A blog to meet demands of Sample Papers, Syllabus, Last Year Papers of Class 12 Physical Education.

Tips to score good marks in Board Examination

21:58:00 Posted by Saurabh Sahni No comments

Tips to score good marks in Board Exams

Board exams are just round the corner and everyone is preparing hard to score good marks in the upcoming Board examination. Here we are providing some important tips and tricks to prepare yourself and score among toppers. Scoring high in Board examination is all about consistency, time management, and self-confidence.
Think, concentrate, plan and execute. This is how we should begin with. Follow these thumb rules step by step to ease the uphill task. In this article, we provide you the basic but the most important points to increase your efficiency. Just remember it is a process which needs improvement day by day.

10 Board Exam Tips to score good marks:



This video will give you the best insight on the preparation of board exams in Hindi.

Children and Sports

13:52:00 Posted by Saurabh Sahni

Children and Sports

Sport and physical education are fundamental to the early development of children and youth and the skills learned during play, physical education and sport contribute to the holistic development of young people. This post provides information about changes in the body of children due to sports.

Motor Development in Children

Motor development refers to the development of a child’s bones, muscles and ability to move around and manipulate his or her environment. 
Motor development can be divided into two sections: Gross Motor Development and Fine Motor Development:

  1. Gross Motor Development involves the development of the large muscles in the child’s body. These muscles allow us to sit, stand, walk and run, among other activities. Games involving gross motor skills are dodge ball, climbing over, play gym equipment, hopscotch, kick to kick, indoor hockey with rolled newspaper and stocks. eg.: running, jumping, hopping, skipping, ball games, and climbing.
  2. Fine Motor Development involves the small muscles of the body, especially in the hand. needs developed control of muscles to allow for more complicated or complex movements. eg.:handwriting, painting, cutting out images etc.

Factors Affecting Motor Development in Children

Motor Development in children depends on and is affected by the following factors:
  1. Age or Maturity: Motor Development does not take place overnight. It takes place gradually in a phased manner as the age advances. Infancy and preschool years are a period of rapid motor development. It slows down in later years. Later childhood and late adolescence are the periods of consolidation and therefore growth and motor development slow down.
  2. Genetic Influence: Genes or Heredity are the qualities that affect the motor development of an individual. They set limits for the development of motor abilities in future even if environmental factors such as diet, air and exercise etc. are available adequately.
  3. Nutrition:  Nutritious foods help in promoting motor development. Energy from foods is the essential requirement for muscular activity. This nutritious food, not only helps in performing the muscular activity, but also promotes the growth of muscles and development of motor ability.
  4. Environment: Encouragement, love and security of children, help them to take risks to know more about the environment. This effort leads to the better sensory development of children which is the prerequisite of motor development. 
  5. Practice: Practice of activities helps in developing skilled voluntary movements. Children are practising to see what they can do. They have no targets to achieve but are curious. For this reason, they seem to love practice This leads to motor development.
  6. Opportunities: Motor development of children is affected greatly by the opportunities and facilities available to them for play activities in schools, homes and neighbourhood. Play and play related activities are the most important factor that affects motor development in children.
Actually, childhood is the "play age" that lays the foundation for health, fitness and skilful motor development.

Physical and Physiological Advantages of exercise for children

The benefits of regular exercise on children can be listed under 2 heads i.e. Physical and physiological (You can see the difference between physical and physiological here) as given below:

Physical Benefits

  1. The muscles of children increase in size as a result of higher exercise which is reflected in their muscular appearance.
  2. They gain in height due to increase in the length and structure of bones.
  3. Their body weight increases.
  4. The body assumes correct, erect posture.
  5. The texture(appearance) of their skin improves.
  6. Their movements become well-coordinated and skilful.
Physiological Benefits

  1. Muscles of the body and various organs become strong
  2. The storage of nutrients (glycogen) muscles, increases which can be utilised when required.
  3. Body weight increases. 
  4. Bones become well-calcified. 
  5. The stroke volume of the heart increases. 
  6. The capacity to do a physical activity for a longer period before exhaustion increases gradually. 
  7. The capability of utilising oxygen during exhausting exercise increases.
  8. The return of heart rate and blood pressure to normal levels after an activity becomes quick. 
  9. Neuromuscular coordination increases.

Weight Training

Weight training is a superb method to shape the whole body. However, this training method requires the judicious utilisation of weights and carefully selecting weight exercises. In weight training, we use light and medium weights in weight training exercises for the development of strength, agility, flexibility and endurance.

