Section-A Chapter - 1 : Sociological Aspects of Physical Education TOPIC-1 Sports and Games Quick Review ¾¾ Sociology : It is a scientific study of society and their relationship. ¾¾ Culture : Derived from the verb ‘to cultivate’ meaning ‘to create’ ¾¾ Cultural heritage : It is the transfer of customs, traditions, values, etc. to the future generation with modifications added by the experience of each present generation. ¾¾ Sports in early human being times : Running, jumping and throwing, wrestling, boxing chariot racing were methods of saving life from wild animals. Later, these were developed as sports. ¾¾ Contribution of countries to sports : � Greece : Founder of organized sporting events—Olympics in 776 BCE. zz Rome : Sports and games were restricted to slaves and military. zz England : Called ‘Home of Outdoor Sports’. Also considered as the founder of ball games. Invented cricket, hammer throw and pole vault. zz USA : Popularised games through YMCA and YWCA. Introduced basketball and tennis as sporting events. zz Sweden : One of the leading contributors to the present day gymnastics. zz Japan : Introduced the games of sumo, judo, taekwondo and fencing. zz Denmark : In 1884, Franz Nachtegall, introduced the concept of modern physical education in schools. zz India : Malkhamb, Yoga and Kho-Kho. ¾¾ Individual development through sports : Sports contribute towards individual development through : zz Physical development : Physical fitness. zz Social development : Social adjustment. zz Mental development : Mental alertness. zz Emotional development : Emotionally balance. TOPIC-2 Role of Physical Education Quick Review  Role in promoting national integration :  As a good effect, it promotes brotherhood, fraternity, national and international co-operation.  As a bad effect, it promotes regionalism, personal vanity, quarrels, rivalry, etc.  Four gold medals winner of Berlin Olympic Games, Jesse Owens, suffered racial discrimination at the hands of Adolf Hitler.  Role in personality development : Plays an important role in developing (1) attitude, (2) patience, (3) helpfulness, (4) friendship, (5) team spirit, (6) discipline, (7) unity, (8) self-confidence, (9) tolerance ll [2 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII Chapter - 2 : Training Methods TOPIC-1 Sports Training : Meaning, Importance and Methods Quick Review ¾¾ Training : It is the process to prepare for an activity or a task. ¾¾ Sports Training : The process of preparing for a game with the help of systematic methods and exercises. ¾¾ Importance of sports training :  It improves physical fitness  Skill development  Prevents injuries  Aligns posture  Improves balance  Develop reflexes  Reduces fat and waste formation in body  Develops concentration  Helps in gaining knowledge about the sport ¾¾ Methods of training : Some important training methods are : Interval Training Method, Repetition Method, Continuous Method and Fartlek Training Method. ¾¾ Interval training Method : Introduced by Finn coach Bikita in 1920. In this method, instead of running a long distance of say 10 miles daily, the athletes are made to run 400 m 20 times a day with interval periods in between for recovery. ¾¾ Advantages of Interval training Method :  Increased workout in less duration  Easy measurement of performance  Develops patience  Beneficial for respiratory and circulatory systems ¾¾ Disadvantages of Interval training Method :  More chances of injury  Can develop heart problems  Increased risk of overtraining  Can cause pain also ¾¾ Repetition Method : This method is same as interval training with an increased interval and less recovery period between intervals. ¾¾ Advantages of Repetition method :  Development of muscles  Improves anaerobic capacity  Improves coordination between nervous system and skeletal system with muscles  Improves glycolytic process ¾¾ Disadvantages of Repetition method :  Can develop heart problems  Increased fatigue  More chances of injury  Increased risk of overtraining ¾¾ Continuous method : In this method, an athlete practices for long duration without any rest interval. ¾¾ Advantages of continuous method :  Increases efficiency of heart and lungs  Improves will power Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 3]

 Induces self-discipline  Good for aerobic fitness ¾¾ Disadvantages of continuous method :  Boring in nature  Not good for anaerobic fitness  Not beneficial for football and hockey players  Increases strain on body ¾¾ Fartlek Training Method : Fartlek means speed play. It is a combination of interval training and continuous training. In this method different exercises are so planned as to relax athletes while doing continuous exercise. For example, a training plan covering jogging, speed run, rapid walking, sprints, uphill run, fast pace etc. ¾¾ Advantages of Fartlek training method :  Develops cardiovascular performance  Rigid as well as flexible  Adapts athletes to different situation.  Good for both aerobic and anaerobic fitness. ¾¾ Disadvantages of Fartlek training method :  Difficult to judge performance  More accidents  Less check on trainees  Sometimes demotivates trainees TOPIC-2 Warming–up, Conditioning and Cooling/ Limbering Quick Review ¾¾ Warming up : A series of preparatory exercises either before a training session or a competition. ¾¾ Types of warming up : Passive warming up and Active warming up ¾¾ Passive warming up : It means increasing body temperature by external means like heavy uniform, steam, massage, etc. ¾¾ Active warming up : It means increasing body temperature by physical activities like jogging, stretching, etc. ¾¾ Types of Active warming up : General warming up and specific warming up ¾¾ General Warming Up : such exercises that are common to all types of sports activities like jogging, stretching, jumping, etc. ¾¾ Specific Warming Up : such exercises that are specific to a particular sport. For example, catching and bowling in case of cricket, service practice in case of tennis and badminton, dribbling in case of basketball, dodging in case of hockey, weight shifting in case of shot put, etc. ¾¾ Methods of Warming Up : general method like with warm water, with massage, with hot drinks, with sunbathe/steam. ¾¾ General method of warming includes jogging, simple exercises, striding, stretching and wind sprints. ¾¾ Warming up with water includes taking shower, swimming etc. ¾¾ Warming up with massage is usually done in wrestling. ¾¾ Warming up with hot drinks includes beverages like tea, coffee etc. ¾¾ Advantages of Warming up :  Increases body temperature  Decreases muscle viscosity  Increases muscle speed  Increases nerve impulses  Increases rate of metabolism  Reduces anxiety  Improves skills  Reduces chances of injury  Increases reflex and decreases reaction time  Increases strength [4 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

¾¾ Conditioning : It is the process of modifying your body to an activity by regular and continuous practice. ¾¾ Advantages of conditioning :  Increases blood circulation  Improves coordination between nerves and muscles  Increases weight  Reduces chances of injuries  Improves storage of glycogen and creatine ¾¾ Cooling Down / Limbering Down / Warming Down : It is the process of bringing the body to the normal state after the training or the competition. ¾¾ Cooling down exercises : These include short jogging, short walk and stretching of muscles, quads, hamstrings, back, calves, hip flexors, groin, triceps, glutes, and chest. ¾¾ Advantages of Cooling down :  Proper removal of waste products  Regularizes body temperature  Restoring muscles back into place  Reducing level of adrenaline in blood  Normalize heartbeat TOPIC-3 Types of Exercises and Training Quick Review ¾¾ Isometric Exercises : The exercises in which one group of muscles carries out tension against another group of muscles. These do not need any special equipment. ¾¾ Isotonic Exercises : The exercises in which strain is put on one group of muscles. These require special equipment like in case of weight lifting, etc. ¾¾ Types of Isotonic exercises :  Concentric exercises : These are exercises in which high tension is put on muscles to reduce their length.  Eccentric exercises : These are exercises in which high force is exerted on muscles to increase their length. ¾¾ Advantages of isotonic exercises :  Growth of proteins in muscle cells.  Beneficial for physiotherapy and rehabilitation  Strengthens muscles and bones  Maintain body weight  Improves rate of metabolism ¾¾ Circuit Training : According to Adamson and Morgan, “Circuit training is the training method in which certain exercises of various kinds are performed with or without apparatus with a given dosage. ¾¾ Advantages of Circuit Training :  Good results in short period  Easy to learn for trainees  Appropriate for most sports and games  Can be indoor as well as outdoor  Involves all body parts ¾¾ Disadvantages of Circuit Training :  Needs lot of facilities  Needs more space  Time consuming set up  Involves some specialized equipments  Limited number of trainees can undertake training at a time ¾¾ Weight Training : These exercises are focused to strengthen muscles of specific body parts with the use of weights like, weight plates, dumbbells, barbells, etc. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 5]

¾¾ Advantages of weight training :  Focused implementation  Less time consuming  Appropriate for most sports and games ¾¾ Disadvantages of weight training :  Tedious  More chances of injury  Unsafe to do alone ll Chapter - 3 : Career Aspects in Physical Education

TOPIC-1 Career Options in Physical Education

Quick Review ¾¾ Career options : In physical education, career options are categorized as (1) Traditional Careers, (2) Emerging Careers ¾¾ Traditional careers : These are : zz Teaching : Levels of teaching : (1) Elementary school, (2) Middle school, (3) High school, (4) Senior secondary school, (5) College zz Coaching : In various institutions and academies. It can also be as professional coaches to national and state level teams. ¾¾ Emerging careers : These are : zz Health related : In health clubs, weight control clubs, athletic trainer (popular in western countries), and fitness centers, etc. zz Administrative : In sports departments of universities, department of physical education of colleges and universities, sports facilities management centers, industrial recreation departments of corporate houses. zz Performing : As players and officials accompanying the players. zz Media reporting : As sports journalist, sports broadcaster, sports photographer, book writer and book publisher zz Marketing : As sales person and marketing head of sports goods and equipment zz Clothing : As manufacturer and supplier of sportswear and sports gear. zz Software engineering : As designer of sports games. TOPIC-2 Important Institutions of Physical Education in India Quick Review ¾¾ Netaji Subhas National Institute of Sports (NSNIS) : zz Constituted : 1961 zz Aims and Objectives : 1. Raise technical standard of coaches 2. Prepare specialized coaches for different sports 3. Organize sports competitions 4. Search new sports talent 5. Grant scholarship to deserving and aspiring candidates [6 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

6. Offer orientation courses to physical education teachers 7. Help sports research 8. Publish sports journals / magazines ¾¾ Sports Authority of India (SAI) : zz Constituted : 1984 zz Aims and Objectives : 1. Grant sports scholarship 2. Search new sports talent 3. Organize National Sports Talent Competition 4. Run National Physical Health Scheme 5. Create awareness about sports nutrition 6. Encourage indigenous games and martial arts ¾¾ Indian Olympic Association (IOA) : zz Constituted : 1927 zz Aims and Objectives : 1. Promote Olympic games 2. Official organisation for all matters related to Olympic games in India 3. Administering the team participating from India for Olympics 4. Take disciplinary action against coaches and players disrespecting / discrediting India 5. Enforce rules and regulations of International Olympic Committee in India 6. Create National Olympic Academies, Training Centers, etc. 7. Enforce rules and regulations of World Anti-Doping Agency (WADA) 8. Promote physical and moral development of new talent ¾¾ YMCA College of Physical Education : zz Constituted : 1920 zz Aims and Objectives : 1. Develop physical education teachers and instructors 2. Identify new talent 3. Provide theoretical as well as practical knowledge of different sports 4. Extend scientific training to aspiring players 5. Overall development of the players ¾¾ International Olympic Committee (IOC) : zz Constituted : 1894 zz Aims and Objectives : 1. Organise both summer and winter Olympics (first summer Olympics held in 1896 and first winter Olympics held in 1924) every four years 2. Decide venues and days for Olympic events 3. Promote sport ethics 4. Strengthen international sports unity 5. Fight against doping 6. Oppose social, political, communal or commercial abuse of sportsperson ll Chapter - 4 : Competitions & Tournaments TOPIC-1 Tournaments and Types of Tournaments Quick Review ¾¾ Tournament : It is a series of a particular sport activity in which one team finally wins and all other participating teams lose. ¾¾ Importance of tournaments :  Popularize the sport Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 7]

 Develop skills of participants  Promoting national / regional integration  Help in selecting players  Develop social qualities like corporation team spirit, tolerance, etc.  Source of recreation ¾¾ Types of tournaments :  Knock out tournament  League / Round Robin Tournament  Challenge Tournament  Combination Tournament ¾¾ Knock out Tournament : It is a tournament in which any team that gets defeated once gets eliminated from the entire tournament. Merits :  Improve the standard of sports  Less time consuming  Less expensive  Minimum administrative set up Demerits :  Weak teams may reach final round  Strong teams may get eliminated in initial round  Less interesting ¾¾ Fixture : The process of arranging teams in a systematic order in various groups for competition in a physical activity. ¾¾ Seeding : It is a process by which strong teams are so arranged that they do not compete with each other in initial rounds. ¾¾ Bye : Privilege given to a team decided by draw of lots of seeding. ¾¾ Number of matches = Number of Participating teams - 1 ¾¾ Number of byes = Next highest power of 2 (like 2³, 24, 25 etc.) : Number of participating teams ¾¾ Consolation tournament : Optional Tournament organised to give a second chance to the defeating team in knock out tournament. It may be of first type (in which teams defeated in only first round are given an opportunity) or second type (in which all defeating teams of any round are given an opportunity). ¾¾ League Tournament/Round Robin Tournament/Burger System : The tournament in which each team plays once (in case of single league tournament) or twice (in case of double league tournament) with every other participating team. Number of matches in a single league tournament = n(n-1)/1 Number of matches in a double league tournament = n(n-1)/2 where n is number of participating teams. Merits :  Maximum opportunity to every team  Strong and consistent team wins  More popular  Players get chance to improve their performance Demerits :  Time consuming  Expensive  More administrative set up  Defeating team/players get psychological depression ¾¾ Cyclic Method of League tournament : zz In this method the teams are given ranks. Rank-1 team is fixed on top right corner then moving down and from bottom to top in left column. The non-fixed teams are rotated (n-1) times in clockwise direction. In case of 8 teams, the fixture is

¾¾ Staircase Method of League tournament : The teams are arranged in a staircase method. In case of 9 teams, the fixture is [8 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

¾¾ Tabular method of League tournament : In this method the teams are arranged in a matrix table and the number of rounds are fixed as shown below in case of b teams :

TOPIC-2 Instramurals and Extramurals Quick Review ¾¾ Intramurals : These are activities organised for participation of students of a school or an institution and outside students cannot participate in it. ¾¾ Objectives of intramurals :  Develop leadership qualities  Developing new sportspersons  Developing co-operation habits  Providing opportunity to all students  Developing overall personality of students ¾¾ Extramurals : These are activities organised by one school / institution but students of other schools and institutions can also participate. ¾¾ Objectives of extramurals :  Providing more exposure and competition to students  Developing sportsmanship  Widening the base of sports  Providing experience to the students  Improving the standard of sports. TOPIC-3 Bodies Controlling Various Tournaments

Quick Review ¾¾ National and International Federations / Bodies controlling cricket : zz International Cricket Council (ICC)  Board of Control for Cricket in India (BCCI) Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 9] zz Women’s Cricket Association of India  State and District Cricket Associations zz England and Wales Cricket Board  West Indies Cricket Board zz Asian Cricket Council  Sri Lanka Cricket Board ¾¾ National and International Federations / Bodies controlling football : zz Federation of International Football Association (FIFA) zz All India Football Federation  Women’s Football Association zz Asian Football Federation  African Football Federation zz French Football Federation  United European Football Association ¾¾ National and International Federations / Bodies controlling hockey : zz International Hockey Federation  Oceania Hockey Federation zz African Hockey Federation  Asian Hockey Federation zz Hockey India  Inter university Sports Board of India zz Indian Olympic Association ¾¾ National and International Federations / Bodies controlling basketball : zz International Basketball Federation  Basketball Federation of India zz Asian Basketball Association  State Basketball Association zz District Basketball Association  English Basketball Association ¾¾ National and International Federations / Bodies controlling volleyball : zz Indian Olympic Association  International Federation of Volleyball zz Volleyball Federation of India  Australian Volleyball Federation zz Asian Volleyball Federation  Czech Volleyball Federation zz Japan Volleyball Association  School Games Federation of India ¾¾ National and International Federations / Bodies controlling badminton : zz Badminton World Federation  Badminton Europe zz Badminton Association of India  Badminton Pan Am zz Badminton Oceania  Badminton Asia Confederation zz School Games Federation of India  Indian Olympic Association zz Olympic Committee of Asia ¾¾ National and International Federations / Bodies controlling swimming : zz International Swimming Federation zz Argentina Swimming Federation zz Australian Swimming Federation zz UAE Swimming Federation zz European Swimming Federation zz Asia Swimming Federation zz Swimming Federation of India zz School Games Federation of India ¾¾ National and International Federations / Bodies controlling athletics : zz International Olympic Committee zz Common Wealth Games Federation zz European Athletic Association zz Asian Athletic Association zz International Amateur Athletic Federation zz Amateur Athletics Federation of India zz School Games Federation of India zz Inter Universities Sports Board of India ¾¾ Amateur Players : These are players who play because they enjoy the sport but are not paid for playing. They play when they are free and not working. ¾¾ Professional Players : The players who play as a full time job and get paid for playing. ll [10 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII Chapter - 5 : Health Education and Health Problems

TOPIC-1 Health Education

Quick Review ¾¾ Health : It is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. It is the quality of life that enables the individual to live Missy and serve best. ¾¾ Health Education : It is a process that informs, motivates and helps people to adopt and maintain healthy practices and lifestyles, it also advocates environmental changes as needed to facilitate this goal and conducts professional training and research to the same end. ¾¾ Objectives of Health Education :  Develop healthy habits  Prevention against diseases  Impart health and hygiene knowledge  Improve living conditions  Awareness about first aid ¾¾ Importance of Health Education :  Discovering physical defects  Maintaining good health  Improves human relations  Encouraged health and hygeine  Part of Safety Education TOPIC-2 Health Problems

Quick Review ¾¾ Prevalent Health Problems : These generally relate to air pollution, noise pollution, water pollution, communicable diseases, epidemics, occupational health hazards, drug addiction, diabetes, malnutrition, obesity and depression. ¾¾ Communicable diseases : These are Diseases caused by germs, pests, etc. and are spread from infected person to healthy person through direct / indirect contact. ¾¾ Modes of spread of communicable diseases : Air, Food, Drinks, Parents, Direct Contact, Clothes, Indirect Contact, Genital Organs, Dirty Hands, etc. ¾¾ Epidemics : It is an outbreak of a disease infecting large number of people in an area. ¾¾ Drug Addiction : It is habitual dependence on drugs. ¾¾ Role of Health Education in solving health problems : It lays down stress on : zz Creating health awareness zz Dumping of wastes zz Enforcing pollution control legislations zz Creating silence zones zz Discouraging deforestation zz Following a balanced diet zz Personal hygiene and cleanliness zz Following an overall healthy lifestyle ll Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 11] Chapter - 6 : Disability and Rehabilitation TOPIC-1 Disability

Quick Review ¾¾ Disability : It is a restriction or lack (resulting from impairment) of ability to perform an activity in the manner or within the range considered normal for a human being. ¾¾ Factors causing disability : zz Physical factors zz Occupational factors zz Mental factors zz Malnutrition zz Accidents zz Drug abuse zz Adequate or no education ¾¾ Methods (Principles) to prevent disability : zz Taking precautions to avoid accidents zz Exercise zz Rule implementation zz Emotional control zz Taking corrective action at an early stage zz Staying away from drugs zz Developing healthy environment TOPIC-2 Rehabilitation

Quick Review ¾¾ Rehabilitation : It is the combined and coordinated use of medical, social, educational and vocational measures for training or retraining the individuals to the highest possible level of functional ability. ¾¾ Scope of Rehabilitation : zz Medical check up zz Use of artificial limbs zz Use of crutches zz Surgery zz Nerve Therapy and exercises zz Hospitalisation zz Psychiatric analysis zz Occupational Rehabilitation ¾¾ Organizations doing Rehabilitation : Indian Red Cross Society, Bharat Sewak Samaj, Tuberculosis Association of India, Artificial Limbs Manufacturing Corporation, All India Blind Relief Society, Indian Institute of Technology, Indian Medical Association, Hindu Kushth Niwaran Sangh, Asha Niketan Rehabilitation Center ll [12 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII Chapter - 7 : Posture TOPIC-1 Posture : Meaning, Importance of Correct Posture (standing, sitting, walking) Quick Review

¾¾ Posture : It means the position of body with regard to the environment at any given instant. In medical terms, the posture means, an unconscious adjustment of tone in different muscles, involved in active movement or a static position, for (i) Making the movement or position accurate (ii) For maintaining the line or point of gravity constant. ¾¾ Correct posture or good posture : both static and dynamic : require normal muscle tone, mechanical freedom, better coordination, good neuromuscular control and well-developed postural reflexes. Correct posture is a position that is mechanically most favourable for the transmission of body weight. All the axes being parallel to vertical line. (abdomen in, chest held high, spin not twisted and shoulder are in erect position.) ¾¾ Importance of correct posture : (i) Reduces strain and pains in joints (ii) Reduces the chances of postural deformities. (iii) Helps in giving best physical performance (iv) Improves health (v) Helps in better metabolism of body activities (vi) Develops skills ¾¾ Bad Posture is the posture that results from certain muscles tightening up on shortening while other lengthening and becoming weak often occurring as a result of one’s daily activity. ¾¾ Causes of Bad Posture : (i) Bad habit or faulty position (ii) Over straining of muscles (iii) Excessive body weight (iv) Due to accident or any disease (v) Lack of body exercise (vi) Weak bones or muscles (vii) Congenital (viii) Improper diet ¾¾ Advantages of correct posture :  You will have more energy in your body  Flexibility in the body  Increases your positive vibrations  Reduces stress  Increases intelligence and better concentration ¾¾ Correct Standing posture : Standing posture is balanced, free from muscular and ligamentous strain, that the line of gravity of the center of the head, chest, abdomen and pelvic fall in straight line. In standing position, weight should be equally distributed between the ball of the foot and the heel. ¾¾ Correct Sitting posture or position : In simple sitting position, parts of the body, head, shoulder and hip should be well placed in proper alignments with each other. The weight of the sitter should be supported over a large area so as to equally distribute the pressure. ¾¾ Correct Walking posture : In correct walking posture, the feet should always be parallel to the direction in which the person is walking. The heels of the feet should be touch the ground while walking and the weight of the body should then be transferred to the toes. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 13] TOPIC-2 Common Postural Deformities

Quick Review ¾¾ Kyphosis : If is a deformity of the spine in which there is an increase of exaggeration of a backward curve or a decrease of a forward curve. It is also called round upper back.

