SAMPLE QUESTION PAPER (2021-22)
PHYSICAL EDUCATION (048)
TERM II
CLASS 12
Time: 2 Hrs Max. Marks: 35
GENERAL INSTRUCTIONS
1. There are three sections in the Question paper namely Section A, Section B and Section C.
2. Section A consists of 9 questions amongst which 7 questions have to be attempted each question carries 2 marks and should have 30-50 words.
3. Section B consists of 5 questions amongst which 3 questions have to be attempted each question carries 3 marks and should have 80-100 words.
4. Section C consists of 4 questions amongst which 3 questions have to be attempted each question carries 4 marks and should have 100-150 words.
SECTION A
Q.1. Explain the two benefits of Pawanmuktasana
Benefits :
1. This asana helps in increasing digestive power.
2. It helps to deal constipation by stimulating the abdominal region.
Q.2. Define Endurance and strength.
Endurance is the ability to sustain the necessary activity level for a specific competitive sport.
According to Barrow and McGee, “Endurance is the result of a physiologic capacity of the individual to sustain movement over a period of time.”
Strength is the ability of muscles to overcome the resistance.
Barrow and McGee have defined Strength as, ‘The Capacity of the whole body or any of it’s parts to exert force.’
Q.3. Write the types of personality
(1) Types of personality on the basis of Physical traits are –
(i) Endomorph (ii) Ectomorph (iii) Mesomorph
(2) Types of personality on the basis of Personality attitude are –
(i) Introverts (ii) Extroverts (iii) Ambiverts.
Q.4. Write the full form of ASD and ODD.
Autism Spectrum Disorder (ASD), Oppositional Defiant Disorder(ODD).
Q.5. Explain the term hypertrophy of muscles and muscle fibre
Due to training the heart muscle fibres become thicker and stronger and thus help to have more forceful contractions of the heart. Strength training results in high degree of muscle hypertrophy, i.e., Increase in muscle size.
Each muscle is made up of thousands of long and narrow muscle cells called muscle fibers.
Q.6. Name two methods to develop speed.
The methods to develop speed are : (i) Acceleration Run (ii) Pace Run.
Q.7. List any two disability etiquettes.
1. Avoid asking personal questions about someone’s disability.
2. Be considerate of the extra time it might take for a person with disability to do or say something.
Q.8. What is oxygen intake and oxygen uptake or VO2 max?
The amount of oxygen which can be taken by the lungs from the atmosphere is called oxygen intake. Maximal oxygen uptake or VO2 max or aerobic capacity is the maximum rate of oxygen consumption as measured during exercise.
Q.9. Define Yoga and Asana.
Yoga is a science which deals with the health of body and harmony of mind. According to Bhagavad Gita, yoga is defined as, “Samatvam yoga uchyate” – means yoga is balance and harmony of the mind and body. Asanas are various postures of yoga.
Asanas are body positions, typically associated with the practice of Yoga.These poses help the person to remain healthy and balanced.
SECTION B
Q.10. Explain aggression in Sports. Discuss the role of aggression in context to its types.
Terry and Jackson (1985) defined aggression in sport as: ‘harm-inducing behaviour bearing no direct relationship to the competitive goals of sport, and relates, therefore, to incidents of uncontrolled aggression outside the rules of sport, rather than highly competitive behaviour within the rule boundaries.’ Aggressive and violent actions which might be illegal in non-contact sports like Basketball, Football, Cricket, etc. are legal and allowed in the context of combat sports like Judo, Karate and Wrestling, or team contact sports like Rugby, American football and Ice hockey. All these sports are characterised by high levels of aggression and often violent physical contact which may be within the rules of the game and not intended to injure. The same sort of behaviour outside the sports context may however be defined as criminal. Participants in these sports have also accepted the inevitability of rough contact and possible injury in these sports.
