Class XI – Physical Education Sample Paper – 1

Ans. (a) Nadi-Shodhana Pranayama

Ans. (a) Samadhi

Ans. (a) Natural green surfaces

Ans. (b) 2017

Ans. (a) Both (A) and (R) are true and (R) is the correct explanation of (A).

Ans. (b) Rest, Ice, Compression, Elevation

Ans. (c) Speed

Ans. (b) Mallakhamb

Ans. (d)

Ans. (a) Both (A) and (R) are true and (R) is the correct explanation of (A).

Ans. (c) abduction

Ans. (d) fatigue and lactic acid accumulation

Ans. (d) All of the above

Ans. (a) 0-2 years

Ans. (b) Skeletal muscle

Ans. (c) Skill

Ans. (a) Flexion

Ans. 1. Shoes 2. Helmets and Pads.

Ans. 1. It helps to maintain nasal hygiene by removing the dirt and bacteria trapped in the mucus in the nostrils. 2. It de-sensitizes the sensitive tissues inside the nose, which can alleviate rhinitis, allergies and some types of asthma.

Ans. A physical disability is the one that affects a person’s mobility. It includes people who have lost limbs or who, because of the shape of their body, require slight adaptations to be made to enable them to participate fully in society.

Ans. Body Mass Index (BMI) is a measure of body fat which is calculated on the basis of weight and height. This method applies to both adult men and women. BMI helps a person to know whether he is under weight, over weight or normal weight.

Ans. Gliding Movement is the type of movement in which one surface moves or glides over another surface. It is the simplest type of movement in which there is no rotation or angular movement involved.

Ans. According to American Psychological Association (APA), “Sport Psychology is the scientific study of the psychological factors that are associated with participation and performance in sport, exercise and other types of physical activity.”

Ans. Wearable technology has changed the way sports are evaluated. There are many types of wearable technology in sports. Smart watches are popular with both professional athletes and amateur fitness enthusiasts, and they’re suitable for a wide range of activities that can make use of calorie, step, distance, pulse and heart rate tracking. Other, more specialized wearable technology examples include things like “smart clothing.” These items can be designed with specific activities in mind.

Ans. (a) Ahimsa (Non-Violence) : It means to shun all the acts of violence which cause harm to others. Violence includes not only the physical harm but also mental harm. It teaches us to resist any feelings of jealousy, anger or hate for any other being.

(b) Satya (Truthfulness) : It means to be truthful in thought, word and deed. We must not lie. Hiding the truth from someone is considered lying too. In that way we deny his right to know the actual thing.

(c) Asteya (Non-Stealing) : It means non stealing. Stealing is a crime both legally and morally. To steal the possessions or thoughts of someone and use it for our own benefit is morally wrong and one should abstain from it.

(d) Brahmacharya (Wise use of energy) : It means to keep one’s sense organs under control. Brahmacharya also evokes a sense of directing our energy away from external desires towards finding peace and happiness within ourselves.

(e) Aparigraha (Non-Coveting) : Aparigraha teaches us to live with minimum things which are enough to sustain a life. We should not desire for physical or material pleasures.

Ans. Coordination ability means to do or perform a work activity efficiently with perfection. In other words coordination ability is the working of the muscles and the brain together, without any unwanted movement. Coordination ability is most important to perform any activity or to play any game. It can be improved with the help of regular training or exercise. In other words it is the combination of strength (power), endurance and flexibility etc. These abilities are helpful in gymnastics, diving, kho-kho etc.

Smooth Muscles : Smooth muscle tissue is made up of thin-elongated muscle cells, fibres. Smooth muscles are involuntary, i.e. they are not controlled by the brain. Smooth muscle forms the muscle layers in the walls of hollow organs such as the digestive tract (lower part of the oesophagus, stomach and intestines), the walls of the bladder, the uterus, various ducts of glands and the walls of blood vessels. Cardiac (Heart) Muscles : This is a unique tissue found only in the walls of the heart. Cardiac (Heart) Muscle Tissue shows some of the characteristics of smooth muscle and some of skeletal muscle tissue.

