Virat Kohli and Daily Routine Quiz

Physical Education - Chapter 1: Physical Fitness

• Physical activity is essential for a healthy personality
• Warm-up and flexibility exercises prepare the body for exercise
• Gradually increasing intensity and load during exercise training is recommended

Physical Education - Chapter 1: Physical Fitness - Q2

• Frequency of exercise refers to the number of exercise sessions or training sessions per week
• Principles to consider during exercise include individualization, specificity, overload, progressive overload, variety, rest and recovery, reversibility, and consistency

Physical Education - Chapter 1: Physical Fitness - Q3

• Practices like yoga, asanas, pranayama, and meditation can improve mental health and concentration
• Regular exercise is recommended for at least one hour per day

Physical Education - Chapter 1: Physical Fitness - Q3 - Components of Health

• Cardiovascular endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

Physical Education - Chapter 1: Physical Fitness Exercises

• Warming Up
• Main Activity (exercise)
• Cooling Down

Physical Education - Chapter 1: Physical Fitness - Q4 - Importance of Fitness for Healthy Life

• Exercise is vital for both physical and mental health
• Improves the immune system
• Builds resilience and adaptability
• Fosters a more energetic, stress-free lifestyle

Physical Education - Chapter 1: Physical Fitness - Q4 - Exercise and Training Program

• Perform cardiovascular exercises daily (e.g., running, swimming) for 30 minutes
• Include strength training 3 times a week (e.g., weightlifting, resistance exercises)

Physical Education - Chapter 1: Physical Fitness - Considerations for Exercise

• Include flexibility exercises like yoga or stretching daily
• Ensure proper warm-up and cool-down before and after each exercise session

Physical Education - Chapter 2: Scientific Approach

• The year 2020 saw the coronavirus pandemic
• Any sport or fitness program needs vigorous physical activity
• Warming up is an integral part of daily exercise
• Cooling down after exercise is essential

Physical Education - Chapter 2: Scientific Approach

• Cooling down brings tired muscles back to normal
• Muscles need more oxygen during exercise

Physical Education - Chapter 2: Matching Exercises

• Corona Virus - Increase immunity
• Warm-up - Mental preparation for sports
• Cooling down - Returning tired muscles to normal

Physical Education - Chapter 2: True/False Statements

• The body needs preparation before any exercise (True)
• Cooling down after exercise is unnecessary to normalize the body (False)
• Regular exercise cannot affect cholesterol levels (False)
• Heart rate return to normal after cooling down (True)
• Athletes have higher cardiac output than normal people (True)

Physical Education - Chapter 2: Importance of Warm-up

• Warms up the body for physical activity

Physical Education - Chapter 2: Benefits of Cooling Down

• Gradually lowers heart rate
• Prevents dizziness or fainting by allowing blood to return to the heart
• Aids in muscle relaxation and reduces stiffness

Physical Education - Chapter 2: Benefits of Exercise

• Improves cardiovascular health
• Enhances muscular strength and flexibility
• Reduces stress and improves mood
• Aids in weight management and boosts energy levels
• Improves flexibility and reduces risk of injuries

Physical Education - Chapter 2: Why Stretching is Necessary

• Improves flexibility
• Reduces muscle tension and soreness
• Prevents injuries by increasing range of motion

Physical Education - Chapter 2: Protecting from COVID-19

• Wear a mask in crowded places
• Frequent handwashing with soap and water

Physical Education - Chapter 2 - Benefits of Cooling Down

• Prevent injuries
• Reduce muscle soreness
• Improve flexibility
• Promote circulation
• Slows heart rate

Physical Education - Chapter 3: Study of Yoga

• Yoga originated in Indian culture
• Dharana, Dhyana, and Samadhi are parts of Antaranga Yoga
• Self-study is called Swadhyaya
• Asana leads to body stability and mental peace

Physical Education - Chapter 3: Matching Exercises

• Tapas - Increase physical, mental, and intellectual power

Physical Education - Chapter 3: True or False

• The digestive system needs oxygen (False)
• Asteya means not to take (True)
• Asana enhances health (True)

Physical Education - Chapter 3: Defining Yoga

• Yoga's origin is in Indian culture
• Yoga aims for physical and mental well-being
• Yogic practices involve sustained concentration and inward focus

Physical Education - Chapter 3: Defining Yoga - Limb Description

• Yama - Ethical conduct
• Niyama - Personal disciplines for purification
• Asana - Stable postures
• Pranayama - Regulation of prana (breath)
• Pratyahara - Withdrawal of senses
• Dharana - Concentration
• Dhyana - Sustained concentration, inward meditation
• Samadhi - Deep meditative absorption where the meditator and goal unite

