Maharashtra State Health and Physical Education Textbook (Standard 12, PDF)

Health and Physical Education STANDARD TWELVE Maharashtra State Bureau of Textbook Production and Curriculum Research, Pune 4. Amamo½¶ d emar[aH$ {ejU B¶ËVm ~mamdr - B§J«Or ‘mܶ‘ 74.00  The Constitution of India...

Health and Physical Education STANDARD TWELVE Maharashtra State Bureau of Textbook Production and Curriculum Research, Pune 4. Amamo½¶ d emar[aH$ {ejU B¶ËVm ~mamdr - B§J«Or ‘mܶ‘ 74.00  The Constitution of India Chapter IV A Fundamental Duties ARTICLE 51A Fundamental Duties- It shall be the duty of every citizen of India- (a) to abide by the Constitution and respect its ideals and institutions, the National Flag and the National Anthem; (b) to cherish and follow the noble ideals which inspired our national struggle for freedom; (c) to uphold and protect the sovereignty, unity and integrity of India; (d) to defend the country and render national service when called upon to do so; (e) to promote harmony and the spirit of common brotherhood amongst all the people of India transcending religious, linguistic and regional or sectional diversities, to renounce practices derogatory to the dignity of women; (f) to value and preserve the rich heritage of our composite culture; (g) to protect and improve the natural environment including forests, lakes, rivers and wild life and to have compassion for living creatures; (h) to develop the scientific temper, humanism and the spirit of inquiry and reform; (i) to safeguard public property and to abjure violence; (j) to strive towards excellence in all spheres of individual and collective activity so that the nation constantly rises to higher levels of endeavour and achievement; (k) who is a parent or guardian to provide opportunities for education to his child or, as the case may be, ward between the age of six and fourteen years.  The Coordination Committee formed by GR.No. Abhyas - 2116 /(Pra.Kra.43 / 16) SD-4 Dated 25.4.2016. has given approval to prescribe this textbook in its meeting held on 30.01.2020 and it has been decided to implement it from academic year 2020-21. Health and Physical Education (For All Streams ) STANDARD TWELVE Maharashtra State Bureau of Textbook Production and Curriculum Research, Pune 4. The digital textbook can be obtained through DIKSHA App on smart phone by using the Q.R. Code given on title page of the textbook and useful audio-visual teaching-learning material. First Edition: 2020 © Maharashtra State Bureau of Textbook Production and Curriculum Research, Reprint: 2022 Pune- 411004. The Maharashtra State Bureau of Textbook Production and Curriculum Research reserves all rights relating to the book. No part of this book should be reproduced without the written permission of the Director, Maharashtra State Bureau of Textbook Production and Curriculum Research, ‘Balbharati’, Pune. Health and Physical Education Study Group Dr. Surekha Sudam Daptare Dr. Mary Benson Mr. Ganesh Vilas Nimbalkar Dr. Narayan Madhav Jadhav Mr. Madhukar Bhika Mali Mrs. Shama Abdul Ghaffar Maner Mr. Lahu Ramchandra Pawar Mr. Sanjay Baban Bhalerao Mr. Udayaraj Shivajirao Kalambe Mr. Rajendra Baburao Kapse Mr. Rajesh Sudhakarrao Kapse Mr. Rajendra Nanasaheb Pawar Mr. Mahadev Aba Kasgawade Mr. Hanamant Govind Phadtare Mr. Vishwanath Bhaguji Patole Mrs. Shalini Ganesh Awhad Mr. Shailesh Maruti Naik Mr. Datu Runza Jadhav Dr. Vidya Sainath Kulkarni Dr. Ajaykumar Lolage (Member Secretary) Type Setting Textbook Bureau, Pune Cover Co-ordination Mrs. Mayura Dafal Dr. Ajaykumar Lolage Translation/Scrutinizer Special Officer, Work Experience Mr. Anand Yadav Dr. Ameet Prabhu and Incharge Special Officer, Dr. Yogesh Bodake Health and Physical Education Dr. Sharad Aher Textbook Bureau, Pune Illustration Mr. Kishor Pagare Mr. Sachin Nimbalkar Production Mr. Sachidananand Afale, Chief Production Officer Mr. Sandeep Ajagaokar, Publisher Production officer Shri Vivek Uttam Gosavi Paper Controller 70 GSM Creamwave Maharashtra State Textbook Print Order Bureau, Prabhadevi, Mumbai - 400 025 Printer  The Constitution of India Preamble WE, THE PEOPLE OF INDIA, having solemnly resolved to constitute India into a SOVEREIGN SOCIALIST SECULAR DEMOCRATIC REPUBLIC and to secure to all its citizens: JUSTICE, social, economic and political; LIBERTY of thought, expression, belief, faith and worship; EQUALITY of status and    of opportunity; and to promote among them all FRATERNITY assuring the dignity of the individual and the unity and integrity of the Nation; IN OUR CONSTITUENT ASSEMBLY this twenty-sixth day of November, 1949, do HEREBY ADOPT, ENACT AND GIVE TO OURSELVES THIS CONSTITUTION. NATIONAL ANTHEM  Preface Dear Students, Welcome to Standard 12. We are delighted to present you the text book of Health and Physical Education. Today’s age of technology has given us easy access to facilities that allow a comfortable life. Physical movements have reduced causing various psychosomatic diseases. Obesity, stress and various other disorders are gradually increasing because of the sedentary lifestyle and inappropriate diet habits. It is therefore, imperative to provide access to understand exercise and health, and adopt appropriate habits leading to a healthy life. The objective of this curriculum is to make informed choices to inculcate the habit for suitable and regular exercise, wholesome diet, games and an active lifestyle leading to a healthy life. The physical education curriculum is designed to develop an approach to exercise for life. It instructs on the importance of movement education, motivates to acquire necessary skills of various games and in the process discover potential within oneself. It is also designed to give information to students about the relation between games, sports and recreation. The information in the textbook given in workbook form pertains to achieving the objective of a healthy body and healthy mind. Students can realize and constantly strive to achieve this objective, through an understanding of the various games, activities and exercises that need to be followed regularly. At the same time, students are informed of the scientific basis of sports skills they are developing, giving them recreation and joy while doing these activities. The study group has got valuable help in editing from Dr. Deepak Shendkar and Quality reviewer Dr. Sandhya Jinturkar. The bureau is thankful for their cooperation. For more information related to the component text Q.R. Code has been given. It will contain audio-visual information for a joyful learning process. Do inform us regarding the difficulties and questions that come to mind while reading and understanding the book, and the parts you have liked. Best of luck for your academic progress! (Vivek Uttam Gosavi) Pune Director Date: 21 February 2020 Maharashtra State Bureau of Texbook Bhartiya Saur : 2 Phalguna 1941 Production and Curriculum Research, Pune  For teachers We are very happy to present you the textbook of standard 12. This textbook curriculum structure is a link between what is taught to the student and what the student experiences in the outside world. Special focus has been to improve immunity and impart appropriate physical exercises based on individual need. The contents focus on physical exercise and boosting the immune system to transform health and overcome the ill-effects of the changing lifestyle. The objective of nurturing sports talent through this curriculum is part of the bigger objective, which is 'To develop the concept of maintaining functional fitness throughout life'. Physical education aims to develop the individual personality as a whole. We all should strive to achieve the objectives of physical education. For this: Understand the scientific basis of the curriculum and implement it to achieve the objectives. Use the book to master the skills, techniques by developing various abilities appropriately. When implementing curriculum activities, manpower, time, space, material, capacity of students should be given priority, planning and administration should be done according to the available geographical conditions. Use the QR code given in the textbook. The QR code should be constantly checked to get the latest information. Understand the subject thoroughly, using reference from websites, reference books and magazines. Develop sports skills in special students (divyang), according to their capabilities, using inclusive methods. Compulsorily check to ensure the completion of written work, given after every chapter of the book. Understand the perspective of the student through the written work. At the same time give directions for educational and professional careers in this field. Latest information about central and state sponsored scholarship schemes and competitions should be imparted. Regularly update students with information received from the District Sports Office and different Sports Associations. Theory part : Teacher should use the allotted periods to teach chapters. Some chapter or theory part can be conducted on playground. While teaching practical chapters, use constructivism methodology, e.g Self learning, activity based experiences etc. Practical part : Generally 80% work weightage of total workload should be utilised for practical. Following points have been included in practical part. (1) Physical fitness (2) Various games (3) Yoga (4) Activities (Events) or project. Useful suggestions regarding the textbook should be welcomed. Best of Luck for the teaching experience!  