UNIT I – PHYSICAL FITNESS

DEFINITIONS OF PHYSICAL FITNESS:

“It is the ability of a person to do daily routine work without fatigue; moreover, to participate in playful activity
and still reserve enough capacity to meet an emergency.” Webster Encyclopedia
“Physical fitness is the capacity to meet the present and potential physical challenges of life with success.” David
R. Lamb
“Successful adaption to the stresses of one’s lifestyle.” Dr. Kroles

MEANING OF PHYSICAL FITNESS:

Physical fitness means the capacity to do the routine work without any fatigue and after work the person has
enough energy to do some more work and recovery is quicker. Physical fitness is to the human body what fine tuning is
to an engine. It enables us to perform up to our potential. Physical fitness is the capacity of an individual to do work
effectively with joy and pleasure. Fitness can be described as the ability to perform daily tasks vigorously and alertly, with
energy left over for enjoying leisure time activities and meeting emergency demands.

IMPORTANCE OF PHYSICAL FITNESS:

The importance of physical fitness can be summarized as under: -
1. It strengthens cardiovascular and respiratory systems
2. It keeps bones and muscles strong.
3. It boosts energy, strength and stamina.
4. It improves flexibility and balance of an individual.
5. It manages our body weight and increases lean body mass.
6. It eases depression and manages stress.
7. It reduces risk of certain types of diseases.
8. It prevents and manages diabetes.
9. A person who is physically fit can enjoy life more.
10. It improves our mood.

COMPONENTS OF PHYSICAL FITNESS:

Following are the basic components of physical fitness:
1. Strength - the ability of a muscle to exert force for a brief period of time. It is the extent to which muscles can
exert force by contracting against resistance. Strength is of two types – Static strength and Dynamic strength.
2. Speed – the quickness of movement of limb, whether this is the leg of runner or the arm of thrower. Speed is the
ability of an individual to perform movement faster. It can be defined as reaction time, acceleration or speed of
movement of an athlete.
3. Endurance – the ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods
of time. It is the ability to perform physical activities under the conditions of fatigue. Endurance is of two types
Aerobic or cardio-vascular endurance and Anaerobic or muscular endurance.
4. Flexibility – the ability to move joints and use muscles through their maximum range of motion. It is the ability
to achieve an extended range of motion without being impeded by excess tissue. Active flexibility and Passive
flexibility are the two types of flexibility.
5. Body Composition is also considered as a component of physical fitness. It refers to the makeup of the body in
terms of lean mass and fat mass. An optimal ratio of fat to lean mass is an indication of fitness.
Apart from above mentioned basic components there are other components of physical fitness like -
i. Power – the ability to exert maximum muscular contraction instantly in an explosive burst of movement.
ii. Agility – the ability to perform a series of explosive power movements in rapid succession in opposing directions
(zigzag running or cutting movement).
iii. Balance – ability to control the body’s position, either stationary or while moving.

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 iv. Co-ordination – the ability to integrate the above listed components so that the effective movements are
achieved.

TYPES OF PHYSICAL FITNESS:

Following are the types of physical fitness –

1. Cardiovascular fitness is the ability of the heart, blood cells and lungs to supply oxygen-rich blood to the working
muscle tissues and the ability of the muscles to use oxygen to produce energy for movement. This type of fitness
is a health-related component of physical fitness that is brought about by sustained physical activity. A person's
ability to deliver oxygen to the working muscles is affected by many physiological parameters, including heart
rate, stroke volume, cardiac output, and maximal oxygen consumption.
2. Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a
resistance for an extended period of time. Muscular Endurance is the ability of a muscle to do continuous work
over a long period of time. Muscular endurance is the ability of a muscle or a group of muscles to perform
repeated muscular contractions against resistance for an extended period of time. It is associated with the
muscle's ability to continue to perform without fatigue.
3. Muscular strength refers to the amount of force a muscle can produce with a single maximal effort. Muscular
strength is the highest amount of effort exerted by the muscles of the body in order to overcome the most
resistance in a single effort. A large part of muscle strength is endurance, which is the muscles' ability to repeat
the contraction for a longer period of time before it becomes exhausted. Muscular strength is an aspect of
physical fitness that is typically gauged with the maximum amount of weight that a given muscle can move for
one repetition. Muscular strength is increased by performing progressive resistance training over time to
improve the endurance of the muscle.
4. Flexibility: A person's flexibility refers to the ability of joints to move through a full range of motion. For every
joint and every activity, there is a healthy range of motion that changes depending on what we're doing.
Flexibility can be defined as "the range of motion of a given joint or group of joints or the level of tissue
extensibility that a muscle group possesses." That means that each joint and each group of muscles in our body
might have a different range of motion (ROM) or a different level of flexibility. Some areas of your body may be
very tight, meaning that the muscles feel short and tight. Some areas of your body may feel very loose and you
may be able to lengthen and move those muscles freely.

FACTORS EFFECTING PHYSICAL FITNESS:

The factors that affect physical fitness of an individual are as under –
1. Age: Age is the major factor influencing physical fitness. The period of life is generally divided into infancy,
childhood, adolescence, adulthood and senior. Generally youngsters adapt well to the same type of training used
by adults. But training program for children and adolescents should be specifically prepared for each age group,
keeping in mind the developmental factors associated with age. Humans tend to decrease their physical activity
as they grow older, which affects the physical fitness. When older people participate in training, most of the
changes associated with ageing are lessened.
2. Sex: Prior to adolescence boys and girls do not differ substantially in height, weight, girth, bone width and body
composition. But at maturity they differ significantly on various parameters. These physical, physiological and
anthropometrical differences also affect the physical fitness of male and female. Thus the sex differences affect
the type of exercise frequency of participation, duration and intensity of the exercise for developing fitness.
3. Body Composition: Body composition assessment has revealed that athletes generally have physique
characteristics unique to their specific sports. For example, field event athletes have large quantities of lean
tissue and a high percent body fat whereas long distance runners have the least amount of lean body and fat
weight. Now a day’s body composition is considered one of the components of fitness as it plays important role
in developing fitness.
4. Diet: Diet plays an important role in maintaining physical fitness level. The key to weight control is keeping

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 energy intake (food) and energy output (physical activity) in balance. While planning a physical fitness program
diet factor must be given due consideration.
5. Climate: Physical fitness by and large also gets influenced by different climatic conditions such as winter,
summer, humid, etc. When it’s hot and humid - exercises should be done during cooler and less humid times of
the day. Plenty of fluids is needed to avoid dehydration, muscle cramps and dizziness. When it’s cold – clothing
should be used properly and in layers. Warming up should be done slowly. Plenty of fluids is needed to avoid
dehydration in winters. Exercises need to be stopped if shivering, drowsiness or disorientation is experienced.

