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UNIT-01
12th class
Physical Fitness
 Meaning of Physical Fitness
Physical fitness is to human body what fine tuning is to an engine. Physical fitness
enables us to perform upto our potential. Physical fitness is state of well-being allowing us to
have enough strength and energy to participate in full and active life style of our choice. Physical
fitness generally implies a soundness and readiness for life and its functions. Individuals are
physically fit when they are able to meet both usual and unusual demands of daily life, safely and
effectively without undue stress. The fit person is one who has the skill to do the day’s work and
has sufficient reserve of energy not only to meet emergencies but also to participate in leisure
time activities.
According to Nixon, “Physical fitness refers to the organic capacity of the individual to
perform the normal task of daily living without undue tiredness or fatigue, having reserves of
strength and energy available to meet satisfactorily the emergency demands suddenly placed up
on him”.
According to Hawley and Frank, “Physical fitness is a state of wellbeing with low risk of
premature health problems and energy to participate in variety of physical activities”.
According to Webster Encyclopedia, “It is the ability of a person to do daily routine work
without fatigue; moreover, to participate in playful activities and still reserves enough capacity to
meet any emergency”.
According to David R. Lamb, “Physical Fitness is the capacity to meet the present and potential
physical challenges of life with success”.
According to Dr. Kroles, “Successful adaptation to the stresses of one’s life style”.
According to Edward Bortz, “Physical Fitness implies that the body systems are capable for
carrying on their activities satisfactory”.
According to Bruco Balle, “Physical Fitness depends on the bio-dynamic potential which is
composed of functional and his metabolic potentials”.
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 Importance of Physical Fitness

Some of the benefits of physical activity or physical fitness are
1. Improved Health:-
 Increased efficiency of heart and lungs
 Reduced cholesterol levels
 Increased muscle strength
 Reduced blood pressure
 Reduced risk of major illnesses such as diabetes and heart disease
 Weight loss
2. Improved Sense of well-Being:-
 More energy
 Less stress
 Improved quality of sleep
 Increased mental sharpness
3. Improved Appearance:-
 Toned muscles
 Improved posture
4. Good Social Life:-
 Improved self-image
 Provides opportunities to make new friends
5. Increased Stamina:-
 Fitness increases physical capabilities
 Fitness decreases the risk of injuries

 Components of Physical Fitness

Exercise scientists have identified following elements / components that comprise the
definition of fitness
1. Strength:- The extent to which muscles can exert force by contracting against resistance
e.g. holding or retraining an object or person.
2. Power:- The ability to exert maximum muscular contraction instantly in an explosive
burst of movement e.g. Jumping or Sprint Start.
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3. Speed:- The quickness of movement of limbs e.g. Running, Putting a Shot.

4. Agility:- The ability to perform a series of movement in a quick succession in opposite
direction e.g. Zig-Zag Movement.
5. Balance:- The ability to control the body’s position, either stationary or while moving
e.g. Handstand and Gymnastic Stunt.
6. Flexibility:- It is the ability to achieve an extended range of motion e.g. Leg Split.
7. Endurance:-The heart’s ability to deliver blood to working muscles and their ability to
use it e.g. Long Distance Running.
8. Co-ordination:- The ability to combine the above listed components so that effective
movements are achieved.

 Factors Effecting Physical Fitness

Physical fitness can be earned through planned exercise program and following positive
life style habits. There are number of factors which effect the physical fitness of an individual.
Some of them are discussed below;
1. Age:- Age is the major factor influencing physical fitness. The child is physiologically
different from the adult and must be considered differently while planning fitness
programme.
2. Body Composition:- Body composition is the proportion of the lean body mass and
depot fat. Now a days body composition is considered one of the components of fitness as
it plays important role in developing fitness.
3. Climate:- Physical fitness by and large also gets influenced by different climatic
conditions such as winter, summer, humid etc.
4. Diet:- Diet plays an important role in maintaining physical fitness level. The key to
weight control is keeping energy intake(food) and energy output (physical exercise) in
balance.
5. Sex:- The exercise frequency, duration and intensity of the exercise for developing
physical fitness is different for male and female.
6. Heredity:- Heredity means transmission of genes or characteristics from ancestors.
Various motor abilities like speed, strength, endurance are somewhat inherited by an
individual from his parents.
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7. Occupation:- Physical fitness of some persons get effected due to their occupation as
they work in dangerous and hazardous places.
8. Posture:- Body alignment in various situations also effect physical fitness of a person.
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UNIT-02 12th class

