TSC - Common Sub H & H CHAP 1-5-1
TSC - Common Sub H & H CHAP 1-5-1
TSC - Common Sub H & H CHAP 1-5-1
INDEX
Skeletal System
The human skeleton is the internal framework of the body. The bones give
shape and firmness to the body, as also it protects the vital organs like brain, heart,
lungs and spinal cord. It is composed of around 300 bones at birth – this total
decreases to around 206 bones by adulthood after some bones have fused
together. The bone mass in the skeleton reaches maximum density around age 20.
The human skeleton can be divided into the axial skeleton and the appendicular
skeleton. The axial skeleton is formed by the vertebral column, the rib cage,
the skull and other associated bones. The appendicular skeleton, which is attached
to the axial skeleton, is formed by the shoulder girdle, the pelvic girdle and the bones
of the upper and lower limbs.
(a) Long Bones. These bones are long and tubular and are
confirmed to upper and lower limbs.
(b) Short Bones. This bones are short and tubular and are found
in the ankle/wrists
(c) Flat Bones. These bones are flat like plates eg. Bones of
cranium skull shoulder or hips.
movement of the human body. The muscles form about half of the total weight of
the body and are responsible for body movement. The muscles form the flesh of
the body.
Classification. The muscles of the body are classified into the following
types:-
Organ Systems
(a) Heart. The Heart is the four chambered pumping organ. It is situated
in thorax between the lungs and on to the left side of the body. The size of
heart is to a closed fist and the average weight of heart in a male is about 300
grams, and in a female about 250 grams.
(b) Blood. The blood is also known as the transport system of the body.
It consists of plasma and formed of cells such as RBC, WBC and platelets.
(c) Blood Vessels. Blood vessels are tube like structures which carry
blood all over the body for circulation. These are of three types:
(i) Arteries. These are the blood vessels which carry blood
from the heart to other parts of the body.
(ii) Capillaries. These are tiny blood vessels which connect the
small arteries & veins. The exchange of oxygen and nutrition with
carbon dioxide by the tissue takes place in the capillaries.
(iii) Veins. These blood vessels carry blood to the heart. The main
veins are called superior and inferior vena cava.
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(a) The Central Nervous System. This consists of brain and spinal cord.
Conclusion
The human body is made of important organ systems which includes the
circulatory, respiratory, digestive, excretory and nervous systems. They also include
the immune, skeletal and muscular systems. These systems work together to
maintain a functioning human body. Therefore, basic knowledge of our body systems
allows us to understand the field of health and hygiene with ease. This knowledge
provides us the basic framework on which subsequent knowledge and skills dealing
with medical science can be gained in a progressive manner.
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CHAPTER - II
Introduction
Hygiene
(a) Sleep is the periodical rest of both body and mind and it is extremely
essential for a healthy body. The duration of sleep one requires varies with
individual age. The average requirement of sleep is about 7 to 8 hours a day.
(b) Bathing, keeping the skin clean and in healthy condition is essential for
good health. Wash your body regularly. Your body is constantly shedding
skin. That skin needs to come off. Otherwise, It will cake up and cause
illnesses.
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(c) Brush your teeth twice a day. Brushing minimizes the accumulation of
bacteria in mouth which can cause tooth decay and gum diseases.
(d) Keeping finger and toe nails trimmed and in good shape will prevent
problems such as hang nails and infected nail beds. Feet that are clean and
dry are less likely to contact Athlete’s foot.
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Food hygiene is the condition and measures necessary to ensure the safety of
food from production to consumption. Food can become contaminated at any point
during slaughtering or harvesting, processing, storage, distribution, transportation and
preparation. Lack of adequate food hygiene can lead to food borne diseases and
death of consumer.
(i) The animal and its surroundings should be healthy and clean.
The animal should be properly washed before milking.
Hands, contact surfaces and milking equipment must be kept clean at all
times.
(b) Meat Hygiene.
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(c) Fish Hygiene. Fish for human consumption should be fresh. In fresh
fish, the gills are bright red and the eyes are clear and prominent.
Consumption of contaminated fish may give rise to fish poisoning.
(d) Egg Hygiene. Though the majority of freshly laid eggs are sterile
inside, the egg shell may become contaminated by fecal matter from the hen.
The egg must be properly washed before cooking.
(iii) Room for storage of food should be well ventilated, insect and
rat proof and should have adequate lighting.
Sanitation
Definition. Sanitation means keeping the living area and its surroundings
neat and clean. This involves removal of waste products and refuse.
Sources of Refuse.
(c) Stable Litter. It contains mainly animal dropping and left over animal
feeds.
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(e) Domestic Refuse. The domestic refuse consist of ash, rubbish and
garbage.