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 UNIT II - TRAINING METHOD

MEANING AND CONCEPT OF TRANING METHODS:

Training is teaching, or developing in one self or others any skill and knowledge that relate to specific useful
competencies. Training has specific goal of improving one’s capability, capacity, productivity and performance.

Training methods in physical education and sports: Training methods pertain to the types of training that can be
produced to the athletes, players or any other individual to sharpen their existing skills and learn new skills. The skills
that they learn can be technical or soft skill and for all categories of skills. Some training methods are suggested here -
Isometric and iso-kinetic exercise, continuous method, interval training and fartlek, circuit training, etc.
Training is defined as organized instructions, a teaching- learning process (repetitive practice of skills) aiming at
performance of enhancement in any field of human activity. Precisely, it’s a methodical way of preparing oneself to
achieve some predetermined goal.
Sports training is the physical, technical, intellectual, psychological and moral preparation of an athlete by means
of physical exercise. It is no simple preposition of what interaction takes place between athlete and his / her coach but
goes far beyond it and take into account a host of other factors such as medical assistance, scientific backup,
biomechanic, physiological, psychological, nutrition, equipment, sports infrastructure, team management, competition
exposure, etc.

Isometric exercises:
Muscle is set to contract iso-metrically when its length does not change. An isometric strength training program
is based on the notion of contracting muscles at a fined angle against an immoveable object, using an isometric
(meaning equal length) contraction. In other words, an isometric (static) contraction performed against a fined or
immoveable resistance, when tension is developed in the muscle but there is no change in the length of the muscle or
angle of the joint.
Example:- the ability to balance on one foot, to push a concrete wall, to maintain upright posture.

Isokinetic exercises:
Iso-kinetic activity is a comparatively new concept in the field of strength training. An isokinetic contraction is a
contraction in which the muscle contracts maximally at a constant speed over a few range of movement against a
variable resistance. This type of contraction can only be accomplished with the use of speed apparatus (machine) such as
mini hydraulic machine, electro mechanical dynamo meter, etc.
Examples - Running on automatic treadmill, cycling on recumbent bike, etc.

Continuous training method:

Dr. E V Aaken, a German physician and coach, is credited with introducing and popularizing this system of
training. Continuous training is any type of physical training that involves activity without rest intervals. Continuous
training can be performed at low, moderate or high exercise intensities, and is often called high intensity training.
Continuous training is a type of sports training that involves activity of moderate intensity with a duration of
more than 15 minutes with resting intervals. It is the most common type of training and is for maintaining general health
and well being. And aerobic exercise for 20 minutes is sub maximal.
Advantages - Some advantages of continuous training method are:
1. Improves cardio vascular endurance.
2. Improves health related fitness.
3. Reduces amounts of body fat.
4. Maintain fitness in the off season.
Disadvantages - Some disadvantages are:
1. Can get boring after a while of a continuous training.
2. Does not improve aerobic fitness.

INTERVAL TRAINING -
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 Woldemar Gerschler, a professor of the University of Freiburg in Germany and his athletes worked closely with
Dr. Hans Reindell, a physiologist, and developed interval training method.
Interval training method is an exercise and training program in which each session consists of periods of intense
exertion alternating with periods of rest of lighter exertion.
Interval training is a type of training that involves a series of low to high intensity workouts interspersed with rest
or relief periods. The high intensity periods are typically at a close to anaerobic exercise while the recovery periods
involve activity of lower intensity. Varying the intensity of effort exercises the heart muscles providing a cardio vascular
workout, improving aerobic capacity and permitting the person to exercise for longer and / or at more intense levels.
Interval training can refer to the organization of any cardio vascular workout e.g., cycling, running, rowing, etc. It is
prominent in training routines for many sports but is particularly employed for runners.
The name of system comes from the ‘interval’ or rest periods between the fast runs. This method is based on the
principle, ‘effort and recovery, effort and recovery.’ This means during training some recovery period is given between
the specified workouts so that the runner recovers. The pulse rate is increased; blood pressure is increased and there is
also increasing accumulation of lactic acid and CO2 etc. The main aim of interval training is to increase the ability of an
athlete and also to improve an aerobic performance.
The interval training method is based on four variables:
Speed of work, duration of recovery, duration of work, number of repetitions.
Interval training methods are of two types:
Intensive interval method - In this method intensity is high i.e., from 80% to 90%. This method is used generally for
development of the athlete’s speed, endurance and explosive strength etc.
Extensive interval training - In this method the intensity if low that is from 60% to 80%. In this method general
endurance and strength of athlete is developed.

FARTLEK TRAINING METHOD:

Fartlek training is a well known and a well respected training method that was first developed over 80 years ago,
in late 1930s by the Swedish coach Gosta Holmer.
Fartlek is a form of endurance conditioning, where the aerobic energy system is stressed due to continuous
nature of the exercise. Fartlek session are usually performed for a maximum of 45 minutes with the intensity of the
session varying from low intensity - walking to high intensity - sprinting.
This type of training vary from individual to individual and the athlete can determine the speed of intensity at
which they wish to work. Since both aerobic and anaerobic systems are stressed through this method of training, a
wealth of sports people can benefit. It is particularly suited to those activities that involve a mixture of aerobic and
anaerobic work, e.g., field games such as rugby, hockey or soccer.
Traditionally fartlek has taken place in the country side where there is varied terrain, but this alternating pace
method could occur anywhere and you could use your local environment to help you.

CIRCUIT TRAINING:
Circuit training is a form of body conditioning or resistance training using high intensity aerobics. It targets
strength building or muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the
program. When one circuit is complete, one begins the first exercise again for the next circuit. Traditionally the time
between exercises in circuit training is short, often with rapid movement to the next exercise.
The program was developed by R E Morgan and G T Adamson in 1953 at the University of Leeds in England.
Circuit training is a type of training in which an athlete goes through a series of selected exercises that are
arranged in a circuit are performed in a sequence. There are usually 6 to 10 stations in a circuit. The athlete performs a
specific exercise at each station and then goes to the next station.
There is a time gap between every station of exercise, usually 5 minutes and 10 minutes time gap after
completion of full circuit for recovery of our body for next repetition.

