Q.1. How can you manage stress?
or
Discuss the techniques of stress management.
Or
How can you reduce stress?
Ans. Stress consists of bodily changes product by physiological, Psychological condition that tends to upset the homeostatic balance. Some below mentioned Techniques have a positive effect on reducing stress.
1. Accept our capabilities & limits:- an individual has to accept his own capabilities & his limit. Look for the upside in a situation that wherever the most stressful circumstances can be an opportunity for learning or more personal growth. When he accepts the reality. he know very well up to which level he can perform things beyond his performance level will not give him stress.
2. Physical fitness:- Effect of stress can be minimised by increasing the level of physical fitness of an individual. The goal of stress management is to use stress advantageously, not to eliminate all from one’s life. Too little or too severe stress lowers the performance.
3. Yoga:- By the yogic exercises, the level of the stress can be minimised such as pranayamas, Dhyan, savasana, etc.
4. Psychological strong:- The level of stress & it’s bad effects can be minimised in an individual by making him psychological strong and taking advice of guidance counselor if required.
5. Balanced diet:- Balanced diet helps an individual to avoid the stress condition and to minimize the effect of stress. We have to take plenty of water, minerals & vitamins to avoid the stressful condition or to minimize its effects.
6. Avoid the company with stressful people:- To avoid stress it is necessary to avoid the company with people who are already living with stress.
7. Environment:- It we make the environment according to our interest then only & we will able to enjoy the environment which can be made interesting by in ending the various things such as music, Audience, etc.
8. Exercise:- Exercise play vital role to reduce stress in our body by producing hormones which helpful for us to keep yourself away from the stress.
9. Avoid stressful thoughts:- Stressful thoughts should be avoided, to reduce the level of stress.
10. Relaxation techniques: - Deep Breathing, Pranayam, etc. can be used to relax our body to minimize the stress.
11. Self / Auto suggestions:- help to self-suggestion or self-counseling minimize the stress eg: all is well, Yes I can.
12. Busy Attitude:- Aloneness can increase the level of stress because in the alone condition we can not share our views / thoughts about the stress or the source of stress. So to avoid the stress or to minimize the bad effects of stress, keep yourself busy by various life skills.
13. Load:- Our daily life load such as training, homework, duties, etc. can increase stress. To change or modify the load/ task can reduce the stress.
14. Education:- Education helps an individual to understand the stress, When an individual gets all the knowledge about the stress then. It is easy to manage the level.
Q.2. Explain the techniques to manage the level of anxiety?
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How to minimise the anxiety from an individual?
Ans. Anxiety is a personal feeling of apprehension accompanied by an increased level of Physiological arousal there are some anxiety management techniques which help to deal with a threat.
1. Five breathe technique:- In this technique an individual relaxes his body in 5 deep breath. In each breath he relaxes one part of the body. This technique can be used in standing, sitting or lying.
2. Meditation:- Meditation is also good to control the level of anxiety. meditation helps to control the level of arousal & anxiety.
3. Ghosh Pranayam:- In Ghosh pranayam we concentrate on the sound “om”. with help of udghosh Pranayam we can relax our nervous system which minimise & relax from anxiety.
4. Self-suggestion:- self-suggestion make an individual psychological strong which is helpful to control the anxiety.
5. Positive thinking:- If we think positive then we can tackle the various kinds of load easily. We feel happy in every situation of life and that type of attitude is easily control anxiety.
6. Participation in sports & Game:- Participations in sports & game activities can control anxiety because activities help to divert the attention.
7. Confidence:- Self confidence will remove the anxiety. Because confidence helps to realise actual or real concepts of fear or feel.
8. Laughing therapy:- In laughing therapy we laugh artificially. During the laughing our body release good hormones. These hormones are good to control the level of anxiety.
9. Savasana:- Doing the savasana our Nervous system, our major & minor muscles group get to relax properly which is useful to control negative thinking.
10. Massage:- Various kinds of massages are used to relax our body physically such as kneading, rolling, hacking etc. Physical relaxation is good to control anxiety.
11. Health, enjoyable, interesting environment always relax body & mind. Good environment motivate to develop a positive attitude, which helps to control anxiety.
12. Lifestyle:- A healthy lifestyle, balanced diet, healthy habits, positive attitudes help to achieve the aim without any problem or anxiety.
Q.3. What are the dimensions of personality explain in details?
Ans. 1. Physical Dimension:- Personality is the physical appearance of an individual. If an individual has good appearance long height, proper shape body, strong muscles will be counted as a good personality. The First impression of an individual personality his body and intellectual abilities.
2. Mental Dimension:- An individual as good mental ability then only his personality will be counted as good personality e.g. there are many intellectual persons whose personality is counted as good personality although they do not have good physique but they have extra ordinary mental & intellectual qualities.
3. Social Dimension:- A good personality is sociable & socialising. The social qualities like character, morality, etiquettes, manners, work ethics, friendliness, good attitude, helpful nature, cooperation, sympathy & kinds etc. qualities or traits & essential for sound personality.
4. Emotional Dimension:- Emotion dimension is related to emotional stability. To have emotional stability is an essential aspect of one’s personality. It means that one must have proper control over various emotions such as fear, anger, disgust, distress, amusement or happiness etc. in different situations. For example many sportsmen those have not good emotional control their personality will not be counted as good personality although they have good physical, mental & social base.