For students Education is a continuous process. Physical Education has gained a lot of importance in the present education system. One can see adverse effects on the body due to changes in environment, work format, increasing pollution, effect of television and screen time in today’s situation. The ill-effects of these are various diseases, physical disabilities and disorders in today’s youth. The lack of understanding of Health and Physical Education has led to youngsters facing various difficulties with health that last a lifetime. Taking into consideration all the above aspects, contents of this textbook focus on conservation of fitness, scientific point of view exercise, study of yoga, diet, active lifestyle, inspirational stories, etc. Student’s physical abilities as well as various skills are developed through daily exercise, various movements, games and recreational programmes. The growth and development, health, decision making abilities, emotional development, creativity, professional efficiency, innovative abilities, etc. has been areas for nurturing. A healthy and strong individual functions better in personal and social settings, leading to a successful life in the present volatile and uncertain times. You have already learnt in previous classes the good effects of exercising and playing games on various systems of the body like the circulatory, respiratory, digestive systems, etc. However, not only exercise but diet, rest, sleep and daily routines are also important aspects. Contents on these aspects can be read in this textbook. It is important to inculcate a habit of regular exercise, playing your favourite game in leisure time and to cultivate a hobby. This movement oriented healthy lifestyle enables the brain cells to become efficient and improve neuroplasticity. Every student needs to be aware and improve individual health. For this, select a favourite game or exercise type and consistently workout to maintain physical health. Similarly, along with games and sports skills, study and practice yoga to keep stress free and maintain good mental health. For you to be actively engaged with the contents of the book, various supplementary studies as per the topic, noting down activities and games have been incorporated. Since there is a lot of variety in the activities, there is a lot of choice for selection. Information about famous and successful sportspersons and awards have also been included to inspire and motivate you. Prime mission – ‘Health and Physical education for holistic development’  Health and Physical Education for standard XII Competency statements 1. Develop of physical fitness. 2. Plan exercise for physical fitness. 3. Develop skill related physical abilities. 4. Aquire the advanced and technical skills of exercise. 5. Practice yoga for getting rid from stress. 6. Plan a balanced diet for physical and mental health. 7. Engage in active lifestyle. 8. Use modern technology to improve physical fitness. 9. Be inspired by the success stories of medal winning sports personalities. 10. Gain information on different categories of awards in sports.  INDEX Sr. No. Name of the lesson Page No. 1. Physical Fitness 1 2. Exercise – Scientific View 7 3. Study of Yoga 13 4. Diet 22 5. Active Lifestyle 29 6. Motivational Stories 36 7. Sports Awards 43  Practical Work 52  References 60  1. Physical Fitness Objectives 2. Personal fitness program:  To develop physical fitness being To enhance and maintain our aware about individual fitness. fitness we need to exercise daily. For this  To study the principles of fitness. choose the exercises that will develop  Maintaining consistency in different factors of fitness. Measure exercise by making it a habit. abilities with the help of various tests.  To accept a balanced diet and Then do the appropriate exercises of those health habits. fitness factors more in which you have performed less. Since ancient times, the role of physical fitness and health is important in 1. Daily activities human life. According to the law of Exercise at least one hour daily which nature ‘Survival of the fittest’, ones who will include exercises from medium to are healthy and physically fit can live a high intensity. healthy life in this situation. For this There are more benefits if exercises are Physical fitness needs to be developed. done for more than an hour. For healthy life appropriate physical This exercise can be done at home, at activity needs to be done. school or on the field nearby your home 1.The importance of physical fitness: Choose exercises and sports in the daily Everyone should know the routine which will increase your importance of physical fitness. For this, cardiovascular endurance. e.g. Cycling, everyone must have a basic knowledge of Running, Swimming, Basketball, human physiology. This basic knowledge Hockey, Football, Skipping etc makes every individual capable of Exercises that increases strength of understanding physical fitness. Physical muscle and bones should be done at least fitness also strengthens the mind. It also three times a week e.g. Weightlifting, makes body relax and makes one capable Judo, Wrestling etc. of facing challenges in life. Increased Yoga must be done to increase physical fitness not only makes one concentration and mental health, It must healthy but it improves the performance. include Asanas in different positions along with Pranayama and Meditation. 1 2. Diet: his needs and physical abilities must be Eat a balanced diet every day. taken into consideration. Avoid eating outside food, which is oily, e.g. To improve the fitness, all spicy, and non-nutritious. Because these shouldn't be trained with the same training types of food cause more harm to the program. Fitness program should be health. designed by considering everybody's 3. The habit of exercise: need. In your daily routine, morning or (2) Specificity evening time should be reserved for While designing training program, exercise. This will develop the habit of the purpose, need and ability of the child exercising regularly. Yoga should also be must be taken in to consideration and included, so that your physical fitness must be designed specifically. our body will be increased and mental health will response depends on the specificity of the be maintained. training which will help him for better 4. Exercise Session adaptation. Exercise Session is divided in to e.g. Gender, age, height, weight as three parts. well as for what he wants to do the (1 Warming Up training program that means whether he wants to lose, increase or to maintain the (2) Main Activity e.g. game/ activity weight. Considering all these aspects (3) Cooling Down special training program must be given. 3. Principles of Fitness: (3) Overload Everyday exercise is needed to While designing a training enhance your fitness and maintain it. program, overload of exercise must be While preparing the exercise program considered to have a positive effect on which will have positive changes, the body. For the adaptation of the body principles of fitness must be followed. to training, overload is required. This can (1) Individualization be done by increasing the load daily than Fitness program must be designed the usual. And for this FITT principle as per the individuals need. Different must be considered people respond differently to the exercises. Frequency of Training (F) In order to develop fitness of an individual, How many sessions of exercise or 2 training, we do in a week is called as gradually. Intense program in short time Frequency of training. Generally, to may lead to fatigue and injury. maintain our health it is necessary to e.g. While designing a fitness exercise 3 to 5 days in a week. The training program for any individual all frequency can be less or more according these aspects should be taken into to individuals health or physical fitness. consideration. Overload should be Intensity of Training (I) avoided otherwise it will affect on the Exercise intensity refers to how performance and will lead to fatigue and hard your body is working during physical may have injury. activity. Generally, the intensity should (4) Progressive Overload be from moderate to high. Following If there is a need for positive change steps should be followed to increase the in a player or an athlete with exercising, intensity. it is necessary to add more load to the 1) Increase the frequency exercise or training program. The 2) Increase the number of set intensity and load of the exercise should 3) Increase the load be increased slowly and steadily while 4) Increase or decrease the duration of increasing the load. exercise. e.g. If in the first week a person is T = Type of Training performing 20 sit ups and 20 push ups In fitness training same type of the then after 8 to 15 days these numbers exercises should