ACCELERATION RUN:

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 Acceleration run is the ability to achime high speed of a body from stationary position or from a slow moving
position. For the direct improvement of acceleration short sprints of 25 – 80 meters are the best means. The maximum
speed achieved by a sprinter from the stationary start is about in 6 seconds.
The acceleration speed can be improved by giving variety of load parameters. The distance chosen should be run
in about 4 – 6 seconds. However, actual distance may differ from activity to activity and also on the nature of sport.
The athletes should run at the maximum speed in the acceleration runs. Number of repetitions is between 5 – 8.
The repetitions should be stopped as and when the sports person is not able to maintain maximum speed for each
repetition.

PACE RACES:
This is an effective training meant for improving speed endurance. Distance selected is repeated at high speed, a
speed that can be kept constant throughout the distance. The actual distance and number of repetitions will depend
upon the game and sport. In these races the pace has to be set with the other athlete, e.g., in the repetition of 200
meters the pace setter stands about 10 – 15 meters ahead of a good athlete. In pace races, the speed of the runner is
faster. The pacemaker’s movement should be properly given otherwise he will slow down the repetition of the good
athlete and will have a negative effect on speed and motor co-ordination.
In the pace races the speed of an athlete requires a high degree of concentration and complete attention
towards the race to get best results. It is best for the improvement of speed movements.

UNIT III – SOCIOLOGICAL ASPECTS IN PHYSICAL EDUCATION

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MEANING OF SOCIOLOGY:
Sociology is the scientific study of society, including patterns of social relationships, social interaction, and
culture. It is a social science that uses various methods of empirical investigation and critical analysis to develop a body
of knowledge about social order, acceptance, and change. Many sociologists aim to conduct research that may be
applied directly to social policy and welfare, while others focus primarily on refining the theoretical understanding of
social processes. Subject matter ranges from the micro-sociology level of individual agency and interaction to the macro
level of systems and the social structure.
The traditional focuses of sociology include social stratification, social class, social mobility, religion,
secularization, law, sexuality and deviance. As all spheres of human activity are affected by the interplay between social
structure and individual agency, sociology has gradually expanded its focus to further subjects, such as health, medical,
military and penal institutions, the Internet, education, social capital and the role of social activity in the development
of scientific knowledge.
Definition of Sociology: Sociology is the study of relationship of men with his environment.
Definition of Sports-Sociology: Sports Sociology is the study of origin, development, organization and role of
sports in human society
IMPORTANCE OF SOCIOLOGY IN PHYSICAL EDUCATION:
To develop socially, sports activities are the most convenient and easy route. The child plays with his mates and
learns to know their behavior. He learns language and various modes of movements like running, jumping, chasing,
shouting, struggling etc. Apart from the physical learning of activities, he also develops mentally. He develops himself, his
character and his values. He learns to exchange toys, thereby learning the feeling of giving and receiving. In this way
group play leads to socialization. Through sociology athletes learns and develop qualities of co-operation and healthy
competition. Sociology plays a huge role in development of an individual. As a person turns into athlete, it comes to him
his own way, the way of being independent, though being connected to people around him, how to remain and manage
in a group, being empathetic towards other group members, and to solve and take decision in times of problem. He
learns to face odd and difficult situations, to motivate himself during those times, to stand up for himself. One realizes
that both competition and cooperation are important for all-round development of an individual. It helps physical
education teachers to develop traits of social behavior among players. It helps in development of moral character of
athletes.
GAMES AND SPORTS AS MAN’S CULTURAL HERITAGE:
Culture can be defined as the behavior that comes to us either by inheritance or by the surroundings. It is the
thought process that an individual develops over a period of time during his life-time, particularly his childhood. Culture
includes of our ways of living, eating habits, thoughts, customs, traditions, morals, art, literature, religion, games and
sports and many other aspects of life, the basic being, the theory of how to live your life.
The modern culture that has emerged, which we observe today, is not a product of sudden change or
development, but has evolved over centuries of the past. It is the past that is reflected in the present culture. Also the
games and sports of modern times have evolved as a modification of the games played in the past by our ancestors.
History of physical activities of man is as old as civilization itself. The ancestors primitively used physical activities while
they went for hunting, for procuring food, while wandering and also fighting enemies. Most of the activities were of
physical nature as there were no automated systems available during those times. These physical activities included
running, jumping, fighting, fishing and wrestling etc. However, as the time moved ahead, groups among people were
formed and then people used physical activities just for recreation. These formed what is now known as games and
sports and have now come to us in inheritance. Games such as boxing etc. originated in the past.
The culture that we have inherited is a result of mixture of various cultures. In this respect, contributions of early
Egyptians, Greeks, and countries of the west cannot be forgotten who have contributed to the development of modern
day games and sports. Gymnastic activities have come to us as a result of efforts of the Germans. It is they who gave
heavy gymnastics apparatus like horizontal bar, vaulting horse and parallel bars etc., to the world. The British have
contributed to the sports by originating and spreading ball games like football, hockey and cricket. America introduced
games of volleyball, basketball and baseball. Games such as archery, wrestling and games like “Shatranj” are the
contribution of Indian culture. This culture has been in case from the times of Mahabharata. Also the games like

