Hai

HAPPY NEW YEAR

BEST WISHES

DEAR STUDENTS go through the  questions and Health notes you can answer all the viva questions.


BEST WISHES

First aid is the assistance given to any person suffering a sudden illness or injury, with care provided to preserve life, prevent the condition from worsening, and/or promote recovery

• Preserve life: the overriding aim of all medical care, including first aid, is to save lives and minimize the threat of death.
• Prevent further harm: also sometimes called prevent the condition from worsening, or danger of further injury, this covers both external factors, such as moving a patient away from any cause of harm, and applying first aid techniques to prevent worsening of the condition, such as applying pressure to stop a bleed becoming dangerous.
• Promote recovery: first aid also involves trying to start the recovery process from the illness or injury, and in some cases might involve completing a treatment, such as in the case of applying a plaster to a small wound

SYSTEMS OF THE BODY

Skeletal system 

Bones supporting the body and its organs.

Nervous system 

Collects and processes information from the senses via nerves and the brain and tells the muscles to contract to cause physical actions.

Cardiovascular/Circulatory system 

Circulates blood around the body via the heart, arteries and veins, delivering oxygen and nutrients to organs and cells and carrying their waste products away.

Endocrine system 

Provides chemical communications within the body using hormones.

Muscular system 

Enables the body to move using muscles.

• Clockwise from top left: the lymphatic
• respiratory
• urinary
• reproductive (female
• male) and digestive systems.

Lymphatic system 

Supplies and drains lymph fluid in support of the cardiovascular and immune systems.

Respiratory system 

The lungs and the trachea that bring air into the body.

Urinary system 

The system where the kidneys filter blood.

Excretory system 

Eliminates waste from the body.

Reproductive system 

The sex organs required for the production of offspring.

Digestive system 

Mechanical and chemical processes that provide nutrients via the mouth, esophagus, stomach and intestines.

Immune system 

Defends the body against disease-causing agents.

QUESTION PAPER

Mount Tabor Training College

B.Ed Degree Examination-November 2015

HEALTH EDUCATION

Time: 1 Hr                                                                                                                                        Marks: 30

PART-A

Answer all questions, each question carries one mark.

I.             1) The ability of a muscle to contract forcefully in the shortest possible time is________                                                    

                                a ) Agility              b)Strength          c)Power               e)Endurance

2)  ____________ is a water soluble vitamin.

                                a)Vitamin A        b)Vitamin C            c)Vitamin K                     e)Vitamin D

3) Proteins are made up of __________________

                a) Amino acids  b) Enzymes          c) Fatty acids             d)Hormones

4) Select a true sentence from the following options.

a) Regular exercise helps to increase resting heart rate                  b) Regular exercise helps to reduce resting heart rate            c) Regular exercise does not make any change in resting heart rate  

5)  ____________ helps in the proper absorption and utilization of calcium and phosphorus in the body.

 a) Vitamin C       b) Vitamin D       c) Vitamin B        d) Vitamin K

                6) Exaggerated lateral curve of spine is termed as

                                a) Scoliosis          b) Lordosis          c) Kyphosis         d) Round shoulders

                7) Deficiency of Vitamin A leads to _____________

                                a) Rickets             b) Night blindness           c) Delayed clotting of blood         d) Dementia

                8) Ectomorph is a term related to   _____________

                                a) Leanness        b) Obesity           c) Muscular                         d) None of the above

9) Which of the following is a rich source of carbohydrate?

                                a)Rice                    b)Butter               c)Fish                    e)Coconut oil

10) Study of the structure of human body is called ________________.

                                a)Psychology     b)Physiology      c)Anatomy          d)Pathology

11) Blood vessel which carries oxygenated blood from the heart is ___________.

                                A) Vein                 b) Tendon           c) Artery              e) Capillary

12) An injury resulting the breakage of bone is called ________________.

