Health and physical education

DEFINITION “Health is a state of complete physical, mental and social well-being and not merely an absence of disease or infirmity”. -WHO (1948)
CONCEPTS OF HEALTH
BIOMEDICAL: - Absence of disease. Person free from disease is considered as healthy
ECOLOGICAL: - Dynamic equilibrium between man and his environment = health. Maladjustment of humans to environment = disease
PSYCHOLOGICAL: - Development of social sciences revealed that health is influenced by social, psychological, cultural, economic and political factors.
HOLISTIC: - Synthesis of all other concepts. Sound mind in a sound body, in a sound family, in sound environment
DIMENSIONS OF HEALTH
• PHYSICAL
• MENTAL
• SOCIAL
• SPIRITUAL
• EMOTIONAL
• VOCATIONAL
DETERMINANTS OF HEALTH

1. Unit 1
DEFINITION “Health is a state of complete physical, mental and social well-being and not
merely an absence of disease or infirmity”. -WHO (1948)
CONCEPTS OF HEALTH
BIOMEDICAL: - Absence of disease. Person free from disease is considered as healthy
ECOLOGICAL: - Dynamic equilibrium between man and his environment = health.
Maladjustment of humans to environment = disease
PSYCHOLOGICAL : - Development of social sciences revealed that health is influenced by
social, psychological, cultural, economic and political factors.
HOLISTIC: - Synthesis of all other concepts. Sound mind in a sound body, in a sound family, in
sound environment
DIMENSIONS OF HEALTH
 PHYSICAL
 MENTAL
 SOCIAL
 SPIRITUAL
 EMOTIONAL
 VOCATIONAL
DETERMINANTS OF HEALTH
 Physical environment
 Economic and social environment
 Personal Characteristics
FACTORS AFFECTING HEALTH
Gender: Men and women suffer from different types of diseases at different ages.
Genetics - Inheritance plays a part in determining lifespan, healthiness and the likelihood of
developing certain illnesses.
Personal behavior and coping skills: Balanced eating, keeping active, smoking, drinking, and
how we deal with life’s stresses and challenges all affect health.
Physical environment: safe water and clean air, healthy workplaces, safe houses, communities
and roads all contribute to good health.
Employment and working conditions: People in employment are healthier, particularly those
who have more control over their working conditions.
Social support networks – greater support from families, friends and communities is linked to
better health.
Culture - customs and traditions, and the beliefs of the family and community all affect health.
Education – Low education levels are linked with poor health, more stress and lower self-
confidence.

2. Income and social status - Higher income and social status are linked to better health. The greater
the gap between the richest and poorest people, the greater the differences in health.
Health services - Access and use of services that prevent and treat disease influences health.
Understanding the Body System - respiratory, circulatory and digestive
The respiratory system carries oxygen to and removes carbon dioxide from the blood.

The circulatory system transports dissolved gases and nutrients through the body.
The respiratory system carries oxygen to and removes carbon dioxide from the blood. The system
that transports these gases between the lungs and the cells is the circulatory system. The circulatory
system ensures that both delivery and clean-up occur by transporting blood through the body. The
blood carries oxygen and nutrients to the cells. It also carries carbon dioxide and other wastes away
from the cells. Blood is pumped through the circulatory system by the heart and travels to and
from the cells in the blood vessels.
The digestive system breaks down food, absorbs nutrients, and eliminates solid waste.
The digestive system is a 10 m long coil of churning muscle.
Here are a few facts about the digestive system that you may find surprising:
• The stomach contains chemicals that are as powerful as battery acid.
• Saliva glands near the mouth create an entire liter of saliva (spit) each day
•The digestive system is home to bacteria that produce over 100 L of gas each year. This gas
passes from the digestive system about 14 times a day
Processes Carried Out by the Digestive System

3. The digestive system completes the following four tasks in the body:
• Ingestion: Food is taken into the body.
• Digestion: Food is broken down into nutrients physically (through dissolving and breaking it
into smaller bits) and chemically (through chemical reactions).
• Absorption: During absorption, nutrients diff use or are moved into the blood. Energy from
these nutrients is made available to cells through cellular respiration.
• Elimination: Solid waste passes from the digestive system out of the body

Common health problems and diseases (Communicable and non-communicable
diseases)
“Communicable Diseases” are common among people these days. You may blame it upon the
pollution or the lack of sanitation or hygiene, a disease can disrupt your body functions and make
you suffer a lot.
What Are Communicable Diseases?
We know that several types of diseases exist in the world. They can be as dangerous as cancer,
diabetes, tuberculosis, pneumonia and mental retardation, whereas, on the other hand, they can be
as simple as mild fever and stomach ache. Communicable diseases are the diseases which can be
spread from one person to the other. It can also spread from infected animals. The transfer of the
infection can occur through air, water, surfaces which are contaminated or through the direct
contact.
List of Communicable Diseases
Few diseases are very popular in India, List of some common communicable diseases are:

4. 1. Malaria
2. Typhoid
3. Hepatitis
4. Jaundice
5. Diarrhoea
6. Amoebiasis
7. Cholera
8. Influenza
9. Tuberculosis
10. Rabies
11. Ebola
12. Flu
13. Zika
14. Dengu
15. MRSA
Causes of Communicable Diseases
1. The major transmission is through the body fluids. These body fluids are blood, semen or
vaginal fluids. Communicable diseases spread through unprotected sex, sharing the infected
needles (for instance, during drug abuse) or blood transfusions.
2. Even the modern artwork such as tattoo and piercings can be fatal. These diseases can also
spread from the mother to the child in their womb or through breastfeeding.
3. You can avoid such encounter if you maintain sanitation and hygiene. Causes of
communicable diseases involves many things so wash your hands properly after using the
rest room. Have protected and safe sex. Use clean needles and syringes.
4. Direct or indirect causes of communicable diseases includes contact with a person infected
from a communicable disease can be taken as a transmission mode. Direct contact is from
skin to skin. The diseases such as ringworm and scabies spread in this way.
5. Indirect contact is through the foreign entities which enter our body through inhaling the
droplets of cough or sneeze, or even spitting. You can prevent such transfer by keeping
sanitation and hygiene, and not interacting with the infected person directly.
6. Airborne diseases are communicable and spread by means of air. The pathogens are also
the part of causes of communicable disease as they are suspended in the air and can make
any healthy person sick when inhaled.
Communicable Diseases Prevention
The prevention is better than cure. When you know the causes, the prevention methods become
easy to understand and execute. You must learn the individual methods to tackle the problems.
The prevention steps are taken from the age of childhood. The vaccination is provided in order to
make the children immune to such communicable diseases. Also, on environmental basis, you can
fight against the diseases. Keep your surroundings neat and clean. The most contacted things
should not be contaminated. The transfer methods need to be avoided, such as the direct contact
with the infected person or putting contaminated hands on the face.

