Science and Sports
Short Notes & Book Solutions
Chapters 5–8
This unit explains how the human body works during physical activity and sports. It covers bones, joints, muscles, breathing, circulation, growth, development, maturation and first aid.
Chapter 5
Understanding Our Body
Understanding Our Body
Chapter 6
Cardiorespiratory System
Cardiorespiratory System
Chapter 7
Growth, Development, and Maturation
Growth, Development, and Maturation
Chapter 8
First Aid
First Aid
Unit: Science and Sports
Chapter 5 – Understanding Our Body
Quick Notes
Human Anatomy: Study of the structure of the human body — what body parts are and where they are located.
Physiology: Study of how organs and body systems function.
Bone
A strong and rigid connective tissue that gives the skeleton structure.
A strong and rigid connective tissue that gives the skeleton structure.
Cartilage
A tough but flexible tissue that protects joints and absorbs shock.
A tough but flexible tissue that protects joints and absorbs shock.
Tendon
A tough tissue connecting muscles to bones.
A tough tissue connecting muscles to bones.
Ligament
A strong fibrous tissue connecting bone to bone and stabilising joints.
A strong fibrous tissue connecting bone to bone and stabilising joints.
Types of Bones
| Type | Main Feature | Example |
|---|---|---|
| Long bones | Tubular and long | Humerus, femur |
| Flat bones | Flat and thin; protect organs | Cranial bones, scapula |
| Short bones | Cuboidal | Carpal bones |
| Irregular bones | Complex shapes | Vertebrae |
| Sesamoid bones | Lie within tendons | Patella |
Joints
Fibrous: Little or no movement; example – skull.
Cartilaginous: Slight movement; example – vertebrae.
Synovial: Freely movable; examples – knee and shoulder.
Immoveable: No normal movement.
Slightly moveable: Limited movement.
Freely moveable: Wide range of movement.
Types of Synovial Joints
| Joint | Movement | Example |
|---|---|---|
| Ball and socket | Movement in all directions | Hip, shoulder |
| Hinge | Flexion and extension | Knee, elbow |
| Pivot | Rotation | Neck, forearm |
| Gliding | Sliding | Wrist, ankle |
| Saddle | Movement in two planes | Thumb |
| Condyloid | Movement in several directions but no rotation | Knuckles |
Muscles
Skeletal muscles: Voluntary muscles attached to bones. They produce movement and maintain posture.
Smooth muscles: Involuntary muscles found in organs such as stomach and intestines.
Cardiac muscles: Special muscles found only in the heart.
Movement and Muscle Action
Force: Push or pull created by muscles.
Strength: Amount of force a muscle can produce against resistance.
Power: Strength combined with speed.
| Muscle Action | Meaning | Example |
|---|---|---|
| Isometric | Muscle contracts without changing length | Holding a plank |
| Isotonic | Muscle changes length while working against resistance | Lifting weights |
| Concentric | Muscle shortens | Biceps while bending elbow |
| Eccentric | Muscle lengthens under control | Biceps while straightening elbow |
| Isokinetic | Muscle changes length at constant speed | Special exercise equipment |
Joint Movements
- Translation: Straight-line movement.
- Flexion: Bending a joint.
- Abduction: Moving away from the body’s midline.
- Adduction: Moving towards the body’s midline.
- Axial rotation: Rotation around an axis.
- Circumduction: Circular movement.
Important: During a kick, muscles apply force at an angle. The ball has horizontal and vertical components of movement.
Chapter 5 | Pages 31–43
Chapter 5 – Book Exercises & Solutions
1. In the Preparatory and Middle Stages, you practised different physical activities, including warm-up and cool-down exercises. List five activities that help improve the mobility and function of specific joints.
Solution:
Five activities are:
- Arm circles – shoulder joints
- Knee bends – knee joints
- Ankle rotations – ankle joints
- Wrist rotations – wrist joints
- Neck movements – neck joints
2. Perform heel raises in both a standing position and a mid-squat position. Try to feel the difference in tension in your calf muscles and identify the muscles involved.
Solution: The calf muscles work in both positions. The gastrocnemius and soleus muscles are mainly involved. The mid-squat position also makes the leg muscles work harder to maintain the position.