Advantages of weight training

  1. Weight training improves muscular strength. 
  2. It increases muscular tone.
  3. It improves muscular endurance.
  4. Weight training strengthens bones. 
  5. It makes children less prone to injuries. 
  6. It increases the self-confidence of children.
  7. It decreases resting blood pressure.
  8. It increases the level of HDL(high-density lipoprotein) in blood.
  9. It decreases the time of retention of food in intestines, thus reducing the risks of intestinal disease.
  10. The resting heart rate is lowered. 
  11. Improves balance and coordination. 
  12. It improves posture. 
Disadvantages of Weight Training 
  1.  Weight training exercise can lead to injuries of muscles or joints if the exercises are not done properly. 
  2. It can decrease flexibility if flexibility exercises are not done along with such training .
  3. Over a length of time, it may have a bad effect on joints .
  4. Very often there is a need of a partner while doing exercises.

Food Supplements

Children's diet needs special attention as that is the time when the foundation of their future health is laid. As a matter of fact, there should be no need for food supplements for children if their diet is well balanced and sufficient to meet their body needs. But in many cases, the diet the which take may be lacking in their body account of the and type of foodstuffs eaten. Very often the foodstuff eaten are deficient in the required food value.
This may be due to the following reason 
  1.  The vegetables and fruits we eat are transported over long distances and in many cases are kept in cold storages for long and their nutrients.
  2. Our crops, vegetables and fruit plants are sprayed with pesticides and injected with other chemicals for better output. Thus such foodstuff may do more harm than good. 
  3. The preservatives added to some of the sauces, tinned fruit& vegetables and other preserved eatables result in the loss of their nutrients.
  4. Our cooking practices result in the loss of vitamins and nutrients from our foods. 
  5. Eating junk food gives children little or no nutrients.
 Although vitamins, minerals and other food supplements are not a substitute for a healthy, balanced diet but they become a necessity in many cases. 
Food supplements for children can be of advantage or disadvantage depending upon their requirements. Therefore food supplements should not be taken unless prescribed by a doctor because taking food supplements without need may do more harm than good.

CBSE class 10 board to come back from 2017-18

23:45:00 Posted by Saurabh Sahni
CBSE is likely to reintroduce board exam in class 10 from session 2017-18. It means those who are studying in class 9 this year, will have to sit in board examination next year. The comeback of board exam was being expected from the very first day when Mr Prakash Javadekar took charge as HRD minister. A few weeks back, CABE (Central Advisory Board on Education) meeting was held and most of the stakeholders supported the move. However, it was not in agenda of CABE meeting but a general consensus was built around it.
Mr Javadekar has confirmed the comeback of board examination today in an informal conversation with reporters after a meeting with the Rajasthan Education Minister. “We will implement it from the 2017-2018 session. Not this year or in the next two months. The final decisions will be announced soon, it is under final consideration,” Mr Javadekar said.
CBSE made the board examination optional in the year 2010 and it was made almost mandatory to sit in the school-based home examination in KVs and govt. schools. Board exam was being conducted only for those who were willing to go out of CBSE system. However, in both of the cases, CBSE was awarding the same certification to the board and home exams.
The worst part of this system is that CBSE was conducting board exam for 30 marks only and rest of the 70 marks were being awarded by schools. Many state boards were not ready to accept marks awarded by schools while taking admission in class 11. Thus the whole process was too much confusing and was inviting interrogative remarks.










Sports and Nutrition

13:06:00 Posted by Saurabh Sahni 1 comment

sports and nutrition physical education class 12

Sports and Nutrition

For most basic level, nourishment is very important to athletes because it provides a source of power required to perform the activity. The foodstuff we eat impacts on our strength, training, performance and recovery. Not only is the sort of food important for sports nutrition, but the times we eat during the day also has an impact on our performance levels and the body capability to recover after training.

Meals eaten before and after exercise are the main in sports nutrition, but you should really be cautious with everything that you put in your body. Since a general rule of thumb, athletes should eat about two hours before exercising and this meal should be high in carbohydrates, low in extra fat and low to modest in protein. Carbohydrates are the key source of energy that powers your exercise regime and protein are required to aid muscle growth and repair. Following exercising, you need to replace the carbohydrates you have lost and you must ensure proper muscle restoration by including protein in your post-training meals.

