CERTIFICATE

THIS IS TO CERTIFY THAT ________________

OF CLASS 12TH A HAS PREPARED THE REPORT
ON THE PROKJECT ENTITLED “PHYSICAL
EDUCATION” (FILE) UNDER MY SUPERVISION.
HE HAS TAKEN PROPER CARE SHOWN
SINCERITY IN THE COMPLETETION OF THIS
PROJECT.
AND THE PROJECT IS FOUND WORTHY OF
ACCEPTANCE AS FINAL PROJECT FOR
PHYSICAL EDUCATION.

SUPERVISION TEACHER:
 ACKNOLEDGEM
ENT
As usual a large number of people deserve my
thanks for the help they provided me for the
preparation of this project.
First of all, I would like to thank our teacher,
__________ for his support during the
preparation of this project. I am very thankful for
his guidance.
I would also like to thank my friends for the
encouragement and the information about the
topic they provided me during my efforts to
prepare this project on the desired topic.
At last, I would also like to place on record, my
sincere gratitude to one and all who directly or
indirectly, have lent their helping hand in this
venture.

CONTENTS
1: PRACTICAL 1,
(AAHPHER TEST)
2: PRACTICAL 2,
(RIKLI AND JONES)
3: PRACTICAL 3,
(BARROW 3 ITEMS)
4: PRACTICAL 4,
(ASANAS AS PERVENTIVE MEASURES)
5: PRACTICAL 5,
(BASKETBALL)
AAPHER MOTAR
FITNESS TEST
American Alliance for Health, Physical Education, Recreation& Dance (AAHPERD)
Functional

Fitness Test was designedfor adults over the age of 60 years. The test items are
designed to measure

the fitness capacity of the low fitness elderly who are not yet frail, and described in a test
manual by

Osness (1996). The tests measurebody composition, flexibility,agility, coordination,

upper body strength

and aerobic endurance. The tests were designed so that they could be administered by
professionals and

clinicians in the field who lack specialized measurement equipment, training and
resources.

What Tests Are Included?

These are the test components of the AAHPER Functional Fitness Test.

o — a height-weight ratio which serves as an index of body composition

o measuring flexibility of the trunk/leg.

o — testing agility/dynamic balance, rising from a chair and manoeuvering around

cones.
 o — an arm and hand coordination test, in which you turn six soda pop cans over in
a specified order, one at a time, as quickly as possible.

o — a seated biceps curl test which measures muscular strength/endurance of the

upper body.

o — test of aerobic endurance, walk the distance as quickly as possible.

AAPHER Physical fitness Test-

This test was designed to help the teachers of physical education and other recreation
leaders in the field to find out the performance levels of their students, compare them
with national norms and inspire them towards the higher levels of achievements.

Test Contents-

The test consists of the following six items :

(a) Pull ups : In case of girls, the pull-ups are to be started from a flexed arm hang. This
test item judges the arm and shoulder girdle strength.

(b) Flexed Leg Situps : This test is meant to judge the efficiency of abdominal and hip
flexor muscles.

(c) Shuttle Run : This test item is meant for judging the speed and change of direction.

(d) Standing Long Jump : For judging the explosive power of leg muscles.

(e) 50 Yard Dash or Sprint : For judging speed.

(f) 600 Yard Run : For judging endurance.

Administration of Tests-

These tests can be conducted in a gymnasium or out-doors. The only apparatus required
in these tests is a horizontal bar having a diameter of approximately 1inches for pull-ups
and flexed arm hang for girls. However, arrangement has to be made for the timing and
recording of all scores with the help of timers and recorders.

Item No. 1—Pull up :

This item has to be done from a hanging position on the bar by using the overhead grasp
(with palms facing outwards). The arms and legs of a subject should be fully extended.
From hanging position, the subject should raise his body with his arms until his chin is
placed over the bar. Then, he should lower his body to a full hanging position. In doing
so, the knees should not be bent and the pull should not be jerky or snap pull. The
number of completed pull-ups is the score of the subject.

Item No. 1 (Girls)—Flexed-arm Hang : In this test item for girls, the subject is required to
hang from the bar with flexed arms and overhead grasp. She should raise her body to a
position where the chin is above the bar, the elbows are flexed and the chest is close to
the bar. The stopwatch is started as soon as a subject assumes such a hanging position
and is stopped when the subject’s chin falls below the level of the bar. The time recorded
in seconds for which a subject holds the hang position is her score.

