physical-education-12 (1).pdf

 UNIT-I: PLANNING IN SPORTS Content  Meaning and Objectives of Planning  Various Committees and their Responsibilities (pre; during and post)  Tournament – Knock-Out, League or Round Robin and Combination  Procedure to Draw Fi...

 UNIT-I: PLANNING IN SPORTS Content  Meaning and Objectives of Planning  Various Committees and their Responsibilities (pre; during and post)  Tournament – Knock-Out, League or Round Robin and Combination  Procedure to Draw Fixtures – Knock-Out (Bye and Seeding) and League (Staircase and Cyclic)  Intramural and Extramural – Meaning, Objective and Significance  Specific Sports Programme (Sports Day, Health Run, Run for Fun, Run for Specific Cause and Run for Unity) Learning Objective After completing the study of the unit, you will be able to:  Describe the concept of planning in sports  Classify the committees and its responsibilities in sports event  differentiate the different type of tournament  prepare fixtures of knock out and league  distinguish between intramural and extramural  design sports program in their school Discussion Discuss with your group List down the essential areas that you need to plan if you are organizing a sports event in your school. Q. Have you heard about fixture in sports? Discuss in your group and share your views with the class. 1.1.1 Planning Planning is the foremost function in sports as it gives a view of future course of action. To be effective, a plan should be specific, logical, flexible and complete in all aspects and should assist in controlling future events. A plan must comprehend all the other functions of management like organising, staffing, directing and controlling in order to achieve the predetermined goals. In sports and sports events, planning plays important role to make the event run smoothly, effectively and remain free from conflict. Effective planning must clearly define aims, goals and objectives of the event. It should also explain the procedure or method to achieve the target in simple and easy to understand language. A sports plan should be prepared in a professional manner incorporating the elements of commitment, enjoyment and voluntary effort. Do You Know? Functions of Management:- Planning: It is the process of creating a comprehensive action plan to achieve organizational goal(s). Planning is an ongoing step, and can be highly specialized based on organizational goals, division goals, departmental goals, and team goals. Organizing: This includes distributing resources and organizing personnel in order to achieve the goals established in the planning function. Staffing: This refers to identifying key staff positions, and to ensuring that the proper talent is serving that specific job duty in order to achieve the aims and objectives of an organization. Directing: Directing personnel is a leadership quality, and includes letting staff know what needs to be done, and also by when. It includes supervision of personnel while simultaneously motivating them. Controlling: Controlling refers to all the processes that leaders create to monitor success. It involves establishing performance standards, measuring actual performance and comparing them irregularities. According to Koontz and O’ Donnell, “Planning is an intellectual process, conscious determination of course of action, the basing of decision on purpose, facts and considered estimates.”1 McFarland has defined Planning as “a concept of executive action that embodies the skills of anticipating, influencing and controlling the nature and direction of change.”2 Planning is the process of deciding in advance what is to be done, Who is to do it, How it is to be done and When it is to be done.3 Planning is the aspect of managing which establishes aims, targets, goals and objectives, and identifies the methods by which these targets can be achieved.4 The planning function includes defining organizational goals and determining the appropriate means by which to achieve these desired goals.5 Peter Drucker defined as “planning is the continuous process of making present entrepreneurial decisions systematically and with best possible knowledge their futurity, organizing systematically the efforts needed to carry out these decisions and measuring the results of these decisions against the expectation through organised systematic feedback.”6 Thus, planning is an intellectual activity, which involves selection of the most viable processes from among the alternatives. It is a systematic attempt to anticipate the future course of action and decide the most suitable one. 1.1.2 Objectives of Planning As discussed above, planning is a process that involves selection of the most viable processes from many given alternatives. In order to anticipate the future course of action systematically, and to decide the best option, it is essential to understand the important objectives of planning in sports. Goal oriented: Planning is a goal-oriented activity, i.e., it gives direction and vision to the conducting of sports events. Without determining the goal, a plan cannot be executed. Planning aims at realistic goal settings and their attainment. For example, if the physical education department of the school desires to conduct an intramural tournament in the month of January next year, they must plan well in advance. Before setting an objective for a sports event, an individual must have full knowledge of the event and its various aspects, must conduct scientific study regarding the conduct of the event, should collect information related to the event to be conducted such as level of the tournament. It must be decided well in advance, for example, Will the event be Intramural or Extramural?, where (venue)?, when (time)? and how many events (as per interest, feasibility, infrastructure, number of participants) etc. Policy: Development of a policy is very important to set boundaries for overall conduct of the event. This will serve as a guide and assist in decision making. Policy specifies the broad areas or limits in which decisions can be taken to achieve aims and objectives like decisions on finance or on technical issues, defining content of organizing, formation of committees etc. Economy: Planning helps in cost reduction, as it increases coordination and financial control. Budget should be prepared in quantitative terms, covering all aspects of the sports events which are to be conducted. It should focus on the quantum of funds involved, details of income and expenditure under different heads and various stages of approvals and disbursal. Defining the course of action: Good planning fixes the procedure. Procedure describes the steps to be taken to accomplish a task keeping in view the policies and predetermined objectives. It helps in standardizing the work of committees, heads or individuals. It helps in structured achievement of the task at hand. In a nutshell, it is all about how policies will be implemented, or, who, how, when and what an individual will do as per the plan. Rules and regulations: Guidelines comprising rules and regulations of games or tournament should be prepared and published well in advance to keep the scope for subjectivity and bias in judgement very low. It makes the process independent and self-sustainable. Extension Activity Working in your group, plan in detail the Interclass / Interhouse Basketball matches to be held in your school. Share your plan with the class. Vote for the best plan. Conduct a small tournament within your school keeping in mind the plan you have created. Strategy: It provides the way through which an organisation can successfully achieve its goals, i.e., successfully conduct the event. To achieve long term goals the organisation must draw a strategic plan and rigorously follow the same. It provides direction in identification of resources, event requirements, and selection of personnel to meet with environmental threats or unforeseen risks. The organization can prove to be stronger, more capable and efficient by defining how its members can support the overall strategy. Strategic planning considers changes or anticipated changes in the environment that suggest more radical moves away from current practices. It helps to predict the future direction and provides the roadmap for achieving predetermined goals. I. Tick the correct option Q1. The basic function of management is: (a) Controlling (b) Budgeting (c) Planning (d) Organising Q2. A good plan should NOT be:  (a) specific (b) logical (c) autocratic (d) flexible Q3. In planning, defining procedure means: (a) setting goals (b) making a policy (c) laying down rules and regulations (d) defining course of action II. Answer the following questions briefly Q1. Define Planning Q2. Explain objective of planning related to budget. 1.2.1 Formation of Committees To organise any sports event, various committees are formed for its systematic and smooth conduct. As we have discussed earlier, to conduct sports events lots of professional planning and preparation is required. Formation of committees should be based on three levels of management – top, middle and lower levels. Depending upon the level or area of the sports event, people are chosen to appropriate committees. For example, for an intramural event, members of the governing body or the Principal will remain the top level of management, whereas in an extramural event, the Director/Deputy Director/Supervisor of the state/ zone may be at the top level of management. They prepare polices or aims and objectives of the sports event. Middle level of management consists of department heads, physical education teachers etc, to execute policies and achieve aims and objectives. The Lower level of management consists of teachers, administrators, finance officers etc. They implement the orders and directives of the top level. Hierarchy of Organising Committee to conduct Intramural Event in School/ institution  of School) School) Hierarchy of Organising Committee to conduct Extramural Event in Schools/ institutions Director of Physical (Convener) There is no fixed number of committees to be constituted to organise a sports event; it depends on the number of participants, level of event, area of specialization, dedication of volunteers etc. By and large we can formulate 4 committees under an organising committee. Look at the following chart to study their details of work and their responsibilities:  Finance 1.2.2 Technical Committee This committee covers the technical aspect of the events like requisitions to procure sports equipment, conducting matches on time through selected officials (referees, umpires, judges, timekeepers etc.) for their respective games/sports. Pre-sports event/ tournament: Before the event, it is the job of the Technical Committee to put forward a requisition to purchase equipment, invitation and confirmation from officials to conduct sports event, cleaning and layout of the fields, arrangement of equipment and stationery, preparation of fixtures, rules and regulation of the sports event. During sports event/ tournament: While the tournament is in progress, the Technical Committee is responsible for conducting matches, presence of the jury, cleaning and layout of the fields, collection of score sheets and other related papers from officials, preparation of merit list, etc. Post sports event/ tournament: After the event is over, the Technical Committee arranges for the cleaning and layout of the fields, maintenance of the field, and placing of all equipment back to store. 