on the front of your thighs., 3. Inhale and bring your hands over your head and stretch your body completely (shoulder, arms, chest,, and ankle)., 4. Now Raise your heels and maintain balance, keep the body weight on your toes., 5. Maintain this pose for 30 seconds - 60 seconds., 6. Now exhale and come back to original position slowly., Benefits:, 1. Improves the flexibility of the back muscle in the body from head to toe., 2. Improves lung capacity and vital capacity, improves the blood circulation in the muscles in the body., 3. It helps to maintain the posture of the body. It helps to improve the alignment of the spine., Contraindication: This asana should be avoided by those who are suffering from very high blood, pressure or heart problem, severe headache., Q.5. Explain procedure and benefits of Ardha-Matsyendrasana., Ans. Ardha-Matsyendrasana (Sitting Half Spinal Twist), Procedures:, 1. Sit with the legs stretched out straight in front of you.

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PRIME QUESTION AND ANSWERS, , 29, , 2. Bend the right leg at the knees by drawing it along the ground., 3. Take the left leg over the right knee., 4. Place the right hand on the left knee and the left hand behind you., 5. Twist the waist, shoulders, and neck in this sequence to the left and look over the left shoulder., 6. Keep the spine erect., 7. Maintain for about a minute with normal breathing., 8. Repeat the same on the other side. Breath out, come back to the front and relax., Benefits:, 1. Improves the flexibility and strength of the back muscle in the body., 2. Increases the blood circulation in the back muscles and tone the spine., 3. Reduces the stress on back and thigh muscles., , 3.3 Diabetes—Procedure, Benefits and Contraindications of Bhujangasana,, Paschimottanasana, Pawanmuktasana, Ardhamatsyendrasana, Very Short Question Answers (30–50 Words), Q.1. What are the symptoms of type II Diabetes?, Ans. Type II diabetes symptoms:, 1. Excess hunger and thirst, 2. Fatigue, 3. Frequent, 4. Blurred vision, Q.2. How Bhujangasana helps to control diabetes?, Ans. Bhujangasana promotes weight loss reduce blood pressure and improves glucose level. Therefore it is, extremely beneficial for people with type II diabetes., , Short Question Answers (80–100 Words), Q.1. Explain benefits of Paschimottanasana., (CBSE Textbook Question), Ans. 1. It stimulates liver, spleen and pancreas., 2. It is beneficial for respiratory system., 3. Its strengths the spinal column and back muscles. 4. It rejuvenates the nerve around., 5. It heals backpain, stress, headache., 6. It is helpful for person suffering from diabetes., Q.2. Write down symptoms of diabetes., Ans. 1. Excessive hunger and thirst., 2. Body weight fluctuates., 3. Person tends to get fatigue., 4. Constipation., Q.3. Explain two asanas preventing diabetes., Ans. 1. Bhujangasana: Bhujang means snake. In this position, body resembles the shape of hooded snake., This is also called as cobra pose. It is very helpful in curing backpain., 2. Paschimottanasana: It is a posture in which we bend forward. Paschim means posterior and uttana, means stretch. It is stretching of posterior region of body., Q.4. What is diabetes?, Ans. Diabetes is a disorder of essential elements. Its symptoms are increasing glucose level abnormally in blood., Q.5. Explain the correct breathing pattern while performing Paschimotasana., Ans. 1. Start from sitting position, legs stretched out straight in front of you, keep your back erect and toes, flexed towards the body., 2. Inhales raise both the arms above your head and stretch up., 3. Exhale completely, try to hold the big toe with the index finger and bend forward, keeping the back, straight, and try to rest the forehead on the knees., 4. Maintain this posture for one minute with normal breathing., 5. Repeat the asana for 2-3 times., , Long Question Answers (100–150 Words), Q.1. Explain procedure of Ardhmatsyendrasana., Ans. 1. Sit on ground and extend legs in front., 2. Bend knee of left leg, place left foot close to right buttock, heels should have the hip side and left knee, touch the ground.

