Jai Hind College Health And Physical Education Notes 2024-25 PDF

Jai Hind College A Road ChurchGate, Mumbai Class: SYJC-Arts, Commerce And Science Subject: Health And Physical Education Notes 2024-25 Q.1 Fill in the blanks. 1. Yoga...

Jai Hind College A Road ChurchGate, Mumbai Class: SYJC-Arts, Commerce And Science Subject: Health And Physical Education Notes 2024-25 Q.1 Fill in the blanks. 1. Yoga must be done to increase concentration and mental health. 2. For the adoption of the body to training overload is required 3. The bodys defense mechanism is its immune system. 4. Warm up should be an integral part of daily exercise... 5. Exercise increase the strength and the flexibility of the body. 6. Running causes Rapid breathing and increased heart rates. 7. Appropriatephysicalactivityisnecessaryforthedevelopmentofhealthy personality. 8. Whileincreasingtheexercisetrainingtheintensityandloadshouldbe increasedslowlyandsteadily. 9. Theyear2020hasbroughtaboutthedeadlycoronaviruspandemic. 10. Warmupshould formanintegralpart ofdaily exercise. 11. Afterany typeofexercisecool downis amust. 12. ThemusclesneedmoreoxygenduringexerciseoriginofyogaisinIndianculture. 13. DharnaDhyanSamadhithesethreeLimbsarecalledAntarangayoga. 14. Thestudyofoneselfbyselfiscalledswadhyaya. 15. Thestatethatgivesstabilitytothebodyandhappinesstothemindiscalled Asana. 16. IntakeofNutritionintothebodyandusingit meansnutrition. 17. From1gmofprotein 4kcal energyis received. 18. Normalsedentaryindividualrequires2500kcalenergydaily. 19. To livehappyenergeticand healthylifeit isnecessarytohavephysicalandmentalfitness. 20. Eachindividualslifeisdependentonhisinterestandthoughts. 21. Itisimportanttorecognizehealthybodyasoneofthehuman'sotherbasicneeds. 22. ShivChhatrapatistateSportsAward(player)isdirectlyawardedafter receivingArjunaAwardfromthecentralgovernment. 23. Shiv Chhatrapati sports lifetime award is given by Maharashtra government. 24. BharatRatnaaward isthehighest civilianawardofourcountry. 25. AdventurouspersonsfromMaharashtrastatewithspecialoutstandingperformance are felicitated by Shiv Chhatrapati state Adventures SportsAward. 26. Womensportscoachwhostrivetoraisethelevelofplayersatthenational andinternationallevelandhelp toincreasethehonourofthestateandfelicitated bygiving Jijamataaward. 27. Appropriate Physical activity is necessary for the development of healthy personality. 28. Physical fitness also Strengthens the mind. 29. While increasing the exercise training the intensity and load should be increased by Slowly and steadily. 30. The year 2020 has brought about the deadly corona virus pandemic. 31.Warmupshouldform an integralpart of dailyexercise. 32. After any type of exercise cool down is a must. 33.The muscles need more oxygen during exercise. 34.The origin of yoga is in Indian culture. 35. Dharana,Dhyana,Samadhi these three limbs are called AntarangaYoga. 36.The study of oneself by self is called Swadhyaya. 37.The state that gives stability to the body and happiness to the mind is called Asana.  38.Intake of Nutrients into the body and using it means nutrition. 39.From1 gm of Protein four Kcal energy is received. 40. Players performing strengthening exercises should increase proportions of protein rich diet in their diet. 41. Normal sedentary individual requires 2500 k calories daily. 42. To live a happy, energetic and healthy life it is necessary to have Physical And mental fitness. 43.Each individual’s lifestyle is depended on his interest and thoughts. 44.In today’s modern times, a daily work effort has decreased. 45. Immune power/strength in the body helps one to face any illness. 46. It is important to recognize healthy body as one of the human’s other basicneeds. Q.2 Match the following. ‘A’Group (Answers) 1) Corona Virus - To increase the immunity against the disease 2) Warm up - Mental preparation of sport. 3) Cooling down - To bring the tired muscle to normal. 4) Regular Exercise- Increase in physical ability. 5) Tapas- To increase ones physical, mental and intellectual fire. 6) Ishwar Pranidhana- Trustful surrender of ones karma and will power to God 7) Santosha- Satisfaction and happy attitude 8) Swadhyaya- Study of oneself by self 9) Sprouted Food- Amrutann 10) Fried Food- Vishann 11) Water- Temperature Control 12) Micro-Nutrients- Vitamins 13) Today Lifestyle- Work of Mechanical and Sedentary nature 14) Active Lifestyle- Active for Health 15) Good use of Time- Good activities &Hobbies 16) Better immune system- Courage to face illness 17) Managing Stress & Tension- Excellent Mental Health 18) Award given to persons in various fields for outstanding service- Padma Award 19) Award given to Adventurous persons above 18 years from Maharashtra State-Shiv Chhatrapati 20) Highest civilian award State Adventure- Bharat Ratna Award 21) Award given to coaches-Dronacharya Award Q.3. Write whether true or false. 