CBSE Class 12 Physical Education Answer key 2024

The Central Board of Secondary Education has successfully conducted the Class 12 Physical Education Exam today 12 March 2024. As the exam was concluded, our in-house experts provided you with the CBSE Class 12 Physical Education Answer key 2024 on this page. Although the Class 12 Physical Education Answer key is unofficial, it is error-free, and students can match their responses with the answers given in the Class 12 Physical Education Answer key. Stay tuned with us, to get the CBSE Class 12 Physical Education Answer key for all sets at the earliest.

Physical Education Answer Key

The CBSE Class 12 Physical Education Exam was concluded at 1:30 p.m. After returning home from the center, students hurry to the Internet to look up the CBSE Class 12 Physical Education Answer Key 2024. Using the Class 12 Physical Education Answer Key 2024, students may compare their responses to all of the exam questions and forecast their grades. Our pros are prepared to provide students with Physical Education Class 12 Answer Key 2024, eliminating the need for them to visit other websites. Students should bookmark this page and return to it frequently since we provide the Class 12 Physical Education answer key 2024 for all sets before anyone else.

Physical Education Class 12 Answer Key 2024

While Physical Education is not a core subject, it is a high-scoring topic and therefore a popular choice among students. Scoring well on the CBSE Class 12 Physical Education examination would help pupils improve their overall performance in the 12th board exams. The CBSE Class 12th Physical Education paper was worth 70 points, and students had three hours to complete it. Students were given 15 minutes to evaluate the questions before starting to write. Let’s take a short look at the CBSE Physical Education Class 12 Answer Key 2024 Highlights.

Particulars	Details
Exam Conducting Body	Central Board of Secondary Education (CBSE)
Name of Examination	CBSE Class 12 Board Examination 2024
Subject	Physical Education
Mode of Exam	Offline
Exam Duration	3 Hours
Medium of Exam	English / Hindi
Type of Questions	MCQs, Short and Long Answer Type Questions
Theory Marks	70
Practical / Internal Assessment	30
Total Marks	100
Passing Marks	33% in aggregate
Negative Marking	No

Class 12 Physical Education Answer key 2024 for all sets 1, 2, 3, 4

Students should seek the right answers to each question in the CBSE class 12 Physical Education Test paper once the exam is completed. Adda247 Experts are constantly evaluating the CBSE class 12 Physical Education questions and answers. CBSE physical education class 12 answer key 2024 with 100 % correct solutions for all sets will soon be given on this page, stay connected with us.

Q. In partial curl up test the difference between two parallel lines is?

Answer. 6 Inches

Q. Which of the following is NOT the cause of Food Intolerance?
(a) Toxins formation due to food poisoning
(b) Absence of an enzyme
(c) Roughage
(d) Gluten
Answer: (c) Roughage

Q. Which of the following pranayama is helpful to reduce obesity?
(a) Kapalbhati Pranayama
(c) Suryabhedan Pranayama
(b) Anulom Vilom Pranayama
(d) Sitili Pranayama
Answer: (a)

Q. International Paralympic Committee was formed in:
(a)1985
(b) 2003
(c) 1989
(d) 2001
Answer: (c) 1989

Q. Given below are two statements labelled Assertion (A) and Reason (R).
Assertion (A): The Basal Metabolic Rate (BMR) is the number of calories needed to maintain body function at resting condition.
Reason (R): A person who does not engage in any work, still requires energy for the functioning of their internal organs.

In the context of the above two statements, which of the following option is correct?
(a) Both Assertion (A) and Reason (R) are true and Reason (R) is the correct explanation of the Assertion (A).
(b) Both Assertion (A) and Reason (R) are true, but Reason (R) is not the correct explanation of Assertion (A).
(c) Assertion (A) is true, but Reason (R) is false.
(d) Assertion (A) is false, but Reason (R) is true.

Answer: (a) Both Assertion (A) and Reason (R) are true and Reason (R) is the correct explanation of the Assertion (A).

