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Physical Education Class 11 Chapter 8 Notes

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physical education class 11 chapter 8 notes

Teachers and Examiners (CBSESkillEduction) collaborated to create the Physical Education Class 11 Chapter 8 Notes. All the important Information are taken from the NCERT Textbook Physical Education (048) class 11.

Physical Education Class 11 Chapter 8 Notes

Fundamentals of Kinesiology

Kinesiology is a combination of the Greek words kinesis, which means motion or movement, and logio, which means study. Kinesiology is the study of body movement, whether it is in a human or non-human. The definition of kinesiology in the dictionary is “the science concerned with the link between physiological processes and human body anatomy with regard to movement.” It is a study of human motion based on biomechanics, anatomy of the muscular system, and neuromuscular physiology. Therefore, having a thorough understanding of anatomy and physiology is essential if we are to comprehend kinesiology.

Physical Education Class 11 Chapter 8 Notes

There are 9 main objectives of Kinesiology

  • Relaxation
  • Correcting the alignment and posture of the body
  • Increasing joints mobility
  • Increasing muscle strength
  • Increasing muscular endurance
  • Coordination, control, balance
  • Exercise training
  • Respiratory re-education
  • Sensory re-education

Fundamentals of Biomechanics

The study of human biomechanics is concerned with the forces acting on the musculoskeletal system and the reactions of the bodily tissues to these forces. Biomechanics can be regarded in the perspective of either internal or exterior biomechanics using the forces involved in the generation of movement and posture.

Principles of Biomechanics

1. Mathematical modelling
2. Computer simulations
3. Measurements to enhance sport performance
4. Reduce Injury

Physical Education Class 11 Chapter 8 Notes

Body Movements

Movement is a change in a body part’s position in relation to the entire body. It is one of the key characteristics shared by all living things. Examples of movement include eating, breathing, and eye blinking.

Types of Body Movements

1. Flexion – When the angle between the bones decreases, the body flexes or bends. Flexion includes actions like raising the forearm at the elbow or bringing the hand closer to the forearm. In contrast to flexion, which causes the angle between a joint’s bones to decrease, extension widens that angle.

2. Extension – When a joint’s angle increases, such as the elbow when throwing a shot put, this happens. A high-jumper takes off by extending their take-off knee. Flexion and extension are also possible with ball and socket joints.

3. Abduction – Abduction can be exemplified by raising your arms to the side, turning your wrist so that your palm faces forward, kicking your leg to the side, separating your knees, and spreading your fingers and toes. Abductors are the muscles that cause abduction.

Physical Education Class 11 Chapter 8 Notes

4. Rotation – Body part rotation is categorized as internal or external, referring to movement toward or away from the body’s center. Internal rotation, also known as medial rotation, is a rotation in the direction of the body’s axis. Rotation away from the body’s center is referred to as external rotation also known as lateral rotation.

5. Circumduction – Circumduction is the circular movement of a body region, during which one end of the region is kept largely immobile and the other end forms a circle. At a joint, it entails the progressive blending of flexion, adduction, extension, and abduction.

6. Supination – The upward rotation of the hand, wrist, and forearm is known as supination. Supination can be seen in actions such as turning your hand over to receive money.

7. Pronation – Dorsiflexion, eversion, and abduction are all part of the dynamic foot action known as pronation. Overpronated feet place extra weight on the medial edge. As the foot transitions through the distinct phases of weight-bearing during a typical gait, there is a natural degree of pronation.

Physical Education Class 11 Chapter 8 Notes

Axis and Planes

An object rotates around an axis, which is a straight line. Movement at the joint occurs in a plane centred on an axis. Three axes of rotation are present. The sagittal axis, which runs horizontally from posterior to anterior, is created by the meeting point of the transverse and sagittal planes.

Axes of movement

There are three axes of movement around which the body or body parts rotate:
1. Frontal axis
2. Sagittal axis
3. Vertical axis

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Physical Education Class 11 Chapter 6 Notes

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physical education class 11 chapter 6 notes

Teachers and Examiners (CBSESkillEduction) collaborated to create the Physical Education Class 11 Chapter 6 Notes. All the important Information are taken from the NCERT Textbook Physical Education (048) class 11.

Physical Education Class 11 Chapter 6 Notes

Concept of Test

A test is a device or tool used to carry out a certain measurement. This instrument could be written, spoken, mechanical (like a treadmill), physiological, psychological, or in another way.

Measurement is the act of assessing. Usually this results in assigning a number to the character of whatever is assessed.

Evaluation is a statement of quality, goodness, merit, value, or worthiness about what has been assessed. Evaluation implies decision making.

Example 1: A physical education teacher records the 30 sit-ups that a student completes in 1 min and reports the score as Good. In this example, Test is Sit-ups, Measurement is 30 sit-ups and Evaluation is Good.

Physical Education Class 11 Chapter 6 Notes

Measurement & Evaluation in Physical Education & sports.

The terms test, measurement, evaluation, and assessment are occasionally used inter changeably, but most users make distinctions among them.

a. Test – The word “test” is typically seen as being the most specific of the three meanings because it refers to the tools, instrument, or group of questions used to measure an aspect, quality, or condition of a given person, thing, or event.

b. Measurement – Measurement includes both the quantitative style of evaluation and test results. For evaluation to take the quantitative form of numbers or scores, measurement is necessary.

c. Evaluation – Evaluation as professional judgement or as a method that enables one to decide whether something is valuable or desirable. As a result, measurement and evaluation are not the same.
The same measure (test score) may be obtained by two athletes, but due to the variety of evaluation criteria accessible in terms of norms and criterion measures, those criteria may be assessed differently.

Physical Education Class 11 Chapter 6 Notes

Scales of Measurement

Measurement numbers are composed of scales. There are four scales of measurement –

a. Nominal measurement scales – Nominal measuring scales are used to name, label, or represent categories of things. Nominal scales classify objects or persons into groups. such as the categorization of gender into male and female.

b. Ordinal scales – Ordinal scales rank or order objects. An ordinal number in measurement refers to a person or thing’s assigned rank. For example, in sports First, Second, and Third place,.

c. Interval scale – The interval scale is the measurement system that is most frequently used in physical education. Scales for measuring intervals are based on a continuum, where the space (or separation) between any two values is constant. The gaps are exactly equal to one another. 2, 4, 6, and 8 are spaced equally apart, for instance. The absolute value of 0 on this scale is not present.

d. Ratio scale – The ratio scale is the most complex, exact, and cutting-edge measurement scale. Because it has an absolute, meaningful zero, the ratio measurement scale sets itself apart from the interval measurement scale. For instance, if a person’s pulse is zero, that person is not alive. Something is said to be weightless if its weight is zero.

Physical Education Class 11 Chapter 6 Notes

Measurement & Evaluation in Physical Education & sports.

There are several ways, then, in which evaluation procedures aid the teacher:

  • They help in providing knowledge concerning students’ entry behaviors.
  • They help in setting, refining, and clarifying realistic goals for each student.
  • They help in evaluating the degree to which the objectives have been achieved.
  • They help in determining, evaluating, and refining the instructional techniques.

Classification of Tests in Physical Education and Sports.

There are four different types of testing in schools.
a. Diagnostic Test
b. Formative Test
c. Benchmark Test
d. Summative Test

a. Diagnostic Test – Diagnostic assessments include pre-assessment exams that provide an overview or diagnosis knowledge to screen students. A teacher can utilize diagnostic testing to ensure that a lesson on two-digit multiplication is effectively given to young students before beginning the lesson.

b. Formative Testing – Testing of this kind is done to determine how much the students have learned so far. It is employed during a lecture and intended to provide students with the chance to show that they have understood the subject. Continuous formative assessment is used to acquire input that both the teacher and the student can use.

c. Benchmark Testing – The Benchmarks should be used to assist professional conversation about how close a learner is to achieving a level and to track progress toward that level. Before going on to the next level, learners do not have to provide proof of mastering every area of their learning as outlined in the Benchmarks.

d. Summative Testing – Summative assessment gives information and feedback that summarizes the teaching and learning process. It occurs after the learning has been finished.

Physical Education Class 11 Chapter 6 Notes

Test administration guidelines in physical education and sports

Here are some recommendations for selecting the testing sequence.

a. Health Checks – When a person is fully rested, blood pressure and resting heart rate should always be checked first.

b. Anthropometry – Before taking your body’s composition measures, you shouldn’t exercise. This test should always come first and immediately follow any health examinations.

c. Flexibility – The flexibility tests should be scheduled early in the session before any activity, after a good warm-up, or after the speed tests, depending on whether the test protocol calls for one or not.

d. Speed / Power tests – Typically, power tests are conducted first, then tests of speed, agility, strength, and muscle endurance, and finally testing of cardiorespiratory capacity or repeat sprints. Any speed and power test should be followed by a complete warm-up. Before the sprint test, the vertical jump test can be done.

e. Muscle Strength – Always perform muscle strength (1-10RM) tests after the speed and power tests, but before muscle endurance tests.

f. Muscular Endurance – The ideal time interval between muscle strength and endurance testing is five minutes. You must give yourself plenty of time to recuperate between tests if you are doing many muscular strength and endurance tests in one session.

g. Aerobic Fitness – Numerous submaximal aerobic tests are based on a heart rate response and should be scheduled appropriately because they may be impacted by prior tests and the athlete’s mental state.

