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. Name any two Asanas that are helpful to cure Asthma.
The asanas helpful to cure Asthma are : Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottanasana, Matsyasana.
Q.2. Name two methods of endurance development.
(i) Continuous Method (ii) Interval Training.
Q.3. Write two differences between Endomorph and Mesomorph types of personalities ?
Q.4. Mention 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.5. What is sprain and strain ?
A sprain is a stretch and/or tear of a ligament, a strong band of connective tissue that connects the end of one bone with another. A strain is an injury to a muscle and/or tendons. Tendons are fibrous cords of tissue that attach muscles to the bone.
Q.6. What does the term “Fartlek” mean, and who developed this training method ?
‘Fartlek’ is a Swedish term which means ‘speed play’ (playing with speed). It is a type of cross country running. It is usually conducted over a hilly region track and it allows variation in pace. This training method was first introduced by Gosta Holmer in 1937.
Q.7. Differentiate between ‘ODD’ and ‘SPD’ on the basis of their symptoms (any two).
Q.8. Suggest any two physiological factors determining ‘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.
2. 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.
Q.9. Name any two asanas to cure obesity.
Asanas which are helpful in reducing obesity are Vajrasana, Hastottanasana, Trikonasana, Ardhamatsyendrasana.
SECTION B
Q.10. What is meant by ‘motivation’ ? Explain the different techniques of motivation to achieve high goals in sports.
The word ‘motivation’ has been derived from the word ‘motive’ which means ‘aim or objective’. Motivation may be considered as something that compels an individual to act or behave in a particular way at a particular time for attaining some specific goal. Motivation is an internal feeling. It is a psychological phenomenon which generates within an individual.
According to Alderman, ‘‘Motivation is the general level of arousal to action in an individual.’’ There are various ways to motivate a person but it varies from individual to individual because all the persons are not same. They come from different backgrounds with different attitudes and behaviour. So they have to be dealt with various methods. Following techniques can be used to motivate an athlete or a person :
1. Goal Setting : Goal setting is one of the most powerful techniques of motivation. The athlete should be very specific and clear about his goal. In other words, athlete should be very clear what he has to do, how, and why. If these three things are clear in the mind of the athlete then there will be no problem in motivation and one will do the things accordingly. One should be prepared mentally to do the activity and work to achieve the goal. The goal should not be impossible to achieve, it should be in the reach of the individual. One should know the advantages of attaining the goal.
2. Reinforcement : Reinforcement is the use of rewards and punishments that will work to either encourage a certain action or decrease it in the future. There are two ways of using reinforcement – a positive approach and a negative approach. The positive approach focuses on rewarding appropriate behaviour – this increases the likelihood of this behaviour happening again. The negative approach focuses on punishing undesirable behaviours and should lead to a decrease of these behaviours in the future. Most coaches and instructors combine positive and negative approaches.
3. Knowledge of Progress or Performance appraisals : The athlete should know fully about himself, his capacity, quality, behaviour, etc. Periodic positive results act as a strong motivational force. One should be made aware about his progress from time to time. Knowledge of progress is must because progress is also a reward in itself.
Q.11. What are the benefits of physical activities for children with special needs? Explain.
The advantages of physical activities for children with special needs are explained as follows :
1. Physical Benefits : Children with special needs often have difficulty with motor skills such as jumping, running etc. Physical activities help these children to improve their motor skills and physical fitness. By being physically active, children experience better balance, motor skills and body awareness. These help in improving muscle strength, coordination and flexibility. These also improve exercise endurance, cardiovascular efficiency and possibly increased life expectancy.
2. Mental benefits : Physical activities are beneficial for both the child’s body as well as their mind. These help to improve mood and general wellness of the child. These also help to increase social awareness and self confidence in children with special needs. Thus, physical activities contribute to the mental well-being of the child.
3. Emotional Benefits : CWSN often tend to have more emotional problems like depression. Participating in regular exercise can decrease rates of depression. Physical activities help to improve the psychological and emotional wellbeing of the child with special needs.
4. Improvement in social skills : Physical activities provide an opportunity for more social interaction. The child does not feel isolated. It has been observed that children with special needs show improvement in behaviour, academics, self-confidence and building friendships when they take part in physical activities.
5. Improvement in quality of life : By playing games and doing physical activities, children get to experience a sense of accomplishment and possibly the taste of winning or personal satisfaction. Thus, physical activities help in improving the quality of life of children with special needs.