This topic is divided into further 5 types: Balanced diet, components of the diet, eating disorder, controlling weight, effects of diet on performance.

Balanced Diet

Meaning of Balanced diet
A diet which is composed of all essential constituents necessary for the growth and maintenance of the body is known as the balanced diet. Necessary constituents of a balanced diet are carbohydrates,proteins,fats,vitamins,minerals,roughage and water. 

Advantages of balanced diet
  1. Ensures a supply of nutrients in the body.
  2. Essential for optimal growth and development of the body.
  3. Prevent deficiency diseases.
  4. Prevent obesity.

Nutrition

Nutrients are those components of diets which are used as a raw material to give more output in the form of activity.The process of taking in nutrients in, digesting ,absorbing and distributing it to tissues for utilisation.

Types of Nutrients

Macro-Nutrients- Nutrients which are required by the human body in larger quantities are known as macro-nutrients. Also due to their importance, they are required in more quantities. Macro-nutrients serve as the raw material for growth and maintenance. Macro-nutrients consist of Fat,Proteins, and Carbohydrates.
  1. Fat- Fat is one of an essential part of our diets. Fat is helpful in absorbing fat-soluble vitamins such as Vitamin-K,Vitamin-A,Vitamin-D,Vitamin-E. Such fat-soluble vitamins cannot be absorbed without some fat in the diet. Fat also supplies the body with energy. It contains more energy than any other source of  energy ( 9 calories per gram ). There are two types of fats: Saturated fats and Unsaturated fats. Saturated fats ( trans fats) are related to negative health effects including heart diseases. on the other hand, Unsaturated fats are known to lower the risks of some diseases ( including some cancer and heart diseases ). Additionally,Unsaturated fats lower down bad cholesterol and raise levels of good cholesterol.
  2. Proteins- Protein is a nutrient required by our body for growth.Every cell in the human body contains protein. The basic structure of the protein is a chain of amino acids.Proteins are helpful in repairing damaged tissues, the growth of nails, hair etc.\
  3. Carbohydrates- Carbohydrates are one of the essential components of our diet. They contain elements of carbon,oxygen, and hydrogen. They are in the form of sugar particles and are broken down into glucose to be digested by our body. Glucose is the most preferred source of energy for the brain, heart and central nervous system. Carbohydrates should be available in our diet up to 65% so that heart,brain and CNS get proper supply of fuel.
Carbohydrates are found in sweet products such as sweets , fruits, vegetable etc. Individual should rely on natural sources of carbohydrates which also provide fibres and are available in such quantities that do not affect our regular body functions.
Micro Nutrients

Nutrients which are required in less quantity by our body are known as micronutrients. micronutrients are classified into Vitamins and Minerals. They are required in minute quantity to enable various chemical reactions in our body. Description of vitamins and minerals is given below:

  1. Minerals- Minerals are an important constituent of our diet. Would you ever notice how TV commercials for lunch break cereal always mention nutritional vitamins and minerals? However, when you think of vitamins, food isn't the initial thing that occurs to you. Usually are minerals something you will find in the soil, like iron and quartz.Well, yes, but small amounts of some mineral deposits are also in foods - for instance, red meat, such as ground beef, is a good source of iron.Much like nutritional vitamins, minerals help your system expand, develop, and stay fit.The body uses nutrients to execute many different functions - from building strong bones to transmitting nerve system impulses. Some minerals are even used to make hormones or maintain a normal heartbeat. Some examples of minerals are calcium, phosphorus, sodium, chlorine, magnesium, potassium, and sulphur. 
  2. Vitamins-  Vitamins are chemicals which are required in our body in small quantities. If             vitamins are not take in proper quantities, it may cause a deficiency disease. For example.         deficiency of  vitamin c causes scurvy. Vitamins are categorised into following two types:
Fat Soluble Vitamins