Q.4. “Participation in sports resultant as all round development of personality”. Justify the statement?
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Explain the role of physical education & sports in the development of the personality?
Ans. Personality, “Personality is that quality which permits a prediction of what a person will do in a given situation”.
* Personality of an individual consists of four dimensions such as physical, mental, intellectual, social & emotional. Sports & games play a vital role in the development of all aspects of personality in the following ways :-
1. Physical development:- When an individual participates in sports & games, he goes through various kinds of exercise activities & Training programme. These training programme & exercise make him physically good. His physique becomes strong & ultimate and his appearance become attractive & impressive. Physical base is the Ist dimension of personality which can be easily developed through the games & sports
2. Mental Development:- Mental capabilities & intelligence can be improved with help of participation in sports & games. We learn many techniques, tactics, skills, rules & regulation, fitness exercises learning of all these, improve the mental motor coordination.
3. Social Development:- When an individual participates in the various training program, tournaments, he comes in the contract of various peoples such as our team mates, other team members, coaches, officials, audience etc. From there he learns a lot of good social qualities like cooperation, courtesy, fair play sportsmanship, tolerance, sympathy, brotherhood, obedience of rules & regulations to remain in discipline, respect, self-respect etc.
4. Emotional development:- when an individual participates in games & sports he deals many situation-wanted & unwanted, make him/her emotionally strong. A sportsmen to learn to tackle & behave in very stable manners in any situation. By these participation, stable emotion all personality develop in various situations is in a loving situation.
Q.5. Explain the factors affecting body image & self esteem?
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How body image & self-esteem can be improved?
Ans. A body image - includes the picture of the body that has in the mind which may or may not match body’s actual shape, size, height & weight. Self esteem is the value & respect of self as a person.
i. Factors affecting body image & self esteem.
ii. Puberty & development.
iii. Media Image.
iv. Experiences of life
v. Physical development & physique
vi. Mental abilities.
vii. Comments received from the society - family & school.
viii. Natural Ageing Process.
xi. Life style.
Methods of improvement
i. To think positive
ii. Always think about our abilities, not about weakness
iii. Plastic surgery can be used to improve beauty.
iv. Beauty cosmetics help to improve beauty.
v. To Stop negative thinking always think positive
vi. Self praise make us psychological strong
vii. To follow the role modal personalities of the society.
viii. Daily exercise & balanced diet.
xi. Change our lifestyle
Q.6. Explain the psychological benefits of the exercise.
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Elucidate the psychological effects of regular exercise on an individual?
Ans. “Psychology is the study of human behaviour in different situations”. Regular exercises are important to develop the good concept towards life. i.e.
1 Reduce depression
2 To Improve the mental abilities.
3 To Make psychological strong.
4 To Enhance the learning abilities
5 make personality attractive.
6 Boosts the memory & decision abilities
7 Improve the growth & development process
8 Enhance self esteem.
9 Improve the motor learning process.
10 Improve the abilities to cope in a different unwanted situation.
11 help to control & release the emotions.
12 help to control anxiety.
13 reduces stress.
Q.7. Explain the techniques of motivation.
Ans. “Motivation is the general level of arousal to action in an individual”. Following mention techniques of motivations are applied on sportsperson, which can enable them to achieve a top position in the field of sports & games.
1 Evaluation:- evaluation makes & aware the sportsmen from his abilities & motivate him/her for higher position.
2. Variety:- Variety in the training programme make the practice & developments more interesting and always to motivate the sportsman to perform better to best.
3. Role of spectators:- The presence of Audience/ spectators help to sportsman to perform in dynamic form too.
4. Criticism:- Criticism for the poor performance of athlete to motivate to perform better.
5. Cash prizes, scholarship, etc:- Good incentive to the sportspersons always motivate & strives hard to achieve better in the competitions which help to win the laurels for their society.
6. Latest equipment:- Use of latest equipment in training make the training more interested & motivated the athlete to achieve the goal.
7. Practice session:- By reducing the length of practice an athlete is motivated to continue in their training & to achieve the goals.
8. Resetting of Goal:- Resetting of goal from easy to complex motivate an athlete to continue in training to achieve the goals.
9. Awards:- Awards for good performance of athletes motivate him to do better.
10. Praise:- Praise given by the society for the performance of athlete always motivate athletes to do better perform.
11. Positive environment:- Environment make more interesting by including music audience etc. & interesting environment help to perform better.
12. Role of Mass Media:- When the performance of an athlete is broadcast by media he is motivated to perform well so get praise from the society.
13. Record:- Record always aware an athlete his current performance & his past performance comparison which help to motivate him to perform better.
14. Jobs:- On the basis of achievement and educational qualifications, outstanding sports persons should offer good jobs. There are various departments. Police, banks, railways, Air India etc. Offer good jobs. This opportunity is also a motivated force.
15. Feedback:- With the help of feedback, an athlete can be easily dedicated negative factors from his performance & try to overcome to perform better.
16. Sharing responsibilities:- sharing responsibilities always help to develop and motivate an individual to perform well.