1) The body should be prepared before doing any exercise.-True 2) Cooling down after exercise is not necessary to get the body back to normal.-False 3) The cholesterol level in the body gets uncontrolled due to regular exercise.-False 4) The heartbeats come to normal with a cooling down.- True 5) The cardiac output of a person doing regular exercise or a player is more than that of a normal person.- True 6) The digestion system works to meet the need for oxygen.- False 7) Asteya means not to steal.- True 8) Asana enhances health and rejuvenates the body and mind. - True 9) Lifestyle is a special way of living daily life.- True 10) For better life one needs to change according to the change in environment.-True 11) Good Health cannot be achieved through addiction, laziness and aimless work.- True 12) In free time watching Television is advantageous.- False 13) It is necessary to develop physical efficiency for physical fitness.- True 14) Players under eighteen years are felicitated by giving Shiv Chhatrapati State Adventure Sports Award.- False 15) Rajiv Gandhi Khel Ratna Award is an award given by the Central Government.-True 16) ‘Padma Awards’ are highest civilian awards given for outstanding performance in various fields. - True 17) National Sports Motivation Award is given to players for the excellent Performance at the national level. - False 18) Player who has given outstanding performance at the international level is felicitated by ‘Arjun’ award.- True  Q.4 Answer in one sentence. 1. What do you mean by frequency of exercise? Ans. - How many sessions of exercise or 3 training, we do in a week is called as Frequency of training. 2. Which principles should be considered while doing exercises? Ans. - While doing exercises FITT principle must be considered. 3. What should be done to improve mental health and concentration? Ans. Yoga must be done to increase concentration and mental health. 4. For how many hours exercise should be done daily? Ans. Exercise should be done for least one hour daily. 5. Name the Sanskrit word from which Yoga is derived? Ans. The word ‘Yoga’ is derived from the Sanskrit root word ‘Yuj’. 6. What is Dhyana? Ans. Dhyana is sustaining concentration of mind on singular object. 7. Which are the five limbs of Bahiranga Yoga? Ans. The first five limbs of ‘Ashtanga’, the Yama, Niyama, Asana, Pranayama and Pratyahara are called ‘Bahiranga Yoga’. 8. What is Pranayama? Ans. Prana’ means breath, respiration, life, life force and ‘Ayama’ is to extend or increase the length. Q9.by which award felicitated to players for their outstanding performance by government of India? Ans. Rajiv Gandhi Khel Ratna Award gives to players for their outstanding performance in four years. Q10. Arjuna Award felicitated to players for? Ans. Players with outstanding performance at the international level are felicitated with this award. Q11. which is the first highest civilian award of our country? Ans. Bharat Ratna Award’ is the highest civilian award of our country. Q12. Who is facilitated by Bharat Ratna award in sports section? Ans. Sachin Tendulkar was facilitated by Bharat Ratna award in sports section in 2014. Q13. How man kcal required to a normal sedentary Indian on daily basis? Ans. A normal sedentary Indian requires 2500 Kcal energy on daily basis. Q14. Which nutrients required in higher quantity body? Ans. Carbohydrates, Protein and Fats are required in higher quantities in the body. Q15. What is Ahimsa? Ans. ‘Ahimsa’ means not to hurt anyone by words, mind and body. Q16. What do you mean by Bramhacharya? Ans. Bramhacharya means Self-restraint of body, words and mind. Q17. Which are the five types of Niyama? Ans. Five types of Niyama are Shoucha, Santosha, Tapas, Swadhyaya and Ishwara-pranidhana. Q18. Which are the five types of yamas? Ans. Five types of yamas are Ahimsa, Satya, Asteya, Bramhacharya and Aparigriha. Q20. Write three main parts of an exercise session. Ans. Exercise Session is divided in to three parts. Warming Up, Main Activity e.g. game/ activity and Cooling Down. Q21. Write the names of five components of health related physical fitness. Ans. Cardiovascular Endurance, Muscular Strength, Muscular Endurance, Flexibility and Body Composition are the five components of health related physical fitness. Q22. What is the respiratory rate? Ans. The respiratory rate is 12 to 14 breaths’ a minute and is called the respiratory rate. Q23. How many % energy individual should get from Carbohydrates? Ans. The individual should get his energy from 55-60% Carbohydrates. Q24. Write the Fat soluble Vitamins? Ans. Fat soluble Vitamins are A, D, E and K. Q5.Complete the following diagram. 