6. Mode of Recreation and Fun : CWSN frequently miss out on social activities, recreation and fun. Participation in extracurricular and sports activities can help them overcome this obstacle, providing them with the ability to engage in social interactions, make friends and initiate social skills.
Q.12. What are some common soft tissue injuries ? Discuss briefly about their causes & prevention
Soft-tissue injury : Soft tissue injury is the damage of muscles, ligaments and tendons throughout the body. They include the following:
(a) Contusion (b) Sprain (c) Strain (d) Abrasion (e) Laceration
Personal Causes :
1. Improper Warm-up and cool down : It is very important to warm-up and stretch before any athletic activity and cool down after a workout. Muscle cramps and pulls are often the result of jumping into an activity without properly easing the muscles into it. One should run in place for a few minutes, breathe slowly and deeply, orgently rehearse the motions of the exercise to follow. Warming up increases our heart and blood flow rates and loosens up other muscles, tendons, ligaments, and joints. It delivers blood and oxygen to the various muscles, allowing them to work more efficiently. Similarly, it is very important to cool down the body after workout to reduce heart and breathing rates, gradually cool body temperature, return muscles to their optimal length-tension relationships.
2. Improper Clothing and footwear : Clothing and footwear can cause sporting injuries. You must wear the correct clothing and footwear to have the minimum risk of injury. One should wear comfortable, loose-fitting clothes that help in moving freely and they should be light enough to release body heat. An example of wearing incorrect footwear would be when a person wears high heels to go into the gym to do dead-lifts. While doing the dead lifts they have very little balance due to the heels and are very likely to lose balance at any point, may be break the heels and have a severe injury of may be dislocating or breaking a bone, just because they were not wearing the correct footwear. Environmental / external causes
3. Environmental factors : Environmental factors can cause sports injuries. If it is raining with a muggy pitch, or snowing, an individual is not going to be used to the conditions meaning that they could cause the individual to act differently, which could cause injury, or the individual could perform the same as they usually do which could as well as positive have a negative impact on the individual’s performance and them causing a sporting injury for themselves.
4. Improper ground or poorly maintained facilities : Improper ground or poorly maintained facilities are another culprit behind injuries. Uneven grounds, debris on the playfield, faulty lighting, slippery grounds can lead to injuries.
Training Causes :
5. Lack of proper supervision: Lack of proper supervision can result in training components like volume and inadequate load for the players. The trainer must possess knowledge of the peak load of each athlete in order to prevent injuries. Variables such as frequency, time, training intensity, effort, repetitions, fatigue, technical analysis, etc. must be taken into consideration. If these variables are not taken care of, they can lead to injuries.
6. Improper Equipment : Improper or heavy equipment can cause lower back or arm pain. Ill-fitting helmets and shoes may also cause injuries. Equipment should always be checked before participating in a sport.
7. Incorrect techniques : Incorrect techniques can cause sporting injuries and not only you could get an acute injury but you could also be building up on a chronic injury. Having a repetitive action of the incorrect technique could cause local tissue damage, which could be a severe injury when the injury has fully developed into its worst state for the individual.
Prevention of Sports Injuries
Exercise is good for the body and with the proper precautions, sports injuries can often be prevented. All sports have a risk of injury. In general, the more contact in a sport, the greater the risk of a traumatic injury. However, most injuries in young athletes are due to overuse. Given below are some steps through which sports injuries can be prevented :
1. Proper Warm-up : A well-structured warm-up is necessary to prepare the individual physically and mentally for sport/exercise. It’s not a good idea to just get on to the field and start playing. Warm muscles are less susceptible to injuries. The proper warm-up is essential for injury prevention. A warm up should consist of some gentle aerobic activity, such as cycling or jogging, to gradually warm your muscles. This should last for 5 to 15 minutes, depending on how strenuous your main exercise will be. It should also gradually increase in intensity until you have a slight sweat.
2. Proper Stretch : Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk for injury. Stretching should also be incorporated into a daily fitness plan. Stretching as part of your warm up helps to promote blood flow to your muscles, increasing flexibility and reducing the chance of getting a new injury or aggravating an old one. Remember, though, to stretch only when your muscles are warm. Involve all the muscle groups you will be using in your activity.
