Chapter 1 – Physical Education and Well-being
Charaka-saṁhitā, Sūtra-sthānam, 7.32
Lāghavaṁ karma-sāmarthyaṁ sthairyaṁ duḥkha-sahiṣhṇutā ।
Doṣhakṣhayo’gni-vṛiddhiśh cha vyāyāmād upajāyate ॥
Physical exercise promotes lightness, work capacity, stability, immunity and healthy metabolism.
Lāghavaṁ karma-sāmarthyaṁ sthairyaṁ duḥkha-sahiṣhṇutā ।
Doṣhakṣhayo’gni-vṛiddhiśh cha vyāyāmād upajāyate ॥
Physical exercise promotes lightness, work capacity, stability, immunity and healthy metabolism.
Short Notes
Physical Education and Well-being: It develops the body, mind and spirit together. It includes physical activities, games, sports, yoga and other practices.
NCF-SE 2023: The subject is called Physical Education and Well-being. It promotes fitness, happiness, confidence, emotional balance, mental calmness, respect, fairness, honesty and co-operation.
Meaning of Physical Education
- Physical Education is learning through the body.
- It develops the body and mind together.
- Games develop teamwork, strategy, confidence and discipline.
- Yoga develops balance and self-control.
Important Definitions
- Sri Aurobindo: Perfection of the body is an important aim of physical culture.
- Central Advisory Board of Physical Education and Recreation: Physical education develops the total personality in body, mind and spirit.
- J.P. Thomas: Physical education develops the total personality through physical activities.
- UNESCO: Physical education is a fundamental right and supports lifelong learning, health and quality of life.
- Charles A. Bucher: It develops physically, mentally, emotionally and socially fit citizens.
- NCF-SE 2023: It includes movements, drills, exercises, yoga, games and sports for mind-body wellness.
Aims of Physical Education
- Build character and honesty.
- Develop patience and fairness.
- Respect rules and diversity.
- Accept victory with humility.
- Face defeat with courage.
- Develop co-operation and social responsibility.
- Promote emotional balance and resilience.
Objectives of Physical Education
- Physical development: Improves strength, fitness, stamina and health.
- Mental development: Improves concentration, thinking and decision-making.
- Social development: Develops co-operation, teamwork and respect.
- Emotional development: Develops confidence and emotional control.
- Character formation: Develops honesty, discipline, fairness and responsibility.
Physical Literacy
Physical literacy means having the ability, confidence and motivation to participate in physical activities throughout life.
- Physical ability – running, throwing, balancing and jumping.
- Confidence in movement and skills.
- Motivation and interest to stay active.
- Understanding the importance of physical activity for health and well-being.
Benefits of Physical Literacy
- Improves health and physical fitness.
- Builds confidence and self-esteem.
- Helps prevent lifestyle diseases.
- Develops teamwork, leadership and decision-making.
- Reduces anxiety and improves focus.
Movement Skills
| Type | Meaning | Examples |
|---|---|---|
| Locomotor | Movement from one place to another. | Walking, jumping, hopping, skipping, leaping; Kabaddi and Kho-Kho. |
| Non-locomotor | Movement without moving from one place to another. | Bending, stretching, twisting, turning, balancing and swaying; Tāḍāsana and Vṛikṣhāsana. |
| Manipulative | Controlling objects with hands or feet. | Throwing, catching, kicking, striking, rolling and dribbling; cricket, football and volleyball. |
Traditional Activities
Activities such as Āṭyā-Pāṭyā, Anding Oka, Turai Kar, Nāḷugu Rāḷḷu Āṭa and Ghorpaḍīchhe Śhepūta develop speed, agility and coordination. Yoga develops balance, stability and body awareness.
Exercises – Book Solutions
1. At the Middle and Preparatory stages, you have played traditional
games. Discuss how these games helped you to attain the objectives of
physical education.
Answer: Traditional games improve physical fitness, strength, speed and coordination. They also teach teamwork, discipline, co-operation, confidence, respect for rules and fair play.
2. From the given options, circle the word which you think is appropriate
for physical literacy, and discuss with your peers.
