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The leaders in the field of physical education have both type of qualities i.e., innate qualities and acquired qualities. Through the programmes of physical education the acquired qualities can be created and developed successfully. So, the leadership can be created, developed through physical education programmes up in large extent.

Now sports scientists could be traced during the period to think in terms of psychological training. During the period 1900-1920, the athlete and the trainer approach started after 1920, when professional trainers and systematically trained physical educators appeared on the scene. Before that, the processes and procedures of athletic training were never debated or discussed in a formal manner in science labs. Only experience in hand was the guiding factor for both the athlete and trainer.

The age of Scientific Approach to the training for sports began in 1940 and during the period upto 1960 observed remarkable improvement in policies and practices. It attributed a lot not only towards the enhancement of human performance but also to attain recognition as a subject in the educational institution.

Trekking refers to travel by foot through remote destinations that are in most cases inaccessible and unknown to visitors.

Trekking is mainly of four kinds:

(1) Easy Trekking: This type of activity if for beginners, and basically involves the view of colorful horizons or sight of beautiful nature. 

(2) Moderate Trekking: Moderate trekking is more challenging than easy trekking. It is performed on medium to slightly higher altitudes. The individuals doing this type of trekking should be energetic.

(3) Strenuous Trekking: This type of trekking requires strenuous physical efforts. It is basically done on high altitude regions, and is suitable only for those who have some previous experience of trekking. 

(4) Difficult Trekking: Fourth type of trekking is done on steep slopes. Generally, professional or experienced trekkers do this type of trekking. This type of trekking requires high level of precision, skill and endurance by the trekker. 

Materials and equipment Required: 

1. Water bottle, pan, rope, safety kite, soap 

2. Food material and cooking utensils. 

3. Clothing as per requirement of your stay. 

4. First aid box. 

5. Chalk. 

6. Paper dishes, safety pins. 

7. Tent mattress

8. Sleeping baggage/bag.

Safety Measures 

1. Plan the number of days of tour adventurous trekking according to the climate and your budget. 

2. The persons suffering from heart and lung ailments should not go for trekking because they may fall prey to acute mountain sickness. 

3. Don’t forget to check your medical fitness and carry your routine and emergency medicines. 

4. Carry necessary things to protect yourself from sun burning or snow blindness. 

5. Wear proper footwear so that you don’t slip while trekking on mountains. 

6. Don’t eat leaves, flowers etc, while trekking. They may be poisonous.

Materials or Equipment Required for camping:

Safety Measure for Camping: 

1. Maintain the cleanliness around the camp site. 

2. Make sure to extinguish fire completely. 

3. Don’t walk after dark. 

4. Do not approach dead animals, they could be prey left for a later meal. 

5. Camp in groups and make enough noise. 

6. Keep your camp clean and store food and garbage in double plastic bags. 

7. Keep small children close to the group, preferable in plain sight just ahead of you.

A player is not said to be in off-side if the player gets the ball due to throw-in, corner kick or goal kick.

A player substitute or substituted player is sent off if he commits any of these offences:

(i). Serious foul play

(ii). Violent conduct

(iii). Spitting at an opponent or any other person

(iv). Denying the opposing team a goal or an obvious goal scoring opportunity by deliberately handling

the ball(this does not apply to a goalkeeper within his own penalty area).

(v). Denying an obvious goal scoring opportunity to an opponent moving towards the player's goal by

offences punishable by a free kick or a penalty kick.

(vi). Using offensive, insulting or abusive language and/or gesture

(vii). Receiving a second caution in the same match

(i) Red Card(Expulsion) : 

• Serious foul play 

• Violent conduct 

• Spitting at an opponent or any other person 

• Denying the opposing team a goal or an obvious goalscoring opportunity by deliberately handling the ball (this does not apply to a goalkeeper within his own penalty area) 

• Denying an obvious goal scoring opportunity to an opponent moving towards the player’s goal by an offence punishable by a free kick or a penalty kick. 

(ii) Goal Kick: A goal kick is a method of restarting play. A goal kick is awarded when the whole of the ball passes over the goal line, either on the ground or in the air, having last touched a player of the attacking team, and a goal is not scored. A goal may be scored directly from a goal kick, but only against the opposing team. 

Corner Kick : A comer kick is a method of restarting play. A comer kick is awarded when the whole of the ball passes over the goal line, either on the ground or in the air, having last touched a player of the defending team, and a goal is not scored. A goal may be scored directly from a comer kick, but only against the opposing team.