(a) House Hold Refuse. Covered galvanized irons bins are placed on
brick / cement platforms at convenient distances from the house. These should
be used for dumping house hold refuse. This refuse is then collected in
covered wheel barrows or municipal vans to prevent blowing out by air.
(a) Filling. In this method the refuse is generally utilized in filling up pits,
unsanitary tanks or in reclaiming low land. The area selected should be at
least 100-150 feet away from any habitation. No refuse should be left
uncovered for more than 72 hrs.
(e) Manure Pits. The garbage, cattle dung, straw and leaves should be
dumped into the manure pits and covered with earth, after each days dumping.
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(f) Burial. This method is suitable for small camps. A trench 1-5m wide
and 2m deep is excavated. When the level in the trench is 40 cm from ground
level, the trench is filled with earth and comported.
(i) Breeze. Cinders and pieces of coal are used for making bricks.
(ii) Soft Core. Animal and vegetable organic matter, which is used
as manure.
(iii) Hard Core. Broken bottles and crockery is used for metaling
of roads.
(a) Sewered Areas. The latrines used in such areas are mainly the Flush
Latrines. It implies that ample supply of water is available to flush the night
soil away. It is simple and hygienic.
(b) Unsewered Areas. There are of various types latrines for such
areas:-
(i) Domestic Latrines. These are those latrines which are used in
houses in areas not having a sewage system. These are of following
types:-
(ac) Urinals. The most common urinal used for camps is the
Funnel Urinals which are constructed over a simple soakage
pit.
(c) Soakage Pits. These are essential for the disposal of liquid refuse
like greasy water from kitchen and waste water from bathrooms. Dig a pit 4
feet by 4 feet and 5 feet to 6 feet deep. Fill with small stones and broken
bricks. Cover the top with oiled sacking and put earth or sand 6 inches above.
In the centre keep a perforated empty tin of kerosene oil. Fill this tin with
layers of gravel or sand and gravel. In this fit remove the strainer daily and
replace with fresh one.
(i) Screening.
(ii) Chambering.
(i) Sea Out Fall. The sewage is drained into the sea. This is
applicable mostly for coastal cities / towns.
(II) River Out Fall. The sewage is drained into the river. This is
applicable mostly for cities / towns situated along the rivers or
connected by drains.
Conclusion
Adequate sanitation, together with good hygiene and safe water, are
fundamental to good health and to social and economic development. Many
sanitation programs are planned and executed by government bodies, and few are
successful due to the failure to convince and educate the people of the importance of
sanitation and the need for an active cooperation. Education factors play a very
important role because it is only through the basic understanding of the need for
sanitation can the people be mobilized for its implementation. It is only when they
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understand the consequences of the unsanitary conditions they have that they will
be willing to change their habits.
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CHAPTER - III
PHYSICAL AND MENTAL HEALTH
Introduction
Physical Health
Physical health is the absence of disease and infirmity and it is assessed by
taking health state measurements of the body. Poor physical health can lead to an
increased risk of developing mental health problems. Similarly, poor mental health
can have negative impact on physical health, leading to an increased risk.
Components of Health.
(a) Physical Activity. Most healthy children and adults should be active
on a daily basis. This should be a mix of both leisurely physical activity and
structured exercise. Examples of leisurely physical activity include hiking,
biking, and walking. Examples of more structured forms of exercise include
strength training, running, and sports.
(b) Nutrition and Diet. A well-balanced diet should contain
carbohydrates, proteins, fats, vitamins, and minerals. Restricting specific
nutrients should only be done under the supervision of a licensed health
professional. Fluid, ideally in the form of clean water, should be regularly
consumed. Meals and snacks should be consumed throughout the day, and
portion sizes should be sensible.
(c) Alcohol and Drugs. Substances that alter mood or other bodily
processes should be limited or avoided. Those with addictive tendencies or
other health risks should consider complete abstinence from these
substances.
(d) Medical Self-Care. Basic items, such as bandages, lozenges, and
over-the-counter pain-relieving medications, should be easily accessible from
home. Long-term coughing, fevers, or other ailments should be addressed
through primary care. Emergency treatment should be sought when signs and
symptoms are significant or life-threatening.
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(e) Rest and Sleep. While regular activity is essential for physical health,
allowing the body to rest is just as important. Spending time relaxing or taking
short naps can help rejuvenate the body. Sleep should take place in a quiet,
dark environment and should last approximately 7-9 hours. Consistent sleep
that is much shorter or longer than this duration, or is low quality, may need to
be addressed by a health professional.
Mental Health
Life style Factors. The life style factors can influence the state of both your
physical and mental health. Physical activity in any form is a great way to keep you
physically healthy as well as improving your mental wellbeing. Even a short burst of
10 minutes brisk walking increases our mental alertness, energy and positive mood.