Movement, skills, nutrition, fitness, confidence, sleep cycle, motivation, knowledge of health, rules, values
Movement, skills, nutrition, fitness, confidence, sleep cycle, motivation, knowledge of health, rules, values
Answer: Movement, skills, fitness, confidence, motivation and knowledge of health are closely related to physical literacy.
3. A student is skilled in football but avoids trying any new sport.
According to you, which component of physical literacy might they need to develop? Discuss with your peer, parents and teachers.
Answer: The student needs to develop confidence and motivation to try new physical activities and sports.
Page 9
Chapter 2 – History and Culture of Physical Education in India
Śharīram-ādyaṁ khalu dharma-sādhanam
– Mahākavi Kālidāsa in Kumāra-sambhavam
This body is surely the foremost instrument of doing good deeds.
– Mahākavi Kālidāsa in Kumāra-sambhavam
This body is surely the foremost instrument of doing good deeds.
Short Notes
Ancient Indian Education: Education was holistic. Students developed the body and mind together through physical training, games, martial arts, yoga and daily activities.
Physical Education in Ancient India
- Ṛigveda: Mentions warriors, chariots, weapons, wrestling and physical strength.
- Yajurveda: Highlights archery, Dhanurveda, balance and bodily control.
- Sāmaveda: Proper posture, rhythm and controlled breathing were important.
- Atharvaveda: Emphasises health, strength and protection from disease.
- Upaniṣhads: Connected physical strength and control of the senses with higher wisdom.
Important Ancient Texts
- Charaka-saṁhitā: Exercise should be done in moderation and helps improve strength, stability and health.
- Suśhruta-saṁhitā: Emphasises moderate exercise, up to about half of one’s capacity.
- Arthaśhāstra: Describes physical discipline, fitness, routine and military training.
- Malla-purāṇa: Describes wrestling exercises for strength and stamina.
- Mānasollāsa: Mentions Mallakhamb.
Early Indian Physical Activities
Walking, running, swimming, lifting, farming, hunting, bathing and martial training were part of everyday life. These activities developed strength, endurance, coordination, discipline and co-operation.
Epic Period
The Rāmāyaṇa and Mahābhārata describe training in archery, weapons, physical strength, horse riding, chariot riding and mace fighting under Gurus in gurukulas.
Medieval Physical Culture
- Wrestling was practised in akhāḍās.
- Daṇḍs, baiṭhaks and weight lifting were used for training.
- Malla-yuddha developed strength and character.
- Mallakhamb developed strength, balance and flexibility.
- Kalaripayaṭṭu developed flexibility, balance, strength, agility and weapon skills.
Late Medieval Period
Wrestling, archery, horse riding and hunting were encouraged for military preparation. Physical endurance, agility, weapon training and movement across difficult terrain were important.
Global Origins of Physical Education
- The term Physical Education appeared in English in 1748.
- GutsMuths: Published Gymnastics for Youth in 1793.
- Friedrich Ludwig Jahn: Promoted organised gymnastics or Turnen.
- Per Henrik Ling: Developed a Swedish system of gymnastics.
- Charles Beck: Introduced gymnastics at Round Hill School in 1825.
Colonial India
- 1854: Wood’s Despatch focused mainly on literary subjects.
- 1882: Hunter Commission recommended native games, gymnastics, drills and exercises.
- 1914: Hanuman Vyayam Prasarak Mandal was founded in Amravati.
- 1920: Harry Crowe Buck started YMCA College of Physical Education in Madras.
- 1944: Sargent Report made physical education compulsory in schools.
- 1946: All India Physical Education Conference was held at Amravati.
From Independent India to Present
| Year | Development |
|---|---|
| 1948 | National Cadet Corps (NCC) was founded. |
| 1950 | Central Advisory Board on Physical Education was created. |
| 1957 | Lakshmibai College of Physical Education, Gwalior was founded. |
| 1961 | National Institute of Sports (NIS) was founded. |
| 1964 | Kothari Commission treated PE as an essential part of general education. |
| 1986 | National Policy on Education stressed physical and health education. |
| 2005 | NCF emphasised sports, yoga and physical activity as part of learning. |
| 2020 | NEP gave importance to fitness, yoga and sports as part of core curriculum. |
| 2022 | NCF-FS emphasised Physical Education for holistic child development. |
| 2023 | NCF-SE integrated traditional Indian games, modern sports, life skills, values and well-being. |
Exercises – Book Solutions
1. From the given options select words which according to you are
promoted by the Charaka-saṁhitā? Discuss with your peers.