be avoided. Variety of must be increased, then only the progress exercises must be included to make the will be seen. fitness training more interesting. e.g. (5) Variety Cardiovascular endurance, Muscular To have the required positive endurance, Flexibility, Strength etc. transformations in the fitness, variety of There should be variety in all these types exercises must be included in the training. so that it will be of great benefit to improve It shouldn’t be boring and must have the fitness. Monotonous fitness program variety in the training to avoid injury. decreases the interest of a person. (6) Rest and Recovery T = Time of Training With adequate Rest and Recovery, The duration of any fitness program body gets adaptable to the exercise, which must be specified, by keeping it low at the is very important. beginning and should be increased 3  Recovery is required for better (8) Consistency adaptation. Good recovery helps body to To maintain and develop the fitness adjust to the stress and changes due to it is necessary to have consistency in the exercise. This can be done in a variety of training program. ways, such as proper diet, aerobic To improve your fitness, plan exercises and stretching exercises. your exercise and training considering (7) Reversibility all these principles of training. The reversibility is a concept that states that when you stop working out, you lose the effects of training. We get benefit after starting exercise and training after a gap. Development of Physical Abilities  Which exercises you will do to improve the following health related physical fitness factors? 1. Cardiovascular Endurance 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition  Which exercises you would do to improve the following skill related physical fitness factors? 1. Speed 2. Power 3. Agility 4. Coordination 5. Balance 6. Reaction Time 4  Exercise Q. 1 Fill in the blanks with appropriate word. 1. Appropriate........... is necessary for the development of healthy personality. 2............. and............ is necessary to make the the individuals body ready for exercise 3. While increasing the exercise training the intensity and load should be increased by................ and................. 4............................ should be there for getting favorable changes in exercises. Q. 2. Answer in one sentence. 1. What do you mean by frequency of exercise?.......................................................................................................................................................................................................... 2. Which principles should be considered while doing exercises?.......................................................................................................................................................................................................... 3. What should be done to improve mental health and concentration?.......................................................................................................................................................................................................... 4. For how many hours exercise should be done daily?.......................................................................................................................................................................................................... Q. 3 Answer in brief. 1. Write the names of five components of health related physical fitness........................................................................................................................................................................................................... 5  2) Write three main parts of an exercise session..................................................................................................................................................................................................................................................................................................................................................................................................................... 3) Which exercise should be selected to improve the cardiovascular endurance in daily exercise ?.................................................................................................................................................................................................................................................................................................................................................................................................................... Q. 4 Write your view. 1) Importance of fitness for healthy life..................................................................................................................................................................................................................................................................................................................................................................................................................... 2) Prepare your individual exercise or training program for developing physical fitness..................................................................................................................................................................................................................................................................................................................................................................................................................... Supplementary Study: Visit to your nearest college, arrange an interview with Physical Education Teacher/ Director of Physical Education and collect more information about Physical Fitness and note down them.  6  2. Exercise: Scientific Approach Objectives to work at an intense level. A proper warm up prepares the individual to  Understand the benefits of perform efficiently without hurting. exercises. Thus, warming up of the body before a  To understand the importance of workout: warming up. Improves range of motion in joints,  To comprehend the importance of flexibility of muscles and ligaments. cooling down. Reduce the chances of injuries.  To fathom the effect of exercises Psychologically prepare the individual on various body systems. for the activity Improve reflexes. Our ancestors have been telling us for Hence, warm up should be an integral centuries the need for exercise. The part of daily exercise. Every physical deadly coronavirus pandemic has created activity, exercise or game should always a fear with regards to health. The begin with a proper warm up. emergence of such diseases in the future 3. Cooling Down is inevitable. To overcome such After any type of training involving emergencies, the body’s defense physical exercise or playing sports a cool mechanism is its immune system. Regular down is must. Cooling down is necessary exercise helps strengthen the immune to: system. Gradually bring the heartbeat to normal. So, let us learn about exercise with a Bring the elevated respiratory rate to scientific approach. normal. 1. Exercise Reduce the fatigue experienced in the Exercise is the planned, structured, muscles. repetitive and purposeful movement of Bring to normal the various systems of the body which is designed to improve or the body. maintain physical fitness e. g. pushups, 4. Importance of regular exercises squats, running, etc. All the above factors Controls and maintains the weight. should be considered to get the benefit of Maintain a healthy and symmetric any exercise. physique. 2. Importance of Warm Up Increases the physical abilities. The body must be prepared to perform Exercise increases the strength and any exercise. This requires stimulation of flexibility of the body. the joints and muscles. Generally, sport Improves functioning of the body’s in- or a fitness program requires vigorous ternal systems – respiratory, digestive, physical activity. In preparation, all body circulatory, etc. systems and organs need to be activated 7  Cholesterol levels is regulated. various movements in the body. This Toughens and strengthens the body. requires constant supply of oxygen to the Increases immunity. muscle. Reduces mental stress and keeps the Therefore, blood flow towards the mind refreshed. muscle is increased in the body. Exercises Increases efficiency in daily work, like weight training increase the size of boosting self-esteem. the muscles as it involves repetitive Reduces sluggishness and enables contraction and relaxation of the muscle sound sleep. involved 5. Effect of exercise and training on various body systems Relaxation of muscles. Contraction of muscles. Have you ever observed or recorded changes in your body while exercising? Running causes rapid breathing and increased heart rates. The body experiences pain or soreness. One or more such effects are experienced by the body, both, while or after exercise. Now During exercises, multiple muscle you may wonder, why these changes are groups are used and they need to work happening in the body? efficiently. Exercise helps muscles to When exercising, the