1.2.3 Logistics Committee This committee has a wider scope of work ranging from transportation, boarding and lodging to refreshment, decoration and conducting ceremonies that form a part of the event. This committee may have various sub-committees as per requirement. The Logistics Committee looks after the Opening Ceremony, hires photographer/ videographer, makes arrangements for the Victory Ceremony and the Closing Ceremony including arrangement of refreshment, decoration, reception, entertainment, light and sound, Medical aspect etc. Pre sports event/ tournament: It is the duty of the Logistics Committee to look after Placement/Arrangement/Requisition of purchase of stationery, chairs, tables, souvenirs, light and sound equipment, bouquets, sending invitations to stakeholders including other schools/ institutions and VIP guests, requisition of purchase of medals and certificates, arrangement of refreshments, arrangement of boarding and lodging, selection of volunteers, preparation of first aid kit and arrangement of medical facilities. During sports event/ tournament: While the event is in progress, the Logistics Committee is responsible for the conduct of the Opening and Closing Ceremonies, checking registration, distribution of refreshment, management of spectators, handing over of medals and certificates, transportation of players/participants from place of stay to the field and back. Post sports event/ tournament: After the event, the Logistics Committee supervises cleaning of the venue, and placing of the items back in their appointed places. 1.2.4 Finance Committee The role of the Finance Committee is primarily to provide financial oversight for the event. It is involved in all aspects related to the finances of the sports event like planning, accounting, decision-making etc. Finalization of sponsorship, keeping an eye on inflow and outflow of finances, purchase of equipment and other items required for conducting the event, settling payments of officials are key areas of focus of the committee. It is the backbone of the sports tournament. It pitches to different companies and attracts them for sponsorships for the event. Pre sports event/ tournament: Before the event, It is the responsibility of Finance Committee to prepare the budget, to purchase sports equipment, stationery, medals, certificates, and other requirements as desired by the other committees, as well as preparing and finalizing the MoU with sponsors. During sports event/ tournament: During the course of the event, the Finance Committee keeps a check on the outflow and inflow of finances including payment and remuneration to officials. Post sports event/ tournament: Once the event is over, the Finance Committee examines all records related to settlement of the bills and accounts, and prepares the financial report. 1.2.5 Marketing Committee The Marketing Committee develops plans and strategies to place the event in the market with the purpose of generating publicity and sponsorships. Publicity can be done through various modes like social media, print media, TV, e-mail etc. and sponsorship can be generated in terms of cash or kind by making media partners, food partners, drink partners etc. through calling on, meeting various companies etc. Marketing Committee also organises campaigns related to the event. Pre sports event/ tournament: The Marketing Committee prepares a strategy for arranging for sponsorships, publicity of the event, arranging meetings or calling on sponsors, preparation of MoUs for sponsorships etc. During sports event/ tournament: The Marketing Committee issues press release(s), works with media, manages methods of communication, fulfils the requirements of sponsors as per MoUs, arrangement for telecast of event etc. Post sports event/ tournament: Once the event is over, the Committee issues a press release, and may arrange for a re-telecast of the event. Art Integration Your School is hosting CBSE Regional Sports Meet. Plan and present a Folk Art for the Opening Ceremony. Do You Know? Check list to organising a sports event 1. Formation of Organising Committees 2. Establishment of Objectives 3. Theme of the event 4. Date of the event 5. Place of the event 6. Budget 7. Sponsorship 8. Marketing (Campaign) 9. Invitations to teams and guests 10. Conformation of teams 11. Logistics (Accommodations, Refreshments, Transportation, Medical Staff, Water, table, chairs, flags, notice board) 12. Checking on the sponsors 13. Drawing Fixtures and layout of field 14. Rules and Regulations 15. Arrangement of Equipment and score sheets 16. Arrangement of Referees and Prizes 17. Direction to the stadium (Sign posts) 18. Briefing of Volunteers and staff 19. Decorations 20. Practice and warm up Area 21. Security 22. Photographers 23. Approvals License and NOCs Extension Activity Working in groups, write a Press Release to be issued by your school regarding the District Badminton Championship hosted by your school. I. Tick the correct option Q1. The Committee responsible for liaison with Print media is (a) Technical (b) Logistics (c) Marketing (d) Finance Q2. Purchase of sports equipment is a work of ______ committee: (a) Technical (b) Logistics (c) Marketing (d) Finance Q3. Publication of rules and regulations should be done: (a) Pre event (b) During event (c) Post event (d) Any time during the event  II. Answer the following questions briefly: Q1. What should be the role of technical committee while organizing the event. Q2 Explain the role of marketing committee during the event. 1.3.1 Tournament In sports, an individual generally supports a particular team or player to win the game. Winning helps that team or player reach the next round, and after a specified number of matches, a player or a team wins the Championship. While watching a tournament, you would have seen sometimes a player or team lose a game, and get eliminated from the tournament. However, in some tournaments they remain in the game despite losing. Why is this so? Basically, there are different types of tournament based on duration, cost, manpower, level, interest etc. that you will study here. Thus, Tournament is a series of games or matches played among players or teams to determine the winner. It provides an opportunity to demonstrate skills, evaluate one’s performance and motivate players to perform well, attract people towards sports to make sports popular and provide healthy entertainment. A contest of many persons in some sport or game in which the competitors play a series of games.7 A series of contest between a number of competitors.8 A contest of skill in which players compete in a series of games.9 A series of games or contests that make up a single unit of competition of a professional tour or the championship play-offs of a league or conference.10 A competition for teams or single players in which a series of games is played, and the winners of each game play against each other until only one winner is left.11 1.3.2 Types of Tournaments There are various types of tournament formats based on advancement or elimination criteria of players or teams. Study the three tournament formats listed below. Knock – Out Tournament: In a Knock-Out Tournament a player or team continues to play matches until it is defeated. In this type of format, players or teams have to consistently give their best performance to avoid elimination. Such a tournament saves cost and time and makes each match intensive because of fear of elimination. Since fixtures are drawn on the basis of lots, there is the possibility of a match between two good teams or players even in the early stages. In this system a good team can be eliminated even at the earliest stage due to getting defeated by chance or by accident. League or Round Robin: In League or Round Robin Tournament, a player or team will play the matches that are allotted before the start of the tournament. Fixed number of matches are given to players and teams, and losing one or all can put them out of the tournament. Players or teams will get equal chance to play with each other. Thus, the true winner emerges from this format and ranking can be prepared for all participating players or teams. However, this format involves more money, time and facilities as compared to the Knock-Out Tournament and there is no provision of seeding for extraordinary teams and players. Combination: They are the combination of Knock-Out and League format. Depending upon the need and importance of the tournament, Combination Tournaments can be Knockout- League, League-Knockout, Knockout-League-Knockout etc. These tournaments are conducted when there are (a) a large number of participants, (b) participants are spread in different areas, (c) venues are in different zones/places etc. In this format some of the demerits of Knockout and League Tournaments can be eliminated. Tournament Knock-Out League or Combination Round Robin I. Tick the correct option Q1. After losing a match, a team will be eliminated from the _____. (a) Knockout tournament (b) League tournament (c) Round Robin tournament (d) None of above Q2. Which of the following tournament helps save time? (a) Knockout tournament (b) League tournament (c) Combination tournament (d) Round Robin tournament  II. Answer the following questions briefly: Q1. Differentiate between knockout and league tournament. Q2. Write merits of league tournament. 1.4.1 Fixtures, Byes and Seeding We have learned about three types of tournaments, Now we will study how we can draw the fixtures. In sports, the term fixtures refers to the programme listing which team (Team A) will play whom (Team B), where (venue), and when (time). Definitions: a sports event or its date12 “A sports match that has been arranged for a particular time and place” 13 ‘Fixture is a process of arrangement the team in systematic order in various groups for competitive fights for physical activity’. 