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“Kabaddi” and “Kho-Kho” are the contribution of India to the world. Thus, it is implied that these games, sports and
other physical activities are not current creation but is a legacy that we have adopted from the past ancestors. Only some
modification is brought to these physical activities to make it convenient for us.
LEADER
The dictionary meaning of word leader is one who directs others. Leadership is a social quality which is found
among people of various ages, gender, members of different races and from various cultures. There are two types of
leaders –
BORN LEADER: These leaders, according to Great Man Theory, have certain inborn qualities of leadership.
MADE LEADER: Such leaders, according to Behavioral Theory of leadership, are those who serve the needs of society.
Leaders in any field have extra ordinary qualities which may be inborn or acquired.
DEFINITION OF LEADERSHIP:
“A leadership is the quality which enables the person to take the initiative and guide others in performing some
required task.” P. M. Joseph
A leader should have following qualities –
Physical personality, Good moral character, Intelligence, Self-Discipline, Determination, Willingness, Courageous, Logical,
Master of physical skill, able to express, Imaginative and optimistic, Good commanding voice, Loyal and Tolerance to
accept the fact.
DEVELOPMENT OF LEADERSHIP QUALITIES THROUGH PHYSICAL EDUCATION:
Physical Education programs leads to leadership and value education. While playing, every player plays first for
himself, to prove himself. He wants the focus of the group to be on him. He makes his best possible effort to prove his
might and to show his superiority over others. In individual sport, his aim is to win and prove his supremacy over others,
while in team game, he wants to prove his ability so as to get respect and leadership over one and all. And while
performing in sports and games a person develops various qualities like - Physical personality, Good moral character,
Intelligence, Self-Discipline, Determination, Willingness, Courageous, Logical, etc., and thus making him / her a good
leader who can lead in every situation.
GROUP DYNAMICS THROUGH PHYSICAL EDUCATION:
A sports team comprises of various individual athletes, each having different orientations and perceptions, and
at times, these differences may interfere with performance of the team. Better performance will result if each member
of the team merges his personal feelings and abilities into a total team effort. Success of a team depends on adjustment
within i.e. how closely the team seems to be working and feeling together. Psychological togetherness among the
members of the team does reflect on the outcome of the performance. Group dynamics and performance are thus
manually influential, and are further influenced by the stability of the personnel concerned with the team. It has been
found that better group cohesion, generally tends to produce better performance.
VALUE EDUCATION THROUGH PHYSICAL EDUCATION:
Apart from the leadership skills that are developed through Physical Education and sports, the individual also
develops values of his life during this phase which are essential to lead an individual life-strong moral character, co-
operation, forgiveness, self-respect, support, care belongingness, respect for seniors and teachers etc. In present
scenario it is observed that the students lack in values, due to the cut-throat competition prevailing but with
participation in games and sports they are likely to develop these values that help them become a good person and a
responsible citizen. There are various reasons for ineffectiveness of various values through the programs of physical
education.
Vide gap between words and actions.
Excessive importance to victory.
Materialistic point of view.
METHODS OF DEVELOPMENT OF VALUES:
> No gap between words and actions. > Winning should not be the only thing.
> Good planning of physical education programs. > Change in the attitude of physical educators and coaches.
> Value based professional preparation programs.
UNIT IV – MORAL EDUCATION

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NEED AND IMPORTANCE OF MORAL EDUCATION:
By physical education, we mean providing of redefined ideas, principles with a view to bring a behavioral change
among different individuals of the society. Man has got the power of learning and has changed to a civilized one by
inculcating of these moral values and learning skills. This implies that through continuous learning emerging from moral
education plays an important role in making him resourceful, purposeful and usable for society. All holy books and scripts
of all religious remind us about the moral aspects of life and their need to the society.
Inculcating of moral values and principles is a tri-polar process involving teacher, pupil and the society and their
interaction has a direct bearing on the society. If the people are trained along the line of morality, they became the flag
bearers of the society. But the current system of education presents a gloomy picture.
Moral education is whatever to schools do to influence, how students think, feel and act regarding issues of right
and wrong, good and bad.
By moral education the following principles will be evident in the society:
1. By providing moral education human dignity will be increased.
2. It will promote respect to elders.
3. It will decrease prejudice.
4. Recognize interdependence among people.
5. It will avoid deception and dishonesty.
6. It will provide social security for each other.

MORAL EDUCATION THROUGH PHYSICAL EDUCATION:

Physical education programs are structured in such a way that they teach essential unity in the diversities of
national life. Physical education and sports try to inculcate them in the essential moral qualities, which are developed
among different individuals participating in various physical education activities and programs are as follows:
a. Inculcating Appropriate Values: Games and sports inculcate among the participants the right value of life like
cooperation, friendship, justice, truthfulness, etc., which are essential for national integration.
b. Providing Rich Experience: Physical educators and sportsmen from different states and countries exchange the
experience while they are playing and by this experience is shared.
c. Promoting Secularism And Religious Tolerance: Sports persons try to understand and appreciate the value,
ideas, qualities of other religion, castes, customs and traditions. They develop religious tolerance and respect of
other religions.
d. Promoting Sense of Responsibility: Sports and games assure responsibility in the minds of participants and this
leads to the responsibility towards nation and community.
e. Promoting Sense of Discipline: Discipline is inherent in games and sports. For sports persons self discipline
becomes a habit of life and such individuals tend to follow the rules and regulations in their social life also.
f. Inculcating Habit of Law Obedience: Sports and games demand strict obedience of rules governing them. For
the players obedience of law becomes a habit which in turn assists the process of national and international
integration.

UNIT V – SPORTS AND ENVIRONMENT

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INTRODUCTION:
Environment is surrounding around us. Healthy environment is the foundation of good health as it is safe, clean
and hygienic. Sports environment is considered as healthy and positive environment. It plays an important role in child
development. Sports environment promotes and helps to develop good health. Thus, it leads the man towards progress
and prosperity.
Sports environment has balanced form of natural and man-made environment. It does not cause much
disturbance in ecosystem. It also prevents player from various sports related accidents.

CONCEPT OF SPORTS ENVIRONMENT:

It is the surrounding around the playfield. It is also referred to as ‘Sports Environment’ and named as creative
laboratories. It consists of environment around the playfield, grounds, stadium, sports complex, health club, indoor
playfields, indoor halls, swimming pools, gymnasiums, podium, courts, parks, etc. Sports environment is meant for
physical activities like playing games and sports, practicing fitness works, playing fun games and recreational activities,
etc.
Sports environment means availability of proper infrastructure, equipments and conducive ambience for sports.
For example if a player is provided with proper ground, equipments, trainer/ Coach and experienced or senior players to
practice or complete with he would learn and perform better and will give his best in sports.
Sports environment re-energizes us with full of enthusiasm and creativity. It plays an important role in child
development. Sports environment is the base of healthy and positive environment. Sports environment is a need of
society. Sports environment should have proper playfield with all safety means, preventive guards and training
equipments.

NEED OF SPORTS ENVIRONMENT:

Sports Environment is considered as healthy and positive environment. Thus, it lays the foundation of healthy
life. It plays important role in child growth and development. Sports environment is safe, clean and healthy. Environment
plays an important role in the quality of an athletic performance. Environment factor’s include exposure to extreme heat,
cold, humidity, range of participants, enhancing the clarity of communication. It motivates individual to perform physical
activity in healthy sports environment. Its importance is given below:
i. Full Opportunity for Growth: Sports environment provides full opportunity for proper growth and
development of every individual.
ii. Safe Environment: Sports environment should be safe, clean and hygienic to perform various activities of
physical education programmes.
iii. Motivates to Perform: It motivates everyone to participate and perform physical activities in healthy
environment with full enthusiasm.
iv. Good Place for Fitness: It is good place to practice and develop fitness. Thus, efficiency is easily improved.
v. Prevents Accident and Health Problems: Sports environment prevents us from various health problems,
thus, health status is improved along with physical fitness.
vi. Better Organization: This environment is safe as well as convenient place for participation in games and
sports. It provides easy organization and better administration for games and sports.
vii. Easy for Competitors: It provides easy and good place to organize competition in games and sports as it is
convenient for players and organizers.
viii. Creative Laboratories: Sports environment is considered as creative and adventurous laboratories. It
provides sufficient place for our exploring and creative activities.
ix. Guides Health Education: This environment makes us to realize the importance of health education in our
life.
x. Social Interactive Place: Sports environment helps to learn and develop various social qualities in a healthy
and friendly environment.