Heaviness and sleepiness, exercise and rest, lightness of body, faster breathing, hunger and thirst, fatigue and recovery
Heaviness and sleepiness, exercise and rest, lightness of body, faster breathing, hunger and thirst, fatigue and recovery
Answer: Exercise and rest, lightness of body, and fatigue and recovery.
2. On a map of India, encircle any state or region and name the games
played there. Do they have different names across the country?
Discuss how geographic terrain impacts the type of sport played in a
particular region.
Answer: Example: In Punjab, Kabaddi is popular. Traditional games may have different names in different regions. Geography affects sports because mountains, plains, forests, rivers and coastal areas provide different opportunities for different physical activities.
3. Write a list of shlokas from various epics and Saṃhitā which mention
physical activities or physical culture.
Answer: Examples include the Charaka-saṁhitā verses on vyāyāma, the Kaṭhopaniṣhad statement about strength, and verses from the Rāmāyaṇa and Mahābhārata describing physical training, archery, warfare and strength.
Pages 11–20
Chapter 3 – Careers in Physical Education
Short Notes
Physical Education provides careers not only in playing sports but also in teaching, coaching, fitness, science, therapy, technology, management and media.
Teaching and Coaching
| Career | Main Work |
|---|---|
| School PE Teacher | Guides students in fitness, games, yoga and healthy habits. |
| College/University PE Teacher | Teaches sports science and trains professionals. |
| Sports Coach | Trains athletes and teams. |
Therapeutic and Sports Science Careers
| Career | Main Work |
|---|---|
| Physiotherapist | Helps with injury treatment and recovery. |
| Sports Nutritionist | Plans diet for performance and recovery. |
| Sports Psychologist | Improves mental strength and focus. |
| Sports Biomechanist | Studies movement and technique. |
| Exercise/Sports Physiologist | Studies the body’s response to training. |
Fitness and Wellness Careers
- Fitness Trainer
- Yoga Practitioner
- Aerobics/Zumba/Pilates Instructor
Emerging Careers
- Esports Coach/Fitness Expert
- Adventure Sports Guide
- Sports Technologist
- Para-Sports Trainer
Sports Management and Media
- Sports Event Manager
- Sports Administrator
- Sports Journalist/Commentator
- Sports Data Analyst
- Sports Engineer
Key idea: Modern sports teams need many professionals such as coaches, fitness trainers, medical practitioners, physiotherapists, analysts, mental-performance specialists and logistics coordinators.
Exercises – Book Solutions
1. Name any four professions who not only help people earn a living
but also contribute to a healthy and balanced society. Write what you
think of their roles.
Answer: A PE teacher promotes fitness, a physiotherapist helps people recover from injuries, a sports nutritionist guides healthy eating, and a sports psychologist supports mental well-being. All these professions help people live healthier and balanced lives.
2. Discuss with your peers and teachers the different career options students can choose based on the subjects they study.
Answer: Students can choose careers according to their subjects and interests. Science can lead to sports medicine, physiotherapy, nutrition, biomechanics and sports science. Physical Education can lead to teaching and coaching. Mathematics or Computer Science can lead to sports data analysis and sports technology. Media studies can lead to sports journalism and commentary.
3. You have learned about different careers in sports. Which sports
professional do you admire the most? Why do you like them and how do
they inspire you?
Answer: I admire a sports coach the most because a coach trains players, builds their confidence and teaches discipline and teamwork. A good coach inspires players to work hard and never give up.
Pages 22–23
Chapter 4 – Fitness and its Components
Short Notes
Fitness: Fitness is the ability of the body to work efficiently, stay healthy and perform daily activities without getting tired.