5. Eat healthy so that your body develops good resistance power against the communicable diseases.
Exercise daily and practice good lifestyle habits.
Treatment for Communicable Diseases
Even despite taking the precautions, if the pathogen manages to enter your body, you can go to the
doctor and get the diagnosis done as soon as possible. Antiviral medications and antibiotics are
given and prescribed.
Follow the proper treatment as told to you by the doctor and just try to eat healthy. As you know
that prevention is the best treatment of any disease so, you must try to avoid the means of
communication of communicable diseases and take the preventive measures as discussed above.
What is a Non-communicable Disease?
A non-communicable disease (NCD) is actually a medical problem or disease which is simply not
a result of infectious agents (such diseases are therefore referred to as non-transmissible or non-
infectious diseases). NCDs may describe chronic illnesses that go on for a long time and even
advance slowly.
Causes of non-communicable diseases
The primary causes are characterized by either environmental or genetic factors.
Environmental causes of non-communicable diseases include;
1. Poor physical health
2. Tobacco use
3. Eating unhealthy diet
4. Excessive use of alcohol
5 common examples of non-infectious diseases in India
If asked to list 5 common non-communicable diseases in India quickly, you may include the
following:
Cancer
Diabetes
Epilepsy
Osteoporosis
Heart Disease
List of non-communicable diseases and their prevention
The table gives a summary list of the common non-infectious diseases and their prevention
measures
Disease Prevention
Diabetes Embrace a Healthy Diet
Lung Cancer Avoid smoking
Skin Cancer Avoid excessive exposure to sun rays
What Is Immunization?

6. When you get sick, your body makes antibodies to fight the disease to help you get better. These
antibodies stay in your body even after the disease is gone, and protect you from getting the same
illness again. This is called immunity. However, you don’t have to get sick to develop immunity.
You can gain immunity against disease through immunization.
Immunity through immunization
Immunization (or vaccination) protects people from disease by introducing a vaccine into the body
that triggers an immune response, just as though you had been exposed to a disease naturally. The
vaccine contains the same antigens or parts of antigens that cause the disease, but the antigens in
vaccines are either killed or greatly weakened. Vaccines work because they trick your body into
thinking it is being attacked by the actual disease.
Immunity through immunization happens without the consequence of being ill and without the
risk of potential life-threatening complications from the disease. Once a person is immunized,
specific immune cells called memory cells prevent re-infection when they encounter that disease
again in the future. However, not all vaccines provide lifelong immunity. Vaccines such as the
tetanus vaccine require booster doses every ten years for adults to maintain immunity.
First aid is the assistance given to any person suffering a sudden illness or injury,[1] with care
provided to preserve life, prevent the condition from worsening, or to promote recovery. It includes
initial intervention in a serious condition prior to professional medical help being available, such
as performing CPR while awaiting an ambulance, as well as the complete treatment of minor
conditions, such as applying a plaster to a cut. First aid is generally performed by the layperson,
with many people trained in providing basic levels of first aid, and others willing to do so from
acquired knowledge. Mental health first aid is an extension of the concept of first aid to cover
mental health.
There are many situations which may require first aid, and many countries have legislation,
regulation, or guidance which specifies a minimum level of first aid provision in certain
circumstances. This can include specific training or equipment to be available in the workplace
(such as an Automated External Defibrillator), the provision of specialist first aid cover at public
gatherings, or mandatory first aid training within schools. First aid, however, does not necessarily
require any particular equipment or prior knowledge, and can involve improvisation with materials
available at the time, often by untrained persons.
Reproductive and sexual health -RTI, STI, HIV/AIDS, responsible sexual behavior
Respiratory tract infections (RTIs) can affect the sinuses, throat, airways or lungs. Most RTIs
get better without treatment, but sometimes you may need to see your GP.
Symptoms of an RTI include:
 a cough – you may bring up mucus (phlegm)
 sneezing

7.  a stuffy or runny nose
 a sore throat
 headaches
 muscle aches
 breathlessness, tight chest or wheezing
 a high temperature (fever)
 feeling generally unwell
Sexually transmitted Infections (STIs) are infections that are passed from one person to another
through sexual contact. The causes of STDs are bacteria, parasites, yeast, and viruses. There are
more than 20 types of STDs, including
 Chlamydia
 Genital herpes
 Gonorrhea
 HIV/AIDS
 HPV
 Syphilis
 Trichomoniasis
Most STDs affect both men and women, but in many cases the health problems they cause can be
more severe for women. If a pregnant woman has an STD, it can cause serious health problems
for the baby.
Antibiotics can treat STDs caused by bacteria, yeast, or parasites. There is no cure for STDs caused
by a virus, but medicines can often help with the symptoms and keep the disease under control.
What is HIV?
HIV (Human Immunodeficiency Virus) is a virus that attacks the immune system, which is our
body’s natural defense against illness. The virus destroys a type of white blood cell in the immune
system called a T-helper cell, and makes copies of itself inside these cells. T-helper cells are also
referred to as CD4 cells.
As HIV destroys more CD4 cells and makes more copies of itself, it gradually breaks down a
person’s immune system. This means someone living with HIV, who is not receiving treatment,
will find it harder and harder to fight off infections and diseases.
Basic facts about HIV
 There is effective antiretroviral treatment available so people with HIV can live a normal,
healthy life.
 The earlier HIV is diagnosed, the sooner treatment can start – leading to better long term
health. So regular testing for HIV is important.
 HIV is found in semen, blood, vaginal and anal fluids, and breast milk.

8.  HIV cannot be transmitted through sweat, saliva or urine.
 Using male condoms or female condoms during sex is the best way to prevent HIV and
other sexually transmitted infections.
 If you inject drugs, always use a clean needle and syringe, and never share equipment.
 If you are pregnant and living with HIV, the virus in your blood could pass into your
baby’s body, or after giving birth through breastfeeding. Taking HIV treatment virtually
eliminates this risk.
What is AIDS?
AIDS is not a virus but a set of symptoms (or syndrome) caused by the HIV virus. A person is said
to have AIDS when their immune system is too weak to fight off infection, and they develop
certain defining symptoms and illnesses. This is the last stage of HIV, when the infection is very
advanced, and if left untreated will lead to death.
Basic facts about AIDS
 AIDS stands for acquired immune deficiency syndrome.
 AIDS is also referred to as advanced HIV infection or late-stage HIV.
 AIDS is a set of symptoms and illnesses that develop as a result of advanced HIV
infection which has destroyed the immune system.
 Treatment for HIV means that more people are staying well, with fewer people
developing AIDS.
Disasters in school and outside, learning safety measures for disasters
School safety and educational continuity require a dynamic, continuous process initiated by
management and involving workers, students, parents, and the local community. School disaster
management involves the familiar cycle of steps found in all project management: assess hazards,
vulnerabilities, capacities and resources; plan and implement for physical risk reduction,
maintenance of safe facilities, standard operating procedures and training for disaster response;
test mitigation and preparedness plans and skills regularly, with realistic simulation drills; and
revise your plan based on your experience.
School disaster management mirrors individual and family disaster prevention, and wider
community disaster prevention efforts. This guidance document is organized to help remember
and observe the parallel processes for disaster prevention that are taken up at every level of society.
The full scope of activities is included as follows:
1. Assessment and planning – establishing or empowering your school disaster management
committee; assessing your risks, hazards, vulnerabilities and capacities; making contingency plans
for educational continuity; communicating your plan.
2. Physical and environmental protection – structural safety maintenance, nonstructural
mitigation; local infrastructure and environmental mitigation; fire safety.