Conclusion
Health is very important aspect for all living beings. Humans have a tendency
to get into bad life styles due to facilities available to them which results in their poor
health. The subject of health must be understood by all of us to remain in good
health.
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CHAPTER - IV
Introduction
A disease is a particular abnormal condition, a disorder of a structure or
function that affects part or entire body. The study of disease is
called pathology which includes the study of cause. Disease is often construed as
a medical condition associated with specific symptoms and signs. It may be caused
by external factors such as pathogens, In humans, disease is often used more
broadly to refer to any condition that causes pain, dysfunction, distress, social
problems, or death to the person afflicted, or similar problems for those in contact
with the person. In this broader sense, it sometimes
includes injuries, disabilities, disorders, syndromes, infections, isolated symptoms,
deviant behaviors, and a typical variations of structure and function, while in other
contexts and for other purposes these may be considered distinguishable
categories. Diseases can affect people not only physically, but also emotionally, as
contracting and living with a disease can alter the affected person's perspective on
life.
(f) Animal Borne Diseases. The germs are transmitted through the
agency of animals by drinking milk or through the agency of insects. Rabies,
plague, anthrax and tuberculosis are some of the common diseases.
Preventive Measures
(ii) Control of the milk route is easy by subjecting the milk to boiling
or pasteurization.
(iii) Early diagnosis will help in preventing the spread in the patient.
(iv) Proper disposal of all the excreta and disinfection of all articles
of the patient.
(ii) Use kerosene oil, fuel oil, or special oil to prevent larvae.
(v) Control the presence of rodents and fleas in and around the
home.
(vi) Avoid contact with any species of wild rodents, especially sick or
dead rodents.
The following preventive measures are necessary to ward off these diseases:-
(ii) Physical. Physical agents like heat, cold radiation etc. can
also be used for disinfection and sterilization.
(iv) Control of Food & Drink. Salient points to be observed while
feeding the patient:-
(iv) Inoculation and Vaccinations. Inoculationsand vaccinations
are provided free of cost under various government programmes.
These are administered at Primary Health Centers/Hospitals. If not
available the same should be administered/ taken from market.
Important inoculations and vaccination are as under:-
Disease
Name of Vaccine Prevented
Injection Rabipur Rabies
Injection TAB Typhoid
Injection Hepatitis ‘B’ Hepatitis ‘B’
Injection T T Tetanus
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Conclusion
The identification and confirmation of infectious causes of chronic diseases is
complicated by several problems, including frequent multifactor causation for many
of these diseases and differences in the environmental background and genetic
composition of different populations. Recently developed molecular and
immunological techniques offer new approaches to address the technical barriers.
Although the task is daunting, taking the practical and pragmatic pathways described
above could clarify many of the uncertain relationships between infectious agents
and chronic diseases. It is advisable to always follow the prevention measures to
save precious human and animal lives, national resources and effort.
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CHAPTER - V
Introduction
First aid is the assistance given to any person suffering a sudden illness or
injury, with care provided to preserve life, prevent the condition from worsening,
and/or promote recovery. At its most basic, first aid is the initial assistance given to
a victim of injury or illness. Comprised of relatively simple techniques that can be
performed with rudimentary equipment, first aid is usually carried out by a layperson
until professional medical assistance arrives. There will be number of occasions on
which we may be faced with a situation where, we may be required to provide First
Aid to the injured, because of an accident or due to any calamity. Therefore it is very
important for all cadets to have knowledge of providing basic First Aid in common
medical emergencies.
Internal injuries cannot be seen but can only be suspected, where bleeding
instead of coming to the surface occurs into the cavity of chest or abdomen wherein
important organs like heart, lungs, liver or spleen might get ruptured. The following
symptoms are observed in case of internal injuries:-
(f) Patient usually restless and anxious and may lose consciousness.
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Injuries to the chest and abdomen can be difficult to recognize and treat, and
many injuries can go unnoticed until they become very serious. The muscle and
bones that serve to protect vital organs can also mask their injuries - or at worst
contribute to them. It is important for the rescuer to consider injuries that lie beneath
the skin. In addition, the different organs react in different ways when subjected to
trauma. Hollow organs (such as the bladder) tend to rupture, releasing their contents
into the surrounding space. Solid organs (such as the liver) tend to tear instead,
often bleeding at a slow enough rate to be overlooked.
Closed Chest Injuries. Closed Chest injuries can be inherently serious,
as this area of the body houses many critical organs, such as the heart, lungs, and
many blood vessels. Most chest trauma injuries should receive professional medical
attention. Always call for an ambulance for any potentially serious chest injury.
Recognition.