body needs perform better. Exercising increases additional energy as the muscles need to number and size of mitochondria in the do the extra work. Various systems in the muscles. Due to this, the exchange of body have to work to provide this gases between the blood vessels around additional energy. The body's circulatory the muscles increases. Stretching exercise system, respiratory system and muscular decreases the amount of lactic acid system work together to provide the (which is a by-product created during excess energy required during exercise exercise). If this lactic acid gets stored in The muscles need more oxygen the muscle, pain and stiffness of muscle when exercising. Therefore, the is experienced and may cause injury. respiratory system increases respiration 2. Cardiovascular System rate and circulatory system increases the rate of blood circulation. This allows for Deoxygenated blood is transported large amount of oxygenated blood to be from heart to the lungs, where oxygen is transported to the different parts of the mixed with the blood in the respiration body that need oxygen. Isn't this all fun? process. This oxygenated blood is trans- So, let us learn the changes that take ported back to the heart and is then place in the body due to exercise. pumped to the different parts of the body. 1. Muscular System During exercise, the need for oxygen ele- The continuous contraction and vates heart rate (number of heartbeats in relaxation of the muscle fibres allows for one minute), to ensure the supply of oxy- 8 genated blood. Blood circulation in the those who regularly exercise as compare body increases temporarily (from 5 to 6 to a layperson. litres of blood to 20 to 25 litres) during 3. Respiratory System exercise. The body needs more oxygen during exercise and in order to fulfil this need, a lot of changes take place in the respiratory system. Normally, in resting time the respiratory rate is 12 to 16 breaths’ a minute and is called the respiratory rate. It is important to know that exer- cising regularly over a period will im- prove the efficiency of the heart. The heart rate is reduced and the efficiency in blood circulation is still maintained de- spite the lower heart rate. Resistance While exercising, the need for training makes the right ventricle of the oxygen increases temporarily, which heart muscle thicker, which helps the causes respiratory rate to increase as long heart to contract forcefully and allows as exercise continues. Prolonged training more blood to be pumped from the heart can increase the depth of respiration. It is in one beat (contraction). Regular exer- the volume of air entering the lung during cises like running, swimming, cycling in- a single breath. Regular exercising creases size of left ventricle. This allows reduces the rate of respiration and for increased amount of oxygenated increases the depth of respiration. blood from lungs into the heart. It means Prolonged training improves the that the body is now supplied with more respiratory system allowing more air to oxygenated blood. be carried into the lungs. The air sacks in Such efficiency of the cardiac the lungs exchange gases i.e. oxygen and muscle is seen in those who regularly carbon dioxide, more efficiently. The exercise or are sportspersons and such a efficient absorption of oxygen into the heart is called as ‘Athlete’s Heart’. The blood in turn increases the supply of product of the heart rate and amount of oxygenated blood to the body. oxygenated blood pumped out in one- minute forms the ‘cardiac output’. This output is generally more in players and 9  Do you know? Obesity is a disease of the body. This reduces the vitality in the body. An obese person cannot perform a physically active and heavy work. At the same time, normal work causes the body to fatigue easily. Uncontrollable obesity becomes a cause for many diseases. An obese person indirectly invites diseases like heart ailments, blood pressure and diabetes. Lack of exercise is one of the causes of obesity. The reasons for no exercise range from lack of time or space available, sedentary work occupation, reduced mobility and restraint of the mind. Exercise Q. 1. Fill in the blanks with appropriate words. 1) Blood circulation in the body increases temporarily upto............ litres during exercise. 2) Stretching exercise decreases the amount of............ 3) After any type of exercise........... is necessary. 4) After any type of exercise.............. is a must. 5) While exercising the need for ………………. increases temporarily. Q. 2. Match the following. ‘A’ Group (Answers) ‘B’ Group 1) Corona Virus (........................) a) mental preparation of sport. 2) Warm up (........................) b) to bring the tired muscle to normal. 3) Cooling down (........................) c) increase in physical ability. 4) Regular Exersise (........................) d) to increase the immunity against the disease Q.3. Write whether true or false. 1. The body should be prepared before doing any exercise....................................................................................................... 2. Cooling down after exercise is not necessary to get the body back to normal....................................................................................................... 3) The cholesterol level in the body gets uncontrolled due to regular exercise....................................................................................................... 10  4) The heartbeats come to normal with a cooling down....................................................................................................... 5) The cardiac output of a person doing regular exercise or a player is more than that of a normal person....................................................................................................... Q. 4. Write in short. 1) Write down the importance of warm up................................................................................................................................................................................................................................................................................................................... 2) Why cooling down is necessary after exercise?.................................................................................................................................................................................................................................................................................................................. 3) Write the benefits of regular exercise................................................................................................................................................................................................................................................................................................................... 4) What is the effect of load training on circulatroy system?.................................................................................................................................................................................................................................................................................................................. Q. 5. Write your view 1. What will you do to protect yourself from Corona Virus?.................................................................................................................................................................................................................................................................................................................. 11 Q. 6. Complete the following figure. 1) Benefits of Cooling Down 1) 3) 2) 4) 5) 2) Benefits of regular exercise 1) 7) 2) 6) 3) 5) 4) Supplementary Study : 1) Learn about the various joints that are useful for facilitating the movement of the human body using the internet. 2) Record the functions of various organs and system in the human body by browsing the internet.  12  3. Study of Yoga Objectives individual’s moral conduct or behaviour. There are five yamas:  To comprehend the information a) Ahimsa– ‘A’ means no. ‘Himsa’ about Ashtanga Yoga. means to kill or body pain. Not to  To understand the need and hurt anyone by words, mind and body. benefits of Yoga. b) Satya – Speak the truth. Truth is the  To realize the benefits of best way of behaviour. Pranayama. c) Asteya – ‘A’ means no. ‘Steya’ means Yoga is a timeless practical science to steal. Asteya means not to steal. that shows the way to the physical, moral, d) Bramhacharya– Self-restraint of mental, and spiritual, health of human body, words and mind. race. It is a lifestyle developed since e) Aparigriha– ‘A’ means no. ancient times in the Indian culture. ‘Parigriha’ means to store. Aparigriha In today’s age of technology, means not to hoard or collect things. mechanization has led to the deterioration 2. Niyama: Niyama is for the of human health. There is a need to make purification of soul. There are five conscious effort to maintain good types of Niyama: physical and mental health. Practicing a) Shoucha – Shoucha means holiness. yoga regularly will help maintain your To keep the body clean and pure. health. b) Santosha– Satisfied and happy The word ‘Yoga’ is derived from attitude. the Sanskrit root word ‘Yuj’. Yoga is c) Tapas– Tapas means fire or heat, per- about joining and uniting. sistence. It means to increase the ‘Ashtanga’ of Yoga physical, mental and intellectual fire. There are different ways of Persevering in any situation to achieve practicing yoga. Here, Ashtanga yoga a goal in life is Tapas. i.e. Rajyoga, the eight limbs for the d) Swadhyaya–‘Swa’ means self, ‘ad- purification of body, mind and soul, will hyay’ means study. Swadhyaya be studied. means study of one self. It means to In order to develop various aspects introspect oneself to study self-behav- of human personality, it is necessary to iour. know the eight limbs of yoga and behave e) Ishwara-pranidhana – Trustful sur- accordingly. These limbs are yama, render of ones actions, karmas and niyama, asana, pranayama, pratyahara, will power to God. dharna, dhyana and samadhi. 