Section-A Chapter - 1 : Sociological Aspects of Physical Education TOPIC-1 Sports and Games Quick Review ¾ Sociology : It is a scientific study of society and their relationship. ¾ Culture : Derived from the verb ‘to cultivate’ meaning ‘to create’ ¾ 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. ¾ 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. ¾ Contribution of countries to sports : � Greece : Founder of organized sporting events—Olympics in 776 BCE. � Rome : Sports and games were restricted to slaves and military. � England : Called ‘Home of Outdoor Sports’. Also considered as the founder of ball games. Invented cricket, hammer throw and pole vault. � USA : Popularised games through YMCA and YWCA. Introduced basketball and tennis as sporting events. � Sweden : One of the leading contributors to the present day gymnastics. � Japan : Introduced the games of sumo, judo, taekwondo and fencing. � Denmark : In 1884, Franz Nachtegall, introduced the concept of modern physical education in schools. � India : Malkhamb, Yoga and Kho-Kho. ¾ Individual development through sports : Sports contribute towards individual development through : � Physical development : Physical fitness. � Social development : Social adjustment. � Mental development : Mental alertness. � Emotional development : Emotionally balance. TOPIC-2 Role of Physical Education Quick Review ¾ 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. ¾ 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 �� [2 ] Oswaal ISC Chapterwise Quick Review, PHYSICAL EDUCATION, Class-XII Chapter - 2 : Training Methods TOPIC-1 Sports Training : Meaning, Importance and Methods Quick Review ¾ Training : It is the process to prepare for an activity or a task. ¾ Sports Training : The process of preparing for a game with the help of systematic methods and exercises. ¾ 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 ¾ Methods of training : Some important training methods are : Interval Training Method, Repetition Method, Continuous Method and Fartlek Training Method. ¾ 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. ¾ Advantages of Interval training Method : � Increased workout in less duration � Easy measurement of performance � Develops patience � Beneficial for respiratory and circulatory systems ¾ Disadvantages of Interval training Method : � More chances of injury � Can develop heart problems � Increased risk of overtraining � Can cause pain also ¾ Repetition Method : This method is same as interval training with an increased interval and less recovery period between intervals. ¾ Advantages of Repetition method : � Development of muscles � Improves anaerobic capacity � Improves coordination between nervous system and skeletal system with muscles � Improves glycolytic process ¾ Disadvantages of Repetition method : � Can develop heart problems � Increased fatigue � More chances of injury � Increased risk of overtraining ¾ Continuous method : In this method, an athlete practices for long duration without any rest interval. ¾ 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 ¾ Disadvantages of continuous method : � Boring in nature � Not good for anaerobic fitness � Not beneficial for football and hockey players � Increases strain on body ¾ 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. ¾ 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. ¾ 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 ¾ Warming up : A series of preparatory exercises either before a training session or a competition. ¾ Types of warming up : Passive warming up and Active warming up ¾ Passive warming up : It means increasing body temperature by external means like heavy uniform, steam, massage, etc. ¾ Active warming up : It means increasing body temperature by physical activities like jogging, stretching, etc. ¾ Types of Active warming up : General warming up and specific warming up ¾ General Warming Up : such exercises that are common to all types of sports activities like jogging, stretching, jumping, etc. ¾ 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. ¾ Methods of Warming Up : general method like with warm water, with massage, with hot drinks, with sunbathe/steam. ¾ General method of warming includes jogging, simple exercises, striding, stretching and wind sprints. ¾ Warming up with water includes taking shower, swimming etc. ¾ Warming up with massage is usually done in wrestling. ¾ Warming up with hot drinks includes beverages like tea, coffee etc. ¾ 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 ¾ Conditioning : It is the process of modifying your body to an activity by regular and continuous practice. ¾ Advantages of conditioning : � Increases blood circulation � Improves coordination between nerves and muscles � Increases weight � Reduces chances of injuries � Improves storage of glycogen and creatine ¾ Cooling Down / Limbering Down / Warming Down : It is the process of bringing the body to the normal state after the training or the competition. ¾ Cooling down exercises : These include short jogging, short walk and stretching of muscles, quads, hamstrings, back, calves, hip flexors, groin, triceps, glutes, and chest. ¾ 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 ¾ 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. ¾ 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. ¾ 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. ¾ 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 ¾ 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. ¾ 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 ¾ 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 ¾ 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] ¾ Advantages of weight training : � Focused implementation � Less time consuming � Appropriate for most sports and games ¾ Disadvantages of weight