Types of Aggression in sports
1. Instrumental Aggression : The term ‘instrumental’ refers to ‘serve as a means’ i.e., aggression is being used just as an instrument to gain advantage or win and not because of anger or enmity. Instrumental aggression, also known as predatory aggression, is marked by behaviours that are intended to achieve a larger goal. Instrumental aggression is often carefully planned and usually exists as a means to an end. This is also called channeled aggression and is not accompanied by anger. Instrumental aggression is when the main aim is to achieve a goal by using aggression. Instrumental aggression that has no goal to harm is also considered as an aggressive act because of the aggressive intent. Most of the players prefer to apologise for their act or behaviour of instrumental aggression.
Examples : In football, a defensive lineman will usually do whatever it takes to stop his opponent (the blocker) and tackle the ball carrier. This often includes intentionally inflicting pain on his opponent if doing so is useful in helping him get the blocker out of the way so he can get the ball carrier. The player is not using his aggression to hurt the opponent but rather to save the goal. This is instrumental aggression
2. Hostile Aggression : Hostile aggression refers to violent and angry behaviour where the intent and primary goal is to harm the other person. Hostile aggression is a type of aggression that is committed in response to a perceived threat or insult. It is unplanned, reactionary, impulsive and fuelled by intense emotion as opposed to desire to achieve a goal. It is also called as reactive aggression and can be accompanied by anger. It means causing harm to someone else, whether physical or psychological. The main aim in hostile aggression is to cause pain and suffering by causing an injury to your opponent by even using non-legitimate measures or illegal methods. Another important aspect of hostile aggression is the kind of explanation given by the athletes after the aggressive behaviour. Most of the athletes don’t apologise for their behaviour, instead they tend to give self- justification for their act of violent behaviour. For Example : A bowler throwing a bouncer deliberately to shake up concentration of a batsman. Some cricketers have deliberately done this in the past with the intention of causing an injury.
3. Assertive Behaviour : Often acts in sport are coined as aggressive but in fact the player is actually displaying Assertive behaviour. Assertive behaviour is generally seen as a positive form of expression, whereas aggression is a negative form of expression. This is defined as behaviour that involves the use of legitimate physical or verbal force to achieve ones purpose e.g. when a player plays within the rules of the sport at a very high intensity, but has no intention to harm an opponent. For an act to be assertive, it must be goal directed with no specific intention to harm with the use of legitimate force with no rules broken. When one is being assertive, the aim is to establish dominance rather than to harm the opponent. Any physical injuries that may occur via assertive behaviour is accidental and an unintentional by-product
Q.11. Explain cognitive disability.
Cognitive disability is a term used when a person has certain limitations in mental functioning and in skills such as communicating, taking care of him or herself, and social skills. These limitations will cause a child to learn and develop more slowly than a typical child. Children with cognitive disabilities may take longer to learn to speak, walk, and take care of their personal needs such as dressing or eating. They are likely to have trouble learning in school. There may be some things they cannot learn. A cognitive disability may be deemed to be mild, moderate or severe depending on the student’s level of intellectual functioning. Generally individuals having this type of disability have following symptoms :
(a) Memory Disorder : Memory disorders are the result of damage to neuro-anatomical structures that hinders the storage, retention and recollection of memories.
(b) Hyperactivity : It is characterized by difficulty paying attention, excessive activity, or difficulty controlling behavior which is not appropriate for a person’s age.
(c) Dyslexia : Dyslexia is a type of specific learning disorder (sometimes called specific learning difference, difficulty or disability) that makes it difficult for children to read, write and spell. It is a language-based learning problem.
Q.12. What are the effects of exercise on muscular system ?
Effects of exercise on muscular system Exercise has both short term and long term effects on the muscular system. The effects on muscles depend on mode/type of exercise, speed/intensity of exercise and time for which exercise is done. Regular exercise has following effects on our muscular system :
SHORT-TERM EFFECTS
1. Increase in local temperature : During exercise, there is an increased muscle activity which produces a lot of heat. This heat energy leads to an increase in local temperature of the exercising muscle groups.
2. Improved flexibility : Owing to an increase in local temperature and blood supply, there is an increase in muscle flexibility. Mobility and Stretching exercises also contribute in improving flexibility.