(i) Five offenses when Red card is shown : 

• Pushing the opponent (player) 

• Charging the opponent (player) 

• Hitting the opponent (player) 

• Abusing the opponent (player) 

• Delaying the restart of play 

(ii) Three fouls in the game of football: 

• Offside • Hand 

• (Throw-in) when ball crosses the touch line. 

(iii) Circumference of ball = 68 cm – 70 cm 

Weight of ball = 410 gm – 450 gm.

Three pre-match duties of the referee : 

(a) To check the equipments are according to law. 

(b) To check all the measurements. 

(c) To check all the official are on their places. 

• Banana Shot : A banana shot is an off centre shot (kick) that makes the ball curve or suddenly change direction before dropping to the ground. 

• Chip Shot : A shot in which the ball kicked form underneath with accuracy but less than maximum force to launch it high into the air in order to pass it over the heads of opponents or to score a goal.

The procedure to be followe’d when the match is interrupted by bad weather or dim light is : 

1. The first referee, the organizer and the control committee, if there is one, shall decide the measures to be taken to re-establish normal conditions. 

2. If the match is resumed on the same playing court, the interrupted set shall continue normally with the same score, players (except expelled or disqualified ones) and positions. The sets already played will keep their scores. 

3. If the match is resumed on another playing court, the interrupted set is canceled and replayed with the same team members and the same starting line-ups (except expelled or disqualified ones) and the record of all sanctions will be maintained. The sets already played will keep their scores. 

4. Should one or several interruptions occur, exceeding 4 hours in total, the whole match shall be replayed.

In a football game three substitution are allowed. 

Procedure—The player will report to the official table when the game will stop. Referee allows the player to enter the field and he will go by centre line. The substitute player will come out of the field and procedure is complete.

In case, the match is interrupted due to bad light or bad weather, the collective decision of the first referee, the control committee and the organizer is considered final. If the match is delayed for 4 hours or less, the match resumes on the same court from the point where it was interrupted. The game is completed as if there had been no interruption due to bad light or bad weather. If the match cannot be resumed on the same court then the set which was interrupted is replayed and the match continues from thereon. If the delay is for more than 4 hours, the whole match is replayed and the previous scores are cancelled. 

Duties of Referee : 

(i) Highest authority of the game with the final decision on any matter. 

(ii) Final authority to decide if the game needs to be suspended due to bad light or bad weather or for any other reasons. 

(iii) To decide whether the match needs to be ended in a draw or continue till the result.

(iv) To overall supervise the conduct of players and other officials connected to the match along with the conduct of the coaches of the players / teams and the spectators. 

(v) To ensure the game is played in a fair way and in accordance with the rules of the game. 

(vi) To work in co-ordination with the match organizers for finalizing the game schedule.

• Height of starting platform = 0-5 m to 0-75 m 

• Area of the platform = 0-5 m x 0-5 m 

• Maximum slope of the platform = Not more than 10°.

Relay : A swimming relay is when four swimmers perform to complete the race is (4 x 100 m) in the distance divided in four each swimmer completes equal number of distances.

Width of the strap of the net used in Tennis—5 cm (2 inch).

Material — Rubber 

Weight — 56-7—60-24 gram 

Circumference — 6-35 — 6-67 gram 

Colour — Yellow or white.

1. c Vajrasana

2. c.>30

3. b.Walk on outer edge of foot

There are some personal as well as professional qualities which are necessary dor leadership in the field of physical education. Some of them are as follows:

1) Energetic- To be energetic is necessary for a leader in the field of physical education. In fact, it is the basic requirement for this prefession.

2) Decisiveness- A leader in the field of physical education should be decisive. It means he should have the ability to take decisions spontaneously.

3) Technically Skilled- A leader in the field of physical education should be technically skilled. He should be an expert in his discipline and speculation.

4) Creative- A leader in the field of physical education should be creative. Such leaders can produce new techniques or ideas, which are needed in the field of physical education.

Stages of behaviour change for physical activity-

1. Pre-contemplation: People in this stage are not thinking about changing their inactive or sedentary behaviour and are not aware of their problem. They have not considered changing. 

2. Contemplation: People in this stage have thought about their problem, can identify that they are inactive, and have devoted some thought to changing. They have not taken action to change, or they may be beginning to consider options for change. 

3. Preparation/decision: People in this stage have begun the process of change by examining possibilities and options, such as considering a gym membership, looking at new exercise clothing, wanting to start using a pedometer, or contemplating a noonhour walking program.