Physical Education - Chapter 3: Defining Yoga - Functions

• Yama - Ethical conduct (e.g., non-violence)
• Niyama - Personal discipline (e.g., cleanliness)
• Asana - Stable and comfortable positions
• Pranayama - Breath control
• Pratyahara - Withdrawal of senses
• Dharana - Concentration
• Dhyana - Meditation
• Samadhi - State of oneness

Physical Education - Chapter 3: Benefits of Yoga Study

• Improves internal organ function
• Boosts immunity
• Enhances blood circulation
• Increases spinal flexibility
• Improves agility, and work enthusiasm
• Reduces fatigue
• Provides mental peace
• Enhances concentration by raising awareness
• Promotes appropriate habits

Physical Education – Chapter 4: Diet

• Nutrition is the intake of nutrients into the body and utilizing them
• 1 gram of protein yields 4 kcal of energy
• Strength training requires higher protein intake
• Normal sedentary individuals need 2500 kcals daily

Physical Education – Chapter 4: Nutrients

• Factors Regulating Body Temperature: Water
• Fat-Soluble Vitamins: A, D, E, K
• Glucose Energy Source: ATP
• Bone Strength Nutrient: Calcium

Physical Education – Chapter 4: Further Matchings and Definitions

• Sprouted Food: Amrutann
• Fried Food: Vishann
• Water's Function: Temperature control
• Micro-Nutrients: Vitamins

Physical Education – Chapter 4: Preparing Sports Drinks at Home

• 1 tablespoon of salt
• 4 scoops of glucose
• Half a lemon
• Mix with 1 liter of water

Physical Education – Chapter 4: Importance of Balanced Diet

• Provides all essential nutrients (carbohydrates, proteins, fats, vitamins, minerals) in the required proportions
• Ensures good physical and mental health
• Strengthens immunity
• Improves job efficiency
• Maintains a healthy body weight
• Promotes proper body functions (digestion, metabolism, and growth)
• Helps prevent nutrition-related disorders or diseases

Physical Education – Chapter 4: Sportsmen’s Diet Considerations

• Sport type (endurance vs. strength training)
• Training intensity and level
• Age and weight
• Environmental conditions (hot/humid)
• Energy expenditure

Physical Education – Chapter 4: Nutrient Classification

• Energy Providers: Carbohydrates, Fats
• Tissue Builders: Proteins
• Supplementary Nutrients: Vitamins, Minerals

Physical Education – Chapter 5: Active Lifestyle

• A happy, energetic, and healthy life needs physical and mental fitness
• Lifestyle choices are influenced by interests and thoughts
• Modern times have reduced daily effort
• Immune strength helps cope with illness
• A healthy body is a vital human need

Physical Education – Chapter 5: Lifestyle Matching

• Today's Lifestyle: Work of mechanical and sedentary nature
• Active Lifestyle: Active for health
• Good Use of Time: Good activities & hobbies
• Immune System: Courage to face illness
• Stress Management: Excellent mental health

Physical Education – Chapter 5: True/False Lifestyle Statements

• Lifestyle is a daily way of living (True)
• Lifestyle needs change with environmental changes (True)
• Good health cannot be achieved through addiction (True)
• Watching television in free time is advantageous (False)
• Physical efficiency is necessary for physical fitness (True)

Physical Education – Chapter 5: Activities for Holidays

• Participate in camps or adventure activities
• Go on trips and hikes
• Keep household and environment clean
• Engage in hobbies like gardening, dancing, or sports
• Plan creative activities and maintain physical activity throughout the day
• Participate in recreational activities
• Make time for household chores or learning new skills

Physical Education – Chapter 5: Enhancing Physical Fitness

• Perform regular exercises (running, cycling, swimming, yoga)
• Engage in sports, improving cardiovascular endurance, strength, and flexibility
• Follow a balanced diet rich in nutrients
• Maintain consistent physical activity and set achievable goals
• Take adequate rest and avoid overexertion
• Include stretching and relaxation exercises

Physical Education -- Chapter 5: Knowing Oneself

• Understand strengths, weaknesses, and interests
• Identify activities that promote physical and mental well-being
• Create a lifestyle that boosts confidence while reducing stress
• Become aware of fitness and health needs, and work towards achieving them
• Develop self-assessment and introspective habits to align goals with personal well-being

Physical Education – Chapter 5: Lifestyle Qualities

• Self-awareness: recognizing personal interests and strengths
• Determination: consistency in chosen activities
• Positive outlook: maintaining optimism
• Planning: effective time management for activities