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Physical Education Class 11 Chapter 7 Notes

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physical education class 11 chapter 7 notes

Teachers and Examiners (CBSESkillEduction) collaborated to create the Physical Education Class 11 Chapter 7 Notes. All the important Information are taken from the NCERT Textbook Physical Education (048) class 11.

Physical Education Class 11 Chapter 7 Notes

Fundamentals of Anatomy

The science of anatomy examines the composition of the human body and the connections between its many sections.
The Greek words ana, which means apart, and tomy, which means to cut, are the origin of the word anatomy. As a result, the term “anatomy” alludes to dissection and is best described as the science of a body’s structure as learned by dissection. In other words, anatomy is the study of the composition, organization, and interrelationships of the human body and its components.

Anatomy is divided into the following categories:

Gross anatomy may further be subdivided into the following categories:

Systemic anatomy – The study of a certain body system’s functions and structures is known as systemic anatomy. It is the study of a collection of bodily elements that cooperate to carry out a specific task. For instance, all of the body’s skeletal muscles would be included in a systemic examination of the muscular system.

Regional anatomy – The study of regional anatomy focuses on how each structure in a particular body region interacts with the others. The interrelationships between bodily parts, such as how muscles, nerves, blood arteries, and other structures cooperate to serve a specific body region, are better understood thanks to regional anatomy. For instance, a study of the abdomen would cover all of the organs, blood vessels, etc. in that region of the body.

Surface anatomy – Surface anatomy is the study of the body’s exterior features, such as the bony projections that serve as landmarks and direct our attention to the deeper tissues. such as hair, nails, and skin.

Physical Education Class 11 Chapter 7 Notes

Importance of Anatomy and Physiology

Helps in physical fitness – A sports person can develop a fit and healthy physique by studying anatomy and physiology to better understand the structure and operation of various human body parts. developing muscle strength and endurance with suitable activities, for instance.

Provides knowledge about body structure – Knowing one’s body’s physical strengths and weaknesses might assist a sportsperson build strength in the games or sports that are most suited to her/his physical make-up.
Examples include creating exercises based on the rotation of joints like the shoulder, which has a ball and socket joint, and the elbow’s extension and flexion, which has a hinge joint.

Provides knowledge about the functions of various organs of the body – Understanding the capacity or functions of the various body systems, such as the cardiovascular system or the nervous system, muscular system, or excretory system, is essential for the physical education teacher or a coach to provide the athletes with proper and beneficial training.

Helps in selection of games – An athlete or coach can select the right sport for a student based on their understanding of body composition. For instance, weightlifting is better suited for students who are short in stature than volleyball and basketball, which are more suitable for taller students.

Protects from sports injuries – Sports-related injuries such sprains, contusions, fractures, joint dislocations, etc. are rather typical on the sports field. Sporting goods are made with safety in mind using an understanding of anatomy. It takes proper knowledge of the activities of bones, muscles, tendons, and ligaments to design protective equipment for games and sports that protects the sensitive and delicate organs.

Helps in maintaining a healthy body – Studying anatomy and physiology enables you to use your body in a good, safe, and healthy way by giving you complete understanding of every body part’s nature and function. For instance, understanding anatomy can help you identify excellent and incorrect posture when you’re sitting, standing, lying down, or running.

Helps to learn about individual differences between male and female athletes – Because games and sporting equipment are made differently based on these variances, it is crucial to comprehend the fundamental physiological distinctions between the bodies of male and female athletes. For instance, the weight of sporting equipment like the shot put, discus, hammer, and javelin differs for men and women due to differences in the structure of the shoulders.

Physical Education Class 11 Chapter 7 Notes

Skeletal System

A person’s skeleton is made up of bones and cartilage. The interior framework of the human body is the skeleton. At birth, it has about 270 bones; at adulthood, after certain bones have fused together, it has about 206 bones.

The human skeleton is divided into two functional parts:

Axial skeleton – consists of the vertebral column, the rib cage, the skull and other associated bones.

Appendicular skeleton – is attached to the axial skeleton. It is formed by the shoulder girdle, the pelvic girdle and the bones of the upper and lower limbs.

The functions of the skeleton include:
1. This skeletal system provides shape and support to the body.
2. It allows the body to create movement by forming the framework of the body, to which the muscles are attached. Movement occurs when muscles contract and pull on bones making them create movement in the joint.
3. Internal organs of the body like heart, lungs, liver, brain etc. are soft and delicate. The skeleton protects these organs.
4. The hard substance of the bones also serves as a storehouse of minerals.
5. Blood cells are also formed within the cavitation of the skeleton which is known as Hematopoiesis.

Physical Education Class 11 Chapter 7 Notes

Classification of bone

Bones can be classified on the basis of different categories:

  • Classification is on the basis of bone tissue.
  • Classification is on the basis of shape and size.

Classification on the basis of bone tissue.

  • Compact Bone – It is dense, smooth small and homogenous
  • Spongy Bone – Compound of needle like pieces of bone.

Classification of bones on the basis of shape and size.

Physical Education Class 11 Chapter 7 Notes

Type of Bone –

a. Long Bones
b. Short Bones
c. Flat Bones
d. Irregular Bones

Long Bone –
  • Long bones are hard, dense bones that provide strength, structure, and mobility to the body.
  • Each long bone is composed of a central shaft and two knob ends.
  • The long bone is covered with a fiber sheet except where it joins with other bones.
  • Where the long bone joins with other bone it is covered with a thin sheet of cartilage.
  • Long bones are found in the upper and lower arm (Humerus, Radius and Ulna) and thigh and leg (Femur, Tibia and Fibula). Some bones in the fingers and toes are also classified as long bones, even though they are short in length. This is due to the shape of the bones, not their size
  • Long bones contain both yellow bone marrow and red bone marrow, which produce blood cells.
Short Bones –
  • Short bones are about as long as they are wide. In fact, they are in cube shape.
  • A short bone is composed of central spongy bone and covered with a thin layer of compact bone.
  • The motion of short bones is limited, and they glide on one another.
  • The carpals in the wrist and the tarsals in the ankles are examples of short bones..
Flat Bones – 
  • Flat bones are thin and flat.
  • They are composed of a central layer of spongy bone between two outer layers of compact bone.
  • They form a bony cage and help in the protection of soft internal organs.
  • Flat bones are found in cranial bones, ribs, sternum, scapula and hipbone.
    Irregular Bones
  • Irregular bones vary in shape and structure and therefore do not fit into any other category (flat, short or long).
  • They often have a fairly complex shape, which helps protect internal organs. e.g., the vertebrae. Irregular bones of the vertebral column, protect the spinal cord. Some bones of the skull are also irregular bones.

Physical Education Class 11 Chapter 7 Notes

Joints

The point where two or more bones contact and muscles engage on them to produce movement is known as an articulation, sometimes known as a joint.
Although it is typically assumed that a joint may move, this is not always the case. Many joints only exhibit a restricted range of motion, while others are completely immobile.
On the basis of their structures and functions, joints are further categorized.

There are two types of Joints

a. Functional
i. Synarthrosis (Immovable joints)
ii. Amphiarthrosis (Slightly movable joints)
iii. Diarthroses (Freely movable joints)

b. Structural
i. Fibrous (Immovable Joints)
ii. Cartilaginous (Slightly movable joints)
iii. Synovial (Freely movable joints)

Physical Education Class 11 Chapter 7 Notes

The functional classification of joints focuses on the amount of movement permitted by the joint. On the basis of this:

  • Synarthroses or they may be called immovable joints
  • Amphiarthroses which are also known as slightly movable joints
  • Diarthroses or the freely movable joints.

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Physical Education Class 11 Notes 

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Physical Education Class 11 Chapter 5 Question Answers

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Teachers and Examiners (CBSESkillEduction) collaborated to create the Physical Education Class 11 Chapter 5 Question Answers. All the important Information are taken from the NCERT Textbook Physical Education (048) class 11.

Physical Education Class 11 Chapter 5 Question Answers

1. Which of the following is NOT a component of Wellness
a. Physical
b. Cosmetic 
c. Mental
d. Occupational

Show Answer ⟶
b. Cosmetic

2. Occupational wellness is related with
a. fitness
b. meditation
c. environment
d. job 

Show Answer ⟶
d. job

3. Physical activity can help with
a. increased stress levels
b. getting sleep apnea
c. causing restless leg syndrome
d. helping your social life 

Show Answer ⟶
d. helping your social life

4. Which is NOT a health related Physical Fitness component?
a. Muscular endurance
b. Cardio respiratory endurance
c. speed 
d. flexibility

Show Answer ⟶
c. speed

Physical Education Class 11 Chapter 5 Question Answers

5. Which is a component of Skill related Fitness?
a. Agility
b. Balance
c. Coordination
d. All of the above 

Show Answer ⟶
d. All of the above

6. Which is a component of Skill related Fitness?
a. Muscular Strength
b. Power 
c. Body Composition
d. Flexibility

Show Answer ⟶
b. Power

7. Which of the following is NOT a technique to assess body fat?
a. body mass index 
b. skin fold thickness
c. hydro static weighing
d. air displacement

Show Answer ⟶
a. body mass index

8. Which is NOT a balance test?
a. Standing Balance Test
b. One Leg Stand
c. Plate Tapping 
d. Flamingo Balance

Show Answer ⟶
c. Plate Tapping

9. Which is a gold standard measure of body composition?
a. Height and Weight
b. Bioelectrical Impedance Analysis
c. Hydrostatic Weighing 
d. Skin fold

Show Answer ⟶
c. Hydrostatic Weighing

Physical Education Class 11 Chapter 5 Question Answers

10. Define wellness.
Answer – In order to achieve improved physical and mental health results and to thrive rather than just survive, one must practice healthy behaviors on a regular basis. It’s critical to comprehend how wellness is related to health in order to appreciate its significance.

