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Advantages of weight training :

1. Helps in getting good shape.

2. Providing best fitness

3. Helpful in enhancing performance

4. To develop strength

5. Increases bone density

Disadvantages of weight training:

1. Risk of injuries

2. Less flexibility

3. Expensive

Advantages of weight training : 

1. Helps in getting good shape. 

2. Providing best fitness 

3. Helpful in enhancing performance 

4. To develop strength 

5. Increases bone density 

Disadvantages of weight training: 

1. Risk of injuries 

2. Less flexibility 

3. Expensive

Psychological benefits of exercise: 

• Improves mood-exercise is a great source of energy. It helps in changing mood. It stimulates various brain toxins which make us feel happy. 
• Develops self-confidence -regular exercise increases strength which leads to better fitness and develops self confidence. 
• Reduces depression – exercise act as antidepressant and recreational activities. 
• Reduces anxiety and stress – regular exercise reduces muscle tension, frustration and anxiety. Exercise also reduces build up of stress hormones.
• Increases relaxation – people who do not work out regularly often face insomnia. Meditation is also a great source of relaxation. 
• Improves self-esteem – regular exercise improves body image, self-worth and self esteem.

Then main aims of physical education teachers, trainers, coaches and sports psychologists is to enhance an individual’s performance at optimum level. To achieve this aim, they must consider the effect of anxiety on performance. 

Types of speed: Speed is an essential component of physical fitness that helps an individual to perform well in sports. There are five types of speed as under: 

(a) Reaction ability 

(b) Movement speed 

(c) Acceleration 

(d) Locomotor ability 

(e) Speed endurance 

(a) Reaction ability: It is the ability to respond quickly to a stimulus. It can be tactile or visual. Reaction ability has great significance in sports specially 100, 200, 400 m start. In case of simple reaction ability, athletes try to workout repeated movements as fast as possible on the given signal. In case of complex reaction ability, the athlete has to respond to unexpected signal quickly and accurately. Both need a lot of training for nervous system and coordinative abilities. 

(b) Movement speed: Movement speed is the ability of an individual to perform movement in minimum possible time. It depends on technique, explosive strength, flexibility and coordinative abilities. It plays an important role in gymnastics, sprints, throw, jump, etc. Movement speed in sport can be measured by time taken to complete a movement 

(c) Locomotor ability: Locomotor speed ability is the ability to maintain maintain maximum speed for maximum time to cover more distance in less time. Sprints depend on locomotor ability as sprinters have to run with maximum speed to excel.

Role of regular exercise on ageing process: Regular exercise always promotes healthy ageing process. Getting older is a regular cycle of life. Regular exercise delays the changes which occur due to ageing. Role of regular exercise is as under: 

(a) Muscles lose strength due to ageing. But we can maintain that strength for longer period if we exercise regularly. 

(b) With increase in age cardiorespiratory fitness decreases but those who continue to exercise keep their cardio system efficient which slows down the Process of ageing.

(c) Muscles and joints become less flexible and agile with age. But regular exercise removes various joint problems and keeps the person healthy and fit, saves from osteoporosis. 

(d) More severe changes in ageing are on skin which lead to wrinkles and decreased elasticity. Regular exercise tones up the muscles and because of aerobic consumption and better flow of circulation to all the parts of the body, there is glow on the skin with less wrinkles.

The Rikli and Jones Senior Citizen Fitness Test for assessing the functional fitness of older adults describe easy to understand and effective tests to measure aerobic fitness, strength and flexibility using the minimal and inexpensive equipment. The Individual fitness test items involve common activities such as getting up from a chair, walking, lifting, bending and stretching.

The tests are : 

1. Chair Stand Test - testing lower body strength 

2. Arm Curl Test - testing upper body strength 

3. Chair sit and Reach Test - lower body flexibility test 

4. Back Scratch Test - upper body flexibility test 

5. 8 Foot Up and Go Test - agility test 

6. Walk Test (6 min) - used to assess aerobic endurance

Arm Curl Test for upper body strength 

It is a test of upper body strength. The purpose of this test is to measure upper body strength and endurance. The subject has to do as many arms curls as possible in 30 sec. This test is conducted on the dominant arm side (or stronger side). 

Procedure: 

1. The subject sits on the chair holding the weight (8 pounds for men / 5 pounds for women) in the hand using a suitcase grip (palm facing towards the body) with the arm in a vertically down position beside the chair. 