14 Thus, tie or fixture or heat include multiple and progressive matches. In athletics and swimming the term Heats is used, in Tennis, badminton and other games we frequently use the terms Ties or Fixtures. For any tournament, unbiased draws of fixtures is a road towards the success. First, let us understand the words “bye” and “seed”. Bye - means a team is not required to participate in the primary round due to allotment of draws. It should be given to any participating team through random lottery system. In a tournament, bye is generally assigned to teams by the organizing committee not to play a round due to one of the several reasons: Uneven distribution of teams in tournament (In knock out tournament, number of teams equals to power of two [e.g., 8, 16, 32, 64, ….] and in League tournament, if there is an odd number of teams. Separate pooling of previous winners in same group to create even competition, to avoid one team from playing more matches on a single day than the other, so creating disadvantage for some. Definitions: The position of a participant in a tournament who is not paired with an opponent, usally in the first round, and advanced to the next round without playing.15 Some thing aside from the main course or consideration. OR A sportsman in a tournament who is without an opponent.16 The right to proceed to the next round of a competition without contesting the present round, often through nonappearance of an opponent.17 Seeding - is a process in which teams will be placed in such a manner that good teams that have a ranking or previous year’s position etc. do not meet another team at an early stage of the tournament. This procedure is generally implemented to reduce the chance of elimination of good teams at an early stage. Procedure of allotting seeding is the same as given for byes. Definitions: The process or result of seeding players for competition.18 To arrange or schedule, as competitive teams or players, so that the most skilled are matched in the later rounds of play. 19 To scatter or distribute(the names of players) so that the best players do not meetin the early part of a tournament. 20 To rank a player according to the perceived likelihood of his or her winning a specific tournament 21 1.4.2 Procedure for Drawing Knock - Out Fixture Step 1 To determine the total number of teams that will participate in the Knockout tournament. If the number of teams is: 2, 4, 8, 16, 32, 64, 128, ….. (Number being a multiple of Two) then there is no need of byes. You may see the procedure in Illustration : 1 and 2. If the number of teams is other than the given numbers, then byes will be given as per draw of lot. Step 2 To determine the total number of matches to be played in the tournament, following formula will be used: Total Number of Matches= Number of teams – 1 In case of 8 teams then 8-1= 7 matches (not including third place match) If number of teams are 12 then 12-1= 11 matches (not including third place match) In case of 15 teams then 15-1=14 (not including third place match) Step 3 The total number of teams are to be divided into two halves, namely Upper Half and Lower Half. If the total number of participating teams are even in numbers the Formula will be: = Teams in Upper Half or Lower Half If total number of teams is 12 then, = 6, i.e., 6 teams will be placed in Upper Half and the remaining 6 will be placed in Lower Half. If total number of participating teams are odd in numbers then Formula will be = Teams in Upper Half = Teams in Lower Half If number of teams is 15 then = 8 Teams in Upper Half = 7 Teams in Lower Half Thus, 8 teams will be placed in Upper Half and remaining 7 will be placed in Lower Half. Step 4 After determining Upper and Lower Half Teams, byes will be given. We can determine the byes by finding the difference between the number of teams participating in the Tournament and next power of 2 of participating Teams in the Tournament. For example, if total number of Teams is 12, then next power of 2 will be 16. 16-12= 4 Byes. For even numbers byes will be placed in Upper and Lower Half. =2 If total number of Teams is 19, then next power will be 32. 32-19 = 13 byes – For odd numbers byes will be placed in Upper Half = = 6 and Lower Half = =7 Step 5 Allotment of byes in the fixture should be given in following order: First bye will be given to last team of Lower Half, Second bye will be given to first team of Upper Half, Third bye will be given to last team of Upper Half, Fourth bye will be given to first team of Lower Half Same pattern will be followed after fourth bye till the remaining byes have been given. OR First bye will be given to last team of Lower Half, Second by will be given to first team of Upper Half, Third bye will be given to first team of Lower Half, Fourth bye will be given to last team of Upper Half Same pattern will be followed after fourth bye till the remaining byes have been given. Step 6 Write the serial number (number of participants) in vertical order. Divide into two halves as per Step 3. Then place byes as per step 5. Now place remaining teams through random lottery system from top to bottom or same pattern used to allot byes. Teams having byes will not play their first-round matches. Put Date, Time, Venue in front of the matches in fixture. Illustration – 1 Total Number of Teams = 4 Total Number of Matches = 4-1 = 3 Total Number of Byes= since Number having power of Two, no need of bye Number of team in Upper Half = = 2 Number of team in Lower Half = = 2 Round I Matches First match between A Vs B and won by B Second Match between C Vs D won by D Round II match or Finals Third match Finals between B Vs D won by B Illustration – 2 Total Number of Teams = 8 Total Number of Matches = 8-1=7 Total Number of Byes= since Number having power of Two, no need of bye Number of team in Upper Half = = 4 Number of team in Lower Half = = 4 Round I Matches First match between A Vs B won by A Second match between C Vs D won by C Third match between E Vs F won by F Fourth match between G Vs H won by G Round II Matches Fifth match between A Vs C won by C Sixth match between F Vs G won by G Round III or Finals Seventh match Final between C Vs G won by G Illustration – 3 Total Number of Teams = 11 Total Number of Matches = 11-1=10 Total Number of Byes= 16-11= 5 Total Number of Byes in Upper half = =2 Total Number of Byes in Lower half = =3 Number of team in Upper half = =6 Number of team in Lower half = =5 Round I Matches First match between 2 Vs 3 won by 2 Second match between 4 Vs 5 won by 4 Third match between 8 Vs 9 won by 9 Round II Matches Fourth match between 1 Vs 2 won by 1 Fifth match between 4 Vs 6 won by 6 Sixth match between 7 Vs 9 won by 7 Seventh match between 10 Vs 11 won by 10 Round III Matches (semi-finals) Eighth match between 1Vs 6 won by 6 Ninth match between 7 Vs 10 won by 7 Round IV or Final Tenth match between 6 Vs 7 won by 7 1.4.3 Procedure to Draw League or Round Robin Fixture In League or Round Robin Tournament each team has to play once with all the remaining teams of the tournament. Step 1 Determine the number of matches by applying following formula: Number of teams = n ( ) Total number of matches = ( ) If teams are 6 then = = = 15 This means, 15 numbers of matches will be played in league tournament. If teams are 7 then 21 numbers of matches will be played in league tournament Step 2 Here, we will study two types of methods to fix the team in league tournament namely Cyclic Method and Stair Case Method: Cyclic Method In Cyclic Method, one team will be fixed in position and the other will be placed in rotation to complete the cycle. In this method, two situations may arise, first if teams are even numbered, second situation if teams are odd numbered. Let’s see how to set fixtures in these two situations. Even number of teams in tournament does not require giving of any bye to any team and to find out number of rounds, formula will be number of teams – 1. Total number of teams= 6 Total number of rounds = 6–1 = 5 In order to draw fixture for odd number of teams one bye will be given to one team in one round and in next round another team will get a bye. Rounds in the tournament will remain the same. Total number of teams = 7 Total number of rounds = 7 Staircase Method In Staircase Method, one team will be fixed on the highest step, and that team will play with all the teams of the tournament and in next step down, the next team will be fixed to play with other remaining teams and so on. Total number of Teams= 7 A Vs B A Vs C B Vs C A Vs D B Vs D C Vs D A Vs E B Vs E C Vs E D Vs E A Vs F B Vs F C Vs F D Vs F E Vs F A Vs G B Vs G C Vs G D Vs G E Vs G F Vs G Details of Matches Match No Team A Vs Team B Date Time Venue Result Step 3 Determining the winner/merit in League Tournament. In League or Round Robin Tournament winner/merit will be decided on the basis of points awarded to the teams. Example Winner = 5, Draw =3, Loser = 0. Points tally may be as follows: S. No. Teams Match Match Win Match Loss Match Total Points Ranking Played Draw 1 A 5 4 0 1 23 I 2 B 5 3 1 1 18 II 3 C 5 1 2 2 11 IV 4 D 5 0 4 1 3 V 5 E 5 1 2 2 11 IV 6 F 5 0 0 5 15 III Tournament organising must fame the rules in regards to tie before the start of the tournament. 1.4.4 Procedure to Draw Combination Fixture These fixtures are the combination of Knockout and League Tournaments. Same steps will be followed as are followed in Knockout and League fixtures. To draw League-Knockout fixtures, the following process will be executed: League-Knockout ( – ) – Team = 8 Matches = = = = 28 Rounds in league = 7 League Round 1 Round 2 Round3 Round4 Round 5 Round 6 Round 7 1-8 7-8 6-8 5-8 4-8 3-8 2-8 2-7 1-6 7-5 6-4 5-3 4-2 3-1 3-6 2-5 1-4 7-3 6-2 5-1 4-7 4-5 3-4 2-3 1-2 7-1 6-7 5-6 S. No. Teams Match Matches Matches Matches Total Points Ranking Played Won Lost Drawn 1 1 7 5 2 0 25 I(Q) 2 2 7 2 3 2 16 V 3 3 7 2 2 3 16 V 4 4 7 2 4 1 13 VI 5 5 7 3 2 2 21 II(Q) 6 6 7 4 2 1 23 III(Q) 7 7 7 1 4 2 11 VII 8 8 7 3 3 1 18 IV(Q) Winner = 5, Draw =3, Loser = 0 Top four teams namely 1, 5, 6 and 8 qualify for knockout rounds Tournament committee should form rules regarding placement of teams at semifinals before the tournament. Here we placed teams as per their ranking. Other patterns are 1. first team may play with third and second may play with fourth ranked team or 2. first ranked team may play with fourth ranked team and second ranked team may play with third ranked team or 3. draw of lots may be another choice. First semi-final match played between 1 vs 5 and won by 5 Second semi-final match played between 6 vs 8 and won by 8 Final match played between 5vs 8 and won by 8 Third place match may be played between 1 vs 6 Team 8 winner of the League-Knockout tournament Team 5 is runner up of the tournament. Do You Know? FIFA World cup is world largest event in term of viewership in the world. In Football World Cup League-Knockout combination fixtures are drawn. Starting rounds are based on League system, there are eight groups from A to H, each group consists of four teams. Every team in the group has to play with the other three teams in the group. Top two teams from each group qualify for pre-quarterfinals based on the points table and then the knockout round starts till the finals. 