Fat soluble vitamins are those vitamins which require some fat to perform their functions. These vitamins are Vitamin K,Vitamin A,Vitamin D,Vitamin E. 
  • Vitamin K- The main function of vitamin K is to clot the blood.This vitamin is used by the body to prevent excess loss of blood by any means such as haemorrhage or wound. Its main sources are all the leafy vegetables (kale,spinach,broccoli,cabbage,turnip leaves,mustard leaves etc. ),egg,meat,wheat,cereals etc. 
  • Vitamin A- Vitamin A has multiple featuresit is essential for growth and improvement, of the immune system and vision.It is also helpful in formation of bones and teeth. Deficiency of Vitamin A can lead to lots of deficiency diseases but in all of them, night blindness is most common. Sources of Vitamin A are cod liver oil, liver, capsicum, red ,sweet potato,carrot ,broccoli leaf, butter,kale ,spinach ,egg .apricot .papaya ,tomatoes.mango,pea,milk etc.
  • Vitamin D- Vitamin D is required by our body to help in absorption of Vitamin c and potassium. Vitamin D is found in Fatty fish, like tuna, mackerel, and salmon;Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals,Beef liver,Cheese,Egg yolks etc.If our body fails to get adequate Vitamin D then it results in deficiency diseases like rickets, osteomalacia,dental cavities, and osteoporosis.
  • Vitamin E- Similar to Vitamin K , Vitamin E also helps to clot the blood. Functions of Vitamin E are It helps to balance cholesterol, prevent disease development,repairs damaged skin, thickens hairs, balances hormones,improves vision, improve endurance and muscle strength. It is found in sunflower seeds,almonds,hazelnuts,mango,avocado, broccoli, spinach,kiwi, tomato, etc.
Water Soluble Vitamins

Water soluble vitamins are those vitamins which require water to perform their functions. Water soluble vitamins are Vitamin - B and Vitamin - C.

  • Vitamin-B- Vitamin B consist of eight soluble vitamins that play important roles in cell metabolism. Earlier they were thought to be a single vitamin but later on research showed that they were chemically distinct vitamins. Now they are referred to as vitamin "B" complex. Sources of vitamin B are Liver (Beef), Mackerel, Sardine, Fortified Cereals,Red Meat,Salmon,Fortified Soy,Milk,Swiss Cheese,Yogurt etc. Deficiency diseases are Beri- Beri,grey hair,unhealthy skin, anaemia, impaired growth, depression etc.
  • Vitamin C- Vitamin C is a white crystalline substance. Vitamin C helps in healing the wound. It increases the metabolic rate and helps in absorbing calcium. It also works as the antioxidant. It is essential for the formation, growth, and repair of bones, skin and connecting tissues.It  also  maintains healthy  teeth and gums. The deficiency of Vitamin C causes scurvy. Deficiency also makes adults feel tired, weak and irritable. Vitamin C is found in fruits and vegetable with citric acid and the ascorbic acid such as lemons, oranges, pineapples,guava,amlaber,tomato,green chillies and apples etc. 

Components of Diet 

Components of Diet are classified into :

A. Nutritive Components of Diet

B. Non-Nutritive Components of Diet 


A. Nutritive Components of dietNutritive Components of diet are those components which contribute or provide energy or calories. There are various nutritive components of diet which are described below:

  • Proteins- The maximum amount of protein remains in the tissues of our body . Besides this , protein is also found in blood. Secretion of endocrine glands, bones, teeth and in delicate tissues. Our physical growth will be retarded if we take less amount of protein in our food. Along with this, protein also plays an important role in the mental development of an individual. . Besides this , protein is also found in blood. Secretion of endocrine glands, bones, teeth and in delicate tissues. Our physical growth will be retarded if we take less amount of protein in our food. Along with this, protein also plays an important role in the mental development of an individual. Sources of protein are eggs, milk, milk products, meat, fish, pulses, soybean, mustard, groundnuts, dry fruits etc.
  • Carbohydrates- Carbohydrates are like fuel in our body. Carbohydrates provide us energy. We also require carbohydrates  for the formation of fats. The quantity of carbohydrates intake depends on upon the daily routine of the person. Sources of carbohydrates are rice, maize, jawar, bajra, pulses, gram, dry pea, date, grapes, potato, banana, jaggery and sugar.
  • Fat- Fat is also an essential nutritive component of food. fat provides heat and energy to the body. It helps in regulation of body temperature and protects us from external effects of hot and cold temperature. Its accurate quantity makes body beautiful. Excess of fat results in deposition of fat in body and reduction in efficiency of body organs.Sources of fats include ghee, butter, curd, fish oil,milk, meat, egg, dry fruits, coconut, soybean, foodgrains, mustard oil and cottonseed, etc.
  • Vitamins- Vitamin is also an essential nutritive component of food. Vitamins are very important for a healthy life. Vitamins protect us from various types of diseases and also contribute to the growth of our body. There are 2 types of vitamins: Water soluble vitamins and Fats soluble vitamins. Vitamins which make a solution with fats to perform their functions are called fat soluble vitamins and Vitamins which make a solution with water to perform their functions are called water soluble vitamins. Fat soluble vitamins include Vitamin K, Vitamin A, Vitamin D, Vitamin E. Water soluble vitamins include Vitamin B and Vitamin C. 
  • Minerals- Minerals are an important constituent of our diet. Would you ever notice how TV commercials for lunch break cereal always mention nutritional vitamins and minerals? However, when you think of vitamins, food isn't the initial thing that occurs to you. Usually are minerals something you will find in the soil, like iron and quartz.Well, yes, but small amounts of some mineral deposits are also in foods - for instance, red meat, such as ground beef, is a good source of iron.Much like nutritional vitamins, minerals help your system expand, develop, and stay fit.The body uses nutrients to execute many different functions - from building strong bones to transmitting nerve system impulses. Some minerals are even used to make hormones or maintain a normal heartbeat. Some examples of minerals are calcium, phosphorus, sodium, chlorine, magnesium, potassium, and sulphur. 
B. Non-Nutritive Components of Diet 