Training Methods

 Meaning and Concept of Training

Training is in use since ancient times. It is defined as an organised instruction, a teaching-
learning process to prepare an individual to achieve some pre-determined goals like soldier trains
to fight in war, a pilot trains to fly an aeroplane, a mechanic trains to repair an automobile, a
teacher trains to communicate things to students and an athlete trains to run a race or play tennis.
Usually in sports we use the term sports training which denotes the sense of preparing
sportspersons for the highest level of performance. It needs not to be confused with physical
exercise. As a matter of fact training for competitions requires much harder sets of physical
exercise to condition body than one does to achieve health objectives. The training programme
for athletes, in reality is very comprehensive, it includes physical, physiological, technical,
intellectual, psychological and moral preparation of an athlete or a player by means of physical
exercise.
Sports training is a process of athletic improvement, which is conducted on the basis of
scientific principles for the development of mental and physical efficiency, capacity and
motivation that enables athletes to produce outstanding and record breaking athletic performance.
Thus we can say sports training is scientific and systematic preparation of sportspersons for the
highest level of sports performance.

According to;
Martin, “Sports training is a planned and controlled process of achieving goals, in which the
changes of motor performance and behaviour are made through measures of content, methods
and organization”.
Mathew, “Sports training is the basic form of preparation of a sportsman”.
D. Harre, “Sports training, based on scientific knowledge, is a pedagogical process of sports
perfection which through systematic effect on psycho-physical performance ability and
performance readiness aim at leading the sportsman to high and the highest performance.
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Through active and conscious interaction with the given demands in sports training, the
sportsman’s personality develops according to the norms and standards of socialist society’.
 Periodisation
It is defined as the method of organising the training year into phases, where each phase
has its specific aims for development of the athlete. These phases include;
1. Preparatory Phase:- it is the longest period , the duration which ranges from 2/3 to ¾ of
the total duration of the training cycle. During this period, utmost emphasis is laid on the
development of various components considered basic to performance. The preparatory
period has three phases.
a) Phase I:- This phase is characterized by sharply increasing training volume but with very
less increase in training intensity. Predominantly low intensity general exercises are used
in this conditioning dominated phase, laying stress on the development of general motor
abilities especially basic endurance, general strength, flexibility etc. Usually weight
training and running programmes are performed alternatively.
b) Phase II:- In this phase, performance related factors are developed using high training
volume and load. In this phase the emphases is given on general development and specific
fitness. In this phase tactical training is given least importance.
c) Phase III:- This phase is meant to prepare the sportsperson for competition through
special and competition exercises that aim to develop and integrate the importance factors
for achieving the desired performance level. The volume of tactical training is increased
aiming to improve tactics for the competition.
2. Period of Competition:-During competition period the athlete must achieve top form and
also to maintain it for long time. In this period the sports persons are able to perform
training with maximum intensity. During this phase 90% of the movement is direct action
(related to sports-specific movement) while 10% is indirect action (motor and general
conditioning) alongwith tactical training to make it competition oriented. Special stress is
laid on sportspersons psychological training.
3. Transitional Period:- The duration of this phase, which is characterized by low training
volume and low training intensity should not be more than 4 to 6 weeks. After
competitions, the sportsmen need recovery and relaxation. During this period active rest is
given and it is advised not to do similar activities which dominate in the competition.
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 Types of Periodisation
Periodisation is normally done for one year. Periodisation is categorised into;
1. Single Periodisation:- If there is only one macro-cycle in one year, it is called single
Periodisation. The normal duration of the three periods in a single Periodisation is shown
as below;
Period Preparation period Competition period Transitional period
Months 1, 2, 3, 4, 5, 6 7, 8, 9, 10 11, 12

2. Double Periodisation:- If there is two macro-cycle in one year, it is called double

Periodisation or multiple periodisation. The duration of the three periods in a double
Periodisation is shown as below;
Period Preparation Competition Preparation Competition Transitional
Months 1, 2, 3 4,5 6,7 8,9,10,11 12

3. Triple Periodisation:- If there is three macro-cycle in one year, it is called triple

Periodisation or multiple periodisation. The duration of the three periods in a triple
Periodisation is shown as below;
Period Preparation Competition Preparation Competition Preparation Competition Transitional
Months 1,2 3,4 5,6 7 8,9 10,11 12