5. Given below are Explanation in function List-II: of Sports Management in Likagra and their Explanation in List II

List-1	List-II
I. Planning II. Controlling III. Directing IV. Staffing	1. It is a function of guiding, inspiring and instructing people to accomplish organizational goals. 2. Preparing a layout for the future course of action. 3. Ensuring that proper talent is serving that specific job. 4. Establishing performance standards, measuring actual performance and comparing them for irregularitien.

Match the items of List-I with List-II and choose the correct option from the following:

Answer: (c) 1-2, II-4, III – 1, IV – 3

6. Given below are two statements labelled Assertion (A) and Reason (R).
Assertion (A): In a normal standing posture, both knees touch each other, while there is a gap of 3-4 inebes between the ankles.
Reason: It occurs due to Genu Valgum and it can develop due injury or infection in the knee or leg, rickets, severe lack of D and calcium, obesity, or Jage Chritis in the knee.
In the context of the above statements, which one of theoption is correct?
(a) Both Assertion (A) and Reason (R) are true and Reason (R) is the the correct explanation of the Assertion (A).
(b) Both Assertion (A) and Reason (R) are true, but Reason (R) is not the correct explanation of Assertion (A).
(c) Assertion (A) is true, but Reason (R) is false.
(d) Assertion (A) is false, but Reason (R) is true.

Answer:(a) Both Assertion (A) and Reason (R) are true and Reason (R) is the the correct explanation of the Assertion (A).

7. In which of the following fitness component an athlete gives better performance, if he/she has more slow twitch fibre in comparison to fast twitch fibres.
(a) Speed
(c) Endurance
(b) Strength
(d) Flexibility

Answer:(c) Endurance

8. Identify the factor which decreases equilibrium.
(a) Larger bани
(c) Lower centre of gravity
(b) Greater weight
(d) Higher centre of gravity

Answer:(c) Lower centre of gravity

9. Identify the characteristic of intovert personality.
(a) Meet unknown people easily
(b) Self-centered
(c) Highly socialized
(d) Expressive nature

Answer:(d) Expressive nature

10. Jump for smash in volleyball is an example of
(a) Static strength
(c) Explosive strength
(b) Maximum strength
(d) Strength endurance

Answer:(c) Explosive strength

11. Which of the following is the objective of Intramural competition?
(a) To achieve high performance
(b) To provide career opportunities
(c) To promote health and fitness
(d) To promote cultural and economic development

Answer:(c) To promote health and fitness

12. According to W.H.O. (World Health Organisation) recommendations, children of _________ should be engaged in physical activities for 180 minutes and should have 10-13 hours of good quality sleep per day.

Answer: (b) 1-2 year

13. Identify the sans shown in the picture given below and choose the correct option from the following:

(a) Bhujangasana
(c) Pawanmuktasana
(b) Katichakrasana
(d) Shalbhasanu

Answer:(a) Bhujangasana

14. Which is the main governing body responsible for the organization of Deaflympics?
(a) World Deaf Champions Committee
(b) National Sports Federation
(c) International Co-ordinating Committee for Disabled Sports
(d) International Committee of Sports for the Deaf

Answer:(d) International Committee of Sports for the Deaf

15. Body Mass Index is one of the common ways of assessing Healto body weight. Which of the following BMI ranges is considered for healthy weight?
(A) 25.0-29.0
(b) 30.0-84.9
(c) 18.5-24.9.
(d) 35.0-39.9

Answer:(c) 18.5-24.9.