Treatment
(b) Assist the victim into a position of comfort (typically seated upright, to
avoid fighting gravity)
Recognition.
(b) Entrance and possible exit wound (exit wounds are more severe)
Treatment.
Abdominal Injuries.
(b) Internal Bleeding. If the abdominal injury does not cause an open
wound, have the person lie flat with their knees bent and treat for shock until
EMS arrives.
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(a) If the burn is chemical, let water from a pipe or hose flow freely on the
burn so that the chemical flows off.
(b) Protect the burnt area by applying bandage or cover exposed part with
clean towel or cloth.
(c) Give complete rest and plenty of fluids to the patient.
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First Aid Treatment. All cases of snake bite should be treated as being
bitten by poisonous snakes. The First Aid treatment will be as follows:-
(a) Do’s.
(ii) Don’t cut the affected area and don’t attempt to suck venom out.
Scorpion Bite
23. First Aid Treatment. If blood has been drawn, the wound should be
cleaned well with antiseptic lotion.
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(a) Immediately wash the bite area with lots of water and soap.
(b) Wound should be cleaned with available antiseptic.
(c) Patient should be sent to hospital for an anti-rabies injection course.
(d) Dog and the patient should be kept under observation for at least 10
days.
Particles of coal or dust may lodge on the eye-ball or inside the eye lid
causing discomfort and damage to the tender structure.
First Aid Treatment.
(a) Ask the patient not to rub the eyes.
(b) Wash the eye with water repeatedly for a minute or two.
(c) Search for the foreign body by lifting the upper eyelid and parting the
lower eyelid down. The patient should face the light. If the foreign body is
seen, it can be wiped off with the moistened corner of hand kerchief, cloth or
cotton swab.
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(c) If foreign body is fixed to the eye-ball, patient should be sent to the
hospital with a light eye bandage.
This is common with children. They often put beads, peas, nuts and other
objects into the ear or an insect may get into the ear.
First Aid Treatment. Do not try to remove the foreign body with the help
of a pin or forceps as this may push the foreign body further in, causing damage to
the ear. The patient should be sent to the hospital.
This is a common occurrence among children. They might put peas, beads in
the nostril.
(a) Blowing the nose and sneezing may expel the foreign body.
(b) Make the casualty breathe through the mouth.
(c) Do not try to remove the foreign body.
(d) Send the patient to the nearest hospital.
Asphyxia
The tissue and organs of the body are supplied with oxygen through
respiration, essential for the functioning of body. Respiration consists of inspiration,
expiration and a pause. During inspiration air is drawn inside causing the lungs to
expand. During expiration the lungs contract and air is pushed out. The respiratory
system consists of the air passage known as respiratory tract and lungs. The actions
of muscles concerned with respiration are controlled and regulated by the respiratory
centre of the brain.
Asphyxia
(c) Suffocation.
(a) Remove the cause if possible or the casualty from the cause.
(c) Lay the individual on his back. Press the head back-wards supporting
the neck on your palm. Lift the tongue clear of the airway. Give mouth to
mouth breathing.
(b) Mouth, throat and nostril should be cleaned of mucus and any foreign
body.
(c) Patient should be made to lie down over his belly, face down, head
turned to one side, arms stretched beyond the head, tongue pulled out.
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(a) Cut the constriction.
First Aid in Case of Choking. Bend the casualty‘s head and shoulders
forward, to dislodge the obstructions. In case of small child hold him upside down
and thump his back hard between the shoulder blades or encourage vomiting by
passing two fingers to the back of the throat.
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Insensibility Or Unconsciousness
Insensibility or unconsciousness is caused due to interruption of the action of
the brain, through some interference with the functions of the central nervous
system.
Stages of Unconsciousness.
(a) Make the patient lie down with head turned to one side. Pull out his
tongue.
(b) Loosen the clothing, ensure fresh air.
(c) If breathing has stopped or is irregular, start artificial respiration.
(d) Keep the air passage clear.
(e) Nothing should be given by mouth. Remove false teeth, if any.
Artificial Respiration.
If there is any irregularity in breathing or a cardiac arrest, artificial respiration
is given. If it is given correctly and in time, the patient‘s life can be saved. There are
three methods for providing artificial respiration, but we will tell you only about the
most common one.
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Mouth to Mouth Respiration. This is the most common and simple method
and is given immediately. If given timely, it can save many lives. This can be given
by following way:-
(b) Apply splints with any common article like stick or ply board or
card board to immobilize the fracture.
(c) Relieve him of discomfort and pain and keep the patient warm.
(b) Remove foreign objects, if any, but do not meddle too much.
(c) Cover the wound with a clean pad with light bandage.