9. 3. Response capacity development – standard operating procedures; response skills and
organization; response provisions.
Unit 2: Food and Nutrition
Concept of food and nutrition; Food habits- timing, nutrients and their functions
FOOD: Food is the material consisting essentially of protein, carbohydrate, and fat used in the
body of an organism to sustain growth, repair, and vital processes and to furnish energy; also: such
material together with supplementary substances (as minerals, vitamins, and condiments)

NUTRITION: Nutrition is an art and also a science. Nutrition is defined as “the science of foods,
the nutrients and other substances, they are in action, interaction and balancing in relation to health
and disease.”
RELATION BETWE EN NUTRITION AND HEALTH
1. Achievement of optimal growth and development, reflecting the full expression of one’ s genetic
potential.
2. Maintenance of the structural integrity and functional efficiency of body tissues necessary for
an active and productive use.
3. Mental well-being
4. Ability to withstand the inevitable process of aging with minimal disability and functional
impairment.
5. Ability to combat diseases such as
a. resisting infections (immunocompetence)
b. preventing the onset of degenerative diseases c. resisting the effect of environmental toxins/
pollutants
FUNCTIONS OF FOOD AND NUTRITION
1. Good Nutrition Provides Energy
2. Good Nutrition Provides Raw Materials
3. The "Little Helpers"
4. Good Nutrition Means Good Health
5. Prevention of Infections
6. Body development and maintenance
7. Nourishing and caring
8. Social functions of food
9. Psychological functions of food
STATES OF NUTRITION
Optimal Nutrition: The term "Optimum Nutrition" can be defined as eating the right amounts of
nutrients on a proper schedule to achieve the best performance and the longest possible lifetime in
good health, assuming that external negative influences like accidents and infectious diseases can
be avoided.
Mal Nutrition: Malnutrition is a broad term which refers to both under nutrition (sub nutrition)
and over nutrition. Individuals are malnourished, or suffer from under nutrition if their diet does
not provide them with adequate calories and protein for maintenance and growth, or they cannot
fully utilize the food they eat due to illness.
Over Nutrition: Over nutrition is frequent or habitual over consumption of nutrients by eating too
much food to the point that it becomes dangerous to the health.
Under Nutrition: Under nutrition is the opposite of over nutrition, meaning that it is a nutrient
deficiency from not eating enough food.

10. DETERMINANTS OR THE FACTORS AFFECTING FOOD AND NUTRITION OF AN
INDIVIDUAL
• Development • Gender • Genetics • Beliefs about Food • Experience • Personal Preference •
Nutritional habits • The quality of food • The quantity of food • The efficiency of our digestive
system • Biochemical availability • Nutritional requirements • A person activity level • Education
• Health • Disease • Family • Knowledge about nutrients • Status of the women • Appetite •
Deficiency of nutrients • Other factors e.g,. Recreational activities, drugs, smoking and drinking
EATING HABITS
The term eating habits (or food habits) refers to why and how people eat, which foods they eat,
and with whom they eat, as well as the ways people obtain, store, use, and discard food. Individual,
social, cultural, religious, economic, environmental, and political factors all influence people's
eating habits.
Why and How People Eat
All humans eat to survive. They also eat to express appreciation, for a sense of belonging, as part
of family customs, and for self-realization. For example, someone who is not hungry may eat a
piece of cake that has been baked in his or her honor.
People eat according to learned behaviors regarding etiquette, meal and snack patterns,
acceptable foods, food combinations, and portion sizes. Etiquette refers to acceptable behaviors.
For example, for some groups it is acceptable to lick one's fingers while eating, while for other
groups this is rude behavior. Etiquette and eating rituals also vary depending on whether the meal
is formal, informal, or special (such as a meal on a birthday or religious holiday).
A meal is usually defined as the consumption of two or more foods in a structured setting at a set
time. Snacks consist of a small amount of food or beverage eaten between meals. A common eating
pattern is three meals (breakfast, lunch, and dinner) per day, with snacks between meals. The
components of a meal vary across cultures, but generally include grains, such as rice or noodles;
meat or a meat substitute, such as fish, beans, or tofu; and accompaniments, such as vegetables.
Various food guides provide suggestions on foods to eat, portion sizes, and daily intake. However,
personal preferences, habits, family customs, and social setting largely determine what a person
consumes.
Nutrients & their Functions
Most of the nutrients serve more than one function, and all are essential and available from foods
of the major food groups. We can list their functions under the following categories:
Nutrients That Build and Maintain Body Cells
 Proteins
 Mineral elements
 Water
 Fats
 Carbohydrates
Nutrients That Regulate Body Functions

11.  Water
 Vitamins
 Mineral Elements
 Carbohydrates, including fiber
Nutrients That Provide Energy
 Fats
 Carbohydrates (starches and sugars)
 Proteins
Calories
The number of calories you consume each day is the most important factor in determining whether
you put on or lose weight – even more important than the composition (fats vs. carbohydrates vs.
protein) of those calories.
Carbohydrates
Carbohydrates are the major nutrients that give you energy. Everything you do in life requires a
certain amount of carbohydrates, sleeping, studying, breathing, and training.
All carbohydrates are not created equal. Carbohydrate is merely the scientific name for sugar.
Sugar is not just the crystalline white stuff you put in your tea or coffee in the morning. A piece of
fruit, an apple, is sugar, too. The sugar you buy at the grocery store, table sugar, is a simple form
of sugar, and an apple is a complex form of sugar.
Proteins
Proteins received their name from the Greek and mean "to take first place." As nutrients, they
actively build living nitrogenous tissue, they are the building blocks for all human tissue. Your
body can only assimilate and absorb between 30-40 grams of quality protein per meal. For protein
to work properly it must be complete, all the essential amino acids must be present. Consuming
more protein than your body can utilize can result in an increase in fat storage.
Fats
Fats should make up a very small percentage of your whole diet, 15 percent or less. But
nevertheless fats are needed, and you should not eat a fat-free diet, rather eat a low fat diet. Avoid
saturated fats like they were cancer (because these are the fats that are attributed to causing cancer
and cardiovascular disease). The best fats are plant based uncooked oils (olive, canola, safflower
and flaxseed).
b) Diversity of Indian food, seasonal foods and festivals
Indian cuisine consists of a wide variety of regional and traditional cuisines native to the Indian
subcontinent. Given the range of diversity in soil type, climate, culture, ethnic groups, and
occupations, these cuisines vary substantially from each other and use locally
available spices, herbs, vegetables, and fruits. Indian food is also heavily influenced by religion,
in particular Hindu, and cultural choices and traditions. Also, Middle Eastern and Central

12. Asian influences have occurred on North Indian cuisine from the years of Mughal rule. Indian
cuisine is still evolving, as a result of the nation's cultural interactions with other societies
India is a land of various cultures as well as seasons hence different types of
foods, vegetables and fruits can be found at different times. Despite this large platter, one should
know when and what to eat for effective result. Eating seasonal foods the best way to remain
healthy as there is a variation in the nutrient content of veggies or fruits when they are harvested
off-season.
According to Indian climate, generally, there are five seasons- spring, summer, monsoon, autumn
and winter.
Food items of Spring Season
Spring is the season of life, prosperity and richness. Eating easily digestible food during this season
is a better way of staying healthy and fit. Food, which contains grains like barley, rye, millet,
buckwheat and wheat, can be consumed.
Food items of Summer Season
The summer season or the "greeshma" ritu is extremely hot so restoring the fluids that are lost in
sweat is very important. Concentrating on water and cool beverages like buttermilk can help to
keep the body cool. It is essential to keep the humidity level proper. Mango rose, rose petal jams
are also ideal drinks for the season. Black tulsi seeds, if added to any cool drink will be delicious
as well as refreshing.
Food Items of Monsoon Season
Monsoon means rainy season hence the weather is wet, soggy and humid. The humidity weakens
the digestion so special care has to be taken during monsoon season. Grains like barley and wheat
and flesh of animals of "janagal desha" should be consumed in sufficient quantities. Lukewarm
water should be consumed. Milk, ghee and plain butter can also be taken. Fishes from lakes, which
are oily, can be consumed. An important constituent of the diet during the rainy season should be
honey.
Food Items of Autumn Season
Autumn or 'sharad ritu' is the season when one should take plenty of sunlight to avoid mood swings
that come during the winter season. In this season, the diet should consist of sweet, slight bitter
and light foods. Grains like barley, ragi and wheat can be consumed. Oily food can also be
consumed like animals with oily flesh. Lukewarm beverages can be taken throughout the day. In
the evening one can consume tea made with cumin seeds. Before going to bed it is better to
consume hot milk with few threads of saffron.
Food items of Winter Season
Along with a pleasant weather, winter welcomes various vegetables and fruits with varied health
benefits. But winter is a time of downtime as a result human's metabolism slows down. It is
important to conserve energy and build strength by consuming the right seasonal food items.
Food items of Festivals