3. Observe the movements while kicking and throwing a ball. Identify and list the joints and muscles that contribute to each movement.
Solution:
Kicking: Hip, knee and ankle joints; quadriceps, hamstrings, gluteal and calf muscles.
Throwing: Shoulder, elbow and wrist joints; deltoids, biceps, triceps and forearm muscles.
Throwing: Shoulder, elbow and wrist joints; deltoids, biceps, triceps and forearm muscles.
Chapter 5 Exercises | Page 43
Chapter 6 – Cardiorespiratory System
Quick Notes
Breathing: Physical process of inhaling oxygen and exhaling carbon dioxide.
Respiration: Chemical process in cells in which oxygen helps release energy from food.
Inspiration
Diaphragm contracts and moves downward. Chest cavity becomes larger and air enters the lungs.
Diaphragm contracts and moves downward. Chest cavity becomes larger and air enters the lungs.
Expiration
Diaphragm relaxes and air moves out of the lungs.
Diaphragm relaxes and air moves out of the lungs.
External respiration
Gas exchange between alveoli and blood.
Gas exchange between alveoli and blood.
Internal respiration
Gas exchange between blood and body tissues.
Gas exchange between blood and body tissues.
Cellular respiration
Cells use oxygen to release energy from glucose and produce ATP.
Cells use oxygen to release energy from glucose and produce ATP.
ATP
Energy currency used by cells for their activities.
Energy currency used by cells for their activities.
Heart
The heart acts like two pumps. The right side sends oxygen-poor blood to the lungs. The left side sends oxygen-rich blood to the body.
| Part | Main Function |
|---|---|
| Right atrium | Receives blood from the body |
| Right ventricle | Pumps blood to the lungs |
| Left atrium | Receives oxygen-rich blood from the lungs |
| Left ventricle | Pumps oxygen-rich blood to the body |
Circulation
Pulmonary circulation: Heart → lungs → heart.
Systemic circulation: Heart → body → heart.
Arteries: Carry blood away from the heart.
Veins: Carry blood towards the heart.
Capillaries: Allow exchange of gases, nutrients and wastes.
Arterioles: Small branches of arteries that regulate blood flow.
Heart Sounds and Blood Pressure
Lub: Closing of mitral and tricuspid valves.
Dub: Closing of aortic and pulmonary valves.
Systolic pressure: Pressure when the heart contracts.
Diastolic pressure: Pressure when the heart relaxes.
Effects of Exercise
| Body Part | Immediate Effect | Long-term Effect |
|---|---|---|
| Heart | Beats faster | Stronger and more efficient |
| Lungs | Breathing becomes faster and deeper | Greater efficiency |
| Muscles | Use more oxygen | More strength and endurance |
| Blood vessels | More blood goes to muscles | Better circulation |
| Bones and joints | Little immediate change | Stronger bones and better stability |
Regular exercise improves the efficiency of the heart, lungs, muscles and circulation.
Chapter 6 | Pages 44–53
Chapter 6 – Book Exercises & Solutions
1. In the Preparatory and Middle stages, you practised different physical activities, including warm-up and cool-down exercises. List five activities that help improve cardiovascular endurance.
Solution:
Five activities are:
- Jogging
- Running
- Cycling
- Swimming
- Skipping
2. Measure your heart rate while stair climbing and cycling. Compare the changes in heart rate and breathing rate for both activities by creating a chart and recording the differences.
Solution: Both activities increase heart rate and breathing rate. The exact readings will differ from person to person. A simple observation chart can contain:
| Activity | Before Activity | After Activity | After Rest |
|---|---|---|---|
| Stair climbing | Record reading | Record reading | Record reading |
| Cycling | Record reading | Record reading | Record reading |
3. Do one activity each using your upper body and one using your lower body. Identify and explain the differences in muscle use, tiredness, and heart rate between the two activities.
Solution: An upper-body activity such as push-ups mainly uses the chest, shoulder and arm muscles. A lower-body activity such as squats mainly uses the thigh and leg muscles. Both can increase heart rate, but the amount of tiredness depends on the intensity and duration.
