Short Notes of Physical Education For Class 12
CBSE Class 12 Physical Education (048), along with important questions for your board exams.
Chapter 1: Management of Sporting Events
Key Concepts:
Planning: The process of setting objectives and deciding how to achieve them. It is the first step in sports management.
Functions of Sports Management:
Planning: Deciding in advance.
Organizing: Arranging resources and tasks.
Staffing: Recruiting and selecting the right people.
Directing: Guiding and instructing the team.
Controlling: Checking if everything is going according to plan.
Committees & Responsibilities:
Pre-tournament: Publicity, finance, purchasing equipment.
During tournament: Transport, food, officiating, first aid.
Post-tournament: Giving prizes, maintaining records, cleaning up.
Fixtures: A schedule showing which team plays whom, when, and where.
Knock-out Tournament: Once a team loses, they are out. (Good for less time/money, but good teams might get eliminated early).
League (Round Robin): Every team plays every other team. (True winner emerges, but takes a long time/money).
Bye: Given to a team to skip the first round (usually when total teams are not a power of 2, e.g., 11 teams).
Seeding: Strong teams are placed directly in later rounds to avoid them meeting too early.
Important Questions:
Define Planning in sports.
Draw a knockout fixture for 11 teams. (Very Important)
Differentiate between League and Knockout tournaments.
Explain the responsibilities of the Technical and Finance committees.
Chapter 2: Children and Women in Sports
Key Concepts:
Common Postural Deformities:
Knock Knee: Knees touch while standing (Gaps between ankles).
Bow Legs: Gap between knees when feet are together.
Flat Foot: No arch in the foot.
Round Shoulders: Shoulders bent forward.
Kyphosis: Hunchback (curvature of upper spine).
Lordosis: Inward curvature of lower spine.
Scoliosis: Sideways curvature of the spine (S or C shape).
Women in Sports (Menarche & Menstrual Dysfunction):
Menarche: The first menstrual period.
Menstrual Dysfunction: Irregular or painful periods.
Female Athlete Triad: A syndrome of three conditions:
Osteoporosis: Weak bones due to low calcium/estrogen.
Amenorrhea: Absence of periods (missed for 3+ months).
Eating Disorders: Anorexia (starving) or Bulimia (binge eating & vomiting).
Important Questions:
Explain the Female Athlete Triad.
Suggest corrective exercises for Flat Foot and Knock Knees.
What is Menarche?
Differentiate between Anorexia Nervosa and Bulimia.
Chapter 3: Yoga as Preventive Measure for Lifestyle Disease
Key Concepts:
Obesity: Excess body fat.
Asanas: Vajrasana, Hastasana, Trikonasana, Ardha Matsyendrasana.
Diabetes: High blood sugar (insulin issue).
Asanas: Bhujangasana, Paschimottanasana, Pavan Muktasana.
Asthma: Breathing difficulty.
Asanas: Sukhasana, Chakrasana, Gomukhasana, Parvatasana.
Hypertension: High Blood Pressure.
Asanas: Tadasana, Ardha Chakrasana, Shavasana.
Back Pain:
Asanas: Tadasana, Bhujangasana, Vakrasana.
Tip: Remember 2-3 specific asanas for each disease.
Important Questions:
List two asanas to cure Diabetes and explain the procedure of one.
What are the contraindications (who should not do it) of Vajrasana?
Explain the benefits of Bhujangasana for back pain.
Chapter 4: Physical Education and Sports for CWSN (Children With Special Needs - Divyang)
Key Concepts:
Organizations promoting Disability Sports:
Special Olympics: For intellectual disabilities (mental retardation).
Paralympics: For physical disabilities (amputees, blindness, wheelchair).
Deaflympics: For hearing-impaired athletes.
Classification: Grouping athletes with similar disabilities to ensure fair competition.
Strategies to make physical activities accessible:
Modified equipment (e.g., ball with bell).
Simple rules.
Trained instructors.
Inclusive environment.
Important Questions:
Write a short note on the Special Olympics Bharat.
What is the concept of Classification in Paralympics?
List three strategies to make physical activity accessible for CWSN.
Chapter 5: Sports and Nutrition
Key Concepts:
Balanced Diet: A diet containing all essential nutrients (carbs, proteins, fats, vitamins, minerals, water) in the right proportion.
Macro Nutrients: Needed in large amounts.
Carbohydrates (Energy).
Proteins (Building blocks/Repair).
Fats (Stored energy/Insulation).
Water.
Micro Nutrients: Needed in small amounts.
Vitamins (A, B, C, D, E, K).
Minerals (Calcium, Iron, Sodium).
Nutritive vs. Non-Nutritive Components:
Nutritive: Provide energy (Carbs, Fats, Proteins).
Non-Nutritive: Do not provide energy but are essential (Fiber/Roughage, Water, Color compounds).
B.M.I (Body Mass Index): Formula: $\text{Weight (kg)} / \text{Height (m)}^2$.
18.5 - 24.9 is Normal weight. Above 30 is Obese.
Important Questions:
Calculate the BMI of a person with 70kg weight and 1.70m height.
Differentiate between Macro and Micro nutrients.
What are the non-nutritive components of diet?
What is the role of Protein in the body?