 Strength Development Training Method

Strength is an ability to resist for a workout. It is one of the most important component of
physical fitness and its requirement is all important for any work or sports. Strength is of three
types; a) Maximal strength b) Explosive Strength c) Endurance Strength. There are various
training methods for strength development such as Isometric, Isotonic, Isokinetic, Weight
training etc;
1. Isometric Exercise:- In 1953 Hettinger and Muller of Germany introduced isometric
exercise. These are the exercises in which no movement takes place only tension at the
joint concerned is developed. Isometric is derived from two words Iso and Metric. Iso
refers to same or equal and Metric refers to muscle length. So isometric exercise are those
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exercises in which the length of the muscle remains same. No external movement is
visible to the person. During an isometric contraction muscle develops tension but does
not change length. Isometric exercises are common in games where static phases are
common e.g. archery, gymnastics, yoga, judo, wrestling, weightlifting etc.
Examples, a) Flex arm hang, b) Pushing against the wall c) Holding half push-ups
Advantages:-
(i) It can be performed anywhere.
(ii) Less or no equipment required.
(iii) Less time required.
(iv) Can be performed by an injured player also (under care and precaution).
(v) It develops high level of static and maximal strength.
Advantages:-
(i) It develops static strength, whereas in games and sports dynamic strength is
mostly required.
(ii) It raises the blood pressure (not recommended for heart patients).
(iii) Loss of interest after few days, because of same type of exercises are performed
every day.
2. Isotonic Exercise:- These exercises were introduced by DE Lorme in 1945. It is derived
from two words Iso and Tonic. Iso refers to same or equal and Tonic refers to muscle
tension. Isotonic exercise is a method of muscular exercise that involves contractions
where tension is equal throughout the range of motion. These are the exercises in which
the movements of muscles can been seen directly. Length of muscles can be increased or
decreased (contraction or extension) by these exercises. These exercises are of much
value in the field of sports. Callisthenic exercises, running and jumping on the spot,
weight training exercises are best examples of isotonic exercises.
Advantages:-
(i) Strength developed through this method is maintained for longer period.
(ii) As nature of exercise is dynamic, it enhance co-ordination between different
muscle groups.
(iii) This method is good for improving technique.
(iv) It is effective for developing speed end endurance.
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Disadvantages:-
(i) The equipments used are complex and expensive.
(ii) Chances of injuries are very common.
3. Isokinetic Exercises:- This method was introduced by J.J. Perrine in 1968. This word is
derived from Latin word Iso and Kinetic. Iso refers to same and Kinetic means motion. It
is defined as maximal contraction with constant speed over full range of movement. Arm
stroke in swimming and paddling in bicycle are the best example of Isokinetic exercises.
Advantages:-
(i) It develops high level of dynamic as well as explosive strength.
(ii) These are effective almost for every game.
Disadvantages:-
(i) Requires special types of equipments.
(ii) To be performed under observation of a coach.

 Training Methods to Develop Endurance

Endurance is the ability of the body to work for a long time without getting fatigue. It is
of two types; a) Muscular Endurance b) Cardiovascular Endurance. There are various training
methods to develop Endurance such as continuous training, interval training, and fartlek training;
1. Continuous Training Method:- Dr. Earnest Van Aaken introduced this system of
training. This method consists of long distance running without having any rest, break or
recovery pause. In this method the intensity is kept generally low. It is of three types;
a) Slow Pace Continuous Method:- This method is basically used by cross country and
marathon runners as it develops aerobic endurance. In this method the pace or speed is
low, but duration and distance is long. Duration of work is approximately 1 to 2 hours
whereas, the distance covered is 15-30 km. Heart beat is kept around 140 to 170
beats/minute.
b) Fast Pace Continuous Method:- This method is used basically by sprinters and middle
distance runners, where they require anaerobic endurance along with speed. It is
performed with faster pace. It is performed for the duration of 15-30 minutes whereas, the
distance covered is 5-10 km. Heart rate is kept around 160 to 190 beats/minute.
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c) Variable Pace Continuous Method:- This is the combination of fast and slow pace
continuous method. In this, the speed or pace keeps changing. It is performed for the
duration of 30 minutes to 01 hour. Distance covered is 10 to 15 km. The heart rate is kept
around 140 to 190 beats/minute. It develops anaerobic and aerobic endurance.

2. Interval Training Method:- The interval training method was introduced by Dr.
Reindell and Greshler. This method is widely used to develop endurance and speed. The
name of this method comes from the rest period or recovery or interval, between the fast
runs. This method is based on principle, “effort and recovery”. This means during training
some rest period is given between the specific workouts so that runner recovers. For
example, repeating 300 mts with maximum speed (heart rate goes upto 180 beats/minute
and 100 mts with slow jogging or walk and again get ready for next repetition. Next
repetition is not given until the pulse returns to 110 beats/minute. The main aim of
interval training is to increase the ability of an athlete and also to improve anaerobic
performance. The interval training method depends upon four variables, Speed of work,
Duration of recovery, Duration of work and Number of repetitions. It is of two types,
a) Intensive Interval Training Method:- In this method intensity is high i.e. from 80%
- 90% (Maximum Speed) but volume (total distance) of work is low i.e. only 2 to 5
km. The distance is run in intervals of 80 to 300 mts to raise heart rate upto 170 to 200
beats/minute with a recovery period of 30 seconds to 2 minutes.
b) Extensive Interval Training Method:- In this method intensity ranges from 60% -
85% (Maximum Speed) and volume (total distance) of work is 6 to 12 km. The
distance is run in intervals of 300 to 800 mts to raise heart rate upto 140 to 170
beats/minute with a recovery period of 1 to 3 minutes.