Non-Nutritive components of the diet are those components of diet which do not provide us energy, calories, etc. Non-Nutritive components of the diet include roughage(fibre), water, colour, flavour, etc. They are added to for many reasons such as water is required to give correct texture to food or to cook it, colours are added to attract customers towards food, flavours are added to provide the right type of taste to food.  The explanation of Non-Nutritive components of diet are:diet which do not provide us energy, calories, etc. Non-Nutritive components of the diet include roughage(fibre), water, colour, flavour, etc. They are added to for many reasons such as water is required to give correct texture to food or to cook it, colours are added to attract customers towards food, flavours are added to provide the right type of taste to food.  The explanation of Non-Nutritive components of diet are:

  • Fibre or Roughage- Fibre or Roughage has no nutrient value. It is undigested part of the diet and cannot be digested by human intestinal tract. It helps individual to satisfy the appetite. It helps to repair and correct the disorders of the large intestine. It also prevents constipations and helps to reduce sugar levels in the blood. Sources of Fibre are wheat, fruits, root, vegetables, oats, connective tissues of meat and fish etc.
  • Water- Water is also a non-nutritive component of the diet. Water is used in food to cook or to provide suitable texture. It helps to regulate body temperature, it keeps our skin moist etc. It is excreted from our body in the form of urine, sweat, faeces and water vapours in the exhaled breath.
  • Colours- To make food more attractive , food colours are added to it. Natural colours are present in fruits and vegetables. Colours obtained from animal products and grains are less bright or dark in colour.
  • Flavour- Flavours are classified into 2 types: Natural flavours and Artificial flavours. Natural flavours are obtained from fruits, vegetables, animals etc while artificial flavours are those which are obtained from chemicals. Flavours are added to food to develop its taste . 
  • Plant compounds- Many different non-nutritive substances are commonly consumed in the daily diet. These include the beverages coffee and tea. They may be harmful to us if taken in excessive quantity. Excess of such products may lead to increase in heart rate, secretion of stomach acid and urination.

Eating Disorders- Anorexia Nervosa and Bulimia

Eating Disorders

When someone eats in an abnormal manner such as eating too less or eating too much , then it is called as eating disorders. In fact, eating disorders are the mental illness which affects regular diet of a person. Eating disorders affect mental as well as physical health of people. People who suffer from such disorders are found to be depressed and unhappy with their body shape or figure. Eating disorder may help them to reduce or gain weight fast but it also reduces the supply of nutrients to the body.

Causes of Anorexia Nervosa and Bulimia Nervosa (eating disorders)

1. Hormonal Imbalance- During puberty stage, the body undergoes various changes due to hormonal changes. If a person feels bad about those changes then there are chances that he/she may suffer from disorders like Anorexia or Bulimia.

2. Heredity- In various research and observations, it is found that Anorexia Nervosa can be transmitted from parents to the child. So it is also a possible that a person suffering from eating disorder received this disorder from parents.

3. Negative Body Image- Body image plays a vital role in eating disorders. If a person possesses a positive body image then there are fewer chances that he will suffer from  eating disorder.

4. Career- Careers such as modelling, air hostess, anchor requires a person with good looks. Thus to satisfy the need, people sometimes adopt the wrong path ie.eating disorders.

