Q.1. What is Weight training method? What are its importance and principles? What should be kept in mind while doing weight training?
Ans: Weight training, as a method of developing strength, is one of the most important physiological components of physical fitness. In this method of training for fitness, we use weights for improving our physical abilities. The idea of using weights for improving physical abilities was first put forth by Fredric Yahn of Germany in the year 1812. Since then, the use of weights has been employed for achieving higher standards in almost all games and sports. It is now accepted that by doing work against some external force repeatedly, we can alter the structure, shape and efficiency of muscles and thereby improve our physical efficiency. These facts have laid the foundation of this training.
Weight training method should not be confused with weight lifting in which we try to lift as much weight as possible through press, snatch or jerk. In weight training technique we use light or medium weights to improve the two main components of strength, i.e. :
(i) Elastic str en gth wh ich mean s the ability of muscles to overcome resistance with a high speed of contraction, and
(ii) Strength endurance or the capacity to maintain strength application for a longer period. These two factors are mostly required in different life situations and sports. The third component of strength, i.e., maximum strength is rarely employed in general fitness, but it can also be developed by this method.
Weight training method, like all other methods of training relies on the following three principles :
(i) Specificity.
(ii) Overload.
(iii) Reversibility.
(i) Specificity. It means that the weights and exercises employed for weight training should have a direct bearing with the activity for which the training is being done and that these should be in keeping with the capacity and need of the individual concerned.
(ii) Overload. Means the use of progressive increase in the load to get better results through the
process of adaptation for a particular load. This progressive increase may be done in three ways:
(a) By more number of repetitions of exercise.
(b) By increasing weight.
(c) By reducing the interval or rest between exercises.
With all such variables at hand, it should be left to the decision of a coach or a trainer to decide the load keeping in view the capacity of the individual.
(iii) Reversibility. The gain s or r esults height training begin to show off soon but if the practice or training is left out for more than the desired time then the reverse trend of losing fitness starts. Therefore, regularity in training with suitable intervals is required. Normally three days of training in a week is recommended.
Following points should be kept in mind while doing weight training :
(a) Weight training should never be done alone. It should be done under the supervision of a coach or in the presence of a helper.
(b) Proper warming up exercises should be done before doing weight training to prevent injuries to muscles and joints.
(c) Breathing should remain normal during exercises.
No attempt should be made to hold breath.
(d) Weights for training should be according to the physical ability of the trainee and the body part that is desired to be strengthened.
(e) Proper rest should be taken after completing a set of exercises.
(f) Weight training should not be done during competition.
(g) Heavy weights should be employed only for gaining maximum strength is in weight lifting.
Q. 2. Write short notes on the following badminton terms.
Ans: Service Faults. It is a service fault if the service is not correctly delivered or when the shuttle is caught in the net or after having passed over the net, is caught in the net. Making dodges during a service is also a fault.
Service Let: When both the server and receiver commit faults during service, then it is a let.
Service Court Error: This type of error may occurf a server serves from a wrong court in singles or doubles and out of turn in doubles game. It may also occur due to the receiver standing in a wrong receiving court in doubles game.
In such a case, if the error is discovered before the delivery of next service and the serving side wins the rally, it will be a let and the point is played again after correction. However, if the serving side loses the rally, the mistake stands.
Let: It is a let point if the shuttle after having crossed over the net is stuck or remains suspended in the net during play but not during a service. Let is also given if a server serves before the receiver is ready to receive the service.
Q.3. What do you know of the following (1) Corner Kick (2) Direct Free Kick (3) Indirect Free Kick (4) Penalty Kick.
Ans: 1. Corner Kick. A corner kick is awarded to the opponents when the defenders cause the ball to cross over their own goal line. A corner kick should be taken from within the quarter circle of the nearer corner. Corner flag should not be removed while taking a corner kick. A goal can be scored direct from a corner kick.
2. Direct Free Kick. A kick from which a goal can be scored directly is called a Direct Free Kick. When a player takes a direct free kick, all the opponents must be atleast 10 yards away from the ball. When a player takes a direct free kick from within his own penalty area, all the opponents must be ten yards away from the ball and should be outside the penalty area when the ball is kicked.
3. Indirect Free Kick. A goal cannot be scored directly from an indirect free kick. It must be touched or played by another player before a goal is scored.