3. Aasanas: The position in which you 1. Yama : Yama means restraint. It experience stability and happiness is deals with ethical standards, called asana. Asana is a stable and 13  pleasant pose. Because of asanas the Benefits of Yoga: mind and body are rejuvenated and 1. Improves the function of internal disciplined. organs of the body. 4. Pranayama: The meaning of 2. Increases immunity Pranayama is regulation of prana. 3. Improves blood circulation Prana is the life force in breath. 4. Spine becomes flexible Ayama is to extend, stretch, increase 5. Body become flexible and agile the length or regulate. Pranayama 6. Increases the enthusiasm for work means to hold or control the breath. It 7. There is no fatigue regulates all respiratory processes. 8. You get peace of mind 5. Pratyahara: To conquer the senses. 9. Helps to improve concentration The individual becomes free from 10. Awareness of maintaining external influences and internally appropriate body posture is created. focussed. This state called as ‘Pratyahara’. It stabilizes the fickle Need of Yoga: mind and senses. Nowadays, there is a considerable 6. Dharana: Concentrate on the goals awareness about pollution. This pollution and get absorbed in them. This ab- is of the external nature. The pollution in sorbed state means ‘Dharana’. It nature is manmade, but what about trains mind to focus only on the object pollution within an individual, the internal without distraction. pollution? i.e. the pollution of conduct 7. Dhyana: Dhyana is sustaining and the pollution of thought. Whenever concentration of mind on singular body, mind, concentration, will, thoughts object. It refers to meditation and is get polluted, there arises the need for focussed inward. purification of the internal being. Yoga 8. Samadhi : The extreme of Dhyana is helps to achieve this purification. Samadhi. When the state of Dhyana Rituals and intellect modify an is so deep and the two aspects, the individual’s thoughts, acts, work and meditator and dhyana disappear and deeds. Hence, every deed should be based only the goal remains, it is the state of on purity of heart and maturity. Today’s Samadhi. fast-paced life is filled with stress and The first five limbs of ‘Ashtanga’, haste, taking us away from our very basic the Yama, Niyama, Asana, nature. This is evident from the disparity Pranayama and Pratyahara are called between our conduct and thoughts. In all ‘Bahiranga Yoga’. The next three areas of life, social and family, people limbs, Dharana, Dhyana and Samadhi are distancing from each other. The are called ‘Antaranga Yoga’ simplicity in life has been destroyed. Importance of Yoga: Dissatisfaction is increasing and patience Study of Yoga is subjective and is lost. Living a tidy simple life and being introspective and so it has great educative honest is almost impossible now. When value. It brings about self-realization, introspecting there is the realization of which could change ones attitude towards the internal pollution. Vices like envy, life. 14 jealousy, greed, anger has eroded the respiration, body posture and thoughts individual of the foundation of happiness. are interconnected. If breathing is normal The greed for happiness and anger and slow, automatically mind becomes resulting from poor tolerance levels is a calm and peaceful. life-threatening condition. The pursuit Breathing is a natural process. of materialistic happiness rather than Humans have 12 to 16 repetitions of spiritual happiness is the root cause of inhalation and exhalation in a minute. mental illness. It is important to know In Pranayama, breathing becomes that satisfaction lies in pure spiritual controlled so automatically mind is bliss. Therefore, there is a great need of also controlled. Respiration is satisfied yoga to eradicate these mental illnesses. through the process of inhalation and Pranayama exhalation. An attitude of contentment ‘Prana’ means breath, respiration, can be cultivated by connecting self with life, life force and ‘Ayama’ is to extend awareness to the process of inhalation or increase the length. To regulate the and exhalation. Therefore, the key to respiratory process. satisfaction is ‘Pranayama’. From the time an individual is In this chapter lets learn Ujjayi, born, breathing is automatic. The process Shitali and Anulom-Vilom pranayama of respiration can occur in different ways along with one cleansing process i.e. depending on the situation. Respiratory Kapalbhati. flow can occur based on the needs and 1. Ujjayi Pranayama conditions of the body, mind and internal organs. Sometimes breathing is fast, It is one of the type of pranayama. sometimes slow and sometimes shallow. It involves the process of inhalation, inner Breathe can also be held for short duration retention, exhalation, outer retention. In after inhaling or exhaling. pranayama inhalation and exhalation Basics of Breathing should be voluntary for the beginners to Breathing occurs naturally. It avoid retention of breath. There should can also be done voluntarily in a limited be constriction at throat and hissing sound form. Respiratory system works to should be produced while doing Ujjayi. meet the oxygen needs of the time. Normally, awareness is poor when breathing naturally. Awareness sets in when work or exercise increases and the speed of respiration is elevated to meet the increased demand. This means that an increased need for oxygen or a disturbance in its supply diverts attention to breathing. Breath is the great connector While practicing it one should sit in between body and mind. Similarly, any comfortable asana i.e. any meditative 15 posture. It can be practiced in standing 3. Do not continue practice in case of dis position. Generally ujjayi pranayam is comfort. done in sitting position. Sheetali Pranayama: Method to practice Ujjayi in standing Roll up the tongue, shape it as a position: ( For Information) tube, and inhale through it. Then close Stand with legs together. Keep mouth and exhale through both nostrils. your hand on waist, elbows slightly It completes one round of sheetali pulled back and chest lifted. Inhale with pranayama. the constriction at the throat with hissing sound. During inhalation do not allow the abdomen to bulge out, let the chest expand. After completing inhalation, during exhalation chest should go inside and abdomen should remain steady. Proportion of inhalation and exhalation should be 1:2. If it is difficult to maintain, simply practice controlled inhalation – exhalation for few days. Action: 1. Open your mouth and take the tongue Starting situationः Attention out. Action: 2. Roll the tongue and shape it as a tube. 1. Put your hands on waist. 3. Inhale through the tube of tongue. 2. Inhale with hissing sound and the 4. Take tongue inside and close the constriction at throat, tummy should mouth. be tucked. 5. Exhale through both nostrils. 3. Exhale in the same manner. Note: Always exhale through nostrils. Do's: 1. Inhalation and exhalation should be slow. 2. Proportion of breathing is to be 1:2 e.g. if you inhale for 5 seconds try to exhale up to 10 seconds. 3. Do not allow the abdomen to bulge (Pranav Mudraa) out during inhalation and exhalation Anulom – Vilom pranayama: as well. It is one of the type of pranayama. 4. Breathe through both nostrils. In this pranayama, breathing is controlled. 