11. Define the physical wellness.
Answer – Physical wellness is an individual’s ability to meet the demands of day to day work and being able to take care of her/his health. Overall physical wellness encourages the balance of physical activity, nutrition and mental well-being to keep the body in top condition.

12. Define the spiritual component of wellness.
Answer – Being linked to something more than yourself, having a set of values, principles, morals, and beliefs that give life meaning, and employing those principles to guide your activities are all components of spiritual wellness.

13. What is wellness? What is importance of wellness?
Answer – Being in good physical and mental health is the foundation of wellness. Problems in one area might affect the other since mental and physical health are intertwined. At the same time, enhancing your physical health can also help you in other areas of your life, including your mental health.

14. Describe the seven components of wellness.
Answer – The Seven component of wellness are –
a. Physical Wellness
b. Emotional Wellness
c. Social Wellness
d. Environmental Wellness
e. Mental Wellness
f. Occupational Wellness
g. Spiritual Wellness

Physical Education Class 11 Chapter 5 Question Answers

15. Write a short note on health related fitness.
Answer – Aerobic capacity, body composition, muscular strength, muscular endurance, and flexibility are all aspects of health-related fitness. Each of these factors has an impact on both children’s and adults’ general health. For instance, maintaining aerobic fitness is crucial to lowering the risk of heart disease, diabetes, and strokes.

16. What do you mean by skill related fitness?
Answer – Six key elements make up skill-related fitness: agility, speed, power, balance, coordination, and response time. These movement-related skill-related elements are required for a person to successfully exhibit a range of motor abilities and movement patterns.

17. What do you mean by Physical Fitness?
Answer – Performance of the heart, lungs, and body muscles are all parts of physical fitness. Additionally, since what we do with our bodies also influences what we can do with our minds, fitness can have some influence on traits like emotional stability and mental acuity.

18. Define physical fitness component “Muscular Endurance”
Answer – The capacity of the muscles to work continuously without becoming fatigued is known as muscular endurance. Cycling, steppers, and elliptical machines are some examples. The sit-up test is most frequently used to evaluate physical stamina.

Physical Education Class 11 Chapter 5 Question Answers

19. What is the difference between Physical fitness component Speed and agility?
Answer –
Agility – is the capacity to controllably move, change direction, and position of the body swiftly and effectively. It involves rapid reactions, coordination, balance, quickness, and the ability to react appropriately to changing circumstances.

Speed – The capacity to quickly move upper and lower limbs on the ground, for as when gripping, tugging, or throwing objects, is a skill-related component associated with agility. Speed training is crucial for anyone who handles heavy objects as part of their employment, not just athletes.

20. List the methods used to measure body composition.
Answer – The most popular techniques for measuring body composition are bioelectrical impedance analysis, dilution methods, air displacement plethysmography, dual energy X-ray absorptiometry, and MRI or magnetic resonance spectroscopy.

21. Describe Health related fitness components?
Answer – Theoretically, health-related fitness (HRF) is described as a multidimensional construct that includes the elements of muscular strength, muscular endurance, flexibility, and body composition.

22. Differentiate between skill-related and health-related components of physical fitness.
Answer – Fitness for physical activity can be categorized as either skill- or health-related. Fitness that is skill-related pertains to your capacity to carry out physical duties effectively as they relate to a certain activity, whereas fitness that is health-related relates to your regular activities.

Physical Education Class 11 Syllabus | Notes | Questions and Answers

Physical Education Class 11 Notes 

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Physical Education Class 11 Chapter 4 Question Answers

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physical education class 11 chapter 4 question answers

Teachers and Examiners (CBSESkillEduction) collaborated to create the Physical Education Class 11 Chapter 4 Question Answers. All the important Information are taken from the NCERT Textbook Physical Education (048) class 11.

Physical Education Class 11 Chapter 4 Question Answers

1. The Right to Education
a. makes education a fundamental right of every child between the ages of 6 and 14 
b. provides special facilities to children with various types of disabilities
c. gives no special opportunities forchildren who are differently-abled
d. enforces Adapted Physical Education programmefor children with special needs

Show Answer ⟶
a. makes education a fundamental right of every child between the ages of 6 and 14

2. The aim of Adapted Physical Education is
a. to enhance the potential of differently-abled students in physical education and sports
b. to restrict the dangers and challenges faced by children with special needs on the field
c. to provide equal opportunity to differently-abled students in physical education and sports
d. to design special equipment for the use of differently-abled students and infants

Show Answer ⟶
c. to provide equal opportunity to differently-abled students in physical education and sports

3. Down syndrome is a condition that results in
a. Physical disability
b. Cognitive disability
c. Intellectual disability
d. Affective disorders

Show Answer ⟶
c. Intellectual disability

4. A child who has difficulty in following directions related to basic spatial movements has
a. Physical disability
b. Cognitive disability 
c. Intellectual disability
d. Affective disorders

Show Answer ⟶
b. Cognitive disability

5. According to WHO, a disability is a
a. health problem
b. activity limitation
c. interaction between individual and society.
d. participation restriction 

Show Answer ⟶
d. participation restriction

6. To develop abilities of children with special needs, it is essential to have an educational set up that is
a. inclusive 
b. integrated
c. regular mainstream
d. special school

Show Answer ⟶
a. inclusive

7. The first Integrated Physical education Programme started in
a. 1738
b. 1838 
c. 1900
d. 1938

Show Answer ⟶
b. 1838

8. The reason Paralympic Games got their name was because
a. they were meant for athletes suffering from paraplegia.
b. they run alongside or parallel to the Olympic Games. 
c. the athletes are paragons of their sports.
d. they are attended by a large number of paramedics.

Show Answer ⟶
b. they run alongside or parallel to the Olympic Games.

9. Paralympic Games was a 1948 sporting competition held at Stoke Mandeville games in
a. England
b. London 
c. Germany
d. Greece

Show Answer ⟶
b. London

10. The founder of Special Olympics was
a. Eunice Kennedy Shriver 
b. John F. Kennedy
c. Lyndon B. Johnson
d. Donald Trump

Show Answer ⟶
a. Eunice Kennedy Shriver

11. The first Special Olympics Games were held in
a. Chicago 
b. Paris
c. New York
d. Washington D.C.

Show Answer ⟶
a. Chicago

12. The professional who works along with CWSN, parents, teachers, other school personnel, and members of the community in helping them become effective members of the community is
a. the Counsellor 
b. the Physiotherapist
c. Occupational Therapist
d. Physical Education Teacher

Show Answer ⟶
a. the Counsellor

13. The most important area catered to by Adapted Physical Education is
a. Physical health 
b. Mental health
c. Social health
d. Emotional health

Show Answer ⟶
a. Physical health

14. Exclusion from physical activity adds to lifestyle related challenges. The most important is
a. Hyper activity
b. obesity
c. diabetes
d. All of the above 

Show Answer ⟶
d. All of the above

15. Define Adapted Physical Education?
Answer – Adapted Physical Education is the art and science of developing, implementing, and monitoring a
carefully designed Physical Education instructional programme for a learner with a disability, based on a
comprehensive assessment, to give the learner the skills necessary for a lifetime of rich leisure,
recreation, and sport experiences to enhance physical fitness and wellness.

16. Which diagnostic categories qualify a student for Adapted Physical Education?
Answer – These categories include –
a. Deaf – Blindness.
b. Autism
c. Hearing impairment
d. Orthopedic impairment
e. Multiple disabilities
f. Intellectual disability

17. How does Adaptive Physical Education provide CWSN the capacity to be functionally active?
Answer – Every CWSN is encouraged to take part in programmes linked to physical education through adaptive physical education. Its goal is to help CWSN enhance their gross motor skills. It attempts to boost CWSN’s self-confidence while also teaching them social skills, emotional control, and expressiveness on regular programmes.

18. Why are safety issues important for CWSN during Physical Education?
Answer – Safety needs to be the first priority during PE classes because the movements are so reactive and dynamic. Safety concerns may be exacerbated for children with exceptional needs who face a variety of physical and psychological difficulties. In order to make PE safe and accessible, the setting, instruction, and equipment are changed throughout an APE session.

19. How does Adaptive Physical Education build self-esteem in CWSN?
Answer – Students who are in good health can feel good about their appearance and general well-being, which boosts self-esteem. Dopamine, serotonin, and adrenaline are brain chemicals that are released when we exercise. These brain chemicals, or neurotransmitters, promote pleasure and uplift our spirits.