Kyphosis Causes :  Reading in dim light  Carrying heavy load on shoulders  Wearing light and shapeless clothes  Habit of bending while walking Exercises for Kyphosis :  Swimming, Benchpress, Push-ups are beneficial as remedial measures.  In corner exercises, the patient stands facing a corner with one hand on each wall, arms at the shoulder level and elbow at 90° from this position, the body moves forward mainly from the angle joint. This is a very good exercise for stretching the pectoral muscles.  Lying one the back on a narrow bench with ring weight hanging from elbows, the arms may flex to avoid any stress to elbows.  Holding a towel or stick in a wide hand griping with an arm extended above the hand and shoulder gives a good stretch to pectoral muscle and also strengthens posterior neck.  Some effective yoga asans are Bhujangasan, Adho Mukha Svanasana, Tadasan, etc. ¾¾ Lordosis : It is the inward curvature of spine. It is an increased forward curve in the lumbar region. It creates problems in standing and walking.

Lordosis Causes :  Habitual overeating  Improper environment  Lack of exercise  Diseases affecting vertebrae  Improper development of muscles Exercise for Lordosis :  Lunge forward with knee on a mat. Take position of the foot beyond knee. Place both hands on knee. Straighten hips of rear leg by pushing hips forward and hold stretch. Repeat with opposite side.  Sit on a chair with feet wide apart. Bend and position your shoulders between knees. Then reach to the floor under back of chair. Hold this position for some duration.  Lie in prone position on the floor. Keep the palms of your hands on the floor according to shoulders’ width. Push torso up keeping pelvis on floor. Hold this position for some time. [14 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

 Sit down with knees extended, feet together and hands at sides. After that bend forward, touching the fingers to toes. Hold this position for some time. Then come back and repeat.  Some effective yogasans are Makarasana, Halasan, etc.

Exercise for Lordosis ¾¾ Scoliosis : It is a postural defect in which there is one large lateral curve extending through the whole length of the spine, or there may be two curves. This type of deformity is also called as curve.

Scoliosis Causes :  Short leg of one side  One side flat foot  Heredity defects  One side paralysis of spinal muscles Exercises for Scoliosis :  To swim by breast stroke technique.  Hanging from horizontal bar.  Holding the horizontal bar with your hands and swing you body to left and right side.  Bending exercise should be performed in opposite side of ‘ C ‘ shaped curve.  Some effective asanas are Ardhachakrasan, Trikonasan, etc.

Exercise for Scoliosis ¾¾ Knock Knee : Knock Knee is a postural deformity in which both the knees touch or overlap each other in the normal standing position. Due to this deformity, an individual usually faces difficulty during walking.

Knock Knees Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 15]

Causes :  Weakness of ligaments and muscles  Overweight body  Lack of balanced diet  Lack of Vitamin D Exercises for Knock Knees :  Use of walking calipers.  Horse riding is the best option for this deformity.  Keeping a pillow between the knees and standing erect for sometime.  Performing Padmasana and Gomukhasana.  Seated quadriceps contraction and hamstring curls.  Some effective asans are Vrikhsasan, Padmasan, etc.

Exercise for Knock Knees ¾¾ Bow legs : It is a deformity, just the reverse of the knock knee position. In fact, if there is a wide gap between the knees, the deformity can be observed easily, when individual walks or runs.

Bow Legs Causes :  Putting extra weight on leg muscles  Lack of balanced diet  Lack of calcium or phosphorus in bones  Improper way of walking  Forcing babies to walk at very early age Exercises for Bow Legs :  Walking by bending the toes inwards.  Walking for some distance on the inner edge of the feet.  Some effective asans are Ardhmatsyasan, Garudasan, etc

Ardhmatseyandrasana Garudasana ¾¾ Flat Foot : It is a deformity, in this deformity there is no arc in the foot and the foot is completely flat. The individual faces problem in standing, walking, jumping and running. [16 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

Flat Foot Causes :  Heaviness of the body  Standing for a long time  Faulty posture  Use of poor quality footwear not having arch Exercises for Flat Foot :  By rising on the toes, by climbing stairs, by cycling.  The emphasis should be upon the exercises involving the flexion, foot and angle flexion.  Exercise like sitting on a chair : grasp a pencil under the toes of one foot and try to write the alphabets with long strokes.  One should wear special shoes properly fitted with arch support made by orthopedic centre.

Exercise for Flat Foot ¾¾ Round Shoulder : It is a postural deformity in which the shoulders are drawn forward, the head is extended and the chin points forward.

Correct ForwardForward Head Head Causes :  Due to poor posture in work, particularly in desk job  Faulty furniture  Carrying heavy load on shoulders  Wrong habit of sitting and standing Exercises related to Round Shoulders :  Keep your tips of fingers on your shoulders and encircle your elbows in clockwise and anti-clockwise direction for some time.  Hold the horizontal bar for some time regularly.  Perform chakrasana and dhanurasana for some time.

Dhanurasana Chakrasana Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 17]

¾¾ Hunch Back or Hump Back : It is a postural deformity in which the back of the individual is hunched due to development of convex curvature in the upper spine. Causes :  Congenitality  Muscular Dystrophy  Osteoporosis  Degenerative disease of the spine  Connective tissue disorders  Developmental problems Exercises related to Hunch Back :  Surgical procedures  Pain relievers  Bracing  Some effective asans are Dhanurasan, Bhujangasan, etc. ll Chapter - 8 : Personal Hygiene and Sleep Requirements

TOPIC-1 Personal Hygiene

Quick Review ¾¾ Personal Hygiene : It is the condition of applying hygiene in one’s own self. ¾¾ Tips for care of skin : Use good soap, take bath with fresh / lukewarm water, use clean towel, regularly clean genital and anal areas. ¾¾ Tips for care of hair : Regular combing, use good quality soap/ shampoo, use amlas for washing hair, use eggs for retaining black colour of the hair. ¾¾ Tips for care of ears : Cleaning wax regularly, not using sharp objects for cleaning, using glycerine and soft cloth for cleaning ears. ¾¾ Tips for care of nails : Keeping nails neat and clean, cutting nails at short and regular intervals, avoid nail biting. ¾¾ Tips for care of eyes : Using cold water and clean cloth for cleaning eyes, doing exercise of eyes, eating foods rich in Vitamins A and C, using sunglasses, watching TV and reading books from a distance, reading and writing in proper light. ¾¾ Tips for care of nose : Regular cleaning of nose and mucus, performing Jal Neti Kriya; Kapal Bhati and Pranayam, avoid nose picking. ¾¾ Tips for care of hands : Washing hands with soap and water before and after meals and after using toilets, thorough rinsing of soap on all parts of hands and gaps between the fingers, drying hands with clean towel. ¾¾ Tips for care of feet : Using a good scrubber, wearing cotton socks, using two pairs of shoes alternatively, powdering the feet before wearing the socks, going for regular pedicure at least once a month ¾¾ Tips for care of teeth : Using inter dental brush, daily flossing of teeth before sleeping, brushing teeth at least twice a day, gentle massaging of gums with brush. ¾¾ Tips for care of tongue : Cleaning the tongue regularly with tongue cleaner, gentle cleaning of tongue after meals. ¾¾ Tips for using hygienic clothing : Using fresh and washed inner clothes every day, ironing of clothes to destroy lice and nits. ¾¾ Importance of Personal Hygiene : zz Promotes personal as well as community health zz Prevents and controls communicable diseases zz Promotes the social value of the individual [18 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zz Reduces total expenditure on health zz Helps in developing personality zz Removes low feelings and enhances self confidence zz Helps to feel secure zz Helps to lead a good professional life TOPIC-2 Foot Care Quick Review ¾¾ Foot Care : Taking good care of feet improves the overall personality of an individual ¾¾ Effects of poor foot care : It is important that we take proper care of feet else it may affect proper walking, exercising, comfort. It can also affect the body parts like knee; hip and lower back. ¾¾ Common feet related problems : zz Corns : It is the thickening of small area of skin due to wrong foot wear. zz Broken nails : Generally due to very tight footwear. zz Ringworm : Communicable disease spread by fungus called dermatophytes zz Athlete’s foot : Redness and itching caused by walking bare foot in wet areas or wet shoes. ¾¾ Ways to take care of feet : zz Wash your feet daily zz Use pumic stone to remove dead skin zz Massage your feet with some oil, lotion or petroleum jelly before sleep zz Take immediate and relevant steps in case of cut, wound, sore foot, swelling etc. zz Wear comfortable foot wear zz Regularly check your feet for blisters or corns zz Regularly cut toe nails zz Wear heels and pointed shoes in special cases only. Regularly wear comfortable shoes TOPIC-3 Sleep Requirements Quick Review ¾¾ Factors determining sleep requirements : Age, Genetic and Exercise ¾¾ Age based standard sleep requirements : Age Group Hours of sleep per day 0-3 months 14-17 4-11 months 12-15 1-2 years 11-14 3-5 years 10-13 6-13 years 9-11 14-17 years 8-10 18-25 years 7-9 26-64 years 7-9 65+ years 7-8

¾¾ Benefits of proper sleep : zz Healthy heart zz Reduction in tension and stress Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 19]

zz Proper repair of body cells and tissues zz Reduces weight zz Improves immunity zz Improves memory zz Proper hormonal growth zz Improves nervous system ¾¾ Effects of insufficient sleep : zz Risk of road accidents zz Pessimistic approach zz Depression zz Increase in body weight zz Heart related problems zz Darkening of skin zz Poor memory zz Hypertension ¾¾ How to enjoy sound sleep : zz Comfortable bed zz Absence of noise zz Room temperature about 20°C zz Fixed sleep time zz Light night dress zz Proper ventilation zz Avoid tea/coffee before going to bed zz Do not cover face ll Chapter - 9 : Substance Abuse TOPIC-1 Alcohols and Its Effects

Quick Review ¾¾ Consumption of alcohol : According to some doctors, if taken in small quantity, it helps in digestion process. But, consumption in large quantities has bad effects on individual as well as society. ¾¾ Effects of alcohol consumption on individual : zz On muscular system : Muscles become weak, reduction in force that can be applied by muscles, irregular extension and contraction of muscles, reduction in strength of cardiac muscles. zz On excretory system : Organs loose control and efficiency, wastes get deposited in body, kidney failure and lever damage. zz On nervous system : Weakening of brain, impulsive, less or no nerve control, increase in response time, decrease in concentration zz On digestive system : Low production of digestive juice, fattening of organ membranes, incomplete digestion of food, loss of appetite zz Other effects : Suicidal tendencies, decrease in decision making power ¾¾ Effects of alcohol consumption on society : zz Family disputes zz Non satisfaction of needs of family zz Low social standard zz Alcoholics are burden on family and society zz Loss of etiquettes and social values zz Increase in crimes [20 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII TOPIC-2 Smoking and Its Effects Quick Review ¾¾ Harms of Smoking : � The constituent Nicotine is the deadliest enemy of health zz More than 15 chemicals in the leaves of tobacco cause cancer. zz Arsenic is produced while smoking which is poisonous. ¾¾ Effects of smoking on individual : zz Effects on circulatory system : Rise in blood pressure and pulse, fall in blood flow and body temperature, causes angina and heart attack. zz Effect on respiratory system : Inflammation of organs, cause throat irritation, cough, bronchitis, tuberculosis, oral cancer and lung cancer. zz Effect on nervous system : Weakening of nerves, brain damage, depression, cause paralysis and suicidal tendencies zz Effect on digestive system : Loss of appetite, cause stomach ulcers and heart burns, cancer of food pipe zz Effect on prospective life : Each cigarette smoked reduces life by approximately 4 minutes. ¾¾ Effect of smoking on society : Causes air pollution, threat to family as well as non-smokers around, generally make habitual for alcohol also, develops sterility, family disputes, etc. TOPIC-3 Drug Abuse Quick Review ¾¾ Drug : Chemical substance that changes emotions, mood, state of nerves and state of consciousness of an individual. ¾¾ Types of drugs : Legal drugs (alcohol, tobacco and caffeine) and Illegal drugs (cocaine, heroin, ecstasy, cannabis, ketamine, etc.) ¾¾ Drug Abuse : Use of non-prescribed drugs in huge amounts in such ways that may affect the life of the consumer. It results in drug addiction, deterioration of health (physical, social and psychological) and development of suicidal tendencies. ¾¾ WADA and NADA : World Anti-Doping Agency (WADA) and National Anti-Doping Agency (NADA) maintain, regularize, enforce and enlist substances which are categorized as drugs in sports. ¾¾ Drugs Prohibited at all times : zz Beta-2-agonists : Generally used by weightlifters, etc. to improve respiration efficiency zz Peptide hormones : Like HCG, ACTH, HGH, etc. improve muscle growth and RBC count in blood zz Anabolic steroids : THG, Mentenolone, etc. improve performance, state of nerves and endurance but have serious side effects upon health zz Diuretics : Like Probencid, Dextran, etc. are used to hide the detection of drugs in urine and other samples. ¾¾ Drugs prohibited during competition : zz Narcotics, Cannabinoids, Stimulants and Glucocorticosteroids, etc. ¾¾ Practices prohibited at all times : zz Blood doping : Increasing RBC count in blood zz Gene doping : Improving muscles and skeletal system through genetic changes ¾¾ Reasons for prohibitions of drugs : The side effects of different drugs are : zz Beta-2-agonists : Cause trembling, headache and strokes zz Peptide hormones : Cause formation of blood clots, strokes, increase in sweating, dehydration, pain in joints, weakness, brain damage and death. zz Anabolic steroids : Cause rise in blood pressure, cardiac arrest, death, impotency, baldness, abnormal menstrual cycle, premature puberty, cancer, jaundice, depression, mood-swings, etc. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 21]

zz Diuretics : Cause dehydration, low blood pressure, reduced muscle strength, etc. zz Stimulants : Cause increase in blood pressure, pulse and heartbeat, dehydration, loss of control over brain, heart failure, etc. zz Narcotics : Cause imbalance in body, loss of concentration, vomiting, constipation, coma, death, etc. zz Glucocorticoids : Cause sodium deposits, weight gain, torn muscles, increase in blood glucose and weak circulatory system zz Cannabinoids : Cause reduction in concentration, reduced respiratory metabolism, lung cancer and cardiac problems. ll Chapter - 10 : Sports Injuries and First Aid

TOPIC-1 Sports Related Injuries

Quick Review ¾¾ Soft tissue injuries : These include the injuries like contusion, strains, sprains, abrasion and bruises. ¾¾ Contusion : Muscle injury caused by being hit or kicked. It results in swelling, stiffness and reddening of skin. ¾¾ Prevention : zz Use of protective equipment zz Adequate warm-up before training or sports activity zz Smooth and clean sports area zz Alertness while playing zz Complete knowledge about the game ¾¾ Strains : Muscle injury caused by pulling or twisting of muscle or tendon. ¾¾ Prevention : Proper conditioning during preparation zz Adequate warm-up before training or sports activity. zz Smooth and clean sports area zz Alertness while playing zz Complete knowledge about the game zz Discontinue playing in case of fatigue ¾¾ Sprains : Ligament injury caused due to falling or twisting of ligament. ¾¾ Prevention : Proper conditioning during preparation zz Adequate warm-up before training or sports activity. zz Smooth and clean sports area zz Alertness while playing zz Complete knowledge about the game zz Discontinue playing in case of fatigue zz Eat well balanced diet zz Wear proper footwear ¾¾ Abrasion : Rubbing off of skin due to friction in case of falling or sliding over ground. It may result in bleeding and pain. ¾¾ Prevention : zz Use of protective equipment zz Adequate warm-up before training or sports activity zz Smooth and clean sports area zz Alertness while playing zz Complete knowledge about the game zz Minimal skin area should be exposed zz Discontinue playing in case of fatigue ¾¾ Bruises : Damaging of inner tissues of skin and blood vessels while outer skin surface has no effect. It causes darkening of the affected spot, pain and tenderness. [22 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zz Use of protective equipment zz Adequate warm-up before training or sports activity zz Smooth and clean sports area zz Alertness while playing zz Discontinue playing in case of fatigue zz Should not play rashly ¾¾ Bone Injuries : These include simple fracture, comminuted fracture, compound fracture, impacted fracture, complicated fracture and green Stick fracture. ¾¾ Simple fracture : Breaking of bone at one place without any effect on skin and muscles. ¾¾ Comminuted fracture : Breaking of bone at more than one place without any effect on skin and muscles. ¾¾ Compound fracture : Breaking of bone along with damage to skin and muscles. ¾¾ Impacted fracture : Breaking of bone and entering of broken end into another bone. ¾¾ Complicated fracture : Breaking of a bone and its damaging the internal organs. ¾¾ Green Stick fracture : Breaking or bending of delicate bones of children due to stress. zz Causes of fractures :  Unnatural movements  Sudden heavy impact  Sudden fall  Direct hit  Osteoporosis  Excessive running or walking. zz Prevention of fracture  Adequate warm-up before training or sports activity  Smooth and clean sports area  Alertness while playing  Complete knowledge about the game  Eat well balanced diet  Wear proper footwear  Should not play rashly ¾¾ Dislocation of Joint : Dislocation means displacement of a part or bone from its normal position. Various types of dislocation are Dislocation of shoulder joint, Dislocation of hip joint, Dislocation of wrist and Dislocation of jaw. zz Dislocation of shoulder joint - caused due to sudden fall or jerk. zz Dislocation of hip joint - caused by sudden strength efforts or excessive walking and running. zz Dislocation of wrist - caused by sudden fall, unnatural twisting or a miscalculated move. zz Dislocation of jaw - caused by hitting of chin against hard surface or excess opening of mouth. zz Prevention for dislocation injuries :  Adequate warm-up before training or sports activity  Smooth and clean sports area  Alertness while playing  Complete knowledge about the game  Eat well balanced diet  Wear proper footwear  Should not play rashly TOPIC-2 Role of Individuals in Prevention of Sports Accidents Quick Review ¾¾ Factors that cause accidents : These factors can be divided as intrinsic factors and extrinsic factors. ¾¾ Intrinsic factors causing accidents : These are gender, age, body structure, muscular strength, intelligence, fitness, etc. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 23]

¾¾ Extrinsic factors causing accidents : These are climate, sports equipment, coaching, errors, facilities, etc. ¾¾ Role of individuals in preventing sports accidents : zz Use of required protective gear and equipment zz Ensuring fitness of the player zz Proper coaching to the player zz Regular inspection of sports equipment and facilities zz Preventive and precautionary measures taken to meet extreme climatic conditions zz Avoidance of excessive fatigue and over training zz Follow of sports rule zz Adequate warming-up and conditioning zz Adequate cooling down TOPIC-3 First Aid Quick Review ¾¾ First Aid : It is an immediate and temporary help and care given to a wounded person or victim of an accident before a doctor arrives. ¾¾ First Aid for cuts : Cut is an injury due to opening in the skin surface. First aid steps for cuts are : zz Wash and dry your hands zz Clean the wound with tap water zz Don’t use antiseptic zz Dry the area with cotton zz Apply dressing or sticking plaster zz In case of pain, give a painkiller or paracetamol zz Consult a doctor as a severe cut may need stitches ¾¾ First Aid for grazes/scraps : Grazes or Scraps are superficial damage to outer layer of skin with no bleeding or deep effect. First aid steps for grazes/scraps are: zz Wash and dry your hands zz Wash affected area with soap and water. zz If dirt gets removed, leave the wound uncovered to self-heal. zz If dirt does not get removed, cover it with non-adhesive dressing and immediately consult a doctor. ¾¾ First Aid for Strain : zz Make the affected area comfortable zz Wash with cold water for 15-30 minutes zz Do not apply ice directly but warp it in clean cloth and then apply. zz In case of excessive pain, give a painkiller or paracetamol zz Apply warm water after 5 days zzTake rest for at least a week ¾¾ First Aid for Nose Bleeding : zzMake the person sit in chair with head backward and hands upwards zzKeep a cold and wet cloth on the back of neck zzBreathing to be done from mouth in the meanwhile zzIn case of continuous bleeding, consult the doctor ¾¾ First Aid for Abrasion : zzClean the affected area with fresh water zzDry it with a piece of cotton zzUse an anti-fungal or anti-bacterial ointment zzPut a cotton dressing on the affected area zzGet tetanus injection from the doctor [24 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

¾¾ First Aid for Sprain : There are two methods PRICE and MICE ¾¾ PRICE : It stands for Protect Rest Ice Compression and Elevation. This is followed for first 48 hours of the injury. After that MICE is followed. ¾¾ MICE : It stands for Mobilization Ice Compression Elevation. This is followed after 48 hours from the injury till complete heeling of the injury. ¾¾ First Aid for Cramps : A cramp is a sudden and uncontrolled contraction of muscles. First aid steps for Cramps are : zzGive a soft massage to the affected area zzDrink a lot of water zzTake multivitamin pill or powder ¾¾ First aid steps for Blisters : zzIf it is not painful, keep it intact and don’t puncture it zzWhen it punctures on its own, drain the fluid inside it zzWash your hands and affected area with soap and water zzApply iodine solution zzIf needed, sterilize a needle and apply more puncture to drain out the fluid zzApply an anti-biotic and cover with a bandage ¾¾ First aid steps for Bruises : zzApply ice for first 24 hours with the help of a cloth zzGive rest to the affected area zzIf possible, raise the affected area to an elevation zzIn case of severe pain, use a painkiller or paracetamol ¾¾ First aid steps in case of Fracture : zzGive rest to the affected area zzIf there is bleeding, try to stop the bleeding first zzApply splints to the affected area. Splints can be made from wood, plastic, metal, etc. zz Apply ice zzConsult the doctor immediately ¾¾ First aid steps in case of Contusion : zzApply ice with the help of cloth for an hour or so zzIn case of swelling, give a medicine zzImmediately consult a doctor zzGive regular exercise to the affected area ¾¾ First aid steps in case of dislocation of joints : zzIf needed start CPR immediately zzDo not move the person more than necessary zzSplint the affected area zzRush the injured person to a doctor on a stretcher ¾¾ Mouth-to-Mouth Artificial Respiration : It is a life-saving technique in which air is blown into the mouth of victim keeping his nostrils closed to pump air into the lungs. ¾¾ Cardio-Pulmonary-Resuscitation (CPR) : It is an emergency life-saving technique performed with combination of mouth-to-mouth artificial respiration and chest compressions. ¾¾ First Aid in case of Drowning : zzStart Mouth-to-Mouth artificial respiration and CPR immediately zzGive chest compression as soon as you reach shore zzCheck the heart beat and pulse zzContinue CPR till heart beat and pulse become normal zzMake the person warm by removing wet clothes and covering with a warm or woollen clothes zzCall the doctor ll Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 25] Section-B Chapter - 1 : Cricket