Chapter 6 Exercises | Page 53
Chapter 7 – Growth, Development, and Maturation
Quick Notes
| Aspect | Meaning | Example |
|---|---|---|
| Growth | Increase in body size, height, weight or body parts. | Increase in height and weight. |
| Development | Overall changes in skills, behaviour, function and abilities. | Learning to play a sport. |
| Maturation | Progression of the body towards adulthood and full functional capacity. | Puberty and skeletal maturity. |
Factors Affecting Growth, Development and Maturation
Heredity: Influences height, body size and maturation timing.
Nutrition: Supports growth, brain function, muscles and bones.
Physical activity: Improves bone density, strength, coordination and fitness.
Health care: Good health supports normal growth and development.
Environment: Safe surroundings support learning and healthy development.
Psychological factors: Emotional support improves confidence and development.
Socioeconomic factors: Food, healthcare and education influence development.
Lifestyle: Sleep, rest, diet and activity affect development and maturation.
Important Points
- Growth is mainly a measurable physical change.
- Development includes physical, behavioural and skill-related changes.
- Maturation occurs at different rates in different people.
- Sports performance can improve because of training as well as natural growth and maturation.
- Growth plates are areas of cartilage that allow long bones to grow.
- Good nutrition, exercise, sleep and healthy habits support healthy development.
Remember: Two children of the same age may have different heights or sporting abilities because heredity, nutrition, environment, growth and maturation are different.
Chapter 7 | Pages 54–59
Chapter 7 – Book Exercises & Solutions
1. Explain how biological development, motor skills, and behavioural development help you, giving one example of each.
Solution:
- Biological development: Helps the body grow and function properly. Example: stronger bones.
- Motor skills: Help us control body movements. Example: learning to kick a ball.
- Behavioural development: Helps us manage actions and emotions. Example: learning teamwork.
2. How are heredity and environment responsible for growth?
Solution: Heredity provides traits such as height and body structure. Environment, including nutrition, exercise, health care and living conditions, affects how these traits develop.
3. Two students of the same age have different heights. Explain the difference in terms of growth and maturation.
Solution: Growth and maturation do not occur at the same rate in everyone. Heredity, nutrition, hormones and health can cause one student to grow earlier or faster than another.
Chapter 7 Exercises | Page 59
Chapter 8 – First Aid
Quick Notes
First Aid: Immediate care given to an injured or suddenly ill person before professional medical help arrives.
PRICE Method
| Letter | Meaning | Purpose |
|---|---|---|
| P | Protection | Protect the injured area from further harm. |
| R | Rest | Stop activities that worsen the injury. |
| I | Ice | Helps reduce pain and swelling. |
| C | Compression | Helps control swelling and gives support. |
| E | Elevation | Raise the injured part to reduce swelling. |
Three Ps of First Aid
Preserve Life: Keep the person alive and control serious problems.
Prevent Worsening: Stop the injury or condition from becoming worse.
Promote Recovery: Comfort and support the person until help arrives.
Golden Rules
- Stay calm and think clearly.
- Ensure safety first.
- Call for help early.
- Give immediate and correct first aid.
- Handle the injured person with care.
- Use available materials safely.
- Stay with the person and reassure them.
Emergency: In India, call 112 for emergency services when required.
BLS and CPR
BLS: Basic Life Support provides immediate help when a person’s breathing or heartbeat has stopped.
CPR: Cardiopulmonary Resuscitation helps maintain blood circulation and oxygen supply when a person is unresponsive and not breathing normally.
DRSABCD
| Letter | Action |
|---|---|
| D | Danger – check the area is safe. |
| R | Response – check if the person responds. |
| S | Send for help. |
| A | Airway – open the airway. |
| B | Breathing – check breathing. |
| C | CPR – start CPR if required. |
| D | Defibrillation – use an AED when available. |
Nosebleed – Basic First Aid
- Sit down and lean slightly forward.
- Pinch the soft part of the nose.
- Keep pressure until the bleeding stops.
- Seek medical help if the bleeding does not stop after about 10–15 minutes or happens frequently.
Important: Never move a person unnecessarily when a serious head, neck or spinal injury is suspected unless there is immediate danger.
Basic First Aid Kit
Bandages, gauze, elastic bandages, adhesive tape, gloves, antiseptic wipes, scissors, tweezers, safety pins, instant cold pack, thermometer and a first aid manual.