1.5.1 Intramural The meaning of the word ‘intramural’ is “within the walls”. In context of sports, it refers to a tournament conducted within the walls of a single institution/ school/ community. Intramural competitions/tournament are conducted within players of one institution. The tournament may be an event/ game /more than one games and sports conducted in one day or more or in a month or a year, eg., Sports Day, Sports Festival, Athletics Meet, Swimming Meet, Badminton Tournament conducted among Houses, Classes, Hostels, Residents etc. of a school/institution. 1.5.2 Objectives of Intramural Tournaments Intramurals are common and an integral part of educational organisation and communities, where teams are made among classes, houses or groups and competitions are conducted for e ng a g ing ch i l d re n a n d y o ut h f o r de r iv i ng v a r i ous t y p e s o f b e n e f i t s t o t he participants. Lets understand few important objective of intramural tournaments. 1. To encourage mass participation in sports in an institution. 2. To focus on all-round development of children. 3. To develop values like fair play, respect, friendship through sports. 4. To provide first opportunity to compete in a controlled environment. 5. To focus on fitness, wellness and health aspects of children. 6. To promote curricular integration through sports. 7. To help children to develop personality (first stage of leadership, control of emotions, corporation etc.) Extension Activity As the Sports Captain of your school, you are involved in the selection of students for participating in District/Region/Zone matches subsequently. List out the criteria you will employ for selection of (a) Individual Games/Sports (b) Team Games/Sports 1.5.3 Significance of Intramural Tournaments With all the above discussed objectives of intramural tournaments being implemented successfully, it surely brings lots of benefit to the participants. Such competitions conducted in a controlled environment with enough scope of all round development delivers enough significance to the event. Lets discuss few essential significance of intramural tournaments. Selection for extramural: Intramural Tournaments provide an opportunity to select a player or team to participate in Extramural Tournaments. Players demonstrate skill and fitness in events which becomes the base for selection of a player or team. Group cohesion: This is an opportunity where students from different Classes or Houses come together in a team, share their experiences, display cooperation and coordination and lead the team to win the game. Students from different background, and communities come together as a group and gain self-confidence, develop social relations, tolerance in culture etc. Professional experience: As per the interest of students and need of institution, students become a helping hand in conducting the tournament which gives them good experience of officiating, in event management etc. In future, this experience helps them in professional and personal aspects. Health: It helps in developing healthy and active lifestyle. Children enjoy the sports events because it is another medium to display their desired skills. It helps them to stay fit and healthy. Intramurals help in contributing to the physical, mental, social and spiritual well-being of children. Recreation: Joy and entertainment are the outcome of Intramural physical activities. The elements of happiness and enjoyment are always there because activities are not so competitive, which makes intramural events successful. Mass participation: Such activities are meant for all the students of the institution not only for sportspersons or players. 1.5.4 Extramural Tournaments The word ‘extramural’ means “outside the boundary or walls”. In Sports Extramural Tournaments are the tournaments conducted outside or beyond the walls of the organising unit that may be a school/college/institution. Such tournaments are conducted between two or more players/teams of different schools/colleges/ institutions. For example, Zonal, Inter- District, State, National or International Tournaments. 1.5.5 Objectives of Extramural Tournaments Extramural tournaments are very popular and an essential part of educational organisation, and communities, where a common team represents a school, colleges or group and promote participating or organising various inter institution competitions for engaging children and youth into various types of benefits. Lets understand few important objective of intramural tournaments. 1. To achieve high performance at highest level of the tournament. 2. To develop the feeling of integration with other institutions 3. To provide opportunities for choosing a career in sports 4. To promote social, cultural, economic development through sports. 1.5.6 Significance of Extramural Tournaments With all the above discussed objectives of extramural tournaments being implemented successfully, it surely brings lots of benefit to the participants. Participation and organisation of such inter competitions focusing to showcase talent and explore potentials among talented athletes delivers enough significance to the event. Lets discuss few essential significance of intramural tournaments. Progression in performance: Extramural Tournament helps to lift the level of performance through the athletes and sportspersons gaining experience, learning to prepare tactics and strategies, developing fitness, psychological preparation etc. Psychological factors: Extramural events help to balance psychological factors like stress, confidence, self-esteem, emotions, and promote qualities like leadership, team building, in students. Level of fitness: As the level of tournament increases, gradually the level of fitness improves, that make an individual physically as well as mentally strong to compete at higher levels. Socialization: Such tournaments held among different communities, regions, countries etc. increase cross cultural exchange, inter community association etc. in which individuals get a chance to know and understand different places, cultures, etc. which leads to closer ties. 1.5.6 Specific Sports Programmes (Sports Day, Health Run, Run for Fun Run for Specific Cause and Run for Unity) Specific Sports Programme are programmes which are conducted for specific purposes. They may be conducted frequently depending on purpose like the Annual Sports Day of a school where the purpose is to demonstrate the skills and abilities of children. It is not necessary that such programmes be conducted frequently. eg., a company can conduct a run to promote its product, but after it has acquired publicity, the company may discontinue the run or they may continue it for a social cause like promotion of health and charity. The important point is, such specific sports programmes must be conducted by a team of professionals including personnel from physical education and sports. Chances of any mishap during the event may increase due to unprofessional or inexperienced people. Sports Day- is one of the important programmes that feature in the annual calendar of most schools. It is an event to showcase children’s abilities and prowess on the sports field to parents. It also reflects the organisational strength of the institution. To celebrate Sports Day at school the focus should not only be participation sports person, but the institution should aim at putting on a display of skills of all the students. Activities may be competitive in nature and highlight students’ abilities. Major focus should be maximum engagement and involvement of students, parents, teachers and other stakeholders. In recent times, Government of India is celebrating National Sports Day on 29th August on the occasion of birth anniversary of Major Dhyan Chand, a hockey legend. Do you Know? Fit India Movement was launch on 29th August 2019 on the occasion of birth anniversary of Major Dhyan Chand by Shri Narendra Modi, the Prime Minister of India. The purpose of the movement is to promote physical activities and sports in masses so that they stay fit and healthy and keep away from lifestyles diseases. He said “Swasth vyakti, swasth parivar aur swasth samaj, yahi naye Bharat ko shresth Bharat banane ka raasta hai.” Health Run: Such kind of run is generally conducted for the purpose of improving the health standards in society and creating awareness about the importance of physical activities for maintaining good health or for raising charity. In this run, the purpose of the runners is not to win, but to participate in the events. To get its full impact, a large number of registrations are required. There is no age bar for participants; it is not a professional race so there is no need to run a long distance. Such a run can be conducted by NGOs or health departments to spread awareness about health-related issues. Run for Fun: The purpose of this run is to spread message of staying fit and healthy among the masses. Sometimes such races may be conducted to raise funds for a specific purpose. In schools such races attract children and their parents. These are friendly races and may be conducted for any age. However, the physical education teacher must be careful and plan meticulously to avoid any kind of accident or mishap. Age, mobility, types of movement involved should be taken care of. Examples of such races are lemon and spoon race, sack race, three-legged race, parent and child race, teacher and child race, banana race, road running etc. Run for Specific Cause: This event is generally conducted to spread awareness about social issues like cleanliness, promoting green environment etc. The purpose of such events is to spread awareness among the masses for a definite cause or to generate charity. eg., the specific cause may be cancer, AIDS, gender inequality etc. Run for Unity: In such a type of run the purpose is to promote the feeling of integrity and brotherhood in community, state, nation or among different religions. Such events help to develop bonding and a sense of togetherness among people. Case Study In the beginning of the annual academic planning for the school, a physical education committee meeting was held which included of the school Principal, teachers and student, alumni and parents. The agenda of discussion was to plan for comprehensive program for Physical Education and Sports for all age-groups and prepare a schedule of events along with recommendation for various sub-committees to conduct sports events. The team released the schedule of the events to be conducted in the current academic year. As per interest and capabilities of students and teachers, various sub-committees were recommended. The sub-committee consisting of house teachers and students provided feedback about concerns regarding draws and fixtures in intramural school tournament where the best teams competed again each other in the initial rounds itself. The students also felt that sometimes the teams were not cohesive and did not display sportsmanlike behaviour on or off the field. They felt such situations were unseemly and could be avoided through a systematic process. There was also a need to increase the coordination among the committees with more defined roles and responsibilities of each member. To provide exposure to the potential athletes and for talent development, a proposal was put forward for hosting a state-level inter-school competition at school. To this end, the committees would need human resource, technical support and financial assistance. A new feature to the annual physical education programme, was the conducting of a mass run for crowd funding and to promote integrity and peace. This could be sponsored by various NGOs and government agencies. 