TOPIC-1 Game–History and Terminology Quick Review ¾¾ History of Game : zzAccording to the world famous book of cricket ‘Wisdon’, the game of cricket was mentioned for the first time in 1300 A.D. zzThe word ‘cricket’ was first time used in the Florida dictionary. zzThe teams of London and Kent had played the first match of cricket. zzCambridge and Oxford Universities also started playing cricket in 1710 and 1729 respectively. zzThe two official cricket clubs called Hambuldon Club and Marylebone Cricket Club of England were formed in 1760 and 1787 respectively. zzThe famous cricket ground called Lords is known to hold the first cricket match on June 27, 1788. zzIn 1877, the first official cricket test match was played between Australia and England which was won by Australia. zzIn 1909, the Imperial Cricket Conference was formed in England and also the game of cricket had received an international recognition. zzInitially, Imperial Cricket Conference was formed with England, Australia and South Africa as members. In 1926, India, West Indies and New Zealand also joined as members. Pakistan also joined as member in 1952. In the year 1956, a new name was given to the conference as ‘International Cricket Conference’ or ‘ICC’. At present there are 12 full members and 92 associate members in ICC. ¾¾ Cricket : This game is played between two teams of 11 players each. In this game, 2 players of first team bat at a time and make runs for the team. At the same time, the 11 players of the second team bowls and fields in attempting to stop runs and dismiss the batsmen of the first team. Every team has a captain who handles the team while playing and is the decision making person for the team at every step during the play. To start a game, a coin is tossed to decide which team will bat first. ¾¾ Strategy and Tactics of Cricket : zzThe game strategy begins when the toss winning captain considers the state of pitch and decides whether to field first or bat first. Generally, a cricket pitch is best for batting initially as it wears out with the play. A moist pitch helps fast bowlers to get the batsmen out in early conditions. zzIn day/night matches, it is not preferred by captains to play in floodlights so they bat first. If the weather gets moist in the later day, the captain should make a strategy because moisture make outfield slow to score, difficult to bowl and field at the same time. zzThe captain decides the bowler depending on the following factors :  Time of the play  Age of the ball : new ball helps fast bowlers  Bowling style and skill of bowler  Pitch state : dry, crumbled and dusty pitch helps spin bowlers  Game strategy whether taking wickets or preventing runs seeks importance  Weather condition zzThe six balls of the over should be thrown tactically and differently by fast and spin bowlers to get the batsman out. zzThe type of field is decided by captain depending on the bowling tactics. The attacking field is applied to take wickets whereas a defensive field prevents runs. zzThe batting order of the team should be initially arranged in best batting ability to the poor batting ability. At any time during the match, the batting order can be tactically changed to get benefitted under certain situations. zzWhile facing a ball, the batsman should make a tactical decision on the type of shot to be played by shifting himself towards front foot or back foot. zzThe strategic decisions can be taken by captain on follow-on and declaration of innings. [26 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

¾¾ Improving Performance zzPreplan for the practice to improve your skills. zzTake help from experienced seniors or coach. zzDecrease your weak points to make them zero and increase focus on strengths. zzBe confident and self-motivated during the game. zzTry to play different shots and strokes on different balls while you bat. While giving deliveries, try to throw the balls differently and tactically. zzSet target : begin with targets that can be achieved. Gradually increase your level for tough targets. zzGuess the bowl to adjust your timing and decide how to play it. zzLearn strategies and tricks of the play by watching different matches. zzPlay the game with joy and cool mind. Take the game’s victory and defeat as challenge to move on fairly. zzBuild the innings by improving grip on bat (generally V-shaped grip), using different standing positions, trying to stay on pitch for long by taking run on every ball, increase your muscle strength to hit boundaries and sixes, zzKeep an eye on bowler, ball direction after hit and follow your teammates’ direction to field the ball well. ¾¾ Terminologies zzBatting  Back-foot : A foot of the batsman nearer to the stumps.  Back-foot shot : A batting shot played by keeping the body weight on the back-foot.  Bat : The rectangular equipment made of wood with which the batsman hits the ball.  Cut : A shot played on the offside with a horizontal bat and in direction perpendicular to the bowler.  Duck : The score of zero by batsman.  Boundary/Four : The shot hit that makes the ball reach the fence with atleast one bounce on the ground.  Half Century : The score of fifty or more by the batsman.  Century : The score of hundred or more by the batsman.  Off Drive : A shot played on the offside in a direction of 45 degree to the bowler.  Sixer : The shot hit that makes the ball reach the fence without any bounce on the ground.  Run : The safe running between the wickets by the batsmen after hitting a shot.  Runner : The assistant that helps an injured batsman to run between the wickets.  Striker : The batsman who faces the bowler.  Non-Striker : The batsman at the end of the pitch on the side of bowler.  Stroke/Shot : The act of hitting the ball with the bat by the batsman.  Sweep : A shot played on the leg-side with a sweeping motion of the bat and in direction behind the wickets. zzBowling  Back-foot : The foot of the bowler that is behind the other foot at the time of releasing the ball.  Ball : The spherical equipment thrown by the bowler which the batsman tries to hit.  Ball tampering/gouging : An illegal action in which the condition of the ball is changed by the individual or the team.  Bodyline : A bowling action in which the bowler aims at the body of the batsman rather than the bat or the wickets.  Bump-ball : A delivery in which the ball touches the ground very near to the place where the shot is hit and bounces off to appear as a catch.  Dead-ball : A situation in which the batsman cannot be awarded runs or declared out due to various reasons.  Diamond-duck : A dismissal of player on the very first ball of the innings or without facing a delivery by the batsman.  Dot-ball : A delivery on which no runs are scored.  Extra run : A run which is not awarded to an individual player but to the team on account of bye, leg-ball, no-ball, or wide-ball by the bowling team.  Pace : A bowling style in which balls are delivered at a speed of around 140 km/h or more.  Full toss : A delivery that reaches a batsman without any bounce on the ground. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 27]

 Googly : A delivery that deceives the batsman by spinning in the direction in which it is not expected to turn.  Hat-trick : A situation in which three batsman are dismissed in three consecutive deliveries by a single bowler.  Leg-break : A bowling style in which the bowl turns in the direction of body of the batsman after bouncing from the ground.  Maiden over : An over in which no runs are scored.  No ball : A delivery which is not delivered as per the rules of cricket.  Over : Six consecutive valid deliveries by a bowler.  Spin : A bowling style in which a ball is delivered at slower speed but the ball is turned with the help of finger tips at the time of releasing the ball.  Yorker : A delivery that takes a bounce very close to the feet of the batsman.  Over-pitch : A delivery that is bounced far up the wicket to make it easy for the batsman to hit a shot.  Seam : The stitches on the ball that help the bowler to spin it.  Bouncer : A pace ball which is short pitched and then bounces above the height of the bowler. zzFielding  Appeal : Pleading the Umpire by the fielding team to ask if the batsman is out or not.  Stump : The cylindrical wooden equipment, three in number on each side of the pitch, popularly called wickets.  Bails : Two small pieces of wood put on top of the stumps of each side.  Direct hit : A throw by the fielder that hits the stumps without first being caught by any team player.  Leg/On side : The half field that lies on the side and back of legs of the batsman standing in the batting stance.  Off side : The half field that lies on the side and in front of legs of the batsman standing in the batting stance.  Wicket-keeper : The player of the bowling side which stands directly and immediately behind the wickets. zzMiscellaneous  Scoreboard : The big board on the ground that tells individual score of the players, team score, bowling statistics, fall on wicket etc. for each of the teams.  Sightscreen : A large screen placed at boundary line which forms the background of the bowler and helps the batsman to see the ball clearly.  Flood light : The high power lights fitted in cricket ground that cause an effect equivalent to sunlight used during night matches or bad light conditions.  Sledging : A technique used to distract the concentration of players of the opposite team by use of verbal comments, insults and criticism.  Forfeiture : A situation in which a captain decides to forfeit an innings.  Match-fixing : It is a situation in which the outcome of the match is decided in advance by violation of the game rules and laws. The players are forced to perform unnaturally to meet the pre-decided result. TOPIC-2 Rules and Laws of the Game Quick Review ¾¾ Innings : The collective play of all the batsmen of one side or completion of maximum bowling overs of one side. A match can have one inning per team in case of 20-20 match or one-day match and two innings per team in case of test-match. ¾¾ Number of overs per team per match : 20 (in case of T20), 50 (in case of One-day). A single bowler cannot bowl two consecutive overs. Number of balls in each over can be 6 valid balls. ¾¾ Bowling : After every over, the bowling end changes. The batsmen do not change sides but the umpires change their position from behind the wicket to square leg and vice-versa. ¾¾ Team : A balanced team has 5 to 6 specialist batsmen, 4 to 5 specialist bowlers and 1 to 2 all-rounders. The wicket-keeper is generally a specialist batman as he cannot bowl during fielding. [28 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

¾¾ Fielding : The wicket-keeper wear special gloves and pads on his lower legs. The captain places the field in consultation with the bowler. A fielder who gets injured during the match can be replaced by a substitute. Such a substitute can neither bowl nor act as wicket-keeper / captain. ¾¾ Batting : There can be only two batsmen on the pitch at any given time. Batting order is decided by the captain. An injured batsman who returns back is considered not-out. He cannot be replaced by substitute but can resume playing later on during the match when he recovers. ¾¾ Runs : A manual run is completed when both the batsmen exchange sides and cross the crease either by their bats or by their bodies before the ball is returned by the fielder. A boundary adds 4 runs to the score and a sixer adds 6 runs to the score. No-ball and wide-ball each add 1 run to the score without the ball being counted as a valid delivery. Runs can also be taken on overthrow (a situation when a fielder returns the ball to the fielders at the pitch but does not get collected there and crosses the pitch area). ¾¾ Extras : The runs scored on account of no-ball, wide-ball, byes, leg-byes are called extras. These are not added to the individual score of the batsman but are added to the team score. ¾¾ Duckworth-Lewis (D/L) rule : This rule is applied when the match is disturbed by poor weather or bad light conditions. In this method, the target score of the team batting second is calculated using a defined formula in a limited over match. ¾¾ Methods to dismiss a batsman : zzBowled : a situation when the ball touches the stumps behind the batsman and dislodges atleast one of the bails. zzCaught : a situation when the ball touches the bat and is collected by a fielder without any bounce of the ball on the ground. zzLBW : it stands for Leg Before Wicket. It is a situation when ball is going to hit the stumps but is stopped due to interruption by any body part of the batsman. zzRun Out : a situation when a fielder throws ball towards wickets and wicket falls down while the batsman is outside the crease. This usually happens when batsman is trying to take a run and fielder hits a direct throw on the wickets to make it fall. zzStumped : a situation when a batsman misses a ball but steps out of the crease, the wicket-keeper collects the ball and hits the stumps. zzHit-wicket : a situation when a batsman dislodges the bails with his bat, clothes or body while trying to hit the ball or taking a run. zzDouble-hit : a situation when a batsman hits the ball twice other than to protect his stumps. zzHandling the ball : a situation when a batsman intentionally uses his hand to prevent the ball from hitting the stumps. zzObstructing the field : a situation when the batsman intentionally gets in way of the fielder. A batsman can also be declared out in this manner if he tries to come back after starting a run. zzTime-out : a situation when the next batsman does not come to the ground within 3 minutes of dismissal of the previous batsman. ¾¾ A batsman cannot be declared out as bowled, caught, LBW, stumped or hit-wicket on a no-ball. A batsman cannot be declared out as bowled, caught, LBW or double-hit on a wide-ball. ¾¾ Only one batsman can be dismissed at one delivery. ¾¾ Completion of the Inning : An inning is declared as complete when any of the following situation occurs: zzThe batting team is all-out, that is, 10 of the 11 batsman have been declared out do. zzWhen only one player is left and the not-out batsmen are either injured or retired. zzThe maximum number of overs in an inning have been bowled. zzThe batting team reaches the winning score. zzThe captain declares the inning as closed while atleast two batsmen are not-out ( only in case of test- match) ¾¾ Results : In case the team batting second cannot reach the winning score, the team who batted first is declared winner “by __ runs”. In case the team batting second reaches the winning score, the team who batted second is declared winner “by __ wickets”. ¾¾ Follow-on : the team batting first and leading by more than 200 runs in a test-match can ask the other team to continue their second inning after the first. ¾¾ Tie-breaker (only in T20 matches) : If both the teams end with same score then the result is declared by tie-breaker. In this each team nominates 3 batsmen and 1 bowler for a Super-Over. The team fielding first chooses a used ball and then total one over is bowled by each team to the 3 batsmen of the other team. The team scoring more runs in the Super-Over wins the match. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 29]

¾¾ Penalization : zzFive penalty runs are awarded to batting team if :  Shot is obstructed by a fielder’s helmet lying on the field  Ball is touched by an injured fielder who has resumed playing without informing the Umpire  The fielder willfully stops the ball with his cap, clothes, jersey etc.  Ball tampering  Distracting the batsman  Pitch ruining zzFive penalty runs are awarded to the fielding team if :  Taking short runs  Deliberately wasting time  Pitch ruining  Distracting the fielders TOPIC-3 Dimensions of Play Area and Game Equipment Quick Review ¾¾ Number of Players in each team : 11 + 5 (Extras) ¾¾ Number of Umpires in each match : 2 (On field) + 1 (Third Umpire) ¾¾ Number of Scorers in each match : 2 ¾¾ Length of Bat : 38” ¾¾ Width of Bat (at center) : 4.25” or 4.25 inch ¾¾ Weight of Ball : 156 g ¾¾ Colour of Ball : Red (for day match), White (for night match) ¾¾ Circumference of Ball : 8”-9” ¾¾ Width of Pitch : 4’ 4” or 4 feet 4 inch ¾¾ Length of Pitch : 792” ¾¾ Width of Wickets : 9” ¾¾ Height of Wicket from ground : 28” ¾¾ Distance of Stumps from each side : 792” ¾¾ Time for changing players : 2 minutes ¾¾ Time for changing every innings : 10 minutes ¾¾ Radius of inner circle in field : 1078” ¾¾ Radius of Boundary : 2700” and above ¾¾ Length of Crease from stumps : 4’ 4” or 1.22 m [30 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

Cricket Ground

Fielding Positions Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 31] TOPIC-4 Game Techniques and Skills

Quick Review ¾¾ Batting Techniques and Skills : zz Block : a defensive shot hit with vertical bat towards the ground in front of the wicket. A defensive shot played on front foot is called forward defensive and a defensive shot played on back foot is called backward defensive. zz Drive : an attacking shot hit with a sweeping bat in line of the ball. Depending on the side on which drive is hit, is named as on-drive, cover drive or straight drive. zz Glance : a shot hit towards the slip area with a minor touch from the bat zz French-cut : a cut shot in which the ball touches the bottom edge of the bat and is hit towards square leg area. ¾¾ Bowling Techniques and Skills : zzSwing : a pace bowling technique in which the ball moves away from the batsman. zzSwerve : a pace bowling technique in which the ball moves in towards the batsman. zzSpin : a bowling technique in which the ball is pitched outside the line of wickets and then turns towards the wickets ¾¾ Wicket-keeping Techniques and Skills : zzThe position of wicket-keeper depends on the type of batsman (right handed or left-handed) and the type of bowler (pacer or spinner) zzThe wicket-keeper needs to keep an eye on the ball from the moment the bowler starts running and must rise or fall with the direction of the ball zzThe wicket-keeper must be ready to dive to collect the ball and prevent runs. TOPIC-5 Duties and Responsibilities of Officials

Quick Review ¾¾ Duties of Match Referee : zzAdminister the match by watching it from outside the field zzDoes not make any decision about result of game zzHas power to fine players and team both in form of monetary terms and suspension ¾¾ Duties of On-Field Umpire : zzTo take position from where they can easily see the match zzTo change ends after each side has one innings zzEnsure application of cricket rules in the game and its equipment zzEnsure proper playing conditions like proper ground, pitch, light etc. zzRegular inspection of ball zzTo consult the other Umpire on field or the Third Umpire in case of any doubt zzIf the doubt continues, decision is to be given in favour of batsman zzUmpire’s decision is final [32 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

Cricket Umpire Hand Signals

Umpire Boundary 4 Boundary 6 Out Penalty Runs Leg Bye Dead Ball Cancel Call

ByeNew Ball Short Run No BallWideYellow Card Red Card

¾¾ Duties of Third Umpire : zzTo watch the match on a television with replay feature to give decision only when consulted by on-field umpires. zzTo give red light signal when the batsman is out and green light signal when the batsman is not out. ¾¾ Duties of Scorers : zzTwo scorers each representing one team zzTo keep an eye on Umpire signals zzTo keep record of all match details like number of overs, runs scored, dismissals etc. ¾¾ Duties of Coach : zzTo give written list of players to the umpire before the toss. zzTo ensure that play is conducted in accordance with the rules and regulations of the game. zzTo motivate players to give their best performance. zzTo guide, teach and improve playing techniques of the players. zzTo keep check on the health and fitness of the players. TOPIC-6 Associations and Tournaments Quick Review ¾¾ The famous cricket associations and federations are : zzICC : International Cricket Council (Imperial Cricket Council earlier) zzMCC : Marylebone Cricket Club (Hambedon Club earlier) zzACC : Asian Cricket Council zzBCCI : Board of Control for Cricket in India zzWCAI : Women’s Cricket Association of India zzSCA : State Cricket Association (affiliated to BCCI) zzCSA : Cricket South Africa zzSLC : Sri Lanka Cricket zzPCB : Pakistan Cricket Board zzCA : Cricket Australia zzEWCB : England and Wales Cricket Board zzBCB : Bangladesh Cricket Board zzCI : Cricket Ireland zzWICB : West Indies Cricket Board zzNZC : New Zealand Cricket Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 33]

zzZC : Zimbabwe Cricket zzFICA : Federation of International Cricketers’ Association (it has a representative on Cricketing “Playing” committee of the ICC and is generally considered as the voice of the players) ¾¾ The famous cricket tournaments are : zzIrani Trophy zzRanji Trophy zzVijay Merchant Trophy zzRani Jhansi Trophy zzIndira Priyadarshini Trophy zzVijay Hazare Trophy zzAshes cup zzICC Trophy zzChampions Trophy zzSharjah Cup zzBenson and Hedges Cup zzHero Cup zzReliance Cup zzPepsi Cup zzWorld Legends Cup zzWorld Cup Twenty-20 zzCoca Cola Trophy ll Chapter - 2 : Football TOPIC-1 Game – History and Terminology Quick Review ¾¾ History of Game : zzThe game of football was started in Egypt under the name of ‘Harpaston’. zzAround 300 BCE to 500 BCE, it developed in China under the name of ‘Tsuchu’. zzFrom Egypt, its popularity spread to Rome, then to England and rest of the World. zzThe first football competition was held in 1871. zzThe first International football match was played between England and Scotland in 1872. zzFederation of International Football Association (FIFA) was constituted in 1904. zzUnited European Football Association (UEFA) was constituted in 1906. zzFootball was included in Olympic Games in 1908. zzThe first World Cup football match of women was held in 1991. ¾¾ Football : This is a timed game played between 2 teams with eleven players in each team. This game involves two goalposts along the two length-ends and one spherical ball. The teams have to make goals to get more score by throwing the football into the other team’s goalpost. Players use their feet, head or torso to hit and strike the football. A goalkeeper can touch the football with hands and arms but within his penalty area. ¾¾ Strategy and Tactics of Football zzThe strategy of the game is decided immediately after the toss. The captain winning the toss generally chooses the goalpost to defend. This choice is mainly influenced by the condition of the ground and direction of the wind. The goalpost is chosen which is against the direction of wind. The other team starts the match with a kick-off. zzPreplan the game strategy before the game starts by deciding the formations and positions to be acquired by the players. The strategy can be changed during the play also to adjust with other team’s strategy. zzPass the football in short passing style and try moving forward with football in triangles. zzDepending on the skill of players, the offensive or defensive football strategy is followed. [34 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

¾¾ Improving performance in Football : zzYou can improve performance in football by balancing the following in your position: skills specialized for football, athletic skills and body strength. zzTake help of a coach to use drills provided by the coach, to polish your football specific skills. zzUse various drills and decrease body fat percentage to increase various athletic skills. zzFollow weight training and dieting programs to build body’s muscular strength. ¾¾ Terminologies : zzKick-off : The kicking of the football from the center point of the play field at the time of start of match or after a goal has been scored. zzBall-in : a situation when the football is inside the play area of the field. zzBall-out : a situation when the football crosses over the boundary lines (even in air) or the match has been stopped by match referee. zzDropped Ball : A situation in which the match is restarted after being stopped for reasons not defined in the laws of the game. TOPIC-2 Rules and Laws of the Game Quick Review ¾¾ Play Field : zzThe longer boundary lines are called touch lines and shorter boundary lines are called goal lines. zzThe half way line divides the center circle in two halves. zzFlag posts are marked at all four corners of the play field. ¾¾ Goals : zzAlways placed at center of goal line. zzThe goal posts are attached to the nets. zzThe goal posts can be made of wood or metal. zzGoal posts and goal lines must always be in white color. ¾¾ The football can be replaced during the match if its pressure gets reduced, it bursts or becomes shapeless / defective. ¾¾ Start of play : A coin is tossed. The winning team chooses the goal post and the loosing team starts the match by kick-off. ¾¾ Penalty kick : Penalty kick is awarded when the players of the opponent team commit an offence when the ball is in play in their penalty area. When a penalty kick is awarded, the ball is placed on the penalty mark. The goal keeper of the team committing the offence is allowed to remain at the goal line to prevent the goal. The player from the other team kicks the football and tries to score a goal. All other players of both the teams remain in the play field outside the penalty area. ¾¾ Goal kick : Goal kick is awarded when the football crosses the goal line outside the goal posts after being kicked by any player of the attacking team. When a goal kick is awarded, the ball is kicked from the goal area of the defending team. All the players of the attacking team are required to be outside the penalty area of the defending team. The only condition is that the person taking the goal kick cannot kick the ball again till the time it has not been touched by another player of any of the teams. ¾¾ Corner kick : Corner kick is awarded when the football crosses the goal line outside the goal posts after being kicked by any player of the defending team. When a corner kick is awarded, the ball is kicked from the nearest corner flag post. All the players of the defending team are required to be at a distance of at least 10 yards from the concerned corner flag post. The person taking the corner kick cannot kick the ball again till the time it has not been touched by another player of any of the teams. ¾¾ Throw-in : Throw-in is awarded when the kick from one of the players causes the ball to cross over the touch line. In such case, the player of the other team is required to use both hands and throw the ball over his head into the play field. While taking a throw-in, the feet of the player must be outside the play area or on the touch line at the point where it crosses the touch line. The person taking the throw-in cannot kick the ball till the time it has not been touched by another player of any of the teams. ¾¾ Off-side : A player is said to be in off-side if the player is in the half of his opponent or near the goal line of the opponent with less than two of the opponent team members in front of him. A player is not said to be in off-side if the player gets the ball due to throw-in, corner kick or goal kick. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 35]

¾¾ Direct free kick : Direct free kick is awarded to the opposing team, when a player guilty of kicking, tripping, pushing, jumping at or spitting at the player of the other team. It is also awarded to the opposing team when any of the player (other than the goal keeper) intentionally touches the ball with his hands. ¾¾ Indirect free kick : Indirect free kick is awarded to the opposing team when the goal keeper of the defending team holds the football in hands for more than 6 seconds, again handles the ball after releasing it once and before being touched by any other player or plays in a dangerous manner. ¾¾ Score : A goal is declared when the football crosses the goal line between the goal posts. ¾¾ Result : The team that scores more goals is declared winner. If each team scores equal number of goals, then extra time of 15-15 minutes is given to both the teams during which the match is resumed. In this situation, the team scoring more goals in the original play along with those scored in extra time is declared a winner. If still the number of goals scored by both the teams is same, the players are asked to score goals by taking kicks from penalty mark. The team score more goals in kicks from penalty mark is finally declared a winner.

