ਜਮਾਤ 10ਵੀਂ - ਸਰੀਰਕ ਸਿੱਖਿਆ ਅਤੇ ਖੇਡਾਂ

Answer: Machine

Answer: Balanced Diet

Answer: False [Note: It is approximately 40% to 45%]

Answer: (A) More than 650

Answer: The main organs of the blood circulatory system are:
1. Heart
2. Arteries
3. Veins
4. Capillaries

Answer: Muscles are mainly of three types:
1. Voluntary Muscles (Skeletal)
2. Involuntary Muscles (Smooth)
3. Cardiac Muscles

Answer: Vital Capacity is the maximum amount of air a person can expel from the lungs after a maximum inhalation. For a normal individual, it is around 3500 to 4500 CC, whereas it is significantly higher in trained athletes.

Answer: The respiratory system is responsible for taking in oxygen and expelling carbon dioxide. It includes the nose, trachea, and lungs.

Effects of Exercise:
1. Increase in Lung Capacity: Regular exercise enhances vital capacity.
2. Efficient Respiration Rate: Trained athletes breathe more efficiently and recover their breath faster after exertion.
3. Strengthening of Respiratory Muscles: Strengthens the diaphragm and intercostal muscles.
4. Enhanced Oxygen Intake: Increases the rate of oxygen exchange in the alveoli.

Answer: Heart: The human heart is a muscular organ located slightly to the left in the chest cavity. It pumps blood throughout the body and has four chambers.

• Arteries: Blood vessels that carry pure, oxygenated blood away from the heart to all parts of the body (except the pulmonary artery).
• Veins: Blood vessels that carry impure, deoxygenated blood back from body tissues to the heart (except the pulmonary vein).
• Capillaries: Extremely thin microscopic vessels where the exchange of nutrients, gases, and wastes takes place between blood and tissues. They connect arteries and veins.

Answer: Natural / Physical

Answer: Elements of nature/physical modalities like water, ice, heat, sunlight, etc.

Answer: False [Note: Massage is an ancient method of treatment, not a new one.]

Answer: (A) Water

Answer: According to Telly Garrison: "Physiotherapy is the art and science of treating bodily diseases and injuries by natural/physical means such as heat, light, water, electricity, and manual massage."

Answer: Massage is a scientific, systematic manipulation of the soft tissues of the body using hands or mechanical appliances. It aids blood circulation, relieves stiffness, and relaxes muscles.

Answer: Friction is a deep tissue massage manipulation performed using the tips of the fingers or thumbs in deep circular movements over the skin. It helps break down adhesions and scar tissues around injured joints and improves mobility.

Answer: Treatment using ice is known as Cryotherapy. For acute sports injuries like sprains and contusions, ice packs are wrapped in a cloth and applied to the affected area for 10-15 minutes. It constricts blood vessels, controls internal bleeding, and reduces swelling and localized pain.

Answer: Physiotherapy plays an indispensable role in sports science:

1. Faster Rehabilitation: Specialized modalities (like ultrasound, wax bath) help injured athletes heal efficiently and return to sport sooner.
2. Pain and Inflammation Management: Cryotherapy and thermotherapy decrease localized swelling without drug side-effects.
3. Enhancing Performance: Therapeutic stretching and customized exercises optimize muscle flexibility and range of motion.
4. Fatigue Recovery: Pre and post-event sports massage reduces stiffness and lactic acid build-up after grueling training sessions.

Answer: Five prominent techniques of physiotherapy are:

1. Cryotherapy (Ice Therapy): Involves using ice or cold packs to reduce metabolic activity, swelling, and numbing pain.
2. Hydrotherapy (Water Therapy): Using water exercises or whirlpool baths at varied temperatures to relax stiff joints.
3. Thermotherapy (Heat Therapy): Applying superficial heat using hot packs or infrared lamps to increase blood flow and relax chronic muscle spasms.
4. Massage Therapy: Manual manipulation of soft tissues to ease stress, stimulate blood flow, and flush metabolic waste.
5. Electrotherapy: Utilizing low-voltage electrical currents (e.g., TENS or Interferential therapy) to block pain signals and stimulate healing in deeper tissues.

Answer: Physical / Quantitative

Answer: Nutritious and balanced diet, rich in proteins, vitamins, and essential minerals.

Answer: False [Note: Environment heavily influences how a person grows and develops.]