There are two main types of fitness:
- Health-related Fitness
- Skill-related Fitness
Health-related Fitness Components
| Component | Meaning |
|---|---|
| Cardiovascular Endurance | Ability of the heart and lungs to supply oxygen during activity. |
| Muscular Strength | Ability of a muscle to overcome resistance. |
| Muscular Endurance | Ability of muscles to work for a long period without getting tired. |
| Flexibility | Ability of joints to move through a full range of motion. |
| Body Composition | Proportion of fat, muscle and bone in the body. |
Skill-related Fitness Components
| Component | Meaning | Example |
|---|---|---|
| Speed | Ability to move quickly. | Sprinting or catching a bus. |
| Agility | Ability to change direction quickly while maintaining balance. | Dodging in Kho-Kho. |
| Balance | Ability to maintain body position. | Vṛikṣhāsana. |
| Coordination | Ability to use body parts smoothly together. | Catching a ball. |
| Power | Combination of strength and speed. | Jumping or throwing. |
| Reaction Time | How quickly a person responds to a signal. | Starting when a whistle blows. |
Isometric Strength
- Overcoming isometric: Applying force against an immovable object, such as pushing a wall.
- Yielding isometric: Holding a load in a fixed position.
Importance of Skill-related Fitness
- Improves hand control.
- Improves catching, throwing, jumping and coordination.
- Builds confidence in games.
- Improves posture and stability.
- Builds a foundation for future sports participation.
Exercises – Book Solutions
1. From the word given below, underline the ones related to
health-related fitness and encircle the ones related to skill-related fitness.
Body Composition, flexibility, cardiovascular endurance, balance, muscular strength, muscular endurance, speed, agility, power, coordination and reaction time
Body Composition, flexibility, cardiovascular endurance, balance, muscular strength, muscular endurance, speed, agility, power, coordination and reaction time
Answer:
Health-related fitness: Body Composition, flexibility, cardiovascular endurance, muscular strength, muscular endurance.
Skill-related fitness: Balance, speed, agility, power, coordination and reaction time.
Health-related fitness: Body Composition, flexibility, cardiovascular endurance, muscular strength, muscular endurance.
Skill-related fitness: Balance, speed, agility, power, coordination and reaction time.
2. Combine strength, flexibility, and endurance exercises into a simple
15-minute routine. Write one benefit of each type of exercise.
Answer:
5 minutes strength: Squats and push-ups – improve muscular strength.
5 minutes flexibility: Stretching and yoga – improve flexibility.
5 minutes endurance: Jogging or skipping – improve stamina and cardiovascular endurance.
5 minutes strength: Squats and push-ups – improve muscular strength.
5 minutes flexibility: Stretching and yoga – improve flexibility.
5 minutes endurance: Jogging or skipping – improve stamina and cardiovascular endurance.
3. Calculate your Body Mass Index (BMI) and identify which category you fall into based on the World Health Organisation guidelines.
Answer: BMI = Weight in kilograms ÷ (Height in metres × Height in metres).
Students should calculate their own BMI using their height and weight and identify the appropriate category according to the given guidelines.
Students should calculate their own BMI using their height and weight and identify the appropriate category according to the given guidelines.
Check Your Progress
Answer in brief
1. A student has adequate knowledge of fitness but lacks motivation
to attend PE classes. Which domain of physical literacy needs
improvement? Suggest one strategy to help increase motivation.
Answer: The motivation domain needs improvement. One strategy is to choose an enjoyable sport or activity and practise it regularly with friends.
2. Explain how physical literacy is connected to overall wellness (physical,
mental, emotional, and social health).
Answer: Physical literacy encourages regular activity, which improves physical fitness. It also reduces stress, builds confidence, improves emotional balance and teaches teamwork and co-operation.
3. Write about any two indigenous sports of India and explain how each is played.
Answer:
Kabaddi: A raider enters the opponent’s area, tries to tag players and returns safely while following the rules.
Kho-Kho: Players chase opponents and try to tag them while using speed, agility and teamwork.
Kabaddi: A raider enters the opponent’s area, tries to tag players and returns safely while following the rules.
Kho-Kho: Players chase opponents and try to tag them while using speed, agility and teamwork.