LONG-TERM EFFECTS
1. Change in size and shape of muscle : Regular exercise helps in enlarging muscle cells which changes the size and shape of the muscle. Long term exercise leads to an increase in muscle mass, which is also known as muscle hypertrophy.
2. Increase in muscle strength : Regular exercise leads to an increase in muscle strength. The ability of our body to take resistance also increases. Thus, we are able to perform our better in whichever type of physical activity or sports we participate in.
Q.13. Explain about the procedure, advantages and contraindications of “Bhujangasana”.
Bhujangasana comprises of two words – bhujang and asana. In Sanskrit, bhujanga means cobra (snake) and asana means posture. In the final stage of this asana, the body resembles the shape of a hooded snake, therefore the posture is called Bhujangasana.
Procedure : To perform Bhujangasana, following steps should be followed :
1. Lie on the ground on your stomach with forehead touching the floor; legs together, hands by the side of thighs.
2. Fold the arms at elbows and place the palms by the side of the shoulders, with tips of the fingers not crossing the shoulder line.
3. Inhaling, slowly raise the head first, then neck and after that shoulders. Shoulders should be shrugged backwards.
4. Raise the trunk up to the navel region. Raise the chin as high as possible.
5. Eyes should gaze upward.
6. Maintain this position for 5 -10 seconds or as long as comfortable.
7. To come back, bring down the upper part of naval region, then chest, then shoulders, then chin and head in the last.
8. Place the forehead on the ground & arms along the body, hands by sides of the thighs. Relax.
9. Repeat this asana 3 to 5 times.
Benefits :
1. It helps to make spinal column flexible.
2. It cures digestive problems.
3. It increases intra-abdominal pressure benefitting the internal organs especially the liver and kidneys.
4. It relaxes both body and mind.
5. It helps to decrease obesity.
6. It is useful in treatment of constipation and indigestion.
7. It strengthens abdominal muscles.
8. It strengthens arms and shoulders.
9. It increases circulation of blood.
Precautions :
1. Put minimum weight on hands.
2. Distribute weight on the back.
3. The trunk should be raised up to the navel only.
4. While rising, shoulders should be shrugged backwards.
5. Lift your body slowly without any jerk.
6. Do not allow the elbows to spread out.
Contraindications :
1. Those with severe back problems relating to the spine should avoid this yoga posture.
2. Someone having neck problems relating to spondylitis too should clearly avoid this yoga posture.
3. Those suffering from stomach disorders like ulcers should ensure proper guidance or avoid this yoga posture if discomfort is seen or felt.
4. Pregnant women should not perform this asana.
Q.14. List down and explain any four isometric exercises for upper body.
Isometric exercises for upper body : Isometric exercises for upper body are as follows :
1. Neck exercises : Hold your head up straight in the neutral position. Take your right hand and place it on the right side of your head. As you gently push your head to the left, tighten your neck muscles to resist the push. Resist for five seconds, relax and perform with left hand.
2. Held Push-ups : Starting in the push-up position with arms fully extended, lower yourself to about half way to the floor. Hold this position for 10-30 seconds remembering to breathe. Repeat 2-3 times.
3. Shoulder raiser : Standing with feet, shoulders width apart, raise a dumbbell directly out to your side. When your arm is parallel to the ground hold it for 10-30 seconds. Repeat 2-3 times and change arm.
4. Wrist and forearms exercise : Hold one hand with palm up in front of you and use the other to resist as you curl your wrist towards your body. Do the same with your palm facing down, and repeat on both sides.
SECTION C
Q.15. Explain Big Five Theory.
Big Five Theory Big Five Factor personality model was offered by Paul Costa and Robert McCrae. They have classified human personality traits into five basic dimensions of personality, referred to as the Big Five personality traits. The five broad personality traits described by the theory are openness, conscientiousness, extraversion, agreeableness and neuroticism. An easy way to remember these are by acronym: OCEAN(openness, conscientiousness, extraversion, agreeableness and neuroticism)
Importantly, each of the five personality factors represents a range between two endpoints. Therefore, individuals are ranked on a scale between the two extreme ends. For example, extraversion represents a range between maximum extraversion and maximum introversion.