1. A suitable and systematic process for fixtures would be (a) Round robin (b) Bye to top teams (c) Draw of lots (d) Choice 2. Responsibility for Distribution of certificate should be the role of (a) Logistics Committee (b) Marketing Committee (c) Finance Committee (d) Technical Committee 3. The purpose for conducting a community run is for (a) Talent identification (b) Run for Publicity (c) Sports training (d) Crowd Funding Q. What are the tips that you, as the Sports Captain, will give your teams regarding good sportsmanship? I. Tick the correct option Q1. National Sports Day is celebrated on (a) 19th August (b) 29th August (c) 9th August (d) 28th August Q2. Which of the races is run “to promote brotherhood”? (a) Run for Fun (b) Run for specific cause (c) Run for Unity (d) Health Run II. Answer the following questions briefly. Q1. Write any two types of Run. Q2. Write the objectives of Intramural. Q3. Write the significance of Extramural Tournaments. III. Answer the following questions in 150-200 words. Q1. How would you plan for an Intramural Tournament? Highlight any two problems you may encounter. How will you deal with them? Q2. Discuss a method you would choose to spread health awareness and harmony in your area. Support your answer with reasons. Art Integration Prepare a report on the Annual Sports Day of your school for publishing in a National daily. Suggested Reading:  Ajmar Singh et.al. (2016). Essentials of Physical Education. Delhi: Kalyani Publication.  Chakraborty, S. (2007). Sports Management. Delhi: Prerna Prakashan.  Kamlesh, M. (2005). Methods in Physical Education. Delhi: Friends Publications.  Shaw, D., & Kaushik, S. (2010). Lesson Planing – Teaching Methods and Management in Physical Education. Delhi: Khel Sahitya Kendra. References: 1 Koontz, H., & O'Donnell, C. (1976). Management: A Book of Reading. McGraw - Hill Book. 2 Farland, D. E. (1970). Management: Principles and Practices. Collier-Macmillan. 3 Killen, K. H. (1977). Management: A Middle-management Approach. Houghton Mifflin. 4 C.Watt, D. (2003). Sports Management and Administration. Routledge. 5 J. L. Gibson. (2006). Organizations: Behavior, structure, processes. Chicago: Richard D. Irwin. 6 Drucker, P. F. (2006). The Practice of Management. Harper Business. 7 Robert K. Barnhart. (1985). The World Book Dictionary. World Book Inc. 8 Soanes, C. (2001). Compact Oxford Reference Dictionary. Oxford University Press. 9 Cayne, B. S. (1987). The New Lexicon Webster's Dictionary of the English Language. Lexicon Publication. 10 Webster, M. (1976). Webster's Sports Dictionary. US: Merriam Webster. 11 Cambridge Advanced Learner's Dictionary. (2013). Cambridge University Press. 12 Dictionary of Sport and Exercise Science. (2006). A & C Black Publishers Ltd. 13 Longman Dictionary of Contemporary English. (2008). Pearson Education Limited. 14 Physical Education and Yog (373). (n.d.). Retrieved 11 25, 2020, from National School of Open Learning: https://www.nios.ac.in/online-course-material/sr-secondary- courses/physical-education-and-yog-(373).aspx 15 Robert K. Barnhart. (1985). The World Book Dictionary. World Book Inc. 16 Cayne, B. S. (1987). The New Lexicon Webster's Dictionary of the English Language. Lexicon Publication. 17 Dictionary of Sport and Exercise Science. (2006). A & C Black Publishers Ltd. 18 Webster, M. (1976). Webster's Sports Dictionary. US: Merriam Webster. 19 Cayne, B. S. (1987). The New Lexicon Webster's Dictionary of the English Language. Lexicon Publication. 20 Robert K. Barnhart. (1985). The World Book Dictionary. World Book Inc. 21 Dictionary of Sport and Exercise Science. (2006). A & C Black Publishers Ltd.  UNIT-II: SPORTS AND NUTRITION Content  Balanced Diet and Nutrition: Macro and Micro Nutrients  Nutritive and Non- Nutritive Components of Diet  Eating for Weight control – A Healthy Weight, The Pitfalls of Dieting, Food Intolarance and Food Myths Learning Outcomes After studying this unit, the students will be able to:  understand the concept of balanced diet and nutrition  classify Nutritive and Non-Nutritive components of Diet  identify the ways to maintain healthy weight  know about foods commonly causing food intolerance  recognize the pitfalls of dieting and food myths Discussion Find out and complete the worksheet in groups. Vitamins Benefits of Vitamins Sources A Needed for healthy eyes, skin, nervous, respiratory, digestive systems B Needed for better metabolism process C Needed for teeth, bones and heeling purpose D Needed for bones E Needed for restoration of cell membrane and body structure K Needed for blood clotting 2.1.1 Nutrition It is well known that food is essential for survival. Food refers to any substance that nourishes our body or in other words, it is anything that we can digest, absorb and utilize, for various physiological functions of the body including growth and development. Since the time of conception in the mother's womb, providing energy for our sustenance, regulating activities of the body and repairing day to day wear and tear, the role of food is enormous. Food provides nutrition to the body. Hence, Nutrition is the science of food and a study of the process that includes everything happens to food from the time it is eaten until it is used for various functions in the body. It is the scientific study of foods and the nutrients therein; their action and interaction and balance, in health and diseases. It is the study of ingestion, digestion, absorption, utilisation and assimilation of nutrients present in food. When we see any food product we recognise it as chapatti, rice, dhal, ladyfinger, apple etc. but as the food enters our mouth it starts breaking down and our body identifies it as different chemicals present therein. These chemical substances which are present in food are called nutrients. Nutrients include carbohydrates, proteins, fats, vitamins, minerals, water and fibre (roughage). Different food stuffs contain these nutrients in different amounts and proportions and our body needs each nutrient in a certain specific amount for various physiological functions and overall growth and development. Nutrients, as mentioned earlier are those chemical substances in foods that are required by the body for energy, growth and maintenance. Nutrients can be broadly classified as macro- and micro-nutrients depending upon their daily requirements by the body. Some nutrients are needed in larger amounts, these are called macronutrients. Nutrients like Carbohydrates, proteins and fats along with water are macronutrients. Other nutrients like vitamins and minerals are required in small amounts and are called micronutrients. Although these are required in smaller amounts but they are all equally essential for our health. Each of these nutrients plays a significant role in the body. Macronutrients are required by the body in relatively large amounts. Carbohydrates, proteins and fats are macronutrients and are also called ‘proximate principles’ because they form the main bulk of the diet. In Indian meals, they contribute to the total energy intake in the following proportion: carbohydrates: 55-60%; protein: 10-15% and fats: 20-30%. Water does not provide energy but is a vital nutrient required in large quantity for functioning of metabolic processes in the body and various regulatory functions. Therefore, it is also considered a macronutrient. 2.1.2 Carbohydrates Carbohydrates are organic compounds made up of Carbon, Hydrogen and Oxygen. Carbohydrates are a major source of energy and provide 4kcal per gram. Carbohydrates are found in abundance in plant foods. There are three types of carbohydrates- monosaccharides, disaccharides and polysaccharides. Monosaccharides are simple single units of sugars like glucose, fructose and galactose. Disaccharides are when two monosaccharides are combined together; these are maltose (glucose + glucose), lactose (glucose + galactose) and sucrose (glucose + fructose). Simple sugars (mono and disaccharides) are found in fruits (sucrose, glucose and fructose), milk (lactose) and sweets that are produced commercially and added to foods to sweeten, prevent spoilage, or improve structure and texture. Polysaccharides are more than two units of monosaccharides joined together. These are starches and fibre (cellulose). These are also called complex sugars and are found in whole grain cereals, rice, oats, potatoes, bread, legumes, corn and flour. All these carbohydrates have to be broken down to the smallest unit ie., glucose to get absorbed and utilised in the body. However, cellulose and other large carbohydrate molecules cannot be digested in the human digestive tract, and are termed as fibre or non- available carbohydrates. Sugars and starches can be digested and utilised for various bodily functions, hence are known as available carbohydrates. Diets rich in complex carbohydrates are healthier than low-fibre diets based on refined and processed food. Sources of carbohydrates are pasta, rice, cereal grains, breads, milk, fruit, root vegetables, sugar and products that are sweetened like jams, jellies etc., honey, jaggery. Fibre is present in whole grains cereal (whole wheat atta), whole pulses, green leafy vegetables, peas, carrot, beans and other vegetables, fruits like guava, apple, orange, pineapple etc. Do you Know? Carbohydrates are essential in the diet to prevent ketosis Diets for weight-loss usually recommend avoiding carbohydrates. It is however, essential to have at least 50-100gm of carbohydrate