Item No. 2—Sit-ups :

For this test meant for boys and girls, the subject should He on his or her back with
knees flexed and kept not more than 12 inches from the buttocks. The hands of the
subject should be placed at the back of the neck, fingers clasped and elbows touching
the mat. From this position, the subject should raise his or her head and elbows forward
upwards till the elbows touch the knees. This constitutes one sit-up. The number of
correctly performed sit ups in 60 seconds from the start of the first sit-up is the score of a
subject.

Item No. 3—Shuttle Run :

For this test item, two parallel lines are drawn at a distance of 30 feet from each other
and two blocks of wood are placed behind one of the lines. The subject has to stand
behind the Other line and on the signal “Ready”, “Go” should run to pick up one block,
run back to the starting line and place the block behind the line.
He should again turn back to pick up the second block and bring it also behind the
starting line. Two such trials are given.
The better time of the two trials to the nearest 10th of a second is the score of the
subject.

Item No. 4—Standing Long jump :

In this test, a subject is required to stand behind a take-off line, with feet apart. He takes
a jump forward by extending his bent knees and swinging the arms forward.
The best jump recorded, out of the three trials given, is the score of the subject. The
jump should be recorded in feet and inches.

Item No. 5—50 Yard Run :

Two lines are drawn at a distance of 50 Yards from each other. The subject is made to
run from the starting line to the finishing line and his time taken is recorded in seconds
(nearest to the tenth of a second.)
This indicates his score.

Item No. 6—600 Yard Run :

This run can be organized on a track, on a football field or an open area marked for this
purpose.
In this test item, a subject runs a distance of 600 Yards. The subject takes a standing
start from the start line. The subject may walk in between.
However, the objective is to cover the distance in the shortest time, When he crosses the
finishing line,
he is informed of his time.
The time taken to run the distance is recorded in minutes and seconds.

SENIOR CITIZEN
FITNESS TEST
(RIKLI AND JONES)
When a Senior Fitness test is being conducted for a group of senior people, it is always
mandatory to keep the health conditions in view before assigning a test. The underlying
conditions like arthritis, BP, diabetes, etc. should be tested first with a recent blood
report.

The basic tests that are a part of the circuit test for testing the fitness of senior citizens
include the -

1. Chair stand test.

2. Arm curl test

3. Height and weight test along with the 2 minutes step test.

4. In the chair - sit and reach tests.

5. Back-scratch tests
6. 8 feet up and go test.

7. 6 minutes walk test.

All these tests can be conducted at a time for all the participants if there are individual
people to monitor it.It has been our experience that both practitioners and researchers
generally find it preferable to administer the SFT to several people at a time.

In fact, group testing is preferred when the goal is to compare performance to the
normative data, because all normative scores were collected in a group setting where
there tends to be more social interaction and encouragement than when tests are given
in an isolated environment. Although the SFT is especially suitable for group
administration, careful planning and organization are needed for the testing to run
smoothly and efficiently.

With the help of six or seven trained assistants, it is possible to test up to 24 participants
at a time in a
60- to 90-minute period using a circuit-style setup. If all tests, including the 6-minute walk
test, are to be administered indoors, a large community center or gymnasium
(approximately 50 feet by 100 feet, or
15 m by 30 m) will be needed. However, a much smaller area will work if the 6-minute
walk test can be administered outdoors or if the 2-minute step test is substituted for the
6-minute walk test as the measure of aerobic endurance.

Included in this section are instructions for setting up the stations for testing, a list of
equipment and supplies that will be needed at each station, guidelines for selecting and
training testing assistants, and step-by-step procedures for administering the test items
on test day.
 BARROW FITNESS
TEST
Barrow Item Test:

 Zig Zag Run

 Standing Broadjump
 Medicine Ball Put

This test consisted of the standing broadjump, medicine ball put,

and the zigzag run. These items, in order, tested power, strength,
and agility. The three-battery test was selected because of its speed in administration
and the indoor facilities available.