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30, , PHYSICAL EDUCATION–XII, , Q.2., Ans., , Q.3., Ans., , Q.4., Ans., , 3. Bend the right knee and place right foot on ground., 4. Keep left hand on right knee and keep right hand backside., 5. Bend the right arm from elbow and encircle the waist as much possible as if trying to touch the naval., 6. Turn the head towards right side and try to look behind over the shoulder., 7. Keep spine straight., 8. Be in that position and inhale long breath., 9. To come back, bring your head to centre., 10. Bring right arm in front., 11. Repeat the same on other side., For preventing diabetes, what change should be brought in life style?, (i) Regular exercise: If a person does exercise regularly then it not only prevents diabetes but is, helpful in management of this disease also. Regular exercise keeps sugar level under control and, increases insulin. Walking is a good exercise., (ii) Diet related precautions: Change in food habits can prevent diabetes like. Have less intake of, carbohydrate in meals. Have more green vegetables, fruits in diet., (iii) Maintain of Ideal body weight: Diabetes cause weight loss. We need to make a balance between, intake and burning of calories. If intake of calories is more, then aerobic exercise like cycling,, swimming, jogging shall be done., (iv) Stay away from stress and depression: Being in stress causes high level of sugar in blood which, causes diabetes., Discuss the technique and benefits of Bhujangasana., Procedure:, 1. Lie flat on your stomach (prone position) with toes flat on the floor and forehead resting on the floor., 2. Place your palms on the side., 3. Keep the elbows close to your body; keep your legs together along with feet and heels touching each, other., 4. Place your body’s weight on your palms, inhale and raise your head and trunk., 5. Your arms should be bent at your elbows at this stage., 6. Try to arch the spine and neck backward as far as you can., 7. Press your hips, thighs, and feet to the floor., 8. Hold the asana for about 15 to 30 seconds while breathing normally., 9. Press the stomach against the floor., 10. Maintain for about a minute with normal breathing., 11. To release the pose, slowly bring your hands back to the sides. Come back to starting position., Benefits:, 1. Improves the flexibility of the back muscle in the body, as it contracts the muscles of the anterior, part of the body., 2. Increases the process of respiration and the functions of the intra-abdominal glands., 3. Improves the flexibility of the lumbar region, hips, and thighs especially hamstring muscle group., 4. Increases the blood circulation in the back muscles and tones the spine., 5. Reduces the stress on back and thigh muscles., Benefits for Women, 1. It helps women with menstruation problems or disorders or any other gynecological problems., 2. Relieves menstrual dysfunctions such as abdominal pain, cramps etc., 3. It is useful in maintaining balance of menstrual periods., 4. It improves the blood flow in the back and pelvic region., 5. Improves flexibility of the pelvic region and back region., Contradictions: Those who are suffering from hernia, back injuries, headaches, pregnancy, and recent, abdominal surgeries must not perform., Explain Diabetes and its symptoms., (CBSE Text Book Question), Diabetes is a disorder of essential elements. Its symptoms are increasing glucose level abnormally in, blood. One prominent reason for causing diabetes is modern lifestyle and fast running life which affects, health adversely. People have neglected physical exercise or walk in lifestyle which is one of the main, reason of diabetes.