4. Action: People in this stage have taken steps to overcome their sedentary lifestyle by modifying their behaviour, experiences, or environment in order to overcome their problem. Action involves the most overt behavioural changes and requires a commitment of time and energy. Early indicators of the action stage include steps such as evaluating different exercise facilities and costs, purchasing a gym membership, purchasing exercise equipment, joining a walking group, and using exercise equipment for physical activity rather than as “furniture.” 

5. Maintenance: People in this stage consolidate the gains attained as a result of initial action through sustained involvement in the new behaviour, in this case an active lifestyle (or avoidance of the old behaviour—physical inactivity). Adoption of the new behaviour usually requires a period of many weeks to months. 

Method of sit and reach test- 

The subject is advised to sit on the edge of the chair. One foot is kept at the floor while the other leg is extended with knee straight. The subject must keep the back straight and head up. The subject has to touch the toe with fingertips. If the fingertips do not touch than the distance in between fingertips and is measured and the score will be negative.

Management of Fracture- First aid for closed and open fracture 

The injured part can be immobilized with the help of sling in closed fracture. During open fracture the open wound must be covered by sterile gauze or dressing. The compression and elevation is given to stop the bleeding. The sling is used to immobilize the injured part.

For transporting the injured person to the hospital, sitting position is desirable but in complicated cases person can be transported in a lying position on a stretcher.

• Before the test starts, the tester measures the participant’s pulse, blood pressure, oxygen level, and breathlessness.
• The participant receives the instructions to walk back and forth at their own pace to a designated spot for 6 minutes.
• The participant may slow down or take a break as necessary while standing.
• The tester instructs the participant to say if they experience trouble breathing or chest pain.
• Both the tester and participant should keep note of the number of lengths that the participant completes, as the tester will use this to calculate their score.

Three gender differences

(a) Physical Differences- Till the age of 14 the boys and girls are not different in body size. Endocrine system start changes at puberty. In women estrogen plays important role in broadening of pelvis, develops breast size. In men estrogen affect on sperm count.

(b) Strength- The muscular strength in women is found to be lesser than men.

(c) Cardiovascular functions- The size of heart is smaller in women than men. During vigorous workouts men have better cardiac output than women.

Procedure for six-minute walk test-The subject is asked to walk for six-minute around the 50 yards dimensional area. The cones are placed at regular intervals to indicate distance covered. The maximum distance covered in six minutes. Measure the distance covered in six minutes to the nearest metre.

(i). Cooperation and leadership are the qualities which were developed among the participating students. 

(ii). The School Principal organized intramural intersection sports programme for the students. 

(iii). Coordination and Self -control psychomotor tests shall be conducted for testing the fitness of school children.

Three methods to prevent asthma

a -To make your nearby area clean- Keep your home and work place clean, use of mask while cleaning.

b -Avoid dust -minimize the dust in your home and working area, remove carpet and install wood work which can reduce the dust.

c -Air conditioners to be used-The air flow areas are to be closed(windows) of home and this reduces the entry of air borne pollens that can cause asthma. Asthma also be managed by following ways.

• keep off obesity
• regular exercise
• Eat plenty of water and vegetables 
• Control acidity

Parvatasana is in form of a mountain pose.

Procedure: 

• Sit down on yoga mat in a cross legged position. 
• Bring hands in front so that palms face towards the performer. 
• Exhale and move hands over head keeping the fingers interlocked and hands stretched upwards. Pull torso in upward direction high as one can. 
• Come down to the original position . Repeat the asana for 8-10 times.

 Benefits:

• Improves health of internal organs.
• Helps in losing body weight.

 Contraindications: 

• Do not strain the nerves. 
• Avoid hunching back during sitting position

Three food myths prevalent in the society are: 

1. Drinking water while eating meals is bad – It is certainly a myth passed from generation to generation. Water intake certainly doesn’t damage your digestive process. 

2. Don’t drink milk immediately after eating fish – There is no scientific reason why a person cannot have milk and fish together. 

3. Eggs are bad for heart – Eggs contain cholesterol in their yolks. However they are not bad at all for health if people eat one egg a day

The pitfalls of dieting are: 

• Limiting intake of major nutrients – People who desire to lose weight cut carbohydrates, proteins and fats which shall lead to many health problems.
• Starvation – It is a misconception that skipping any meal in a day saves calories rather it ends up with health problems. 
• Generates stress – People are often over-conscious about losing weight and face anxiety and stress in turn thereby affecting their mental health.