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xi. Mass Collective Place: These are the places where mass level of people can collect and assemble and
perform activity.
xii. Good Place for Fun and Recreation: This environment is good place for fun, recreational and playing
activities. Thus, it energizes us fully.

ROLE OF INDIVIDUAL IN IMPROVEMENT OF ENVIRONMENT FOR HEALTH PROMOTION:

The individual can be a player, the captain of the team, a coach, a manager, etc. They can motivate others to play
and participate in the games and sports by telling them the benefits of sports. Because motivation by peer group can
be real source of energy for improving sports environment.
Physical Education is one of the important ways to improve sports environment. The Physical Education
professional can play the main and important role improving sports environment. They should provide theoretical
and practical knowledge of Physical Educati`on and Sports so that children learn more and interest for sports and
games be created. This will increase participation and will help in improving sports environment in the school.

ROLE OF INDIVIDUAL IN PREVENTION OF SPORTS RELATED ACCIDENTS:

Physical Education Teachers and Trainers/ Coaches play very important role. They shall see that there is no
obstacle in the ground. The ground is neat, clean and leveled. The equipment must be safe. The training should be
done in organized manner. Extra attention should be given to injury oriented sports like Cricket, Hockey, Football,
Archery, Javelin Throw, Discus Throw, Shot-put, etc. The most important is not to leave students unattended. The
Physical Education Teacher should be there to provide help at the time of injury or accident that may happen during
the game.

UNIT VI - YOGA

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 MEANING OF YOGA:
The term ‘yoga’ is derived from a Sanskrit word ‘Yuj’ which means join or union. Infact, joining the individual self
with the divine or universal spirit is called yoga. Yoga means "union of soul with the God”. According to Patanjali
(who is supposed to be the founder of yoga), the meaning of word ‘yuj’ is to stabilize the mind for the union of Atma
(soul) and Parmatma (Divine Soul). In simple words, yoga is a way to join God, i.e., merge of soul with God and
experience of oneness with Him. The correct meaning of yoga is to perform a task with excellence.
Patanjali, “Checking the impulses of mind is Yoga.”
Mahrishi Ved Vyas, “Yoga is attaining trance.”
In Bhagwat Gita, Lord Krishna says, “Skill in actions or efficiency alone is yoga.”
Satyapal, “Yoga is derived from Sanskrit word ‘yuj’ which means the union of soul with God.”
Swami Digambar Ji, “Yoga is the union of Atma and Parmatma.”
Shankracharya says, “Yoga is withdrawal of sense organs from the worldly objects and their control.”

Practically speaking, yoga is a life science which deals with the health of body and harmony of mind. The main
purpose of yoga is to provide sound body with tension-free and sound mind. The ultimate aim of yoga is ‘self-
identification and self-perfection’ which comes through ‘self-purification and self-realization’. So we can say yoga is a
way of life, a means to enjoy complete happiness, healthy and peaceful living. Union of Atma with Parmatma is
possible by the purification of body and mind.

IMPORTANCE OF YOGA:
Yoga is a ‘science’ as well as the ‘art of living’ for a healthy, happy and prosperous life, thus, its effects are
mostly internal. Regular practice of yoga develops and purifies body and mind to its optimal level. It develops proper
functioning of glands in a balanced form; it develops ability to control our sense organs to function properly. It relaxes
our stresses and tensions to lead a peaceful life. It cures many chronic diseases to benefit health of the individual. The
effects are as under:
i. Improves cardiovascular system: Yoga asanas and pranayams improve the efficiency of cardiovascular system, thus
endurance is highly developed with sufficient level of strength ability. It strengthens respiratory muscles and other
organs to optimum level.
ii. Away from cardiac problems: Yoga practice cures and improves the efficiency of heart. It keeps us away from
cardiac problem. Heart and abdominal viscera get gentle massage by asanas and pranayama.
iii. Proper functioning of digestive organs: Yoga’s asanas, pranayams and its kriyas improve the efficiency of digestive
organs. The digestive glands function properly. Moreover, it develops high level of immunity.
iv. Control over sense organs: Yoga practices develop the ability to control the sense organs. It develops them to
function properly according to the individual needs. It also relaxes the body from its pains and thus stabilizes mind.
v. Relaxes stresses and tensions: Yoga relaxes the body and mind. It removes the stresses, tensions and worries.
Thus, it freshens our mind and soul completely.
vi. Develops concentration: Various techniques of yoga develop the concentration to great extent, thus memory
recall ability increases. The meditation techniques stabalise the deflected mind in proper direction.
vii. Good posture: Yogic asana tones up body and its muscles. It sharpens the body to look attractive. It reduces
excessive fat from the body, thus prevents obesity. It also regulates proper diet according to individual needs.
viii. Removes ortho problems: Many types of chronic ortho problems like arthritis, joint pain, spondilitis, backache,
etc. can be prevented and cured through yoga.
ix. Cures diseases: Yoga practice prevents and cures many types of diseases like cold, cough, asthma, gastric
problems, constipation, piles, high blood pressure, etc.
x. Prevents premature ageing: Yoga techniques prevent premature ageing, thus old age factors can be delayed and
optimum healthy living can be attained.
xi. Improves health and hygiene: Yoga practices improve the health and develop hygienical habit of the individual.
Thus, healthy, happy, peaceful and prosperous life can be achieved.