The students who attained a score of 144 or higher in the test were
given their choice of activities if there were more than one class
offered at that time. Those who did not attain the score of 144 or
higher were placed in a special class. The special classes were weight
training, wrestling and gymnastics; students were placed in a beginning
swimming class if they did not pass the swimming test.

Zig Zag Run:

The course used was set up in rectangular form 16 by 10 feet.

Bowling pins were used as center and corner obstacles. A trial run was
allowed each student. He started at point X and ran the prescribed
figure eight course three times around. His time was recorded to the
nearest tenth of a second with a stop watch.
Broad Jump Test:

The distance in the standing broadjump was measured in inches and

feet. For the starting line a piece of masking tape was placed on the
floor and perpendicular to the jumping area. Each student was permitted
one practice jump and three trials. The distance of the best trial was
recorded and the correct number of points was given. The jump was disqualified
if the contest's toe touched in front of the startling line on
his take-off.
Medicine Ball Test:

The medicine ball put course was 70 feet, marked off in half foot
intervals. Two 1 ines , a starting and a finishing, were marked off perpendicular
to the measurement for the throwing area. The two lines were
15 feet apart with the finishing line on the foot line. The student
was required to s tay within this area or his throw was disqualified.
Each student was permitted one practice put and three trial puts.
The distance of the best trial was recorded and the correct number of
points was given. A six pound medicine ball was used.

Final:
 ASANAS AS
PREVENTIVE
MEASURES
Obesity: It is that condition of the body in which the amount of fat in the body
reaches extreme levels.

Preventions:

1: vajrasana (rock siting)

Steps of Vajrasana (Thunderbolt pose)

 Sit on the flat floor in Dandasana or fold your both legs and place your feet under
the hips. (Both heels are protruding outwards and the toes are touching your hips,
in this position the thumbs of both toes should be touching each other)
 Keep your spine and head erect with closed eyes.
 Your knees should be touching each other.
 Keep your right palm on right knee and left palm on left knee.
 After that inhale slowly and exhale slowly by both nostrils. (Normal breathing).
 When you breathe out try to assume that all your disorders are coming out from
your nostrils.
 In the beginning try to practice Vajrasana for 5 minutes after lunch or dinner. Once
you are used to it increases the time of asana about 30 minutes to 60 minutes.

Benefits of Vajrasana
 It is a best Asana for meditation and concentration.
 Helps in keeping the mind stable and calm.
 Cures indigestion , acidity, gas formation and constipation, , increases digestion
process.
 Those people who are suffering from gas problems can practice immediately after
lunch or dinner.
 Helps in back pain.
 Very beneficial in stomach disorders.
 Beneficial in urinary problems.
 Strengthens the sexual organs.
 Helps to reduce obesity.
  Gives Strength to the thigh muscles.
 Useful for arthritis patients.
 Relieving pain in the knees.

2:ARDH MATASYENDRA ASANA

YOGA is the best answer to cure this disease; and if done religiously, the condition can
be completely eliminated as well. This pose helps to cure asthma by increasing the
oxygen supply to the lungs. This pose has also been originated from the Sanskrit term
"Ardha" which means half; "Matsyendra" which means king of the fish, in which "matsya"
means a fish and "Indra" means the senses. Have a look at the step-wise procedure and
the benefits of this asana if performed regularly.

Step-By-Step Procedure To Perform The Asana

Step 1. Keep your legs straight and sit with your legs stretched, with your feet together
and spine absolutely erect.

Step 2. Then, bend your left leg and keep the left heel besides your right hip.

Step 3. Get your right leg under your left knee

Step 4. Keep your right hand over your left knee and right hand should be behind you.

Step 5. Just twist your waist, neck and shoulder towards the opposite side, from which
you began the pose. Look backwards in the same direction.

Step 6. Keep your spine erect.

Step 7. Stay in this position for at least 60 seconds or as you feel comfortable initially.

Step 8. Now, exhale. And release your back hand first, followed by your waist and finally
the neck. Sit straight for a while and then get up.

Step 9. Repeat the same with the other foot twisting in the opposite side.