Pitfalls of dieting

1. Intake of important nutrients in limit-insufficient intake of carbohydrates, protein, vitamins and fat creates many health problems.

2. Attitude to lose weight can lead to serious health problems.

3. Starvation-It is misconception that skipping of any meal can reduce weight but it can create any health problem.

4. Stress-over consciousness of losing weight creates anxiety and stress.

5. reducing of calories can leads to enervation.

Administration of AAHPER motor Fitness Test:- The test is administered on school student of around 17 years of age. It includes.

(a) Pull up for boys

(b) Sit-up

(c) Shuttle run

(d) Standing long jump

(e) 50 mts. dash

(f) 600 Years run/walk

Detailed Answer :

AAPHERD stands for American Alliance for Health Physical Education, Recreation and Dance. In 1965, AAPHER led to the collection of wide ranging records or data and revision of the national norms. The following test items are included in this test battery.

(a) Pull-ups (for boys ) or flexed arm hangs (for girls).

(b) Sit ups to a maximum of 50 (for girls) and 100 for boys.

(c) Shuttle Run.

(d) Standing Broad Jump.

(e) 50 yard dash.

(f) Six hundred yard run/walk.

(g) Softball throw for distance.

In 1976, AAPHER Youth Fitness Test was again revised and the following changes were made :

(a) The softball throw test item was deleted. (b) Fixed number of straight leg sit ups test was changed to bent knee sit-ups performed in 60 seconds.

(c) 600 yard run/walk was made optional and the individuals could opt for their 600 yard run/walk or 9 minute run/walk or 1 mile (for ages 10-12) run/walk i.e., 12 minute run/walk (for ages 13 and above). After the revision of AAPHER Youth fitness test in 1976 or 1.5 mile run/walk, following items were finalized in this test battery.

(a) Pull ups (for boys) flexed arm hang (for girls)

(b) Bent knee sit ups

(c) Shuttle sum

(d) Standing board jump

(e) 50 yard dash

(f) 600 yard or 9 min run/walk

(a) Pull ups

Purpose : To measure arm and shoulder strength.

Procedure : The bar is adjusted according to the height of the boy. The bar is held with his palms facing away from him. He is then asked to raise his body so that the chin reaches the level of the bar. One score is awarded for each pull up. One trial is given before the start of the test. Flexed Arm Hang (for girls)

Purpose : To measure arm and shoulder strength.

Procedure : The bar is adjusted according to the standing height of the girl. The bar is held with over hand grasp. The girl lifts her body up with the assistance of testing personnel so that her chin reaches the bar level. The time in seconds she holds the bar, is taken as her score.

(b) Flexed leg sit ups :

Purpose : To measure abdominal strength and endurance.

Procedure : The youth is asked to lie on the floor on his/her back keeping knees bent. The angle of the knees should be around 90°. The feet are held by the partner, the youth puts hand behind the head with fingers interlocked. Then the youth curls up and touches the elbow to knees. The score is counted as maximum number of sit ups in 60 sec.

(c) Shuttle Run :

Purpose : To measure speed and agility Procedure : Two parallel lines are marked 30 feet apart and two wooden blocks 2× 2 × 4 inches are kept on one side of a marked line. The youth stands behind the line opposite to the line where wooden blocks are placed. At the start signal, youth runs towards the wooden blocks and picks up one of them, carrying it to the line from where the test started. The youth then runs and similarly lifts the other block and places it at the starting line. 

(d) Standing Broad Jump :

Purpose : To measure power Procedure : The youth is asked to stand behind the restraining line with feet apart and he/she bends the knee and swinging arm before jumping. The youth lands on both the feet together. The distance from take-off line to the heel is measured in inches. The best of three trials is recorded as the final score.

(e) 50 yard dash :

Purpose : To measure speed Procedure : The youth is asked to run 50 yards and the time is recorded nearest to one-tenths of a second.

(f) 600 yard run/walk :

Purpose : To measure endurance Procedure : The youth is asked to run/walk for 600 yards and the time is recorded in minutes and seconds.

Different Stages of growth in children. Infancy (1 to 2 years)

(a) Gross motor developmental skills

(b) Head Control

(c) Sitting

(d) Crawling

(e) Moving arms, legs

(f) Reaching to various object

(g) Infants should be provided with objects, toys and games

(h) Throwing, Catching and kicking a ball

Early Childhood (3 to 7 years)

(a) Fine motors developmental skills i.e. coordinative activities.