Chapter 8 | Pages 60–73
Chapter 8 – Book Exercises & Solutions
1. A student fell during a football match and injured their ankle. What immediate First Aid steps should be taken?
Solution: Stop the activity, protect and rest the ankle, apply a wrapped cold pack for a short period, use compression if appropriate, elevate the ankle and seek medical help if the injury is serious.
2. During a sports event, a player becomes unconscious but is breathing. What should you do?
Solution: Check safety and response, call for help, keep the airway clear, place the person in the recovery position if appropriate, monitor breathing and wait for professional medical help.
3. What items should be included in a basic First Aid kit?
Solution: A basic kit should include bandages, gauze pads, elastic bandages, adhesive tape, gloves, antiseptic wipes, scissors, tweezers, safety pins, instant cold pack and a thermometer.
Chapter 8 Exercises | Page 71
Check Your Progress – Solutions
Answer in brief
1. Compare voluntary and involuntary muscles with examples.
Solution: Voluntary muscles work under our conscious control, such as skeletal muscles used for walking. Involuntary muscles work automatically, such as smooth muscles in the stomach and cardiac muscles in the heart.
2. What happens to muscles when you exercise regularly?
Solution: Regular exercise can make muscles stronger and improve their endurance. Muscles become better at using oxygen and performing physical work.
3. What changes occur in breathing and pulse rate when you run compared to when you rest?
Solution: During running, breathing becomes faster and deeper and pulse rate increases because muscles need more oxygen and energy.
4. Design a circuit training to improve cardiorespiratory fitness.
Solution: Example: 1 minute each of jumping jacks, jogging, skipping, squats and shuttle running, followed by short rest. Repeat the circuit 2–3 times according to fitness level.
5. “Growth stops after a certain age, but development continues throughout life.” Explain the statement.
Solution: Physical growth generally stops after maturity, but people can continue learning new skills, improving behaviour, knowledge and abilities throughout life.
6. How can lack of sleep affect growth and development?
Solution: Lack of sleep can affect recovery, concentration, mood and normal growth processes. Good sleep supports physical and mental development.
Answer the following in detail
1. Explain how bones and muscles work together to produce movement.
Solution: Bones provide the framework and act like levers. Muscles attach to bones through tendons. When muscles contract, they pull the bones around joints and produce movement. Joints allow the bones to move.
2. What happens to muscles when you exercise regularly?
Solution: Regular exercise improves muscle strength and endurance. Muscles become better at producing force and using oxygen. With suitable training, muscle size and performance can also improve.
3. How does regular physical activity influence growth during adolescence?
Solution: Regular physical activity supports healthy bones, muscles, coordination and cardiovascular fitness. It also helps maintain healthy body composition and overall well-being during adolescence.
4. Explain how emotional development changes during teenage years.
Solution: Teenagers gradually become better at understanding and controlling emotions. They develop greater independence, confidence, empathy and social awareness. Supportive relationships help healthy emotional development.
5. Why is it important to stay calm while giving first aid?
Solution: Staying calm helps us think clearly, assess the situation correctly and give safe first aid. Panic can cause mistakes and may make the situation worse.
6. Design a simple awareness poster on the importance of first aid in daily life.
Solution:
A simple poster can contain:
FIRST AID CAN SAVE A LIFE!
Stay Calm • Check Safety • Call for Help • Give Correct First Aid • Reassure the Injured Person
Remember the 3 Ps: Preserve Life – Prevent Worsening – Promote Recovery.
FIRST AID CAN SAVE A LIFE!
Stay Calm • Check Safety • Call for Help • Give Correct First Aid • Reassure the Injured Person
Remember the 3 Ps: Preserve Life – Prevent Worsening – Promote Recovery.
7. Explain how the heart and lungs work together during physical activity.
Solution: During exercise, the lungs take in more oxygen and remove more carbon dioxide. The heart beats faster and pumps oxygen-rich blood to working muscles. This supplies energy for physical activity.
8. Why is cardiorespiratory endurance important for overall health?
Solution: Cardiorespiratory endurance helps the heart and lungs supply oxygen efficiently during activity. It supports stamina, daily activities, exercise performance and overall health.
Check Your Progress | Chapter 8