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PRIME QUESTION AND ANSWERS, , 31, , This disease is caused mainly by overeating, obesity and depression. Excess eating affects the pancreas, which affects stimulation of insulin hormone imbalance. Lack of insulin cannot convert glucose into, glycogen and that cause increase of glucose in blood and that excrete through urine. It makes a person, weak and cause damage to vision. There is high risk of heart disease. Laziness and pain in hand-legs, becomes a problem. Insulin solely control sugar levels. Diabetes is of two types :, 1. Type I diabeties 2. Type II diabeties, For its treatment, insulin vaccinations are provided. Type II diabetes, pancreas could not provide, enough insulin to body. Most people are affected by type II diabetes rather than diabetics type I., In India, there are 5.8 crore diabetic patients. According to W.H.O, in coming next 20 years 8.7 crore, people in India would be diabetic., Symptoms of Diabetes:,  Excessive hunger and thirst,  Body weight does not increase.,  Person tends to get fatigue,  Constipation., , 3.4 Asthama—Procedure, Benefits and Contraindications of, Sukhasana, Chakrasana, Gomukhasana, Parvatasana,, Bhujangasana, Paschimottanasana, Matsyasana, Very Short Question Answers (30–50 Words), Q.1. What is Asthama? Give any two reasons for developing Asthma., Ans. Asthama is a condition is which the airways narrow and swell. Asthma is caused due to genetic and, environment factors., Q.2. How Chakrasana can prevent Asthma?, Ans. Chakrasana can help to prevent asthama. Chakrasana expands the lungs and gets more Oxygen. This, makes the pose beneficial for asthama patients., , Short Question Answers (80–100 Words), Q.1. Explain procedure and advantages of Paschimottanasana., (CBSE Textbook Question), Ans. Procedure:, 1. Sit and extend legs together., 2. Bend the elbows and make hooks with index fingers., 3. Bend the body forward and catch hold of toes with hooks of fingres., 4. Try placing head between arms., 5. Maintain the position for 5-10 sec and While touching formed with knees., Benefits, 1. It makes legs strong., 2. It increases strechability of spine., 3. It keeps mind at peace., 4. It cleanses excretory system and cure constipation., 5. It increases immune power., 6. It helps to increase concentration., 7. It cures diabetes, joint pain and female reproductive system., 8. It helps to mend postural deformities., Q.2. Enlist preventive asanas for asthma and explain one of them., Ans. Sukhasana, Chakrasana, Gomukhasana, Bhujangasana are the preventive asanas for asthma., Q.3. Write down procedure and two advantages of Bhujangasna., Ans. Procedure:, 1. Lie on ground in proneline with forehead touching the floor., 2. Keep legs together and hands by side of thigh., 3. Raise trunk to travel region., Advantages:, 1. It increases blood circulation which increase efficiency., 2. It cures neck and back pain.

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32, , PHYSICAL EDUCATION–XII, , Q.4. Explain the correct breathing pattern while performing Chakrasana., (CBSE Text Book Question), Ans. 1. Lie down on your back with hands on the side and fix your hands firmly on the ground., 2. Now Bend your knees and raise your back region with the support of your arms and legs., 3. Rotate the head slightly, look towards the ground., 4. Stretch your thighs and shoulders., 5. In the final position, your body looks like an arch, almost like a wheel., 6. Maintain this position, according to your capacity., Q.5. Write in details about the benefits of Gomukhasana., (CBSE Text Book Question), Ans. It increases concentration and includes inner peace.,  It helps in reducing weight.,  It is very beneficial in prevention of diabetes.,  It makes body strong, flexible and attractive.,  It increases efficiency of kidneys.,  It is helpful in arthritis.,  It helps in curing asthma.,  It relieves back pain, and general stiffness in shoulders and neck., , Long Question Answers (100–150 Words), Q.1. Explain advantages and Contraindications of Chakrasana., Ans. Advantages:, 1. It improves blood circulation. It makes spine flexible., 2. It cures backache specially person working on laptop and computer deals for long., 3. It helps to improve digestion., Contraindications:, 1. Don’t perform it during headache and high blood pressure., 2. If there is a problem in shoulder or spine then do not do it., 3. Chronic, heart patient, nervous disorder patient shall not perform it., Q.2. Explain causes, symptoms and management of asthma., (CBSE Text Book Question), Ans. Causes: Heredity, allergy from any substance, smoke, spray, perfume, occupational triggers, smoking,, cold weather., Symptoms: Coughing, wheezing, shortness of breath, tightening of chest, fatigue, pain in shoulder and, legs are main symptoms., Management:, 1. Formulate and follow a plan: Asthma patient shall consult doctor and shall follow the strict, regime prescribed. Asthma patient should have check-up regularly., 2. Take prescribed medicines only: Asthma patients shall take only prescribed medicines., 3. Proper vaccination: Timely vaccination for power influenza and pneumonia can control asthma, symptoms., Q.3. Explain asanas for management and prevention of asthma., (CBSE Textbook Question), Ans. 1. Sukhasana: Sukha means delight. This asana is a relaxing posture which provides mental peace., That’s why it is known as Sukhasana. One can perform this asana in comfortable and easy way., 2. Chakrasana: Chakra means wheel and in this posture body shape resembles with a wheel. It is, called wheel pose. Opposite to Dhanusrasana, it is known as half Dhanusrasana. It is best suitable, for making spine flexible and strong., 3. Gomukhasana: ‘Go’ means cow and mukh means face. In this asana, the pose of our legs looks like, face of cow. In this asana, many organs are stretched at single movement, like—knee, thigh, hip,, chest, neck, leg and feet., Q.4. Discuss the Asanas helpful for a person suffering from Asthma. (CBSE Text Book Question), Ans. 1. Sukhasana: Sukha means delight. This asana is a relaxing posture which provides mental peace., That’s why it is known as Sukhasana. One can perform this asan in comfortable and easy way. In, old times, people used to eat in this posutre, but now a days people don’t sit on floor to eat but they, prefer dining table. More the luxury the people have today, more they have disease but by doing, asanas they can prevent diseases to occur., Procedure:, 1. Sit on a mat on floor., 2. Keep legs stretched in front.