3. Fartlek Training Method:- Gosta Halmor , A renowned Swedish Olympian introduced

this training method. It is method of endurance development. Fartlek is Swedish word
which means “Speed Play”. It is a variation of variable pace method. In Fartlek, change
of pace or speed is not pre-planned, the sportsman changes the speed on his own
according to his feelings, surroundings and terrain. He may take rest, walk, slow jogging,
may be running, some exercises or sprinting etc. Athlete is free to choose his path, it may
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be hills, forest, sand, river bed, road, country-side fields etc. The approximate distance to
be covered is 10 to 20 km.
Advantages:-
(i) It is practised during off season.
(ii) It develops creativity and develops adventure.
(iii) It provides experience of nature.
(iv) It gives more self confidence.
(v) Natural motivation is there thus no boredom.
(vi) It develops the calibre of tackling situation.
(vii) Art of self learning is there.
Disadvantage:-
(i) It may cause accident.
(ii) Actual running track is missing as in competition.
(iii) Coach can not have full check over the trainer.
(iv) Path may be dangerous.

 Training Methods to Develop Speed

Speed is an important component in sprinting as well as in games and sports. It is an
ability to do work faster. There are various training methods to develop Speed such as
acceleration run method and pace races.
1. Acceleration Run Method:- In this method, a runner accelerates to his top speed as fast
as possible. For improving acceleration ability, athletes and their trainers should take care
of following variables;
 Intensity:- At start it should be 75% and should gradually move to 100%.
 Duration:- 4 to 6 seconds for each sprints.
 Distance:- Around 30-40 mts is good to develop acceleration.
 Repetitions:- 3-4 repetitions depending upon the training state.
 Recovery:- Recovery periods must be long enough to restore working capacity
but short enough to maintain excitement of the nervous system and body
temperature.
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2. Pace Races:- Pace race seems to be an improvement on the acceleration run concept. In
order to improve their speed athlete should engage in short sprints ranging from 20 to
40mts and maintain it all through. Sometimes, time is announced to the runner as he has
to cover a certain distance in a given time.
 Circuit Training Method:-
Circuit training method was developed by R.E Morgam and G.T Adamson in 1953.
Circuit training can be designed to develop strength, power, muscular endurance, speed, agility,
neuromuscular co-ordination, flexibility and cardio-vascular endurance. It is a training in which
an athlete goes through a series of selected exercises that are performed in sequence or in a
circuit. Circuits can be set-up inside gymnasium, exercise room or outside on courts and fields.
There are usually 6 to 10 stations in a circuit. The athlete performs a specific exercise at each
station and then goes to next station. The idea is to progress through the circuit as quickly as
possible, attempting to improve either by decreasing the total time it takes to complete the circuit
or by increasing the amount of work done at each station, or both.

Advantages:-
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(i) Circuit training can be performed indoors or outdoors.

(ii) The individual gains good result in a short period.
(iii) It is an interesting method of training.
(iv) It does not require long duration to perform exercise.
(v) A number of athletes can do circuit training at the same time.
(vi) The coach can easily watch and supervise the training.
(vii) Amount of training can be increased or decreased according to the ability of
trainees
(viii) All body parts can be exercised.

UNIT-03 12th class

Sociological Aspect of Physical Education
 Meaning of Sociology:-
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The word “Sociology” is derived from latin word “Societus” and logos, which means
society and science. So, the complete word “sociology” means study of society. Hence sociology
has been defined as a scientific study of human social life, groups and societies. Aristotle defined
man as a social animal who cannot live without society. His animal nature is moulded into human
nature by socializing. He is dependent on other members of society to perform the necessary
functions of life. Man, who has started his life from nomad and hunter, has now touched all the
heights of growth and development. He is now an Industrialist, a Scientist, a Historian, a
Politician, an Artist and so on. This whole development is the result of his social nature which
had enabled him to create an organisation which controls and guide his behaviour. The term
sociology was first introduced by August Comte, thus widely known as the “father of sociology”.
According to:
G.A Lunderberg, “Sociology is a science of society.
Horton and Hunt, “Sociology attempts to study society scientifically.
I.F. Ward, “Sociology is the science of society or of social phenomenon.
Park & Burges, “Sociology is a science of collective behaviour.
Max Weber, “Sociology is the science, which attempts to understand social actions.