5. Peer Pressure- Peer Pressure is one of the most common causes of eating disorders. Peer pressure refers to the pressure faced by a person of the same age, status, or ability. Peer Pressure makes a person to develop negative body Image and to adopt eating disorders to be slim.


Prevention of Anorexia Nervosa And Bulimia Nervosa (Eating Disorders).

Prevention for Anorexia Nervosa includes providing a suitable environment to a person. It is helpful in early identification of anorexia before it is too late to treat it. The following points can be discussed  with children for prevention of Anorexia Nervosa:
  • Beauty comes in all sizes and shapes- It is not necessary that only slim figured people are liked and loved. Healthy people are also loved equally. Observations tell us that people who are healthy are liked by 65% of people, they meet in their life.
  • Have a healthy approach towards exercise and food- Instead of rewarding kids with extra food, family members should be a role model for them and inspire them for a healthy lifestyle.
  • Society- We should always remember that the people surrounding us, always affects our thoughts, so it is very important to understand symptoms of anorexia nervosa and with the help of them, changing our society.

Treatment of Anorexia Nervosa And Bulimia Nervosa. (Eating Disorders)

    The treatment of eating disorders is usually multidisciplinary which involves medical and psychological treatment. So the treatment is done by a physician, dietician and a psychologist. The treatment of eating disorders is very long and can take up to 1 year for full recovery. The treatment of eating disorders are listed below:
    • Psychological treatment- The root cause of eating disorders is psychological so it is recommended to take psychological treatments accordingly.
    • Medications- Medications include antidepressants which help us to balance chemicals in the brain and improving our mood.
    • Education about Nutrition and Healthy Weight- To prevent a person suffer again from eating disorders, proper knowledge about should be given to a person .
    • Be cautious about exercise- Healthcare provider should give a proper plan of physical activity or exercise to the person affected by bulimia. The affected person should not perform the excessive exercise to burn off calories consumed by taking more amount of food.
    Types of Eating Disorders

    Anorexia Nervosa

    Anorexia nervosa is an eating disorder that affects men and women of all age. People suffering from anorexia nervosa desire to lose weight because of they intense fear of gaining weight. Such people limit the food intake and become too thin. Anorexia nervosa usually begin in the teenage and it is more common in females than males. It can cause major health problems if not treated properly and at an early stage.It can cause osteoporosis, deficiency diseases, heart ailments, kidney damage etc.

    Types of Anorexia Nervosa

    Anorexia Nervosa is a name given to an eating disorder in which a person limits the intake of food. He/She can limit it by Doing aggressive dieting, fasting and exercising. This type of anorexia nervosa is called restricting the type of anorexia nervosa. Another type of anorexia nervosa is purging type of Anorexia Nervosa in which weight is reduced by taking diuretics or laxatives .  


    Symptoms of Anorexia Nervosa

    A person suffering from Anorexia Nervosa usually deny that he is suffering from an eating disorder. They constantly hide their habits. That is why it become difficult for friends and family to know about the warning signs. However following symptoms may help you to identify a person suffering from Anorexia Nervosa:
    • Excessive Weight Loss
    • Thin Appearance
    • Fatigue
    • Insomnia
    • Dizziness or Fainting
    • Constipation
    • Dehydration 
    • Severe mood swings
    • Poor Memory
    • Slowness in thinking process
    • Low Blood Pressure
    • Refusal to eat
    • Denial of Hunger
    • Depressed Mood
    • Making excuses for not eating.
    • More careful about calories
    • Dieting despite being thin

    Bulimia Nervosa

    Another type of eating disorder is Bulimia Nervosa. In Bulimia Nervosa, a person eats excessive amounts of food and then vomits it in order to remain slim. In Bulimia, a person eats excessive food regularly but suddenly after some time they come to know the amount of food they ate. To get rid of the problem, they Vomit, do excessive exercise or take medicines.

    Types of Bulimia

    There are two types of Bulimia Nervosa which consist of Non-Purging Bulimia and Purging Bulimia. 
    In Non-Purging Bulimia, a person uses different methods such as fasting, strict dieting, excessive exercise but does not engage in self-induced vomiting or misuse of laxatives.
    In Purging Bulimia, the person regularly engages in self - induced vomiting and misuse of laxatives and diuretics.In Purging Bulimia, a person wants to remove food from the body before digestion.

    Symptoms of Bulimia

    • Going to the washroom after every meal.
    • Dehydration.
    • Inflammation of food pipe due to vomiting.
    • Eating till discomfort or pain.
    • Excessive Exercise.
    • Usage of diuretics, laxatives.
    • Broken blood vessels in eyes.
    • Swollen salivary glands.
    • Overcautious about health.