Answer: (B) Round and Fat

Answer: The main stages of human development are:
1. Prenatal Stage (Before birth)
2. Infancy (0 to 2 years)
3. Childhood (2 to 12 years)
4. Adolescence (12 to 18 years)
5. Adulthood (18 years and above)

Answer: Adolescence is the transitional phase of growth between childhood and adulthood (ranging from 12 to 18 years). Often designated as a period of "storm and stress", it is characterized by rapid physiological, psychological, and hormonal changes.

Answer:
• Growth: Refers to structural and physical changes (such as increase in height, weight, and size) that are quantitative and measurable. It stops at maturity.
• Development: Refers to overall qualitative changes leading to efficiency, including mental, social, and emotional maturity. It is a continuous lifelong process from birth to death.

Answer: The primary factors influencing growth and development are:

1. Heredity (Genetics): DNA inherited from parents dictates foundational body structure, facial features, and maximum height potential.
2. Environment: Access to clean air, water, quality education, and safe spaces enhances developmental progress.
3. Nutrition/Diet: Adequate intake of proteins, vitamins, and minerals fuels structural physical growth.
4. Gender: Boys and girls experience growth spurts at slightly different age ranges due to gender-specific hormonal timelines.
5. Diseases and Injuries: Prolonged childhood illnesses or metabolic disorders can stunt or delay natural development cycles.

Answer: The core principles of growth and development include:

1. Principle of Continuity: Development is continuous, operating endlessly from conception till death.
2. Principle of Individual Differences: Every child grows at their own unique pace; no two individuals are exactly identical.
3. Principle of Sequential Direction: Growth follows an orderly pattern, advancing from head to toe (cephalocaudal) and central axis outwards (proximodistal).
4. General to Specific Responses: A child exhibits general full-body motor movements before acquiring refined, specific finger control.
5. Principle of Interrelation: Physical, mental, and emotional growth aspects are highly interconnected; deficiency in one triggers distortion in others.

Answer: Seconds (or fractions of a second)

Answer: To measure subcutaneous body fat thickness at specific sites.

Answer: False [Note: Heavy weight and body mass are highly advantageous in Shot Put and heavy-weight Wrestling classes.]

Answer: (A) Football

Answer: A test is a tool, instrument, or systematic procedure used to measure the skill, knowledge, capacities, or fitness attributes of an athlete (e.g., a 50-meter sprint is a test used to collect speed metrics).

Answer: A psychological test is an evaluation designed to measure an athlete's mental qualities, cognitive capacities, stress coping mechanisms, confidence levels, and aggressive behavioral traits.

Answer: Classification refers to dividing athletes into homogenous groups based on structural parameters like age, height, weight, gender, or skill level. This guarantees fair, safe, and safe competitive play (e.g., sorting weight classes in Boxing).

Answer:
• Speed Test: Typically evaluated via a 50-meter sprint. It quantifies the acceleration and maximum running velocity of an individual in seconds.
• Chin-up Test: Performed on a horizontal pull-up bar. It evaluates the muscular strength and dynamic muscular endurance of the arms, back, and shoulder girdle.

Answer: These three interconnected concepts form the core of athletic tracking:

• Test: The baseline structural tool or drill executed to harvest organic performance data (e.g., assigning a 600-meter run).
• Measurement: The exact scoring phase where performance is converted into numerical data using standard metrics (e.g., recording a time of 2 minutes and 30 seconds).
• Evaluation: The final interpretive process where data trends are reviewed against standardized norms to judge if performance is 'Excellent', 'Average', or 'Poor', driving training adjustments.

Answer: Three fundamental tests used to access diverse physical components are:

1. 50-Meter Dash (Speed Test): From a standing start position, the subject sprints 50 meters at maximum speed. It isolates linear speed and is evaluated via stopwatch.
2. 600-Meter Run/Walk (Endurance Test): Measures aerobic capacity and cardiovascular endurance as athletes strive to finish the 600m lap in the shortest possible duration.
3. Sit and Reach Test (Flexibility Test): The athlete sits with legs fully extended against a testing box and reaches forward. It measures hip and lower back flexibility matrix.

Answer: March 30, 1939

Answer: 1960 (as an Assistant Sub-Inspector)

Answer: True

Answer: (A) Athletics [Note: He excelled in Decathlon and 110m Hurdles].

Answer: The 1964 Tokyo Olympics were a milestone for him. He reached the finals of the 110m Hurdles and finished 5th in the world with a timing of 14.0 seconds, setting a new Asian record that stood for many years.