                                a) Sprain              b) Fracture          c) Contusion       d) Dislocation                                                     (12x1)

PART-B

II. Answer all questions, each question carries one mark.

1) An excessive enlargement of body’s total quantity of fat is called _____________.

                2) Gaseous exchange in the lungs takes place between capillaries and air sacs known as  _________.

                3) Average daily requirement of carbohydrate is _____________%

                4) Deficiency of vitamin D leads to ________________.

                5) The volume of blood ejected per heart beat is called ___________________.

                6) Ability to change direction quickly is called as ________________.

                7) Thickening of muscle with physical training is termed as ___________.

                8) Sunlight is a major source of __________.                                                                                                     (8x1)

PART-C

III. Write short notes on any five questions. Each question carries 2 marks

1)      What are the common postural deformities? Explain.

2)      Briefly explain the effect of exercise on circulatory system.

3)      What are the components of physical fitness?

4)      What are the determinants of Health?

5)      Define balanced diet & explain the nutrients in diet.

6)      Explain the general first aid principles.

7)      Suggest a first aid management for electric shock.

8)      How to prevent hypo kinetic diseases?

9)      Define Health and list the dimensions of Health.

10)  Write down the activities for developing physical fitness.                                                                      (2.5X6)

HEALTH EDUCATION

HEALTH EDUCATION .

Health education is any combination of learning experiences designed to help individuals and communities improve their health, by increasing their knowledge or influencing their attitudes

Health Education comprises consciously constructed opportunities for learning involving some form of communication designed to improve health literacy, including improving knowledge, and developing life skills which are conducive to individual and community health.

Health education is not only concerned with the communication of information, but also with fostering the motivation, skills and confidence (self-efficacy) necessary to take action to improve health.

Health education includes the communication of information concerning the underlying social, economic and environmental conditions impacting on health, as well as individual risk factors and risk behaviors, and use of the health care system. Thus, health education may involve the communication of information, and development of skills which demonstrates the political feasibility and organizational possibilities of various forms of action to address social, economic and environmental determinants of health.

Different  types of Health.

Social health, Physical health, Emotional health, Spiritual health, Environmental health, Mental health, Financial health

Physical fitness. A measure of the body’s ability to function efficiently and effectively in work and leisure activities, resist hypokinetic diseases (diseases from sedentary lifestyles), and to meet emergency situations.”

Components of Physical Fitness

Health related physical fitness components are strength, cardiovascular endurance, Flexibility, speed, agility, Body fat (BMI), Power, Co ordination, muscular endurance etc:

Exercise may be defined as, “planned, structured, and repetitive bodily movement performed to improve or maintain one or more components of physical fitness”   Adequate exercise will develop an efficient and effective cardio vascular system, a certain degree of muscular strength and endurance and flexibility. These components of health related physical fitness , with controlled body weight, nutritious food and reduced level of stress, helps to prevent disabilities and diseases and promotes an effective functional life style.

Aerobic exercises were named so by Dr. Kenneth H. Cooper, a physician at the San Antonio Air Force Hospital in Texas who prescribed this type of exercise for patients suffering from coronary artery disease. Initially, the exercise was practised by astronauts whose pulse rates and oxygen consumption were carefully monitored. Cooper published his book titled “Aerobics”, in the year 1968. It included results from various scientific exercise programmes which comprised of running, walking, swimming, and bicycling.

            Aerobic exercises also help in strengthening the muscles involved in respiration,  strengthening and enlarging the heart muscles to improve pumping efficiency, improving circulation efficiency and reducing blood pressure, increasing the number of red blood cells in the body, facilitating transportation of oxygen, improved mental health- including reducing stress and lowering the incidence of depression and reducing the risk of diabetics.

Physical fitness is a general state of health and well-being or specifically the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, exercise, hygiene and rest.  Physical characteristics that constitute health-related physical fitness include strength and endurance of skeletal muscles, joint flexibility, body composition, and cardiorespiratory endurance. Fitness is a state of wellbeing that helps to perform daily activities with vigour, reduce risk of health problems related to lack of physical activity, and the ability to participate in a variety of physical activities. People can only fulfil their potential if they are healthy and fit.