4. Penalty Kick. A penalty kick is taken from a spot 12 yards in front of the centre of the goal line. When penalty kick is taken, all the players except the goal-keeper and the player taking the kick, should be outside the penalty area and be at least 10 yards away from the penalty spot, but should remain within the playing field. The defending goalkeeper must stand.on his own goal line, without moving his feet till the kick is taken.
Q. 4. Write short notes on (i) Straddle roll and (2) Fosbury Flop.
Ans. Staddle Roll– Draw a straight line on the ground. Stand towards the left of this line keeping the take off foot at the front. Care should be taken put the weight of the body on the heels and keep the free leg at the back. Both the hands are quickly brought upwards simultaneously and the free leg is kicked upwards. The body should be held above the ground while doing this.
When in flight, the take off foot is moved towards the left. With the face held downward kick with the rear foot.
Always keep in mind that the free leg should be held in a straight position when kicking. Furthermore, bend the knee upward while kicking the take off straight. There is always a chance of the athletes losing the balance if the take off kick is fast. The athletes should practise this daily after crossing the bar.
Jumping from Three Steps: Draw a straight line at a distance of 45 to 60 cms. from the cross bar. Keep both the feet at an angle of 30° from the line. Putting the take off foot in front at a medium pace, put a mark at the place where the third step is taken. Put the feet on either side of the mark and walk towards the cross bar. Repeat the process again. The height of the cross bar may be changed according to the height of the athlete.
2. Fosbury Flop– This is the latest technique of high jump. It was first used in 1968 Olympics. Most athletes who do high jump now make use of this technique. High jumpers usually make use of the “J” process. In this the athlete runs in a semi anele for a fixed 3,4 or 5 steps. Speed is very important in process for maintaining the pace of feet essential for the jumper in order to bend properly along the semicircle. For enabling the jumper to visualise the point for the take off, the last and the second last step are taken slightly larger. The last step should be along the outer edge of the semicircle. This step is slightly smaller so that the body may be able to bend backwards.
3.Plant Take Off: The front knee that is near the bar is raised towards the rear knee at an angle. This movement is helpful in turning the body outwards when the feet are raised along the direction of running. The arms assist in giving a push to the body when the feet are raised. Later, the arms are put along the body, as if fused to it. The arm along the front shoulder is again raised but then closed suddenly. The jumper should look over the shoulders while raising the foot.
4.Bar Clearance– While clearing the bar, the front knee is put along the front leg to spread it like a “frog”.
Hands are aligned with the body. Till the bar is cleared, the head is kept slightly hidden and the body is positioned in a semicircle. The chin will touch the chest in this position so that the body may turn into an L - shape.
Q.5. Write short notes on following Cricket terms
– (1) Action (2) Ashes (3) Bye (4) Duck (5) Flipper (6) Googly (7) Hat trick.
Ans.
1. Action: The way in which a bowler delivers the ball.
2. Ashes: A title contested between England and Australia in test matches.
3. Bye: A run scored from a ball that passes the wicket without touching either the striker, or his bat.
4. Duck: The description of a batsman’s score when he get out before , scoring any run.
5. Flipper: A ball bowled by a spinner which hurries straight on after pitching.
6. Googly: A ball bowled by a right handed bowler and released with the .j’ same wrist action as a leg-break which spins like an off-break upon striking the ground.
7. Hat trick: A bowling feat of dismissing three batsmen off consecutive deliveries.
Q.6. What are the effects of exercise on Digestive System?
Ans. Process of digestion and assimilation is slowed down during exercise because blood from the stomach and the intestinal region is diverted to the exercising muscles during strenuous exercise, because of the increase in need of more blood in that region. After food intake, when we are not exercising, blood flow around the small intestines increases in order to help in the absorption of food. This is due to the diversion of blood from some other inactive parts of the body to the intestines. That is why we feel sleepy after taking food. The reverse happens during strenuous exercise which slows the digestive process, as it can be delayed. If however, we start exercising a short while after a meal, we may experience uneasiness, pain or even vomiting of food. Therefore, it is important to note that severe exercise should not be undertaken for atleast three hours after the meal which is the time taken by the stomach to pass its contents to the intestines.
Effects of Regular Exercise
(i) There is a general improvement in digestion. This is reflected in improvement in general health and overall appearance. Appetite also increases.