Socializing Institutions:-
i) Family
ii) School
iii) Playmates/ Friends
iv) Religion
v) State

 Meaning of Sports Sociology:-

Sports sociology is study of the relationship between sports and society. It examines how
culture and values influence sports, how sports influence culture and values and the relationship
between sports, media, politics, economics, religion, race, gender, youth etc.
Sports is a viable means towards socialization because it provides rich opportunities in
transmission of cultural behaviour. It deals with study of social behaviour of an individuals,
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groups, organisations, institutions and societies in games and sports. Participation in games and
sports can develop many social qualities like dutifulness, discipline, loyalty, co-operation,
sincerity, tolerance, punctuality, morality etc, which promote the feelings of friendship and
brotherhood. Hence we can say that games and sports contribute a lot towards the formation of a
healthy society.

 Importance of Sociology in Physical Education and sports:- The sociology plays a

vital role in physical education and sports.
1. Changes Outlook of the Society:- The main development of the society depends upon
physical activities. That’s why the societies which are socially advanced are also advance
in games and sports.
2. Development of Sports Ethics:- Sports ethics as well as the qualities of sportsmanship
are usually developed through sociology. It helps in teaching sympathy, co-operation,
fairplay, respect for seniors, respect for rules of games and how to behave in playground.
3. Helps to Develop Good Discipline:- Sociology helps in maintaining good discipline
during practice and during participation which helps an individual to maintain it in
general life also.
4. Helps to Achieve leadership Qualities:- Sociology helps in developing leadership
qualities like self discipline, courage etc in sports person.
5. Helps in Adjustment:- Without proper adjustment among the team members , one can
never think to win a game.
6. How to deal with other sportspersons:- Sociology teaches players how to behave with
his fellows as well as opponent players and what should be their relationship with each
other even in adverse circumstances.
7. Group Cohesion and Harmony:- Sociology teaches love, sympathy, affection among
players thus encourages group cohesion and harmony.
8. Character Building:- Moral and social character is modified through games and sports.

 Games and Sports as cultural Heritage:-

It is presumed that sports and games started as soon as human life began on earth. In ancient
times man did a lot physical work in order to full fill the basic needs and also for self defence. He
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started hunting in order to satisfy his hunger and for this he used bows, arrows and spears. The
principle of survival of fittest can explain all this. Now these activities have taken the shape of
competition. In other words we can say that games and sports are played in this world from
primitive times but at that time participation in sports was only for survival. To trace the roots of
games and sports in various parts of world we have to travel down the historical lane;
1. Greece:- It had contributed a lot towards the progress of sports. It rose to its greatest
height in Greece which is called “Golden Era” for games and sports. Athens had started
the ancient “Olympic” in 776 BC in the honour of god Zeus that were stopped in 394 AD.
In ancient Olympics running, throwing, jumping etc were played. These games were
again revived in Athens in 1896 AD by De Coubertin.
2. Rome:- Roman civilisation had also accepted physical education in its culture. Romans
were good warriors and lovers of sports. Gladiatorial combat was most famous among
Romans.
3. England:- In England physical education and sports was for fun only. They had spread
tennis, football, track and field events, cricket, rowing and field hockey in almost in every
corner of world.
4. America:- America has introduced many games like Basket Ball, Base Ball, Volley Ball,
Rugby etc. America has the owner to top medals tally list in almost every Olympic.
5. Germany:- It has a rich culture tilted towards sports and games. It has produced Guths
Muths who is known as grandfather of gymnastics. In Germany physical education is a
compulsory subject.
6. Sweden:- Per Henrik Ling took gymnastics to new heights. They introduced anatomy and
physiology to physical education.
7. Denmark:- Physical Education was introduced in schools and made compulsory. Rifle
Club was formed to train them in shooting.
8. China:- China has been producing great players in badminton, judo, diving, table tennis
and kung-fu.
9. Japan:- Sumo wrestling, judo and taekwondo are famous sports introduced by Japan.
10. India:- Yoga has its origin in India which was done to develop physical and mental
fitness. Archery, wrestling, sword fighting, chariot races were considered for royals and
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kings. Hockey became popular game after independence and was given the honour as the
national game. In rural areas kabaddi and kho-kho are very popular games.

 Development of Leadership Qualities:- Leadership is a social quality. The dictionary

meaning of word leader is one who directs others.
According to;
Durlin R, “Leadership is the exercise of authority and making of decisions.
Montgomery, “The capacity and will to rally men and women to a common purpose”.