13. India celebrates its religious festivals almost all the year round. These festivals offer a great
opportunity to enjoy the traditional delicacies. These dishes are cooked using the traditional
recipes. Moreover, these traditional recipes have been passed on from generations to generations.
Each festival brings ceremonious food. In addition to that, these special recipes provide a great
opportunity to discover and taste the delicacies of Indians. Major festivals of India such
as Diwali, Holi, Eid or Christmas prepare sweets which receives attraction among the Indian
Festive Foods.
Every festival in India has a different approach towards food, for example Holi offers an
opportunity to enjoy some of the best sweet delicacies. Among the Indian Festive Foods, a wide
diversity in cooking is experienced. Diwali is one of the grand festivals celebrated all over the
country. It is one of the major Hindu festivals and is celebrated for five- days. Besides being a
bright festival, Diwali, this festival also follows the custom of offering sweets to the deities who
are worshipped and sharing those as blessings. Diwali Delicacies include sweets which are
prepared traditionally. The dish also includes food such as delicious rawa laddoos to gathia and
other mouthwatering delights.
c) Preservation of food values during cooking, indigenous and modern ways of preserving food
Cooking and Preserving Nutrition
Cooking as practiced in India:
Wet cooking: boiling, steaming or pressure cooking
Dry cooking: frying, roasting and baking.
Cooking and the Loss of Nutrients
The loss of nutrients on cooking depends on the temperature, duration of cooking and the nutrient
involved. The loss of nutrients during the ordinary cooking process is not as much as it is generally
believed. Simple cooking practices cause little loss of carbohydrate, protein or fat in cereals, pulses
and meat.
Facts to remember when cooking different types of foods
Vegetables
Some protein may be lost if vegetables are cooked in water containing salt and the cooking water
is discarded. There causes considerable loss of minerals, especially Sodium, Potassium and
Calcium due to leaching. It is therefore advisable either to cook in a minimum amount of water or
to use the cooking water in soups and gravies.
Cutting vegetables into small pieces and exposing them to air before cooking may result in loss of
vitamins particularly vitamin C. It is advisable to cut in larger pieces and cook for a short period
in boiling water. Steaming however prevents losses due to leaching.
Rice
Rice has a special problem with regard to loss of nutrients, i.e. minerals and vitamins, during
cooking since its normal nutrient content is low. Certain amount of minerals and vitamins are lost
even during preliminary washing before cooking. Hence washing with a large quantity of water
and repeated washing must be avoided. Washing may remove as much as 40% of the thiamine and
nicotinic acid. Rice must be washed, if washing is necessary, with minimum amount of water.
Vitamins

14. Vitamins, especially those of water-soluble B group, show a greater loss during cooking. Vitamin
A and carotene are not lost during wet cooking however; cooking in acid media with tamarind and
other acids has a protective effect against vitamins. Vitamin C is lost during exposure of cut
vegetables. Cooked vegetables when exposed to atmosphere before serving may also result in loss
of vitamin C. It is preferable to cook vegetables in minimum amount of water with the vessel
covered with a lid and to consume it as soon as possible.
Eggs
Eggs appear to suffer little loss in nutritive value during conventional cooking.
Effects of Heating
If fat is repeatedly heated during frying it may end up containing toxic substances, due to
peroxidation and rancidity. Use a minimum quantity of fat for frying and avoid using it over and
over again. Excessive heating may compromise nutritive value of proteins, particularly if the
heating is done in presence of free reducing sugars since in this process amino acid lysine of
proteins combine with carbohydrate rendering lysine unavailable. Excessive heating of milk,
which contains lactose and other foods with jaggery, may be undesirable since this may lead to
browning and reduce the protein quality. Even storing for prolonged periods, foods like milk
products under moist condition may lead to browning.
What are the different methods of Food Preservation?
Different Methods of Food Preservation
Food preservation is known “as the science which deals with the process of prevention of decay
or spoilage of food thus allowing it to be stored in a fit condition for future use”. Preservation
ensures that the quality, edibility and the nutritive value of the food remains
intact. Preservation involves preventing the growth of bacteria, fungi and other microorganisms as
well as retarding oxidation of fats to reduce rancidity. The process also ensures that there is no
discolouration or aging. Preservation also involves sealing to prevent re-entry of microbes.
Basically food preservation ensures that food remains in a state where it is
 not contaminated by pathogenic organisms or chemicals
 does not lose optimum qualities of colour, texture, flavor and nutritive value
Drying is the oldest method of food preservation. This method reduces water activity which
prevents bacterial growth. Drying reduces weight so foods can be carried easily. Sun and wind are
both used for drying as well as modern applications like Bed dryers, Fluidized bed dryers, Freeze
Drying, Shelf dryers, Spray drying and Commercial food dehydrators and Household oven. Meat
and fruits like apples, apricots and grapes are some examples of drying with this method.
Freezing is keeping prepared food stuffs in cold storages. Potatoes can be stored in dark rooms
but potato preparations need to be frozen.
Smoking is the process that cooks, flavours and preserves food exposing it to the smoke from
burning wood. Smoke is antimicrobial and antioxidant and most often meats and fish are
smoked. Various methods of smoking are used like Hot smoking, Cold smoking, Smoke roasting
and Smoke baking. Smoking as a preservative enhances the risk of cancer.
Vacuum packing creates a vacuum by making bags and bottles airtight. Since there is no oxygen
in the created vacuum bacteria die. Usually used for dry fruit.
Salting and Pickling: Salting also known as curing removes moisture from foods like meat.
Pickling means preserving food in brine (salt solution) or marinating in vinegar (acetic acid) and

15. in Asia, oil is used to preserve foods. Salt kills and inhibits growth of microorganisms at 20% of
concentration. There are various methods of pickling like chemical pickling and fermentation
pickling. In commercial pickles sodium benzoate or EDTA is added to increase shelf life.
Sugar is used in syrup form to preserve fruits or in crystallized form if the material to be preserved
is cooked in the sugar till crystallization takes place like candied peel and ginger. Another use is
for glazed fruit that gets superficial coating of sugar syrup. Sugar is also used with alcohol to
preserve luxury foods like fruit in brandy.
Lye also known as Sodium hydroxide turns food alkaline and prevents bacterial growth.
Canning and bottling means sealing cooked food in sterile bottles and cans. The container is
boiled and this kills or weakens bacteria. Foods are cooked for various lengths or time. Once the
can or bottle is opened the food is again at risk of spoilage.
Jellying is preserving food by cooking in a material that solidifies to form a gel. Fruits are
generally preserved as jelly, marmalade or fruit preserves and the jellying agent is pectin that is
naturally found in fruit. Sugar is also added.
Potting is a traditional British way of preserving meat by placing it in a pot and sealing it with a
layer of fat.
Jugging is preserving meat by stewing it in an earthenware jug or casserole. Brine or wine is used
to stew meat in and sometimes the animal’s blood.
Burial in the ground preserves food as there is lack of light and oxygen and it has cool
temperatures, pH level, or desiccants in the soil. Used to preserve cabbages and root vegetables.
Pulsed Electric Field Processing is a new method of preservation that uses brief pulses as strong
electric field to process cells. This is still at an experimental stage.
Modified atmosphere preserves food by operating on the atmosphere around it. Salad crops that
are difficult to preserve are packaged in sealed bags with an atmosphere modified to reduce the
oxygen concentration and increase the carbon dioxide concentration.