(ii) The quality of blood improves because of increase in nutrients in its cells. This is due to better availability and better assimilation of these in the digestive process.
These nutrients serve as stores of extra energy in an individual.
(iii) Regular exercise prevents the accumulation of decomposing food deposits in intestines that lead to gas formation. Proper health of the digestive track prevents constipation.
(iv) Digestive organs of the body such as Liver, Pancreas and Intestines remain healthy and perform their function efficiently.
Q.7. Name various public organisation engaged in the work of health care and welfare of community.
Ans.
(1) Indian Red Cross Society: This society which is a unit of the International Red Cross was set up
in 1920. Its main function in the beginning was the care of the sick and wounded in war but its functions increased gradually. Now its activities include helping in cases of floods, epidemics, earthquakes, war and other disasters.
In such eventualities it helps to provide food, medicines and clothings to the victims. This society also helps in running health centres, blood banks and first aid and home nursing training centres. The St. John Ambulance brigade serves as ambulance unit of Red Cross. The Indian Red Cross Society works in close cooperation with Indian and international health agencies.
(ii) Tuberculosis Association of India: This association known as T.B. Association was established in 1939, to work for the prevention and cure of Tuberculosis.
It has established institutions for diagnosis, treatment and training of workers in the field of T.B. control. This association has also established hospitals for the cure of T.B. To augment its funds, it organises T.B. seal sales campaigns. The main functions of this society are to give expert advice, standardise methods and train workers in the field of Tuberculosis prevention and cure.
(iii) All India Blind Relief Society: Since 1946, this society has been working for the cause of the blind.
It coordinates the activities of various organisations working for the blind. It has set several training centres for giving training to the blind in different trades, in cooperation with some other voluntary organisations, for the rehabilitation of the blind.
(iv) Hind Kusht Nivaran Sangh: Also known as Leprosy Association of India, it was set up in the year 1949. Since then it has been working in the field of research for Leprosy cure, training of doctors for diagnosis and treatment of Leprosy patients and providing literature on Leprosy.
(v) Indian Council for Child Welfare: This society aims to help the children to develop in a healthy and normal manner. It therefore works for child welfare by attending to problems of child health services, eradication of malnutrition among children and care of maternal and child health.
(vi) Indian Medical Association: Its aim is to work for solving problems of national health. It is therefore engaged in the field of research for the prevention and cure of dangerous diseases. It makes its recommendations to the government as an expert advice in the case of epidemics or for the prevention and cure of dangerous diseases.
(vii) Family Planning Association of India: It works for the adoption of family planning norms. It also carries out research programmes in the field of family planning and functions as a supporting unit of the family planning and welfare department of the government.
Apart from the above mentioned organisations, some other voluntary and semi-official organisations such as Medical Council of India and Central Social Welfare Board etc. are also working in the field of health.
Q.8. What is arc of the sector?
Ans. Its arc is 8 m.
Q.9. Can the javelin be made of metal?
Ans. Yes, it can be, but the weight should be the same.
Q.10. Will it be a foul if the tail of the javelin touches the ground before the head?
Ans. Yes, it will be a foul throw.
Q.11. If there are 25 throwers, will there be any qualifying mark in the sector?
Ans. Yes, the qualifying mark is necessary.
Q.12. How many chances are given to throwers in a qualifying round?
Ans. 3 chances are given to each thrower.
Q.13. Are gloves permitted in throw?
Ans. No, use of gloves is not permitted.
Q.14. What decision will be taken if the javelin breaks during the course of throwing?
Ans. It will not be counted as trial, hence the competitor will be given another chance.
Q.15. What should be the angle of release of javelin?
Ans. 27°.
Q.16. What is the weight and circumference of a cricket ball?
Ans. The weight of a cricket ball is 5 1/2 ounces to 5 3/4 ounces and circumference is 22.4 cm to 22.9 cms.
Infact, these are minimum and maximum limits.
Q.17. What do you mean by ‘hat-trick’?
Ans. A bowler’s feat in dismissing 3 batsman with consecutive deliveries is called hat-trick.
Q.18. What do you mean by seam?
Ans. The aroused part with stitches on the ball is called seam.
Q.19. What can be the maximum length as well as breadth of a cricket bat?
Ans. The maximum length and breadth of a cricket bat should not exceed 38 inches and 4 1/2 inches respectively.