 Qualities of a leader:- The various qualities of a leader are as below;

1. Intelligence:- A leader must have sharp intellectual level, good thinking power. He
should take quick decisions for which intelligence is required.
2. Firm Determination:- A good leader should have a strong will power. He should have
the quality to tackle different problems coming in his way with firm determination.
3. Good Personality:- A leader possessing good personality can easily adjust himself to the
environment. Good personality is always admired by group and leaves good impression
on the group.
4. Co-operation and Sympathetic Behaviour:- A leader should be co-operative and should
have sympathetic attitude towards his group. Such attitude can win the hearts of the
followers, which will be very helpful in achieving the desired goal.
5. Emotionally Balanced:- The leader should have tolerance as well as calm temperament.
Emotional characteristics like fear, anger, jealousy and anxiety present in leader causes
hindrance in taking decisions.
6. Impartial:- A leader should be impartial otherwise it creates rivalry within the group
which can shatter the group.
7. Knowledge of the Subject:- The leader should have vast knowledge and proper
understanding of the subject that will help him to lead the group smoothly.
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8. Courageous:- A good leader should be courageous by nature which is essential to rule

over the group. He should be authoritative in nature which can direct the group properly
towards the attainment of goal.
9. Regular and Punctual:- Irregularity has bad impact on the group, so a good leader must
possess regularity and punctuality.
10. Honesty:- Honesty helps leader to lead the group effectively.
11. Sociable;- A leader should have social qualities so that he can interact with the group
effectively.
12. Good Orator:- A leader should be good orator to express and communicate his ideas
properly.
 Group Dynamics:- The two or more people with common objective or interest, purpose
or need is called group and the dynamic is derived from a Greek word which means
“force”. Thus the meaning of group dynamics is the force which keeps its members
together. Over the time, as the group develops and understanding develops among the
members, it increases cohesiveness and becomes more effective in carrying out its
objective.
Types of Groups:-
1. Primary Group:- Such Tribes, communities.
2. Secondary Group:- Like party or a club.
3. Automatic/Compulsory Group:- Like family, armed force.
4. Voluntary/ Social Group:- Like Village committee, Youth welfare committee.
5. Formal Group:- They are created by enforced rules, like boards (PSC,SSB).
6. Informal Group:- They are temporary and get formed for short time for specific purpose
like houses at school.

Development of Group Dynamics:- The group dynamics can be developed by the

following four processes.
1. Forming:- It is an introductory stage at which individuals get formed into a group and
introduce to one another.
2. Storming:- It is that stage at which more aggressive individuals try to express themselves
more explicitly.
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3. Conforming:- Conforming is a condition in which the group members gradually come to

understand each other’s qualities, strengths and weakness.
4. Performing:- Performance is the ultimate yardstick of human thought, action and effort
and a real test of group dynamics.

 Value education through Physical Education:- Games and sports provide a platform
where we receive knowledge of different societies and social values, which are as under;
1. Development of co-operative Attitude:- In team games all the players practice together
to win jointly. The lesson of co-operation is learned within the team.
2. Development of Sympathetic Attitude:- While playing if somebody gets injured, all the
players display affection and sympathy towards him.
3. Development of Discipline:- we have to play under rules and regulations of the game
which develop habit of discipline.
4. Social & Moral Qualities Improves:- Games & Sports develop social and moral
qualities, like discipline, regularity, punctuality etc.
5. Development of Leadership:- There are many opportunities to lead in the field of
physical education, like captain of cricket team.
6. Emotional Development:- Games & Sports develop emotional qualities e.g. a boxer
while playing is emotional aggressive but after the match he shakes his hands with
opponent by converting his anger into affection.
7. Development of Physical Fitness:- Through games and sports development of body
takes places. A physically fit person will lead healthy life and can help others whenever
his help is required.
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UNIT-04 12th class

Moral Education
 Concept of Moral Education:-
It is the process through which the relevant knowledge, values and skills are transmitted
and developed in children. Moral education is to equip children with sense of good or bad in their
everyday life. Morals as generally said are rules or habits of conduct, with reference to standards
of right and wrong. Morality means manner, character or proper behaviour. Moral education is
dire need of the hour which can be judged by this proverb ‘Wealth is lost nothing is lost’, ‘Health
is lost something is lost’, ‘if character is lost everything is lost’.
According to;
Sam Harris, “Moral Education is all about human wellbeing”.
Kohlberg, “Moral education is about self-interest and decision making for survival in society”.
Moral Values:- Moral values refer to a set of principles that guide an individual to evaluate right
versus wrong. Some of the moral values required for better survival in society are as under;
1. Courage
2. Obeying laws
3. Honesty
4. Humanity
5. Justice
6. Speaking truth
7. Forgiveness
8. Charity
9. Trustworthiness