3. Proper Playing Surface : Training and competition should take place on an appropriate surface that allows for the demands of the sport to be met and reduces the forces going through the body. A risk assessment should be conducted on all training environments to identify risk and hazards and look to reduce these.
4. Protective equipment : The use of protective equipment varies across different sports and exercises. Protective equipment can prevent harmful movements, reduce or disperse shock and force, and act as a shield to block force. Players should wear appropriate and properly fit protective equipment such as pads (neck, shoulder, elbow, chest, knee, shin), helmets, mouthpieces, face guards, protective cups, and eyewear.
5. Focus On Right Technique: Incorrect technique for any sporting activity is likely to result in injury. By focusing on correct technique, you will avoid injury, perform more efficiently and get greater gains from your sessions. Seek guidance from exercise professional or sporting coach, who will be able to advise you and provide expert guidance so that you learn the correct training protocols at the outset.
6. Adherence to the rules : The rules are designed to keep things safe. This is extremely important for anyone who participates in a contact sport. If all performers are aware of and adhere to the rules and laws of the game then injuries can be reduced. Individuals should be coached in the differences between assertion and aggression to limit injuries. When players know the rules of the game — what’s legal and what’s not — fewer injuries happen.
7. Proper Cool Down : Make cooling down as the final phase of your exercise routine. Cooling down flushes out the waste by-products from your session and safely return your heart rate, blood pressure and breathing to your pre-exercise levels. It also helps to remove waste products from muscles you have used during your activity, replacing them with nutrients and oxygen. A gentle cool-down period means you will experience less muscle stiffness and soreness. A cool down normally consists of a few minutes of low intensity exercise, such as jogging or cycling, followed by some sustained stretching.
Q.13. What are the physiological benefits of asanas ?
Given below are the benefits of asanas for prevention of diseases :
1. Strengthening of Bones and Joints : By performing asanas regularly bones, ligaments and muscles become strong. Yoga involves many weight-bearing poses in which you hold the weight of your body up against gravity. This type of exercise is great for strengthening bones and improving bone density over time.
2. Improving Blood Circulation : Yoga asanas facilitate flow of blood to each part of the body. By performing Yoga regularly, cardiac muscle tissue begins working better which improves cardiac output. Blood circulation improves and blood stress normalizes and stabilizes.
3. Increasing Immunity : Lack of sleep, poor nutrition and stress lead to a weakened immune system and vulnerability to disease. Yoga helps in improving the immune system and decreasing inflammation in the body as it lowers stress hormones and strengthens the nervous system.
4. Improving efficiency of Respiratory Organs : Lungs are a very vital body organ and are responsible for helping us breathe. Many asanas expand the chest to the full extent which helps in strengthening the lungs. The vital capacity of lungs increases. Also, the chest increases in size and strength. Thus, yoga helps in improving efficiency of Respiratory organs.
5. Increasing efficiency of Digestive System : By doing asanas regularly, health of digestive system is maintained as these movements give a gentle massage to important digestive organs like liver, pancreas, spleen, ensuring proper blood flow and removing waste products effectively. The digestive system works more efficiently and constipation, indigestion also reduces.
6. Strengthening Nervous and Endocrine systems : While performing asanas, we focus on breath or various body parts taking mind away from the stressful thoughts and emotions. This balances the mind resulting in calm and peaceful state. This sends positive signals to the hypothalamus which then leads to more effective function of glands and hormone secretions.
Q.14. Differentiate between isotonic and isokinetic exercises
Isotonic Exercises
(i) Isotonic exercise involves dynamic movement but doesn’t require a constant movement speed.
(ii) Isotonic exercises are most popular and effective type of strength.
(iii) It develops explosive strength.
(iv) Iso-same, tonic-tension. A type of muscle contraction in which the muscle changes the length either shortening or lengthening.
(v) Good development of power.
(vi) Contributes to development of strength, endurance and speed. (vii) Examples are : (a) Push ups, pull ups. (b) Rope climbing, bench press, over head press, etc.
Isokinetic Exercises
(i) This involves movement but maintains a constant speed.
(ii) Isokinetic exercises generally involve muscle contraction against an electronic resistance and is specific to a particular sport.
(iii) It develops explosive strength as well as endurance.
(iv) Iso-same, kinetic-speed. Isokinetic exercises are done with machine that regulates, movement, velocity and resistance.
(v) Excellent development of power.
(vi) Better development of speed as compared to Isotonic.