    Effects of diet on performance

    Any diet which has all the constituents of food. necessary for the maintenance and growth of body in sufficient amount is essential for all the individuals whether they perform simple work or engage in highly competitive sport. The requirement of diet varies from one person to other person depending upon their activities, size, weight etc. General requirement of an active person varies from 3000 calories to 8000 calories. It would be better to know the Effects of essential nutrients on performance:
    1. Fat- Fat works as a fuel for our body. Different types of sports require the different composition of fat to muscles for maximum performance. In sports like  running, cycling, high jumpers, gymnastics etc which require a high level of body movements require a minimum amount of fat. In sports such as sumo wrestling, maximum amount of fat is required. So the quantity of fat is different for different type of sports.
    2. Carbohydrates- Carbohydrates is also a fuel for our body. Carbohydrates should be given in medium amount. Excessive carbohydrate is converted to fat which is not good for the athlete. Low amount of carbohydrates usually results in exhaustion.
    3. Protein- Protein in a necessary component of diet which helps in growth and formation of tissues in the body. It is also used as a fuel in body but body prefers carbohydrate and fat as fuel when it comes to choosing between all three. Many sports leads to injury to tissues, in such sports, proteins are used in forms of supplements to heal the injury. Excessive protein causes weight gain, and sometimes cancer also.So it is very necessary to calculate the protein requirement before person starts taking it.
    4. Vitamins-  Vitamins are very important for a healthy life. Vitamins protect us from various types of diseases and also contribute to the growth of our body. There is no clear evidence that vitamins help to improve performance. The body cannot store excess vitamins and excessive vitamins are excreted through urine. various vitamins.
    5. Water- Water is an essential component of our life. Deficiency of water leads to decrease in performance but the excess of water also do not create any problem because water has no calorific value and it is excreted through urine.
    So, it can be seen that there is no significant effect of diet on our performance. Even the successful sportsperson also require a well-balanced diet to present a good performance in sports. A balanced diet is always considered essential for every sportsperson for a good performance in sports.

    Eating for Weight control

    Defination of Healthy Weight
    A healthy is a weight that lowers your risk for health problems such as heart diseass, high blood pressure, diabetes, etc. For most people, Body mass index (BMI), healthy weight are good factors for determination of healthy weight.

    Lose Weight Fast
    However there are no shortcuts to lose weight fast but there are some tips which will help you to lose weight :
    1. Cutting Down Calories- Cutting down calories refer to reducing the intake of calories or giving more preference to low calorie food. By default, it is always recommended to follow a balanced diet which composes of all types of vitamins and minerals for daily body requirements.
    2. Active Lifestyle- Active lifestyle plays an important role in lose weight fast. If the school is not far away then students must prefer cycles instead of bikes. Avoid elivators and prefer to use stairs. In this way, they can lead an healthy lifestyle, which will help them to lose weight fast.
    3. Yoga- Yogic exercises can help in  lose weight fast. In fact, research studies have proved that stress and tension tend to increase body weight. Therefore, yogic exercises can be used for keeping active and maintaining proper body weight. 
    4. Avoid junk foods- If people want to lose weight fast, they should avoid junk foods in their daily diet. Junk foods contains extra or rich calories, these extra calories will accumulated in their body leads overweight.
    5. Avoid overeating- To  lose weight fast, one should not overeat. That means one should eat food according to the requirement of their body. So avoid overeating.
    6. Avoid eating frequently- People should avoid a habit of eating frequently. Those who eat frequently usually take extra calories, therefore, they become obese. So avoid eat frequently for losing and maintaining body weight. 
    7. Avoid skipping meals- Do not skip meals, such as breakfast, lunch, and dinner. If you do so, next time you will do over-eating which may lead to obesity. In fact, skipping meals increases hunger and it results in extra food consumption in next meal.
    8. Regular exercise and physical activity- Regular exercise helps to control your body weight by burning excess calories. In fact, your body weight is regulated by the number of calories you take and burn each day. In other words, whatever you eat, contain calories and whatever you do, burns calories. Research studies always indicate that regular exercise or physical activity such as aerobicand strengthening exercises for 30 minutes, combined with healthy eating habits, is most healthful way to control body weight.