Treatment of Fractures
(d) In lying cases, place patient on his chest, his head projecting outside
the stretcher canvas, properly supported with bandages secured on stretcher
handle.
(a) Support the arm of injured side by passing a narrow folded bandage
under the arm pit and tying it on the back of the shoulder.
(b) Put a pad in arm pit, apply greater arm sling and fix the arm with a
narrow fold bandage tied across the elbow to lower chest.
52. Fracture of the Ribs. When ribs are fractured following action is taken:-
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(b) Complicated. Put the patient on the affected side and support
the position by long fold blankets. Send the patient immediately to the
nearest hospital.
Fracture of the Shoulder Blade and the Upper Limb. Fix the elbow to
the affected side and put the finger in a position touching the opposite shoulder.
Secure the hand in position by cuff sling. Secure the limb firmly to the chest by two
broad bandages one on shoulder and the other at the elbow level and knot on
opposite side.
(a) Fix the injured limb to the sound limb with four narrow folds.
(b) Apply long wooden splint from axilla to just beyond the foot on each
side. Secure them by seven broad folds bandages tied at chest, pelvis,
ankles, both thighs below the fracture, both legs, and knees.
(a) Treat any case of back injury as a fracture of the spine. There will be
severe pain and shock in all cases.
(b) Make the patient still. Do not allow the patient to move about.
(c) If unconscious see that the tongue does not fall back and choke the
patient.
(f) Carry the patient face downwards on a board placed lengthwise on the
stretcher.
Fracture of the Skull. It may injure the brain, nervous system or the
arteries and cause concussion and compression. It may be caused by direct or
indirect blow.
Conclusion
First aid is a very simple and effective method which if known to an NCC
cadet can save precious lives under various life threatening situations. The crucial
aspects are promptness and correctness in administering first aid. A NCC cadet who
reaches the victim must first quickly investigate the cause and type of injury before
attempting to administer first aid.
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CHAPTER - VI
TREATMENT AND CARE OF WOUNDS
Introduction
In our daily life, we do suffer from various types of wounds. Proper treatment
and care of wounds is extremely important for a healthy life, especially in children
because, if some wounds are not treated properly, they may cause serious diseases
like gangrene or tetanus. A wound is a type of injury which happens relatively
quickly in which skin is torn, cut, or punctured (an open wound), or where blunt
force trauma causes a contusion (a closed wound). In pathology, it specifically refers
to a sharp injury which damages the dermis of the skin.
Classification Of Wounds
Open Wound. Open wounds can be classified according to the object that
caused the wound:-
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Closed Wound. Closed wounds have fewer categories, but are just as
dangerous as open wounds:
The method for giving first aid for different types of wounds are:-
(c) Remove any foreign body, if it is easily visible and can be easily
removed.
(d) Prevent the entry of germs by applying sterilized dressing like first field
or shell dressing.
Dressing Of Wounds
A wound is to be cleaned with antiseptic lotion and covered with cotton or
gauze piece with medication, before applying the bandage.
Conclusion
Wounds are a common feature among humans who are outdoor oriented. If
cared properly during early stage the wounds heal quickly. Resultantly the wounded
person suffers less and is available to the society as a healthy and fit person to
resume work. NCC cadets by virtue of their routine are prone to injuries and hence
must possess this basic knowledge to help fellow cadets or friends in school or at
home.
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CHAPTER - VII
INTRODUCTION TO YOGA AND EXERCISES
Introduction
Yoga is a commonly known activity for physical, mental, and spiritual
disciplines which originated in ancient India. One of the most detailed and thorough
expositions on the subject are the Yog Sutras of Patanjali. Various traditions of yoga
are found in Hinduism, Buddhism, Jainism and Sikhism. UNO has declared 21 June
as the International Day of yoga. NCC is practising, propagating and celebrating this
in a big way every year.
practical and scientifically sound method within everyone’s reach. Yoga today is no
longer restricted to hermits, saints and sages; it has entered into our everyday lives
and has aroused a worldwide awakening and acceptance in the last few decades.
The science of Yoga and its techniques have been reoriented to suit modern
sociological needs and lifestyles. Experts of various branches of medicine including
modern medical sciences are realizing the role of these techniques in the prevention
and mitigation of diseases and promotion of health.
Yoga is a very individual and organic practice. There is no right way to do it,
as in cardiovascular and strength training. The whole essence of yoga is to be aware
of your body’s strengths and capabilities and slowly accept it while pushing yourself
a little further, only as much as comfortable. So no one expects you to twist and turn
into a pretzel without breaking a sweat, in the first go. Just do whatever feels good
for you. It’s not a team activity.