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PRIME QUESTION AND ANSWERS, , 33, , 3. Bend right leg at knee and place foot under left thigh., 4. Bend left leg and place left leg under right thigh., 5. Keep back and spine straight and balanced., 6. Dropping shoulders first inhale and then exhale., 7. Extend arm so that wrist rest on knees palms turned upwards., 8. The tips of thumb should touch tips of index fingers with other finger lying straight., Precautions:, 1. People with knee problems shall not do it., 2. Do it in a lonely place and doing for spiritual purpose, do it facing north ward., 3. Do it slowly and smoothly., 4. If any injury in spine, avoid doing it., Benefits:, 1. It provides mental peace and relaxation., 2. It broadens your collarbones and chest., 3. It increases structurability of spine., 4. It makes knees and ankle strong., 5. It corrects sitting posture., 2. Chakrasana: Chakra means wheel and in this posture body shape resembles with a wheel. It is, called wheel pose. Opposite to Dhanurasana, it is known as half Dhanusrasana. It is best suitable, for making spine flexible and strong., Procedure:, 1. Lie on your back., 2. Bend both knees, touching buttocks, keep both feet apart., 3. Bend both arms keep them around shoulder, finger pointing toward shoulder., 4. Raise body on arms and foot slowly., 5. Keep 1/2 feet distance between palms, foot and head between hands., 6. Stretch body in upside so that a bigger arch is made., 7. Maintain the position for 5-10 sec., 8. Come back slowly in original position. Repeat two to there times., Benefits:, 1. It improves blood circulation., 2. It makes spine flexible., 3. It cures backache specially person working on laptop and computer deals for long., 4. It helps to improve digestion., 5. It increases supply of oxygen in lungs which helps to purify blood., 6. It removes stress and depression., 7. It helps to cure asthma, osteoporosis., 8. It also cures hernia., 9. It provides relief in kidney pain., 10. It helps to remove rigidity of bones and joints of middle back., Precautions/Contraindications:, 1. Dont perform it during headache and high blood pressure., 2. If there is a problem in shoulder or spine then do not perform it., 3. Chronic, heart patient, nervous disorder patient shall not perform it., 4. If there is wrist tendnitis, then do not practice this asana., 5. If one is having spine problem, then one should not perform this asana., 3. Gomukhasana: ‘Go’ means cow and mukh means face. In this asans, the pose of our legs look like, face of cow. In this asana, many organs are stretched at single movement, like—knee, thigh, hip,, chest, neck, leg and feet., Procedure:, 1. Sit in position of Sukhasana., 2. Bend right leg at knee., 3. Bend left leg to knee and place it close to right buttock.