    Pitfalls of Dieting

    1. Skipping Meals- It is a fact that if you have a good rate, you can gain weight very metabolic your meals, it will your metaboism conserve energy. So, if you skip meals, the brain will automatically lower the metabolism to conserve energy.So skipping meals works against your weightloss plans. If you skip one meal, the brain will automatically give signals to the body to take more calories in next meal
    2. Intake of calories through drinking- If you want to lose your weight, most probably you lay stress on eat more and not on what you drink.In fact, beverages, coffee with cream and sugar, sweetened juices and sodas really contribute to weightgain.
    3. Underestimating the calories- It is a fact that most of the persons who go on dieting usually underestimate the number of calories they consume. So, it is essential to be more aware about the number calories you take in your diet.
    4. Intake of labelled foods- Most of the persons who go usually go for such on dieting food products that carry the label 'lean', 'sugar-free', 'calories' or 'no fat' or 'fat-free'. Such type of food is not always the best for losing the weight. In addition, it does not meet all the requirements of your body, As a matter of fact, three chocolate biscuits, contain140 calories whereas three non-fat cookies contain 120 calories. This difference is insignificant or very less. Along this when you, eat such products you think that these products have fewer calories, so you try to eat more as a result of it, you take more calories. 
    5. Not performing exercise- If you go on dieting and do not perform exercise it will not work properly. Instead of losing weight you are likely to gain weight. As a matter of fact, exercise has a positive effect on metabolism and also helps to burn some extra calories. Exercise increases the metabolic rate, which reduces weight. So dieting is beneficial if you perform exercises along with it.
    6. Extreme reduction of calories- For dieting intake of calories are reduced extremely. Research studies indicate that 1800 calories a day can not meet all the nutritional requirements of an individual. If you reduce more intake of calories it will produce, a huge weight loss. It can be dangerous for you. It will definitely lower your metabolism and as a result of it your body weight will not be reduced properly.WWith food intolerance, some people can tolerate a reasonable amount of the food, but if they eat too much (or too often) they get symptoms because their body cannot tolerate unlimited amounts.

    Food Intolerance

    Intolerance Food food intolerance is the inability of a person to digest a food, without some adverse effects. This intolerance is often due to reaction to some chemical of diet. Sometimes food additives, preservatives, colouring additives and flavouring materials can cause food intolerance. Both natural and artificial ingredients may cause food intolerance
    With food intolerance, some people can tolerate a reasonable amount of th efood, but if they eat too much (or too often) they get symptoms because their body cannot tolerate unlimited amounts.

    Causes of Food Intolerance

    Food intolerances are caused by part or complete absence of activity of the enzymes responsible for breaking down or absorbing the food elements. These deficiencies are usually inborn.

    Symptoms Of Food Intolerance

    Sympoms of Food Intolerance include urge to vomit (nausea), vomitting, stomach pain, dirrhea,gas, painful involuntary contraction of a muscle or muscles (cramps), heartburn, headaches, nervousness, etc.


    Food Myth

    There are vatious types of food myths prevailing not only in India but also are various types of food myths which are are those questions followed all the to to eat, eat because they which are usually confuse most of the people. We believe in such myths prevalent in und like they could be true The most common food myths which are still our society are given below: slow down your digestion which may

    1. Drinking while eating makes you fat: It will misconception is that enzymes lead to excess body fat. actual fact behind this and their digestive be diluted by drinking water while eating. should
    2. Do not take milk immediately after eating fish: People that they sick, not intake milk immediately after eating fish. They think this will make them is no even some think that patches will appear on their skin. In fact, there them scientific reason behind this. There is no problem at all, even if you have together weight: Most people eat more quantity
    3. Potatoes make you fat: People think that carbohydrate rich foods such as rice, potatoes, etc., increases body weight. So, for reducing weight they eliminate carbohydrate rich food from their diet. So there is no problem, if you take potatoes in moderate quantity. If they are taken in excess quantitiy then carboydrates gets convrted to fat which will cause weight gain. 
    4. Exercise makes you eat more: Exercise burn calories which may increase your hunger. Even studies have not shown that the people who do exercise, consume more calories that those who do not exercise.
    5. ggs increase cholesterol levels so avoid them: There is no doubt that eggs are good source of health. An egg provides you various nutrients such as protein, vitamin A, B, D, zinc, iron, calcium and phosphorus etc. It is as per daily of cholesterol by our bodies. So if you take one egg daily there is no problem of cholestrol level.