Ans. Force-Time is a biomechanical principle that describes the relationship between the force applied to an object and the time it takes to apply that force. The Force-Time principle states that the amount of force produced during a movement is directly proportional to the amount of time taken to produce that force. In field hockey, this principle can be observed in the sweep shot, where the player applies more force and takes more time to generate that force in order to hit the ball with more power.

Ans. Some main Adolescent Problems are :

(i) Physical problems : External as well internal changes in boys and girls give rise to special types of personal problems and difficulties. So many times the natural process may cause unnecessary worries specially to the girls (starting of menstruation etc). Many adolescents are worried because of difference in physical make up. All the organs of the body do not develop at the same rate. As a result certain movements do not seem to be balanced.

(ii) Intensification of self consciousness : This is the age of show off and there is sufficient development of self-consciousness. In this stage the child always desires that he or she should exhibit himself or herself in such a way that the other persons do not think him as a child. The person in this stage is neither a child nor an adult. At this stage one may either turn rebellious or shut their eyes towards all sides and become inert or passive.

(iii) Eating disorders : Anxiety, depression etc. can result in various eating disorders in adolescents. Two such diseases are Bulimia and Anorexia. Individuals with bulimia have an irregular eating pattern with binge eating and vomiting. Starvation for weight loss describes Anorexia. These diseases can be found in people, who have stopped following a fitness routine, females who want to lose weight etc.

Ans. (a) Doping

Ans. (b) anabolic

Ans. (c) Diuretics

Ans. (d) Blood doping

Ans. (d) Stimulants

Ans. (a) eight

Ans. (b) yamas

Ans. (c) 5

Ans. (d) Kumbhaka

Ans. (d) eight

Ans. (a) Astroturf

Ans. (b) RFID

Ans. (c) helmet

Ans. (d) Instant replay

Ans. (d) stopwatches

Ans. Types of Disabilities: Following are the types of disabilities :

1. Intellectual : The term intellectual disability generally refers to a reduced capacity of a person to learn tasks or process information. An individual with intellectual disability has limitations in two areas.

(i) Intellectual functioning, which refers to a person’s ability to learn, reason, make decisions, and solve problems.

(ii) Adaptive behaviours, or skills necessary for day-to-day life, such as being able to communicate effectively, interact with others, and take care of oneself. Examples of intellectual disabilities include Down syndrome and autism spectrum disorder.

(a) Down syndrome : It is a genetic condition which results in an abnormal formation of the brain and body. People with Down syndrome have characteristic physical features, such as a flat facial profile, almond-shaped eyes and a short neck.

The intellectual functioning of individuals with Down syndrome ranges from mild to moderate intellectual disability and they may have difficulty with activities of daily living, such as dressing, bathing and feeding themselves. They may also have trouble with communication, problem-solving and memory.

(b) Autism Spectrum Disorder (ASD) : It is a neuro developmental disorder that affects communication, social interaction and behavior. It is referred to as a “spectrum” disorder because the symptoms and severity can vary widely between individuals. Some common characteristics of ASD include :

(i) Difficulty with social interaction : People with ASD may have trouble understanding social cues, making eye contact and engaging in meaningful conversations with others.

(ii) Challenges with communication : Some individuals with ASD may have difficulty speaking, or may not speak at all. They may also have trouble understanding language, gestures and facial expressions.

(iii) Repetitive behaviors and interests : People with ASD may engage in repetitive behaviors, such as rocking or flapping their hands and may have intense interests in specific topics or objects.

(iv) Sensory sensitivities : Some individuals with ASD may have unusual reactions to sensory input, such as being overly sensitive to loud noises or certain textures.

2. Physical disability : A physical disability is the one that affects a person’s mobility. A person with a physical disability may need to use some sort of equipment for assistance with mobility. The International Paralympic Committee (IPC) divides athletes with physical disabilities into ten different sport classes based on their level of activity limitation. The ten sport classes are :

(i) Impaired Muscle Power : Athletes with Impaired Muscle Power have a Health Condition that either reduces or eliminates their ability to voluntarily contract their muscles in order to move or to generate force.