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34, , PHYSICAL EDUCATION–XII, , 4. Take the left arm over left shoulder and right arm behind the back., 5. Hook the fingers of both hands at the back., 6. Keep body and spine straight., 7. Sit in this position and keep breath in control., 8. Come back to original position and change leg position., 9. Repeat it five times., Benefits:, 1. It increases concentration and includes inner peace., 2. It helps in reducing weight., 3. It is very beneficial in prevention of diabetes., 4. It makes body strong, flexible and attractive., 5. It increases efficiency of kidneys. 6. It is helpful in arthritis., 7. It helps in curing asthma., 8. It relieves back pain, and general stiffness in shoulders and neck., 4. Parvatasana: While doing this asana body looks like mountain, that’s why it is known as paravatasana., It is a very easy to perform this posture., Procedure:, 1. Sit down on mat on floor comfortably., 2. Take both hands up on head palm facing sky and fingers interlocking., 3. Holding breath, then exhaling slowly bring down hands and place them over knees., 4. Repeat the act for 5-6 rounds., Benefits:, 1. It helps in increasing height., 2. It reduces fat around waist., 3. It is helpful to asthma., 4. It increases efficiency of spinal card., 5. It strengthens shoulder and back muscles., 6. It reduces back pain., 7. It stimulates abdomen muscles., 8. It helps in reducing respiratory problem like asthma., 9. Legs and knees become strong., 10. It improves blood circulation around the body., Precautions:, 1. If there is hip or back surgery, then do not perform this asana., 2. If there is surgery of shoulder, then do not practice it., 5. Bhujangasana: Bhujang means snake. In this position, body resembles the shape of hooded snake., This is also called as cobra pose., Procedure:, 1. Lie on ground in proneline position with forehead touching the floor., 2. Keep legs together and hands by side of thighs., 3. Fold the arms at elbow and place the palms by side of shoulder, with tips of finger not crossing, shoulder line., 4. Inhaling slowly, raise head and chest shoulders should be shrugged backwards., 5. Raise trunk to navel region., 6. Maintain this position for 30 sec. or as long as comfortable., 7. Exhale and come back to normal position., Benefits:, 1. It increases blood circulation which increases efficiency., 2. It cures neck and back pain., 3. It enhances power of lungs which acquires enough oxygen to work., 4. It makes muscles and bones flexible., 5. It makes spinal column flexible., 6. It provides strength to shoulder and chest muscles., Contraindications:, 1. Heart patient and person with high B.P. shall not do it., 2. Pregnant women should not do it., 3. Person suffering from hernia, back pain shall not practice it.

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PRIME QUESTION AND ANSWERS, , 35, , 6. Paschimottanasana: It is a posture in which we bend forward. Paschim means posterior and uttana, means stretch. It is stretching of posterior region of body., Procedure:, 1. Sit and extend legs together., 2. Bend the elbows and make hooks with index fingers., 3. Bend the body forward and catch hold of toes with hooks of fingres., 4. Try placing head between arms., 5. Maintain the position for 5-10 sec and While touching formed with knees., Benefits, 1. It makes legs strong., 2. It increases strechability of spine., 3. It keeps mind at peace., 4. It cleanses excretory system and cure constipation., 5. It increases immune power., 6. It helps to increase concentration., 7. It cures diabetes, joint pain and female reproductive system., 8. It helps to mend postural deformities., Preventions/Contraindications:, 1. Those who suffer from slip disc, sciatica, ulcer in abdomen avoid practicing it., 2. Pregnant women should not do it., 3. Asthma patient and people having backache and diarrhea should avoid doing it., 7. Matsyasana: While doing this asana body shape appears as fish. That is why it is called Matsyasana, and also known as fish pose., Procedure:, 1. Sit in Padmasana., 2. Lie down on back taking support on both elbows. Lift your neck and chest lightly up., 3. Back should be arched and raised from ground., 4. Bend your head backward and place head on floor., 5. Make hooks with index finger of both hands and clasp big toes with hook of opposite hands., 6. Practice it 1 to 5 minutes. Come back to original position using elbows., Benefits:, (i) It provides relief in backache, knee pain., (ii) It also helps in eye related problems., (iii) It reduces skin disease., (iv) It provides flexibility for shoulders., (v) It helps in preventing diabetes., (vi) It is perfect for management of asthma., (vii) It cures respiratory problems., (viii) It helps to reduce fat around abdomen., (ix) It helps to expand lungs which enhance air ways to open., (x) It controls thyroid and parathyroid hormone., Precautions / Contraindications:, 1. Do it while empty stomach., 2. People with slip disc, high B.P, spinal problems shall not do it., 3. Do not practice in case of cardiovascular disease, hernia, arthritis., , 3.5 Hypertension—Procedure, Benefits and Contraindications of, Tadasana, Vajrasana, Pawanmuktasana, Ardhachakrasana,, Bhujangasana, Shavasana, Very Short Question Answers (30–50 Words), Q.1. Why people develop hypertension?, Ans. Causes of hypertension, 1. Stress, 2. Diabetes, 3. Kidney infection, 4. Smoking/drinking alcohol, 5. Excess salt intake, Q.2. What are the silent symptoms of hypertension?, Ans. Symptons of hypertension: Severe headaches, Nosebleed fatigue, Vision problems, Chest pain, Irregular, heatbeat.