per day for complete oxidation of fat and avoidance of excessive production of ketone bodies. Inadequate supply of carbohydrates causes break down of body fat reserves for energy. This not only supplies energy but also produces ketone bodies. Some ketone bodies are used by muscle and other tissues for energy, but when produced in excess they accumulate in blood and cause ketosis (disturbance of normal acid- base balance). This condition is generally seen in Diabetics and is a life- threatening situation. Summary - Macronutrients, their functions and sources Nutrient Function Sources Carbohydrates provide energy needed by the Fruits, cereal grains, Carbohydrates body and the nervous system, brain and red milk, suger, rice, blood cells; spare proteins for their important vegetables, pasta, functions (if enough carbohydrates are not breads available, proteins are used for energy-giving);  enable proper utilisation of fat by providing substrates for fat metabolism. Dietary fibre or roughage provides feeling of Whole grain cereals fullness ie., one does not feel hungry soon after (whole wheat atta), Roughage having a meal: provides bulk to the diet, helps whole pulses, GLVs, in smooth elimination of stool or faeces; peas, beans and other prevents diseases like cancer, diabetes and vegetables, fruits like heart disease, has cholesterol lowering effect; guava, orange, pineapple Provides energy (4Kcal/gm) Proteins Proteins build and repair body cells; form part Milk and milk products, of various enzymes, hormones, and antibodies; vegetables, grains, fish, Provide energy (4 Kcal/ gm) eggs, poultry, meat, legumes Fats Fats provide energy (9kcal/g); carry fat-soluble Meat, poultry, fish, milk vitamins; are part of cell membranes, and milk products, nuts membranes around nerves, hormones, bile (for and seeds, vegetable fat digestion) oils, desi ghee, vanaspati ghee, butter, margarine, cheese 2.1.3 Proteins List of Essential and Non-Essential Amino Acids Proteins are organic compounds containing nitrogen, besides, carbon, oxygen and hydrogen. Protein molecules have a complex structure, and are made up of nitrogen containing amino acids. Amino acids are linked together in chains to make different type of proteins in the body. From hair to nails, muscles to skin, organs to blood, hormones to enzymes, protein is a major structural and functional component of our body. There are around 20 amino acids joined together in varying sequences to form different kinds of proteins. There are nine amino acids which cannot be synthesized by the body; these are called Essential Amino Acids (EAA). These have to be supplied in the diet. Others are non- essential amino acids as these can be synthesized in the body. Depending on the availability of these essential amino acids in foods, they are classified as complete protein foods, partially complete protein foods and incomplete protein foods. Complete protein foods are those which contain all essential amino acids in adequate amounts. These food sources include foods from animal sources like eggs, milk and milk products, meat and meat products and a plant source, soybean, that contains all essential amino acids. Protein quality is determined by the presence of complete protein foods in the diet; it improves the absorption and utilization of protein in the body. Partially complete protein foods are those which are lacking in any one essential amino acid eg., cereals and pulses. Cereals lack lysine and pulses lack methionine. To improve the protein quality, cereals and pulses can be taken together in a meal or can be combined with sources of complete protein foods. Incomplete proteins are those which are lacking in more than one EAA. An example of this protein is maize protein. Do you Know? Protein requirement for Indian adults is 1 g/kg body weight (according to RDA 2010; ICMR). Thus, for a man weighing 60 kg, the protein requirement would be 60g/day. In terms of percentage of total energy intake, protein intake should be between 10-15% of total energy consumed. In no case, it should exceed 35% of total energy intake. Protein requirement, however, may increase to up to 2 g/kg body weight during sports and exercise depending upon the type of sports and duration and intensity of training. Too little, or, excess intake of protein have health implications, hence proteins should be consumed as required and recommended. 2.1.4 Fats (Lipids) Lipids or Dietary Fats a broader term used for both oils and fats. Oils are basically liquid at room temperature and fats are solid at room temperature. It is the presence of different types of fatty acids which make them liquid or solid. Fatty acids are the building blocks of fats and oils. Fatty acids are classified as Saturated or Unsaturated Fats depending upon the presence of double bond in their chemical structure. Saturated fatty acids (SFA) contain no double bonds, monounsaturated fatty acids (MUFA) contain one, and polyunsaturated fatty acids (PUFA) contain more than one double bond. When the percentage of saturated fatty acids is higher, the fat is solid at room temperature and when the percentage of unsaturated fatty acids (MUFA or PUFA) is higher the lipid is liquid at room temperature and is called oil. Saturated fats which are also called as animal fats are associated with increased health risks. They can increase risk of heart disease by increasing total and LDL ("bad") cholesterol. It has been recommended that the intake of saturated fats be kept less than 7% of total calories. Desi ghee, butter, cheese, cream, red meats, baked products, and other full-fat dairy products are the main sources of saturated fats in most diets. Coconut and palm oils also contain saturated fats. Monounsaturated and polyunsaturated fatty acids are unsaturated fats. When they replace saturated fats in the diet, they help to reduce blood cholesterol levels and thus lower the risk of heart disease. Canola, olive, peanut, palm olein, rice bran and til (sesame) oils and other nuts like walnuts are rich in monounsaturated fats. Sources of PUFA include vegetable oils, mustard, soybean, corn, safflower and sunflower oils and flaxseed. Dietary fat can be attained from visible as well as invisible sources. Visible sources are ghee, butter, cooking oil etc. while invisible sources include nuts, cereals, pulses, milk, eggs, meat etc. Invisible fat contributes significantly to the total fat and essential fatty acid content of diet depending on the food stuffs present in the diet. The total fat (visible + invisible) should provide between 15-30% of total calories required and contribution of visible fat should be restricted to 20-30g per day depending upon the physical activity levels of the individual. Do you know? It has been recommended that total fat intake should be 20-30% of calories for adults to meet daily energy and nutritional needs while minimizing risk of chronic diseases. The intake of saturated fats should be less than 7% of calories, cholesterol should be less than 300 mg/day, and trans fatty acid consumption should be as low as possible. Consumption of certain fatty acids (MUFA and PUFA) are encouraged because of their positive health effects, like oils from foods such as vegetable oils, nuts, rice bran and fish because of their healthy attributes. In view of this, an ideal quality fat for good health is one which maintains a balance between SFA, MUFA and PUFA. This can be maintained by combined use of various oils for example, mustard oil with sunflower oil, or safflower oil with palm oil etc. Cholesterol is a fat-like substance which is synthesized in the body. It is necessary in many physiological processes such as: it is a component of cell membranes, it is required in the production of bile acids (which aid in food digestion), and in the production of sex hormones. An excess of cholesterol in the blood, however, can lead to deposits in the walls of blood vessels and reduce blood flow to major arteries, which can lead to a heart attack. Dietary cholesterol is found only in animal foods such as egg yolks, butter, organ meats, beef and chicken. Vegetable oils are cholesterol-free. Excess intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans-fats do. Trans-fatty acids are basically produced by the process called hydrogenation. It is the process of adding hydrogen molecules directly to unsaturated fatty acids such as those found in vegetable oil to make it saturated or solid. Hydrogenated oils contribute important textural and stability properties in food. Trans-fatty acids occur naturally in beef, lamb, and dairy products. However, the main sources of trans fats are foods such as cookies, biscuits, mixtures, namkeens, pastries and other fried foods. Trans-fatty acids are similar to saturated fats and dietary cholesterol with regard to their effect on blood low-density lipoprotein (LDL – which is a “harmful” or “bad”) cholesterol. Trans-fats may also lower high-density lipoprotein (HDL – which is a good) cholesterol. 2.1.5 Vitamin Vitamins are the chemicals which our body needs in small amounts to function properly. They work in a variety of ways, mostly as ‘helpers’ eg., many of the B-vitamins help the body use protein, fats, and carbohydrates. Do you know? Each red blood cell contains haemoglobin which is the iron-containing protein that transports oxygen from the lungs to other parts of the body. In haemoglobin, each subunit contains a heme group; each heme group contains an iron atom that is able to bind to one oxygen molecules. Vitamins are divided into two categories: 1. Water-soluble vitamins include all the B vitamins and vitamin C. The amount of water- soluble vitamins that body doesn't use passes through the kidneys and leaves the body as urine or stool. The body needs water-soluble vitamins in frequent, small doses, and they are unlikely to reach toxic levels. 2. Fat-soluble vitamins include vitamins A, D, E, and K. Fat-soluble vitamins are stored in the body cells and are not passed out of the body as easily as water-soluble vitamins. They are more likely to reach toxic levels if a person takes in too much of these vitamins. The table-2.i and 2.ii lists the water-soluble and fat-soluble vitamins; their functions and their sources in the foods we eat.  