20. What are the chief objectives of Adaptive Physical Education?
Answer – Making ensuring that the child receives physical education services that are tailored to his or her specific needs should be the main objective of adapted physical education. The safety of the student will be taken into account by the IEP team when deciding if the child needs an adapted curriculum.

21. Define disability.
Answer – Any physical or mental condition (impairment) that makes it harder for the person with the condition to engage in particular activities (activity limitation) or interact with the world around them is referred to as a disability (participation restrictions).

22. What is the role of school in encouraging participation of CWSN in PE?
Answer – To improve the motor abilities of students. to enhance one’s sense of worth and encourage sportsmanship. to foster social skills for societal transition. to give people the chance to engage in a variety of suitable recreational and leisure-time sports and activities while learning new skills.

23. When and where did Paralympics start? What was the purpose of these games?
Answer – After Sir Ludwig Guttmann staged a sporting event in 1948 for British World War II veterans with spinal cord injuries in England, the Paralympics were born. In a follow-up competition in 1952, athletes from the Netherlands joined the British participants.

24. What is the vision of the International Paralympic Committee?
Answer – To promote for Paralympic sports without regard to political, religious, economic, handicap, gender, sexual orientation, or racial discrimination. in order to secure the resources required to aid the Paralympic Movement’s continued expansion.

25. What is the anthem of the Paralympics?
Answer – When the Paralympic Flag is raised, the Paralympic Hymn, commonly known as the Paralympic Anthem, begins to play. It is a musical composition by Thierry Darnis called “Hymne de l’Avenir” (English: “Anthem of the Future”). The IPC gave the anthem its blessing in March 1996.

26. What do you understand by the term hypertonia?
Answer – In hypertonia, the muscles are too tight, making it difficult or impossible to move the arms or legs.

27. Differentiate between Special Olympics and Paralympics.
Answer – The Paralympics are primarily for athletes with physical disabilities and only at the elite level, whereas the Special Olympics are specifically for people with intellectual disabilities.

28. What do you know about Deaflympics?
Answer – The first international sporting competition for athletes with disabilities, the Deaflympics, took place in Paris as early as 1924. The Deaflympics have been held every four years since 1924, with the exception of the Second World War, and the number of competitors has increased each time.

29. Write a short note on Special Olympics.
Answer – By fostering understanding, acceptance, and inclusion among persons with and without intellectual impairments, Special Olympics is a global organization that transforms lives. Every day, all around the world, we let the transforming potential and joy of sports free the human spirit.

30. List the Programmes run by Special Olympics around the world.
Answer – Alpine skiing, cross-country skiing, figure skating, floorball, short-track speed skating, snowboarding, and snowshoeing are the seven sports in which athletes with impairments will compete. snowshoeing, ice skating, etc.

31. What is the role of the School Counsellor in inclusive education?
Answer – They collaborate with different members of the school community to foster an environment where kids may learn. They have a responsibility to ensure that a concerted team effort is made to meet the needs of all children and to guarantee that those students have access to both school and community resources.

32. Discuss the role of physiotherapist in integrated education.
Answer – A physiotherapist is probably the best known of the therapists who works with CWSN. They use exercises to help their patients gain and keep the best possible use of their bodies.

33. Discuss the role of Speech Therapist in inclusive education.
Answer – Students with special needs who struggle with communication are treated, supported, and cared for by a speech therapist at school.
Speech therapists assist students with unique needs in developing their speech and language skills.

34. Describe the role of Special Educator in inclusive education.
Answer – The role of Special Educator in inclusive education are –

  • assessment of the child’ stabilities
  • curriculum development as per abilities and suitability
  • setting individual education plan (IEP)
  • setting weekly, monthly, annual goals
  • parent conferences or meetings
  • pre- and post-performance observation
  • reporting
  • integration
  • inclusion
  • transition

Physical Education Class 11 Syllabus | Notes | Questions and Answers

Physical Education Class 11 Notes 

Physical Education Class 11 Questions and Answers 

Physical Education Class 11 Chapter 5 Notes

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physical education class 11 chapter 5 notes

Teachers and Examiners (CBSESkillEduction) collaborated to create the Physical Education Class 11 Chapter 5 Notes. All the important Information are taken from the NCERT Textbook Physical Education (048) class 11.

Physical Education Class 11 Chapter 5 Notes

Meaning of Wellness

According to the WHO, “health” refers to a person’s overall physical, mental, and social well-being, not only the absence of disease. While the term “health” focuses on a person’s illness state and how that status affects them, “wellness” goes beyond the absence of disease. It involves much more than just good eating, exercise, and physical health.

Components of Wellness

There are seven components of wellness namely physical, emotional, mental, social, environmental, occupational, and spiritual which are interlinked with each other.

Physical Wellness – Physical well being refers to a person’s capacity to handle the demands of daily life and maintain good health. To keep the body in top shape, overall physical wellbeing promotes a balance between exercise, nutrition, and mental health.

Emotional Wellness – Self-care, relaxation, stress reduction, and the growth of inner strength are all influenced by emotional wellness. It is the capacity of a person to comprehend and regulate their emotions, accept their own frailties, and value the strength of others. It’s critical to pay attention to one’s emotions, both positive and bad, and to know how to deal with them.

Mental Wellness – The capacity to acquire, assess, and accept new ideas, as well as to develop creative thinking, have a sense of humor, and support a lifelong learning process, are all components of mental wellbeing, also known as intellectual wellness. Academic pursuits, participation in the arts and other cultures, volunteer work, and individual interests can all promote intellectual wellness.

Physical Education Class 11 Chapter 5 Notes

Social Wellness – It is the capacity of an individual to interact constructively with individuals of various cultures, ages, genders, and religions without reinforcing stereotypes.
The relationships a person may have and how they interact with others are referred to as social wellness.

Environmental Wellness – Respecting the environment and natural resources is referred to as environmental wellbeing. Environmental wellness motivates a person to lead a life that respects their environment and motivates them to take protective measures. It encourages a reverence for all of nature and the creatures that inhabit it.

Occupational Wellness – The ability to strike a balance between work and play, deal with professional stress, and develop relationships with coworkers is referred to as occupational wellness. It focuses on the person’s quest for a calling and entails examining numerous professional paths to see which one best suits.

Spiritual Wellness – Most people assume that spiritual wellness and religion are related, yet the essence of spiritual wellness is discovering the purpose and direction of life. Having a set of values, principles, morals, and beliefs that give life meaning, and employing those principles to guide your activities are all components of spiritual wellness.

Physical Education Class 11 Chapter 5 Notes

Importance of Wellness

To maintain health and achieve the highest level of wellbeing, wellness demands ongoing, mindful work. By balancing physical exercise, nutrition, and mental health, you can attain overall physical wellness and keep your body in peak shape.
Healthy lifestyle choices increase life expectancy, enhance quality of life, and promote overall well being.

Physical Education Class 11 Chapter 5 Notes

Importance of Wellness

Wellness Programme should be developed with an aim to provide health-related lifestyle education with required support and resources to achieve wellness.

Wellness makes the individual responsible for taking good decisions and adopting good practices and preventative measures for achieving optimum level of physical, emotional and social functioning.

Wellness Programmes enable an individual to understand health issues like chronic diseases, cancer, cardiovascular disease, STDs, obesity, nutrition, diabetes, injuries, and other lifestyle related diseases and enhance longevity and the quality of healthy life.

It promotes the behaviors which help maintain good health like quitting smoking, giving up alcohol abuse etc. and reducing social evils like violence, abuse, child labor, gender inequality, caste system etc. and adoption of positive values that result in an individual becoming a good citizen of the country.

It also enables an individual to maintain balance between work, personal life and health that results in efficient and consistent output and improves general health, and fitness through adopting regular physical activities.

It also helps to develop a healthy social environment where people share and solve personal and social problems, thus making the individual socially accessible and culturally sensitive.

Wellness components like physical, emotional, mental, social, environmental, occupational, and spiritual are highly inter connected and can help to make the environment disease and pollution free.

Physical Education Class 11 Chapter 5 Notes

Health and Physical Fitness

Physical activity can strengthen your bones and muscles, help you maintain a healthy weight, increase your ability to carry out daily tasks, and improve your cognitive health. Adults who spend less time sitting and engage in any level of moderate-to-vigorous exercise reap some health benefits.

Depending on their occupation or daily activities, each person’s physical condition is different from that of the other. A doctor’s job is to examine patients in the examination room, whereas a farmer toils away in the field. A sportsperson plays deftly on the court or field, similarly. But in order to meet the criterion of physical fitness, each of these people must be able to carry out their daily chores without feeling overly worn out and still have energy left over for leisure activities like taking a walk, playing table tennis or football, etc.

Definition – Fitness is the ability of an individual to lead a full and balanced life. It includes physical, mental, emotional, social and spiritual factors and capacity for their wholesome expression.

Physical Education Class 11 Chapter 5 Notes

Type of Physical Fitness

Health-related Fitness – Muscular endurance, cardio respiratory endurance, flexibility, muscular strength, and body composition are the five facets of health-related physical fitness. These serve to lower the risk of hypokinetic disorders and are closely associated with good health.