(vii) Examples are : (a) Running on Treadmill with prefixed speed of steps, (b) bicycling with a set of fixed number of revolutions per minute etc.
SECTION C
Q.15. Participation in sport results in all-round development of personality. Justify
BENEFITS OF EXERCISE
Regular exercise is an important part of a healthy lifestyle. Exercise benefits the body not just physically but as a whole. Some of the benefits of exercise are as follows:
1. Improves muscle strength: Regular exercise can increase strength of muscles, makes the body more flexible and reduces the chances of any injuries. Strong muscles and ligaments also reduce the risk of back ache and stiffness. Exercise also helps to improve balance and coordination.
2. Improves bone health: Exercise is the key to maintaining your bone’s health. Weight bearing exercise such as running, walking or weight training lowers risk of both osteoarthritis and osteoporosis. Individuals who exercise regularly have better bone density than those who don’t exercise.
3. Enhances Flexibility : Stretching exercises are also important for good posture. They keep your body limber so that you can bend, reach and twist. Improving your flexibility through exercise reduces the chance of injury and improves balance and coordination.
4. Helps to maintain a healthy weight : Exercise can help prevent excess weight gain or help maintain weight loss. Exercise helps to burn more calories, thus helping to lose the extra weight. Regular exercise can help to strengthen muscles as well as maintain a healthy weight and keep you fit. A healthy body also boosts the self-esteem of an individual.
5. Improves Cardiac Performance : Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease. Exercise reduces LDL cholesterol (the type that clogs your arteries), increases HDL (the good cholesterol) and reduces blood pressure so it lowers the stress on your heart. Added to this, it also strengthens your heart muscle. Combined with a healthy diet, exercise lowers the risk of developing coronary heart disease.
6. Increases stamina and endurance : One of the long term effects of exercise includes an increase in stamina and endurance of an individual. Exercise improves your stamina by training your body to become more efficient and use less energy for the same amount of work. As your conditioning level improves, your heart rate and breathing rate return to resting levels much sooner from strenuous activity.
7. Improves metabolism : Exercise increases the metabolism of the body. While exercising, more calories are burnt because exercising muscles require more fuel. After the exercise, body further burns out more calories for the process of recovery.
8. Enhances immunity : Exercise helps in strengthening the immune system, this is because it causes physiological changes in the immune system. Exercise helps to improve the body’s ability to pump oxygen and nutrients in the body. It also helps to increase the number of antibodies and white blood cells (WBCs) thus boosting the immunity.
9. Improves sleep pattern : Exercise during the day benefits your sleep at night. Physical activity stimulates the circadian rhythm of our body which is responsible for the sleep cycle. People who engage in physical activity are more likely to overcome sleep disorders such as insomnia
10. Improves mood and well-being : Physical activity stimulates various brain chemicals that help you feeling happier, more relaxed and less anxious. Physical activity stimulates the release of endorphins which make you feel better and more relaxed. These in turn give you an improved sense of well-being.
11. Reduce stress : Regular exercise tends to decrease the usual amount of cortisol in your bloodstream, leading to a reduction in symptoms of stress. Physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so, too, will your mind. Stress relief is one of the most common mental benefits of exercise.
12. Lowers anxiety : Exercise is a natural and effective anti-anxiety treatment. A person who works out regularly will be less anxious than people who do not work out. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Chemicals that are released during and after exercise can help people with anxiety disorders calm down. Moderate-tohigh intensity aerobic exercise can reduce anxiety.
13. Improves self-confidence : Physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth.
14. Helps in socialising : Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.
Q.16. What are the symptoms and treatment of dislocation ? What are the preventive measures for dislocation ?
Dislocation : When the two bones that come together to form a joint become separated, the joint is described as being dislocated. Contact sports such as football and basketball, as well as high-impact sports and sports that can result in excessive stretching or falling cause the majority of dislocations. A dislocated joint is an emergency situation that requires medical treatment. The joints most likely to be dislocated are some of the hand joints. Aside from these joints, the joint most frequently dislocated is the shoulder. Dislocations of the knees, hips, and elbows are uncommon.
It is an injury of joint in which adjoining bones are displaced from their original position. Dislocation is mainly caused due to direct or indirect impact over the joint. It may be simple dislocation, fractured dislocation or complicated dislocation.