Purpose
Yoga is a disciplined method utilized for attaining a goal. In the sense the
physical postures of yoga are to alleviate health problems, reduce stress and make
the spine supple. Yoga is also used as a complete exercise program and physical
therapy routine.
The characteristics of Yoga are given below:-
(a) The Yogic system of health involves the exercise of skeletal as well as
the deep seated smooth muscles of the body.
(b) The intra-thoracic and intra-abdominal pressure may be mentioned as
special characteristics of the yoga system of health.
(c) Little expenditure of energy and money is involved in the Yoga
practices.
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(d) The rich as well as poor, and men and women of all ages can practice
Yogic practices.
(e) Every school of Yoga emphasized specific practices, but their aim
always remained the same; but the highest level of integration through the
control of the modification of mind.
(f) The nature of Yogic practices is psycho-neurophysical.
(g) All yogic practices are complementary.
(b) The three main focuses of yoga (exercise, breathing, and meditation)
make it beneficial to those suffering from heart disease. Overall, studies of
the effects of yoga on heart disease suggest that yoga may reduce high
blood pressure, improve symptoms of heart failure, enhance cardiac
rehabilitation, and lower cardiovascular risk factors.
(c) For chronic low back pain, specialist Yoga for Healthy Lower Backs
has been found 30% more beneficial.
(e) Yoga has also been studied as a treatment for schizophrenia. Yoga is
found to improve cognitive functions and reduce stress in schizophrenia, a
condition associated with cognitive deficits and stress-related relapse.
(f) The practice of yoga in Indian tradition also has psychological benefits,
allowing one to develop control over one's mind and body. Rather than
adapting the sick or mentally ill mind (which is also the primary focus of
modern psychology), traditional Indian psychology focuses on enhancing the
normal and healthy mind through the practice of meditative techniques such
as yoga.
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The list of benefits from yoga is endless. Start slow, start somewhere. Take
your time. The whole process becomes redundant if you set out to prove a point.
Stretch till it feels good. Learn to be curious about who you are and know your body.
Inhale peace. Exhale chaos. You will see many, if not all these benefits soon. Yoga
teaches you to honor your body, let go of things that no longer serve you, be
present, achieve more than you think and breathe. Just breathe. As the Bhagvad
Gita says, yoga is the journey of the self, through the self, to the self.
Potential Problems
Certain health problems associated with yoga have been brought to the
attention of the general public. Yoga has been criticised for being potentially
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dangerous and being a cause for a range of serious medical conditions including
thoracic outlet syndrome, degenerative arthritis of the cervical spine, spinal injuries,
retinal tears, damage to the common fibular nerve, knee injuries, and headaches are
common ailments which may result from yoga practice.
Some yoga practitioners do not recommend certain yoga exercises for women
during menstruation, for pregnant women, or for nursing mothers. However,
meditation and breathing exercises are encouraged.
Children and Yoga . Research in the countries which have advanced
medical research and development facilities do not recommend, Yoga exercises for
children under 16 because their bodies‘ nervous and glandular systems are still
growing, and the effect of Yoga exercises on these systems may interfere with
natural growth. However, meditation and simple breathing exercises (without breath-
holding) are safe and can help children to manage stress, impulsiveness, and
emotional situations.
Asanas
There are innumerable asanas. Some of the asanas useful for curing
ailments and maintain good healths are as follows:-(a) Padmasana.
Sit on the asan. Spread the leg forward, place your left foot on the join of your
right thigh, and right foot on the joint of left thigh in such a way that both heels
tough each other below your navel in the middle of abdomen. Place your
hands on your knees. Keep the head and spinal column erect. Keep your
eyes close or open. Stay in the final position for 1-2 minutes in the initial
stage. Later increase the time gradually. This asan is useful for Jaap, Dhyana
and Samadhi. This asan also helps in curing diseases like asthama, hysteria
and insomnia.
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(c) Siddhasana. The main function of this asana is to awaken the power
of Kundalini. Sit on the carpet. Place the heel of left foot under the testis on
the prostrate gland in such a way, that the sole of your foot should be placed
at root of genitals. Place the hand on the knees so that palm face upward.
This asana helps the mind to be firm, attentive and alert.
(e) Trikonasana. Stand erect keeping the distance between the feet 60
– 75 cm. Raise your right hand towards the sky and look towards its palm.
Then bend the truck to the left side and try to touch left toe with the left hand
without bending your legs. Repeat this process with your left hand up and
right hand down. This asana is useful to the eyes, spinal cord, neck and
mental power. Timings 3 – 6 sec. 4 – 6 times.
(f) Ardha Chandrasana. Stand erect. Raise your both hands and join
them above your head. Bend towards left from the waist. After some time
bring they body back in straight position. Repeat this by bending the body
towards right. This asana improves the functioning of heart, liver, intestine,
stomach, lungs and make the body flexible. Timing 4 -6 sec and 4-5 times.