FOOD HYGIENE - Food can transmit disease from person to person as well as serve as a growth medium
for bacteria that can cause food poisoning. In developed countries there are intricate standards for food
preparation, whereas in lesser developed countries the main issue is simply the availability of adequate safe
water, which is usually a critical item. In theory, food poisoning is 100% preventable.
The five key principles of food hygiene, according to WHO, are:
 Prevent contaminating food with pathogens spreading from people, pets, and pests.
 Separate raw and cooked foods to prevent contaminating the cooked foods.
 Cook foods for the appropriate length of time and at the appropriate temperature to kill pathogens.
 Store food at the proper temperature.
 Do use safe water and cooked materials.

Malnutrition - Malnutrition is when a person does not get the nutrition they need to live. It is considered
a more scientific and official term than starvation which has negative associations.
Malnutrition is not, however, simply not eating enough. Someone can be malnourished if they eat the wrong
balance of foods. Malnutrition is one of the biggest problems in India because most of the people do not
get the right amount of food to eat, hence increasing the death rate. This can be cured by eating a proper
balanced diet. Children whose daily diet contains less carbohydrate and protein do not grow well. They do
not gain weight. Their hands and legs appear as skin and bones. They cry all the time with hunger. They
are not active and have sunken eyes. Such children often fall sick.

Obesity - Obesity is an excess of body fat.

16. It is difficult to directly measure body fat. Body mass index (BMI) is a popular method of defining a
healthy weight. BMI should be used as a guide, along with waist size, to help estimate the amount of
body fat.
BMI estimates a healthy weight based on your height. Because it considers height as well as weight, it is a
more accurate guide than body weight alone.
It can also put you at risk of developing a number of conditions. These include:
 High blood pressure
 Diabetes
 Heart disease
 Some forms of cancer
Many other health risks are higher for people who are obese. These risks may increase as the degree of
obesity increases.
Prevention
To prevent obesity and maintain a healthy body weight, eat a well-balanced diet and exercise regularly.
Preventing obesity is important. Once fat cells form, they remain in your body forever. Although you can
reduce the size of fat cells, you cannot get rid of them.
Treatment
Weight reduction is achieved by:
 Consuming fewer calories
 Increasing activity and exercise

Food and waterborne illnesses
Foodborne, commonly called food poisoning, and waterborne illnesses are conditions caused by eating or
drinking food or water that is contaminated by microbes or the toxins they produce. They typically cause
gastrointestinal symptoms such as abdominal pain, nausea, vomiting, and diarrhea. There are many non-
infectious causes of illness from contaminated food and water, and some microbes can lead to infections
other than in the...
Food Contamination
Food may become contaminated at any point in its growth, processing, storage, and handling. Examples of
contamination sources include:
 Plants may be contaminated by soil, animal waste fertilizers, or water. If contaminated water is
used to water or wash produce such as spinach or lettuce, for instance, then the fresh produce may
become contaminated.
 Animals may be colonized by bacteria that do not make them ill but that can make people
sick. Salmonella, for instance, are bacteria that are common in poultry. They can be present even
inside intact eggs and can make a person ill if the food is not fully cooked.
 Intestinal bacteria may contaminate meat, such as beef, during processing. If the beef is then
ground, the contamination can spread throughout the hamburger produced and, if the meat is not
adequately cooked, it can cause illness.
 Foods such as raw oysters or alfalfa sprouts may become contaminated while maturing and, when
eaten raw, they can make a person sick.
Water Contamination
People get waterborne illnesses primarily by drinking contaminated water, including treated drinking water,
well water, water that is used to irrigate crops, and recreational water such as that found in lakes, rivers,
and swimming pools as well as some temperate ocean waters. Even ice cubes or the small amounts of water
swallowed during swimming can cause illness. When contaminated water is used for washing food, dishes,
or surfaces, the contamination can be spread.

17. Treatment
Most bacterial and viral water and foodborne illnesses are self-limited and do not require anything but
supportive care that includes fluid replacement and rest. Over the counter diarrhea medications are often
not recommended as they can prolong the duration of symptoms. Careful hygiene is important so that the
contamination is contained.
In cases involving severe symptoms and significant dehydration, intravenous fluids and hospitalization may
be required. With some cases, there is a risk that the infection may spread to the blood and other organs of
the body. If the illness is caused by bacteria, treatment with antibiotics may be necessary. Infants, young
children, the elderly and people with weakened immune systems, such as those with HIV/AIDS or organ
transplant recipients, are most at risk of serious disease. Parasitic infections may require drug treatment.
Prevention
There are several steps that can be taken to prevent food and waterborne illnesses on an individual level.
Some of these include:
 Using care to contain sources of contamination and cross-contamination, such as raw meat,
poultry or seafood, in the home during food preparation
 Washing hands thoroughly with soap and water before preparing food or eating, after using the
toilet, caring for people with diarrhea or touching or petting animals (when water is not available,
alcohol-based hand sanitizers with at least 60% alcohol are an acceptable alternative)
 Cooking meats to established safe temperatures
 Storing foods at safe temperatures and for safe storage times
 Not drinking untreated water or unpasteurized milk or juices
 Being aware of food and beverage hazards while traveling
 Being especially careful when a person is immunocompromised, has an underlying health
condition, or is pregnant

Unit 3: Awareness about Physical Fitness

Concept of physical fitness, strength, endurance and flexibility, its components, sports skills, self-
defence activities

Physical fitness: is a physiological state of well-being that provides the foundation for the tasks of daily
living, a degree of protection against chronic disease and a basis for participation in sport. In essence,
physical fitness describes a set of attributes relating to how well one performs physical activity.

Components of Physical Fitness
Physical fitness on be the most easily understood by examining these components, or elements or parts.
There is widespread agreement that following four elements are basic.

Endurance: The ability to deliver oxygen and to tissues arid to remove wastes over sustained periods time.
Long runs and swims are the methods employed in measuring this component.
Strength: The ability of a muscle to exert force for brief period of time. For example upper body strength
can be measured by various weight lifting exercises.