Benefits Of This Asana • Improves appetite • Gives relief from menstrual discomfort •
Stimulates and strengthens the spine • Stretches the shoulders and hips • Helps in
stimulating the liver and kidney • Helps in gaining flexibility
 Diabetes: IT’S A CONDITION IN THE BODY WHEN PANCREAS IN THE BODY FAILS TO
PRODUCE INSULIN, I.E A HARMONE THAT COVERTS SUGAR INTO ENERGY,FROM
FOOD.

PREVENTIONS:

1:BHUJANG ASANA(COBRA POSE)

How to do Bhujangasana (Cobra Pose)

 Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
 Keep your legs close together, with your feet and heels lightly touching each other.
 Place your hands (palms downwards) under your shoulders, keeping your elbows
parallel and close to your torso.
 Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your
navel on the floor.
 Pull your torso back and off the floor with the support of your hands.
 Checkpoint: Are you putting equal pressure on both the palms?
 Keep breathing with awareness, as you curve your spine vertebra by vertebra. If
possible, straighten your arms by arching your back as much as possible; tilt your head
back and look up.
 Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed,
even if it means bending your elbows. With regular practice, you will be able to deepen
the stretch by straightening the elbows.
 Ensure that your feet are still close together. Keep smiling and breathing. Smiling
Cobras!
 Don’t overdo the stretch or overstrain yourself.
 Breathing out, gently bring your abdomen, chest and head back to the floor.

Benefits of the Cobra Pose (Bhujangasana)

 Opens up the shoulders and neck.
 Tones the abdomen.
 Strengthens the entire back and shoulders.
 Improves flexibility of the upper and middle back.
 Expands the chest.
 Improves blood circulation.
 Reduces fatigue and stress.
 Useful for people with respiratory disorders such as asthma. (Do not practice this yoga
pose during the attack though).

2:PASHIMOTAN ASANA

How To Do The Paschimottanasana

1. Sit erect, with your legs, stretched out in front of you. Make sure that your toes are
flexed towards you.
2. Inhale and raise your arms over your head. Stretch.
3. Exhale and bend forward. Feel the fold from your hip joints. Your chin should move
towards your toes.
4. Stretch out your arms, and let them reach the furthest they can, possibly till your
toes. But make sure that you don’t stretch too far.
5. Inhale. Then, lifting your head slightly, elongate your spine.
6. Exhale and move your navel towards your knees.
7. Repeat this a few times. Then, place your head on your legs, and hold the pose.
8. Inhale and come up back to the sitting position with your arms stretched out.
9. Exhale and lower your arms.

Precautions And Contraindications

These are a few points of caution you must keep in mind before you do this asana.

1. Avoid this asana if you have asthma or diarrhea.

2. In case you have a back injury, you must make sure to practice this asana only
under the guidance of a certified yoga instructor.
3. Pregnant women must avoid practicing this asana.

The Benefits Of The Seated Forward Bend

These are some amazing benefits of Paschimottanasana.
1. This asana calms the mind and also relieves mild depression and stress.
2. The shoulders, spine, and hamstrings get a good stretch.
3. The kidneys, liver, uterus, and ovaries are activated.
 4. Practicing this asana regularly helps improve digestion.
5. Menopause and menstrual discomfort can be combatted with this asana.
6. Anxiety, headaches, and fatigue are reduced.
7. High blood pressure, insomnia, infertility, and sinusitis can be cured with this asana.
8. Paschimottanasana is said to cure diseases, increase appetite, and reduce obesity.
9. This asana works particularly well for women after they have delivered a child.

ASTHAMA: Asthma is a common long-term inflammatory disease of the airways of the

lungs.[3] It is characterized by variable and recurring symptoms, reversible airflow
obstruction, and bronchospasm.[10] Symptoms include episodes of wheezing, coughing,
chest tightness, and shortness of breath.[2] These episodes may occur a few times a
day or a few times per week.[3] Depending on the person, they may become worse at
night or with exercise.
PREVENTION:
1:SUKH ASANA:

Steps of Sukhasana (Easy Yoga Pose)