Symptoms :
1. Severe pain over the joint
2. Swelling of the joint
3. Inability to move the joint
4. Changing shape of joint.
Management of dislocation (Treatment Steps) :
(i) Immobilization : The joint should be immobilized with a sling and kept in a comfortable position for several weeks.
(ii) Reduction : The doctor tries to relocate the joint by doing some gentle movements around the affected joint to help the bones get back into position.
(iii) Surgery : In cases of unsuccessful reduction, surgery can be used to move dislocated bone back into its correct position.
(iv) Rehabilitation : This process is started after the splint or sling is removed. The purpose of rehabilitation is to restore normal range of motion and strength around the joint.
Prevention of Sports Injuries :
Exercise is good for the body and with the proper precautions, sports injuries can often be prevented. All sports have a risk of injury. In general, the more contact in a sport, the greater the risk of a traumatic injury. However, most injuries in young athletes are due to overuse. Given below are some steps through which sports injuries can be prevented :
1. Proper Warm-up : A well-structured warm-up is necessary to prepare the individual physically and mentally for sport/exercise. It’s not a good idea to just get on to the field and start playing. Warm muscles are less susceptible to injuries. The proper warm-up is essential for injury prevention. A warm up should consist of some gentle aerobic activity, such as cycling or jogging, to gradually warm your muscles. This should last for 5 to 15 minutes, depending on how strenuous your main exercise will be. It should also gradually increase in intensity until you have a slight sweat.
2. Proper Conditioning : Conditioning exercises during practice strengthens muscles used in play. It’s important for athletes to change the sports or activities they are doing so they are not continuously putting stress on the same muscles and joints. Weight training and circuit training methods play a significant role in proper conditioning.
3. Protective equipment : The use of protective equipment varies across different sports and exercises. Protective equipment can prevent harmful movements, reduce or disperse shock and force, and act as a shield to block force. Players should wear appropriate and properly fit protective equipment such as pads (neck, shoulder, elbow, chest, knee, shin), helmets, mouthpieces, face guards, protective cups, and eyewear.
4. Focus On Right Technique : Incorrect technique for any sporting activity is likely to result in injury. By focusing on correct technique, you will avoid injury, perform more efficiently and get greater gains from your sessions. Seek guidance from exercise professional or sporting coach, who will be able to advise you and provide expert guidance so that you learn the correct training protocols at the outset.
5. Regular fitness testing : All participants in a sport should be able meet the demands of that sport or exercise. Individuals must be fit enough to train or compete. Regular fitness testing will ensure individuals have the basic fitness to participate safely and effectively. But playing when you’re hurt — or before an injury has had a chance to fully heal — is a bad idea. It can lead to an even worse injury, one that might sideline you for a long time.
6. Balanced diet : A good nutrition plan is at the foundation of an effective exercise program, because you have to put back into your body what you take out. The demands of sport and exercise on the body mean that your nutrition requirements are greater than that of a sedentary person — and if nutrition is neglected, your body will be unable to recover properly from training, which will lead to illness or injury. It’s important for athletes to eat a well-balanced diet full of fruits, vegetables and lean proteins, and to maintain a regular eating schedule.
7. Adapt to the conditions : Adapting to the area and conditions where you participate in physical activities helps to ensure that body is equipped to handle the conditions. Our body can adapt to exercising in warm conditions, but this takes a few weeks
Q.17. Explain coordinative ability and its kinds.
Coordinative abilities are those abilities which enable an individual to do various related activities accurately and efficiently.
Mainly coordinative ability depends on Central nervous system. Coordinative ability is the combination of body movements of several limbs or body parts combined in a manner that is well timed, smooth, and efficient with respect to the intended goal. The beautiful and graceful movements of our body are directly related to our coordinative abilities. Coordinative abilities play a very important role in sports and games. All sports require coordination of eyes, hands, feet and ball or some other object.
According to Zimmerman and others, “Coordinative abilities are understood as relatively stabilized and generalized patterns of motor control and regulation processes. These enable the sportsman to do a group of movements with better quality and effect.”
Types of Coordinative Abilities
Basic coordination abilities are :
1. Orientation ability : It is an ability to realize position of the body or its parts in space and time. In other words, it is the sportsperson’s ability to analyze and change the position of the body and its parts in time and space in relation to gravity, moving objects like ball, opponent, playing field etc.