Types of Exercises.

Aerobic  Exercises. Exercise requires energy. When we exercise aerobically our bodies use glycogen and fat as fuel. This low to moderate level of exertion can be sustained over long periods. As you breathe more heavily with exertion carbon dioxide is expelled from your body. Lactic acid is not produced as it is with anaerobic exercise.

Benefits of Aerobic Exercise

It is difficult to overstate the benefits of aerobic exercise. It not only improves overall health and quality of life, but may also extend your life. Aerobic exercise burns fat, improves mood, strengthens the heart and lungs and reduces your risk of diabetes.

Common types of aerobic exercise include running at a comfortable pace (you should be able to talk without breathing too hard), swimming, and cycling

 Anaerobic Exercises

Oxygen is not present with anaerobic exercise. When we exercise anaerobically glycogen is used as fuel. Once all the glycogen has been depleted (usually in about two hours) you can expect to hit the proverbial wall. Endurance athletes avoid this performance buster with carbo loading before exercise (which when converted to sugar gives more energy) and supplements during exercise to sustain energy.

During anaerobic exercise your body builds up lactic acid, which causes discomfort and fatigue at sustained levels. For this reason anaerobic exercise or high intensity exercise happens in short bursts. It may be helpful to consider the difference between a sprinter (anaerobic) and a marathoner (aerobic). Sprinting is an all-out effort that is sustained for a comparatively short period while marathoning is a sustained effort.

Benefits of Anaerobic Exercise

Anaerobic exercise helps build lean muscle mass. Calories are burned more efficiently in bodies that have more muscle. Anaerobic exercise is especially helpful for weight management in that it helps to burn more calories even in a body at rest. Anaerobic exercise can also help build endurance and fitness levels.

Types of Anaerobic Exercise

Anaerobic exercise is very high intensity or at your maximum level of exertion. Examples include sprinting and weight lifting.

Consider using intervals, aerobic with some bursts of anaerobic exercise mixed in periodically to improve weight loss and overall fitness.

Health benefits of Physical Exercises

Exercise controls weight

Exercise combats health conditions and diseases

Exercise improves mood

Exercise boosts energy

Exercise promotes better sleep

 Exercise can be fun

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. 

 Effect of exercise on Circulatory System 
The cardiac muscle surrounding the heart hypertrophies, resulting in thicker, stronger walls and therefore increases in heart volumes. The more blood pumped around the body per minute, the faster Oxygen is delivered to the working muscles. 
The number of red blood cells increases, improving the body’s ability to transport Oxygen to the muscles for aerobic energy production. 
The density of the capillary beds in the muscles and surrounding the heart and lungs increases as more branches develop. This allows more efficient gaseous exchange of Oxygen and Carbon Dioxide. 
The resting heart rate decreases in trained individuals due to the more efficient circulatory system. 
The accumulation of lactic acid is much lower during high-levels activity, due to the circulatory system providing more Oxygen and removing waste products faster. 
Arterial walls become more elastic which allows greater tolerance of changes in blood pressure

Effect of exercise on Respiratory and Muscular System.

During rigorous physical activity, such as exercise, the body is subjected to a lot of stress. However, this stress During rigorous physical activity, such as exercise, the body is subjected to a lot of stress. However, this stress is beneficial, and can actually help the body remain healthy. Exercise pumps the heart and lungs into prompt action, which is necessary as these vital organs need to work harder to cope with the increased demand of oxygen in the body. It provides many benefits that help improve the pulmonary function as well. While some of these benefits are felt immediately, some take a while to appear.

Fitness is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life.

Physical fitness is divided into four health- and six skill-related components. Skill-related fitness enhances one’s performance in athletic or sports events. Health-related fitness is the ability to become and stay physically healthy.