Skill-related Fitness – There are six elements of skill-related fitness: agility, balance, coordination, response time, power, and speed. These have a connection to performance. A person who has attained a high degree of motor skills, which are necessary in sports and for some vocations, is able to acquire good skill-related fitness.

Traditional Sports

Every state in India has its own traditional sports to practice because of its diverse and distinctive culture. Traditional sports like Kushti, The Indian Wrestling, Vallamkali, Jallikattu, and others have gained popularity in India. India is renowned for having a diverse range of customs and cultures. Mallakhamb, commonly known as the pole dance of India, is one of the country’s oldest sports and is also one of its most challenging. In India, there are a few well-known villages where sports are also very adventurous. Here are a handful of India’s most popular traditional sports.

Kabaddi – One of the most well-liked sports in India is played both in small towns and in rural areas. The Indian game of Kabaddi takes both strength and talent to play. It is a straightforward, affordable game that doesn’t need any special tools to play. All around the nation, Kabaddi competitions are often hosted.

Kho-Kho – One of the most well-liked traditional sports in India is kho-kho. Kho Kho is an easy-to-learn “run and touch” game that people of all ages can enjoy. It only need abilities to play; good physical fitness is not necessary.

Kushti – The ideal sport to play and keep your body in shape is Indian wrestling. To become a wrestler, one must adhere to a set of regulations. The wrestler must maintain great discipline and a stringent diet. Famous Indian wrestler Sushil Kumar won the Bijing and London Olympics and is the 66 kg freestyle wrestling world champion for India.

Mallakhamb – A gymnast performs positions and feats while hanging from a vertical wooden pole or rope in the traditional Indian sport known as mallakhamb. The Phalwan or Indian wrestlers also use it as a kind of workout to maintain a high level of fitness. One of the most beautiful Indian sports is this.

Physical Education Class 11 Syllabus | Notes | Questions and Answers

Physical Education Class 11 Notes 

Physical Education Class 11 Questions and Answers 

Physical Education Class 11 Chapter 4 Notes

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physical education class 11 chapter 4 notes

Teachers and Examiners (CBSESkillEduction) collaborated to create the Physical Education Class 11 Chapter 4 Notes. All the important Information are taken from the NCERT Textbook Physical Education (048) class 11.

Physical Education Class 11 Chapter 4 Notes

With the introduction of the Right to Education, which makes education a fundamental right of every child between the ages of 6 and 14, all children, including those who are physically and mentally challenged, or who are suffering from a variety of disabilities and disorders, have the right to attend school in order to develop their abilities through the process of education.

The Perkins School for Students with Visual Disabilities in Boston established the first physical education programme for students with disabilities in 1838 because the school’s director wanted the students to benefit from the potential health advantages of physical activity.

Physical Education Class 11 Chapter 4 Notes

Concept of Disability and Disorder

Disability – Any form of impairment or persistent loss of physical or mental capacity is referred to as a disability. Any form of physical loss, mental disorder, intellectual disability, or decrease in the use of sense organs might all be contributing factors to the diminution. This could start at birth or develop over the course of a person’s life. The full utilization of a person’s body structures and functions is decreased, which has an impact on their engagement in various aspects of life.

Disorders – are any illnesses that affect a person’s well-being, impair their performance, and reduce their effectiveness. Disorder develops within a person; while they start out tiny, they may become significant and develop into a disability. Diseases come in many different forms, including mental disorders, neurological disorders, hyperactivity disorders, eating disorders, addiction disorders, and attention disorders, among others.

Physical Education Class 11 Chapter 4 Notes

Types of Disability

Physical disabilities
Any restriction on a person’s physical functioning, mobility, dexterity, or endurance is referred to as a physical impairment. Other physical limitations might restrict other aspects of everyday life, such as breathing problems, eyesight, epilepsy, and sleep issues.

Intellectual disabilities
When a person’s capacity to study at an expected level and function in daily life is restricted, it is said that they have an intellectual impairment. Children with different levels of intellectual impairment.

Cognitive disabilities
A person is said to have a cognitive impairment when they have certain limits in their mental functioning as well as in skills like communication, self-help, and social skills. Due to these restrictions, a youngster will learn and grow more slowly than an average child.

Affective disorders
A group of mental diseases known as affective disorders or mood disorders. Bipolar disorder and depression are the two main varieties of affective illnesses. The severity of a person’s symptoms might vary from minor to severe. An affective disorder can be determined by a psychiatrist or other qualified mental health practitioner.

Physical Education Class 11 Chapter 4 Notes

Aim of Adapted Physical Education

The main goal of adapted physical education (APE) is to make physical education accessible to everyone based on their needs while also giving everyone the chance to engage in physical education and sports.

Objectives of Physical Education

The main objectives of adapted physical education include

To build a Programme to meet the needs of CWSN – An individual education plan is created once the learner is evaluated according to the physical education standards. For instance, an organised programme with clearly defined timings, a trainer or coach, the start and end of an activity, and a description of the ability using graphic cards is helpful for a successful partnership with a student with autism.

To build in CWSN the capacity to be functionally active for lifetime – Daily living skills are more challenging for children with special needs because of movement restrictions, coordination concerns, lifestyle issues, behavioral issues, and cognitive difficulties. APE trains the brain, muscles, and certain movements for a variety of functional tasks, activities, or sporting prowess. In this way, APE promotes lifelong activity through a consistent programme.

To provide a safe and accessible PE and sports Programme as per the needs of the individual – Safety needs to be the first priority during PE classes because the movements are so reactive and dynamic. Safety concerns may be exacerbated for children with exceptional needs who face a variety of physical and psychological difficulties. In order to make PE safe and accessible, the setting, instruction, and equipment are altered during an APE session.

To ensure active participation or transition towards the integrated or regular PE Programme (Inclusion) – APE guarantees a student’s active and passive participation in a designed curriculum tailored to their specific needs. This programme can be used to maintain motor skills, skill-based activities, competitive sports, integration, and inclusion as well as basic functional fitness.

Helping to develop self-esteem in CWSN – When CWSN can access the activity or sports and engage successfully, APE helps to improve self-esteem and self-image. The ease with which they can complete these tasks and activities and the recognition they gain as a result motivate them to pursue higher objectives.

To promote regularity and discipline – Participating in sports and physical activity can make you feel good, which encourages discipline and regularity. It motivates the student to keep up the sport or activity and live a healthy lifestyle, which aids in overcoming obstacles and achieving greater success.

To promote sportsmanship – According to the Collins definition, sportsmanship is the behaviour and attitudes that demonstrate respect for the game’s rules and the other players. Sports have both a fun and a disciplined element, where you aim to accomplish a goal whether you’re playing alone or with a team.

Physical Education Class 11 Chapter 4 Notes

Role of various professionals for CWSn

School Counsellor – They collaborate with different members of the school community to foster an environment where kids may learn. They have a responsibility to ensure that a concerted team effort is made to meet the needs of all children and to guarantee that those students have access to both school and community resources.

Physiotherapist – The most well-known of the therapists who deal with CWSN is undoubtedly a physiotherapist. To help these patients regain and maintain the best possible use of their bodies, they use workouts.

Occupational Therapist – A CWSN receives training from an occupational therapist in assisted daily living, self-care, and activities requiring fine motor skills and hand-eye coordination. An occupational therapy programme assists kids in taking part in play and socializing with others.

Speech Therapist – Students with special needs who struggle with communication are treated, supported, and cared for by a speech therapist at school.
Speech therapists assist students with unique needs in developing their speech and language skills.

Special Educator – A special educator is essential in bringing together all the parties involved at home and at school. The special educator is in charge of determining the child’s level and monitoring performance or behavior to promote improvement in various special needs education subject areas.

Physical Education Class 11 Syllabus | Notes | Questions and Answers

Physical Education Class 11 Notes 

Physical Education Class 11 Questions and Answers 

Physical Education Class 11 Chapter 3 Question Answers

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physical education class 11 chapter 3 question answers

Teachers and Examiners (CBSESkillEduction) collaborated to create the Physical Education Class 11 Chapter 3 Question Answers. All the important Information are taken from the NCERT Textbook Physical Education (048) class 11.

Physical Education Class 11 Chapter 3 Question Answers

1. The purpose of Yoga is to attain
a. Perfect health
b. peace of mind
c. stress relief
d. enlightenment or self-realization. 