(ii) Impaired Passive Range of Movement : Athletes with Impaired Passive Range of Movement have a restriction or a lack of passive movement in one or more joints.

(iii) Limb Deficiency : Athletes with Limb Deficiency have total or partial absence of bones or joints as a consequence of trauma, illness or congenital limb deficiency.

(iv) Leg Length Difference : Athletes with Leg Length Difference have a difference in the length of their legs as a result of a disturbance of limb growth or as a result of trauma.

(v) Short Stature : Athletes with Short Stature have a reduced length in the bones of the upper limbs, lower limbs and/or trunk.

(vi) Hypertonia : Athletes with Hypertonia have an increase in muscle tension and a reduced ability of a muscle to stretch caused by damage to the central nervous system.

(vii) Ataxia : Athletes with Ataxia have uncoordinated movements caused by damage to the central nervous system.

(viii) Athetosis : Athletes with Athetosis have continual slow involuntary movements.

(ix) Vision Impairment : Athletes with Vision Impairment have reduced, or no vision caused by damage to the eye structure, optical nerves or optical pathways, or visual cortex of the brain.

(x) Intellectual Impairment : Athletes with an Intellectual Impairment have a restriction in intellectual functioning and adaptive behaviour which affects conceptual, social and practical adaptive skills required for everyday life. This impairment must be present before the age of 18.

3. Learning disabilities : These are neurological conditions that affect an individual’s ability to process information and perform specific academic and everyday tasks. Some of the main categories of functional cognitive disabilities include the following deficits or difficulties.

(i) Memory Impairments : A range of conditions that affect an individual’s ability to remember information, including Alzheimer’s disease and other forms of dementia.

(ii) Executive Functioning Impairments : A range of conditions that affect an individual’s ability to plan, organize, initiate and complete tasks, as well as their ability to regulate their emotions and behavior.

(iii) Language and Communication Disorders : A range of conditions that affect an individual’s ability to understand and use language effectively, including speech and language delays and disorders.

(iv) Visuospatial Impairments : A range of conditions that affect an individual’s ability to perceive and process visual information, including visual perceptual disorders and spatial orientation difficulties.

(v) Attention Deficits : A range of conditions that affect an individual’s ability to focus, pay attention and concentrate, including Attention-Deficit/Hyper activity Disorder (ADHD).

(vi) Processing Speed Deficits : A range of conditions that affect an individual’s ability to quickly process information, including slow processing speed and difficulties with multi tasking.

(vii) Social Cognition Impairments : A range of conditions that affect an individual’s ability to understand and navigate social situations, including difficulties with social perception, empathy and theory of mind.

Ans. Following are the components of Health Related Fitness :

1. Body Mass Index

Procedure : Measuring Height Accurately

1. Ask the participant to remove shoes, bulky clothing, and hair ornaments, and unbraid hair that may interfere with the measurement.

2. The flooring should not be carpeted and the height should be measured against a flat surface such as a wall with no molding.

3. The participant should stand with feet flat, together, and back against the wall. Make sure legs are straight, arms are at sides, and shoulders are level.

4. Make sure the participant looks straight ahead and that the line of sight is parallel with the floor.

5. Take the measurement while the participant stands with head, shoulders, buttocks, and heels touching the flat surface (wall). Depending on the overall body shape of the participant, all points may not touch the wall.

6. Use a flat headpiece to form a right angle with the wall and lower the headpiece until it firmly touches the crown of the head.

7. Make sure the measurer’s eyes are at the same level as the headpiece.

8. Lightly mark where the bottom of the headpiece meets the wall. Then, use a metal tape to measure from the base on the floor to the marked measurement on the wall to get the height measurement.