Health Components and Skill Components

Cardiorespiratory fitness              Muscular strength and endurance

Flexibility                                           Body composition

Agility                                                   Balance                                            

 Power                                               Speed

Coordination                                      Reaction time

Health-related components focus on factors that promote optimum health and prevent the onset of disease and problems associated with inactivity.

Four Components of Health-Related Fitness

Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to supply oxygen to muscles for an extended period of time. Cardiovascular is also called cardiorespiratory (lungs) fitness. Usually the mile run or some other type of continuous fitness activity (12 minute run, cycling, step-test, etc.) is used to assess cardiovascular fitness.

Muscular strength and endurance is the muscle’s ability to produce effort or perform work.

            •          Muscular endurance refers to the ability of the muscle to work over an extended period of time without fatigue. Performing pushups and sit-ups or crunches for one minute is commonly used in fitness testing of muscular endurance.

            •          Muscular strength refers to the maximum amount of force a muscle can exert against an opposing force. Fitness testing usually consists of a one-time maximum lift using weights (bench press, leg press, etc.).

Components of Health-Related Fitness

Health & Skill Related Fitness—Activity

Flexibility is the ability to move a body part through a full range of motion at a joint (ROM).

The sit-and-reach is commonly used to determine flexibility.

Body composition is the ratio of body fat to lean body mass (including water, bone, muscle, and connective tissue). Having too much fat tissue is a risk factor for cardiovascular diseases, diabetes, cancer, and arthritis.

Low levels of physical activity are a global health concern for all children. Children with cerebral palsy have even lower physical activity levels than their typically developing peers. Low levels of physical activity, and thus an increased risk for related chronic diseases, are associated with deficits in health-related physical fitness. Recent research has provided therapists with the resources to effectively perform physical fitness testing and physical activity training in clinical settings with children who have cerebral palsy, although most testing and training data to date pertains to those who walk. Nevertheless, on the basis of the present evidence, all children with cerebral palsy should engage, to the extent they are able, in aerobic, anaerobic, and muscle-strengthening activities.

Personal hygiene

 The human body can provide places for disease-causing germs and parasites to grow and multiply. These places include the skin and in and around the openings to the body. It is less likely that germs and parasites will get inside the body if people have good personal hygiene habits.

 Good personal hygiene

Good personal hygiene habits include:

·         washing the body often. If possible, everybody should have a shower or a bath every day. However, there may be times when this is not possible, for example, when people are out camping or there is a shortage of water

·         If this happens, a swim or a wash all over the body with a wet sponge or cloth will do

·         cleaning the teeth at least once a day. Brushing the teeth after each meal is the best way of making sure that gum disease and tooth decay are avoided. It is very important to clean teeth after breakfast and immediately before going to bed

·         washing the hair with soap or shampoo at least once a week

·         washing hands with soap after going to the toilet

·         washing hands with soap before preparing and/or eating food. During normal daily activities, such as working and playing, disease causing germs may get onto the hands and under the nails. If the germs are not washed off before preparing food or eating, they may get onto the food

·         changing into clean clothes. Dirty clothes should be washed with laundry soap before wearing them again

·         hanging clothes in the sun to dry. The sun's rays will kill some disease-causing germs and parasites

·         turning away from other people and covering the nose and mouth with a tissue or the hand when coughing or sneezing. If this is not done, droplets of liquid containing germs from the nose and mouth will be spread in the air and other people can breathe them in, or the droplets can get onto food

Basketball Rules

Basketball

Basketball is played by two (2) teams of five (5) players each. The aim of each team is to score in the opponents' basket and to prevent the other team from scoring.

The game is controlled by officials, table officials and a commissioner, if present.

The team that has scored the greater number of points at the end of playing time shall be the winner.

Playing court

The playing court shall have a flat, hard surface free from obstructions  with dimensions of twenty-eight (28) m in length by fifteen (15) m in width measured from the inner edge of the boundary line.

All lines shall be drawn in white colour, five (5) cm in width and clearly visible.

The free-throw line shall be drawn parallel to each endline. It shall have its furthest edge 5.80 m from the inner edge of the endline and shall be 3.60 m long.