Show Answer ⟶
d. enlightenment or self-realization

2. There are eight stages of training for a yogi to go through in order to reach “moksha” (release). What is the final stage called?
a. Samadhi
b. Yama
c. Pranayama
d. Kaivalya 

Show Answer ⟶
d. Kaivalya

3. Yama and Niyama area part of
a. physical growth
b. charity
c. meditation 
d. morality and ethics

Show Answer ⟶
c. meditation

4. Out of the following which one is NOT Ashtang Yoga?
a. Yama
b. Niyama
c. Dhauti 
d. Pratyahar

Show Answer ⟶
c. Dhauti

Physical Education Class 11 Chapter 3 Question Answers

5. To stabilize and focus the mind on one object, image, sound or idea is called
a. Dharana
b. Dhyana 
c. Samadhi
d. Pratyahara

Show Answer ⟶
b. Dhyana

6. Which of the following Asana can be practiced immediately after food?
a. Siddhasana
b. Simhasana
c. Swastikasana
d. Vajrasana 

Show Answer ⟶
d. Vajrasana

7. Withdrawal of senses from the sensory objects is
a. Dharana
b. Dhyana
c. Pratyahara 
d. Samadhi

Show Answer ⟶
c. Pratyahara

8. Which of the following Asana is good for thyroid gland?
a. Dhanurasana
b. Paschimottanasana
c. Chakrasana
d. Sarvangasana 

Show Answer ⟶
d. Sarvangasana

9. ____________ is a very good Kriya to get rid of nasal allergy?
a. Vastradhauti
b. Dandadhauti
c. Neti 
d. Kapalbhati

Show Answer ⟶
c. Neti

Physical Education Class 11 Chapter 3 Question Answers

10. Suryanamaskaris a well-devised combination of ………………. and breathing.
a. Pranayama
b. Dhyana
c. Bandha
d. Asana 

Show Answer ⟶
d. Asana

11. Which of these is a Kriya?
a. Kapalbhati 
b. Bhastrika
c. Ujjayi
d. Nadishodhana

Show Answer ⟶
a. Kapalbhati

12. List four Pranayam techniques.
Answer – The four Pranayam techniques are –
a. Nadhi Sodhana aka Anuloma Viloma
b. Kapalabha
c. Ujjayi Pranayama
d. Sitali Pranayama

13. Yoga-nidrais performedini.
a. Shavaasana t
b. Simhasana
c. Swastikasana
d. Vajrasana

14. Yoga-nidraisa/an
a. Asana t
b. Pranayama
c. Dhayan
d. Samadhi

Physical Education Class 11 Chapter 3 Question Answers

15. Define yoga.
Answer – Yoga is primarily a spiritual practice that focuses on achieving harmony between the body and mind. It is based on a very delicate science. It is a science and an art of living healthily. The Sanskrit word “Yoga” is derived from the root “Yuj,” which means “to join,” “to yoke,” or “to unify.”

16. Who is known as Father of Yoga?
Answer – Sage Maharshi Patanjali is known as father of Yoga.

17. How can yoga contribute in enhancing personal power?
Answer – Yoga is essential for the growth of positive emotions. It promotes emotional balance. It aids in emotional regulation. Yoga techniques including yama, niyama, asana, pranayama, pratyahara, and meditation assist in managing emotions.

18. What is the role of yoga in reducing stress?
Answer – Numerous research have indicated that yoga might aid in lowering tension and anxiety. Your mood and general sense of wellbeing may be improved by yoga. Yoga may also assist you in controlling depression and anxiety symptoms brought on by trying circumstances.

19. List the importance of yoga.
Answer – A person’s mental health might be enhanced by practicing yoga because it incorporates breathing and meditation. Regular yoga practice improves bodily awareness, reduces chronic stress patterns, relaxes the mind, focusses attention, and sharpens concentration in addition to other benefits.

Physical Education Class 11 Chapter 3 Question Answers

20. What is the modern concept of yoga?
Answer – Modern yoga encompasses a wide range of yoga techniques with varied goals, including tantric and devotional practices, physical postures derived from Hatha yoga, and strategies for Hindu nation-building. Its various forms also incorporate yoga philosophy originating from the Vedas.

21. How does yoga help in self-actualization?
Answer – Yoga practitioners embody. We discover how to move intentionally and acknowledge our limitations. We also discover how to accept the feelings and thoughts we have inside. Yoga therefore offers us a chance to see our true selves, or self-actualization.

22. How does yoga help in attitude formation?
Answer – It promotes emotional balance. It aids in emotional regulation. Yoga techniques including yama, niyama, asana, pranayama, pratyahara, and meditation assist in managing emotions. For instance, the nonviolence principle will shield us from unpleasant sensations and encourage the growth of loving and compassionate feelings.

23. List the components of Ashtang Yoga.
Answer – Ashtanga is known as “Ashta + anga” in Sanskrit. Ashtanga yoga is based on Patanjali’s Yoga Philosophy and is known as the “Eight Limb Path” since “Ashta” means eight and “Anga” means limbs. The Patanjali Yoga Sutras are the foundation for the asanas, pranayamas, dharana that we have already studied, as well as the yam and niyam.
The components or Limbs of Ashtanga Yoga
a. Yama
b. Niyama
c. Asana
d. Pranayama
e. Pratyahara
f. Dharana
g. Dhyan
i. Samadhi

24. What is Yama?
Answer – Yamas is the Sanskrit word for restraint. Five social restrictions and moral guidelines known as the yamas are outlined in religious writings of Hinduism and Jainism. Yamas are the first limb of yoga in the Ashtanga yoga system, often known as the eight-limbed path, according to the Yoga Sutras treatise written by the Indian sage Patanjali.

Physical Education Class 11 Chapter 3 Question Answers

25. What is Niyama?
Answer – Niyama means “rules, norms, or observances” in Sanskrit. The niyamas can be found in Buddhist and Hindu writings, but Patanjali’s Yoga Sutras, which outline the eight limbs of yoga, is where they are most recognized.

26. What are the purpose of Ashtang Yoga?
Answer – Purification of the body and mind is the ultimate goal of Ashtanga practice. You will consume a lot of tapas as a result of your swift and forceful movements, and anything extra—both physical and mental—will have to make room. With this technique, you are compelled to concentrate and advance.

27. How does yoga contribute to an individual’s personality development?
Answer – Yoga is essential for the growth of positive emotions. It promotes emotional balance. It aids in emotional regulation. Yoga techniques including yama, niyama, asana, pranayama, pratyahara, and meditation assist in managing emotions.

28. How do yogic asanas help in developing neuro-muscular coordination?
Answer – A simple asana to enhance awareness, focus, and neuromuscular coordination while engaging in any activity Additionally, this pose strengthens your leg muscles, enhances your balance, and cultivates a steady mind. It also increases joint flexibility.

29. What is significance of Pranayam?
Answer – In order to improve the connection between your body and mind, pranayama is used. According to research, pranayama can encourage mindfulness and calm. Additionally, it has been demonstrated to assist a variety of bodily functions, such as blood pressure, brain function, and lung function.

Physical Education Class 11 Chapter 3 Question Answers

30. What is the effect of Kriyas on our body?
Answer – These kriyas tone the intestines and abdominal viscera while cleaning the eyes, respiratory system, and food pipe. They also hone the mind, wash the intestines, and increase resistance to infections. The kriyas not only purify the system as a whole but also have a massaging effect where they are applied.

31. How does meditation help in relaxing the mind?
Answer – Deep relaxation and mental calmness are two effects of meditation. You concentrate during meditation and get rid of the constant stream of disorganized ideas that could be stressing you out. The approach may lead to improved mental and emotional health.

32. What is the role of yoga to produce an effective citizen for the country?
Answer – Yoga encourages hygiene (Shaucha), which can contribute to a successful and healthy India. It is self-evident that a healthy mind and body go hand in hand. Yoga’s various practices assist in accomplishing this. Yoga thus has a hopeful future in a developed and healthy India.

33. What is yoga-nidra?
Answer – Yoga Nidra refers to yogic or psychedelic slumber. It is a mental state brought on by guided meditation that lies in between awake and asleep. Yoga Nidra is thought to have a history that predates that of yoga itself because it is described in the Upanishads. Lord Krishna and Yoga Nidra are related in the Mahabharata.

34. Explain the benefits of yoga-nidrain detail.
Answer – Additionally, it can be used to control immunological response, blood pressure, cortisol levels, and promote sound sleep. According to a recent study, while both yoga nidra and meditation were efficient at lowering stress and anxiety, yoga nidra appeared to be more effective at doing so.

Physical Education Class 11 Chapter 3 Question Answers

35. What is the procedure to do perfect yoga-nindra?
Answer – Yoga nidra, commonly referred to as yogic sleep, is a potent method for managing your body’s relaxation reaction. Yoga nidra can be just as rejuvenating as sleep while you’re still awake. Offering your body and mind an additional window of profound relaxation has great advantages!

36. What is meditation?
Answer – You may improve both your physical and emotional health by practicing meditation, which can help you feel quiet, peaceful, and in balance. By turning your attention back to something peaceful, you can also utilize it to unwind and deal with stress. Your ability to maintain inner calm and focus can be improved through meditation.

37. Define yogic kriyas.
Answer – Yogic Kriyas are cleansing methods that purify the body’s internal organs. Because there are six of them, they are also known as shatkriyas or shatkarma. They are frequently referred to as Neti, Dhauti, Basti, Trataka, Nauli, and Kapalbhati. The primary Kriyas are listed below: Injala Neti (Nasal Cleansing).

Physical Education Class 11 Syllabus | Notes | Questions and Answers

Physical Education Class 11 Notes 

Physical Education Class 11 Questions and Answers 

Physical Education Class 11 Chapter 3 Notes

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physical education class 11 chapter 3 notes

Teachers and Examiners (CBSESkillEduction) collaborated to create the Physical Education Class 11 Chapter 3 Notes. All the important Information are taken from the NCERT Textbook Physical Education (048) class 11.