Answer: Gurbachan Singh Randhawa was born on March 30, 1939, in Nangli, Amritsar, to a sporting family. His father, S. Tehal Singh, was a well-known athlete. Immersed in an athletic environment, young Gurbachan dominated school and college meets early on in High Jump, Javelin, and Hurdles.

Answer: Gurbachan Singh Randhawa's early career exhibits unparalleled versatility:

• Family Heritage: Growing up with an athletic father and brother, athletic training routines were embedded into his daily youth routine.
• Multi-Talented Mastery: Instead of limiting focus, he proved outstanding across multiple disciplines simultaneously, sweeping national events in High Jump, Javelin, and Triple Jump.
• Decathlon Asian Gold: At the 1962 Asian Games in Jakarta, he conquered the grueling 10-event 'Decathlon' grid to win the **Gold Medal** for India, establishing his reputation as Asia's finest multi-discipline athletic star.

Answer: International Debut: His global campaign commenced at the 1960 Rome Olympic Games. This was followed by a historical Decathlon Gold at the 1962 Jakarta Asian Games and a heroic 5th place dynamic finish at the 1964 Tokyo Olympics.

Major Awards and Honours:
1. Arjuna Award (1961): He was among the elite foundational recipients of India's prestigious sports award.
2. Padma Shri (2005): Conferred with India’s 4th highest civilian honor by the Central Government for national service in sports.
3. Maharaja Ranjit Singh Award (2019): Conferred with the highest sports accolade of the Punjab Government celebrating his living legacy.

Answer: The President of India

Answer: October 8, 1932

Answer: True

Answer: (D) 5 [Note: Typically standard components include: 1.6 km run, Pull-ups, Zig-zag balance, 9-feet ditch jump, etc.]

Answer: During military recruitment physical efficiency trials, candidates must clear a 9-feet wide open ditch in a single leap. It is a qualifying test that measures lower-body explosive power, agility, and fundamental jumping courage.

Answer: The Government of Punjab operates state academies to prepare local youth for armed forces entry. Key setups include **C-PYTE** centers across the state and the **Maharaja Ranjit Singh Armed Forces Preparatory Institute (AFPI)** in Mohali, offering free residential training for physical fitness and NDA written test coaching.

Answer: Paramilitary forces (Central Armed Police Forces) operate under the Ministry of Home Affairs. Their vital duty involves border guarding and management of internal civil security unrest (riots, elections, or disaster rescue operations). Key units include BSF, CRPF, CISF, ITBP, and Assam Rifles.

Answer: The Indian Navy protects the maritime borders of India, keeping vigil over approximately 7,500 km of coastline. Equipped with advanced aircraft carriers, stealth destroyers, and submarines, it thwarts maritime threats. The branch is led by the Chief of the Naval Staff (Admiral).

Answer: The Armed Forces present a highly rewarding career destination for sports achievers:

1. Direct Entry via Sports Quota: Special recruitment programs directly enlist national/international athletes into the Army, Navy, and Air Force with minimal academic cutoffs.
2. World-Class Training Infrastructure: Institutes like the **Army Sports Institute (ASI), Pune**, provide elite training grounds, foreign coaches, and sports science support to personnel.
3. Out-of-Turn Rank Promotions: Winning medals at international levels (Olympics, Asian Games) triggers accelerated honorary promotions to officer cadres (e.g., Subedar Neeraj Chopra).
4. Financial Stability and Welfare: Athletes secure a prestigious career lifestyle, medical benefits, and lifelong pension grants while single-mindedly focusing on winning laurels for India.

Answer: The Indian Air Force (IAF):

• Origin: Officially established on October 8, 1932. Consequently, October 8 is proudly celebrated across India annually as 'Air Force Day'.
• Core Duty: Its primary mission is to secure Indian airspace and conduct aerial warfare operations to support terrestrial operations during conflicts.
• Arsenal Assets: Ranked among the world's top air wings, its fleet includes cutting-edge combat aircraft (Rafale, Sukhoi Su-30MKI, Tejas), strategic heavy-lifters, and multi-mission attack helicopters (Apache, Chinook).
• Humanitarian Assistance: Beyond conflict defense, the IAF leads massive search, rescue, and air-drop relief logistics during national disasters like floods, earthquakes, or civilian evacuation panics. The wing is commanded by the Chief of the Air Staff (Air Chief Marshal).