2. The upper arm is placed against the body so that only the lower arm is moving (the tester may assist to hold the upper arm steady). 

3. The subject curls the arm up through a full range of motion, gradually turning the palm up. 

4. Then the arm is lowered through the full range of motion, gradually return to the starting position. The arm must be fully bent and then fully straightened at the elbow. 

5. Repeat this action as many times as possible within 30 sec. 

6. The score is the total number of controlled arm curls performed in 30 sec.

Chair Sit And Reach Test for lower body flexibility 

This test is used to measure the flexibility of the back and leg (hamstring muscle) It is a kind of absolute and linear test of flexibility. 

Equipment: A testing box or a flexomeasure and a yardstick. 

Procedure: 

The subject is asked to remove shoes and place his/her feet against the testing box while sitting on the floor with straight knees. Now the subject is asked to place one hand on top of the other so that the middle finger of both hands are together at the same length. 

Chair Stand Test for lower body strength

The purpose of the Chair-Stand is to measure the strength of the lower body of adults over 60 years of age. Lower body strength is important for activities such as getting out of a chair, on the bus, out of the car, and rising up from a kneeling position in the house or garden. The strength of your lower body can directly affect the ease with which you perform the activities you do every day. 

Equipment: Chair without arms, Stopwatch. 

Procedure: 

1. Place the chair against a wall where it will be stable. 

2. Sit in the middle of the chair with your feet flat on the floor, shoulder width apart, back straight. Cross your arms at the wrist and place them against your chest. 

3. The test partner will tell you when to begin and will time you for 30 seconds, using the stopwatch. 

4. You will rise up to a full stand and sit again as many times as you can during the 30-second interval. 

Eight Foot Up And Go Test for agility

This test is a coordination and agility test for senior citizens.

Equipment required: A chair with a straight back( about 44 cms high) a stopwatch, cone marker, measuring tape, an area without hindrance. 

Procedure: 

Keep chair next to the wall and the marker, 8 feet in front of the chair. The participant starts completely seated, with hands resting on the knees and feet flat on the ground. On the command ‘go’ stopwatch is started and the participant stands and walk (on running at all) as quickly as possible to and around the cone and returns to the chair to sit down. Time is noted as he sits down on the chair. Two trials are given to the participant. 

Scoring: The best trial is recorded to the nearest 1/10th second.

Six Minute Walk Test for Aerobic Endurance 

Procedure: 

1. Start walking around the course as fast as you can but do not run. 

2. Walk until 6 minutes. 

Rikli and Jones senior citizens fitness test was developed by Dr. Roberta and Dr. Jessie Jones of Fullerton University. It includes: 

1. Chair Stand Test – To measure leg strength and endurancer. 

Procedure – Subject is advised to sit on the chair with arms crossed around the wrists and hands are kept close to the chest. After this the subject stands completely and then reaches again the same sitting position. This activity is repeated for 30 seconds. 

2. Arm Curl Test – To measure upper body strength. 

Procedure – The subject sits on the chair keeping the back straight and holds weight in strong hand. The subject performs arm curls in 30 seconds. 

3. Back Scratch Test – To measure range of motion of shoulder. 

Procedure – The subject is advised to stand initially. After this one hand is placed behind the head and other arm is bent behind the back. Test administrator helps in guiding the subject about the alignment of the fingertips. If the tip of both index finger touches, then the score is awarded zero. In case it is not touching the gap is measured and this is awarded as negative score. While overlapping distance is given as positive score. Reading is taken twice and the best score is awarded. 

4. Eight Foot Up and Go Test – To measure speed, agility and balance while moving. 

Procedure – A cone is placed 8 feet away from the chair which is placed away from wall. On the command “go” the subject starts before sitting on chair. The subject is advised to walk briskly and turn around the cone and again sits on the chair. The time is measured for this whole activity. The two trials are conducted. The best trial is counted for scoring. 

5. Six Minute Walk Test – To measure aerobic fitness. 

Procedure – the walking course is marked in a 50 yard (45.72 meters) rectangular area dimensions 45><5 yards

Senior citizen fitness test is designed to test the functional fitness of seniors. 

 Purpose: to test the upper body strength and endurance. 

Test name: Arm curl (Bicep) test. 

Equipment required: 4 pound weight (women AAHPERED), 5 pound wt., 8 pound wt. A chair without armrest and stopwatch. 