2. Coupling ability : Coupling ability is the ability to combine the movements of different body parts for performing perfect sports movements. Every sport requires this kind of ability but this ability has more significance in team sports, gymnastics and combative sports. For example in gymnastics, the movements of hands, head, trunk and legs are essential to be successfully combined to achieve a certain goal.
3. Reaction ability : It is the ability to react quickly and effectively to a signal. There are two types of reaction ability:
(a) Simple Reaction Ability : The ability to react quickly in a determined manner to a well-known signal is called as simple reaction ability. For example, the reaction of a swimmer in the start of the competition is already known to him.
(b) Complex Reaction Ability : The ability to react quickly to an unknown or unexpected signal is called as Complex reaction ability. These signals are unexpected because the sportsperson does not know when and to which signal he has to react. For example, in football the reaction of a goalkeeper while facing ball from an opponent.
4. Balance ability : Balance ability is the ability to keep body and its parts in a relatively stable position in both static and dynamic conditions. It means to regain balance quickly after any disturbing movements. This type of ability is required in almost every game and sport but it has special importance when movements are done in a small area. It is classified into two types :
(a) Ability to maintain balance during stationary position or slow movements.
(b) Ability to maintain or regain balance during rapidly changing positions.
5. Rhythm ability : It is the ability to understand the rhythm of movement and to do the movement with the required rhythm. In some sports like gymnastics, the athlete has to recognize an external rhythm given in the form of music and to express it in his movements. In some sports where rhythm is not given from outside, the sportsman has to make use of rhythm stored in his motor memory.
6. Adaptation ability : It is the ability to adjust or bring about an effective change in the movement on the basis of changes or anticipated changes in the situation. The change in situation can be either expected or unexpected. This ability is needed in team games and combat sports.
7. Differentiation ability : Differentiation Ability is the ability to attain high level of fine tuning of movement phases. It is the ability to attain a high degree of accuracy and economy of separate body movements and movement phases in a motor action. High differentiating ability is used in sports in sensing or implementing movement such as movement sense eg., in gymnastics differential ability enables highly precise and accurate movements according to a given set of movements.
Q.18. What are the causes of Hypertension? Explain any three Yogic Asanas to prevent Hypertension ?
Blood pressure is the force of our blood pushing against the walls of our arteries. Each time our heart beats, it pumps blood into the arteries. Our blood pressure is highest when our heart beats, pumping the blood. This is called systolic pressure. When our heart is at rest, between beats, our blood pressure falls. This is called diastolic pressure. Blood pressure is measured in mm/Hg.
A reading of 120/80 is normal blood pressure. 140/90 or higher is high blood pressure. When the blood pressure becomes abnormally high it is called hypertension. Sphygmomanometer is the instrument used to measure blood pressure. High blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure.
Types of High Blood Pressure
There are two types of high blood pressure :
Primary (essential) hypertension : For most adults, there’s no identifiable cause of high blood pressure. This type of high blood pressure, called primary (essential) hypertension, tends to develop gradually over many years. Types : Benign Hypertension, Malignant Hypertension.
Secondary hypertension : Some people have high blood pressure caused by an underlying condition. This type of high blood pressure, called secondary hypertension, tends to appear suddenly and cause higher blood pressure than does primary hypertension. Types : Cardiovascular Hypertension, Endocrine Hypertension, Renal Hypertension, Neurogenic Hypertension, Pregnancyinduced Hypertension.
Risk Factors
High blood pressure has many risk factors, including :
1. Age : The risk of high blood pressure increases with age. Through early middle age, or about age 45, high blood pressure is more common in men. Women are more likely to develop high blood pressure after age 65.
2. Family history: High blood pressure tends to run in families.
3. Being overweight or obese: The more you weigh the more blood you need to supply oxygen and nutrients to your tissues. As the volume of blood circulated through your blood vessels increases, so does the pressure on your artery walls.
4. Not being physically active: People who are inactive tend to have higher heart rates. The higher your heart rate, the harder your heart must work with each contraction and the stronger the force on your arteries. Lack of physical activity also increases the risk of being overweight.
5. Using tobacco: Not only does smoking or chewing tobacco immediately raise your blood pressure temporarily, but the chemicals in tobacco can damage the lining of your artery walls. This can cause your arteries to narrow, increasing your blood pressure. Second-hand smoke also can increase your blood pressure.
6. Too much salt (sodium) in your diet: Too much sodium in your diet can cause your body to retain fluid, which increases blood pressure.