TOPIC-3 Dimensions of Play Area and Game Equipment

Quick Review ¾¾ Number of players in each team : 11 + 7 (extras) : For FIFA 11 + 12 (extras) ¾¾ Number of players that can be substituted in each match : 3 ¾¾ Number of officials : 4 (1 table official, 1 match referee, 2 linesmen) ¾¾ Time duration of match : 2 halves of 45 minutes each ¾¾ Time duration of interval : 5 to 10 minutes ¾¾ Shape of the playground / playfield : Rectangle ¾¾ Length of the playground / playfield : 100 to 130 yards (90 m to 120 m) ¾¾ Breadth of the playground / playfield : 50 to 100 yards (45 m to 90 m) ¾¾ Circumference of football : 27” to 28” (68.5 cm to 71 cm) ¾¾ Weight of football : 14 to 16 ounces (396 g to 454 g) ¾¾ Pressure inside football : 0.6 to 1.1 atm (600 to 1100 g/cm2) ¾¾ Height of corner flag : 5’ (1.5 m) ¾¾ Height of Goalpost : 8’ (2.44 m) ¾¾ Length of Goalpost : 24’ (7.3 m) ¾¾ Length of Goal area : 60’ (18.3 m) ¾¾ Width of Goal area : 18’ (5.5 m) ¾¾ Diameter of Center circle : 30’ (9.1 m) ¾¾ Length of Penalty Area : 54’ (16.5 m)

Football Field [36 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

TOPIC-4 Game Techniques and Skills Quick Review ¾¾ Kicking skills : zzToe kick : Toe kick is used to clear the ball over long distance. In this, the ball is kicked with the toe of the foot. zzIn step kick : In step kick is used to clear the ball over medium distance. In this, non-striking foot is kept in line with the football and then the football is kicked with the inside of the toe of the striking foot. zzOutstep kick : Outstep kick is used to clear the ball over short distance or passes. In this, non-striking foot is kept in line with the football and then the football is kicked with the outside of the toe of the striking foot. zzDrop kick : Drop kick is executed at the point where the football bounces on the ground after being kicked by another player. To execute a drop kick, the player must have an accurate idea of the point where the football is likely to bounce and perfect timing to kick the ball exactly at the time of the bounce. ¾¾ Dribbling techniques : Dribbling must be done with light strokes to move the ball away from the opponent team members and in direction of the opponent goal post. The player must run in synchronization with the speed and direction of the football. ¾¾ Heading skill : Heading is the technique of hitting the ball with the head. For heading, the player must have an accurate idea of the height and direction of the ball, perfect timing to head the ball exactly at the expected point and excellent sense of direction to turn the ball towards the goal post of the opponent team or preventing the ball from moving in direction of the defending goal post.

TOPIC-5 Duties and Responsibilities of Officials

Quick Review ¾¾ Duties of match referee : zzEnsures all the rules are followed during the play zzEnsures the ball and the goal posts meet the prescribed specifications zzKeeps record of the time Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 37]

zzSuspends or terminates the match in case of irregularities during the play zzPunishes the players who intentionally injure the opponents zzTakes opinions of assistant referees in different situations of play ¾¾ Duties of assistant referees : zzEnsure when a player needs to be substituted zzEnsures when a player needs to be penalised zzEnsures that the game stops when the football is out of play zzDecides which team is entitled to penalty kick, goal kick, corner kick or throw-in ¾¾ Duties of fourth official : zzEnsure proper administration of the match zzReplaces another official in case of requirement zzActs as a point of contact between the match officials and spectators and non-players zzAssesses the players of both the teams zzEnsures that the substitute players enter and replaced players leave the play field according to the specifications.

Offside Illegal position or procedure Illegal Motion or shift

Delay of Game Personal foul Roughness and piling on

Clipping Roughing the kicker Unsportsmanlike conduct

Defensive holding Illegal use of hands and arms International grounding

Match Referee Signals [38 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

Illegally passing or handing ball Forward pass or kick catching Ineligible receiver down field forward interference on pass

Ball illegally touched, kicked, or Incomplete forward pass, penalty Crawling, helping the runner, or batted declined, no play, or no score interlocked interference

Ball dead; if hand is moved from side to side, touchback Touchdown or field goal Safety

Start the clock or no move Time-out Firstdown time-out allowed

TOPIC-6 Associations and Tournaments Quick Review ¾¾ The important associations are : � FIFA : Federation of International Football Association � UEFA : United European Football Association � USSA : United States Soccer Association Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 39]

� AIFF : All India Football Federation � WFA : Women’s Football Association � AFA : African Football Association � AFF : Asian Football Federation � SFA : State Football Association � DFA : District Football Association ¾¾ The important tournaments are : � FIFA Cup � UEFA Cup � Asia Cup � International Nehru Cup � Women Federation Cup � Durand Cup � Begum Hajrat Mahal Cup � Santosh Trophy � Rajiv Gandhi Gold Cup � Pacific cup � Euro Cup � Colombo Cup � Subroto Cup ll Chapter - 3 : Hockey

TOPIC-1 Game – History and Terminology Quick Review

¾¾ History of Game : zzThe game of Hockey is believed to be started in Egypt around 2050 BC as a hockey related picture was found in a Mosque there. zzSome facts point that this game was played by Persians while sitting on horses with long hockey type sticks and a wooden ball. zzFrom Persians, this game was spread to Greece, then to Romans and then it was carried to England. zzSome British writers say that a game played with stick and a ball was popular in England before Christ. zzIn 1871, the oldest club by name of ‘Tedington’ was constituted for hockey. zzThe first hockey match was held in 1874 among the Tedington Club and Richmund Club. zzIn 1875, the ‘English Hockey Association’ was formed in London. zzIn 1876, ‘D’ was used first time in a hockey match. zzIn 1883, the hockey rules were developed by the Wimbledon Hockey Club. zzIn 1886, these rules were recognized by the Hockey Association. zzIn 19th century, the hockey matches were played on international level. zzThe first international hockey match was played between Wales and Ireland in 1895. zzIn 1908 and 1920, the game Hockey was included in Olympics. zzIn 1924, the ‘International Hockey Federation’ was established. zzFrom 1928 onwards hockey is still played in Olympics. zzEngland is always given credit to popularize this game and often said its originator. zzIn 1885-86, the Britishers established a Hockey Club in Calcutta and started the game of Hockey in India too. zzSome more clubs in Bombay and Punjab were formed later. zzIn 1908 and 1920, the ‘Bengal Hockey Association’ and ‘Sindh Hockey Club’ were also established respectively, thus making Hockey popular in India too. zzIn 1928, India also participated in Olympics and won a gold medal there. zzIn 1958, Hockey was included in Asian Games too. [40 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zzIn 1971 and 1974 respectively, the World Cup Hockey (Men) and World Cup Hockey (Women) started. zzAustralia, India, Germany, Holland, France, Pakistan, England etc. are some of the renowned Hockey Teams in the world. ¾¾ Hockey : This is a timed game played between 2 teams with eleven players in each team. This game involves two goalposts along the two length-ends, a hockey stick and one ball or puck. The teams have to make goals to get more score by moving ball with the hockey stick into the other team’s goalpost. ¾¾ Strategy and Tactics of Hockey : zzStrategy is the advanced planning of the game keeping in mind the strengths / weaknesses of own team as well as the opponent team. zzTactics are on the spot review of strategy and necessary changes to it during the actual game play. zzThe strategy of game depends on the teams and the playing skills of the team players. But team spirit is the basic team building strategy considered nowadays to win the game as hockey is becoming a fast sport. zzThe strategy of the game is decided immediately after the toss. The captain winning the toss generally chooses the goalpost to defend. This choice is mainly influenced by the condition of the ground and direction of the wind. The goalpost is chosen which is against the direction of wind. The other team starts the match with a center pass. zzPreplan the game plan before the game starts by deciding the formations and positions to be acquired by the players. The strategy can be changed during the play also to adjust with other team’s strategy. zzDepending on the skill of players, the offensive or defensive hockey strategy is followed. ¾¾ Improving performance in Hockey : zz You can improve performance in hockey by  A well-defined strength program like weight lifting, push-ups etc.  Exercising in short intervals to prevent overstraining.  Regular rest period after fatigue exercises.  Follow regular conditioning of the body. zzTake help of a coach to use drills provided by the coach, to polish your hockey specific skills. zzUse various drills and decrease body fat percentage to increase various athletic skills. zzFollow dieting programs to build body’s muscular strength. ¾¾ Terminologies : zzLunge stroke : A type of stroke in which the ball is cleared or lunged forward or sideways by holding the hockey stick in one hand. zzPush Pass : A type of ball pass which is short and accurate executed in case of time limitation. zzDodge : A game tactic to deceive an approaching player and retain possession of the ball. zzPenalty stroke : A stroke from a 7 yard point from the center of the goal line. zzVideo Umpire : An Umpire that watches the match on a TV with recording facility and gives decision on the basis of viewing the replay of the match. zzBully : A method to restart a game after a common fowl. In this one player of each team stands facing the side lines, the ball is placed between them on the ground. Both the players tap each other’s stick on the ground and then above the ball. After this each player tries to take possession of the ball. zzDribble : A player running and simultaneously keeping control of the ball with the stick. zzFeet : A type of fowl in which a player kicks the ball. zzFree-hit : The advantage of hitting given to a team when the opponent team has committed a fowl. zzGreen Card : A card shown by the umpire to a player suspended from the match for 5 minutes. zzYellow Card : A card shown by the umpire to a player suspended from the match for more than 5 minutes but can be called back at the discretion of the umpire. zzRed Card : A card shown by the umpire to a player suspended from the entire remaining match due to intentional fowls. zzTackle : Technique of stealing the ball from the opponent’s position. zzThrough-pass : A technique of ball passing in which the ball is passed to the other teammate from between the opponent player. zzZonal Marking : A defensive tactic in which the players in the defensive area of the field are responsible for defending the ball within their specific area or zone. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 41] TOPIC-2 Rules and Laws of the Game Quick Review

¾¾ Play Field : zzThe longer boundary lines are called sidelines and shorter boundary lines are called backlines. zzThe half way line called center line divides the field in two halves. zzFlag posts are marked at all four corners of the play field. zzAll lines are marked in white color and are 75 mm wide. ¾¾ Goals : zzAlways placed at center of back line outside the field. zzThe goal posts and goalboards are attached to the nets. zzGoal posts and goal lines must always be in white colour. ¾¾ Team : zzPlayers cannot be substituted at the time of taking penalty corner or penalty stroke. zzAny number of players can be substituted during the match. zzSubstitutes can enter the field once the original player leaves. zzMatch Time is not stopped for substitution of any player except the goal keeper. ¾¾ Start of play : A coin is tossed. The winning team has the choice to select the goal post for the first half or to start the match with center pass. ¾¾ The teams interchange the goal posts during the second half. ¾¾ Rules for center pass : It is taken from the center of the field and the ball can be played in any direction. The players of both the teams need to be in their respective halves except the player taking the center pass. ¾¾ Rules for Bully : It is taken at the nearest position of the ball when the match was interrupted. It cannot be taken from within 15 m from the backline. ¾¾ Rules for free-hit : A free hit is awarded if an offence is committed by a player between 23 m areas. It is awarded for offence committed by attacking team within 23 m area of the defending team. It is awarded for unintentional offence committed by defending team within 23 m area but outside the circle of the defending team. ¾¾ Rules for penalty corner : A penalty corner is awarded for an intentional offence by a defender within 23 m area (whether inside or outside the circle) of the side he or she is defending. The result of the offence may not be preventing a goal. It is also awarded when the ball is intentionally played over the back line by a defender. When the ball gets caught up in the equipment or clothes of any defender while in the circle of the side he or she is defending, the attacking team is awarded a penalty corner. ¾¾ Rules for penalty stroke : A penalty stroke is awarded for an intentional offence by a defender within the circle of the side he or she is defending. The result of the offence must prevent a goal. ¾¾ Ball out of play : It is a situation when a ball crosses over the back line or side line. The match is restarted by the team other than the team whose player has touched the ball before the ball was out of play. zzIf the ball crosses over the side line then the play is restarted at the point where the ball had crossed the side line. zzIf the ball crosses over the back line after being touched last by an attacker, the play is restarted at the point within 15 m from the point where the ball had crossed the back line. zzIf the ball crosses over the back line after being unintentionally touched last by a defender or goal keeper, the play is restarted at the point within 5 m on the side line from the corner nearest to the point where the ball had crossed the back line. zzIf the ball crosses over the back line after being intentionally touched last by a defender or goal keeper, the play is restarted with a penalty corner awarded to the attacking team. [42 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

¾¾ Score : A goal is declared when the ball crosses the goal line between the goal posts after being touched by a hockey stick of any of the players (of attacking as well as defending teams) in the circle. ¾¾ Result : The team that scores more goals is declared winner. If each team does not score any goal or each team scores equal number of goals, then the match is declared as a draw. TOPIC-3 Dimensions of Play Area and Game Equipment Quick Review

¾¾ Number of players in each team : 11 + 5 (extras) ¾¾ Number of officials : 4 (2 Umpires, 1 Video Umpire, 1 Match Referee) ¾¾ Time duration of match : 2 halves of 35 minutes each ¾¾ Time duration of interval : 5 to 10 minutes ¾¾ Shape of the playground / playfield : Rectangle ¾¾ Length of the playground / playfield : 91.40 m ¾¾ Breadth of the playground / playfield : 54.86 m ¾¾ Length of Hockey Stick : 41” (105 cm) ¾¾ Weight of Hockey Stick : 28 ounces (for men), 23 ounces (for women) ¾¾ Circumference of ball : 8” to 9” ¾¾ Weight of ball : 5.25 to 5.75 ounces ¾¾ Height of Goalpost : 7’ (2.14 m) ¾¾ Length of Goalpost : 4 yards (3.66 m) ¾¾ Height of Goalboard : 18’’ (460 mm) ¾¾ Distance of ‘D’ from end line : 16 yards ¾¾ Distance of Penalty Stroke : 7 yards ¾¾ Dotted shooting circle : 21 yards ¾¾ Depth of the backboard : 4’ ¾¾ Height of the flagposts : 1.2 to 1.5 m

45.7 metres 4m

3m 22.9 metres

23

metre

area

9.975m Striking or shooting circle

5m

4.975m m

14.63 Centre-line

55

6.475m

3.66m 3.66m Penalty spot metres

4.975m 3m 9.975m Penalty corner

defenders mark 0.3m Penalty corner attacher's mark

Back-lines

1m

2 Min

m 14.63m Side-lines 91.4 metres Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 43]

E

F

B

C

G F F D A

Goalpost

FIELD HOCKEY STICK SIZING U.S. Method Dutch Method Based on player height. Holdthe stickat your side. Holdthe head of thestickin your armpit. The ideal thetop shouldbe1-2 inches below your waist. stick should end near themiddleofthe kneecap

Common U.S. Sizer Chart Player Height Stick Length STANDARD HOCKEY BALL 5'9" and Up 38" Diameter 73mm |Weight 160g 5'7"-5'8" 37" 5'5"-5'6" 36" 5'1"-5'4" 35" 4'10"-5'0" 34" 4'8"-4'10" 33" 4'5"-4'7" 33" 4'2"-4'4" 30" Under 4'2" 28"

TOPIC-4 Game Techniques and Skills

Quick Review ¾¾ Holding a hockey stick : zzMust be held with left hand on top and right hand below the left hand. zzThe closeness of the two hands depends on the situation.  While taking a free hit, the right hand must be close to the left hand on the top of the hockey stick.  While hitting a push stroke or dribbling the ball, the right hand must be away from the left hand and must be at the middle of the hockey stick.  While hitting the push stroke, the grip of the right hand on the hockey stick must be tight.  While dribbling the ball, the grip of the right hand on the hockey stick must be loose for easy and quick movement of the ball. ¾¾ Hitting a stationary ball : zzBoth the hands must be close to each other towards the top of the hockey stick. zzThe grip of the hands on the hockey stick must be tight. zzThe left foot should be at least one foot away and behind the left side of the ball. zzThe elbows must be bent and wrists locked while swinging the hockey stick back before hitting the ball. zzThe ball should be hit hard in the forward direction. ¾¾ Hitting a moving ball : zz The left foot should be brought as close to the moving ball as possible. [44 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zzThe hockey stick should be lifted back before hitting the ball. zzThe ball should be hit hard in the forward direction. TOPIC-5 Duties and Responsibilities of Officials Quick Review ¾¾ Duties of Match Referee : zzEnsures all the rules are followed during the play zzEnsures the hockey sticks, ball and the goal posts meet the prescribed specifications zzKeeps record of the time zzSuspends or terminates the match in case of irregularities during the play zzPunishes the players who intentionally injure the opponents ¾¾ Duties of Umpires : zzControl the match zzEnsures game is played in accordance with the rules. zzGive unbiased judgment for game played in their half. zzShow different coloured cards for different types of fowl. zzKeep a written record of goals scored, goals awarded, warnings, suspensions etc. zzBlow whistle to indicate :  Start of match  End of match  Restart of match  Stop the match  Half time  Goal scored  Foul  Penalty stroke  Penalty corner  Start a bully  Substitution of players

FREE HIT 16-YARD HIT LONG HIT

PENALTY CORNER

BOARDING BUTT-ENDING CHARGING CONTACT TO THE CROSS-CHECKING DELAYED CALLING HEAD OF PENALTY PENALTY STROKE

SIDE-IN ADD TEN

DELAYOF GAME ELBOWING ROUGHING HAND PASS HIGH STICKING HITTINGFROM BEHIND

DANGEROUS USE ADVANCING STICKINTERFERENCE OF STICK OBSTRUCTION

INTERFERENCE HOOKING ICING UNSPORTSMANLIKE HOLDING HOLDING THE THIRDPARTY STICK CONDUCT OBSTRUCTION DANGEROUS PLAY TIME-OUT GOAL SCORED BULLY

5-YARD DISTANCE PLAY WITH WRONG PUSHING ADVANTAGE RAIDED BALL NO GOAL SIDE OF STICK TRIPPING KNEEING MISCONDUCT SPEARING SLASHING