1. Openness (Imaginative vs Narrow Interest) : This trait’s primary characteristics are imagination, feelings, curiosity and creativity. People who are high in openness tend to have a broad range of interests and skills. They are curious about the world and other people and are eager to learn new things and have news experiences. “Openness” people tend to be adventurous and creative. They feel emotions very intensely. People low in this trait are more traditional and may struggle with abstract thinking. They do not enjoy new things or changes, resist new ideas and are low in imagination. In sports, athletes or individuals scoring high on Openness are characterized by reflection of demonstrating new ideas and skill execution initiatives along with wide variety in ideas.
2. Conscientiousness (Organized vs Easy-going) : This trait’s primary characteristics are discipline, order, competence and carefulness in work. People high in this trait are thoughtful, goal oriented, strong with impulse control, and disciplined. Those high in conscientiousness are well organized and pay attention to detail. These people are planners and think about how their behaviour affects others. Lastly, they are mindful of deadlines. People low in this trait are disorganised, procrastinate and ignore or forget deadlines. Individuals high on conscientiousness have been found to perform better in academics as well as in the sports arena wherever planning, organising skills and decision-making abilities are essential to the task.
3. Extraversion (Enthusiastic vs Reserved) : This trait’s primary characteristics are sociability, talkativeness, assertiveness and expressiveness. People high in extraversion are outgoing and get energy from the people around them. Being in social situations makes them feel energetic or even excited. People who are low in extraversion (also known as introverted) tend to be reserved and feel low in social settings. They often prefer to be “in the corner” away from others. People who score high on both extraversion and openness are more likely to participate in adventure and risky sports due to their curious and excitement seeking nature.
4. Agreeableness (Friendly vs Non-Cooperative) : This trait’s primary characteristics are trust, honesty and compliance. People high in agreeableness tend to be trust worthy, kind, affectionate and altruistic. These folks tend to be cooperative and easy to work with, while those low in this trait tend to be more competitive and/or manipulative.
5. Neuroticism (Composed vs Nervous) : Neuroticism focuses on the emotional stability of an individual. Individuals who are high in this trait tend to experience mood swings, anxiety, irritability and sadness. Those low in this trait tend to be more emotionally resilient. Athletes’ sports performances are highly influenced by neurotic characteristics and modern findings support exercise and physical activity as an alternative therapy to manage neurotic behaviours.
Q.16. What are the various factors affecting physiological fitness ? Explain any two.
Physical fitness is the ability to carry out tasks without undue fatigue. Physical Fitness is considered as a measure of the body’s ability to perform effectively and efficiently in work and leisure activities to be healthy, resist hyper kinetic diseases and emergency situations. There are various factors which determine physical fitness including endurance, strength, speed, flexibility etc. We have discussed the factors affecting these components below.
Physiological Factors Determining Strength
Strength is the ability of muscles to overcome the resistance. Strength can be defined as the amount of force a muscle can exert. Strength can be divided into static and dynamic strength. Physiological factors that determine strength are as follows:
1. Type of Muscle Fiber : There are two basic types of muscle fibers, often referred to as “slow twitch” and “fast twitch.” Slow twitch muscle fibers are best used for cardiovascular (aerobic) activities or endurance activities. Fast twitch fibers are best used for anaerobic activities. Although both fiber types respond positively to strength training exercises, the fast twitch types experience greater increases in muscle size and strength, and thus may obtain greater results from a strength training programme.
2. Size of the muscle : Muscle size is determined by the length and thickness of muscles which are dependent on number of muscle cells. Resistance training has been linked to improve muscle size as well as the strength.
3. Body weight : Body weight is directly correlated to strength. As a general rule, someone with a higher body weight has greater strength than someone who is skinny and light weight. This is the reason most individual sports have weight classes and competition is between players from similar weight groups.
4. Limb Length : Another factor which determines strength and is naturally determined is limb length. Persons with short limbs tend to be able to lift more weight because of mechanical advantage (arms and legs).