18. Flexibility: The ability to move joints ad use muscle through their full range of motion. The sit and reach
test is good measure of flexibility of the lower back and backs of this upper leg. Body composition is also
considered a component of fitness. It refers to the makeup of the body in terms of lean mass (Muscle, bone,
vital tissue and organs) and fat mass.
Sports Skills
The most popular sports and activities for adults are:
 walking
 aerobics, fitness or gym activities
 swimming or diving
 cycling
 jogging or running
 golf
 tennis
 netball
 bushwalking
 soccer.
The popular sports for children aged 5-14 include:
 for girls – dancing, swimming/diving, netball, gymnastics, basketball, soccer (outdoor), tennis, martial
arts, athletics (track and field), horse riding (equestrian and polo), hockey
 for boys – soccer (outdoor), swimming/diving, Australian Rules football, basketball, cricket (outdoor),
tennis, martial arts, Rugby League, Rugby Union. dancing, athletics (track and field).
Self-defense is the use of force to protect yourself against someone who is attacking you.
Prevention – best self defense technique however, the head has a few basic points you can attack:
 The eyes: an attack here will produce a lot of pain and it will let the attacker disoriented allowing you
to escape. Try poking or scratching them with your fingers or your knuckles. Don’t hesitate and hit
hard.
 The nose: if you can reach it, aim for the nasal bones. Use the heel of your palm to hit upwards and
do it with your entire body. If the attacker is behind you, use your elbow to hit hard and good.
 The ears: they are weak points of our body too even if you don’t think about it. So, if you have the
opportunity, do an ear clap. This means that with a quick, strong move you hit your attacker right in
the ear forcing him to bend his head to the side, and you finish the move by punching him with the
other hand.
 Neck and throat: the side of the neck is where the main veins are exposed (the jugular and the carotid).
These are the main ways blood flows through the brain and you can use an exposed side neck to stunt
your attacker. Hit him with your hand like you would want to break a brick only with the inner part of
your palm.

19. b) Games and sports- athletics, games, rhythmic activities, gymnastics; their impact on health
Athletics is a collection of sporting events that involve competitive running, jumping, throwing,
and walking. The most common types of athletics competitions are track and field, road running, cross
country running, and race walking.
The results of racing events are decided by finishing position (or time, where measured), while the jumps
and throws are won by the athlete that achieves the highest or furthest measurement from a series of
attempts. The simplicity of the competitions, and the lack of a need for expensive equipment, makes
athletics one of the most commonly competed sports in the world. Athletics is mostly an individual sport,
with the exception of relay races and competitions which combine athletes' performances for a team score,
such as cross country.
A game is a structured form of play, usually undertaken for enjoyment and sometimes used as
an educational tool. Games are distinct from work, which is usually carried out for remuneration, and
from art, which is more often an expression of aesthetic or ideological elements. However, the distinction
is not clear-cut, and many games are also considered to be work (such as professional players of spectator
sports or games) or art (such as jigsaw puzzles or games involving an artistic layout such
as Mahjong, solitaire, or some video games).
Games are sometimes played purely for entertainment, sometimes for achievement or reward as well. They
can be played alone, in teams, or online; by amateurs or by professionals. The players may have an audience
of non-players, such as when people are entertained by watching a chess championship. On the other hand,
players in a game may constitute their own audience as they take their turn to play. Often, part of the
entertainment for children playing a game is deciding who part of their audience is and who is a player.
Key components of games are goals, rules, challenge, and interaction. Games generally involve mental or
physical stimulation, and often both. Many games help develop practical skills, serve as a form of exercise,
or otherwise perform an educational, simulational, or psychological role.
Rhythmic activities include any kind of activity that is based upon a steady and prominent beat. During
rhythmic activities individuals participate in rhythmic body movement, drumming, auditory stimulation,
playing musical instruments, singing, and chanting,to name a few, with a trained leader guiding the group
toward a therapeutic purpose.
What Are The Benefits of Rhythm In The Home?
· Gives children a sense of security
· Rhythm can calm a high-needs, anxious, nervous or difficult child
· Children can see the tasks of daily life as process from beginning to end
· Once children have external rhythms, they then develop internal rhythms for eating, sleeping
· Helps the child focus their energy on play and growth and balance as opposed to wondering when the
next snack time will be or when bedtime is
· Rhythm helps maintain a person or child’s strength for daily tasks
· Connects a child to nature
Gymnastics is a fun activity that is the foundation for all sports and physical activity. Gymnastics teaches
participants how to move, roll, jump, swing and turn upside down. Gymnastics is an exciting activity and
sport for its unique contribution to general fitness, coordination, agility, strength, balance and speed.
Gymnastics provides a sound foundation in movement for boys and girls of all ages. This allows everyone
to develop their whole body which is useful in all other sports and activities.
Gymnastics is more than running, jumping and tumbling. The sport offers a child a range of physical,
mental, emotional and social benefits. But unless a child likes gymnastics and sticks with it, he or she won't
reap all of the benefits. So the fun factor is critical.

20. Physical Benefits - You're going to get stronger and increase your flexibility in gymnastics.
Cognitive Benefits - Gymnastics enhances the development of the brain in youngsters, according to
Springfit. If you participate in gymnastics, you'll need to use your imagination to prepare to execute
routines, develop spatial abilities and improve your communication skills as you interact with coaches and
other gymnasts.
Social and Emotional Benefits
The sport of gymnastics focuses on team as well as individual accomplishments. Sportsmanship,
empathizing with and encouraging others, developing self-motivation and resilience by picking yourself up
after a fall, challenging yourself to continue to improve, and delaying gratification by working toward a
future goal are all attributes of social and emotional growth.
Weight Maintenance
Sports can help promote long-term weight loss and help avoid weight gain. Sports increase metabolic rates
and can help increase lean body mass while burning calories and getting rid of excess fat. Although the
amount of physical activity needed varies by body type and caloric intake, sports can help a person maintain
a healthy weight.
Cardiorespiratory Health
Sports can help people of all ages maintain and improve the health of their heart, lungs and blood vessels.
Physical activity can significantly reduce the risk of coronary disease and stroke.
Muscle and Bone Health
As you grow older, physical activity becomes increasingly important for the health of bones,
muscles and joints. Building bone, muscle and joint strength is important for children.
Cancer
Sports can decrease the risk of colon cancer by as much as 300 percent, according to the British
Parliamentary Office of Science and Technology. It can also significantly decrease the risk of
breast cancer, and might decrease the risk of endometrial and lung cancer.
Psychological Health
Sports can be a form of mental therapy for people with psychological disorders and depression.
Sports may promote self-esteem in the form of positive perception of body image and self-worth.
c) Yogic practices- importance of yoga, yogasanas, kriya and pranayams

YOGA
Historically, this term refers to a wide range of bodily postures that have been transmitted by
teachers in India for thousands of years. Many of these postures or asana have been defined by the
classic Hatha Yoga tradition, the tradition in which the word Yoga comes from. Hatha means
union, “Ha” means sun and “tha” means moon. Therefore “Hatha Yoga” means a balanced union,
a system for creating the balanced wellbeing of the total person as Yoga joins the mind, body, and
spirit into a balanced whole.

Aim and objectives of Yoga

21. The aim of yoga is control over the mind. A man who cannot control his mind will find it difficult
to attain divine communion, but the self-controlled man can attain it if he tries hard and directs his
energy by the right means.
The main aim of yoga is integrating the body, mind, and thoughts so as to work for good ends.
Modern life style leads to diseases, which are mostly due to poor food habits, heavy daily routines
and to air and water pollution in turn easily affect the used to preserve are to destroy.
With a matchstick one can light a candle and illuminate the house.
At the same time it can also be used to torch a house. Like that, our mind can also be used for
either good or bad purposes. Many poets have compared our minds with a monkey. Monkey would
not sit at one place. It will jump here and there. Like a monkey, our thoughts will be always
wandering, and ultimately that will disturb the mind and is kept without peace.