The team's three-point field goal area (Diagram 1 and Diagram 3) shall be the entire floor area of the playing court with an arc of radius 6.75 m measured from the point on the floor beneath the exact centre of the opponents' basket to the outer edge of the arc.

Each team consists of no more than twelve (12) team members entitled to play, including a captain.

Five (5) players from each team shall be on the playing court during playing time and may be substituted.

Playing time, tied score and extra periods

The game shall consist of four (4) periods of ten (10) minutes.

If the score is tied at the end of playing time for the fourth period, the game shall continue with as many extra periods of five (5) minutes as is necessary to break the tie.

A goal is made when a live ball enters the basket from above and remains within or passes through the basket

Two (2) time-outs may be granted to each team at any time during the first half; three (3) at any time during the second half and one (1) during each extra period.

A violation is an infraction of the rules.

Foul.

A foul is an infraction of the rules concerning illegal personal contact with an opponent and/or unsportsmanlike behavior. Personal foul, Double foul, Unsportsmanlike foul, Disqualifying foul.

Five fouls by a player .  A player who has committed five (5) fouls, personal and/or technical, shall be informed thereof by an official and must leave the game immediately. He must be substituted within thirty (30) seconds.

A team is in a team foul penalty situation when it has committed four (4) team fouls in a period.

Officials and table officials .The officials shall be a referee and one (1) or two (2) umpire(s). They shall be assisted by the table officials and by a commissioner, if present. The table officials shall be a scorer, an assistant scorer, a timer and a twenty-four (24) second clock operator

YELLOW MEM KHELO

OUR COACH

Our Brilliant DEFENDER,,,,

Hallo Sachin ,,, Hallo Kerala Blasters,,,,

COME LET US SUPPORT KERALA BLASTERS

Do we want an IIS (Indian Institute of SPORTS)

Yes friends do we want an IIS (Indian Institute of SPORTS) ?
To produce eminent sports personalities I would like to put forward a new institution which is having all modern technical requirements and infrastructure. They must be selected from all over the country at the age of 10.They have to be given proper training and education. They have to be given foreign exposure too. It is better this should be started under the guidence of some eminent sports person like Sachin Tendulkar, P.T. Usha, Vimalkumar, etcccc. 

SHOT PUT

JAVELIN LAYOUT

Discuss Throw Sector

400 mts TRACK

“Sports Reaches Areas far beyond the reach of politicians”

Nelson Mandela

Health and Physical Education

TOPIC

1^st  Semester :

Physical Education

Recreation and recreational activities

Track and field or Altletic events.

Major and minor games.

Tournaments

Track and Field Marking

PHYSICAL EDUCATION AIMS & OBJECTIVES

Physical Education is the education through physical activities for the development of total personality of the child and its fulfillment and perfection in body mind and spirit.

J. P Thomas

The aim of physical Education is to provide skilled leadership which will afford an opportunity for the individual or group to act situations which are physically whole some mentally stimulating and satisfying and socially sound.

The main objectives of Physical Education are

·         To help children learn to more skill fully and effectively in all active life situations.

·         To help the child in mental emotional development.

·         For the neuromuscular development.

·         To condition the heart, lungs, muscles and other organic systems to respond to increased demands.

Participation in Sports develops

a)      Good teacher

b)      Sense of discipline

c)       Loyalty

d)      Self-control

e)      Physical  fitness

f)       Mental alertness

g)      Nationalism

TOURNAMENTS

A tournament is a competition held among various teams in a particular activity according to a fixed schedule where a winner is decided.

Types of Tournaments

1.       Knock – out Tournament

2.       Heague Tournament

3.       Challenge Tournament

4.       Combination Tournenment

“Sports have the power to change the world. It has the power to inspire. It has the power to unite people in a way that little else does. It speaks to the youth in a language they understand”.

Nelson Mondela.

INTRAMURAL COMPETITIONS

Intramural Competitions are competitions conducted within the players of same institutions.