5. Sit in any meditative posture. Anu = towards direction, Loma = hair, Dont's : Anuloma = towards the direction of the 1. Avoid shallow and fast breathing. hair. The hair in our nose is designed to 2. Do not give any pressure for breathing. filter our breath naturally. The direction 16 of these hairs is in inside direction. Hence (Purak) and exhalation (Rechak) should breathing in the direction of the hair is be controlled. You should close the other called Anulom. nostril to inhale through one nostril. Vilom = in the opposite direction of the In Yoga when practicing hair. It is also known as Pratilom. Hence pranayama, one has to use the other three exhaling is called Vilom. fingers without touching the nose with index and middle finger. For this one has to close the index and middle finger and open the other three fingers. Use your thumb to close the right nostril and last two fingers to close left nostril. Sit in comfortable position while keeping the body straight. Inhale slowly from left nostril while closing the right nostril with the thumb. Close the left nostril with last two fingers and exhale through the right nostril and inhale through the same nostril, close it In this pranayama, close the right with the thumb. Release the fingers and nostril with right hand thumb. Inhale exhale through the left nostril. Do this slowly through the left nostril. Now 5-10 times or as many times possible. The remove your thumb from right nostril and tummy should not bulge while inhaling. exhale. When exhaling use middle finger It should be pulled in. Ratio of inhaling to close left nostril. Now inhale with right and exhaling should be 1:2 nostril and exhale through left nostril Body position: Sit in swastikasana, closing right nostril by thumb. This is padmasana or any comfortable meditative one repetition of Anulom-Vilom. Ratio asana. should be 1:2 Action: 1. Sit erect, rest your hands on respective knees. 2. Take your right and fold index and middle finger. Thumb and last two fingers should be straight. It is called Pranav mudra. 3. Close right nostril by thumb and inhale slowly by left nostril. 4. As you complete inhalation by left As mentioned in Ujjayi Pranayama it nostril, close it by last two fingers and is advisable to avoid holding the breath exhale slowly by right nostril. in Anulom - Vilom. Hence inhalation 17 5. Now keep your left nostril close only 3. Place both the hands on the knees and inhale by right nostril. 4. Avoid movement of the chest 6. Now close right nostril by thumb 5. Exhale rapidly through the nose and and exhale through left nostril by pull the tummy inside removing last two fingers from it. 6. Keep the tummy loose and inhale 7. Keep rotating it for five to ten times easily as you should feel comfortable. 7. Do 10-12 repetitions of 5th and 6th 8. Now take your hand down and release process the asana. 8. Remove the hands over the knees Do’s: 9. Remove both the feet over the thighs 1. Inhalation and exhalation should be and sit with your legs stretched. slow, calm and quiet. Do’s: 2. Tummy should be tucked while 1. Keep your backbone straight. breathing. 2. Chest should be stable while breathing. 3. As we inhale for five seconds try to 3. Keep your face relax while exhaling. exhale up to ten seconds. 4. Remain composed while breathing. Dont's: Dont's: 1. Do not close your nostrils very easily, 1. Do not give excess jerk to abdomen do not press fingers on it. while exhaling. 2. Do not make any sound of breath 2. Avoid moving a part of the body during inhalation and exhalation. while breathing Cleansing process- Kapalbhati: 3. Do not practice after meal. This is one of the kriyas of 4. Do not practice with speed until you purification among the other kriyas in get good command on breath. yogic science. This purification is mainly Repeat 10-15 times. done through controlled use of breathing. This kriya is very easy to perform. It is important to exhale rapidly through the nose during cleansing process. The tummy should be pulled in rapidly for this and left loose after every exhalation. Means the breath is taken automatically. The movement of the tummy in this kriya is like the bellows of blacksmith. Hence, this kriya is called as Kapalbhati. The use of chest should be avoided in this Note: Take tummy in for exhaling and kriya. out for inhaling. Position: Sit with your leg stretched 1. Place the right foot on the left thigh 2. Left foot on the right thigh 18  Exercise Q. 1. Fill in the blanks appropriate word. 1. The origin of yoga is in ____________ culture. 2. Dharana, Dhyana, Samadhi these three limbs are called _________. 3. The study of oneself is called __________. 4. The state that gives stability to the body and happiness to the mind is called _____. Q.2. Match the following: 'A' Group Answers B' Group 1. Tapas ___________ a) Study of oneself by self 2. Ishwara Pranidhana ___________ b) to increase ones physical, mental and intellectual fire. 3. Santosha ___________ c) Trustful surrender of ones karma and will power to God 4. Swadhyaya ____________ d) Satisfaction and happy attitude Q.3. Write whether true or false: 1) The digestion system works to meet the need for oxygen....................................................................................................... 2. Asteya means not to steal....................................................................................................... 3. Asana enhances health and rejuvenates the body and mind....................................................................................................... Q.4. Write in one sentence. 1. Name the Sanskrit word from which Yoga is derived?............................................................................................................................................................................................................ 2. What is Dhyana?............................................................................................................................................................................................................ 19  3. Which are the five limbs of Bahiranga Yoga?........................................................................................................................................................................................................................................................................................................................................................................................................................ 4. What is Pranayama?........................................................................................................................................................................................................................................................................................................................................................................................................................ Q.5. Write in brief. 1. Write the benefits of Study of Yoga......................................................................................................................................................................................................................................................................................................................................................................................................................... 2. Write information of Asthanga Yoga......................................................................................................................................................................................................................................................................................................................................................................................................................... 3. Explain the basics of breathing......................................................................................................................................................................................................................................................................................................................................................................................................................... 20 Q.6. Complete the diagram below. Ashtangas of Yoga Q.7. Explain your views. 1. Explain your views on Pranayama, ‘The key to social health’............................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................. 2. World Yoga Day - 21st June.................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................. Supplementary Study: 1. Find out about the imaginary energy centers or chakras in the body through the internet. 2. Find out information about World Yoga Day and celebrate it.  21  4. Diet Objectives basic nutrients are minerals and water. The proportion of each of these  To get information about the food components varies according to the nutrients, its sources and functions quantity of the substance. The process of  To know importance of Balanced taking nutrients into the body and using Diet them is called 'nutrition'. Nutrition is the  To know about energy sources for study of nutrients in food. Sportsmen.  To know energy requirements Need of Diet and Nutrition according to sports and * Energy for physical effort and information regarding diet. movement.  To know importance of * For functions of cells, tissues and maintaining balanced water level glands. of sportmen. * Growth and development of the body.  