Stage 2:- Stretch your hands up and take the body backwards from the waist
as far as possible. The hands must remain straight and touch your ears.
Stage 3:- Now bend down without bending the knees. Try to put the palms on
the ground and touch the nosewith knees without bending knees.
Stage 4:- Take left leg back. Bend your right knee, the knee will remain
between thetwo arms, with the hands sticking to the ground, Now bend the
neck backward as for as possible. Look forward and hold the breath.
State 5:- Take right leg back. Put both the toes and the knees together and
pull yourbody up in such a way that it looks like inverted ‘V‘. Look backward
through your legs keeping the head, the waist and the arms in a straight line.
State 6:- Bend down your body in such a way that your forehead, chest and
knees should tough the ground except your hips which should be slightly
raised from the ground.
State 7:- Stretch the arms, Inhale, put the chest forward and move back
your neck asmuch as you can. Look up and hold the breath.
State 8:- Maintain same position as in Stage 5.
Stage 12:- Maintain same position as in Stage 1 and then take your hand
down. Make the rest posture.
(g) Shavasana. The main aim of this asana is releasing the mind from
the body. By this asana we can achieve relaxation in the shortest possible
time. This asana provides relief in disease like blood pressure, weakness of
nerves and other ailments. Lie on your back and let your body be relaxed
completely. Your feet should be 30-45 cm apart, arms in sides with
palmupwards, eyes gently closed with attention on breathing. Keep body in
a straight position. For proper blood circulation in the body, the legs, hand and
neck should have no curves orbend. Take a long and deep breath then
concentrate on each and every partof your body, putting it in a relaxed state
Timing 5-10 minutes.
(h) Gomukhasana. Sit on the seat comfortably. Place your left foot heel
under your left hip. Now take the right leg over the left buttock in such a
manner that the heel of your right foot is placed near your left hip. Take right
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arm behind back from above and left arm from below, so that fingers of the
both hands are interlocked behind the back. Stay in this position for some
time. Then repeat this with opposite side. Timings 20-30 seconds, 4-6 times.
(j) Vijrasana. Bend the legs and sit on knees. Place the heels at the
sides of the anus in such a way that thighs rest on the legs and the buttock
rest on the heels. Stretch the arms and place the hands on the knees. Keep
the knees close by. Sit erect. This asana can be done immediately after
eating food. This helps digestion and eliminates gas troubles. Timing 1-3
minutes.
(k) Dhanurasana. Lie down on the chest, legs shouldbe folded at the
knees and the feet should be grasped with both the hands near the ankles.
The thighs and the chest should be raised, making the body appear like a
bow. This asana provides good exercise to the abdominal muscles, lower
back and thighs, Timing 10-30 seconds, 4-5 times.
(l) Bhujangasana. Lie down on the chest. The hands should be below the
shoulders with the fingers pointing forward. The legs are kept straight with the
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feet touching each other and the soles facing up. Raise the head, giving a
backward bend to the spine. Try to keep the spine bent backward as much as
possible without raising the navel. This asana is good for the spine, the chest,
the neck and the head. Timing 20-30 sec. 4-6 times.
(m) Chakrasana. Lie down on the back. Bend the legs at the knees.
Heels are close to the hips and sole touching the ground. Bend the arms at
the elbows and place them on the ground on either side of the head. Place
them in such a way that palms should rest on the ground and the direction of
the fingers should be towards your feet. First raise your hips and waist,
keeping the legs straight. Raise the back as far as possible. This asana helps
in making the spine supple. Timing ½ -1 min, 1-2 times.
(n) Sarvangasana. Lie down flat on the back. Raise legs from the hips,
push the trunk up until legs are in vertical position. The chin should press
against the chest. The hands are giving support to lower ribs. Hold this position
upto 2-10 minutes. Come back as slowly as possible. Do not give any jerks to
the body. This asana improves circulatory, respiratory and alimentary systems
of the body. Timings: ½ -1 minute.
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(o) Halasana. Lie down flat on the back. Place the arms by sides along
the hips, palm facing the ground. The legs are raised up in a single motion
and put down behind the head keeping knees unbent. The chin should touch
the chest. In this exercise, the legs will remain straight and breathing should
be normal. Hold this position for 30-50 seconds. This asana stimulates blood
circulation and makes the spine flexible and elastic.
National Cadet Corps (NCC) was presented the certificate by Limca Book of
Records for the 'Largest Yoga performance simultaneously by a single uniformed
youth organisation' at multiple venues on International Day of Yoga (June 21). The
certificate has been presented by Mr Vijaya Ghose, Editor Limca Book of Records to
Lt Gen A Chakravarty in the presence of Defence Minister Manohar Parrikar.