Chapter 6: Test and Measurement in Sports
Key Concepts:
Sai Khelo India Fitness Test (School going):
Age 5-8 yrs: BMI, Flamingo Balance Test, Plate Tapping Test.
Age 9-18 yrs: 50m Dash (Speed), 600m Run (Endurance), Sit & Reach (Flexibility), Strength (Push-ups/Sit-ups).
Basal Metabolic Rate (BMR): The number of calories required to keep your body functioning at rest.
Rikli and Jones Test (Senior Citizen Fitness Test):
Chair Stand Test: Lower body strength.
Arm Curl Test: Upper body strength.
Chair Sit and Reach: Lower body flexibility.
Back Scratch: Upper body flexibility.
8-Foot Up and Go: Agility/Balance.
6-Minute Walk: Aerobic endurance.
Important Questions:
Explain the procedure of the Rikli and Jones Senior Citizen Test.
What does the Sit and Reach test measure?
How is the 600m Run/Walk test conducted?
Chapter 7: Physiology and Injuries in Sports
Key Concepts:
Physiological Factors determining Physical Fitness:
Strength: Muscle size (hypertrophy), muscle composition (Fast twitch vs Slow twitch fibers).
Speed: Nervous system mobility, explosive strength.
Endurance: Aerobic capacity ($VO_2$ Max), lactate threshold.
Flexibility: Joint structure, elasticity of muscles.
Effect of Exercise on Systems:
Muscular System: Muscles get bigger (Hypertrophy), stronger, and shape improves.
Cardio-Respiratory System: Heart size increases (Athlete's heart), Stroke volume increases, Resting heart rate decreases.
Sports Injuries:
Soft Tissue: Contusion (bruise), Strain (muscle tear), Sprain (ligament tear), Abrasion (scrape).
Bone (Fractures): Simple, Compound, Greenstick (common in kids), Comminuted.
Joint: Dislocation (Shoulder/Hip).
Important Questions:
Differentiate between Slow Twitch and Fast Twitch fibers.
What are the effects of exercise on the Cardiorespiratory system?
Define Sprain and Strain.
Classify bone injuries.
Chapter 8: Biomechanics and Sports
Key Concepts:
Newton’s Laws of Motion in Sports:
Law of Inertia: An object rests until a force acts on it (e.g., A football won't move unless kicked).
Law of Acceleration ($F=ma$): Force equals mass times acceleration (e.g., Harder kick = faster ball).
Law of Reaction: For every action, there is an equal and opposite reaction (e.g., Swimming - pushing water back moves you forward).
Equilibrium: State of balance.
Static: Balance while stationary.
Dynamic: Balance while moving.
Center of Gravity (COG): The point where body weight is balanced. Lower COG = Higher Stability.
Friction:
Important in sports (spikes in shoes increase friction for grip; ice skating requires low friction).
Projectile Motion: Any object thrown into the air (e.g., Javelin, Shotput). Angle of 45 degrees usually gives max distance.
Important Questions:
Explain Newton's Law of Inertia with a sports example.
What is Equilibrium? How can we increase stability?
Define Friction and its types in sports.
Chapter 9: Psychology and Sports
Key Concepts:
Personality: The combination of characteristics that form an individual's distinctive character.
Big Five Theory (OCEAN):
Openness (Creative).
Conscientiousness (Organized).
Extroversion (Social).
Agreeableness (Cooperative).
Neuroticism (Emotional stability).
Aggression in Sports:
Hostile: Intent to harm someone.
Instrumental: Intent to win, but aggressive (e.g., a hard tackle in rugby).
Motivation:
Intrinsic: Inner drive (Fun, satisfaction).
Extrinsic: Outer rewards (Money, medals, fame).
Self-Talk: Talking to oneself to boost confidence.
Important Questions:
Explain the Big Five Personality Theory.
Differentiate between Intrinsic and Extrinsic motivation.
What are the types of Aggression in sports?
Chapter 10: Training in Sports
Key Concepts:
Talent Identification: Finding young athletes with potential.
Training Cycle:
Micro cycle: Short (3-10 days).
Meso cycle: Medium (3-6 weeks).
Macro cycle: Long (Months/Year).
Types of Training Methods:
Strength: Isometric (static), Isotonic (movement), Isokinetic (machine speed control).
Endurance: Continuous method (long run), Interval method (run-rest-run), Fartlek (speed play/varying pace).
Speed: Acceleration runs, Pace runs.
Flexibility: Ballistic (bouncing), Static stretching.
Coordinative Abilities: Balance, reaction, rhythm, orientation.
Circuit Training: Doing different exercises in a circle/stations to improve strength and endurance.
Important Questions:
What is Fartlek Training?
Differentiate between Isometric and Isotonic exercises.
Explain the concept of Talent Identification.
Draw a diagram of Circuit Training.
Exam Tips for CBSE Physical Education
Headings are King: Always use headings and sub-headings for Long Answers (5 Marks).
Diagrams: Draw fixtures (Chapter 1) and stick-figure diagrams for Asanas (Chapter 3) or Circuit training.
Point-wise Answers: Avoid huge paragraphs. Use bullet points.
Word Limit: Stick to the word limit to manage time.
MCQs: Read the question carefully; sometimes "NOT" is hidden in the question (e.g., Which of these is NOT a macronutrient?).
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