To know the relationship between * To maintain body temperature. diet and behaviour. * To develop immunity in the body. Diet is an important factor for good Classification of Nutrients : health. Adequate diet is essential for the We receive many components from growth of the body and good health. In food which are called as nutrients. The fact, it is the food that fuels your body to nutrients are classified into two groups: function smoothly. Your health depends 1. Staple Nutrients / Macro-Nutrients: on the diet you take. Carbohydrates, Protein and Fats are The food we eat is called diet. Your main nutrients and are required in diet majorly includes cereals, legumes, higher quantities in the body. oilseeds, vegetables, fruits, milk, dairy 2. Micro Nutrients: Vitamins, Minerals products, eggs, meat, fish, oil, ghee, these are required in lesser quantities sugary substances, spices, etc. Although in the body. These are called as there are many types of nutrients, the Micro-Nutrients. Classification of Nutrients according to its functions Nutrients Nutrients providing Energy Nutrients for building tissues Supplementary Nutrients Carbohydrates and Fats Proteins Vitamins, Salts and Minerals 22 Carbohydrates: daily diet are made from amino acids. They perform important function They are needed for many functions of supplying energy to the body. From that living beings perform. Nearly half one gram of carbs one receives four of your body Protein are in form of kilocalories of energy. From the total muscles. The quality of the Proteins energy required for the body one should depends on the amount of essential receive 55-60 % from Carbohydrates. amino acids available in the food. We get carbohydrates From the Fats: following foods Cereals like Cow, rye, Fats are essential for energy millet, maize, rice, etc. One gets production, controlling body temperature, carbohydrates from Fruits like mangoes, lubrication of the joints and nourishment grapes, bananas, apples, potatoes, sweet of the body. About 25-30% of the total potatoes and milk and milk products. energy you need should come from Fats After digestion, they are converted into sources. Oilseeds, Coconut, Oil, Ghee, glucose. Excessive amounts of glucose Butter, Milk, Meat, Fish and Fish Oil are are stored in the form of glycogen. When the main sources of Fats. Nine kcal of body is deprived of food, this glycogen is energy is derived from one gram of Fats. broken down and re-formed into glucose Minerals: and the body gets the required energy. Minerals are required for good health and Protein: growth of body, teeth, bones and nerves. It is essential for nourishment, Green leafy vegetables, legumes, growth and degeneration of the body as cashews, almonds, dates, sesame, pulses, well as for strengthening the bones. eggs, meat, fish, marine and other sources 4 Kcal of energy is obtained from 1 gm of are rich in minerals like calcium, protein. About 15% of the total energy phosphorus, iron, iodine, potassium, requirement should come from protein copper, magnesium, sodium, etc. sources. Pulses, legumes, groundnuts, Vitamins: cashews, almonds, apricots, milk, dairy Vitamins are essential nutrient for proper products, meat, fish, eggs are other growth and development of the body. sources of protein. Lack of vitamins leads to many disorders. Did you know? The body receives the required vitamins from a wide variety of vegetables and One requires sufficient energy for fruits such as green leafy vegetables, daily routine work, maintaining body temperature, metabolism and support broken grains, bananas and animal growth process. The Protein from our products like eggs, milk, butter, meat and fish. 23  Food Pyramid Oil, Ghee and Butter Meat, Fish, Eggs, Milk and Dairy Products Fruits and Vegetables Grains and Cereals Types of Vitamins: * Develops the ability to work. 1. Fat soluble Vitamins: A, D, E and K * Increases immunity 2. Water Soluble Vitamins: (B1, B2, A normal sedentary Indian requires B3, B5, B6, B7, B9, B12) and vit amin C 2500 Kcal energy. The individual should Water: get his energy from 55-60% Body contains 65-70% water which is Carbohydrates, 10-20% Protein and essential to maintain the body temperature. remaining 25-30 % from Fats. Adequate Water is essential for digestion, absorption balanced diet is required for the athletes and to transport essential nutrients and so that they do not get tired due to the also for excretion. energy expended for daily exercise and Balanced Diet: practice and the energy needs to be A Diet consisting of a variety of different replenished faster. types of food and nutrients like Diet Plan for Athletes: carbohydrates, proteins, fats, vitamins, The most important factor in minerals and water in adequate amounts achieving the highest level of for good health is balanced diet. performance for any player is the weight * A balanced diet provides good of the player. Similarly, the performance nutrition to the body. depends upon the amount of body fat and * One gets the required amount of water, the capacity of muscles, respiratory calories on a daily basis. As a result, and circulatory system. Diet depends on one gets better physical and mental factors such as the game of the athlete, health. his weight, his age, level of training and environment. It is important for the athlete 24 to increase the amount of carbohydrates increased energy needs by taking in the diet in order to produce an abundant adequate amounts of nutrients in their amount of glucose. This is because the diet to enhance their performance. extra glucose is transformed into Athletes put in a lot of effort during glycogen. At the same rate at which training and they spend more calories. energy is used by the muscles, the same Players work hard while training and amount of energy is supposed to be much calories are used for energy. If generated which depends on capacity of more calories are being spent, then the muscles, ATP produced in muscles and same amount of calories should be similar processes. Glucose and Glycogen consumed by the players. The proportion produces ATP. Athletes involved in sports of nutrients i.e. Carbohydrates, Proteins, requiring more muscles and efficiency Fats, Vitamins and Minerals should be should consume high-carb foods in larger increased considering the increase in quantities in their diet. expenditure of Calories. Only 5 to 15% of the total energy Water Balance in the Body required by the body is derived from After activity there is increase in body protein. Even if you exercise or play until temperature and to decrease the you get tired, it does not affect your temperature, the body sweats. Even if the protein metabolism. Athletes require sweating is appropriate mechanism to protein to develop muscles during training decrease the body temperature one needs period. to take care that he doesn’t get dehydrated In recent times an increase is seen in due to the loss. The water loss due to the use of these vitamin supplements for sweating causes fatigue. If there is weight gain. However, according to decrease in 2% body weight during physicians, such forms are harmful to the activity it results in decreased muscular body. This can have a direct effect on the function and water needs to be replenished brain. Therefore, the diet should be whenever athlete has the opportunity i.e. proper. It is beneficial for the players as pre-during-post competition and also well as the general public to have a diet during breaks. It is beneficial for athletes without taking any shortcuts. So don't to consume glucose water, lemon juice neglect diet. and sports drinks to prevent fatigue and Types of Sports and Energy generate energy. To prepare Sports drink requirements at home add 1 tbsp salt + 4 spoon glucose The need for energy increases + half lemon to 1 litre of water. It is according to the type of sport including important to consume adequate amount more movement and more physical of water in sports of high sweating and fitness. Athletes need to meet their high temperature. 25  state of the blood. According to the research of Ayurveda and Yoga, human २५० मिली २५० मिली २५० मिली is considered to be meritorious. * Satvik / Satvogun: Enthusiasm, २५० मिली २५० मिली २५० मिली perseverance, toughness, Calm attitude, stability, etc. २५० मिली २५० मिली * Rajas / Rajogun: instability, Better Health through Diet volatility, anger, hatred, inflammation, To achieve better health through Diet etc. below mentioned things can be done: * Tamisik / Tamogun: lazy, sleepiness, * The diet should be for health rather aggressive nature, greed, jealousy, than for taste. etc. * The duration between meals should These are three qualities of human not be less than three hours and more behaviour and similarly the food we eat than 6 to 8 hours. contains three qualities. * Dinner should be easy to digest. The * Satvik / Satvogun: All sweet fruits, duration between dinner and sleep green leafy vegetables, vegetables, should be minimum two hours. milk, ghee, honey, almond, pista and * Food should be fresh, hot and liquid/ dates. watery. * Rajas / Rajogun: legumes, fried * Include protein rich diet in case you foods, jaggery, sugary and fine flour are performing strengthening * Tamisik / Tamogun: stale food, all exercises. meat, eggs, alcohol, tobacco and * Give priority to foods that are rich in drugs. fibre in your diet. For quality behaviour the individual * Your diet should include 25-30 gm should intake Satvik Diet. Considering sprouted pulses. the negative effects the Tamsik Diet is to * Consuming water in the morning, be avoided. buttermilk in the afternoon and milk at night is beneficial for better health. Diet and Behaviour The conduct, thoughts and health of a person is the way he takes his diet. The Satvik Rajas Tamisik diet we take determines the chemical food food food  26  Exercise Q1. Fill in the blanks 1. Intake of Nutrients into the body and using it means ………… 2. From 1 gm of Protein ………… Kcal energy is received. 