Physical Education – Chapter 5: Free-Time Activities

• Gardening
• Art
• Creative hobbies
• Sports
• Exercise

Physical Education -- Chapter 5: Effects of Unhealthy Lifestyle

• Lifestyle diseases (e.g., diabetes, hypertension, heart disease)
• Reduced physical fitness, leading to fatigue
• Potential psychological issues (e.g., low self-esteem, isolation)
• Reduced productivity and lethargy
• Impact on career and social opportunities

Physical Education – Chapter 5: Suggestions for Improving a Friend's Lifestyle

• Encourage a gradual shift to a healthier diet
• Motivate involvement in physical activities (walking, cycling, or yoga)
• Help find hobbies to reduce screen time
• Educate about the long-term benefits of a healthy lifestyle
• Support and encourage involvement in activities

Physical Education -- Chapter 6: Example Interview Questions for Sports Personalities

• Self-introduction/role in sports
• Inspiration to enter the field
• Daily professional responsibilities
• Approach to training individuals for fitness targets
• Challenges faced and how to overcome them
• Importance of diet and regular exercises
• Achievements in career
• Advice for those entering the field
• Motivation for maintaining consistent routines
• Influence of mental strength on sports success

Physical Education - Chapter 6: Example Chart for Virat Kohli

• Name: Virat Kohli
• Photo: [Add image]
• Date of Birth: November 5, 1988
• Place of Birth: Delhi, India
• Mother: Saroj Kohli
• Father: Prem Kohli
• Sports: Cricket
• Competitive Level: Indian National Cricket Team, IPL - Royal Challengers Bangalore, ICC Tournaments
• Outstanding Performance: Fastest century in ODI by an Indian (52 balls), Leading run-scorer in IPL 2016
• Multiple Centuries: Across international matches
• Awards: ICC Cricketer of the Year (2017, 2018), Arjuna Award (2013), Rajiv Gandhi Khel Ratna Award (2018), Padma Shri
• Other Information: Founder of the Virat Kohli Foundation

Physical Education - Chapter 6: Example Profile Chart for Other Sports Figures

• [Add profiles of other sports figures based on the required format]

Physical Education - Chapter 7: Sport Awards

• Shiv Chhatrapati State Awards (awarded by the Central Government to outstanding performers)
• Shiv Chhatrapati State Lifetime Achievement Awards (recognizes lifetime contributions)
• Bharat Ratna: India's highest civilian award

Physical Education - Chapter 7: Matching Definitions

• Award given to outstanding persons (Padma Award)
• Award for Adventurous sportspersons (Shiv Chhatrapati State Adventure Award)
• Highest Civilian sports award (Bharat Ratna)

Physical Education - Chapter 7: True/False statements

• State awards to players under 18 years of age (False)
• Rajiv Gandhi Khel Ratna Award is given by the Central Government (True)
• Padma Awards are the highest civilian awards (False - Bharat Ratna is the highest)
• National Sports Motivation Award for outstanding national performance (True)
• Outstanding international performance is awarded as 'Arjun' award (True)

Physical Education - Chapter 7: Types of Awards

• Shiv Chhatrapati State Sports Awards (player)
• Shiv Chhatrapati State Adventure Award
• Arjuna Award
• Padma Awards
• National Sports Motivation Award

Physical Education -- Chapter 7: Objectives of Shiv Chhatrapati Awards

• Recognize outstanding players at the state level
• Acknowledge effort in promoting sports in Maharashtra
• Inspires and motivates other to contribute to sports development
• Recognize talent and commitment to the state's sports

Physical Education - Chapter 7: Shiv Chhatrapati State Sports Award (Player)

• Recognizes exceptional performance in players at the state level with a certificate, memento, blazer, and a cash prize

Physical Education - Chapter 7: Nature of Shiv Chhatrapati State Adventure Sport Award

• Memento, certificate, cash award, recognizing achievement

Physical Education -- Chapter 7: Competitions by District Sports Office

• Provides a platform for emerging sports talent
• Promotes grassroots sports
• Identifies potential players
• Creates a sense of discipline, teamwork, and competition
• Motivates young athletes and builds community participation
• Promotes fitness and sportsmanship

Physical Education -- Chapter 7: Indian Athletes' Olympic Performance

• Indian athletes have achieved significant milestones
• Includes instances of notable performances, like medals won by PV Sindhu, Neeraj Chopra, and others

Physical Education - Chapter 7: Government Support for Athletes

• SAI provides training facilities, national camps, coaches, and equipment
• Olympians receive financial support and incentives
• TOPS provides financial assistance for preparation for international competitions

Test your knowledge about Virat Kohli's achievements and his daily routine. This quiz covers his significant awards, fitness principles, and various activities throughout the day. See how well you know this cricket legend and the importance of a healthy routine.