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YOGA AS HERITAGE OF INDIA
Indian cultural is very old and very wide. Yoga has been part of this old cultural heritage, it had originated in India
many years ago. Yoga is a complete science of life that has deep roots in Indian society in the past. It is the oldest system
of personal development of body, mind and soul which had developed through idealistic experience. The ancient yogis
had profound understanding of man’s essential nature and the needs to live in harmony with self and his environment.
They perceived that body is a vehicle; mind is driver; the soul is man’s true identity whereas emotions are the driving
force which pulls the body vehicle.
No one knows the exact origin of yoga. There are certain proofs of yoga in Upanishads and Purans. In ancient
times, yoga’s cultural values had no written records but it was inherited from generation to generation through Brahmins
or gurus (teacher). It was taught in the form of educational patterns to good ones like shishya (student) at gurukuls
(schools). In the epic book of Aryans called ‘Vedas’ there is mention of yoga. It was further explained in detail in the book
‘Patanjali’. In the epic era, yoga has been described in hold book ‘Ramayana’ where its meditation part has been
explained. In ‘Geeta’, Lord Krishna had explained the importance of yoga in life; how to perform it; how it helps the
individual in exploring the inner strength and to purify soul, etc. in many old temples there have been depiction of yoga
asanas and pranayams. Many sculptures in old temples had proved their importance in Indian society in the past.
The cultural heritage of yoga was lost during the Mughal and British periods. Mughals believed that yoga was a
big hindrance in their monarchy kingdom. Thus, the culture of yoga was ruined. British did not give importance to it. It
was disliked by a few people.
Today modern world has understood the importance of yoga in the life and it is again back in our society. Media
plays an important role in highlighting yoga for everyone. Many saints or gurus or experts have taught the therapeutic
effects of yoga. The yogic techniques have developed the inner strength of the individual which is worldwide accepted.
In modern times, yoga is recognized for its fitness, meditative and therapeutic effects.

ELEMENTS OF YOGA:
According to ashtang yoga from Patanjali, it has suggested eight-fold process to attain purification of body and
mind to achieve union of Atma with Parmatama. They are:
i. Yama: There are universal commandments or morality guidelines for good behavior in society; in other words,
these are the basic principles for the benefit of society. They are named as Ahinsa, Satya, Asteya, Brahmacharya,
Aparigraha, which means non-violence, truthfulness, honesty, non-steal, absence of lust.
ii. Niyama: These are personal observances or self-purification by discipline; in other words, these are principles for
making individual healthy. They are named as Sauch, Santosh, Tapa, Swadhayaya, Ishwar-Pranidhana which means
hygienic habits, proper diet, sleep, rest, contentment, routine work, etc.
iii. Asana: These are slow stretching activities performed to improve the whole body fitness.
iv. Pranayama: This is a systematic and rhythmic control of breathing performed to improve the internal functioning
of the whole body. Many types of kriyas are also practiced in these.
v. Pratyahara: These are performed to improve intellectual capability by withdrawal of the senses. It develops inner
mental strength by controlling sense organs or withdrawal of sense organs from worldly pains.
vi. Dharana: Fixing the attention on single object, i.e., high concentration. These should be performed under the able
guidance of a guru or teacher who guides for maximum development and control of senses.
vii. Dhyana: It is the process of controlling the mind through meditation. It develops high levels of concentration.
viii. Samadhi: It is the state of super-consciousness where ‘dhayana’ reaches its climax. It is also the state of union with
God, i.e., merging consciousness and salvation.
People are of the opinion that it takes many births and constant practice to attain all stages of yoga. After
attaining the final stage, one is free from the bondage of birth and death. On the path of achieving these states, one
gains a lot of wonderful powers by which performing miracles are possible.

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 UNIT VIII - SPORTS MEDICINE FIRST AID AND REHABILITATION

MEANING OF SPORTS MEDICINE:

Sports medicine, also known as sport and exercise medicine (SEM), is a branch of medicine that deals with
physical fitness and the treatment and prevention of injuries related to sports and exercise. Although most sports teams
have employed team physicians for many years, it is only since the late 20th century that sports medicine has emerged
as a distinct field of health care.

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 Sports medicine is an area of medical practice concerned with the treatment of injuries resulting from athletic
activities. A physician practicing sports medicine focuses on sports-related medical services. This may include
preventative measures such as conditioning and injury prevention, as well as treatments such as osteopathic
manipulation, rehabilitation, or injections. Sports medicine physicians will often treat athletes with back pain due to
strain and injury placed on the back from various sports including bicycling, weight lifting, running, and golf.
Sports Medicine is a special division of Health Care Sector, which takes care of physical fitness and injuries
associated with sports & exercise.

IMPORTANCE OF SPORTS MEDICINE:

Sports Medicine is a special division of Health Care Sector, which takes care of physical fitness and injuries
associated with sports & exercise. Importance of sports medicine is given below –
 Identification of talent.
 Formation & Evaluation of Physical Education Program.
 Development of field and laboratory tests (Fat percentage, lung capacity, heart volumes, etc).
 Prevention of accidents & injuries.
 Provides sound principles for sports training.
 Treatment of sports injuries.
 Provides guidelines on drugs and doping.
 Detection of drug use in sport.
 Provides guidelines and principles of exercise for different age groups.
 Tells about the right food, nutrition and supplements.
 Effect of environment.
 Warming and cooling principles.
 Provides knowledge about sports kit, guards and protector.

DOPING:
Doping is use of banned performance enhancing drugs in sports. It is using of prohibited substances or methods to
improve sports performance. In other words, it is use of performance enhancing drugs in sports to improve performance
of athletes. Doping is defined as use of drugs or blood products to improve sports performance.
The use of drugs to enhance performance is considered unethical and banned by International Olympic Committee
(IOC). IOC wants dope free clean sports. The reasons for the ban are mainly the health risk, equal opportunity for
athletes to compete, alleged exemplary effects of clean (doping free) sports for all. Doping methods might harm the
health of athletes and might be fatal.
Doping in sports are taken during training or competition days. There are various types of doping substances –
a. Drugs Administration: There are various types of drugs that can be used by athletes to enhance performance. For
example – amphetamines, morphine, opium, estradiol, peptide hormone, aspirin, beta-blockers, etc.
b. Blood Doping: It is also named as Erythropoietin (EPO). It may or may not involve use of drugs. Blood doping is
the process of increasing the Red Blood Cells (RBCs) by administration of blood transfusion. Increased amount of
RBCs helps in strength and endurance activities. This can be done by injecting extra RBCs either from donor of
previously harvested own blood or taking drug to increase RBCs production.
c. Gene Doping: Gene doping is defined as non-therapeutic use of cells, genes, genetic elements or the modification
of gene to enhance sports performance. It is actually altering the individual human DNA index.