4. Name any four sports played worldwide today that originated or were played in India from ancient times.
Answer: Kabaddi, wrestling, archery and yoga-related physical practices are examples of activities with ancient Indian roots.
5. Construct a simple weekly fitness plan including exercises, rest, and healthy food to improve physical and mental well-being.
Answer: A simple plan can include jogging, stretching, strength exercises, games and yoga on different days, with at least one rest/recovery period. Eat balanced meals containing fruits, vegetables, grains, pulses, protein and adequate water.
6. Design a school day routine that combines exercise, healthy meals, and study breaks. Explain how this routine helps you stay energetic and focused.
Answer: Start the day with light exercise, eat a healthy breakfast, study in focused periods with short movement breaks, have a balanced lunch, play or exercise after school and take a healthy dinner. This routine keeps the body active and helps concentration.
Answer the following in detail
1. How can participating in team sports improve both the physical and
social aspects of physical literacy?
Answer: Team sports improve running, strength, agility, coordination and endurance. They also teach communication, co-operation, leadership, respect for others, sharing responsibility and fair play.
2. Create a flowchart from the prehistoric till ancient period with changes in the philosophy of physical education.
Answer:
Prehistoric period → Hunting, gathering, climbing and group movement for survival
↓
Early Indian society → Daily work, farming, walking, running and swimming
↓
Vedic period → Strength, discipline, archery, chariot activities and physical control
↓
Epic period → Organised training, warfare, archery, horse and chariot riding
↓
Ancient/Classical period → Exercise for health, strength, stability, discipline and well-being
Prehistoric period → Hunting, gathering, climbing and group movement for survival
↓
Early Indian society → Daily work, farming, walking, running and swimming
↓
Vedic period → Strength, discipline, archery, chariot activities and physical control
↓
Epic period → Organised training, warfare, archery, horse and chariot riding
↓
Ancient/Classical period → Exercise for health, strength, stability, discipline and well-being
3. Do you think skill-related fitness is useful only for athletes? Justify your answer.
Answer: No. Skill-related fitness is useful for everyone. Speed, balance, agility, coordination, power and reaction time help us in daily activities such as walking safely, climbing stairs, catching objects and avoiding obstacles.
4. Compare two favourite sports that you play and explain which
components of fitness are most important for each.
Answer:
Football: Speed, agility, endurance, coordination and power are important.
Badminton: Speed, agility, balance, coordination and reaction time are important.
Both sports need fitness, but the most important components differ according to the movements required.
Football: Speed, agility, endurance, coordination and power are important.
Badminton: Speed, agility, balance, coordination and reaction time are important.
Both sports need fitness, but the most important components differ according to the movements required.
5. Design a one-week fitness plan for yourself or your family that includes
both health-related and skill-related components under the guidance
of a physical education teacher. Explain your choices.
Answer:
Monday: Jogging + stretching
Tuesday: Squats + balance practice
Wednesday: Cycling + coordination games
Thursday: Yoga + flexibility exercises
Friday: Running + agility drills
Saturday: Team game + reaction-time activities
Sunday: Rest and recovery
This plan develops endurance, strength and flexibility along with speed, agility, balance, coordination and reaction time.
Monday: Jogging + stretching
Tuesday: Squats + balance practice
Wednesday: Cycling + coordination games
Thursday: Yoga + flexibility exercises
Friday: Running + agility drills
Saturday: Team game + reaction-time activities
Sunday: Rest and recovery
This plan develops endurance, strength and flexibility along with speed, agility, balance, coordination and reaction time.
6. Justify the importance of the subjects that you have studied till now,
and explain how these subjects serve as pathways that guide students
toward different career opportunities in the field of physical education
or sports.
Answer: Subjects such as Physical Education, Science, Mathematics, Computer Science, Nutrition and Languages develop different useful skills. Science can support careers in sports medicine, physiotherapy, nutrition and exercise science. Mathematics and Computer Science can support sports data analysis and technology. Languages and media can support sports journalism and commentary. Physical Education can lead to teaching, coaching, fitness and sports management.
Pages 25–27