Officials NFHS – Field Hockey Signals

¾¾ Duties of Video Umpire : appointed only in international matches zzLimited to advise whether a goal has been scored or not in accordance with the rules of the game zzAdvise only when requested to do so by any of the field umpires or any player of the teams. ¾¾ Duties of captain : zz Wear an arm band or an article on the upper arm to get distinguished from remaining players of the team. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 45]

zzResponsible for overall behaviour of the players of the team. zzEnsures that game is played with a healthy competition and in fair manner. zzEnsures that the substitution of players is in accordance with the rules. zzReplacement captain (pointed when a captain is suspended from a match) has same duties as that of a captain. ¾¾ Duties of Goal keeper : zzShould not participate in match outside the 23 m area of their goal post while wearing their protective headgear. zzTo use their hockey stick, feet, legs, leg guards and kickers for stopping the ball and propelling/deflecting it in another direction when the ball is inside their defending circle. zzTo use hands, arms and any other body part for stopping the ball and propelling/deflecting it in another direction when the ball is inside their defending circle if the goalkeeper is wearing full protective equipment. zzShould not stand or lie on the ball. ¾¾ Duties of players : zzTo use hockey stick for play and not for attacking or defensive purpose. zzNot to hold the stick in a dangerous way. zzShould not touch or interfere with other players, their clothes and sticks. zzTo play the ball with the front of the stick only. zzNot to hit the ball if the ball is above the shoulder height of the player. zzMust not intentionally hit the ball high except for hitting while trying to score a goal. zzTo keep a distance of 5 m from the opponent when the opponent is trying to receive a falling ball. zzShould not touch, kick, throw or carry the ball with any body part. zzMust not delay the game. TOPIC-6 Associations and Tournaments Quick Review ¾¾ The important hockey associations/federations are : zzFIH : International Hockey Federation zzASHF : Asian Hockey Federation zzAFHF : African Hockey Federation zzEHF : European Hockey Federation zzOHF : Oceania Hockey Federation zzPAHF : Pan American Hockey Federation zzIFWHA : International Federation of Women’s Hockey Associations zzHI : Hockey India zzFHF : Fiji Hockey Federation zzPHF : Pakistan Hockey Federation zzNHF : Nigeria Hockey Federation zzLHF : Lithuanian Hockey Federation zzIOA : Indian Olympic Association zzSGFI : School Games Federation of India zzIWHF : Indian Women’s Hockey Federation zzISBI : Interuniversity Sports Board of India ¾¾ The important hockey tournaments are : zzWorld Hockey Cup (Men and Women) zzJunior World Cup Hockey zzOlympic Games [46 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zzChampions Cup zzAsian Champions Trophy zzEuropean Championship zzAsia Cup zzIndira Gold Cup zzBeighton Cup zzDhyanchand Trophy zzAzlan Shah Cup zzAga Khan Cup zzHero Honda Cup zzScindia Gold Cup zzBombay Gold Cup zzModi Gold Cup zzPrime Minister Gold Cup zzSamaranch Hockey Cup zzM.C.C. Cup zzWellington Cup zzK.D. Singh Babu Memorial Trophy zzJunior Nehru Hockey Trophy zzRangaswami Cup (Women) zzFederation Cup (Women) zzLady Ratan Tata Cup (Women) ll Chapter - 4 : Basketball

TOPIC-1 Game – History and Terminology Quick Review ¾¾ History of Game : zzThe game of Basketball was started by Dr. J. Naismith in USA. zzThis game was originally played by around 40 players of a team in a Gymnasium. zzInitially the baskets were nailed on opposite walls. These baskets had their bottom but each time a goal was scored, one had to climb the wall and retrieve the ball manually. Later the bottom was removed so that the ball automatically falls out of the basket. zzThe first Basketball game was played by 5 players in each team in January, 1892 after redefining the game rules. zzContinuous efforts were made to change the rules of playing basketball and to include this game in Olympics 1928 and 1932 by American Basketball Training Association. zzIn 1932, International Basketball Federation was formed. zzIn Berlin Olympics 1936, the game of Basketball for men was included for competition. zzIn 1946, the Basketball Association of America (BAA) was formed and the first basketball match was played between Toronto and New York in Canada. zzIn 1949, the National Basketball Association was formed. zzIn India, the basketball was introduced around 85 years ago by YMCA, Madras (now Chennai). zzIn 1950, the Indian Basketball Federation was formed. zzIn 1976 Olympics, the game of Basketball for women was included for competition. ¾¾ Basketball : This is a timed game played between two teams with five main players in each team. This game involves one spherical ball and two baskets on a hoop and a backboard at an elevation from the ground along the two length-ends. The teams have to shoot the ball through the basket hoops and credit score is awarded on the basis of how and by whom the ball was passed through the hoop. Players dribble the ball and use their fingers to shoot the ball. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 47]

¾¾ Strategy and Tactics of Basketball : zzThe strategy of the game is decided immediately after the toss. The captain winning the toss has the choice of selecting the basket to defend or take the first shot. zzPreplan the game strategy before the game start by deciding the formations and positions to be acquired by the players. The strategy can be changed during the play also to adjust with other team’s strategy. zzDribble and pass the basketball in short passing style and try moving forward with basketball and shoot baskets from various points. zzDepending on the skill of players, the offensive or defensive basketball strategy is followed. ¾¾ Improving performance in Basketball : zzYou can improve performance in basketball by:  Devote more time on practice  Repeating the steps develops specialization  Focus on few high-quality repetitions than on a lot of sloppy ones  Make sure to have a solid foundation  Inculcate the sense of self-discipline  Self-motivation is more important than external motivation  Do not practice only that what you can perform comfortably, strain your body to learn what you cannot perform comfortably zzTake help of a coach to use drills provided by the coach, to polish your basketball specific skills. zzUse various drills and decrease body fat percentage to increase various athletic skills. zzFollow weight training and dieting programs to build body’s muscular strength. ¾¾ Terminologies : zzHeld-ball : A situation when both the opponent players hold the basketball and neither of them can get possession of basketball from the other. In this case, referee throws up the basketball in air between the two players. zzJump-ball : A situation to toss the basketball between the opponent players at the time of starting and restarting the game. zzRebound : A situation when the basketball bounces off after hitting the backboard or basket without scoring a basket. zzThrow-In : Restarting a game when the basketball goes out of bounce. zzSet Shot : A shot that is taken from a well-defined position which cannot be slowed or inferred or blocked by the opponent players. zzFree throw : Unopposed attempt to score from the foul line or restricted area. It is generally awarded when a foul has been committed on a shooter by the opponent team. zzMultiple-throws : More than one free throw awarded for a single foul. zzDodging : A game technique in which the basketball is pretended to be moved or thrown in a direction but is actually moved or thrown in another direction. zzDribbling : A gaming technique in which the player moves forward along with bouncing the ball on the floor. zzPersonal Contact : A foul in which a player is pushed, tripped, or held by a player from the opponent team. zzTechnical foul : A foul in which there is no personal contact between the players but the game rules are not followed by the players individually or team as a whole or coach of the team. zzMultiple foul : A foul committed by more than one player at the same time. TOPIC-2 Rules and Laws of the Game Quick Review ¾¾ Play Court : zzIt is rectangular, flat, hard and leveled, free from any obstructions. zzThe boundary lines are in white colour. zzThe longer boundary lines are called side lines and shorter boundary lines are called end lines. zzEach end line has a parallel line outside the plat court which is called free-throw line. zzThe center line divides the center circle in two halves. zz3-point field goal area – this area includes play court, parallel lines at a distance of 0.90 m of the side lines and a semicircle of radius 6.75 m from the outer edge of the circumference perpendicular to opponent’s basket. [48 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zzNo-Charge Semicircle – area formed by parallel lines perpendicular to the end line and semicircle of radius 1.25 m from the inner edge of circumference from the center of the basket. ¾¾ Rules for Substitutes : A substitute becomes a player and vice-versa when: zzDuring the play the official gives the permission zzDuring time out or interval the scorer gives the permission ¾¾ Rules for team : zzA team can have 12 players (including the captain), a coach, an assistant coach and maximum 5 team followers. At any given time during the play, 5 players of each team can be on the play court. ¾¾ Rules for Uniform : zzThe Shirts must be of same colour for all the players of a team. zzThe Shorts must be of same colour for all the players of a team. zzThe colour of the shorts can be different from that of shirts. zzThe undergarments longer than the shorts are permitted only if they are of the same colour as that of shorts. zzThe shirts must be tucked into the shorts. ¾¾ Rules of Time : zzThere must be interval of play of 20 minutes before the scheduled time of the game and also before each extra period. zzAn interval of play 20 minutes before the beginning of a period and ends with beginning of each period. ¾¾ Start and End of period and game : zzThe first period starts when the jump ball is tapped by the jumper. zzThe subsequent period(s) start when the throw-in ball is tapped by the player. zzThe team named first in the match takes the left bench and the other team takes the right bench. zzThe baskets are exchanged in the second half of the match. zzIn case, the match is extended beyond the fourth period, the baskets are not exchanged and remain same as in the fourth period. zzThe period and game ends with the signal of the official clock of the match. ¾¾ Rules of the Ball used for the game : zzThe ball is called dead when  Free throw has been made  Whistle is blown by an official  At a signal of official clock of the game  At the signal of 24-second device zzA ball is called live when  A jump ball is tapped by a jumper  Throw-in ball is tapped by any player  Free-throw ball is at the disposal of free-throw shooter. ¾¾ Goals – Goal is counted on the basis of credit obtained on ball being put into opponent team’s basket. The credit score is awarded as under : zz1 point if goal is scored from a free throw. zz2 points if goal is scored from a 2-point field goal area. zz3 points if goal is scored from a 3-point field goal area. zz2 points if goal is scored after the ball has touched any of the defending team’s players. zz2 points if goal is scored by defending team’s player accidentally throwing the ball in own basket. zzNo point if the ball enters the basket from below or a foul has been committed by the attacking team’s player at the time of goal. ¾¾ Rules for throw-in : At the time of throw-in, the player taking the throw in must: zzRelease the ball within 5 seconds. zzNot touch the ball after throw-in before the ball being touched by any other player. zzNot touch the ball after throw-in but when still outside the boundary lines. zzRelease the ball before entering the boundary line. ¾¾ Rules for time-out : Time-out is granted when the ball becomes dead and game clock is stopped. The duration of each time-out cannot be more than one minute. The number of maximum time-outs can be two per team Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 49]

(during first half), three per team (during the second half) and one per team (during each additional period). Carry-over of unused time-outs from one period to another period is not allowed. ¾¾ Three seconds rule : According to this rule, the player must not remain in restricted area of the opponent team for more than three consecutive seconds, if his team has control of the ball in the front court. ¾¾ Eight seconds rule : According to this rule, whenever a player gains control of the ball, his team must try to move the ball to the front court within next eight seconds. ¾¾ Twenty-four seconds rule : According to this rule, whenever a player gains control of the ball, his team must try to shoot a goal within next twenty-four seconds. ¾¾ Penalty : Penalty is awarded on foul by a player. It is in the form of throw-in if the foul is committed to a player who is not in act of shooting and in the form of free throw(s) if the foul is committed to a player who is in act of shooting. ¾¾ Double foul : A situation when two opponents commit fouls on each other simultaneously or almost at the same time. TOPIC-3 Dimensions of Play Area and Game Equipment Quick Review ¾¾Number of court players in each team : 5 ¾¾Number of substitutes in each team : 7 ¾¾Total number of players in each team : 12 ¾¾Number of officials : 5 (1 Referee, 1 Umpire, 1 Scorer, 1 Time Keeper, 24:second Operator) ¾¾Time duration of game : 10 min (Play): 2 min (Rest) – 10 min (Play) – 10 min (Interval) :10 min (Play) – 2 min (Rest) :10 min (Play) ¾¾Size of court : 28m X 15 m ¾¾Radius of center circle : 1.80 m ¾¾Width of Boundary Lines : 5 cm ¾¾Thickness of backboard : 3 cm ¾¾Height of Lower end of backboard from floor : 2.90 m ¾¾Circumference of basketball : 75 to 78 cm ¾¾Weight of basketball : 600 to 650 g

thrown-in 2m run-off sideline Basketball Backboard And Rim Dimensions 28m 8.325m 0.90m Side line 6 feet wide

End line

3.6m 1.575m 6.75m 42 Inches

2m r

Restr tall

area Measurements apply to all Jowls

15m

un-off Centre Junior High, High School the NCAA

icted circle the WNBA the NBA and FIBA 18 Inches in diameter semi-circle No-change

Three-point line Two point Three point field goal area field goal area 10 feet (3.05 meters) of the ground

End line Sideline 0.15m

2m Team bench area Team bench area 5m Water Mark scorers table Team Bench Team Bench

Basketball Playing Court Basketball backboard [50 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII TOPIC-4 Game Techniques and Skills Quick Review ¾¾ Holding the ball : zzThe ball must be held with fingers spread across the ball and thumbs tilted inwards. zzThe grip must be tight but the hand as such must be relaxed. zzThe ball must be held close to the body. zzThe ball must not be held between the palms. ¾¾ Bounce pass : zzThe ball must be held in front of the chest. zzThe elbows must be close to the body. zzThe arms must be relaxed. zzThe knees must be bent. zzThe weight of the body must be on the heels and not the toes. zzAt the time of passing, both the arms and the legs must be fully extended. zzThe ball must be thrown at a place and force so that it can bounce up to the waist level of the receiver. zzThe pass can be made with a single hand also. ¾¾ Chest pass : zzThe ball must be held in front of the chest. zzThe elbows must be close to the body. zzThe arms must be relaxed. zzThe knees must be bent. zzThe weight of the body must be on the heels and not the toes. zzAt the time of passing, both the arms and the legs must be fully extended. ¾¾ Baseball pass : zzThe ball must be taken behind the head either on right side or left side. zzThe ball must be supported with the fingers and upper part of the palms. zzThe feet must be kept in front of one another. zzThe ball must be thrown with a swing and applying force with the fingers. zzThis pass is usually taken when the ball is to be passed over long distance. ¾¾ Jump shot : zzThe ball must be held in the strong hand with the index finger in line with the center of the ball and second hand on other side of the ball. zzThe knees must be bent. zzThe head must be pointing towards rim of the basket. zzBring elbow close to the forehead and start straightening the knees. Take a leap and shoot the ball with full arms extended towards the basket rim. zzFollow through with the ball. ¾¾ Pivoting : A technique used to move the body in any direction with one foot firm on the ground and other free in air and in movement with the body. This technique is used for dodging the players of the opponent team. ¾¾ Rebounding : It is the technique in which a ball is followed through. zzAs soon as it rebounds from the rim, position to take a jump. zzTake a jump when the ball reaches the height you can reach with your extended arms. zzProtect the ball from the players of the opponent team while returning to the ground from the jump. zzImmediately decide your next action, whether the ball needs to be shot again at the basket or pass to the other temmate. TOPIC-5 Duties and Responsibilities of Officials Quick Review ¾¾ Duties of match referee : zzInspects and approves the stop watch, game clock, 24-second device. zzInspects and approves equipment of the game. zzDesignates table officials. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 51]

zzSelects the basketball for game from atleast two used balls. zzDirects players to remove dangerous objects from the clothing. zzStops game when considers necessary. zzForfeits game as he feels necessary. zzStarts match with jump ball. zzApproves and signs the score sheet. zzRecords number of fouls in each team. zzGives final decision in consultation with the umpire and the other officials. zzGive decisions on points not specified in rules. ¾¾ Duties of timekeeper : zzSets the clock at the beginning of each period. zzStarts and stops the clock as and when signaled by the referee to do so. zzKeeps record of team fouls. zzIndicates the period and period number of the game being played. zzKeeps record of score on the clock for both the teams. ¾¾ Duties of scorer / assistant scorer : zzKeeps record of number and names of the players of each team zzKeeps a record of points scored zzKeeps a record of free throws zzKeeps a record of fouls by each player zzKeeps a record of time out and duration of rests and interval zzKeeps records of substitutes zzMakes signals only during the interval when the ball becomes dead and then becomes live again. ¾¾ Duties of Captain : zzCommunicates with officials during the game, only when the game clock has stopped and the ball has become dead. zzInforms referee about team’s protest to any decision during the game zzSigns scores sheet zzResponsible for overall behaviour of team players during the match.

Start clock Stop clock Stop clock for jump/held ball Stop clock for foul Stop clock for foul (optional bird dog)

Designated spot Visible counts Beckoning substitutes 60-second time-out 30-second time-out Not closely guarded

Bonus free throw for 2nd throw drop one arm-for2throws, use 1 No score Point (s) scored Attempt and if successful Delayed lane Goal counts arm with2fingers-for three use1or2fingersaftersignal 14 throws, use1arm with3finger violation

Match Referee signals [52 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII TOPIC-6 Associations and Tournaments Quick Review ¾¾ The important associations are : zzFIBA : International Basketball Federation OR Federation of International de Basketball (in French) zzABA: Asian Basketball Association zzDIBF : Deaf International Basketball Federation zzBFI : Basketball Federation of India zzIWBF : International Wheelchair Basketball Federation zzEBA : English Basketball Association zzCBC: Caribbean Basketball Confederation zzABF: Amateur Basketball Federation zzNBA : National Basketball Association, USA zzQBF: Qatar Basketball Federation zzSBA: State Basketball Association zzDBA : District Basketball Association ¾¾ The important tournaments are : zzWorld Cup Basketball  Asia Cup Basketball zzEuropean Cup  Olympic Games zzAmerica Cup  Services Trophy zzFederation Cup  National for Women zzWilliam Toad Memorial Trophy zzPrince Vasalat Jha Trophy zzC.Munni Swami Cup  Bangalore Blues Cup zzS.M. Arjun Raja Trophy  All India Ramu Memorial Trophy zzWilliam Jones Cup  B.C. Gupta Trophy zzJunior National Basketball Championships  Sub-junior National Basketball Championships ll Chapter - 5 : Volleyball TOPIC-1 Game – History and Terminology Quick Review ¾¾ History of Game : zzIn 1895 AD, the game of Volleyball was started by William G. Morgan in a Gymnasium of YMCA, America with the name mintonette. zzVolleyball is a simple game to play that requires very less investment. zzIn 1900, Canada became the first country outside USA which started playing volleyball. In 1905, Cuba also started playing it. zz In 1922, the YMCA, New York, organized the first National Volleyball Championship. The rules for the game were defined by YMCA, USA. zzIn 1928, US Volleyball Association was formed and USA started organizing the National Volleyball Championship every year. zzIn 1947 AD, International Volleyball Association was formed. zzIn 1949, the International level first Volleyball Championship was organized at Prague, Czechoslovakia. zzIn 1950, the Volleyball Federation of India was established. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 53]

zzIn 1952, the first National Championship for men was organized in Madras (now Chennai). zzIn 1953, the first National Championship for women was organized in Jabalpur. zzIn 1955, the first Asian Volleyball Championship was held at Tokyo, Japan. zzIn 1964, Volleyball was included in Tokyo, Olympics for both men and women. ¾¾ Volleyball : This game is played between 2 teams with six players in each team. This game involves one spherical ball and a net placed vertically over the central line. The teams have to hit the ball with their hands or arms across the net and credit score is awarded on grounding the ball on the other team’s court. The match generally lasts between 60 - 90 minutes, and continues until a team wins 3 matches. ¾¾ Strategy and Tactics of Volleyball : zzThe strategy of the game starts with matching strategy to the skill level of the team players. zzThe captain winning the toss has the choice of serving, receiving or picking a side to play on. The strategy of play depends on winning or losing the toss. zzVarious tactics should be developed for appropriate serving, receiving, defense, offense and hitting. zzA good serving requires accuracy, power and variety while hitting. zzDepending on the team skills, use different ‘W’ or ‘U’ formations for offense. zzDefensive strategy works well with good communication skills during the play. ¾¾ Improving performance in Volleyball : You can improve performance as a volleyball player by : zzImproving and developing your skills like

 serving overhand

 passing the volleyball properly with a right bump

 attempting a good set

 practicing to hit energetically

 working on offensive blocking etc. zzPracticing and developing team play skills like

 Learning and practicing to play from different positions

 Trying to run after every throw

 Communicating with teammates by saying ‘got’ or ‘mine’ loudly

 Suggesting and listening to new ideas and add them into practice.

 Staying positive and focused even after hitting a ball out or shanking a pass.

 Cheering and encouraging the team zzImproving the body fitness by

 Practicing speedy moves in the court effectively.

 Practicing and working on jumping and using body weight as resistance

 Practicing high vertical jumps using rope, doing squats, tuck jumps etc.