DRUGS FOR DOPING:

There are various types of drugs that can be used by athletes to enhance performance. These are chemicals or
synthetic products such as –
a. STIMULANTS: These are chemicals which have direct effect over central nervous and cardiovascular systems.
These drugs improve work output ability by reducing the feeling of fatigue. Stimulants are group of those drugs that
tends to increase alertness and physical activity. It increases the heart rate and reduces the reaction time. Examples

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 of these are caffeine, amphetamines, ephedrine, etc. They are used to increase endurance and speed. Its toxic
effects are aggression, violent behavior, blurred vision, dizziness, irregular heartbeat, Etc.
b. NARCOTICS: These are drugs which make people slow and sleepy. They are good pain killers. They help in long
endurance activities. They are used during training period to remove the feeling of restlessness and tiredness.
Examples of these drugs are morphine, opium, heroin, methadone, cocaine, etc. These drugs have various side
effects like slow response, decline in activity, addiction, loss of concentration, nausea and vomiting, etc.
c. STEROIDS: These are very strong chemicals which are used by players during training period. They promote
growth and healing process. These are effective for speed, power and strength activities. They are usually made from
animal sex organs. They increase the heart rate, body temperature, respiration, body weight, muscle mass, blood
circulation; faster healing and re-building of tissues, etc. they adversely affect the body leading to heart attack, cause
cancer, infertility (in females), male voice (in females), hair shedding, decrease in sexual power, muscular body (in
females), hypertension, aggressive behavior, etc.
d. GROWTH HORMONE: These are usually animal hormones/proteins used for increasing the muscle mass, height
and size of body. These are generally used by bodybuilders, throwers, jumpers, basketball players, etc. they affect
adversely leading to unbalanced height and size; postural deformity may arise: bones may be defected, may lead to a
lot of overweight, etc.
e. BETA-BLOCKERS: These are anxiety reducing agents which are used in games that involve concentration and risk.
They reduce the anxiety, lower the heart rate, reduce body temperature, reduce stress and relax muscles (without
loss of control). These are generally used by shooters, sky divers/jumpers, motor racing players, etc. they cause
serious health problems in later age.
f. DIURETICS: These drugs eliminate fluid from the body. The person reduces body weight in very short period.
These are generally used by wrestlers, judo and boxing players. These drugs increase urine secretion. These drugs
reduce the natural appetite; may lead to mal nutrition, under nutrition: body fainting, dehydration, etc.
g. BLOOD DOPING: It is an illicit method of improving performance by artificial boosting the blood ability to bring
more oxygen to muscles. Blood doping increases the hemoglobin in blood stream. Thus oxygen carrying capacity
increases resulting improved endurance. Erythropoietin (EPO) is hormone produced by kidney which promotes red
blood cells (RBC). This method is used by long distance runners, cyclists, swimmers, etc., to improve endurance.
These drugs cause great loss to health like dehydration, heart attack, blood infection/diseases, etc. The common
method of blood doping is through blood transfusion or by injecting EPO.

FIRST AID:
The term ‘First Aid’ was adopted officially in England for the first time in 1879 by the St. John Ambulance Association.
First aid means the treatment given to the casualty till proper medical aid comes. In other words, the first aid is the
process of carrying out the essential emergency treatment of an injury/illness in order to benefit the casualty till the
proper medical services are rendered.
First aid is the immediate and temporary care given to the victim of an accident or sudden illness. Purpose of first aid
is an immediate care till the medical aid is given by the competent and qualified medical personal.
The purpose of ‘First Aid’ is to preserve life, assist recovery and prevent aggravation of the condition, until the
services of a doctor can be obtained, or during transport to hospital or to the casualty’s home.

REHABILITATION:
Rehabilitation has been defined as “the combined and coordinated use of medical, social, education and vocational
measures for training and retraining the individual to the highest possible level of functional ability”. It includes all
measures aimed at reducing the impact of disabling and handicapping conditions and at enabling disabled and
handicapped to achieve social integration.
The experts have identified the following areas of concern in rehabilitation:
a. Medical Rehabilitation – restoration of function.
b. Vocational Rehabilitation – restoration of the capacity to earn a livelihood.
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 c. Social Rehabilitation – restoration of family and social relationship.
d. Psychological Rehabilitation – restoration of personal dignity and confidence.

SPORTS INJURIES:
Sports injuries are injuries that happen while playing sports or exercises. Some due to accidents in sports, other can
result from poor training, practices or improper gear. Some players get injured when they are not proper conditioned,
warm up, etc. some common injuries are sprain, strain, bruise, laceration, fracture, dislocation, etc.
Injuries among players/athletes may be classified into two basic categories –
1. Acute Injuries: These are caused by a sudden trauma. Common acute injuries among young sports
persons/athletes include sprains, strains, contusions and fractures, etc.
2. Overuse/Chronic Injuries: Not all injuries are caused by a single, sudden twist, fall, or collision. A series of small
injuries to immature bodies can cause minor fractures, minimal muscle tears, or progressive bone deformities,
known as overuse injuries or chronic injuries. For example little league elbow, golfer’s elbow, stress fractures, etc.

DEHYDRATION:
When the body fluid level become depleted through increased sweating or inadequate fluid intake, dehydration can
occur. Dehydration happens when our body doesn’t have as much water as it needs. Without enough, our body can’t
function properly. One can have mild, moderate, or severe dehydration depending on how much fluid is missing from
his/her body. Dehydration is associated with reduction in sports performance. High temperature, humidity and
strenuous exercises will increase the amount of fluid loss as sweat. Usually we replace the lost liquid by drinking fluids
and eating foods that contain water. If one loses too much water or don’t drink and eat enough, he/she can get
dehydrated.
Main causes of dehydration are – sweating, vomiting, diarrhea, frequent urination, fever, burns, etc.
PREVENTION OF DEHYDRATION:
To prevent dehydration adequate fluid intake before, during and after exercise is important.
Before Exercise: Approximately 500 – 1000ml of fluid during the hours prior to exercise will be suitable.
During Exercise: It is important to find a fluid that is pleasant to drink in regular intervals but in less quantity at one
time. This can be achieved by ingesting between 600 – 1200ml per hour. Drinks containing certain salts should be
consumed for rehydration.
After Exercise: Drinks containing electrolyte should be taken which are useful for recovery.
SIGNS AND SYMPTOMS OF DEHYDRATION:
 Thirst, dry or sticky mouth.
 Dry, cool skin.
 Headache.
 Muscle cramps.
 Not peeing or having very dark yellow pee .
 Feeling dizzy.
 Rapid heartbeat.
 Rapid breathing.
 Sunken eyes.
 Sleepiness, lack of energy, confusion or irritability, fainting.
HEAT STROKE:
Heat stroke is a serious medical emergency in which the body’s cooling system stops working and the core
temperature raises to dangerous level. Heat stroke can kill or cause damage to the brain and other internal organs.
Although heat stroke mainly affects people over age 50, it also takes a toll on healthy young athletes. Heat stroke often
occurs as a progression from milder heat-related illnesses such as heat cramps, heat syncope (fainting), and heat
exhaustion. But it can strike even if you have no previous signs of heat injury.
SYMPTOMS OF HEAT STROKE:
The hallmark symptom of heat stroke is a core body temperature above 104 degrees Fahrenheit. But fainting may be the
first sign. Other symptoms may include:
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  Throbbing headache.
 Dizziness and light-headedness.
 Lack of sweating despite the heat.
 Red, hot, and dry skin.
 Muscle weakness or cramps.
 Nausea and vomiting.
 Rapid heartbeat, which may be either strong or weak.
 Rapid, shallow breathing.
 Seizures or unconsciousness.
FIRST AID FOR HEAT STROKE:
Move the person to an air-conditioned environment or at least a cool, shady area and remove any unnecessary
clothing. Apply ice packs to the patient's armpits, groin, neck, and back. Because these areas are rich with blood vessels
close to the skin, cooling them may reduce body temperature. Give cold water to him/her for drinking.
PREVENTION OF HEAT STROKE:
To prevent heat stroke one should acclimatize to hot conditions slowly, stay hydrated, avoid exercising during hotter
part of the day. Replace simple electrolyte with sports drinks. Wear clothing made of fabrics like cool max, dry-max,
climacool, etc. Use sunscreen to prevent sun burns.