9. Accurately record the height to the nearest 0.1 centimeter.

Measuring Weight Accurately

1. Use a digital scale. Avoid using bathroom scales that are spring-loaded.

2. The scale should be placed on firm flooring (such as tile or wood) rather than carpet.

3. The participant should remove shoes and heavy clothing, such as sweaters.

4. The participant should stand still, face forward, arms on the side and with both feet in the center of the scale.

5. Record the weight to the nearest decimal fraction (for example, 25.1 kilograms).

2. 600m Run/Walk

Procedure :

1. Participants are instructed to run 600 metres in the fastest possible pace.

2. The participants begin on signal, “ready, start”.

3. As they cross the finish line elapsed time should be announced to the participants.

4. Walking is permitted but the objective is to cover the distance in the shortest possible time.

3. Partial Curl up and Push Up

(A) Abdominal Partial Curl Up (30 seconds)

Procedure :

1. The subject lies on a cushioned, flat, clean surface with knees flexed, usually at 90 degrees, with hands straight on the sides (palms facing downwards) closer to the ground, parallel to the body.

2. The subject raises the trunk in a smooth motion, keeping the arms in position, curling up the desired amount (at least 6 inches above/along the ground towards the parallel strip).

3. The trunk is lowered back to the floor so that the shoulder blades or upper back touch the floor.

(B) Muscular Endurance (Push Ups for Boys / Modified Push Ups for Girls)

Procedure :

For Boys :

1. A standard push up begins with the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at right angles to the body.

2. Keeping the back and knees straight, the subject lowers the body to a predetermined point, to touch some other object, or until there is a 90-degree angle at the elbows.

3. Return back to the starting position with the arms extended.

4. This action is repeated, and test continues until exhaustion, or until they can do no more in rhythm or have reached the target number of push-ups.

For Girls : Push-up technique is with the knees resting on the ground.

4. Sit and Reach Flexibility Test

Procedure :

1. Sit on the floor with legs stretched out straight ahead. Remove shoes. The soles of the feet are placed flat against the Sit and Reach box.

2. Both knees should be locked and pressed flat to the floor – the tester may assist by holding them down.

3. With the palms facing downwards, and the hands on top of each other, the subject reaches forward along the measuring line as far as possible.

4. Ensure that the hands remain at the same level, not one reaching further forward than the other.

5. After some practice reaches, the subject reaches out and holds that position for one-two seconds while the distance is recorded.

6. Make sure there are no jerky movements. The test trial should be repeated if the hands reach out unevenly or the knees are flexed at the time of doing the test.

Ans. According to Mathew, “Sports training is the basic form of preparation of a sportsman”.

According to Martin, “It is a planned and controlled process of achieving goals in which the changes of motor performance and behaviour are made through measures of content, methods and organisation.”

Principles of Sports Training

Following are the principles of sports training :

(i) Principle of Specificity : According to this principle, exercising a certain part or component of the body develops that part. Every sport has its own requirement. The type of training should be based on specific requirements of particular sports for which training is to be given. Example : a long distance runner should be trained for endurance whereas a gymnast should be trained for flexibility.

(ii) Principle of Progression : According to this principle, the exercises should be arranged in a systematic way i.e. simple to complex. The overload should not be increased too rapidly. The training load should be increased only when the person has adapted to the previous load otherwise it can result in injury.

(iii) Principle of Individual Difference : As every individual is different, so the exercise for each person should be different. The basic fitness level of every person varies and everyone cannot be given the same level of exercise. A training programme should be properly planned and individual differences like age, weight, height, sex etc. should be taken into account.

(iv) Principle of Continuity : According to this principle, training should be a continuous process. Though it is a continuous process that includes planned intervals, the breaks should not be long as that can reduce the capability of the sportsperson. Discontinuity of training decreases the physiological abilities of sportspersons.

(v) Principle of Overload : Overload is additional stress on the body. It is essential to achieve a higher standard of fitness. Overload should be gradually increased to permit adjustment to take place without excessive fatigue due to overwork. Overload can be achieved by increasing intensity, frequency and duration. Overload results in increased strength, flexibility and endurance depending on the nature of training.