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36, , PHYSICAL EDUCATION–XII, , Short Question Answers (80–100 Words), Q.1. Explain reasons and preventive asanas for hypertension., Ans. In modern world fast life, environment and industrialization creates a lot of psychological stress. Stress, and tension increase adrenaline in blood circulation which increases blood pressure. Obesity, diabetes,, constipation and heredity are also causes of hypertension., Q.2. Explain procedure of any two asanas for prevention and management of hypertension., Ans. 1. Tadasana:, In Sanskrit Tada means palm tree. It is called tadasana because the body shape looks like a tree and, becomes strong like palm tree., Procedure:, 1. Stand erect on both feet joining on an even surface and keep hands straight and close to body., 2. Raise both hands and interlock fingers, keeping palm facing to sky while inhaling., 3. While raising hand, abdomen shall contract inside., 4. Body shall be erect and straight., 5. Waist straight, eyes glazing straight and keeping neck straight., 6. Inhale for 1 to 2 minutes in same position., 7. While exhaling, come back to initial position., , Q.3., Ans., , Q.4., Ans., , Q.5., Ans., , 2. Ardhchakrasana:, In Sanskrit, Ardh means half and Chakra means wheel (circle) that means bending half of spine., Procedure:, 1. While standing, your feet should be placed together and hands should be stretched out along thighs., 2. Both hands should be raised vertically and shall breath during this., 3. Both hands should be stretched as much as possible, following which the body is to be bent while, exhaling., 4. Hold it for 10 to 30 seconds., 5. Come back to initial position and repeat it., Explain benefits of Savasana., (CBSE Textbook Question), 1. This asana reduces physical and mental stress., 2. It helps to prevent and manage of diseases like diabetes, high blood pressure, chronic heart disease., 3. Regular practice of this asana increases confidence., 4. It rejuvenates body., 5. It increases efficiency of our brain., 6. It improves concentration and memory., Explain procedure and benefits of Ardhchakrasana., Procedure: See in Question no. 2., Benefits:, 1. It helps to avoid constipation., 2. Back muscles are exercised and strengthened., 3. It makes knee and hip joint more flexible., 4. It is beneficial for heart and asthma patient., 5. It helps to maintain blood pressure., 6. It reduces obesity., Explain the correct breathing pattern while performing Vakrasana. (CBSE Text Book Question), 1. Sit down and stretch legs forward on the ground., 2. Bend right leg and place right knee under left arm pit., 3. Keep spinal cord straight and exhale while bending waist to left side., 4. Take left hand behind back keeping palms on floor., 5. Look backwards towards left side., 6. Hold the position., 7. Inhale and raise right arm shoulder keeping elbows straight., 8. Exhaling, release left twist. Take deep breath and relax. Repeat same from other side, , Long Question Answers (100–150 Words), Q.1. Explain prevention and management of hypertension., Ans. 1. Eating habits: Balanced diet play an important role like:

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PRIME QUESTION AND ANSWERS, , Q.2., Ans., , Q.3., Ans., , 37, , (a) Animal protein sources like—meat, fish, increases blood pressure. So, it shall be taken in less, quantity., (b) High blood pressure is a ultimate result of mental stress for getting energy carbon like oats,, cereals, porridge shall be in meals., (c) Calcium and potassium are essential elements which helps to excrete extra sodium, for deficiency, of calcium, we shall have green vegetables and fruits, butter milk etc., (d) Patient suffering from high B.P. shall reduce salt intake in meals because it increases quantity, of sodium level in body., 2. Sedantery lifestyle shall be avoided. Rather achieve life style shall be adopted., 3. Stay away from smoking, alcohol and drugs., 4. Exercise like—dhyan, walk, yoga, dance be done to control blood pressure., Explain procedure, benefits and contraindications of Chakrasana., Procedure:, 1. Lie on your back., 2. Bend both knees, touching buttocks, keep both feet apart., 3. Bend both arms keep them around shoulder, finger pointing toward shoulder., 4. Raise body on arms and foot slowly., 5. Keep 1/2 feet distance between palms, foot and head between hands. Stretch