EXERCISE INDUCED ASTHMA:

Like it sounds, exercise-induced asthma is asthma that is triggered by vigorous or prolonged exercise or physical
exertion. Most people with chronic asthma experience symptoms of asthma during exercise. However, there are many
people without chronic asthma who develop symptoms only during exercise.
In exercise-induced asthma, the muscle bands around the airways are sensitive to these changes in temperature and
humidity and react by contracting, which narrows the airway. This results in symptoms of exercise-induced asthma,
which include:
 Coughing with asthma.
 Tightening of the chest.
 Wheezing.
 Unusual fatigue while exercising.
 Shortness of breath when exercising.
The symptoms of exercise-induced asthma generally begin within 5 to 20 minutes after the start of exercise, or 5 to 10
minutes after brief exercise has stopped.
PREVENTION AND TREATMENT OF EXERCISE INDUCED ASTHMA:
 Always use your pre-exercise inhaled drugs before beginning exercise.
 Perform warm-up exercises and maintain an appropriate cool down period after exercise.
 If the weather is cold, exercise indoors or wear a mask or scarf over your nose and mouth.
 Avoid exercising outdoors when pollen counts are high (if you have allergies), and also avoid exercising outdoors
when there is high air pollution.
 Restrict exercise when you have a viral infection.
 Exercise at a level that is appropriate for you.

Again, asthma should not be used as an excuse to avoid exercise. With proper diagnosis and treatment of asthma,
you should be able to enjoy the benefits of an exercise program without experiencing asthma symptoms.

ACHES AND PAIN OF UNKNOWN ORIGIN:

Idiopathic pain is also called pain of unknown origin. This is the term doctors use for chronic (long-term) pain, lasting
6 months or longer, that has no identifiable cause. Although its origin is often a mystery, idiopathic pain is very real.
For example, some people feel persistent idiopathic facial pain. They may experience stabbing or burning pain in the face
and there is no identifiable nerve or tissue damage that is causing it.

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 Idiopathic pain may have an unknown origin from the time it begins. It's also possible for this type of pain to remain
long after you've healed from a medical condition or injury when, normally, the pain should have stopped.
There are a number of diseases and conditions in which the origin of pain may be known or idiopathic. These include:
 Fibromyalgia syndrome featuring widespread pain, cognitive impairment (problems with thinking and
reasoning), and fatigue.
 Multiple sclerosis (MS), which can cause pain related to nerve damage and physical disability.
 Peripheral neuropathy, which causes pain as well as numbness and tingling.
 Interstitial cystitis, which can cause urinary tract and bladder pain.
 "Ice-pick" headaches, featuring pain in the optic (eye) nerves.
 Tempor-mandibular joint disorder (TMJD), featuring jaw pain and headaches.
 Fluid pressure in the brain, which can cause headaches as well as dizziness and vision loss.
 Vulvodynia, pelvic pain in women when there is no identifiable hormonal, nerve, soft tissue, chemical, or
infectious cause.
 Interstitial pulmonary fibrosis, which can cause chest pain as well as a cough and shortness of breath.
 Irritable bowel syndrome (IBS), featuring pain in the digestive tract.

TENDINITES:
Tendinitis is a common sports injury that often occurs from overuse. Tendinitis can cause deep nagging pain that is
caused by inflammation of tendons. Tendons are tough fibrous tissues throughout the body that connect muscles with
bones. The various reasons for tendonitis are stress of repeated motion, a traumatic injury or biomechanic issues. When
this happens, the smooth motion of tendons become painful. This irritation is called tendinitis (inflammation of tendon).
CAUSES OF TENDINITES:
 Overuse of muscles.
 Improper warming up before competition.
 Trauma to the soft tissue of the body (e.g., muscle of tendon).
 No complete rest after exercise.
 Without applying biomechanical principles in sports.
TYPES OF TENDINITES:
1. Tennis elbow.
2. Golfer’s elbow.
3. Little league elbow.
4. Achilles tendinitis.
5. Rotator cuff tendinitis.
6. Wrist tendinitis.
7. Tendinitis of knee, etc.
TREATMENT OF TENDINITES:
Tendinitis is treated by icing, rest, stop exercising, physical-therapy, rehabilitation training program and proper
conditioning before competing.
If pain is still there, use Ibuprofen drug.

STRESS INDUCED FRACTURES:

A stress fracture is an overuse injury. It occurs when muscles become fatigued and are unable to absorb added
shock. Eventually, the fatigued muscle transfers the overload of stress to the bone causing a tiny crack called a stress
fracture.
Stress fractures often are the result of increasing the amount or intensity of an activity too rapidly. They also can be
caused by the impact of an unfamiliar surface, improper equipment and increased physical stress.
Most stress fractures occur in the weight bearing bones of the lower leg and the foot. More than 50% of all stress
fractures occur in lower leg.

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TREATMENT OF STRESS FRACTURES:
The most important treatment is rest. Individuals/sportspersons need to rest from the activity that caused the stress
fracture, and engage in a pain free activity for 6 – 8 weeks within which most stress fracture heal.
If the activity that caused stress fracture is resumed too quickly, larger, harder to heal stress fractures can develop.
Re-injury also could lead to chronic problems where the stress fracture might never heal properly.

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