(b) Movement skills(throwing, jumping, catching or kicking the ball)

(c) Emphasis on participation and not on competition.

(d) Structured as well as unstructured physical activities should be performed daily for at least sixty minutes daily.

(e) They may be allowed to watch quality programmes on T.V. for one to two hours.

Later Childhood – (8 to 12 years)

(a) Stunts, throwing, jumping, Catching, running etc. so that they can acquire body control, strength and coordination.

(b) Participation in organized or team games which aim to develop social consciousness in them.

(c) Children should be introduced to competitive sports and taught the basic rules of sports competition

(d) Introduction of concept of endurance, strength, agility, coordination and balance.

The Harvard step test: is a cardio vascular fitness test. It is also called aerobic fitness test. It is used to measure the cardio vascular fitness or aerobic fitness by checking the recovery rate. 

Equipment required : A gym bench or box of 20 inches high for man and 16 inches for woman, stopwatch and cadence tape. 

Procedure: The athlete stands in the front of the bench or box. On the command “GO” the athlete steps up and down on the bench or box at a rate of 30 steps per minute. Stopwatch is also started at the start of the stepping. 

Calculation of the scores : Calculate with the help of following formula

“fitness index score = (100 × test duration in seconds)/ (2 × sum of heartbeat in recovery period)”.

1. Dynamic strength: dynamic strength can be called isotonic strength because it is related to the movements. In pull-ups and push-ups we required dynamic strength. In performing such workout, there is a diminishing tendency in dynamic strength and as a result, after some time, muscles refuse to do work. At the juncture, man is not able to do even one extra pull up or push-up. Movements are clearly visible when someone uses dynamic strength.

2. Static Strength: Static strength is also called isometric strength. It is the ability of muscles to act against resistance. Static strength can be measured by dynamometer. This type of strength not seen directly. Some static strength is not usually applied in sports but in weightlifting it is applied in phases.

Proper sleep, proper blood circulation

1. Change in muscle size and strength

2. Change in metabolism and body composition

3. Change in bone density

4. Change in respiratory system

5. Change in cardiovascular system

6. Change in nervous system

7. Change in gastrointestinal system

8. Change in urinary system

9. Change in flexibility

10. Change in senses.

Strength displayed during movement or to apply force repeatedly over a long time.

1. Maximum strength

2. Explosive strength

3. Strength endurance

(Explaination in brief)

1. Sports complexes or stadiums

2. Play grounds and play surfaces

3. Safe playing equipment

4. Sports attitude

5. Drug free environment

6. Qualified coaches and teachers

7. Development of good, healthy and hygienic habits

8. Education related to sports

9. Normal climatic conditions

10. Culture and tradition of society

(a) Walking, jogging and running. 

(b) Faster the pace and longer you exercise the more calories you will burn. 

(c) Awareness regarding health issues. lazy, inactive lifestyle with withdrawing attitude.

Movement speed is the time taken between the initiation of movement and the completion of the movement. It depends upon techniques, explosive strength, flexibility and coordinative abilities. It plays a vital role in boxing, gymnastics, swimming, throws and jumps, etc. Where the minimum time is taken to complete the movement. 

To develop the speed endurance we will have to work more on pace races because pace races means running the whole distance at a constant speed.Generally, 800 metres and above races are included in pace races. As a mattre of fact, an athletes can run a distance of 300 metres at full speed but, in longer races such as 800 metres or above races he must conserve his energy by reducing his speed. For example, if there is a runner of 800 metre race his best time is 1 minute 40 second, so, he should run first 400 m in 49 seconds and next 400 m in 51 seconds.

Kraus Weber Test: This test consists of 6 test items which indicate the level of muscular strength. Various Kraus Weber tests are: 

Test no. 1 Sit-ups (legs straight) 

Strength of abdomen plus psoas muscles: Lie down on a table in supine position; hands behind neck, partner holds the feet. Now perform sit up with straight legs. If the subject is unable to come up then zero score and 10 points when he performs a complete sit-up. 

Test no. 2 Sit-ups (Knee Bent)

Strength of abdominal minus psoas muscles: The subject lies down in supine position but this time knees are bent, fingers interlocked behind neck. Now ask the subject to perform one sit up. Scoring is same as in test no. 1. 

Test no. 3 Leg Raise Supine Position 

Strength psoas and lower abdominal and back muscles: 

The subject lies down in supine position, hands interlocked behind neck. Now ask the subject to raise his both feet at 10 inches height with knees straight. Hold for 10 seconds. 10 marks are awarded. Number of seconds held is the score of individual. 