Table 2.i - Water-soluble vitamins Nutrient Function Sources Thiamine Works as coenzyme-(Thiamine Whole-grain cereals, pulses, (vitamin B1) pyrophosphate-TPP) needed for peanuts and seeds, energy metabolism; important for mushrooms, green peas, nerve function; needed for DNA and beans, egg yolk and meat RNA synthesis Riboflavin Act as two coenzymes- Flavin Milk and milk products; animal (vitamin B2) mononucleotide (FMN) and Flavin products like eggs, liver, adenine dinucleotide (FAD) needed kidney; green leafy vegetables for energy metabolism; important for eg., brocoli; whole-grain normal vision and skin health cereals; legumes Niacin (vitamin Part of an coenzymes- Nicotinamide whole-grain cereals, pulses, B3) adenine dinucleotide (NAD) and meat, poultry, fish, vegetables nicotinamide adenine dinucleotide (especially mushrooms, phosphate (NADP) needed for energy asparagus, and green leafy metabolism; important for nervous vegetables), peanuts and system, digestive system, and skin peanut butter. Eggs and milk and milk products lack niacin but are rich sources of EAA- tryptophan which can be converted to niacin in the body when required. 60 mg of tryptophan can be converted to provide 1 mg niacin. Vitamin B6 Part of coenzyme pyridoxal phosphate Meat, Poultry, fish, Nuts, (Pyridoxal, needed for protein and amino acid sunflower seeds, pulses, whole pyridoxine and metabolism and also involved in grains, spinach, bananas, pyridoxamine) activity of many enzymes required for potatoes. carbohydrate, fat and protein metabolism. It also helps in making white blood cells and heme in haemoglobin. Biotin Functions as coenzyme in metabolic Widespread in foods like organ reactions. meats, such as liver or kidney; egg yolk; nuts, such as almonds, peanuts, and walnuts; soybeans and other legumes; whole grains; bananas; cauliflower, mushrooms; also produced in intestinal tract by bacteria Pantothenic acid Part of co-enzyme A (CoA) needed for Widespread in foods: milk, energy metabolism meat, peanuts, eggs Folic acid /Folate Part of an enzyme needed for making Green leafy vegetables DNA and new cells, especially red particularly spinach, pulses, blood cells, formation of oranges and orange juice, and neurotransmitters, needed for liver. Other vegetables like maintenance of normal blood cabbage, cauliflower, broccoli pressure and reducing risk of cancer are also good sources Cobalamin Part of two coenzymes methyl Meat, poultry, fish, seafood, (vitamin B12) cobalamin and 5- deoxy adenosyl eggs, milk and milk products; cobalamin, needed for making new not found in plant foods cells; important to nerve function Ascorbic acid Antioxidant, role in collagen Found in fruits and vegetables, (vitamin C) formation hence in wound healing, especially citrus fruits, fresh part of an enzyme needed for protein vegetables in the cabbage metabolism; important for immune family, sprouts, amla and system, helps in iron absorption guava Fat-soluble vitamins Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water- soluble vitamins. Intake of high amounts of fat-soluble vitamins could become toxic. A balanced diet usually provides enough fat-soluble vitamins.  Table 2.ii - Fat-soluble vitamins Nutrient Function Sources Vitamin A (Retinol Needed for vision in dim light, Vitamin A from animal sources and its healthy skin and mucous (retinol): milk, cheese, cream, butter, precursor*, beta-membranes, growth of egg yolk, liver carotene) skeletal and soft tissues, immune system health Beta-carotene (from plant sources):, *A precursor is dark green leafy vegetables; red and converted by the yellow fruits and vegetables (carrots, body to the pumpkin, mangoes, papaya) vitamin. Vitamin D Needed for proper absorption Egg yolks, liver, fatty fish, fortified of calcium and phosphorus; foods. When exposed to sunlight, the deposition of calcium and skin can make vitamin D. phosphorus in bones Vitamin E Antioxidant; protects cell walls Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); green leafy vegetables; wheat germ; whole- grain products; liver; egg yolks; nuts and seeds Vitamin K Needed for proper blood green leafy vegetables and cabbage; clotting milk; also produced in intestinal tract by bacteria 2.1.6 Minerals Minerals are inorganic elements which are required by the body needs for various physiological functions. There are minerals required in larger amounts called macro- minerals and those required in smaller amounts are called micro-minerals (trace minerals). Tables 3.i and 3.ii list important macro- and micro-minerals, their functions and their sources in the foods we eat. Table 3.i - Macro-minerals Mineral Function Sources Sodium Needed for proper fluid balance, Table salt, soy sauce; large regulating alkalinity and acidity of body amounts in processed foods; small  fluids, nerve transmission, and muscle amounts in milk, breads, green contraction leafy vegetables, and unprocessed meats Chloride Needed for proper fluid balance, Table salt, soya sauce; large stomach acid amounts in processed foods; small amounts in milk, meats, breads, and vegetables Potassium Needed for proper fluid balance, nerve Meats, milk, fresh fruits and transmission, and muscle contraction vegetables, whole grains, pulses Calcium Important for healthy bones and teeth; Milk and milk products; fish with helps muscles relax and contract; bones (eg., sardines); fortified important in nerve functioning, blood soya milk; greens (broccoli, clotting, blood pressure regulation, mustard leaves); pulses immune system health Phosphorus Important for healthy bones and teeth; Meat, fish, poultry, eggs, milk, found in every cell; part of the system processed foods that maintains acid-base balance Magnesium Found in bones; needed for making Nuts and seeds; pulses; leafy, protein, muscle contraction, nerve green vegetables; seafood; transmission, immune system health chocolate Sulphur Found in protein molecules Occurs in foods as part of protein in meats, poultry, fish, eggs, milk, pulses, nuts Trace minerals (micro-minerals) The body needs trace minerals in very small amounts. Although iron is considered to be a trace mineral, the amount needed is somewhat more than for other micro-minerals. Table 3.ii - Trace minerals Mineral Function Sources Iron Iron is a mineral found in every cell of the Organ meats; red meats; fish; body. Iron is considered an essential poultry; egg yolks; whole mineral because it is found in red blood pulses and whole grain cells as part of haemoglobin that carries cereals; dried fruits; dark oxygen to every cell in the body; part of green leafy vegetables myoglobin needed for muscle contraction, (mustard greens, bathua);  needed for energy metabolism, hence iron-enriched breads and crucial in helping perform physical work cereals; and fortified cereals Zinc Part of many enzymes needed for Meats, fish, poultry, whole synthesizing protein and genetic material; grains, vegetables has a function in taste perception, wound healing, normal foetal development, production of sperm, normal growth and sexual maturation, important for immune system Iodine Found in thyroid hormone, which helps Seafood, foods grown in regulate growth, development, and iodine-rich soil, iodized salt, metabolism bread, dairy products Selenium Antioxidant Meats, seafood, grains Copper Part of many enzymes; needed for iron Pulses, nuts and seeds, whole metabolism grains, organ meats, drinking water Manganese Part of many enzymes Widespread in foods, especially plant foods Fluoride Involved in formation of bones and teeth; Drinking water (either helps prevent tooth decay fluoridated or naturally containing fluoride), fish, and most teas Chromium Works closely with insulin to regulate Organ meats especially liver, blood sugar (glucose) levels whole grains, nuts, cheese Molybdenum Part of some enzymes Pulses, breads and grains; green leafy vegetables, milk; liver Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium, and cobalt. 2.1.7 Water Water is essential for life. Water is an inorganic compound made up of hydrogen and oxygen. Water is a major component of our body and it makes up to 60% of the total weight of an individual. It is the medium of all body fluids including blood, saliva, digestive juices, urine, faeces, sweat and perspiration. Water plays an important role in the regulation of body temperature. It is also a universal solvent. Water bathes the body cells and keeps them moist. Hence, it acts as a lubricant. It is also an important lubricant for the joints. Our body gets water mainly by ingestion of water in the form of liquids; water taken as such or in the form of beverages like tea, coffee, fruit juices and aerated drinks. In other foods like vegetables, fruits, milk, cereals and pulses, water is present in invisible form. It is important that clean, safe and wholesome water is consumed in order to avoid water-borne diseases such as diarrhoea, dysentery and cholera. 2.1.8 Balanced Diet Depending on the presence of nutrients in different food stuffs, foods have been divided into different food groups. These are: 1. Cereals and Millets: Cereals and millets include foods like wheat, rice, jowar, bajra, ragi etc. Majorly provide carbohydrates. Cereals also provide protein (protein quality can be improved by consuming it with pulses), B-vitamins, iron (bajra) and calcium (ragi). 2. Pulses: Pulses include all whole and washed dhals like red gram (lobia), Bengal gram (chana), lentils, green gram (moong) etc. Pulses provide protein (protein quality is improved by combining it with cereals). They are also a fair source of carbohydrates and B-vitamins especially thiamine and niacin. Whole pulses also provide iron and fibre; sprouts provide vitamin C. 3. Milk and Milk Products: This group includes foods like milk, curd, cheese, paneer, khoa etc. The major nutrient it gives is good quality protein, besides providing other nutrients like carbohydrates, fat (whole milk), calcium and riboflavin. Milk and milk products are generally sources of all nutrients except iron and vitamin C. 4. Meat and Meat Products: These include foods like meat, fish, chicken, egg and products made with these. This group is a major source of good quality protein. Other nutrients supplied by this group are B-vitamins, retinol (liver) and calcium (fish). Eggs particularly are good sources of most nutrients. 5. Nuts and Oil Seeds: Nuts and oil seeds eg., groundnuts, almonds, cashew nuts, til seeds, pistachio etc. are a good source of fat. They also provide protein, B-vitamins, calcium and other minerals. 6. Green Leafy Vegetables (GLVs): These include vegetables like mustard (sarson), bathua, fenugreek leaves (methi), spinach (palak). Green leafy vegetables are a good source of carotene (vitamin A, B-vitamins (especially riboflavin and folic acid), iron (especially sarson and bathua) and fibre. They are also a source of calcium, but presence of oxalates in GLVs bind calcium and make most of it unavailable for absorption and utilisation. Fresh GLVs provide vitamin C. 7. Root Vegetables: These include potato, colocasia, sweet potato, yam etc. Major nutrient supplied by root vegetables is carbohydrate. Carotene is provided only by yellow yam. 8. Other Vegetables: All other vegetables like brinjal, ladyfinger (okra), beans, cauliflower etc. provide fibre, vitamins, some amount of minerals. 