 Doing aerobic exercises, strength training, stamina building workouts etc. to strengthen lower body and core muscles ¾¾ Terminologies : zzDiving : technique of playing a ball while falling on the ground zzBoosting : lifting the ball up for smash zzBooster : player who boosts the ball zzSmash / Spike : technique of hitting the ball down towards the opponent team’s area zzSmasher / Spiker : player who smashes the ball zzServer : player who serves the ball zzBlock : activity to stop the effect of preventing a smash by raising hands from the opponent’s team zzBlocker : player who blocks the ball zzLibero : a special player of the team who can defend but not smash from the attacking area, and wears a different colored dress from the other players [54 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zzDig : it is made by a player who makes the first contact with the ball over the net zzAce : points scored on a service that is not returned zzBall–in-play : starts with hitting of the service zzBall–out-of-play : starts when a fault occurs zzBall-in : when the ball touches the floor inside the boundary line of the play court zzBall-out : when the ball touches the floor outside the boundary line of the play court zzHandling : technique of taking control of the ball and passing it to the teammate zzRound arm service : a serving technique in which the ball tossed in air is hit by a rotating arm zzRally : sequence of play actions starting with waiting of service and ending with game going out of play. zzBall crossing the net : it happens when the ball changes the side of play court while in air above the net. zzBall touching the net : it happens when the ball changes the side of play court after touching the upper edge of the net zzBall in net : it happens when the ball touches the net below its upper edge TOPIC-2 Rules and Laws of the Game Quick Review ¾¾ Play Area : zzIt is rectangular, flat, hard and levelled, free from any obstructions. zzThe surface must not be rough and slippery. zzThe boundary lines are white in colour. zzThe longer boundary lines are called side lines and shorter boundary lines are called end lines. zzThe center line divides the play court in two halves. zzThe play field is divided into five zones:  Front zone : The area between the center line and attack line  Back zone : The area between the attack line and end line  Substitution zone : The area formed by extension of attack lines on both sides of the front zone.  Service zone : The area formed by extension of side lines on both sides of the back zone.  Libero Replacement Zone : The area formed by extension of attack lines and back lines on both sides of the back zone. ¾¾ Net : zzEach extreme end has holes at top and bottom to tie the net to the posts and keep the upper and lower parts of the net taut. zzTwo white bands are attached vertically over the sidelines. zzTwo antenna of cylindrical shape and made of fiber glass are attached on top of the net. zzThe posts must be cylindrical in shape and fixed to the ground. ¾¾ Team : zzA team can have 6 players, 6 substitutes, 1 coach, 1 assistant coach, 1 trainer and 1 doctor. zzThe names of captain and libero must be mentioned on the score sheet. zzOnce the names of the players mentioned on the score sheet are signed by the coach and the team captains, the players cannot be changed. zzThe substitutes may warm-up or sit on team bench and not roam here and there. ¾¾ Equipment : zzA player can wear jersey, shorts, socks and sports shoes. zzThe colour of jerseys and shorts of all players of a team must be uniform. zzThe shoes must be without heels. zzThe jerseys must be numbered for all. ¾¾ Start of match : First the toss is carried. The captain winning the toss has the option to choose the side of play court or make the first service. ¾¾ Rotation : It is the change in arrangement of players in clockwise direction till the side has the right to serve. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 55]

¾¾ Rotational fault : It is the fault committed by non-rotation of players by the serving side. ¾¾ Rules while playing at the net : zzA player may touch the ball beyond the net in air if it does not interfere with the play of the other team. zzA player may penetrate below the net in opponent’s area if it does not interfere with the play of the other team. If it interferes with the play of the other team, the Penetration fault is said to be committed by the player. zzA player may get in contact with the net if it does not interfere with the play of the other team. ¾¾ Rules of Libero : zzCan replace any player in back zone zzCannot serve or block zzThe ball cannot be directly pass to the other team by the libero zzCannot be substituted until injured during a match ¾¾ Rules of substitution : zzA libero can be substituted zzThe scorer must be informed prior to substitution zzThe substitution must be pre-authorized by the referee zzThere can be only six substitutions per team for the entire match zzIn case a player gets injured after a team has already made six substitutions, such player can be substituted as Exceptional Substitution ¾¾ Score : A point is awarded to a team when zzBall touches the ground of the opponent’s play court zzThe opponent team receives a penalty zzOpponent team commits a foul ¾¾ Faults : zzA fault is committed when the game is not played in accordance with the rules. zzIf more than one fault are committed in succession, only the first one is counted. zzIf more than one fault are committed simultaneously, a double fault is counted. zzA fault is committed when  Team cannot serve successfully over the net  Ball is stopped, thrown or carried over the net  The players/server steps over the boundary line  The ball is touched by more than 3 players consecutively of the same side  The center line is crossed by any player or the body part of a player ¾¾ Result of a set : In case of the first four sets, a set is won by the team who first scores 25 points. In case both the teams have scored 24 points each, then the set continues till one team is ahead of the other by two points. ¾¾ Result of a match : A match is won by the team who first wins 3 sets. In case, both the teams have won 2 sets each then the fifth set is played only for 15 points and is won by the team who wins that set by atleast 2 points. TOPIC-3 Dimensions of Play Area and Game Equipment Quick Review ¾¾ Number of players in each team : 6 ¾¾ Number of substitutes in each team : 6 ¾¾ Number of officials : 7 (2 Referees, 1 Scorer, 2 to 4 Linesmen) ¾¾ Size of playfield : 18 m × 9 m ¾¾ Width of Boundary Lines : 5 cm ¾¾ Circumference of ball : 65 to 67 cm ¾¾ Weight of ball : 260 to 280 g ¾¾ Colour of the ball : Multicoloured ¾¾ Size of net : 9.5 m × 1 m ¾¾ Size of net mesh : 10 cm × 10 cm ¾¾ Height of net from ground : 2 m 43 cm (for men), 2 m 24 cm (for women) [56 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

¾¾ Length of antenna : 1.8 m ¾¾ Distance of pole from sideline : 50 to 100 cm ¾¾ Length of service area : 9 m ¾¾ Size of marks on chest and back of T:shirts : More than 15 cm × 10 cm

net out-of-bounds antenna 2.4 m(8 ft) for men 9m(30 ft) 2.2 m(7ft41/4 in) for women VOLLEYBALL NET HEIGHTS MEN 2.43m attack line 18 m (60 ft) WOMEN 2.24m back line BOYS (10 - 15yrs) 2.35m service GIRLS (13 - 16yrs) 2.15m front area side line zone NET LENGTH 3.5m 200mm centre back zone 9m 60mm zone 3m (10 ft)

NET

3m(10 ft) 3m(10 ft) HEIGHT 21.5 cm (81/2 in) 3m(6 ft7in) safety area circumference approx. 65 cm (26in) @1996 EnoyolopaediaBritannica, Ino. PLAYING SURFACE TOPIC-4 Game Techniques and Skills Quick Review ¾¾ Fundamental skills required for volleyball include serving, passing, setting, attacking, blocking and defensive skills. ¾¾ Tennis service : zzA type of service in which one foot is placed in front of other in the service area. zzThe body faces the net zzThe ball is tossed above the head with the left hand zzThe body bends backward zzWhen the ball comes down, the ball is hit with a swinging right arm, open palm and bent elbow ¾¾ Overhead floating service : zzA type of service in which the ball is tossed higher and slightly in the front zzThe server takes 1 or 2 steps towards the ball and jumps up zzWith a forward swing of the hand, the ball is smashed towards the opponent team ¾¾ Round arm service : zzA type of service in which one foot is placed in front of other in the service area. zzThe body faces the side line zzThe ball is tossed above the head with the left hand zzWhen the ball comes down, the ball is hit with a swinging right arm from below ¾¾ Round house service : zzA type of service in which one shoulder of the server faces the net. zzThe ball is tossed above and is hit by a circular action of the arm causing the ball to spin ¾¾ Floating service : zzA type of overhead service in which the ball is hit with no spin zzThe server hits the ball while jumping zzThe path of the ball is generally unpredictable in this service ¾¾ Overhead pass (Setting) : A technique of passing the ball in which the player passes the ball to opponent team with the tips of finger held in front of the forehead. ¾¾ One man blocking : A technique in which the player tries to intercept the ball when the smash is being made. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 57] TOPIC-5 Duties and Responsibilities of Officials Quick Review ¾¾ Duties of Coach : zzConducts behaviour of match and team outside the playing court. zzContacts second referee for any information. zzChecks names and numbers of players of the team on score sheet zzSigns the score sheet. zzSits on team bench on side nearest to the scorer. ¾¾ Duties of Captain : zzBefore the match  Signs score sheet  Represents the team at the time of toss zzDuring the match  When the ball is out of play, only the captain must communicate with the officials.  Seeks explanation on rules  Submits questions submitted by other players of the team to the officials.  Asks authorization for change of equipment, verification of ground, net, ball, etc.  Verifies position of the team  Requests time-outs and substitutions (in case the coach is not available). zzEnd of match  Thank the referees  Signs the score sheet  Record official protest on the score sheet ¾¾ Duties of First Referee : zzStands on a platform at one end of the net to have a clear view of the game zzBlows the whistle to start and end the match zzOverrules decision of other officials in case of ball is in play, dead, scored, or happening of double foul, side out and other penalties. zzStops play on requests of time-out zzFinal authority for interpretation of rules ¾¾ Duties of Second Referee : zzStands on the other end of the net opposite the first referee zzAssists the first referee for decisions related to  Crossing of center line  Net violations  Illegal rotations  Keeping record of time ¾¾ Duties of scorer : zzSeated on the same side of second referee zzKeeps control of and operates the official scoring devices ¾¾ Duties of Line Judges : zzStand on the two corners opposite the service corners and outside the play court zzSignal the first referee for  Landing of ball (both inside or outside the boundary)  Foot fault by the server  Foot fault by any other player  Passing of ball over or outside the antenna  Touching an overhead object by the ball [58 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

Line Hegal Hit Violation

Delay of Service Hegel Alignment Improper Server Over-the-Net

Net Foul or Net Serve

Lagal I Hegal Attack of Serve/ I Hegal Back Row Attack Back Row Attack Block/Screening BallTouched

Four Hits DoubleHit Ball Lands In-Bounds

Out-of-Bounds/ Antenna Violation Begin Serve

Hlegal Authorizationto Enter Replay/Re-serve Substitution Substituion

Unnecessary Team Time-Out Officials Time-Out Delay End of Game Change of Courts Volleyball Match Referee signals TOPIC-6 Associations and Tournaments Quick Review ¾¾ The important Volleyball Federations/Associations are : zzFIVB : Federation International de Volleyball (French) OR International Volleyball Federation (English) zzAVF : Asian Volleyball Federation zzVFI : Volleyball Federation of India zzEVC : European Volleyball Confederation zzCVF : Czech Volleyball Federation zzVA : Volleyball Australia zzUVA : United Volleyball Association zzJVA : Japan Volleyball Association zzVAS : Volleyball Association Switzerland zzVE : Volleyball England zzTVF : Turkish Volleyball Federation ¾¾ The important Volleyball tournaments are : zzWorld Cup Championship zzFederation Cup (National) zzAsia Cup zzCanada Cup zzNew Zealand Open zzGrand Champions Cup Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 59]

zzSuper Challenge Cup zzIndia Gold Cup zzHamburg Open zzItalian Open zzShiwani Gold Cup zzNational Women Poornima Trophy zzYouth National Championship zzNational Club Volleyball Championship zzJunior National Volleyball Championship ll Chapter - 6 : Badminton TOPIC-1 History and Terminology Quick Review ¾¾ History of Game : zzAn earlier version of badminton play called battledore (earlier name of racket) and shuttlecock was being played at various places of Europe and Asia. zzBefore 17th century, some evidences show that the game was played in China too. zzDuring the 17th century, badminton was being played at Badminton House in Gloucestershire in England, as per the available evidences. zzIn around 1870s, badminton was played in Pune (Maharashtra, India) too. Here, the game was popular with the name of Poonah. The first rules for this game were defined in 1873. zzIn 1873, the first Badminton Club was established in Bath (Folkestone, England). zzTill 1887, the game was played with Pune rules which were then revised twice by the Bath Badminton Club in 1890. zzIn 1893, the Badminton Association of England was formed. zzIn 1934, the International Badminton Federation was formed. zzIn 1934, the first All India Championship was organized in Calcutta (now Kolkata) along with the formation of Badminton Association of India. zzWith increasing popularity of badminton, the World Championship Thomas Cup was started in 1948. zzIn 1957, the Women’s Championship Uber Cup was started. ¾¾ Badminton : This game is played between 2 individuals or 2 pairs. This game is played with a pair of rackets, a shuttlecock and a net placed vertically over the central line. The player/pairs have to hit the shuttle with their rackets across the net and service change / credit score is awarded on grounding the shuttle in the other team’s court. ¾¾ Strategy and Tactics of Badminton : zzThe strategy of the game starts with matching strategy to the skill level of the opponent. zzThe player/pair winning the toss has the choice of serving or picking a side to play on. zzVarious tactics should be developed for appropriate serving, receiving, defending, smashing and hitting. zzA good serving requires accuracy, power and variety while hitting the shuttlecock. zzThe most successful tactic is to hit a shuttlecock in a way and direction which is most uncomfortable to return for the opponent. For example, hitting the shuttlecock across so that the opponent has to run here and there, giving right hand strokes to a left handed opponent. zzThe back hand serve must be preferred in comparison to the forehand serve. zzThe straight low serve is also a successful serving stroke. ¾¾ Improving performance in Badminton : You can improve performance as a badminton player by: zzDeveloping good concentration and quick reflex actions zzStaying hydrated to avoid lack of concentration and headache during the game [60 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zzHaving meal around 90 minutes before the session or game zzHaving sports drink and energy bars during the game intervals zzDoing warm-up and stretching exercises before training and tournaments zzUsing the right equipment like badminton racket and shoes zzImproving and developing your skills like  serving overhand  practicing to hit energetically  working on blocking, smashing and dropping etc. zzPracticing and developing team play skills like  Learning and practicing to play from different positions  Trying to run after every hit / shot  Communicating with partner (in case of doubles) by saying ‘got’ or ‘mine’ loudly  Suggesting and listening to new ideas and add them into practice. zzImproving the body fitness by  Practicing speedy moves in the court effectively.  Practicing stretching exercises for good flexibility.  Practicing badminton shadow exercises to improve footwork, speed and muscular endurance and to avoid early fatigue feeling.  Doing aerobic and anaerobic exercises, rope skipping exercise to improve muscular leg strength, ankle and wrist motion to jump and hit smash in the game. ¾¾ Terminologies : zzBird : a common name for a shuttlecock zzToss / Lob : a stroke used to send the shuttlecock to the base line of the opponent travelling high up in the air zzSmash : a stroke in which the shuttle is hit hard in downward direction in an attempt to finish the game zzRally : continuous exchange of valid shots during a game until the shuttle drops on the court zzServer : a person who starts the play by serving the shuttlecock zzSide-out : a situation when a player / pair ends the serve and the service is transferred to the opponent zzMatch-point : the final point, the winner of which, wins the match zzCarry : when the shuttlecock does not bounce back immediately after being hit by the racket in an illegal manner. zzCross-court : a situation in which the shuttlecock crosses into the opponent’s court diagonally. zzFoot-fault : a situation when the foot of any of the player is placed on the ground in an illegal position zzDrop : a situation when a shuttlecock falls very near to the net in the opponent’s court but is still returned by the opponent TOPIC-2 Rules and Laws of and Game Quick Review ¾¾ Court : zzIt is rectangular, flat, hard and leveled, free from any obstructions. zzThe surface must not be rough and slippery. zzThe boundary lines are in white or yellow colour. zzHeight of posts from surface should be 1.55 m zzNet must be of fine cord, dark coloured, even thickness, mesh between 15 mm to 20 mm. ¾¾ Shuttle : zzIt may be of natural or synthetic material zzIt should have 16 feathers fixed in the base. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 61]

zzFeather length must be same for all and between 62 mm to 70 mm. zzRadius of the circle formed by upper tip of feathers must be between 29 mm to 34 mm. zzA non-feathered shuttle with same dimensions can also be used. zzIf a full underhand stroke is made at a upward angle and in parallel direction to sidelines, a correct shuttle must land between 530 mm to 990 mm ahead of the other boundary line. ¾¾ Toss : The player winning the toss has a choice to select between serve and side. The losing side chooses the other option. ¾¾ Score : zzA match is divided into three games of 21 points each. zzThe player who wins 2 out of 3 games is declared winner. zzWhenever a serving player wins, 1 point is added to the score. zzWhenever the receiving player wins, the service gets changed. zzIf both the players score 20 points each, the player who first scores two more points wins the game. zzIf both the players score 29 points each, the player who scores 30th point first wins the game. ¾¾ Interval : zzA one minute interval is allowed when the leading player scores 11 points. zzA two minute interval is allowed between each game, the sides are changed at the end of each game. ¾¾ Serving errors : zzThis situation happens when a player serves :  Out of turn  Wrong side of court zzThe error upon discovery is corrected and the existing score continues ¾¾ Faults : A fault is committed when zzThe service is not correct zzThe shuttle gets caught in the net and remains suspended there zzThe shuttle passes over the net but gets caught in the net zzThe shuttle lands outside the boundary lines zzThe shuttle passes under the net zzThe shuttle passes through the net zzThe shuttle touches the ceilings zzThe shuttle touches the side walls zzThe shuttle touches the player zzThe shuttle touches the dress of the player zzThe shuttle gets caught in the racket zzThe shuttle is hit by the receiver’s partner (in case of doubles) zzThe player touches the net or posts zzThe player enters the opponent’s area zzThe player obstructs the play of the opponent zzThe player makes gestures, comments or distracts the attention of the opponent in any other way ¾¾ Let : A let is a situation in the game that can be called by umpire or any player when the game is intended to be halted. zzThe situation of ‘let’ arises when :  Service is made before the receiver is ready  A double fault is committed simultaneously by both the server and the receiver at the time of service  The shuttle gets caught in the net after a service is returned  If the shuttle completely disintegrates from the base during the play  Any accidental situation zzIn case of let, the score is counted only till the service prior to the service of let ¾¾ Service : zzThe server and the receiver must stand at diagonally opposite corners of the court. zzThere should not be any undue delay in service. zzNone of the feet of server and receiver shall be fully in air at the time of service zzThe server must hit the base of the shuttle with the racket while serving [62 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zzThe shuttle must be below the waist height of the server at the time of being hit zzThe initial direction of the shuttle after being hit by the server must be upwards zzThe server must not serve till the receiver is ready zzThe service must be done from right service court if the server has scored even number of points in the game zzThe service must be done from left service court if the server has scored odd number of points in the game.

TOPIC-3 Dimensions of Play Area and Game Equipment

Quick Review ¾¾ Number of players : 2 (singles), 4 (doubles) ¾¾ Number of officials : 7 : 11 (1 Match Referee, 1 Umpire, 1 Service Umpire, 4 to 8 Linesmen) ¾¾ Size of badminton court : 13.40 m × 5.18 m (singles) 13.40 m × 6.10 m (doubles) ¾¾ Width of Boundary Lines : 4 cm ¾¾ Weight of Shuttlecock : 4.74 g to 5.50 g ¾¾ Number of feathers : 14 to 16 feathers ¾¾ Length of Racket : 27” ¾¾ Weight of Racket : 85 g to 140 g ¾¾ Length of Racket frame : 11” ¾¾ Width of Racket frame : 9” ¾¾ Width of net : 2’ 6” ¾¾ Height of net : 5’ (from center), 5’1” (from posts) ¾¾ Side gallery : 1’ 6” on each side ¾¾ Back gallery : 2’ 6” on each side ¾¾ Maximum number of sets : 3

Sid e Lin Sid e 8m e fo .1 Lin r D 5 e o fo ub m r S le 5 C in s 1.5 e gle 6m nte s 0.4 r L in e

t Ne

ht ig e R vic er rt S ou s C ble ou eft e r D L ic fo v t e s m er in le 8 S our L e g .9 C e in in 1 ic L r S erv ary fo S nd e g u Lin on Bo e m L k ic 6 ac rv m 3.9 B Se 6.1 ng Lo nd 6 m a 0.7 Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 63]

Equipment Head

racket approx. 3-3.5 oz (85-100 g) 9in (230 mm)* Shaft Threat shuttlecock feathers approx. 0.17 oz (5 g)

11 in (290 mm)* 1in 2.65 in (25-28 mm) (68 mm)

cork base *maximum 2.75 in (70 mm)*

0.76 m (2 ft6in)

1.55 m (5 ft1in) 1.524 m (5 ft)

TOPIC-4 Game Techniques and Skills

Quick Review ¾¾ The basic skills required for the game of badminton are : zzService zzLob zzDrop zzNet Play zzBackhand zzSmash zzCorrect Footwork etc. ¾¾ The racket can be gripped with forehand or backhand. ¾¾ Forehand stroke : The stroke in which the shuttle is returned from the right hand side of the player. ¾¾ Backhand stroke : The stroke in which the shuttle is returned from the left hand side of the player. ¾¾ Drop shot : A gentle stroke in which the shuttle is aimed to drop immediately after crossing the net. ¾¾ Drive : A stroke in which the shuttle is returned parallel to the ground. ¾¾ Block : A defensive stroke to return a smash. ¾¾ Forehand smash : The stroke in which the shuttle is returned holding the racket from the base of the handle in a forehand grip. [64 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII TOPIC-5 Duties and Responsibilities of Officials Quick Review ¾¾ Duties of match referee : zzOver all in-charge of the tournament zzEnsures that the tournament is conducted in accordance with the rules of the game zzEnsures that facilities given to the players are adequate zzEnsures appointment of internal representation zzEnsures that the number of technical officials appointed for the tournament is sufficient ¾¾ Duties of Umpire : zzEnsures that the scoring device is correct zzEnsures adequacy of the net and the posts zzEnsures fair toss zzEnsures that the officials are present on their places zzKeeps the written record of scores zzKeeps a record of all faults during the game zzKeeps a record of official warnings issued to players during the game zzEnsures the stop of tested shuttles is sufficient or not zzEnsures the game equipment with the players is in accordance with the standards zzKeeps a record of misconducts during the game zzGives decision on appeal or dispute during the match zzAppoints line judge and service judge in discussion with the referee ¾¾ Duties of Line Judge : zzJudges whether the shuttle is in or out of boundary lines when it lands on the court zzThe decision of in or out must be declared both verbally and with signals. ¾¾ Duties of service judge : judges whether service is in accordance with the rules of the game. TOPIC-6 Associations and Tournaments Quick Review ¾¾ The important Badminton Federations/Associations are : zzBWF : Badminton World Federation zzBAC : Badminton Asia Confederation zzBAI : Badminton Association of India zzBE : Badminton Europe zzBCA : Badminton Confederation of Africa zzBO : Badminton Oceania zzBPA : Badminton Pan Am zzSAF : South Asian Federation zzOCA : Olympic Committee of Asia zzIOA : Indian Olympic Association zzSGFI : School Games Federation of India ¾¾ The important Badminton tournaments are : zzWills World Cup zzAsian Games zzThomas Cup (Men) zzUber Cup (Women) zzChina Cup zzKonika Cup zzEuropean Cup zzYonex Cup Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 65]

zzMayor’s Cup zzOlympic Challenge Cup (National Women) zzAll England Championship zzInternational Challenge zzShafi Qureshi Cup (National Junior Women) zzNaarang Cup (National Junior Men) zz555 World Cup zzSudirman Cup zzSenior National Badminton Championships ll Chapter - 7 : Tennis TOPIC-1 Game History and Terminology