Importance/ Advantages of yoga

 Yoga is easy to perform. Anybody can take part in it and perform according to one’s
capacity and capability. Yoga does not require equipment and implements.
 Yoga practices can be performed and practiced by everyone whether child or adult man or
woman young or old, rich or poor without reservation or without any difficult.
 By doing all activities pertaining to all sort of exercise such as tension, contraction,
expansion, twisting are performed the exercises and activities removing tension, worries
etc, all sorts of tension and fatigue is removed. The strength and energy is recovered and
regained.
Asanas
It has been described as meaning to sit comfortably without any movement for long in one pose.
Whatever may be the type of Asana the back bone. Forehead and chin should always remain
(straight). To master the asana one should be able to sit comfortably at least for three hours at a
stretch. Among a number of asana the Sidhasana, Padmasana, and swastika asana are considered
the best.
When a person masters an asana’s he is not affected by seasons, weather cold and hot rain like
disturbances.
DIFFERENT ASANAS
There is a large number of asana. According to Charandas, there are eighty four thousand asanas.
Some of the asanas are very useful and important from the view point of physical mental and
spiritual growth of an individual. We shall discuss in brief a few important asanas.

Methods of Doing Asanas
Position
 Sitting position
 Supine Position
 Prone position
 Standing position
Tadasana (Mountain Pose)
This pose teaches one to stand with majestic steadiness like a mountain. The word ‘Tada’ means
a mountain, that’s where the name comes from. It involves the major groups of muscles and
improves focus and concentration. It is the starting position for all the other poses.

22. Vrikshasana (Tree Pose)
This pose gives you a sense of grounding. It improves your balance and strengthens your legs and
back. It replicates the steady stance of a tree. Place your right foot high up on your left thigh.

Adho Mukho Svanasana (Downward Facing Dog Pose)
This pose stretches hamstrings, chest and lengthens the spine, providing additional blood flow to
the head.

Trikonasana (Triangle Pose)
It stretches the legs and torso, mobilizes the hips and promotes deep breathing, leaving one with
enlivening effects. Stand with your feet wide apart. Stretch your right foot out (90 degrees) while
keeping the leg closer to the torso.

Kriya Yoga is a comprehensive spiritual path that was brought to the West by Paramhansa
Yogananda, author of Autobiography of a Yogi. Kriya also refers to the specific technique that is
part of the spiritual path taught by Yogananda. Learn moreabout the Path of Kriya Yoga and
receiving Kriya through Ananda.
Physical Benefits
The immediate physical benefits of Kriya Yoga include an improvement in your health, even the
healing of long-term physical illnesses. Kriya can help improve your physical fitness as well,
through the stretching of your muscles to increase flexibility and by achieving a more flexible
spine. Furthermore, this type of yoga offers immediate expansion of the lungs through breath work.
Emotional and Mental Benefits
Immediate emotional and mental benefits of Kriya Yoga include the ability to change negative
emotions and thought patterns into more positive ones. This is often brought about by breath work
that relaxes your body and mind. According to Mandala Yoga Ashram, Kriya Yoga can also
improve your concentration in an unusual way -- by creating a calm environment in which your
thoughts are free to come and go.
Spiritual Benefits
Yoga is a spiritual practice and Kriya Yoga is no exception. With each inhalation and exhalation
of breath, it is believed that the physical body becomes one with the soul to help us evolve as
human, spiritual beings.
Energies Unblocked
Kriya Yoga can unblock energies in the body, or chakras, offering immediate and long-term
changes. If there is a lack of energy, focus or joy in your life, you may be experiencing blockages
physically, mentally and emotionally.
Types of Kriya Yoga
Kapalabhati (Stimulating the brain cells by purifying the brain)
The KAPALBHATI type of kriya is a quaint amalgamation of two words, where KAPAL denotes
‘skull and the functions, organs associated with it’ and BHATI that denotes ‘Glow, Sheen, and
Luminosity’. Hence, this category of shatkriya is dedicated to the purification of brain cells and

23. polishing the mind. It is an intense breathing technique which removes all the respiratory blockages
from the tracts and detoxifies the entire lymphatic system.
Neti (Upper Nasal Track)
Neti Kriya denotes purification of the nasal passage and the nostrils. Neti kriya is performed using
four types of tools which you can choose from. These tools are Water (Jal), Thread (Sutra), Milk
(Dugdha) and Ghee (Ghrita). This style of kriya is highly beneficial in releasing muscular tension
from the facial muscles and imparts youthful glow to it. It is also helpful in relieving anxiety,
depression and various types of mental congestion.
Trataka (Eye Exercises)
Trataka is a specific type of kriya that works towards promoting good eyesight, developing focus
and enhancing physical and mental dedication. It is performed by freezing the vision on a particular
object without blinking the eye. There are two types of Trataka kriyas that you can choose from,
Jatra and Jyoti.
Nauli (Abdominal muscle and Viscera)
Nauli is an essential kriya implemented for the purification and toning of abdomen and its internal
organs. This type of kriya is highly essential in simulating digestive system while cleansing it
completely.
Dhouti (Cleansing the intestine)
Dhouti kriya is particularly specific to cleansing of the upper intestine. It is one of the most rigorous
yet highly beneficial types of kriya after Nauli Shatkriya. This kriya is performed with the intention
of inducing vomiting in order to clear any impurities or blockages in the intestine.



Pranayama:
A complete cycle of respiration is called Pranayama. It is complete respiratory system. It is the
method to take the air inside the body i.e. inhalation and after some pause bring the air out of the
lugs i.e., exhalation in a particular way.
Types of Pranayama
Relaxing pranayama breathing practice
 Ujjayi Pranayama – victorious breath: consists of the narrowing of the air passages in your
throat which enables precise control of the flow of air in and out of the body. Breathe
through the nose, making a gentle hissing noise, similar to the sound of a shell when you
place it to your ear. Inhalation and exhalation should be of equal length with no tension in
the jaw or tongue, there should be no gasping or sighing sounds.
 Bhramari Pranayama – humming bee
 Sheetali Pranayama – cooling breath
Energising pranayama breathing practice

24.  Bhastrika Pranayama – bellows breath (this should not be practice by sufferers of
cardiovascular, digestive or nervous disorders)
 Kapalabhati Pranayama – shining skull
Balancing pranayama breathing practice
 Nadi Shodana Pranayama – alternate nostril breathing

d) Role of institutions (school, sports, family) in physical fitness, health services, policies and
programmes related to health and physical education, Blood Bank

Schools can help youth learn how to be physically active for a lifetime.
Why Should Schools Provide Physical Activity Programs?
• Youth who are physically active get physical and mental health benefits.
• Comprehensive school-based physical activity programs can help youth meet most of their
physical activity needs.
• School-based physical activity programs benefit communities as well as students and schools.
A large percentage of youth physical activity can be provided through a comprehensive school-
based physical activity program with quality physical education as the cornerstone. All of the parts
of a physical activity program (listed below) help youth explore different physical activities and
give them the chance to learn and practice the skills to establish physically active lifestyles.