body in upside so that, a bigger arch is made. Maintain the position for 5–10 sec., 6. Come back slowly in original position., 7. Repeat two to three times., Benefits:, 1. It improves blood circulation. It makes spine flexible., 2. It cures backache specially person working on laptop and computer deals for long., 3. It helps to improve digestion., Contraindications:, 1. Don’t perform it during headache and high blood pressure., 2. If there is a problem in shoulder or spine then do not do it., 3. Chronic, heart patient, nervous disorder patient shall not perform it., Explain Hypertension and Yogic method of dealing in it., (CBSE Text Book Question), Hypertension is also known as high blood pressure. This is a medical problem in which the blood, pressure in the arteries is constantly increased., 1. Tadasana (Mountain Pose), Procedures:, 1. Stand Straight with feet approximately 10-12 inches apart., 2. Keep your hand’s on the front of your thighs., 3. Inhale and bring your hands over your head and stretch your body completely (shoulder, arms, chest,, and ankle)., 4. Raise your heels and maintain balance, keep the body weight on your toes .Maintain this pose for 30, seconds–60 seconds., 5. Exhale and come back to original position slowly., Benefits of Tadasana:, 1. Improve the flexibility of the back muscle in the body from head to toe., 2. Improves lung capacity and vital capacity., 3. Improves the blood circulation in the muscles in the body., 4. It helps to maintain the posture of the body., 5. It helps to improve the alignment of the spine., Contraindication: This asana should be avoided by those who are suffering from very high blood, pressure or heart problem, severe headache, 2. Ardha Chakrasana—Half Wheel Pose, Procedure:, 1. Stand erect with legs apart approximately 10 -12 inches.

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38, , PHYSICAL EDUCATION–XII, , 2. Inhalation brings your hands just above your head and bend backward as much as you can with, maintaining the balance of your body., 3. Hold this position for 1 - 2 minutes with normal breathing., Benefits:, 1. Improve the flexibility and strength of the back muscle in the body., 2. It contracts the muscles of the posterior (back muscles) part of the body., 3. Improves the blood flow in the body., 4. It helps to improve postures of the body., 5. It helps to maintain the alignment and tone the spine., 6. Reduces the stress on back and thigh muscles., Contraindication: Ardha-Chakrasana should be avoided by those suffering from cardiac vascular, diseases, high blood pressure, vertigo, recent surgeries, severe back pain, slip disc, back and, neck injuries, migraine and disturbed sleeping pattern, hamstring or quadriceps injuries and knee, injuries., 3. SHAVASANA: Shav - Corpse; Asana - Pose The asana is pronounced as Shuh-vah-sana. In this, position, body position is like a dead body. It is a deep relaxation asanas ., Procedure:, 1. Lie flat on your back., 2. Close your eyes., 3. Keep your legs comfortable apart and let your body relax completely, toes facing to the sides., 4. Place your palm upward., 5. Take your attention to different body parts one by one., 6. Slowly relax your entire body., 7. Keep breathing slowly, gently, and deeply and allow your breath to relax you more and more., 8. Keep your eyes closed and concentrate on breaths in and out., 9. Slowly and gently open your eyes., Benefits of the Shavasana:, 1. This posture brings a deep, meditative state of rest., 2. It helps in controlling high blood pressure., 3. It helps in the repair of tissues and cells, and in releasing stress., 4. It is a great relaxation technique., Contraindications:, 1. The asana must not be performed by those who are having serve back problems., , UNIT–4, , Physical Education and Sports for CWSN, 4.1 Concept of Disability and Disorder, Very Short Question Answers (30–50 Words), Q.1. What is the difference between disability and disorder?, Ans. Disability is a legal term. Diorder is a medical term. Diability is associated with physical problems,, disorder describe a mental condition that affects the brain., , Short Question Answers (80–100 Words), Q.1. Explain meaning of disability., (CBSE Text book Question), Ans. Disability refers to any type of problem related to physical, mental, intellectual development which, hampers, a person’s activity or ability to do work.