(vi) Principle of Variety : The content of training programme must have variety in order to prevent boredom. Training sessions should alternate between heavy, light and moderate exercise. Same type of programme should not be given every day. Various methods may be used to provide variety in the programme.

(vii) Principle of Warm Up and Cool Down : Warm up and cool down have an important role in delivering optimum performance. Warming up before a training session helps in preparing the body for the session by increasing blood flow to the working muscles and therefore, prevents injury. On the other hand, cooling down helps an athlete to return to normal level by transferring blood from the working muscles to vital organs.

(viii) Principle of rest and recovery : Proper rest should be given to the individual during and after the training. Periods of recovery are needed to continue progressive loading, without the risk of injury or overtraining. Proper rest will be helpful to remove the fatigue, mental as well as physical. Lack of sufficient rest and sleep will affect the efficiency of the performance and training.

(ix) Principle of Motivation : Motivation is essential for effective training. In organising a fitness training programme, realistic goals should be set up and efforts should be made to achieve those goals. As goals are achieved motivation is enhanced. Nothing succeeds like success.

(x) Principle of Active Involvement : A training plan results best and is effective only when the coach’s knowledge blends with athlete’s efforts. The principle of active involvement means that for an effective training programme the athlete must willingly participate in activity.

Ans. Structure of the Khelo India Program

Khelo India Program has been divided into the following 12 components :

1. Play Field Development : This includes development of playfields at state and district levels and preparation of a national inventory of playfield and sports infrastructure by GIS.

2. Community Coaching Development : This component is aimed at identifying, evolving and training the various PETs as master trainees with online courses also being included. The focus is on development of skill as well as a certification system for sports coaching.

3. State Level Khelo India Centres : The State level Khelo India Centres help in supporting a better utilization of the sports infrastructure in relation to the States/Union Territories through MOUs.

4. Annual Sports Competitions : This component aims to provide a platform for spotting the talent and providing development pathways for gifted and talented children to achieve sports excellence. Under this scheme, the Central Government organizes various National level competitions namely; Khelo India National School Games and the Khelo India National University Games (collectively called as Khelo India Youth Games), with regard to the high priority sports disciplines such as Archery, Athletics, Badminton, Boxing, Basketball, Cycling, Chess, Football, Gymnastics, Handball, Hockey, Judo, Kabaddi, Kho-Kho, Karate, Swimming, Shooting, Tennis, Taekwondo, Table Tennis, Volleyball, Weightlifting, Wushu and Wrestling at different places across the country.

5. Talent Search and Development : A talent identification committee is employed to spot and identify talent with the help of globally accepted scientific methods. This committee also selects the prize winners for the Khelo India Scheme.

6. Utilization and Creation/ Upgradation of Sports Infrastructure : This component aims to develop sports infrastructure at various schools and universities and demonstrate high sporting potential. Special care is taken to ensure optimum utilization of these resources.

7. Support to National/Regional/State Sports Academies : This component helps to provide resources under Public Private Partnership (PPP) mode for expediting and implementing the Long Term Athlete Development programme.

8. Physical Fitness of School-going Children : This component helps to encourage an increase in the penetration of sports in the education curriculum. Under this scheme, a tool kit will be developed to measure the physical fitness levels of children.

9. Sports for Women : This component aims to conduct annual national competitions, especially for women, with an emphasis on the sports which have a limited participation of women.

10. Promotion of Sports among persons with disabilities : This component aims to provide financial assistance to States and Union Territories as well as the Sports Authority of India for the creation of specialized sports infrastructure for persons with disabilities.

11. Sports for Peace and Development : The Government of India provides funds of up to 200 crores for enhancement of sports facilities in the State of J&K under the special package given to the state. Soft support through coaches, consumables, equipment, and technical support is also provided.

12. Promotion of rural and indigenous/tribal games : Under the Khelo India Scheme, annual competitions are organized to showcase India’s rural and indigenous/tribal games.