5. Point of Tendon Insertion : Muscle strength is also influenced by the point of tendon insertion. For example, let’s say Person A and B both have the same arm and muscle length. However, A’s biceps tendon attaches to his forearm farther from his elbow joint than B’s does. This gives A biomechanical advantage, that means he is able to lift more weight than B in biceps exercises such as the Biceps Curl.
6. Neural Efficiency : The nervous system also plays a role in strength. Brain and nervous system have the power to activate more motor units when they need to generate larger amounts of force. Through strength training, body learns to recruit more motor units and increase how often these units fire. This is one of the ways one can gain additional strength through resistance training.
7. Intensity of Nerve Impulse : A muscle has several motor units. The total force of the muscle depends on the number of contracting motor units. Whenever a stronger nerve impulse is sent from central nervous system to these units, the muscle will produce more force or strength. Thus, intensity of nerve impulse determines the amount of strength.
8. Length of muscle : Variation in muscle length can also affect strength. Some people have long muscles while others have short muscles. Persons with relatively long muscles have more potential for developing size and strength than persons with relatively short muscles.
9. Age : Age is another factor which affects muscle strength. Muscle strength decreases with age, mainly due to a decrease in muscle cross-sectional area and a decline in the amount of contractile tissue within the muscle fibers. However, regular strength training reduces loss of muscle strength with ageing. Thus even elderly people can increase muscle size and strength through training.
10. Gender : Gender does not affect the quality of our muscle, but does influence the quantity or the cross sectional area of muscles. The distribution of tissue and muscle fibres also varies in men and women thus indirectly affecting the muscle strength.
Physiological Factors Determining Speed
Speed is the ability of an individual to perform movement in the minimum possible time. Speed has three parts: reaction time, acceleration speed and speed of movement. From the physiological point of view following factors determine speed :
1. Mobility of the Nervous system : The nervous system is an important link between the brain and the muscles, with signals being sent between the brain to the muscles via the spinal cord and back again. During sprinting, our muscles contract and relax at maximum possible speed which is made possible by excitation and inhibition of concerned motor centres. This is called as the mobility of nervous system. Exercising the body will fire up your circulation, increase activity in the muscles and also improve mobility in the nervous system.
2. Composition of the Muscles/Muscle composition : There are three main types of muscle fibers. These are slow-twitch (type I), fast-twitch (type IIa) and fast-twitch (type IIb). Fast twitch fibres are much better at generating short bursts of strength or speed than slow twitch fibre muscles. Thus, greater the percentage of fast twitch muscle fibres, faster is the individual.
3. Explosive strength : Explosive strength refers to an individual’s ability to exert a maximal amount of force in the shortest possible time interval. A sprinter, a high-jumper or a weight lifter all require explosive strength. Athletes who need to display large amounts of force in relatively short periods of time would do well to incorporate explosive based strength training within their regimen. Fast twitch muscle fibres are built for explosive/high force activities, are predominantly active in larger motor units, and require a much greater stimulus for the body to use effectively.
4. Flexibility : Another important factor contributing to optimum speed is joint flexibility. Good flexibility will help an athlete in maximum range of movement without much effort and resistance. The quality of movement in individuals with flexible joints is more fluidic and coordinated, resulting in longer and faster strides and greater speed. Thus, flexibility plays an important role in determining speed.
5. Body Fat : Fat acts as excess baggage when trying to run. Body fat of 6 to 10 per cent of body weight for men and 12 to 17 per cent of body weight for women is desirable for sprinting short distances. Lower range of body fat is unhealthy whereas higher range of body fat negatively affects speed.
6. Anaerobic Capacity : Speed is dependent on the anaerobic energy systems. Anaerobic capacity is the ability to produce energy without the use of oxygen. Short bursts of speed are possible only because of energy from anaerobic-breakdown. Our body can only perform a certain number of quick bursts of speed before we experience the physiological response of pain and fatigue. Thus, an athlete having a better anaerobic capacity has a better speed.