3. Players performing strengthening exercises should increase proportions of ………… in their diet. 4. Normal sedentary individual requires ………… Kcal energy daily. Q2. Write only names 1. Factor regulating body temperature...................................................................................................... 2. Fat Soluble Vitamins...................................................................................................... 3. Energy-rich compound formed from Glucose...................................................................................................... 4. Nutrient important for stronger bones...................................................................................................... Q3. Match the Following Part A Answers Part B......................... 1) Sprouted Food ( ) a) Temperature Control......................... 2) Fried Food ( ) b) Amrutann......................... 3) Water ( ) c) Vitamins......................... 4) Micro-Nutrients ( ) d) Vishann Q4. Answer in brief 1. Write the process to prepare Sports Drink at home............................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................... 27  2. Write importance of Balanced Diet............................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................... 3. On which factors the diet of Sportsmen depends?.............................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................. 4. Classify Nutrients according to their functions............................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................... Q5. Complete the following Diagram. Satvogun Perseverance Supplementary Exercise: 1) Get information about different crops and food through internet. 2) Collect detailed information about Balanced diet.  28  5. Active Lifestyle Objectives can be performed are specific sports and games, physical activity, dance,  Self-awareness. gardening, exercise of liking, etc. but one  Maintain Physical Fitness. needs to spare time daily to perform the  Enjoy life through active lifestyle.  Match active lifestyle to the activity as it is important to be creative current facilities and amenities / for better health. Happiness and fun is lifestyle. experienced from being active in your  Know the value of effort. favourite activity. Making good use of  Develop Creativity. free time through recreation one gets  Decrease the stress and tension in opportunity for creativity through valuing daily life. effort. Physical and Mental fitness is Through these activities different required to live a healthy, happy and skills and capacities are developed and energetic life. It is the need of today to one becomes happy. Hence performing inculcate Creative skills to live a disease some activity of interest for lifetime is free body and happy mind. ‘Lifestyle is a very essential for happy childhood, fitter special way of living daily life’. adulthood and happy old age. Active lifestyle means to regularly The lifestyle of an individual participate in exercise or activities and if depends upon his interest and thoughts. inactive then to consciously engage in The individual’s development is depended physical exercise or active recreational on various physical, mental, intellectual, activities. Today’s lifestyle has become emotional, social, financial and other mechanical and sedentary in nature. factors and they impact his lifestyle. For Increase in luxury and speed and the active lifestyle one should make judicious competitive nature have increased the use of the scientific advancements as stress in life which affects both mental required and also make necessary and physical health. The solution to this changes as per the changes in environment. is to inculcate active life skills. Creative Following things should be inculcated: life skills means, to make good use of 1. Know yourself your free time from your daily routine by Adopt such a lifestyle which will choosing an activity of liking and continue increase your self-confidence. Choose performing it. Some of the activities that 29 such a physical activity or work that will more physical activity. E.g. Aerobics, bring both physical activity and pleasure. dance, traditional sports etc. E.g. Favourite exercises, sports, hobbies. 3. Make good use of your free time: Regular physical activity should be done Most of the children are spending for physical well-being, peace of mind their free time on screen, eating junk and and adjustment of stress in life. Choose drinking sugary drinks, luxurious from a variety of hobbies, such as relaxation and inactivity and enjoy prank, walking, running, cycling, swimming, sabotage or quarrel at home and feel joy. dancing, aerobics, gardening or physical Children are unaware that this is nothing activity. but an invitation to major illness and 2. Increase Physical Fitness: diseases. Choose activity for better health You must have surely thought and wellness. Addiction, laziness and about maintaining good physical health. aimless activities do not give you better In adolescence, if you adopt, energetic health. For better health and wellness one and healthy lifestyle, it will benefit you needs to perform activities regularly. for the rest of your life. The benefits of an Engaging in sports, physical activity, any active lifestyle are that your body will be hobby for health is very essential. This symmetrical, well-built and your skin and helps you too make good use of your free hair will look radiant. Exercise in order to time, entertains you, and reduces stress. achieve physical fitness. Exercise 4. Active during Weekly holidays: according to your age and preferences Be creative and enjoy your holidays and keep yourself healthy. See if you can by engaging in hobbies and active work. enjoy it and have no stress at all. Make Participate in special camps, go on trips, sure you regularly engage in these participate in adventures, keep the house and home clean and keep the environment activities. This will help you to make the good. Apart from this, you should most of your free time and save the value participate in other activities with care of your life. To increase health related and plan your day and stay active. physical fitness the fitness capacities 5. Know the Value of Efforts: have to be tested and studied. Find out in Effort in current era has decreased which of these abilities you are lacking to a great extent due to which the value of and choose the right type of exercise to efforts seemed to be lost. Effort brings increase your abilities. Spend at least one physical and mental fitness but nowadays hour daily playing a favourite sport or effort is compared to low self-esteem select other sub-disciplines involving which is one of the prime reason for poor 30 fitness. Engaging in daily household know which lifestyle to inculcate to deal efforts like gardening and creating best the new viruses and illnesses emerging in out of waste will make you aware about future. For this many scholars are the value of effort. In modern times suggesting various procedures for better problems can arise without any immune system through various mediums. intimations and the best example is the Infact physical fitness will result in COVID-19 pandemic which has made energetic, happy and fresh mind. Hence many individuals effortless. To overcome healthy body is to be recognized as one of this pandemic better immune system is the basic needs of humans (food, clothing going to be vital. According to you what and shelter). Living an active, fit, and type of lifestyle is important – active or healthy life is in your hands. sedentary? Not only this, but we need to With the help of following points one can adopt Active lifestyle. Self-Awareness Helpful Attitude Physically Capable Determination Diet Conscious Structure of Visionary (Balanced Diet) Active Family Conscious lifestyle Social Attitude Character / Values Planning in Work Character / Values Respect to Nature Positive Approach Away from Diseases towards Life and Mentally Fit  31  Exercise Q1. Fill in the blanks 1. To live a happy, energetic and healthy life it is necessary to have ………… and ………… fitness. 2. Each individual’s lifestyle is dependent on his ………… and ………… 3. In today’s modern times, daily work ………… has decreased. 4. ………… power/strength in the body helps one to face any illness. 5. It is important to recognize ………… body as one of the human’s other basic needs. Q2. Match the Following Part A Answer Part B.................... 1) Today's Lifestyle ( ) a) Good activities & Hobbies.................... 2) Active Lifestyle ( ) b) Courage to face illness.................... 3) Good use of time (