Quick Review ¾¾ History of Game : zzDuring 12th century, the tennis like game was played by people of Northern France on a grassy surface. They used hand palm, instead of racket, to hit the ball over a heap or pile of some objects. A cork ball was used at that time. The game was called ‘Game of the Palm’. zzInitially, the game was popular among Monks which later was enjoyed by Kings and Royal subjects. zzWith the onset of 16th century, the game was played while wearing gloves. Later, the gloves were replaced by a racket. The play area of the game also changed from open grounds to closed area under controlled conditions. The formal uniform rules of the game were also started to be defined. zzBy the middle of the 16th century, the game gained immense popularity amongst the Royals in Europe. zzIn 19th century, Major W.C. Wingfield gave a new dimension to the game by introducing it to the common people in England. zzIn 1872, the first tennis club of the world was set up at Leamington in Spain. zzIn 1877, the first Wimbledon Championship was held for men. zzIn 1884, with the popularity of the game, the Wimbledon Championship was opened for women also. zzIn 1900, the first international team competition was started as the Davis Cup. zzIn 1988, the game of tennis was re-included in Olympics after being discontinued in 1924. ¾¾ Tennis : This game is played between 2 individuals or 2 pairs. This game is played with a pair of rackets, a tennis ball and a net placed vertically over the central line. The player/pairs have to hit the ball with their rackets across the net and credit score is awarded on grounding the ball in the other team’s court. ¾¾ Strategy and Tactics of Tennis : zzThe strategy of the game starts with matching strategy to the skill level of the opponent. zzThe player/pair winning the toss has the choice of serving or picking a side to play on. zzVarious tactics should be developed for appropriate serving, receiving, defending, smashing and hitting. zzA good serving requires accuracy, power and variety while hitting the ball. zzThe most successful tactic is to hit the ball in a way and direction which is most uncomfortable to return for the opponent. For example, hitting the ball across so that the opponent has to run here and there, giving right hand strokes to a left handed opponent, etc. zzThe slice service must be preferred in comparison to the flat service. ¾¾ Improving performance in Tennis : You can improve performance as a tennis player by : zzReducing the errors zzPlaying cautiously to reduce number of faults zzDeveloping good concentration and quick reflex actions zzStaying hydrated to avoid lack of concentration during the game [66 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zzHaving sports drink and energy bars during the game intervals zzDoing warm-up and stretching exercises before training and tournaments zzUsing the right equipment like tennis racket and shoes zzImproving and developing your skills like  Slice servicing  Focusing on serving accurately rather than hitting it hard  Practicing to hit the ball energetically in receiving the service or returning the stroke.  Working on serving, hitting, lobbing, smashing etc. zzPracticing and developing play skills like  Learning and practicing with one or two patterns of play  Trying to run after every hit / shot  Communicating with partner (in case of doubles) by saying ‘got’ or ‘mine’ loudly  Suggesting and listening to new ideas and add them into practice. zzImproving the body fitness by  Practicing speedy moves in the court effectively.  Practicing stretching exercises for good flexibility.  Practicing exercises to improve footwork, speed and muscular endurance and to avoid early fatigue feeling. zzDoing aerobic and anaerobic exercises, rope skipping exercise to improve muscular leg strength, ankle and wrist motion to jump and hit smash in the game. ¾¾ Terminologies : zzSet : A pack of games in which a player / team first wins 6 Games. zzAdvantage set : A set in which the first player or team to win 6 Games, wins the Set if the lead is of atleast two Games. If the lead is less than 2 Games then the set continues till the lead of 2 Games is achieved. zzTie-Break Set : A set in which the first player or team to win 6 Games, wins the Set if the lead is of atleast two Games. In case the lead is not of atleast two Games, the Set is declared Null and Void. zzServer : The player who starts the set by putting the game into play. zzReceiver : The player who returns or attempts to return the ball served by the server. zzAce : A type of service which is not returned by the receiver and the point is given to the server zzChip Shot : A type of stroke played with a forehand or backhand to under-cut the stroke of the opponent zzTop-Spin : A type of stroke in which the ball is hit in a way that it rotates in perpendicular clockwise direction zzDrive : A type of offensive shot played with additional force as compared with the other shots of the player. zzStance : Stroke playing position of the player.

TOPIC-2 Rules and Laws of the Game

Quick Review ¾¾ Play Area : zzIt is rectangular, flat, hard and lebelled, free from any obstructions. zzThe surface must not be rough and slippery. zzThe boundary lines are in a colour that stands in contrast to the surface of the playing court. zzThe centre line divides the play court in two halves. ¾¾ Net : zzEach extreme end has holes at top and bottom to tie the net to the posts and keep the upper and lower parts of the net taut. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 67]

zzThe posts must be cylindrical in shape and fixed to the ground. zzThe upper edge of the net must be covered with a tight strap. zzThe mesh of net must be so small so as not to allow the ball to pass through the net. ¾¾Racket : zzIt must be made up of metal, graphite or wood. zzThe hitting surface of the racket must be flat. ¾¾ Ball : zzThe ball must be made up of rubber and covered with some woollen or fabric material. zzIt can be yellow or white in colour. zzIt should not have any seam. zzThe ball that can bounce back to 147 cm after being thrown on the floor must be used for game. zzIt can be changed after odd number of games have been played or at the beginning of the set. ¾¾ Start : The match starts with a Toss. The player or team winning the Toss has a choice of selecting the side of the court or start the service in the first game. ¾¾ Change of side : The change of side between the players takes place at the end of odd number of games of each set. ¾¾ Ball in play : A ball is considered to be in play from the time the server hits it till the time, a point is scored or a fault is committed. If a ball touches the boundary lines, it is taken as touching the court bounded by that line and the ball continues to be in play. ¾¾ Ball touches a fixture : If a ball touches a fixture like net, post, etc. after touching the surface of the correct court, the player or team who had last hit the ball scores a point. If the ball touches the fixture before touching the surface of the correct court, the player or team who had last hit the ball loses a point. ¾¾ Order of service : zzIn a singles match, after each game, the roles of server and receiver get exchanged. This means that server in previous game becomes the receiver and receiver in the previous game becomes the server. zzIn a doubles match, the team decides who will serve in the first game. In the next game, one player of the opponent side will serve. In the third game, the partner of the first server will serve. In the fourth game, partner of the opponent server will serve. In this way, every player gets to serve in every fourth game from the previous game in which he/she had served earlier. This rotation continues for the entire set. ¾¾ Order of receiving : In doubles match, the order of receiving is the same as the order of service. Every player gets to receive the service in every fourth game from the previous game in which he/she had received the service earlier. ¾¾ Rules of Service : zzThe server must stand with both feet on ground. zzThe feet must be outside the baseline and not touch the baseline. zzThe feet must not be outside the sidelines if extended beyond the baseline. zzThe server must release the ball in any direction and then hit it with the racket before it touches the ground. zzThe ball after being hit by the server must pass over the net without any part of it touching the net. zzThe ball must land in the service court of the opponent player’s court. This service court must be diagonal to the court from which the service has been made. zzThe first service of the game must be made from right side of the court and the next services of the game must be made alternatively from left and right sides. zzThe service must be made when the receiver is ready to receive. ¾¾ Faults : Faults in a game can be foot fault or service fault. zzA foot fault is committed in service motion, when the server  Walks or runs to change the stance  Any foot touches the baseline  Any foot touches or crosses the baseline where imaginary line drawn from the center mark touches the baseline.  Any foot crosses the area formed by imaginary extension of sidelines beyond the baseline. zzA service fault is committed when :  The server does not or is not able to hit the ball after being released from the hand.  The ball touches a fixture of the game before hitting the correct side of the service court of the opponent.  The ball is touched by the server or any part of the body after being released from the hand. [68 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

 The ball lands in the incorrect court.  The ball touches the net  The ball hits the surface of the server’s court before crossing over the net. zzDouble Fault : In case a service fault is committed, the server gets to serve again from the same side of the court. If again a service fault is committed on the double service, it is counted as a double fault and a point is awarded to the receiver. If the fault is not committed on the second service, the game continues as if there had been no service fault. ¾¾ Let : A let is declared when zzThe ball touches the net but crosses over the net and touches the surface of the opponent’s court. zzThe ball touches the net but crosses over and touches the opponent player’s body or equipment before touching the surface of the court. zzThe ball is served when the receiver was not ready to receive. zzIn case of service let, the service is not taken into account for score. zzIn case of any other let, the whole point is called off and the play is resumed from the immediately last score. ¾¾ Score : zzEvery set has different points called by scorer as:  No point : is called as Love  First point : is called as 15  Second point : is called as 30  Third point : is called as 40  Fourth point : is called as Game zzIf both the players have scored three points each, it is called Deuce. The first point scored by a player after Deuce is called Advantage in favour of that player. If the same player scores consecutively the second point also after Deuce, the score is declares as Game. However, if the next point after Advantage is scored by the opponent, the score returns back to Deuce. zzIn case of a Tie-break Game, the score is called as Zero, 1, 2, 3 etc. The first player or team to score 7 points wins the game. zzA point is scored when :  A double fault is committed  The ball hits a fixture before hitting the opponent’s court  The player touches a fixture with body part, clothes, racket, etc.  The ball touches the racket of the player when it is not in the hand of the player.  The ball is not returned before it bounces twice in the same player’s court.  The receiver touches the ball before it bounces once.  The ball is hit by the player before it has crossed the net in air.  The player changes the shape of the racket while the game is being played.  The player returns the ball and it touches the surface outside the boundaries of the opponent’s court.  The player catches the ball in racket, by hand or any special equipment for the purpose.  The ball is touched by both the players of the same team (in doubles), consecutively. ¾¾ Result : The first player or team to win best of three / five Sets wins the Match.

TOPIC-3 Dimensions of Play Area and Game Equipment

Quick Review ¾¾Number of players : 2 (singles), 4 (doubles) ¾¾Number of officials : 11 : 17 (1 Match Referee, 1 Umpire, 1 Chair Umpire, 4 to 8 Linesmen, 4 to 6 Ball boys) Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 69]

¾¾Size of badminton court : 23.77 m × 8.23 m (singles) 23.77 m × 10.97 m (doubles) ¾¾Width of Lines : 5 cm ¾¾Width of Baseline : 7 cm ¾¾Dimensions of Posts : 1.07 m height and 15 cm diameter ¾¾Colour of Ball : Yellow or White ¾¾Weight of Ball : 56.7 g to 60.24 g ¾¾Diameter of Ball : 6.35 cm to 6.67 cm ¾¾Circumference of ball : 25.4 cm (10 inch) ¾¾Length of Racket : 29” ¾¾Width of Racket frame : 12.5” ¾¾Height of net : 3’ (from center) ¾¾Width of strap of the net : 5 cm ¾¾Service Line : 21’ from center line including line width ¾¾Distance between Baseline and Service Line : 18’ ¾¾Distance of the net post from the side line : 3’

3ins wide Baseline

Sideline

3ft at centre 78ft 21ft service area

4.5ft 27ft (singles)

36ft (doubles)

Circumference Diameter [70 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

TOPIC-4 Game Techniques and Skills

Quick Review ¾¾ Flat Service : A type of service with the minimum spin and played by snapping up the wrist and hitting forward at the middle of the ball. ¾¾ Slice Service : A type of service with the maximum side spin and played by the horizontal face of the racket and hitting forward at the back of the ball. ¾¾ Volley : A type of stroke played close to the net and hitting the ball before it touches the ground surface. ¾¾ Lob : A type of stroke in which the ball is hit high and far in a way that it touches the ground surface near the baseline of the opponent. ¾¾ Smash : A type of stroke played in response to a lob in which the ball is hit hard in downward direction in an attempt to finish the game. ¾¾ Eastern / Shake-hand Grip : A technique of holding the racket horizontally in left hand with strings vertical to the ground surface. ¾¾ Forehand Stroke : A type of stroke in which the ball is hit from the side belonging to the active arm. ¾¾ Backhand Stroke : A type of stroke in which the ball is hit from the side belonging to the inactive arm. To play a backhand shot successfully, the right foot must be in front and slightly across the body. ¾¾ Ground / Passing stroke : A type of stroke played during rallies from the baseline as a powerful attack. TOPIC-5 Duties and Responsibilities of Officials Quick Review ¾¾ Duties of Referee : zzHighest authority of the game with the final decision on any matter. zzFinal authority to decide if the game needs to be suspended due to bad light or bad weather or for any other reason. zzTo decide whether the match needs to be ended in a draw or continue till the result. zzTo overall supervise the conduct of players and other officials connected to the match along with the conduct of the coaches of the players / teams and the spectators. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 71]

zzTo ensure the game is played in a fair way and in accordance with the rules of the game. zzTo work in coordination with the match organizers for finalizing the game schedule. ¾¾ Duties of Chief Umpire : zzTo appoint and substitute the other umpires of the match, that is line umpires and chair umpire. zzTo recruit other officials of the match like referee, line boys, etc. zzTo collect and keep the record of score cards collected from the Chair Umpire. ¾¾ Duties of Chair Umpire : zzTo fill the score card after each point zzTo call line umpire (for foot faults) and service umpire (for service faults) zzTo be seated in the tall chair at the center of the court behind one of the net posts before the start of the match zzTo stop or suspend the match in discussion with the referee. zzTo overrule a line umpire if the Chair Umpire is of the view that a mistake has been committed in their decision. ¾¾ Duties of Line Umpire : zzTo signal ball out at their assigned side lines and base line. zzTo call shots at their assigned side lines and base line. zzTo signal the ball as safe or good if it is within the boundary. zzTo signal faults by the players at their respective ends TOPIC-6 Associations and Tournaments Quick Review ¾¾ The important Tennis Federations/Associations are : zzITF : International Tennis Federation zzAITA : All India Tennis Association zzATF : Asian Tennis Federation zzTE : Tennis Europe zzOTF : Oceania Tennis Federation zzCAT : Confederation of African Tennis zzFTA : French Tennis Association zzETA : Egyptian Tennis Association zzCTA : Chinese Tennis Association zzJTA : Japan Tennis Association zzCOSAT : COnfederacion SudAmericana de Tennis zzCOTECC : COnfederation de TEnnis de Centroamerica Caribe zzATP : Association of Tennis Professionals zzWTA : Women’s Tennis Association ¾¾ The important Tennis tournaments are : zzBy ITF zzGrand Slam (Tennis) or Majors – annual events zzWimbledon zzAustralian Open zzUS Open zzFrench Open zzTeam Cups zzFed Cup (Women) zzDavis Cup (Men) zzHopman Cup (Men / Women) zzJunior ITF Grade A events [72 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zzOrange Bowl zzOsaka Mayor’s Cup zzBy ATP  ATP World Tour Finals / Masters  ATP World Tour 500 / 250 series  ATP Challenge Tour  Indian Wells Masters  Italian / Canadian / Rio / Mexico / Japan / China Open  Barcelona / Miami / Swiss / German / Chile / Malaysian Open zzBy WTA  BNP Paribas Open  Barcelona Ladies / Brussels Open  Commonwealth Bank Tournament of Championships  UNICEF / PTT Pattaya / Monterrey / Tashkent Open zzHall of Fame Tennis Tournament zzAsian / Olympic Tennis Championship zzFrench Open Tennis Championship zzVolvo Tennis / Family Circles / Shanghai / Princess / President Cup zzHenken / C.A. Trophy zzNational level Tennis Tournaments – India Federation Cup, Nehru Cup, All India Inter-University Tennis Championship, Talent Series, National Series, Championship Series, National Lawn Tennis Championship, National Grass Court Tennis. ll Chapter - 8 : Swimming

TOPIC-1 Game History and Terminology

Quick Review ¾¾ History of Game : zzIt is thought that human being learnt swimming by observing other animals and fish. zzThe human beings learnt swimming to save lives and not as a sport. zzThe historical evidences show that some Roman warriors were given formal training of swimming. zzThere used to be some swimming competitions organized in ancient Greece and Rome. zzIn 1538, Prof. Nicolous wrote a book on swimming which was first of its kind. zzIn 1828, the first formal swimming pool was setup in Liverpool. zzIn 1896, swimming for men was included as a sport in the Olympics. zzIn 1908, International Swimming Federation (FINA) was formed. zzIn 1912, swimming for women was also included as a sport in the Olympics. zzIn 1928, India participated for the first time in swimming in the Olympics. zzIn 1951, swimming was included as a sport in the Asian Games. zzIn 1973, the first World Cup for Swimming was organized and conducted. ¾¾ Swimming : As a sport, swimming is an individual or team activity in which the participants have to move their body through water by the use of arms and legs. ¾¾ Strategy and Tactics of Swimming : zzTo win a swimming competition, the swimmer must make a different and a specialized stroke or movement, which disturbs the attention of the other swimmers. This reduces their performance and the swimmer using a different movement wins over. zzThe strategy to win is generally dependent upon the conditions of the competitors, the swimming pool itself and the water in the swimming pool. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 73]

zzThe best strategy is to increase the speed of swimming immediately upon taking the last turn. zzIt is also an important strategy to prepare and learn in advance how to prevent from being boxed out between the swimmers on the right and the left. ¾¾ Improving performance in Swimming : You can improve performance as a swimmer by: zzImproving and developing your strokes like  Freestyle  Breaststroke  Backstroke  Butterfly stroke zz Practicing and developing skills like  Learning and practicing to swim with different strokes  Trying to take a break after every swim.  Suggesting and listening to new ideas and add them into practice.  Staying positive and focused even after completing a lap.  Cheering and encouraging the team . zzImproving the body fitness by  Practicing speedy swim movements effectively.  Doing anaerobic and underwater exercises, strength training, stamina building workouts etc. to strengthen body and core muscles. ¾¾ Terminologies : zzSpring board : A board behaving as a spring and used for diving in swimming. zzMarathon swimming : A swimming event in which the swimmers have to swim for distances longer than 10 km. zzDolphin kick : A style of kicking underwater in which legs are simultaneously moved up and down. zzFreestyle : Any style of swimming. zzSomersault : A swimming technique of revolving the body on the surface of the water. zzSwim Over : Winning the race in compliance with all the rules of the swimming. TOPIC-2 Rules and Laws of the Game Quick Review ¾¾ Swimming Pool : zzThe walls of the pool must be parallel to each other and perpendicular to the floor of the pool. zzThe material used in building the walls of the pool must be strong and non-slippery. zzThe gutters in the walls must be covered with grills to prevent accidents. ¾¾ Swimming Lane Ropes : zzThe ropes must run from walls of the starting side to the opposite side. zzThe ropes must be firmly tied to brackets pierced in the walls of the pool. zzThe floats tied to the ropes must be visible above the surface of the water. zzThe ropes for lanes 1 and 8 must be green in colour, those for lanes 2, 3, 6 and 7 must be blue in colour and for lanes 4 and 5 must be yellow in colour. zzThe lanes must be separated only by one rope. zzFrom the starting position, the lane number 0 must be on the extreme right. ¾¾ Standing Platforms : zzThe standing platforms must be solid with no springing or vibrating material. zzThe platform must have hand grips on each of the two sides for the players to hold on while waiting to start. zzThe starting platforms must have properly numbered starting blocks. The number must be displayed on all four sides of the starting block. ¾¾ Indicators for Backstroke Turn : zzFlagged ropes between the lanes and around 1.8 m above the surface of water must be hung. zzThe flags for turnaround must be marked around 15.0 m before the wall from which the turn is to be taken. [74 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

¾¾ Water : zzThe temperature of the water must be maintained and kept constant throughout the race. zzThere must not be any movement in the water except the activity of the players. zzThe water level must remain constant throughout the race. ¾¾ Start of race : zzIn case of Freestyle, Breaststroke, Butterfly and Individual Medley, the race starts with a dive. The swimmers step-up on the starting platform after long whistling by the Referee. They change to starting position upon signal of the starter with one foot at the front edge of the starting platform. Once all the swimmers take the position and are still, the starter gives the signal to start the race. zzIn case of Backstroke and Medley Relay, the race starts directly from the water only. As soon as a long whistle is blown by the Referee, the swimmers enter the water. They return to the starting place upon second long whistle blown by the Referee. They take the starting position upon signal of the starter. Once all the swimmers take the position and are still, the starter gives the signal to start the race. zzIn case there is an early take-off by a swimmer, he/she stands disqualified from the race. ¾¾ Rules of Race : zzSeparate races must be organized for separate genders. zzEach swimmer must start, continue and complete the race in the same lane. zzWhile taking a turn, the push must be taken from the wall only and not from the floor of the pool. zzA swimmer can stand in the pool but cannot walk. zzA swimmer cannot pull the rope which is separating the lanes. zzObstructing the other swimmers is considered as disqualification from the race. zzEach relay team can have a maximum of four swimmers. zzA relay team stands disqualified if any foot of the next swimmer loses contact with the starting platform before the previous swimmer touches the wall of the swimming pool. zzThe order of competing of the members of the relay team must be decided and informed to officials in advance. zzEvery member of the relay team can compete only once in a race. zzThe swimmers who have completed the race must come out of the swimming pool at the earliest without creating disturbance / obstruction for the remaining swimmers still completing the race. ¾¾ Rules for recording time : zzIn case the use of automatic equipment is being made, the time is recorded upto 1/100th of the second. zzOut of the three watches being used, if two watches show the same time and one watch shows a different time, then the same time shown by the two watches is taken as the official time for completing the race by the swimmer. zzIf all the three watches being used show a different time, then the time shown by the watch which falls between the other two times is taken as the official time for completing the race by the swimmer. ¾¾ Rules related to Freestyle or Front Crawl : zzIt is the fastest way to move between the two ends of the swimming pool. zzIn medley events, the freestyle portion of the medley is done with a swimming style that has not been already done in that medley. zzIn this style, the swimmers  Use alternating arm and leg actions.  Breathe on the side.  Use forward start from the starting block.  Can use dolphin kicks and fish kicks.  Do flip turn from the wall.  Complete the race by touching the finish wall by any of the body part.  Must bring head above the surface of the water on or before 15 m from the start of the race as well as at the time of taking each turn. ¾¾ Rules related to Backstroke or Back Crawl : zzIt is similar to the freestyle except the fact that it is upside down. zzIn this style, the swimmers  Use alternating arm and leg actions.  Breathing can be easily done as the mouth of the swimmer is above the surface of the water.  Must keep their feet in contact with the starting wall when the race is about to be started.  The hands at that time must be holding the starting grip.  As soon as the race starts, the swimmers must rotate in a way so that their belly is turned upwards.  While taking turns, the swimmers rotate their belly down. Push the wall with their back and take a flip turn. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 75]