7. Too little potassium in your diet: Potassium helps balance the amount of sodium in your cells. If you don’t get enough potassium in your diet or retain enough potassium, you may accumulate too much sodium in your blood.
8. Too little vitamin D in your diet: It’s uncertain if having too little vitamin D in your diet can lead to high blood pressure. Vitamin D may affect an enzyme produced by your kidneys that affects your blood pressure.
9. Drinking too much alcohol: Over time, heavy drinking can affect your blood pressure.
10. Stress: High levels of stress can lead to a temporary increase in blood pressure.
11. Certain chronic conditions: Certain chronic conditions also may increase your risk of high blood pressure, such as kidney disease, diabetes and sleep apnea. The asanas helpful to cure hypertension are : Tadasana, Vajrasana, Pawanmuktasana, Ardhachakrasana, Bhujangasana, Shavasana.
1. Vajrasana
In Sanskrit Vajra means thunderbolt and since the final position of this asana looks like thunderbolt, it is called Vajrasana. Vajra is also the major Nadi directly connected to the Genito-Urinary system. Body parts involved in performing Vajrasana are feet, ankles and knees. It is the only asana which can be practiced immediately after eating meals.
Procedure :
To perform the Vajrasana, following steps should be followed :
1. Sit with legs extended together, hands by the side of the body, resting on the ground.
2. Fold the left leg at the knee and place the foot under the left buttock.
3. Similarly, fold the right leg and place the foot under the right buttock.
4. Place both the heels so that the big toes overlap each other.
5. Position the buttocks in the space between the heels.
6. Keep the hands on respective knees.
7. Keep the spine erect, gaze in front or close the eyes. In the beginning you can stay for 10–15 seconds.
8. While returning to the original position, bend a little towards right side, take out your left leg and extend it.
9. Similarly, extend your right leg and keep arms on the sides of the body.
10. Return to the original position.
Benefits :
1. It is a meditative posture and helps in concentration.
2. It improves our digestive system.
3. It strengthens muscles of thighs and calf.
4. It decreases postural defects.
5. It improves memory power.
6. It reduces mental stress.
7. It provides relief from piles.
8. It prevents hernia.
9. It increases the strength of pelvic muscles.
10. It helps in reducing hip fat.
Precautions :
1. In the final posture spine must be straight.
2. Heels should be outside and buttocks should be resting on the heels.
3. Do not bend forward or backward while sitting in this asana.
Contraindications :
1. Those suffering from chronic knee pain should not practice Vajrasana.
2. Those suffering from spinal column problems should not perform vajrasana.
3. Those having difficulty in movement should perform the asana with care.
4. Person suffering from piles should not practice it.
2. 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.
3. Pawan Muktasana
In Sanskrit, the word pawan means ‘air’ or ‘wind’ and mukta means ‘freedom’ or ‘release’. This is called as the ‘wind releasing posture’ as it assists in releasing trapped digestive gas from the stomach and intestines.
Procedure :
To perform Pawan Muktasana, the following steps should be performed:
1. Lie on the back with legs together and hands kept by the sides of the body, palms resting on the floor.
2. Inhale and fold both the legs at the knee over the belly.
3. Hold the knees with the interlocked arms and press them on the belly.
4. Exhaling, raise the head and let the chin touch the knees.
5. Inhaling, bring the head down slowly.
6. Release the interlocked arms and bring them on the floor.
7. Exhaling, unfold the legs back on the floor.
8. Bring legs together, hands by the side of the body, palms placed on floor and relax.
Benefits :
1. This asana helps in increasing digestive power.
2. It helps to deal constipation by stimulating the abdominal region.
3. It helps in releasing trapped gas from the stomach.
4. It dissolves extra fat deposited in the abdominal region.
5. It strengthens abdominal and back muscles.
6. It increases the tone of muscles of arms and legs.
7. It helps to stretch the lower back.
Precautions :
1. It causes pressure and contraction at the lower abdomen, hence should be practised carefully.
2. Knees should be together while pressing against the chest.
3. Don’t shake the body and avoid jerky movement.
4. Avoid bending the head if suffering from spondylitis.
Contraindications :
1. Avoid performing this asana if suffering from severe back pain, migraine or abdominal injuries.
2. Avoid this asana if you have had abdominal surgery recently.
3. Pregnant women should avoid this asana.