Conclusion
Yoga is a subject which can be looked at intellectually and some useful and
beneficial ideas imbibed. Yoga can be imbibed by adopting certain attitudes which
alter the nature of the samskaras. Yoga can be imbibed by living in an ashram
environment and trying to be aware of the physical, mental and spiritual dimensions
at the same time. Yoga can be learnt in a classroom environment as science, as
psychology, as an applied subject, with the aim of providing new understanding and
insight into the life process, into areas where karmas are performed, into areas
which shape the inner being in terms of awareness, inner development, the
experience of harmony or balance, eventually culminating in the experience of
samadhi and the fullness of wisdom, prajna.
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SUMMARY
➢ The human skeleton is the internal framework of the body. The bones give
shape and firmness to the body, as also it protects the vital organs like brain, heart,
lungs and spinal cord. It is composed of around 300 bones at birth – this total
decreases to around 206 bones by adulthood after some bones have fused
together.
.
➢ The human skeleton performs six major functions; support, movement,
protection, production of blood cells, storage of minerals and endocrine regulation.
➢ Classification of Bones:-
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➢ The Circulatory System consists of the Heart, Blood Vessels and blood.
➢ Sanitation means keeping the living area and its surroundings neat and clean.
This involves removal of waste products and refuse.
➢ Proper sleep.
➢ Regular Bathing.
➢ Regular Exercise.
➢ Absence of disease.
➢ Ability to work hard with efficiency and enthusiasm.
➢ Ability to endure stress and strain.
➢ Cheerfulness.
➢ Courage.
➢ Freedom from anxiety.
➢ Self control and self confidence.
➢ Sense of well being.
➢ Wholesome mental attitude
➢ Excremental Diseases
➢ Droplet Infection
➢ Contact Diseases
➢ First aid is the assistance given to any person suffering a sudden illness or
injury, with care provided to preserve life, prevent the condition from worsening,
and/or promote recovery. A NCC cadet who reaches the victim must first quickly
investigate the cause and type of injury before attempting to administer first aid.
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➢ Apply splints with any common article like stick or ply board or card
board to immobilize the fracture.
➢ Relieve him of discomfort and pain and keep the patient warm.
➢ Classification of Wounds.
➢ Inside wound.
➢ Lacerated wounds.
➢ Closed/ Contusion.
➢ The method for giving first aid for different types of wounds are:-
➢ Prevent the entry of germs by applying sterilized dressing like first field
or shell dressing.
➢ Apply A/S ointment or powder and cover it with gauze. Select suitable
bandage, Start bandaging clock wise from outer aspect to inner aspect by covering
1/3 of previous lining.
➢ Yoga
➢ National Cadet Corps (NCC) was presented the certificate by Limca Book of
Records for the 'Largest Yoga performance simultaneously by a single uniformed
youth organisation' at multiple venues on International Day of Yoga (June 21). The
certificate has been presented by Mr Vijaya Ghose, Editor Limca Book of Records
to Lt Gen A Chakravarty in the presence of Defence Minister Manohar Parrikar.
Comprehension Questions
(e) Which two body systems in human are responsible for bringing about
control and co-ordination?
(f) What first aid and treatment should be given in case of a foreign body
in the:
(i) Ear.
(ii) Nose.
(b) What preventive steps can be taken to stop the spread of:
Let's Discuss:
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(b) How can you contribute in making the uneducated masses aware of
the threats of various communicable diseases and how would you prevent
them?
(c) "Every person must remain in physical, mental and social health, only
then can serve the community and the country well". How far do you agree
with the statement? Support your views with suitable examples.
(f) "First aid is a very simple and effective method by which trained NCC
cadet can save precious lives under various threatening situations". Explain
the statement in the light of the crucial role played by cadet with the help of
appropriate examples.
(h) "NCC cadets by virtue of their routine are prone to injuries and hence
must possess the basic knowledge of first aid". Explain the statement with
appropriate examples from your own real experience.
(a) Plan a science exhibition along with the science department; Display
the exhibits on the day of Parents Teachers Meet. Make models of human
body parts using any medium (clay, thermocol, waste material etc.) in groups
of 4 and explain the working of the body parts to the parents.
(c) Make a comparative study of sanitary condition in your area with the
area around your school. Include details like:
(d) On a picnic day you observed one of your friend giving excuses for not
eating his/her lunch from his/her lunch from his/her lunch box, as other
classmates bought burger, pizzas and other fast food. How will you counsel
him/her about the harmful effects of the junk food.
(f) Which life skills will make you more conscious towards the hygiene and
sanitation for self and the community? Which life skills will help you to
motivate others?