Physical Education Class 11 Chapter 3 Notes

Meaning of Yoga

Yoga is a word derived from Yuj which in Sanskrit means union. Yoga is the union of soul with spirit. This union of soul and spirit is a long process which may take even many births according to Hindu scriptures.

Yoga is also considered as union of the nerves Ida and Pingla, union of sunnerve and moonnerve, union of negative and positive, union of Shiva (spirit) with Shakti (mother nature) and union of Mooladhar Chakra (Coccyx plexus) with Sahasrar Chakra (thousand lotus petal plexus). Yoga is a union of Prana Vayu with Apan Vayu (life current with excretion current.)

Importance of Yoga

Yoga is not a religion; rather, it is a way of life that aims for “a healthy mind in a healthy body.” Yoga aids in fostering the balanced growth of all three aspects of the human being—physical, mental, and spiritual. Other types of exercise, like aerobics, only promote physical health. They are mostly unrelated to the astral or spiritual body’s growth.
Yogic exercises infuse the body with vitality from the cosmos.

The benefits of Yoga include

  • Facilitating attainment of perfect equilibrium and harmony.
  • Promoting self-healing.
  • Removing negative blocks from the mind and toxins from the body.
  • Enhancing personal power.
  • Increasing self –awareness.
  • Helping develop attention and concentration, especially important for children.
  • Reducing stress and tension in the physical body by activating the para sympathetic nervous system.

Introduction to Ashtang Yoga

Ashtanga is a highly athletic and energetic style of hatha yoga that consists of six series or levels and a set sequence of poses. It has its roots in vinyasa, which emphasises energy and breath while moving between poses. It encourages mental clarity and inner serenity despite being a very physical discipline.

Element of (Ashtang Yoga)

Yoga includes more than just physical exercise. It’s a way of life with a deep intellectual foundation. The ten good common sense rules for living a healthier, happier life and bringing spiritual awareness into a social context are the yamas (social constraints) and niyamas (self-discipline). Because yoga is not about mindlessly following orders from others, but rather about discovering one’s own truth and “connecting” with it, these are matters for the individual to consider and examine.

a. Yamas – Ashtang Yoga’s first “limb” is called Yama. The five yamas are universal activities that support our continued growth on the personal and spiritual levels. The five yamas exhort their followers to abstain from lying, stealing, wasting energy, and being possessive.
The five yamas, sometimes known as moral precepts or standards of behavior toward the outside world, are:

a) Ahimsa — Sanskrit for “non-harming”
b) Satya — Sanskrit for “refraining from dishonesty”
c) Asteya— Sanskrit for “non-stealing”
d) Brahmacharya — Sanskrit for “wise use of vitality”
e) Aparigraha— Sanskrit for “non-possessiveness”

b. Niyamas – The second element of Asthang Yoga, the niyamas, focuses on how we engage with our inner selves and universe.
Following the Niyamas enables a person to control their behavior and establish a healthy atmosphere in which to develop.

a) Sauch aorpurity (सौच या शुद्धता)
b) Santosh aorcontentment (संतोष)
c) Tapa orausterity (तप तपस्या)
d) Swadhyayaor self-education,and (स्वाध्याय या स्व-शिक्षा)
e) IshwarPranidhanor meditation on the Divine. (परमात्मा पर ध्यान)

Benefits of Practicing Yamas & Niyamas

The Yamas and niyamas support the holistic management of our energies and the growth of both our inner and outer selves. They support us in developing a sympathetic and aware self-perception. They aid in upholding life’s morals and in striking a balance between our inner development and external restriction.

a. Asanas – The physical practise of yoga poses is known as asana. A position that is in tune with one’s inner consciousness is called an asana. It seeks to achieve a stable, pleasant sitting position to encourage meditation.

b. Pranayama – The phrase “pranayama” is a composite of the words “prana” and “yama,” and it refers to maintaining prana in a healthy state throughout one’s life. Pranayama is the art of the life energy, or prana, and is more than just a breathing practise.
According to Hatha Yoga, Pranayamascan be classified under –
a) Surya Bhedi
b) Ujjai
c) Sitkari
d) Sitli
e) Bhastrika
f) Bhramari
g) Murchha, and
h) Kewali.

c. Pratyahara – According to Patanjali’s, the fifth of the eight stages of Ashtang Yoga, or pratyaharais, is the “withdrawal of the senses.” It also refers to the withdrawal of the five senses from outside objects in order to be replaced by internally produced senses of an enlightened deity. It is the first step of the six-branch yoga of the Buddhist Kalachakra tantra.

d. Dharana – The three primary phases of meditation are the final three limbs of Ashtang Yoga. Dharana entails strengthening and expanding our capacity for focus. This entails using a variety of attention- and mind-control techniques, such as focusing on the chakras or inwardly shifting.

e. Dhyana – The state of meditation known as dhyana occurs when the mind achieves a condition of sustained attention without becoming distracted. Contrary to the other six limbs of yoga, this one isn’t a technique in the strictest sense; rather, it’s a delicate condition of awareness in which the mind has been stilled and, in the resulting stillness, generates few or no thoughts. The ultimate level of Samadhi should appropriately come before this one.

f. Samadhi – The capacity to unite with one’s actual self and blend into the focus of attention is known as samadhi or absolute absorption. In this mental state, perception itself unites perceiver and perceived object, creating a real unity of all thought and action. This is the pinnacle of yogic endeavors—the ultimate union of the individual with the soul of all beings.

Introduction to Yogic Kriyas (Shat Karma)

The human body is said to be made up of three basic components termed tridoshas, which are known as Vata (the mechanical functional constituent of the body), Pitta (the chemical functional constituent of the body), and Kapha (material functional constituent of the body). Diseases result from any imbalance in the components of the body. Yoga suggests six purifying techniques to restore and maintain the balance of these tridoshas. They go by the name Shat kriyas (six purification processes).

1. Kaphalabhati – Purification of frontal lobes and lungs.
2. Trataka – gazing without blinking.
3. Neti– Nasal cleansing.
4. Dhauti– Cleaning of digestive tract, stomach.
5. Nauli– Abdominal massage.
6. Basti – Colon cleaning.

Kapalabhati  

The word “kapalabhati” is made up of the phrases “shining, lighting” and “skull,” where “skull” in this context refers to both the skull and all of the organs under the skull. The under-the-skull organs, particularly the brain and the tiny brain, are positively impacted by the process.

Techniques –
1. Sit comfortably in an upright posture and rest your hands on your lower belly.
2. Draw your navel to your spine in a quick motion, forcefully expelling all the air from your lungs. The primary movement is from your diaphragm.
3. Allow your lungs to fill naturally, with no effort.
4. Perform this cycle ten times, then allow your breathing to return to normal and observethesensations in your body. Repeat these cycles of ten movements three to four times.

Benefits –
1. Effective in reducing weight by increasing the metaboli crate.
2. Clears the nadis (subtle energy channels).
3. Stimulates abdominal organs and thus is extremely useful for those suffering from diabetes.
4. Improves blood circulation and adds radiance to the face.
5. Improves digestive tract functioning, absorption and assimilation of nutrients.
6. Calms and uplifts the mind.

Trataka  

The Sanskrit term “trataka” means “to look, or to gaze.” Trataka is the act of fixating on something outside of oneself. This fixed gaze technique for meditation is focusing on one thing, whether a little item, a black dot, or a candle flame. It is a technique used in yoga to improve focus, bolster the eyes, and activate the ajnachakra.

Techniques –
1. Sit on a floor-mat in sukhasana, or in any comfortable position, or even on a chair.

2. Sit calm lyand breath enormally with your waist, back and neckerect.

3. Keep a lighted candle or oil lamp on a stool or table at a distance of 2 feet from you.

4. Remember, it should be at eye level. Please ensure there is no breeze or wind that might the make the flame flutter.

5. Now, fix your gaze upon the flame.

6. Continue to gaze non-stop, without blinking until you feel the strain in your eyes and they start to water.
7. Once this happens, close your eyes.

8. Now rub the palms of both hands vigorously, until warm, and place the mon your eyes.

9. Visualize the flame at the centre of your eye brows.

Benefits –
1. Improves eyesight and vision.
2. Improves concentration, intelligence and memory.
3. Enhances self-confidence, patience and will power.
4. Calms the mind and provides inner peace and silence.
5. Brings greater clarity in mind and improves decision-making ability.

Neti  

It is a form of shatkarma, or purification, that involves irrigation of the sinuses or cleaning of the nasal passages. There are two varieties of netione: sutraneti and jalaneti.
1. Jalaneti – A netipot is used by the practitioner of the traditional Indian yoga technique known as jalaneti, which means literally “water purification,” to clear out the nose cavity. Nasal irrigation is the phrase used by scientists to describe the technique.

Techniques –
1. Mix one cup of warm water with half a teaspoon of salt, to make a solution. It is preferable to use pure neti salt, for better results

2. Pour the salt and water solution into the Neti Pot

3. Place the spout into one of the nostrils. The cone needs to be placed into the nostril and sealed inside thoroughly, with the help of a few gantlet wists

4. Let the water to flow right into the nostril and then tilt your head on to one side, so that the water can flow out through the other nostril

5. During this procedure, you need to ensure that you breathe through your mouth. Moreover, you need to make sure that you neither sniff, not swallow while the water is flowing between the nostrils, or else you could experience a severe bout of coughing.