16. In partial curl-up test the difference between two parallel lines is
(a) 8 inches
(b) 4 inches
(c) 6 inches
(d) 10 inches

Answer:(b) 4 inches

17. Goal setting is a_____________  approach, under motivational technique.
(a) Cognitive
(c) Social
(b) Pedagogical
(d) Facilitation

Answer:(a) Cognitive

18. Which functional fitness component of senior citizens is determined in the test shown below ?

(b) Upper Body Flexibility
(a) Physical Mobility
(c) Lower Body Flexibility
(d) Upper Body Strength

Answer:(c) Lower Body Flexibility

(For Visually Impaired Candidates Only)
Which of the following test determines the upper body strength of a senior citizen ?
(a) Chair Stand Test
(c) Arm-Curl Test
(b) Back Scratch Test
(d) Chair sit and Reach test

Answer:(b) Back Scratch Test

SECTION-B (Attempt any 5 questions)

19. Describe the second class lever with suitable example from sports.
20. Enlist four test items of Johnson – Metheny Test of Motor Educability
21. Write a short note on ‘Menarche’.
22. Enlist four asanas those help to control asthma.
23. Write any two advantages of physical activities for Children With Special Needs (CWSN).
24. Mention any two types of friction by giving suitable examples from sports.

SECTION-C (Attempt any 5 questions)

25. Mr. X performed the Harvard step test for 275 seconds and his pulse in 1-1.5 min after exercise was 100. Write the formula of the fitness index score for the Harvard step test and calculate the fitness index score of Mr. X.
26. Comment on the concept of Talent Identification’ and “Talent Development’.
27. Explain the responsibilities of any two committees during sports competitions.
28. Explain the procedure and benefits of any one asana for back pain.
29. Write a short note on the Female Athlete Triad.
30. Describe any three physiological changes due to aging.

SECTION-D (Internal choices available)

31. A survey in an inclusive school setup found the discrepancies between the participation of normal and special child during annual sports meet. Study the table given below carefully-

Based on the above study and your knowledge, answer the following questions:
(a) As per the above table, in __________________ event, there is no participation of Special Child.
(b) Participation of students with disabilities in regular physical education classes is known as_________
(c) Enlist any two strategies to make physical activities accessible for children with special needs.
(d) Motto of Special Olympic is__________________
OR
(d) The motto of Paralympic is______________

(For Visually Impaired Candidates Only)

Write short notes on ‘Paralympics’ and ‘Special Olympic’.

32. Study the pictures given below :

Based on the above study and your knowledge, answer the following questions:
(a) Which type of fracture you see in image-1?
(b) When a bone breaks diagonally as shown in image-2, it is known as___________
(c) _______________ fracture occurs when the broken ends of the bones are jammed together by the force of the injury.
(d) In which type of fracture bone is broken, splinted, or crushed into number of pieces?

Class 12 Physical Education Board Question Paper 2024

The  CBSE Class 12 Physical Education Board Paper 2024 PDF is given below. Using the CBSE Class 12th Physical Education Answer key 2024 and Question Paper, you can check how many correct attempts you made.

CBSE Class 12 Physical Education Question Paper 2024 PDF

Class 12 Physical Education Exam Analysis 2024

According to the students, the Physical Education Question Paper was easy and straightforward. In the CBSE Class 12 Physical Education Paper Analysis 2024, We assess the question paper based on the number of erroneous questions, the number of questions that are not in the syllabus, and the difficulty level of the questions. This section includes a section-by-section examination of the Class 12 Physical Education Paper based on feedback from students and professionals.

Parameter	CBSE Class 12 Physical Education Exam Analysis
Overall difficulty level of the paper	Moderate
Difficulty level of Section A	Easy to Moderate
Difficulty level of Section B	Moderate
Difficulty level of Section C	Moderate to Tough
Difficulty level of Section D	Moderate to Tough
Difficulty level of Section E	Tough
Overall expected a good score	To be updated Soon

Class 12 Physical Education Paper Analysis 2024 by Students

We talked to the students who took today’s Physical Education Paper outside the exam center. Most of the students rated the paper as easy to moderate level in difficulty level. Check out the Student’s reviews on the Class 12 Physical Education Paper below.

• According to the students, the Physical Education Question Paper was straightforward to understand.
• Everything was based on the prescribed syllabus and the NCERT.
• Sections A and B, which consisted of MCQs and extremely short-answer questions, were simple to complete.
• Sections D and E were relatively lengthy.
• The language used in the questions was straightforward, making it easier for pupils to understand the needs of the questions.
• Overall, almost all of the students found the CBSE Class 12 Physical Education paper to be easy, and they hope to do well in the exam.