 Moral Education Through Physical Education:-

In sports and physical education all persons participate together regardless of race, caste,
creed or origin. It helps in developing those traits of good citizenship essential to democratic
living.
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Participation in physical education and sports contributes to development of following

moral values;
1. Inculcating Appropriate Values:- Games and Sports inculcate among the participants
the right values of life like co-operation, sympathy, friendliness, love for justice, love for
truth etc, which are essential for healthful living.
2. Promoting Secularism and Religious Tolerance:- Sports persons try to understand and
appreciate the values, ideas and qualities of other religions, caste, customs, and traditions.
This develops religion tolerance and respect for other religions in them.
3. Promoting Sense of Discipline:- Sense of discipline is inherent in sports and games. For
sports persons, self discipline becomes a habit of life and such individuals tend to follow
the rules and regulation in their social life also.
4. Inculcating Habits of Law Obedience:- Sports and games demand strict obedience of
rules governing them. For the players obedience of law becomes habit.
5. Promote Sense of Responsibility:- Sports and games develop sense of responsibility
among players towards their community and nation.
6. Providing Rich Experience:- Sports person from different states and countries interact
with each other and exchange rich experience of their respective state and country.
7. Helpfulness:- It is another important moral value developed among sports persons. Sports
sometimes result in serious injuries and other players provide helping hand and try to
make injured person comfortable.
8. Patience:- Through participation in physical education and sports, sportsperson develop
patience, several situations arise during competition, when the sportsperson exhibits
patience.
 Need and Importance of Moral Education:- To be prepared by students.
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UNIT-06 12th class

Yoga
 Meaning of Yoga:-
Yoga is best known as set of physical practices that include gentle stretches, breathing
practices and progressive deep relaxation. Yoga follows a sequence, first to relax body and mind
then the capacity to withdraw the focus on the outer world and finally the concentration leads to
union with God.
The word yoga has been derived from the Sanskrit word “Yuj” which means to join
individual’s soul with the soul of Divine. Practically speaking yoga is a science which deals with
the health of body and harmony of mind. The main purpose of yoga is to provide sound body
with tension free and sound mind. The ultimate aim of yoga is ‘self-identification and self-
perfection’ which comes through ‘self-purification and self realization’. So we can say yoga is
way of life, which means to enjoy happy, healthy and peaceful living.
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Satyapal says, “Yoga is derived from Sanskrit word “Yuj” which means the union of soul with
God.
Shankracharya says, “Yoga is withdrawal of sense organs from the worldly objects and their
control through yoga”.
Patanjali says, “Checking the impulses of mind is yoga”.
Maharishi Vedvyas, “Yoga is attaining the poise”.

 Importance of Yoga:-
it is universal truth that modern age is the age of stress, tension and anxiety. Now-a-days
most of the persons are not leading happy and fruitful life. They are running after money and in-
fact money is everything for them. We can say that everybody, whether rich or poor, is not happy
in the present day life. Kin Hubbard has rightly said, “It is pretty hard to tell what does bring
happiness, poverty and wealth have both failed”. The following points show the importance of
yoga;
1. Physical Purity:- Internal organs of our body can be cleansed by various yogic exercises
like Nauli, Basti etc. For the proper cleanliness and purity of our internal organs we
should perform these yogic exercises regularly.
2. Cure and Prevention from Disease:- If an individual performs yogic exercises regularly,
he cannot fall prey to disease. Vajrasana cures diabetes. A large number of disease such as
bronchitis, gastritis, high blood pressure, heart attack, back pain etc can be prevented as
well as cured by various yogic exercises.
3. Reduces Mental Tension:- Yoga can help in reducing the tension. It is well known fact
that most of the persons remain under stress and tension. Dharana and Dhyana play a vital
role for getting peace of mind.
4. Beautification of Body:- Now-a-days, obesity is common and everybody wants to be
slim. Yogasanas make the body strong and perfect.
5. Provides Relaxation:- Rest and relaxation are essential for removing fatigue. Shavasana
is really beneficial for relaxation.
6. Keeps the Correct Posture of Body:- Postural deformities are common in individuals.
They usually put more energy in simple task. Chakrasana is not only preventive but
curative also.
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7. Yoga can be Performed Easily:- In present day life, everybody seems to be in hurry.
Life has become fast. Every individual complains shortage of time. The exercises other
than yoga require enough time and money whereas, yoga exercises can be performed in a
short duration and are not expensive.
8. Spiritual Development:- Through yoga, efforts can be made to attain spirituality. We
can have good control on mind by doing regular yogic exercises and this control of mind
can help to achieve spiritual heights.
9. Increases Flexibility:- Flexibility is very significant for every person. It makes
movements of body efficient and graceful. It is also helpful in preventing sports injury.
Chakrasana and Halasana are beneficial for increases flexibility.
10. Reduces Obesity:- Obesity is a worldwide problem. Obese people fall prey to various
diseases. Yoga exercises can help in reducing obesity.
11. Improves Health:- Yoga helps in maintaining and improving health by regulating
systems of the body such as respiratory, excretory, circulatory, nervous and glandular
system.
12. Enhance Moral and Ethical Values:- The practice of yama and niyama, such as non-
violence, truthfulness, and non-stealing make an individual morally and ethically rich.