Benefits:
1. Reduces allergy problems.
2. Improves breathing.
3. Eliminates post-nasal drip.
4. Cures sinusitis or chronic sinusin fections.
5. Improves resistance to common colds. (Common colds are either avoided or the duration greatly shortened.)
6. Improves sense of smell.

2. SutraNeti – A yogic method known as sutraneti is used to clean the nasal passages in a certain way. A waxed cotton string is placed into the nose during Sutra Neti and subsequently removed from the mouth. After that, the string’s ends are moved back and forth while being held in place by both hands. Nowadays, rubber catheters are used instead of strings since they are more widely available at medical supply stores.

Techniques:
1. Place a rubber string in front of your left nostril, holding it horizontally
2. Push this rubber string along the side of your nose, till you can feel it touch the back of your throat
3. Insert your middle finger and index finger through the mouth to catch the tip of the string at the back of the throat
4. Using one hand pull the string partially out of your mouth gently while still holding the other tip too
5. Move the string in a gentle massaging motion so that it cleans the nasal passage
6. While removing the string, pullitout of the nose
7. Repeat the exercise with the other nostril

Benefits:
1. It helps to maintain nasal hygiene by removing the dirt and bacteria trapped in the mucus in the nostrils.
2. It de-sensitizes the sensitive tissues inside the nose, which can alleviate rhinitis, allergies and some types of asthma.
3. Several health problems like sinusitis, migraine, headaches, can be reduced by doing Neti.

Dhauti

Dhauti is a crucial component of the yogic system of body-cleansing practises known as Shatkarma. The digestive system and stomach are cleansed by a set of yoga exercises. It primarily works to clean the entire length of the digestive tract, but it also benefits the respiratory system, external ears, and eyes. People with certain medical conditions should not practise these activities.

  1. ulcers
  2. hernias
  3. heart disease
  4. hypertension

Benefits of Dhauti

1. Dhauti cleanses the complete body including the respiratory system and the entire digestive system.
2. It eliminates excess bile, stomach acids, mucus and toxins inside the body and restoresit to its naturally balanced state.
3. It can benefit those suffering from constipation, indigestion, acidity, heartburn, dyspepsia, biliary disorders and disorders of the stomach. Broadly speaking there are three types of dhautis that are prominently practised.

Nauli

One of the Kriyas or Shatkarmas from yoga is nauli. The exercise is based on massaging the internal belly organs with a circular motion of the abdominal muscles and is intended to serve the cleaning of the abdominal region, including the digestive organs and small intestine. Although Nauli is a traditional Hatha Yoga exercise, it is not taught in mainstream yoga schools. Nauli is regarded as a challenging workout that can only be taught with persistence and patience.

Benefits:
1. Nauli strengthens the abdominal muscles and massages the intestines and organs of the lower abdomen.
2. It regulates blood pressure and has a preventative effect against diabetes.
3. It is helpful for heartburn and skin diseases (acne).
4. It improves the digestive system.

Basti

Primary purpose is to clean the lower abdomen, particularly the colon. Numerous positive effects are typically attributed to it by the Hatha Yoga and other sources. Basti can be done using one of two methods:

  • Sthalabasti (also known as Sushkabastior Vatabasti), cleans the colon bys ucking air inthe body without the help of any catheter ortube.
  • Jalabasti (also known as Vatibasti) cleans the colon by sucking water into the anus. It is allowed the use of a cathetertube.

Physical Education Class 11 Syllabus | Notes | Questions and Answers

Physical Education Class 11 Notes 

Physical Education Class 11 Questions and Answers 

Physical Education Class 11 Chapter 2 Question Answers

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Teachers and Examiners (CBSESkillEduction) collaborated to create the Physical Education Class 11 Chapter 2 Question Answers. All the important Information are taken from the NCERT Textbook Physical Education (048) class 11.

Physical Education Class 11 Chapter 2 MCQ with Answers

1. The Ancient Olympic Games started in
a. 776 BCE 
b. 394 AD
c. 1896
d. 1986

Show Answer ⟶
a. 776 BCE

2. The idea for reviving the Olympic Games came from
a. Eunice Kennedy Shriver.
b. Baron Pierre de Coubertin 
c. Dion Nash
d. Ludwig Guttmann

Show Answer ⟶
b. Baron Pierre de Coubertin

3. The International Paralympic Committee was formed in
a. 1960
b. 1976
c. 1989 
d. 2016

Show Answer ⟶
c. 1989

4. The first special Winter Olympic games started in
a. 1924 
b. 1962
c. 1968
d. 1977

Show Answer ⟶
a. 1924

5. The IOA was established in
a. 1926
b. 1927 
c. 1928
d. 1930

Show Answer ⟶
b. 1927

6. There are ________ Vice Presidents in the IOA.
a. 1
b. 3
c. 7
d. 9 

Show Answer ⟶
d. 9

7. The IOC Executive Board has _members.
a. 1
b. 2
c. 8
d. 10 

Show Answer ⟶
d. 10

8. The First President of IOA was
a. Sir Dorabji Tata 
b. Dr A.G. Noehren
c. Baron de Coubertin
d. Maharaja Bhupender Singh

Show Answer ⟶
a. Sir Dorabji Tata

9. The word “Altius” in the Olympic motto means
a. Faster
b. Higher 
c. Heavier
d. Stronger

Show Answer ⟶
b. Higher

10. The logo of Olympic Games was created by
a. Eunice Kennedy Shriver.
b. Deion Nash
c. Guttmann
d. Baron Coubertin 

Show Answer ⟶
d. Baron Coubertin

11. The first Olympic torch was litin
a. 1896, Athens, Greece
b. 1920, Antwerp, Belgium
c. 1924, Paris, France
d. 1928, Amsterdam, Netherlands 

Show Answer ⟶
d. 1928, Amsterdam, Netherlands

12. The Olympic flag was used for the first time
a. 1896, Athens, Greece
b. 1920, Antwerp, Belgium 
c. 1924, Paris, France
d. 1928, Amsterdam, Netherlands

Show Answer ⟶
b. 1920, Antwerp, Belgium

Physical Education Class 11 Chapter 2 Question Answers

13. What is the motto of the Olympic Games? What does it mean?
Answer – “Citius – Altius – Fortius,” which translates to “Faster – Higher – Stronger,” is the motto of the Olympic Games. It conveys what the Olympic Movement hopes to achieve. Pierre de Coubertin made the suggestion when the International Olympic Committee was established in 1894.

14. Write a short note on the Olympic Flag.
Answer – Baron Coubertin designed the Olympic flag, which was unveiled in 1914. It has a borderless, white background. The five interlocking rings that represent the Olympic logo are positioned in the center. The Olympic flag features a white backdrop with five interlaced rings in the center that are different shades of blue, yellow, black, green, and red, according to Pierre de Coubertin.

The six colors used in this design are those seen on all current country flags of the world (1931), and they symbolize the five continents of the world that are unified through olympism.

15. List the range of disabilities of athletes for Paralympic Games.
Answer – Ten different disability kinds are included in the Paralympic Games. The categories include intellectual disability, limb deficiency, leg length inequality, short stature, hypertonia, ataxia, and reduced passive range of motion.

16. Differentiate between Paralympic and Special Olympic Games.
Answer – The primary distinction between the Special Olympics and the Paralympics is that the former is exclusively for individuals with intellectual disabilities, whereas the latter is primarily for athletes with physical disabilities. The Paralympics cater primarily to individuals with physical disabilities, but they also have a few categories for competitors with intellectual disabilities.

17. Write down the eligibility conditions of a competitor in ancient Olympics.
Answer – The eligibility conditions of a competitor in ancient Olympics are –

a. The contestant must be physically fit, only a Greek, and alone of a Hellenic race.

b. Savages and people under punishment were prohibited from taking part in these activities.

c. Prior to the start of the Olympic Games, the contestant was required to stay in Olympia for one month.

d. They had to swear under penalty of perjury that they had already completed the 10-month training in their state.

e. Women were not permitted to compete in the games or watch them.

f. Participants had to rehearse for a month before they could play in the games.

g. Only amateur athletes, not professionals, were allowed to compete in these events.

18. Write a brief note on the origin and conduct of Ancient Olympics.
Answer – They were held in Zeus’ honor, and the Greeks ascribed a legendary beginning to them. According to tradition, the first Olympic Games took place in 776 BC. The Olympiad, which came to be used as a measure of time in historical chronologies, or games, were held every four years.

19. How did the Modern Olympic games originate?
Answer – Although Olympia, Greece hosted the ancient Games from 776 BC to 393 AD, it took 1503 years for them to return. Greece’s Athens hosted the first modern Olympics in 1896. Frenchman Baron Pierre de Coubertin, who proposed the notion in 1894, was the person who gave it new life.

20. Write a short note on the Special Olympics.
Answer – Special Olympics is a worldwide non profit organization that aims to enable people with intellectual impairments to become physically fit, useful, and valued members of society.

Physical Education Class 11 Syllabus | Notes | Questions and Answers

Physical Education Class 11 Notes 

Physical Education Class 11 Questions and Answers 

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