EXTRAMURAL COMPETITIONS

Extramural Competitions are conducted between the players of two or more institution.

IMPORTANCE OF Intramural and Extramural

The students are provided with ample opportunities to develop their physical mantal emotional and social health through participation in activities. They are able to use theirlersure time wisely. They get good training for citizenship, adult living and human relationship.

Knock-out

The team which is defeated once will be eliminated and will not be get another chance to play. Total no: of matches is n-1 where n is the total no: of teams.

Knock-out-Fixture( for Eight team)

1. Keralavarma

2. MTTC

3.TKMM

4.Marbasalios

 5. SB Chry

6. Nehru Kanghangad

7. Bishop Moore

8. Mar Ivanios

League Tournament

Irrespective of victory or lose each team has to play once with every other team. The total number of matchien in league tournament is n (n-1)/2

Fixture to 5 team

1-2

1-3  2-3

1-4  2-4  3-4

1-5  2-5  3-5  4-5

Challenge Tournament

There are two types of Challenge Tournament. a) Leader Tournament and b) Pyramid Tournament. There tournaments can be carried on for any specific period of time without any fixed schedule. Challenge tournaments help in selecting the best player in individual or dual games.

Combination Tournaments

This type of tournament in conducted when the number of teams is larger for a particular game. They are ?into different groups. Teams in the group play among them selves  and the winner or both winner and runner will play in the second phase. It can be knock-out League cum Knock-out or league cum League or Knock- out cum Knock-out

Officials for Track and Field.

1.       Track Refree

2.       Lane Umpires

3.       Time Keeres

4.       Starter

5.       Recall Starter

6.       Refree for Throws

7.       Refree for Jumps

8.       Judges for Throws

9.       Judges for Jumps

10.   Field Marshal

Standard Track

Length – 400mts

No. of Lanes – 8 lanes

Width of a Lane – 1.22mts

There are 44 events which can be divided in to track events and field events. These include running events, walking events, the throwing events and vaulting events. There are two multi events, the decathlon and heptathlon.

400mts TRACK

An athletic track consists of two straights and two curves. Curves are semi circular in shape. The two semi circlers are joined with two straights, one in each side. The total distance in these two straights and two curves is 400 meters.

Calculation

Circumference of a circle is c = 2pr

p = 22/7 so r = radius of the circle.

Since there are 2 half circles, the circumference of each ½ circle is ½×2 p r.

Circumference of two half circles = 2 × ½ × 2pr = 2pr

ie= 2 × 22/7 × r

Track Calculation

Total length of a track (ie 2 curves + 2 straights) =             400 meters

2 curves               =             400 – 2 straights

(1 straight = 80mts)         =             400 – 160 meters

Total length of Curve      =             240mts

Curve radian      =             Total length of Curves/ 2p

240/2× 22/7 = 240 × 7/2 × 22        =             38.18mts

38.18mts is called the Running Distance Radius. Curve Distance Radius is actual marking line 30 c.ms inner to RDR. This is became an ?has to run without touching the inner line. So the CDR in 37.88mts.

Shot put

Measurements of shot-put Arena.

Diameter of out Circle    =             2.135

Radius   =             1.0675mts

Length of the outward extension             =             0.75mts each side

Angle of the Sector         =             34.92

Weight of Men Shot       =             7.26kg

Weight of Women Shot                =             4kg

Discus Throw

Diameter of the Circle    =             2.50mts

Radius of the Circle         =             1.25mts

Angle of the Sector         =             34.92

Weight of Men =             2kg

Weight of women           =             1 kg

Hammer Throw

Diameter of the Circle    =             2.135mts

Radius of the Circle         =             1.0675mts

Angle of Sector                 =             35

Weight (Men)   =             7.257kg

Weight of Hammer Women        =             4kg

Javelin Throw

Length of the Runway   =             30.00mts to 36.50mts. Runway should be between 2 parallel lineof 4mts in width.