CBSE Class 12 Physical Education Paper Analysis 2024: Experts’ Review

Subject experts reviewed the CBSE Class 12 Physical Education paper and deemed it to be easy in terms of difficulty. A full expert analysis can be seen below:

• The subject teachers thought the paper was easy on the difficulty level.
• The paper pattern follows the one described in CBSE’s official sample paper.
• Long-answer questions were easy yet lengthy.
• Students who have thoroughly covered the course will be able to perform well in the exam.

Physical Education Answer Key & Marking Scheme

The CBSE Class 12 Physical Education Answer Key 2024 and marking scheme may assist students in anticipating their exam results. The CBSE Class 12 Physical Education Core test 2024 was worth 70 points and was to be completed in three hours. The Class 12  Physical Education question paper will be divided into Five sections namely Section A, Section B, Section C, Section D, and Section E . Check the details listed below:

The Class 12 physics education paper consisted of 37 questions broken into five sections. 18 of the 37 questions were multiple-choice and carried one mark each.

Section A (MCQs): 1 mark each for questions 1-18.
Section B (Very Short Answer Type Questions): Questions 19-24, each worth two points.
Section C (Short Answer Type Questions) – Questions 25-30, each worth three points.
Section D (Case Study Questions) – Questions 31-33 are worth four points each.
Section E (Long Answer Type Questions) – Questions 34-37, each worth 5 points.

Answer Key of Physical Education Class 12 2024 of Last year

Candidates can also check the CBSE answer key of physical education class 12 2024 of Last year.

Q.1 “Asanas can be used as a preventive measures.” Comment.

Asanas As preventive measures:

• Bones and joints become strong
• Circulation of blood becomes normal
• Immune system is strengthens
• Respiratory organs become efficient
• Enhancement in the efficiency of excretory system
• Muscles become strong
• Stress management
• Emotionally balanced
• Spiritual development
• Provide relaxation
• Reduces mental tension
• Improve concentration

Q.2 What is active and passive flexibility?

Active Flexibility: Active flexibility is the amount that we can use our own muscles to move into an end-range position.

Passive Flexibility: Passive flexibility is the amount that we can move into an end range with help from an external force, whether it’s pulling with a strap, pushing from a coach, or gravity pressing us to the floor as it does in a split.

Q.3 “Extrinsic motivation sometimes may kill intrinsic motivation.” Justify.

Extrinsic motivation sometime may kill intrinsic motivation because in extrinsic motivation an athlete initiates and sustains an activity as a result of external pull, attraction, forces, incentive, etc. Sooner or later the athlete loses interest and quits sport when the rewards etc. are no longer forthcoming.

Q.4 Define disability and list down any two types of disability.

A disability is defined as a condition or function judged to be significantly impaired relative to the usual standard of an individual or group. The term is used to refer to individual functioning, including physical impairment, sensory impairment, cognitive impairment, intellectual impairment mental illness, and various types of chronic disease.

1. Mobility and Physical Impairments

This category of disability includes people with varying types of physical disabilities, including:

• Upper limb(s) disability
• Lower limb(s) disability
• Manual dexterity
• Disability in co-ordination with different organs of the body

Disability in mobility can be either an in-born or acquired with age problem. It could also be the effect of a disease. People who have a broken bone also fall into this category of disability.

2. Spinal Cord Disability

Spinal cord injury (SCI) can sometimes lead to lifelong disabilities. This kind of injury mostly occurs due to severe accidents. The injury can be either complete or incomplete. In an incomplete injury, the messages conveyed by the spinal cord are not completely lost. Whereas a complete injury results in a total dis-functioning of the sensory organs. In some cases, spinal cord disability can be a birth defect.

Q.5 Describe any 2 objectives of first aid.