9. Fruits: Wide variety of fruits is available in the market. Different fruits are sources of different nutrients; hence a combination of various fruits should be included in the balanced diet. Fruits like mangoes, apricots, oranges, papaya are rich in carotene, citrus fruits like orange, mausambi, amla and guavas are good sources of vitamin C, dried fruits like dates and raisins are rich in iron. Fibre is provided by most fruits. 10. Sugar and Jaggery: These are simply carbohydrates. Jaggery also has iron. 11. Fats and Oils: Include ghee, oil, butter etc. are a rich source of fat. Vitamin D also is provided by butter/fortified oils. Food groups can also be classified according to their functions: Group 1. Energy giving foods- This category includes foods rich in carbohydrate and fat 1. Cereals and roots and tubers 2. Sugar and jaggery 3. Fats and oils Group 2. Body building group – this category includes foods rich in protein 1. Milk and milk products 2. Meat and meat products, fish, egg or poultry 3. Pulses 4. Nuts and oilseeds Group 3. Protective or regulatory foods – This group include foods providing vitamins and minerals I, Fruits- (a) yellow and orange fruits (mango, papaya) (b) citrus fruits (lemon, orange, mausambi) (c) others (apple, banana etc.) II. Vegetables (a) Green leafy vegetables (spinach, mustard, fenugreek etc.) (b) Yellow and orange vegetables (carrot, pumpkin) (c) Others (beans, okra, cauliflower etc.) (d) Root vegetables- potatoes and yam (arvi) are rich in carbohydrates It is important to consume a balanced diet in order to get all the nutrients in right amounts and right proportions. This means that in any given meal, foods from all the food groups should be included in such a manner that all the nutrients are supplied in adequate quantities. One has to ensure that each and every meal includes foods from the energy- giving, body building and protective/regulatory groups. eg., For breakfast include one source from energy giving foods (bread- 2 slices; jam), one food from body building foods (egg for non-vegetarians or paneer or sprouts for vegetarians along with milk) and any one or two foods from protective group (fruit/fruit juice). Similarly, for lunch and dinner different foods from these food groups can be chosen in a variety of combinations. This way, the diet would provide all essential nutrients and would become balanced. Thus, a balanced diet can be defined as one which contains different types of foods in such quantities and proportions that the need for calories, minerals, vitamins and other nutrients is adequately met and a small provision is made for extra nutrients to withstand the period of leanness ie., when adequate food or a particular nutrient is not consumed. Moreover, the action and interaction of the nutrients should be considered. Foods promoting absorption of certain nutrients or hindering absorption of nutrients should also be kept in mind. For example, consuming tea along with meals hampers the absorption of iron while taking sources of vitamin C with meals increases the absorption of iron. Imbalance of nutrients sometimes does not allow proper absorption and utilisation of another nutrient. eg., calcium is needed for building of bones and teeth and phosphorus is also needed for the same. Excess amount of phosphorus in the diet does not allow body to utilise calcium properly and affects bone and teeth formation. Therefore, these two nutrients should be supplied in correct proportions and adequate amounts. Extension Activity Working in groups, prepare diet plans for the following:- Name of the Activity. Diet plan for building muscle for a vegetarian athlete.  Diet plan for building muscle for a non-vegetarian athlete. Eating strategies for a person who wants to lose 15kg. Eating strategies for a person who wants to gain 10kg. I. Tick the correct option. Q1. Which is NOT a Micronutrient? (a) Minerals (b) Vitamins (c) Water (d) Protein Q2. Which of the following is a water-soluble vitamin? (a) Vitamin A (b) Vitamin B (c) Vitamin D (d) Vitamin K Q3. Iron is a part of (a) trace minerals (b) macro minerals (c) vitamins (d) carbohydrate Q4. Fats and oils come under: (a) protective or regulatory foods (b) energy giving foods (c) bodybuilder group (d) routine foods Q5. 1 gram of fat provides (a) 3 kcal  (b) 4 Kcal (c) 5 Kcal (d) 9 Kcal II. Answer the following questions briefly. 1. What are macronutrients? 2. Explain the importance of fluid intake during a competition. 3. Write the source of 3 micro and 3 macro minerals. 4. What should be the basic nutrient in a weightlifter’s diet? Why? III. Answer the following questions in 150-200 words. 1. What do you understand by a balanced diet? 2. Explain different types of nutrients and their sources. 3. List the essential nutrients, their sources and functions. 4. Critically explain the use of dietary supplements in heavy dose for longer duration. Justify your answer with suitable examples. 2.2.1 Nutritive and Non-Nutritive Components of Diet Food is the basic requirement of every individual which develops our body. It provides sufficient energy for workout and helps in the growth and development of individual. The food which we eat contains various nutrients which are essential for our body. There are large number of nutrients required in our balanced diet. Some of them are “Nutritive components” like Carbohydrates, Fats, and Proteins, whereas some other components of diet have no nutritive value. 2.2.2 Non-Nutritive Components of Diet Foods we eat contain a wide range of organic chemical compounds some of which have nutritive value as discussed above, while some have no nutritional value. Chemical compounds in foods with no specific nutritional function are called as non-nutritive components of foods. Some of these components act as anti-nutritional factors like phytate while some have various benefits like those of phytochemicals. Some materials with no nutritional value are added to food and beverage products to make the food smell better, taste better, last longer, and/or look better. Some of the non-nutritive components are discussed below. 2.2.3 Non-Nutritive Factors that Interfere with Nutrient Absorption Anti-Nutritional Factors (ANFs), or non-nutritive factors that interfere with nutrient absorption, are those biological compounds present in human or animal foods that reduce nutrient utilization or food intake, thereby contributing to impaired gastrointestinal and metabolic performance. These include: 1. Phytates - These are abundantly found in unrefined cereals and millets. These phytates bind iron, zinc, calcium and magnesium and make these nutrients unavailable for digestion. On germination the phytate content is reduced. 2. Tannins- These are present in legumes, millets like bajra, ragi, spices, tamarind, tea, turmeric and in certain vegetables and fruits. Tannins interfere with iron and protein absorption. 3. Trypsin Inhibitors- These inhibit the activity of trypsin in the gut and interfere with digestibility of dietary proteins and reduce their utilisation. These are present in soya bean, duck egg white. Heat treatment inactivates trypsin inhibitors. 4. Oxalates- These are present in green leafy vegetables and some legumes. These interfere with calcium absorption. 5. Goitrogens- These are also known as anti-thyroid substances as these interfere with iodine uptake by thyroid gland and may contribute to development of iodine deficiency disorders when iodine intakes are marginal. These are present in cabbage, cauliflower, turnips, soybean, bajra, peanuts, lentils. 2.2.4 Beneficial Non-Nutritive Factors of Foods 1. Phytochemicals- Phytochemicals are chemical compounds produced by plants, generally to help them thrive or thwart competitors, predators, or pathogens. The name comes from Greek phyton, meaning 'plant'. They are found in fruits, vegetables, grains, beans, and other plants. Some of these phytochemicals are believed to act as antioxidants and protect cells from damage that could lead to cancer. Risk of cancer can be reduced by eating more colourful vegetables, fruits, and other plant foods that have certain phytochemicals in them. Some of these phytochemicals are Beta carotene and other carotenoids in yellow, red, green vegetables and fruits, flavonoids in green tea, isothiocyanates in cruciferous vegetables (cabbage, broccoli, kale, mustard greens, turnip greens, and cauliflower). Picture source1 2. Anthocyanins: Anthocyanins give grapes, blueberries, cranberries, and raspberries their dark colour. They have been shown in the laboratory to have anti-inflammatory and anti- tumour properties. 3. Flavonoids or isoflavones: These are found in vegetables, fruits and grains like soybeans, chickpeas and may act a little bit like oestrogen. The oestrogen-like compounds in these plants are called phytoestrogens. These help in lowering the risk of osteoporosis, heart disease, breast cancer and symptoms of menopause. 4. Artificial Sweeteners: These are synthetic compounds that duplicate the taste of sugar, but contain less energy, and, therefore, are often added to diet foods and beverages. The reason is to maintain the desired taste, but reduce the caloric value. Because artificial sweeteners are considered additives, they are often regulated. Therefore, their identifications and concentrations must be determined. 5. Preservatives: These are compounds that have the ability to inhibit microbial growth and are often added to food and beverage products to prolong shelf life. Preservatives are considered additives, and are typically regulated. Therefore, their identifications and concentrations must be determined. 6. Spices: A spice is a dried seed, fruit, root, bark or vegetable substance primarily used for flavouring, colouring or preserving food. Sometimes a spice is used to hide other flavours. Spices are distinguished from herbs, which are parts of leafy green plants also used for flavouring or as garnish. A spice may have other uses, including medicinal, religious ritual, cosmetics or perfume production, or as a vegetable. For example, turmeric roots are also consumed as a vegetable and garlic as an antibiotic. 7. Coffee: Coffee is a brewed beverage prepared from the roasted or baked seeds of several species of Coffea. The two most common sources of coffee beans are Coffea arabica, and Coffea canephora. Once ripe, coffee berries are picked, processed and dried to yield the seeds inside. The seeds are then roasted to varying degrees, depending on the desired flavour, before being ground and brewed to create coffee. Coffee can have a stimulating effect on humans because of its caffeine content. It is one of the most popular drinks in the world. It can be prepared and presented in a variety of ways.