 Complete the race in belly-up position by touching the finish wall by any of the body part.  Must bring head above the surface of the water on or before 15 m from the start of the race as well as at the time of taking each turn. ¾¾ Rules related to Breaststroke : zzThe race is done in a belly-down position. zzIn this style, the swimmers  arms are kept in Y-shape. Then both arms are pulled together to under the face of the swimmer and then extending further till the waist.  with frog kicks, the swimmers move forward.  the left and right parts of the body of the swimmer in a mirror-like style.  use a forward start from the starting block.  while taking turns, the swimmers touch the wall with both the hands, rotate and then take push from the wall.  can remain under water for as much time as the swimmer wants.  complete the race by touching the wall with both the hands. ¾¾ Rules related to Butterfly Stroke : zzThe race is done in a belly-down position. zzIn this style, the swimmers  pull both the arms together.  with butterfly kicks and both legs doing the same action, the swimmers move forward.  breathe forward.  use a forward start from the starting block.  while taking turns, the swimmers touch the wall with both the hands, rotate and then take push from the wall.  must bring head above the surface of the water on or before 15 m from the start of the race as well as at the time of taking each turn.  complete the race by touching the wall with both the hands. ¾¾ Rules related to Medley : zzIn these races, all four strokes : Butterfly, Back, Breast and Freestyle are done and in this order only. zzBefore changing from one style to the other, the swimmers must touch the wall. zzThe individual rules of each swimming style must be followed while performing that specific section of the medley race. zzIn case relay medley race, each style is done by a different swimmer, whereas in case of individual medley race, a single swimmer is required to do all the four swimming styles. ¾¾ The various lengths for which gender specific swimming races being organized are :

Type of Stroke Men’s Women’s Freestyle 50m, 100 m, 200 m, 400 m, 1500 m 50m, 100 m, 200 m, 400 m, 800 m Back 50m, 100 m, 200 m 50m, 100 m, 200 m Breast 50m, 100 m, 200 m 50m, 100 m, 200 m Butterfly 50m, 100 m, 200 m 50m, 100 m, 200 m Medley (Individual) 200 m, 400 m 200 m, 400 m

Type of Relay Men’s Women’s Freestyle 4 X 100 m, 4 X 200 m 4 X 100 m, 4 X 200 m Medley 4 X 100 m 4 X 100 m [76 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII TOPIC-3 Dimension of Play Area and Game Equipment Quick Review ¾¾ Length of the Swimming Pool : 50 m ¾¾ Breadth (Width) of the Swimming Pool : 25 m or more ¾¾ Depth of the Swimming Pool : 1.80 m or more ¾¾ Number of lanes : 8 lanes, 10 lanes (for international competitions) ¾¾ Width of Lanes : 2.50 m each ¾¾ Height of the starting platform from water level : 0.50 m to 0.75 m ¾¾ Area of the starting platform : 0.5 m × 0.5 m ¾¾ Maximum Slope of the starting platform : 10 or less ¾¾ Temperature of Water in the Swimming Pool : 25°C to 28°C ¾¾ Number of officials : 47:55 (1 Referee, 1 control room supervisor, 4 stroke judges, 2 starters, 2 Chief inspector of turns – 1 on each side of the pool, 16-20 inspector of turns – 1 on each side of each lane, 1 Chief recorder, 2 Clerks of Course, 1 Announcer, 1 Chief Timekeeper, 16-20 Timekeepers)

Starting Platform Lane Rope Lane Markings 5m 15 m 50 m

Lane 0

Lane 1

Lane 2

Lane 3

Lane 4

m Lane 5

25 Lane 6

Lane 7

Lane 8

m Lane 9

2.5

Fast Start Rope

Backstroke Turn Indicator Backstroke Turn Indicator Fig. : Swimming Pool Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 77]

Swimming Starting Blocks

0.5 m/ 0.5 m/ 1.6 ft 1.6 ft 10° max

0.5-0.75 m/ 1.6-2.5 ft above water

0.3-0 6m/ 1-2 ft above water

TOPIC-4 Game Techniques and Skills Quick Review ¾¾ Backstroke : A swimming stroke in which the swimmer remains in a belly up position, that is, swims while staying on the back. This position is maintained from starting to termination of the race, except while taking turns. The movement in water is made by a combination of alternate leg and arm movement. ¾¾ Breast stroke : A swimming stroke in which the swimmer remains in a belly down position. The movement in water takes place by using frog kicks and sweeping action of the arms in front and below the body of the swimmer. ¾¾ Butterfly stroke : A swimming stroke in which the swimmer remains in a belly down position. The movement in water takes place by using dolphin kicks and simultaneous and mirror image movement of both the arms and the legs. ¾¾ Free style : In this, the swimmers neither push-off the bottom of the pool nor pull on the lane line. The participant should touch the far wall with their body and allowed to use any stroke. TOPIC-5 Duties and Responsibilities of Officials Quick Review ¾¾ Duties of Referee : zzComplete authority over all officials of the race. zzEnsures that the officials are in position at the start, during and at the end of the race. zzSignals swimmers to remove all clothing except the swim wear by whistling. zzDisqualifies any swimmer who violates any rule of the race. zzInterrupts the race at any stage to ensure compliance of rules if there is any violation of the same. ¾¾ Duties of Control-Room Supervisor : zzSupervises time recording machine and timing cameras. zzCross-checks the manual results with the computer printouts. zzEnsures that there is no early take-off by any swimmer. zzReviews video back-ups in case of any early take-off. zzControls the withdrawals by swimmers if any after the heats and the finals. zzEnters and lists the result and scores on official forms. ¾¾ Duties of Starter : zzCompletely controls the swimmers from commencement of race to termination of race. zzReports the Referee about delay in start, disobedience, misconduct, etc., by any swimmer. zzDecides whether there has been a fair start of the race. zzStand on the side of the pool within 5 m of the starting edge of the swimming pool at the start of the race. [78 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zzSignals the start of the race in a clear and loud manner. ¾¾ Duties of Clerk of Course : zzAssembles the swimmers before the starting of the race. zzReports to the Referee about any violation in advertisement. zzReports to Referee if a swimmer is not present when called by the Clerk of Course ¾¾ Duties of Chief Inspector of Turns : zz Ensures that Inspectors of Turns are performing their duties. zz Receives reports from Inspectors of Turns in case of any violation of rule. ¾¾ Duties of Inspectors of Turns : zzEnsures that the swimmers take the turns, touch the end points and end the turns in accordance with the rules. zzRecords number of laps completed by each swimmer in their respective lanes in case of 800 m and 1500 m races. zzUses semi electronic equipment with under water display for keeping the records. zzGives a warning signal to the swimmer when the swimmer is two lengths and 5 meters away from the finish point. zzEnsures that the swimmers are in contact with their respective starting platforms at the time of start of the race. zzReports any violation of rules by the swimmer to the Chief Inspector of Turns. ¾¾ Duties of Judges of Stroke : zzStands at each side of the pool. zzEnsures that the rules related to the swimming stroke are being complied with. zzAssists Inspectors of Turns by observing the turns and finishes of the swimmers. zzReports violation by any swimmer to the Referee ¾¾Duties of Chief Timekeeper : zzAssigns seating positions and lanes to each Timekeeper. zzCollects time record of each swimmer from the respective Timekeepers. zzInspects watches of the Timekeepers for accuracy. zzRecords or examines the official time taken by swimmer of each lane. ¾¾ Duties of Timekeepers : zzRecord the time taken by the assigned swimmer in the lane. zzGet the watches standardized by the management committee. zzStart and stop the watches at the respective signals to do so. zzSubmit the time record of the swimmer to the Chief Timekeeper immediately upon completion of the race. zzPresent the watch for inspection if required by the Chief Timekeeper. ¾¾ Duties of Chief Finish Judge : zzAssigns position and lane to each Finish Judge. zzCollects records and results sheets from all Finish Judges upon completion of the race. zzReports order of finish as recorded by the Automatic Officiating Equipment upon completion of the race. ¾¾ Duties of Finish Judges : zzTake position on raised stands at the finishing ends. zz Decide and report the placing of swimmers. zzMust not accept responsibilities of Timekeepers in the same race. ¾¾ Duties of Recorders : zzCheck results from computer print-out after the completion of race. zzWitness the signing of results by the Referee. zzControls the withdrawals by swimmers if any after the heats and the finals in consultation with the Referee. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 79] TOPIC-6 Associations and Tournaments Quick Review ¾¾ The important Swimming Federations/Associations are : zzFINA : International Swimming Federation zzAASF : Asian Amateur Swimming Federation zzSFI : Swimming Federation of India zzOSA : Oceania Swimming Association zzASUA : Swimming Union of the Americas zzLEN : European Swimming League zzCANA : African Swimming Confederation zzAASF : Asian Amateur Swimming Federation ¾¾ The important Swimming tournaments are : zzThe Olympics zzWorld Cup Swimming Championship zzAsian Games Swimming Championship zzSAF Games zzNational Swimming Championship zzCommonwealth Games zzAll India Inter University Swimming Championship ll Chapter - 9 : Athletics

TOPIC-1 Game History and Terminology

Quick Review ¾¾ History of Game : zzThe term athletics have been derived from Greek Word ‘athlon’ meaning competition. The term athlete means one who participates in a competition. zzIn 776 BCE, the first record of organized athletic events is available. These were the Olympics held at Olympia in Ancient Greece. ¾¾ Athletics : Athletics is an umbrella of events under which more than 30 different events are covered. These events are classified as: zzTrack events : The track events consist of running events like short distance race, middle distance race, long distance race, obstacle race, sprints, marathons, etc. zzField events : The field events consist of jumping events like high jump, long jump, pole vault, triple jump, etc. and throwing events like javelin throw, hammer throw, discus throw, shot put, etc. ¾¾ Strategy and Tactics of Volleyball : zzThe athletes must be aware of the rules applicable to the type of athletics for which the athlete is preparing. zzPlay with the emotional and temperamental abilities of the opponents. zzUse the best quality instrument. zzCreate frustration in the minds of the opponents and lower their confidence on self-skill and sport equipment. ¾¾ Improving performance in Athletics : You can improve performance as an athlete by : zzUse of standardized and good quality sport equipment. zzPracticing energetically zzLearning and practicing to perform from different positions zzSuggesting and listening to new ideas and add them into practice. zzStaying positive and focused throughout the competition. [80 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zzImproving the body fitness by  Practicing moves effectively.  Practicing high vertical jumps using rope, doing squats, tuck jumps etc.  Doing aerobic exercises, strength training, stamina building workouts etc. to strengthen lower body and core muscles.  Taking good care of feet.  Exercising and practicing under extreme conditions. ¾¾ Terminologies : zzSprint : A fast race of not more than 400 m. zzHurdles : A racing event in which standing frames are put all along the track and the athletes are required to run and jump clearly over the hurdles. zzSteeplechase : A long distance race of around 2000 m to 3000 m having a combination of barrier obstacles and water troughs over which the athletes are required to jump clearly. zzMarathon : A long distance race of around 42 km. zzBaton : A stick or a cylindrical substance passed from one athlete to another in a relay. zzStagger : The starting point of the athletes in the outer lane(s) so that all the athletes have to run the same distance. zzLap : One section of a middle distance and a long distance race. zzBell Lap : The final lap of a middle and long distance race. zzDecathlon : Athletic event comprising of 10 activities (for men). zzHeptathlon : Athletic event comprising of 7 activities (for women). zzDiscus : A heavy metallic disc with a thick center. zzHammer : A heavy metal ball attached to a metal chain / wire. zzJavelin : A spear-shaped light weight object. zzShot put : A heavy ball used to be thrown as far as possible by the athletes. zzHigh jump : A jumping event in which the athletes are required to jump over a bar at a height which is being continuously raised till the time only one athlete can jump over it. zzLong jump : A jumping event in which the athletes are required to jump along the ground as far as possible from the position where the jump started. zzTriple jump : A jumping event in which the athletes cover the maximum distance by a combination of a hop, a step and finally a jump. zzPole Vault : A jumping event in which the athlete jumps over a very high bar with the help of a long and flexible pole. zzFoul : Any activity of an athlete which is not in accordance with the rules of the sport.

TOPIC-2 Rules and Laws of the Game

Quick Review ¾¾ Rules of Running Events : zzThe athletes must start after the signal of the starter’s gun. zzThe race finishes with the first player breasting the finishing tape. zzDuring the entire event from start to finish, the athletes must comply with the rules of the event. zzAn athlete who starts before the gun is fired by the starter commits a fault of false start. zzIf an athlete commits a double fault of false start in the same event, the athlete gets disqualified. zzAn athlete also stands disqualified if he/she blocks or interrupts the running of any of the opponents. zzThe athletes must wear prescribed sneakers or sports footwear. zzIn races of less than 800 m, the athletes must keep within their respective lanes. zzIn races of more than 800 m, the athletes can switch over to the innermost lane on the condition that they must not interrupt the race of the opponents. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 81]

¾¾ Rule of Stagger : zzStaggers of different lanes are kept at different points. zzThe formula used for calculating placement of staggers is as under: [w(h – 1) – 0.10 cm] × 2pr ¾¾ Rules of Throwing Events : zzThe athlete must try to throw the equipment at the farthest. zzIn javelin throw, the athlete runs and then throws the javelin. zzIn other throwing events like discus throw, hammer throw, shot put, etc., the athletes can take a spin in a bounded circle to gain momentum before throwing the equipment. zzIn all throwing events, the equipment thrown must not go out of the bounds defined for that sport event. ¾¾ Rules of Jumping Events : zzThe athletes need to run before taking the jump. zzGenerally the jumping events have a cushion covering or a sand pit at the end to prevent the athlete from an injury. zzIn case of long jump or triple jump, the length of the jump is measured from the point where the athlete’s feet leave the ground to the point where the athlete’s feet first touch the ground. zzIn case of high jump or pole vault, the height of the jump is measured from the ground to the height of the horizontal bar over which the athlete has clearly jumped. TOPIC-3 Dimensons Related to Sport and Equipment Quick Review ¾¾ High Jump : zzLength of run-way : 15 to 20 m zzLength of point : 5 m zzWidth of point : 3 m zzHeight of point : 60 cm zzDistance between uprights : 3.66 to 4.04 m zzLength of cross-bar : 3.98 to 4.02 m zzWeight of cross-bar : 2 kg zzDiameter of cross-bar : 25 to 30 mm zzWidth of cross-bar : 40 mm zzLength of cross-bar : 60 mm ¾¾ Long Jump : zzLength of run-way : 40 m to 45 m zzWidth of run-way : 1.22 to 1.25 m zzWidth of landing area : 9 m × 2.75 m ¾¾ Triple Jump : zzLength of run-way : 40 m to 45 m zzWidth of landing area : 2.75 to 3 m zzLength of landing area : 9 m ¾¾ Pole Vault : zzLength of run-way : 40 m to 45 m zzWidth of run-way : 1.22 m zzDimensions of landing area : 5 m × 5 m × 0.8 m zzLength of cross-bar : 4.48 to 4.52 m zzWeight of cross-bar : 2.25 kg zzDiameter of cross-bar : 25 to 30 mm ¾¾ Shot Put : zzWeight of the shot : 7.265 to 7.285 kg (for men) 4.005 to 4.025 kg (for women) zzDiameter of the shot : 110 to 130 mm (for men) 95 to 110 mm (for women) [82 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

zzDiameter of the standing circle : 2.135 m zzAngle of the sector : 34.92° zzToe board Length : 1.21 to 1.23 m zzToe board Width : 112 to 300 mm zzToe board Height : 98 to 102 mm zzDimensions of White Line : 0.75 m × 5 cm (on both sides) ¾¾ Discus Throw : zzWeight of the discus : 2 kg (for men), 1 kg (for women) zzDiameter of the discus : 219 to 221 mm (for men) 180 to 182 mm (for women) zzDiameter of the standing circle : 2.5 m zzAngle of the sector : 34.92° ¾¾ Javelin Throw : zzWeight of the shot : 800 g (for men) 600 g (for women) zzLength of the shot : 260 to 270 cm (for men) 220 to 230 cm (for women) zzLength of run-way : 36 m zzAngle of the sector : 29° zzDistance between parallel lines : 4 m ¾¾ Hammer Throw : zzWeight of the hammer : 7.265 to 7.285 kg (for men) 4.005 to 4.025 kg (for women) zzLength of the hammer : 117.5 to 121.5 mm zzDiameter of the hammer : 110 to 130 mm (for men) zzDiameter of the standing circle : 2.135 m zzAngle of the sector : 34.92°

Race Track Polo Vault Runway

sector line sector 95 – 110mm 40° 50 mm (3.7 – 4.3 in.) stop board (2 in) 10 cm (4 in.) sector shot (women) high foul line line 4kg (8.82 lb) dividing line approximately 40° 50 mm 25m(82 ft) 110 – 130 mm (2 in.) (4.3 – 5.1 in.) 75 cm (2.5 ft) shot (men) 2.135m(7 ft) 7.26 kg (16 lb)

@ 2002 Encyolopedia Britannica, Inc.

Shot Put Ground Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 83]

DISCUS A male athlete beings his wind-up for an attempted discus throw

TECHNIQUE EVENT LOCATION Discus Start position at the sector back of the circle

Arena

THE DISCUS Discus is Athlete spins Wood or plastic composite held in the across the circle palm of to gain momentum the hand Women's with splayed Throw is mousured 180mm fingurs from front of circle to where the discus lands

Throwing circle 2.5m Weight 1kg Weight 2kg

Discus [84 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

13 m

triple jump take off board take off board 20cm wide

1m

min 1.22m landing pit

2.75m

runway 40m (min) 7.9m min indicator board 10cm wide

Runway and Plan of Triple Jump and Long Jump TOPIC-4 Game Techniques and Skills Quick Review ¾¾ Track Events : zzThe athlete must not start before the Start signal by the Starter. zzThe various techniques to start the race are grouped as Sitting start (Crouch Start) and Standing start. zzA sitting start or crouch start is further divided as Bunch start, Medium start and Elongated start on the basis of the sitting posture of the athlete at the time of the start. This type of start is useful for middle and long distance races. ¾¾ Jumping Events : zzTo perform a long jump / triple jump, the athletes must focus on  Approaching the jump point by taking strides and gaining momentum by keeping the body relaxed.  Taking off from the jump point and shaping the body in a correct fashion.  During the flight in air, the athlete can implement the style of sail, hang and cyclic to cover maximum distance while in air.  While landing, the athletes keep legs and arms forward so as to cover as much distance as possible.  The athletes must be aware of three ways in which such jump can be undertaken. These are:  Sail : This style is generally followed by amateurs and untrained athletes. Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII [ 85]

 Hang : This style is followed by curving the body to reduce the air resistance.  Cyclic : This style is followed by moving the legs like doing cycling in air. This style is implemented by expert athletes. zzTo perform a high jump, the athletes must focus on  Starting the jump with only one foot on ground.  The jump can be :  Western roll : A style of jump in which the athlete rolls over the bar and lands on the other side on the back.  Scissor jump : A style of jump in which the athlete crosses the legs over the bar and lands on the other side on one of the foot.  Fosbury Flop : A style of jump in which the athlete forms a curve with the body and crosses the bar with the back and lands on the other side on the shoulders. TOPIC-5 Duties and Responsibilities of Officials Quick Review ¾¾ Duties of Photo Finish Judge : zzCaptures the finish image with the photo finish camera. zzIdentifies the place getters. zzAdvises official results. zzEnsures that the official clock is working and being used for recording the official timings of the event. ¾¾ Duties of Track Referee : zzAppoints video referee zzEnsures the compliance of relevant game rules. zzGives final decisions about place getters if the chief place judge is not sure about the positions. zzDeals with and decides any protest. zzVerifies timekeepers watches. zzSigns the record-sheet. zzWarns the athletes who commit a fault. zzDisqualifies any athlete for non-compliance with rules. ¾¾ Duties of Starter : zzControls the athlete completely at the time of start. zzRaises alert in case of false start. zzAnnounces the warnings and disqualifications issued by the track referee. ¾¾ Duties of Coach : zzTrains the athletes. zzGives instructions to the athletes. zzEnsures use of safe sport equipment by the athlete. zzHelps the athlete in developing strategy of the sport. zzSupervises the performance of the athlete. zzTakes immediate emergency care, when needed, of the athlete. ¾¾ Duties of Physiotherapist : zzAdvises safety and hygiene of the venue and rooms. zzMaintains the protective equipment needed by the team members. zzTakes care of the injury to any player. zzKeeps a record of the medical requirements of all the team members. zzDevelops an emergency rule to meet the contingencies. zzCleans, maintains and updates the first-aid kit. ¾¾ Duties of Wind Gauge Operator : zzKeeps a copy of the schedule to be aware in advance about when the wind conditions are to be known. zzPlaces the equipment like anemometer wherever needed and required to note the readings. [86 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII

¾¾ Duties of Lap Scorer : zzMaintains the display of remaining laps near the Finish line. zzKeeps a record of laps completed by each player. zzKeeps record of time taken by each player for completing each lap. TOPIC-6 Associations and Tournaments

Quick Review ¾¾ The important Athletics Federations/Associations are : zzInternational Association of Athletics Federations  Asian Athletics Association zzEuropean Athletics Association  Oceania Athletics Association zzCommonwealth Games Federation  British Athletics Federation zzConfederation of African Athletics  Athletics Federation of India zzInter University sports Board of India ¾¾ The important Athletics events are : zzThe Olympic Games  Indoor Athletic Meet zzEuropean Track Meet  Asian Track Meet zzAthletic Grand Prix  National Games zzNational Athletic Meet  Commonwealth Games zzAsian Games ll