Quality Physical Education
• Gives students the knowledge and skills to participate in a lifetime of physical activity.
• Teaches movement skills and how to assess physical activity.
• Uses materials that are appropriate for the age and skill level of the students.
• Uses activities that keep students active for most of class time (more than 50% of class time).
• Meets the needs of all students.
• Is an enjoyable experience for all students. Policy Recommendation: Schools should require daily
physical education for students in kindergarten through grade 12 (150 minutes per week for
elementary schools and 225 minutes per week for secondary schools).
Playing sports can help children develop healthy bones, stronger cardiovascular systems and
powerful lungs, according to Sport and Development.org. Child athletes also develop motor skills
and cognitive skills. Being physically active as a child makes it more likely to continue playing
sports as an adult, promoting lifelong health, according to the United Nations. Among women,
sports can help prevent osteoporosis and hip fractures. Older citizens who play sports have
opportunities to keep their bodies moving, feel independent and socialize with others in a healthy
way.

Parents play a vital role in the health of their children and can strongly influence the choices
they make at school.
Making good choices regarding physical activity and nutritious food leads to improved student
health — and healthier students are better learners. So encourage the parents of your students to
play an active role in supporting a healthy school environment.
What can parents and families do? Here are a few ideas:

25. Provide Opportunities for Activity
 Enroll their children in after school sports, classes or recreational activities
 Expose them to a variety of physical activities
 Identify ways to be active around your home or neighborhood
Encourage Healthy Eating Habits
 Provide healthy snacks
 Prepare meals with food from all of the food groups
 Cook with your children
Be a Role Model
 Be active regularly — and invite your child to join you
 Reduce your own television and computer time
 Cook more and eat out less
Monitor Screen Time
 Limit the time spent each day using computers, video games and television
 Avoid eating in front of the television
 Provide alternate activities for children to enjoy

A blood bank is a center where blood gathered as a result of blood donation is stored and preserved
for later use in blood transfusion. The term "blood bank" typically refers to a division of a hospital
where the storage of blood product occurs and where proper testing is performed (to reduce the
risk of transfusion related adverse events). However, it sometimes refers to a collection center, and
indeed some hospitals also perform collection.

e) Organization of games and sports tournaments, learning and performing basic yogic activities

No matter the sport, a local tournament of any size can be a lot of fun, raise money for your
organization and provide the chance to attract people from outside the area for some fresh
competition. Whether for youth or adult sports, a successful tournament takes some dedication,
but organizing can be just as much fun as participating in the event. Read on to learn how to
organize a sports tournament.
Get volunteers and organize a committee. No matter the size of the tournament, you need help
getting things done. Find volunteers who are committed, well-organized and who have local
contacts.
Choose the tournament date. Make sure the date does not conflict with other major events in
your community, and that the sports facilities you need are available.
Make a schedule of items to be done. Work backwards from the tournament date. For instance, the
week before the tournament you will have checklist items such as picking up awards or medals,
posters, scoresheets and scoreboards, or timing clocks, if needed. At least two months before the
event you will have checklist items such as advertising your tournament and booking officials.
Decide on the number of teams, brackets or divisions. Make sure the size of your tournament
does not outnumber your available volunteers to be at each venue, and that the size fits the
tournament budget.

26. Advertise. Your local sports organization is likely tied into a regional or state organization that
allows you to send out registration information or post it online. Invite teams from your area, and
take flyers to other tournaments you attend and approach coaches or team managers. If you have
held a tournament before, contact teams that have attended in the past.
Secure the venue you need. If it is a local basketball tournament, for instance, get gym facilities
from local school boards, colleges or community centers.
Order the items you need. Allow for plenty of time for medals to be engraved, for posters to be
printed and for souvenir items to be produced with your organization logo and the dates of your
event.
Reserve the officials you will need for the tournament. Local referee organizations need as much
notice as possible so they can be sure they have enough officials to cover all your games.
Communicate with the teams attending your event. You will want to make sure they have
information about local hotels, the draws or brackets and locations of games well in advance.
Things Needed
Volunteers
Medals
Referees or officials
Good facilities for games or events
Tips
Approach corporate and retail sponsors to buy ads in programs to defray the cost of printing a
program.
Talk to the local referee association about potential issues and how best to handle them while the
tournament is ongoing.
Use website organizing software for registration and making brackets or draws. Easy-to-use
programs will save you lots of time.
Ask a few local hotels to provide a discount for block booking of rooms so visiting teams can stay
at a reduced cost. Most are happy to provide this service in return for you directing teams to them.
Warnings
Contingency plans are important, especially if weather is a factor. Make sure teams attending your
tournament know what will happen in case of a weather delay or cancellation.
Performing Yoga
Every yoga teacher needs a few good yoga games when teaching classes for kids and teens. Here
is a list of useful and fun yoga games for you to add to your instructor’s bag o’ tricks. Some take
only a few minutes and are great to use at the beginning of class, during the last few minutes, or if

27. attention spans are short. Others are longer and can fill an entire class period. I’ve even done
classes which consist entirely of games. Be sure to get in there and play with the kids, allowing
them to take on the role of ‘teacher’ whenever possible.
Add One
A yoga memory game perfect when using The Pet Store yoga adventure story – be sure to
download your FREE copy today.
Ball Pass
Develop core strength and co-operation with a ball and only your feet. A fun sensory and adaptive
game for children with special needs.
Body Chalk Board
Develop sensory skills and mindfulness with this fun touch game. Send messages to one another
and connect through touch. Teens love this too!
Do you hear what I hear?
Develop mindfulness and listening skills with this fun attention game which promotes
auditory discernment and focus.
Feather Games
Floating Feather uses the power of the breath while Find the Feather is an intuition game. Both
provide great fun with a simple prop during kids yoga class.
Five Good Moments
A gratitude game which brings mindfulness to appreciating the beauty of little moments each day.
Change your negatives into positives with Five Good Moments.
Freeze Dance/Statues
Crank the tunes and get your grove on, then freeze in a yoga pose. A great way to see how may
poses your students know.
Heart’s Hide ’n Seek
Increase intuition, awareness, and sensitivity to others and the environment with this quiet version
of hide ’n seek. Great for development listening skills.
Hoop Yoga Games
Pass the Hoop, Over Under and Walk, Hop, Hoop are great ways of incorporating Hula Hoops
in class. This simple prop is a classic to bring into class and will result in hours of creative fun.
Mirror, Mirror
Learn observation skills while mimicking your partner’s every move. Lots of variations to this
fun activity including a video example.
Musical Mats
Musical chairs meets yoga. An inclusive version of this classic party game ideal for kids yoga
parties, Family Yoga, partner yoga class and more. So many variations to choose from.
Parachute Games
Cooperative and interactive Popcorn, Mushroom, Cat & Mouse, Shark Attack and The
Grand Ole Duke of York will keep kids in top form physically and mentally.
Opposites
Explore the meaning of opposites and develop personal creativity with this simple game. Each
child expresses what they view as the opposite pose: active/passive, forward/backward, right side
up/upside down, etc.
Ring Around the Yogi
Turn a classic nursery rhyme and playground singing game into a kids yoga game ideal for
toddlers and preschoolers. Don’t be surprised when they ask for this again and again.

28. Rowing In Unison
Practise listening skills and build leadership with this simple but effective game. It really works
the core muscles too.
Sea Shells
Take any three related words and you have a great yoga game that kids will ask for again and
again. Kids LOVE to take on the role of ‘teacher’ in this game so be sure to play a few rounds.
Sending Joy