Procedure: The subject sits on chair, holding the weight in the hand using suitcase grip, with the arm in a vertically downward position beside the chair. Curl the arm up through a full range of motion, gradually returns to the starting position. The arm must be fully bent and then fully straightened at the elbow. The aim of this test is to do as many arm curl as possible in 30 seconds. 

Scoring: The score is the total number of controlled arm curls performed in 30 seconds. As per the norms set the adult is graded.

Administered of AAHPER Motor Fitness Test. The test was administered on school students of 17 ages.

Pull up for boys-To measure arm and shoulder strength. This test measures the total no of repetitions performed without taking rest on a horizontal bar.

Flexed arm hang for girls- To measure arm and shoulder strength-The test is administered on a adjustable horizontal bar.

Sit-up-To measure abdominal strength and endurance.

The total no of repetitions of sit-ups is noted in one minute only.

Shuttle run- To measure agility and speed. The subject starts race behind the other line. The best of two trials will be noted.

Standing Long jump - To measure power.

The best distance will be taken out of three trials

50m Dash-To measure speed

The subject is advised to run 50 yards and the time is recorded nearest to 10th of a second 

600-yard run/walk- To measure endurance

The subject is advised to run/walk 600 yards and the time is recorded in minutes and second.

Dislocation : It is an injury of joint in which the adjoining bones are displaced from their original position. It may be associated with sprain or fracture. Dislocation is mainly caused due to direct or indirect impact over the joint. It may be simple dislocation, fractured dislocation or complicated dislocation.

The main causes of: 

(i) Rabies : Rabies virus is a neurotropic virus. This disease is caused by the Rabicilus virus (found in wild carnivorous animals like wolf, jackals, etc.). Sometimes it is also caused by diseased dog bite. It is not a communicable disease but still a very dangerous disease. 

(ii) Pneumonia : It is caused by various types of germs such as Diplococcus pneumonia, Staphylococcus, Pneumococcal which enter into lungs and affect its fimctioning. It is caused due to exposure to cold or dry places or by the infected sputum of the patient 

(iii) Ring worm : It is a contagious disease of skin, hair and nails. On infection, ringlike discoloured patches appear on the skin which is covered by scales and vesicles. It is transmitted by contact with the infected persons or using the articles used by the patients. It can be prevented by personal cleanliness and avoiding the use of articles and clothes used by the patient.

Eyes being a delicate sense organ, special care should be given to the eyes. 

Following precautionary measures can keep eyes in proper condition: 

• People, especially children, should get their eyes regularly checked up. Immediate treatment should be taken if any ailment is discovered. 

• During reading, the page of a book should be at least at a distance of 1 ‘A feet at an angle of 45° to 70°. The horizontal light should be provided sufficiently but not immediately in front of eyes. Look away from the computer screen. 

• Eyes should be protected from dust, smoke, bright light, etc., by using good quality goggles or sunglasses. 

• Precautions should be taken while handling sharp articles like blade, knife, etc. Use safety eyewear. 

• Entry of any foreign body in the eye or any injury made to the eye should be taken seriously. The patient should be taken to the eye specialist immediately

1. When the pitch is unfit to play. 

2. When the pitch has uneven bounce, with the consent of both captains, the umpire can change the pitch. 

3. Length of pitch = 22 yard or 20.12 mts. 

(a) Umpire will change the ball with the same number of over played ball. 

(b) Handling the ball (bastsman will be declared out)

1. Out of play: 

1. When the ball wholly crosses the goal fine. 

2. When the half time is over. 

3. When the ball crosses the touch line wholly. 

2. Width of goal line – 5 inches = 12 cms 

Width of touch line – 5 inches = 12 cms 

Width of goal post – 5 inches = 12 cms. 

3. Direct Free Kick: A direct free kick is a method of restarting the game. A goal may be scored directly from a direct free kick. 

4. Three substitutions are permitted in a game.

1. Technical Area: The area outside the playfield where coach, manager and players sit is known technical area. 

2. Optional Mark: It is a mark 9.15 mts from corner on the goal line towards the goal post. 

3. Centre Circle: It is a circle of 9.15 mts in the centre of playfield from where the kick off is taken. 

4. Corner Kick: It is awarded when ball passes the goal fine last touched by defenders. It is taken from corner arc.

1. (a) Endurance ability

2. (a) Continuous training method

3. (c) Effort and Recovery

A. (b) Strength

B. (d) Endomorph

C. (b) Iso metric Training