 Elements of Yoga:-
Pantanjali described eight elements of yoga in yogasutras. These are called eight steps
through which ultimate goal of yoga can be achieved i.e. union of our soul to the supreme soul.
These elements of yoga are stated below;
1. Yama:- Yama is the first element of yoga. Through the practice of yama one can control
himself from doing things that keeps one’s mind involved in this materialistic world.
Yama consists of five moral codes i.e. Ahimsa (non-violence), Satya (truthfulness),
Asteya (non-stealing), Brahmacharya and Aparigraha (no money or property).
2. Niyama:- Niyama are related to individual’s body and senses. There are five Niyamas.
Saucha (purity- physical as well as mental), Santosh (self-satisfaction), Tappa (struggle
for ultimate goal), Swadhyaya (to read holy books), Surrender to God.
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3. Asansa:- Asana means position or posture of body. It also means to sit in easy posture.
Asana are performed to keep body flexible, agile and young. Asana also increases the
beauty of body by decreasing extra fat of body.
4. Pranayama:- Pranayama is the control of the process of breathing. It means the
appropriate control over inhalation and exhalation. It helps in metabolic activities and
enhances the function of heart and lungs.
5. Pratyahara:- Pratyahara is a process of self-control in which an individual becomes able
to control over his senses. In pratyahara the senses no longer respond to the beauty,
touch, taste, smell etc that hinder mental concentration. The individual starts feeling
extreme pleasure in God.
6. Dharana:- Dharana is the concentration of mind. Generally, it is seen that the mind has a
tendency to get scattered, but if the scattered mind is brought under control and set to one
focal point, concentration is said to be achieved.
7. Dhyana:- Dhyana is a process of complete constancy of mind. In fact, Dhyana is a
complete concentration of mind over a period of time without any divergence.
8. Samadhi:- The union of individual’s soul with the supreme soul is called Samadhi. At
this stage a person begins to feel the real truth. He forgets himself completely. He begins
to experience the divine pleasure.

 Yoga as an Indian Heritage:-

The origin of yoga is considered to be as old as human civilisation. But there is no strong
evidence to prove this statement. In spite of extensive research in this field, there are no concrete
findings regarding the origin of yoga. It is believed that yoga originated in India about 5000 years
ago. Below given are some periods which give knowledge about the origin of yoga;
1. Pre-Vedic Period:- The idols, as well as statues, which were found in Mohenjo-Daro and
Harappa in Indus Valley are in various yoga postures that reveals that yoga was practised
during that period.
2. Vedic Period:- Veda does not use words ‘yoga’ and ‘yogis’ clearly but uses the word
‘Yunjate’ which gives the idea of yoga performed for controlling senses.
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3. Upanishadic Period:- The real basis of yoga can be found in Upnishads. Prana and
Nadis are important topics discussed in Upanishads. Various yogic practices and their
physiological effects are also mentioned in Upanishads.
4. Epic Period:- The two great Indian epics i.e. Ramayana and Mahabharta are the vital
source of information about types of yogic practices namely Bhakti and Karma, which
were used during that period.
5. Sutra Period:- All the credit goes to Patanjali, who gave the yoga present shape. He
wrote a book namely Yogasutra which have four volume. He described eight elements of
yoga that are Yama, Niyama, Asana, Pranayama, Pratyahara, Dharna, Dhyana and
Samadhi.
6. Smriti Period:- These were written until 1000 A.D.. Pranayama and purification
techniques were important during this period.
7. Medieval Period:- During this period, two cults i.e. Natha and bhakti cult were very
famous. Yoga was very popular in these cults.
8. Modern Period:- During modern period, Swani Vivekananda made yoga very popular.
Yogananda continued to spread the knowledge of yoga out of India. Baba Ramdev is
popularizing yoga all over the world with a new scientific view.

 Role of Yoga in Sports:- Yoga can play a vital role in the field of sports by improving
health and fitness of sportsperson.
1. Improvement in Concentration Power:- Yoga (like Dharana) improves concentration
that is much needed in all sports and games. In fact skill, tactics and techniques have no
meaning if there is no concentration.
2. Improvement in the Function of Respiratory System:- By doing Pranayama, the
capacity can be increased which is always beneficial for sports activities related to
endurance. Research studies have shown that Pranayama is extremely beneficial for
swimmers.
3. Improvement in Skeleton System:- Research studies have shown that various yogic
exercises enhance the strength of cartilages and ligaments to bear the maximum stress.
These yogic exercises also increase the flexibility of joints.
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4. Prevents Sports Injuries:- Yogasanas can prevent sports injuries like starin, sprain,
muscle cramp or rupture and fractures.
5. Improvement in Motor Skill Learning:- Yoga plays vital role to increase concentration
and relax mind from all stresses and tensions that are prerequisite for learning motor skill.