1. Healthy Physique Reduces mental Importance of Regular Increase stress immunity exercises s Increases physical abilities  Fats 2. Vitamins Protein Nutrients Minerals Carbohydrate s 3. Asana Yama Niyama Ashtangas of Yoga Samadhi Pranayama Dharna Pratyahara Dhyana 5. Asteya Satya Ahimsa Yama Bramhacharya Aprigraha 6. Swadhyaya Shoucha Santosha Niyama Tapas Ishwarapranidhana Q6.Answer the following. 1. Importance of fitness for healthy life. Ans. Everyone should know the importance of physical fitness. For this, everyone must have a basic knowledge of human physiology. This basic knowledge makes every individual capable of understanding physical fitness. Physical fitness also strengthens the mind. It also makes body relax and makes one capable of facing challenges in life. Increased physical fitness not only makes one healthy but it improves the performance.  2. Write down the importance of warm up Ans. followings are the important of warm up: Improves range of motion in joints, flexibility of muscles and ligaments. Reduce the chances of injuries. Psychologically prepare the individual for the activity Improve reflexes. 3. Why cooling down is necessary after exercise? Ans. Cooling dawn is necessary because Gradually bring the heartbeat to normal. Bring the elevated respiratory rate to normal. Reduce the fatigue experienced in the muscles. Bring to normal the various systems of the body. 4. Write the benefits of regular exercise. Ans. Importance of regular exercises Controls and maintain the weight. Maintain a healthy and symmetric physique. Increases the physical abilities. Exercise increases the strength and flexibility of the body. Improves functioning of the body’s internal systems – respiratory, digestive, circulatory, etc. Cholesterol levels is regulated. Toughens and strengthens the body. Increases immunity. Reduces mental stress and keeps the mind refreshed. Increases efficiency in daily work, boosting self-esteem. Reduces sluggishness and enables sound sleep. 5. Write the benefits of Study of Yoga. Ans. Benefits of Yoga: 1. Improves the function of internal organs of the body. 2. Increases immunity 3. Improves blood circulation 4. Spine becomes flexible 5. Body become flexible and agile 6. Increases the enthusiasm for work 7. There is no fatigue 8. You get peace of mind 9. Helps to improve concentration 10. Awareness of maintaining appropriate body posture is created. 6. Write the classification of Nutrients. Ans. We receives many components from food which are called as nutrients. The nutrients are classified into two groups: Staple Nutrients/Macro-Nutrients: Carbohydrates, Protein and Fats are major nutrients and are required in higher quantities in the body. Micro Nutrients: Vitamins, Minerals these are required in lesser quantities in thebody.These are called as Micro-Nutrients. 7. What are the important of balance diet? Ans. The important of balance diet: Increases immunity. A balanced diet provides good nutrition to the body. One gets there required amount of calories on a daily basis. As a result, one gets better physical and mental health. Develops the ability to work. 8. What should be done to develop /increase physical fitness? Ans. To Increase Physical Fitness you must have surely thought about maintaining good physical health. In adolescence, if you adopt a healthy, energetic and healthy lifestyle, it will benefit you for the rest of your life. The benefits of an active Life style are that your body will be symmetrical, well built, your skin and hair will look radiant. Exercise in order to achieve physical fitness. Exercise according to your age and preferences and keep yourself healthy. See if you can enjoy it and have no stress at all. Make sure you regularly engage in these activities. This will help you to make the most of your free time and save the value of your life.  9. What are the objectives of Shiv Chhatrapati State Lifetime Sports Achievement Award? Ans. Objective of the Award are, to appreciate Sports Maharshi’s like Senior Sportsmen, Sports Coach, Sports Organizer, activists and persons related to sports field who have offered everything for sports throughout their sports life for Maharashtra and achieved an in comparable place and have made a remarkable effect of their personality and sports working capability. 9. Write the Information about the Dronacharya Award. Ans. Information about the Award This award is given to motivate the coaches who have coached the players who have done outstanding performance at the international level and made the country proud.