1. Preservation of life

Providing CPR or attending to a choking person are two examples of life preservation in a first aid course. Maintaining air circulation in the body and clearing blocked airways while waiting for medics prevents other severe conditions, like brain damage and even a heart attack, which can happen within minutes.

2. Prevention of illness or injury from escalating

As part of first aid training, you’ll learn how to contain wounds and attend to injuries to prevent further spread or damage. For example, if the patient is bleeding profusely, the first aider’s goal is to do their best to stop the bleeding until professional medical care arrives.

Q.6 Elucidate any 2 types of coordinative ability with suitable examples.

Coordination ability means an ability to quickly and purposefully perform difficult Spatio-temporal movement structures. There are many types of abilities. Three of them are listed below.

• Coupling ability: It is the ability to coordinate body part movements in relation to a definite goal, oriented body movement.
• Balance ability: It is the ability to maintain a balance between body movements. Both static, as well as dynamic balance, is important in sports.
• Rhythm ability: It is the ability to produce a rhythm, existing in motor memory, in motor action.

Q.7 What are the symptoms of Autism Spectrum Disorder?

Some children show signs of autism spectrum disorder in early infancy, such as reduced eye contact, lack of response to their name or indifference to caregivers. Other children may develop normally for the first few months or years of life, but then suddenly become withdrawn or aggressive or lose language skills they’ve already acquired. Signs usually are seen by age 2 years.

Each child with autism spectrum disorder is likely to have a unique pattern of behavior and level of severity — from low functioning to high functioning.

Some children with autism spectrum disorder have difficulty learning, and some have signs of lower than normal intelligence. Other children with the disorder have normal to high intelligence — they learn quickly, yet have trouble communicating and applying what they know in everyday life and adjusting to social situations.

Because of the unique mixture of symptoms in each child, severity can sometimes be difficult to determine. It’s generally based on the level of impairments and how they impact the ability to function.

Q.8 Explain any 2 physiological factors, help in determining endurance. 

Endurance is a very significant component of physical fitness, which is determined by the following physiological factors.

1. Aerobic capacity: To perform an activity continuously energy is required by the muscles which can be supplied in the presence of oxygen. Therefore the ability or organism to maintain the adequate supply to oxygen to the working muscles for energy liberation is important for endurance performance. The aerobic capacity depends upon:
   1. Oxygen intake: The oxygen intake depends on the vital capacity which further depends on lungs size, no of active alveoli, respiratory muscle and the size of the chest cavity.
   2. Oxygen transport: The oxygen transport depends on the amount of oxygen, which the blood has absorbed from the lungs and the ability of th circulatory system to carry this quickly to the working muscles. The amount of oxygen absorbed into the blood depends on the speed of blood flow through the lungs and on the blood haemoglobin. The concentration of blood haemoglobin can be enhanced by training. The transportation of oxygenated blood depends on the capacity of the heart. This capacity can be improved by training.
   3. Oxygen uptake:- This depends on the rate of defusion, which determines the speed of blood flow, temperature & partial pressure of oxygen in the blood and of carbon dioxide in the muscles. The speed and amount of oxygen consumption depend on the no. size & metabolic capacity of mitochondria and fortunately can be improved to some extent through training.
   4. Energy reserves: The aerobic capacity depends on the muscle glycogen & sugar level in the blood. This can be enhanced by the training.
2. Anaerobic capacity: The working capacity of muscle in absence of oxygen is called anaerobic capacity more or less Anaerobic capacity is required in all kind of endurance activities. Anaerobic capacity depends on the following factors.
   1. Phosphagen store: Means stronger of ATP and CP for producing energy.
   2. Buffer capacity: Means total storage of Alkali reserve in the body to fight against the effect of lactic acid is called buffer capacity.
   3. Lactic Acid Tolerance: The ability to tolerate the higher concentration of lactic Acid is a significant factor in determining anaerobic capacity.
3. Movement Economy: Energy may be saved if the movements are correct so the economical movements are necessary for endurance performance
4. Muscle composition: The slow twitch fibres of muscles are best for endurance activities.