7. Bio chemical reserves and metabolic power : During explosive movements, muscles require more amount of energy at a very high rate of consumption. For this Phosphagen Adenosine Triphosphate and Creatine phosphate stores in the muscles provide short term energy contributing to exhibit more speed by providing instant energy. Certain enzymes also contribute to energy supply by increasing metabolic rate. Thus, Bio chemical reserves and metabolic power play an important role in determining speed.
Q.17. Explain continuous training method. Write its advantages and disadvantages.
Continuous Method : In this method the exercises are done for longer duration without any interval. In this method, the intensity is low because exercise is performed for a long duration of time. In this method the heart beat rate remains at 120 to 160 per minute. The total time for the activity should not be less than 30 minutes. This time duration can be increased according to the need and requirement of the activity and the athlete.
Continuous method can be performed in three ways :
(a) Slow Pace Continuous Method : This method is usually used by cross country runners and with this method they develop aerobic endurance. In this method pace or speed is set, duration and distance is long. The duration of the activity is about 60 minutes to 120 minutes and distance covered may be 15 to 25 km. Heart beat in this remains about 130 to 160 beats per minute.
(b) Fast Pace Continuous Method : This method is usually used by short distance runners (sprinters) and middle distance runners. Because these athletes need anaerobic endurance with speed, it is done with fast speed or pace. The duration of the activity in this method is 10 to 20 minutes and heart rate (beat) remains about 140 to 180 per minute.
(c) Variable Pace Continuous Method or Alternating Pace Method : This method is the combination of fast pace and slow pace methods. In this method, pace or speed keeps on changing from time to time. This method helps to develop anaerobic and aerobic endurance. This method is performed from 25 minutes to 1 hour and heart beat remains around 160 to 190 per minute.
Advantages of Continuous Training :
1. It increases glycogen in liver and muscles.
2. It increases number and size of mitochondria.
3. This type of training also greatly improves trainee’s aerobic fitness because it keeps the body at the oxygen threshold while exercising.
4. It is good for the heart and for the respiratory system.
5. Continuous training can also help trainees lose weight or stay in shape after an injury.
Disadvantages of Continuous Training :
1. Repetition and maintenance of levels of activity become boring over time.
2. Although continuous training improves aerobic fitness, it does very little for anaerobic fitness.
Q.18. Describe the procedure for performing Gomukhasana along with its benefits and contradictors.
Gomukhasana The word Go means ‘cow’ and mukha means ‘mouth’ or ‘face’. In this asana, the position of legs look like the face of cow, so that is why it is called Gomukhasana
Procedure : To perform Gomukhasana, the following steps should be performed :
1. Sit and extend your legs forward.
2. Bend the right leg at the knee, bring the right foot to the left side and place it close to the left buttock.
3. Fold the left leg at the knee. Bring the left foot to the right side and place it close to the right buttock.
4. Take the left arm over the left shoulder and right arm behind the back. Hook the fingers of both hands at the back.
5. Sit in this position comfortably for 10-15 seconds.
6. Release the fingers. Bring the arms on the side of the body.
7. Release the left leg and extend it forward.
8. Release the right leg, extend it and come to the starting position
9. Repeat it by changing the position of arms and legs
Benefits :
1. It increases concentration and induces inner peace.
2. It helps in correcting postural deformities like drooping shoulders.
3. It helps in improving lung capacities.
4. It is helpful in arthritis.
5. It relieves backache, sciatica and general stiffness in shoulders and neck.
6. It reduces stress and anxiety.
7. It strengthens the muscles of leg.
Precautions :
1. Always keep the heels in touch with buttocks.
2. Keep the knees one over the other.
3. Keep the head and neck erect without bending the joints.
4. Look in front.
5. Never sit on the heels.
6. Do not raise the knees.
Contraindications :
Gomukhasana should not be practised by those suffering from
1. Shoulder pain, back ache, hip or knee pain or stiffness in the shoulders. They may have to take it slow and easy.
2. Any kind of hip problems or injury at the knee, hamstrings and quadriceps.
3. Sciatica.
4. Any kind of neck and shoulder injury.
5. This asana must be avoided when pregnant