Runway of runway are = 8mts from Runway

Angle of Javelin Sector =             28.95

Weight of Javelin Men   =             800 gm 

Weight of Javelin Women            =             600 gm

The Track Events

Sprints  -              100mts, 200mts, 400mts

Middle Distance -800mts, 1500mts

Long Distance    -3000mts steeplechase, 5000mts, 10000mts, Marathon (26.2miter)

Hurdles                -              100mts (w),  110mts(m), 400mts

Relays   -              4×100 mts, 4×400mts

Walks    -              20 km, 50 km

Field Event

Long Jump, Tripple Jump, Hugh Jump, Pole Vault

Throws Discuss Throw, Shot put, Javelin Throw, Hummer Throw

Pentathlon

RECREATION

Recreation may be considered as “Any form of leisure time experience or activity in which an individual engages from choice because of the enjoyment and satisfaction which it brings directly to him. (G.D.Butler).

 Recreational education is aimed at “Teaching people to utilize their free time in a constructive manner”.

Recreation means to regain lost vigor and get a sense of joy, refreshment and satisfaction. Recreation is life itself. Without recreation life is meaningless. A man in order to survive has to do lot of physical and mental work, resulting in fatigue. Through recreation he can regain the lost vigor or energy. The objectives of recreations are personal fulfillment, Democratic Human Relations, skills and interests, Health and fitness, Creative expression and Aesthetic appreciation and Enviornment for living in a leisure society.

Minor Games

Minor Games are recreation games which do not have any specific rules and regulations. They are played for mental relaxation and to regain lost vigor and energy became of physical and mental work.

Major games are games which are having specific rulers and regulations. They are having international and national bodies which control the proceedings. Example of majour of games are football, Bonketball , Volleyball, Cricket, Hockey, Tennis, Shuttle badminton, Rugby etc.

Exercise

Aerobic exercise in the most effective type of exercise. One can do walking (brisk – walking), slow running etc, continuosly for a period of 20 minutes or longer. Dangerous activities are not included in aerohic activity. Start exerusing slowly and with some fun or with friends. Gradually increase the quantity and time of exercise.

Proper warning up and cooling down exercise help prevent cramps and stiffness.

Physical Benefit of Exercise

·         Reduces risk of premature dealt.

·         Helps in reducing blood sugar, blood pressure, helps in maintaining proper body weight etc.

·         Prevents cardio vascular disease.

·         Increases muscle strength and muscle function.

·         Helps in maintaining muscles, bones, joint mobility.

·         Speeds up metabolism, Increases muscle function.

PSYCOLOGICAL BENEFITS

·          Increases our self – confidence

·         Providers distraction and reduces strem

·         Enhances mood

·         Given physical relation

·         Increases self esteem

·         Promotes  positive body image

WALKING

Walking is the most common form of exercise. Research has found that

·         Walking on sand is almost twine costly as walking on have surface.

·         Walking on soft snow elevates metabolic cost three fold compared to similer walking on tread mill.

·         Brisk walking along beach provide an excellent stress in programmes designed to burn calories.

·         Oxygen cost of track running /walking is greater compared to stationary running / walking in a tread mill at the same fast speed.

·         The maximum amount of oxygen that can be taken in to the body and utilized is Aerobic capacity. (mill liters/ kg of bodymass/ minute)

Walking fast or slow is wonderful exercise Lawrence Berkely National Laboratory study reveals that one should walk 30 minutes of moderate intensity, almost all days of the week. Moderate intensity means (in walking) one should cover 1.5 km in 15 to 16 minutes  if you are taking 6 minutes  or more to cover 400mts (in track) you are a slow walker. He or she should consider a doctor and check his health status.

(NewYorlc Times Dec. 4 2013)

In India about 63 million people suffer from diabetes, and  this figure is likely to go up to 80  million by 2025. (Diabetes Report Card 2012)

“It is health that is real wealth and not pieces of Gold or Silver”. Mahatma Gandhi.