Q.9 Enlist any 4 causes of Oppositional Defiant Disorder(ODD).

Section B

Q.10 Define aggression. Discuss any 2 types of agression. 

Aggression is a behavior with a goal of harming or injuring another being motivated to avoid such treatment.

(a) Hostile: Inflicting physical or psychological harm.

(b) Instrumental: Displaying aggression in pursuit of nonaggressive goal.

(c) Assertive: Use of legitimate physical or verbal force to achieve one’s purpose

Q.11  What do you mean by disability etiquettes? List down any 4 disability etiquettes while communicating with a person with special needs.

1. Disability etiquettes are those guidelines which should be followed when dealing with the disabled person. These are following.
2. A term used: We should not use the term as handicapped, mentally challenged, physically challenged & disabled person for any disable a human being rather should be called as “person with a disability” or “DIVYANG”.
3. Companion: Never talk to person with disability through a companion.
4. Shake hand: When deals with person with disability always offer him to shake hand first.
5. Assistance: If assistance is offered to the person with a disability then wait until the offer is accepted.
6. Adult: Always treat Adult as an adult.
7. Address: Address the people who have a disability by their first name only as an address to other.
8. Identify Your self and other person who are with you when interact with any person with a disability or Divyang.
9. Patronize: Never patronize the person on the wheelchair by patting him on the shoulder or back.
10. Lean: Never lean on the wheelchair.

Section C

Q.15  What are the personality traits according to the Big Five theory?

Openness

Openness is a characteristic that includes imagination and insight. The world, other people and an eagerness to learn and experience new things is particularly high for this personality trait. It leads to having a broad range of interests and being more adventurous when it comes to decision making.

Creativity also plays a big part in the openness trait; this leads to a greater comfort zone when it comes to abstract and lateral thinking.

Think of that person who’s always ordering the most exotic thing on the menu, going to different places and having interests which you would never have thought of… that is someone who has a high openness trait.

Anyone low in this trait tends to be viewed with more traditional approaches to life and may struggle when it comes to problem solving outside their comfort zone of knowledge.

Conscientiousness 

Conscientiousness is a trait that includes high levels of thoughtfulness, good impulse control, and goal-directed behaviours. This organised and structured approach is often found within people who work in science and even high-retail finance where detail orientation and organisation are required as a skill set.

A highly conscientious person will regularly plan ahead and analyse their own behaviour to see how it affects others. Project management teams and HR departments regularly have highly conscientious people working in their teams to help balance out the structural roles within the overall team development.

A good example of a conscientious person would be someone you know who is always planning ahead for the next time you meet – and in the meantime, regularly staying in contact, checking in on your wellbeing. They like to organise around certain dates and events and are focused on you when you meet.

People low in conscientiousness tend to dislike structure and schedules, procrastinate on important tasks and fail to complete tasks as well.

Extraversion

Extraversion (sometimes referred to as Extroversion) is a trait that many will have come across in their own lives. It’s easily identifiable and widely recognisable as “someone who gets energised in the company of others.”

This, amongst other traits which include, talkativeness, assertiveness and high amounts of emotional expressiveness, have made extraverted people widely recognisable over many years of social interaction.

We all have that one friend or family member – or several – who aren’t exactly wall flowers in a social interaction. They thrive on being the centre of attention, enjoy meeting new people and somehow tend to have the biggest friends and acquaintance group you have known.

The opposite is, of course, someone else in our lives we may know, an introvert. They prefer solitude and have less energy in social situations. Being at the centre of attention or making small talk can be quite taxing.

Extroverts tend to have very public facing roles including areas such as sales, marketing, teaching and politics. Seen as leaders, extroverted people will be more likely to lead than stand in the crowd and be seen to not be doing anything.

Agreeableness

People who exhibit high agreeableness will show signs of trust, altruism, kindness, and affection. Highly agreeable people tend to have high prosocial behaviours which means that they’re more inclined to be helping other people.

Sharing, comforting and cooperating are traits that lend themselves to highly agreeable personality types. Empathy towards others is commonly understood as another form of agreeableness even if the term doesn’t quite fit.