Test no. 4 Leg Raise Proline Position 

To measure strength of upper back: Lie down in proline position, hands behind the neck. A pillow is kept under abdomen. Press the back. Now lift the legs 10 inches above the ground. Scoring same as in test no. 3. 

Test no. 5 Upper Body Raise

To measure strength of lower back: The subject is asked to lie down in prone position with pillow under lower abdomen. Hands are inter locked behind the neck. Expert holds the feet down and asks the subject to raise head. shoulders and chest. As soon as the subject raises the chest, expert starts counting time. 

Scoring: Same as test no. 3.

(a) inability to concentrate 

(b) poor judgment 

(c) seeing only negative 

(d) anxious or racing thoughts and constant worrying 

Techniques: 

1. Manage your time 

2. Look at your life style 

3. Have a sense of life purpose 

4. Adopt healthy habits 

5. Change your thinking 

6. Participate in physical activity 

7. Achieve a high level of physiological fitness 

8. Building self-confidence 

9. Relaxation techniques 

10. Staying cool and confident under pressure 

11. Avoid the company of stressed people. 

1. Respiratory endurance

2. Strength

3. Endurance

4. Heredity

5. Regular exercise

6. Health problems

7. Diet

8. Age and gender

9. Stress and tension

10. Intoxication

11. Rest and relaxation

12. Climatic conditions

13. Safe environment

14. Posture

15. Hygienic habits

16. Motivation and feedback

1 : 1 means load and the rest is equal, e.g., 1 minute exercise followed by 1 minute of rest. Similarly 1 : 2 means that the period of rest is double of the load. e.g., 1 minute exercise followed by 2 minutes of rest. 

The slow and extensive interval training methods can be given by using 1 : 1 and 1 : 2

Fast or intensive interval training methods can be given by using 1:1 and 1:2. 

Student is required to explain the relationship between load and rest, with suitable examples from their respective games and sports.

1 : 1 means load and the rest is equal, e.g., 1 minute exercise followed by 1 minute of rest. Similarly 1 : 2 means that the period of rest is double of the load. e.g., 1 minute exercise followed by 2 minutes of rest. 

The slow and extensive interval training methods can be given by using 1 : 1 and 1:2   Fast or intensive interval training methods can be given by using 1:1 and 1:2. 

Student is required to explain the relationship between load and rest, with suitable examples from their respective games and sports.

Advantages of weight training:

(a) It is the best way of getting the entire body in good size, shape and structure. 

(b) Weight training is good for the development of upper body strength as well as the lower section of the body. 

(c) It is the best way to keep your muscles well toned and in a fit condition. 

(d) It also contributes to effective weight control because weight training reduces the chances of getting obese. 

(e) It develops good strength, endurance and balance. Weight training is suitable for all the games and sports and contributes to better results in performance.

Disadvantages:

(a) Stunted growth: Since children are in a developing stage lifting heavy weight can be stressful for young muscles. Therefore, they should go in for light weight strength training programme. 

(b) Supervision: Exercise should be performed carefully and under the supervision of trainer otherwise there are chances of injury. Injury can take place because of lack of supervision due to faulty equipment or while lifting barbell or overloading, etc. 

(c) Flexibility: After weight training, one must relax muscles or cool down to avoid stiffness, pain or muscle cramps. Stiffness causes flexibility problem. 

(d) Injury: The primary concern is actually safety. Don't exercise with weight, by yourself, take support from a companion. The most frequent safety problem arises while using a barbell. It can cause injury.

vitamins are complex compounds of carbon. These are required by the body in small quantities. Vitamins are of two types: 

1. Fat soluble vitamins: Fat soluble vitamins can cause harm if they are taken in excess. 

(a) Vitamin A 

(b) Vitamin D 

(c) Vitamin E 

(d) Vitamin K 

2. Water soluble vitamins: Water soluble vitamins are washed out of the body and they are not harmful. 

(a) Vitamin B 

(b) Vitamin B complex 

(c) Vitamin C

vitamins are complex compounds of carbon. These are required by the body in small quantities. 

Vitamins are of two types: 

1. Fat soluble vitamins : Fat soluble vitamins can cause harm if they are taken in excess. 

(a) Vitamin A 

(b) Vitamin D 

(c) Vitamin E 

(d) Vitamin K 

2. Water soluble vitamins : Water soluble vitamins are washed out of the body and they are not harmful. 

(a) Vitamin B 

(b) Vitamin B complex 

(c) Vitamin C