The opposite to agreeableness is disagreeableness but it manifests in behaviour traits that are socially unpleasant. Manipulation and nastiness towards others, a lack of caring or sympathy, a lack of taking interest in others and their problems are all quite common.

Agreeable people tend to find careers in areas where they can help the most. Charity workers, medicine, mental health and even those who volunteer in soup kitchens and dedicate time to the third sector (social studies) are high in the agreeableness chart.

Neuroticism

Neuroticism is characterised by sadness, moodiness, and emotional instability. Often mistaken for anti-social behaviour, or worse a greater psychological issue, neuroticism is a physical and emotional response to stress and perceived threats in someone’s daily life.

Individuals who exhibit high levels of neuroticism will tend to experience mood swings, anxiety and irritability. Some individuals who experience sudden changes in character from a day-to-day perspective could be highly neurotic and respond to high stress levels in their work and personal lives.

Anxiety, which plays a large part in the makeup of neuroticism, is about an individual’s ability to cope with stress and perceived or actual risk. People who suffer with neuroticism will overthink a lot of situations and find difficulty in relaxing even in their own space.

Of course, those who rank lower on the neurotic level will exhibit a more stable and emotionally resilient attitude to stress and situations. Low neurotic sufferers also rarely feel sad or depressed, taking the time to focus on the present moment and not get involved in mental arithmetic on possible stress-inducing factors.

Q.16 Discuss in detail 2 long terms and 2 short term effects of exercise on the cardio respiratory system.

Short Term Effects of Exercise on the Cardiovascular System

Many short-term effects take place during physical activity, including:

• Faster heart contractions. This leads to an increased heart rate and increased circulation, which gets oxygenated blood to your muscles quicker.
• More forceful heart contractions with each heartbeat, which leads to a greater amount of blood being pumped throughout the body.

Long Term Effects of Exercise on the Cardiovascular System

A fairly well conditioned athlete can see long term cardiovascular effects from exercising in as little as two weeks. People who are just beginning to exercise will see effects in up to four weeks. These effects include:

• The heart and lungs become more efficient as your cardiovascular training increases.
• Decreased resting heart rate, which means your heart doesn’t have to beat as often to circulate blood.
• Improved ability to draw in deeper and longer breaths, and take fewer breaths.
• Reduced risk of heart disease.

Q.17 Define Endurance and discuss the methods of endurance development.

Endurance: Endurance (also called Stamina, or Durability) is the ability of an organism to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to wounds, or fatigue. In humans, it is usually used in the aerobic or anaerobic exercise.

Endurance training which is designed to improve stamina, endurance, and overall performance. Athletes use it while they prepare for both long and short events. People who are not athletes may utilize endurance training as a method to get fit. It is the ability to withstand fatigue.

Continuous method: The load administered for a prolonged period of time. As the loads are continued for a long time the intensity of running is low. It may be slow continuous, fast continuous and varied pace method.

Interval type of training involves repeated efforts at are relatively faster pace, separated by measured intervals of incomplete recovery. It is based on the principle of effort & recovery. It can be classified into short time interval, middle time interval and long time interval.

Fartlek training: Fartlek, developed in the 1930s which means “speed play” in Swedish, is a training method that blends continuous training with interval training. The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems. Intensity and speed can be varied whenever the athlete wishes.

Fartlek training allows the athlete to run freely over varying distances and at varying speeds. Fartlek allows the athlete to run at varying intensity levels over distances of their choice. This type of training stresses both the aerobic and anaerobic energy pathways.

1. Warm up with a steady jog for approximately 7-10 minutes,
2. High-intensity sprint, for approximately 60-75 seconds,
3. Light Jog for approximately 130-150 seconds,
4. Cool down with a steady jog for 7-10 minutes,
5. Run hill or stairs,
6. Vertical jump from a crouch position, 15-20 times,
7. Push-ups,
8. Sit-ups,
9. Lunge

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