 Sit down normally on the floor. (If you are not used to sitting on the floor or you are
uncomfortable, then keep one thick folded blanket on the floor for firm and flat
base for sitting). Stretch out your legs ahead in front.
 Now cross your legs and broaden your knees, in order that you can slip your both
foot under the opposite knee.
 After that you have to bend your knees along with fold your legs.
 Keep your feet loose, in order that the external edges lay on the floor and the inner
curves are settled beneath the inverse leg.
 Your thighs and crossed legs ought to frame a little triangle. Keep some space
between your feet and pelvis.
 Now sit with your buttock in a neutral position. (For this, you have to press your
hands opposing the ground and lift your sitting bones a bit). Attempt to hold for a
breath or two and after that gradually bring down yourself back on to the floor.
 Balance your tail bone and pubic bone in a manner that they are equidistant from
the floor.
 Keep your hands on your knees with palm facing down and expand your tailbone
against the floor. (You can keep your hands in Gyan mudra).
(You might need to rotate the cross of your legs, particularly in the event that you
attempt this stance consistently. You ought to hold this pose for whatever length of time
that you are agreeable).

Benefits of Sukhasana (Easy Yoga Pose)

  It stretches and Lengthening your spine.
 Broadens your collarbones and chest.
 It calms your mind.
 Enhance your condition of peacefulness and serenity.
 Kick out anxiety, stress and mental tiredness.
 It helps in improving body posture.
 It opens your hips.
 It helps in reducing fatigue.
 It strengths your back.
 It stretches your ankles and knees.
 It gives gentle massage to your knees, calf muscles and your thighs also.

HIGH BLOOD PRESSURE : You probably have high blood pressure (hypertension) if your
blood pressure readings are consistently 140 over 90, or higher, over a number of
weeks.
You may also have high blood pressure if just one of the numbers is higher than it should
be over a number of weeks.

If you have high blood pressure, this higher pressure puts extra strain on your heart and
blood vessels. Over time, this extra strain increases your risk of a heart attack or stroke.
High blood pressure can also cause heart and kidney disease, and is closely linked to
some forms of dementia.
PREVENTIONS:
1: TADA ASANA (MOUNTAIN POSE):
TADASANA YOGA STEPS (MOUNTAIN POSE)

• STAND STRAIGHT AND KEEP SOME DISTANCE BETWEEN FEET.

• HANDS SHOULD BE HANGING ALONGSIDE YOUR BODY.

• NOW WHILE DEEP INHALING RAISE YOUR BOTH THE ARMS UPWARDS AND
INTERLOCK YOUR FINGERS.

• RAISE YOUR HEELS AND STAND ON YOUR TOES. FEEL THE STRETCH IN YOUR
BODY FROM FEET TO FINGERS OF ARMS.

• HOLD THIS POSITION AND YOUR BREATH FOR 10 SECONDS.

• NOW WHILE EXHALING RELEASE YOUR POSE TO COME TO THE STARTING

POSITION.

• REPEAT THIS CYCLE FOR 10 TIMES.

TADASANA BENEFITS
• ONE OF THE BEST YOGA POSES TO INCREASE HEIGHT.

• STIMULATES NERVOUS SYSTEM.

• IMPROVES BODY POSTURE AND BALANCE.

• REGULATE THE MENSTRUAL CYCLE IN WOMEN.

• TONE YOUR BUTTOCKS AND ABDOMEN.

• STRENGTHENS YOUR ANKLES, KNEES, THIGHS, ARMS, AND LEGS.

• IMPROVES THE FUNCTION OF THE RESPIRATORY AND DIGESTIVE SYSTEM.

TADASANA (MOUNTAIN POSE) PRECAUTIONS

• THOSE WHO ARE SUFFERING FROM INSOMNIA, LOW BLOOD PRESSURE OR A

HEADACHE SHOULD NOT PRACTICE TADASANA YOGA POSE.

• SHOULD NOT PRACTICE DURING PREGNANCY.

2: VAJRA ASANA:

Steps of Vajrasana (Thunderbolt pose)

 Sit on the flat floor in Dandasana or fold your both legs and place your feet under
the hips. (Both heels are protruding outwards and the toes are touching your hips,
in this position the thumbs of both toes should be touching each other)
 Keep your spine and head erect with closed eyes.
 Your knees should be touching each other.
 Keep your right palm on right knee and left palm on left knee.
 After that inhale slowly and exhale slowly by both nostrils. (Normal breathing).
 When you breathe out try to assume that all your disorders are coming out from
your nostrils.
 In the beginning try to practice Vajrasana for 5 minutes after lunch or dinner. Once
you are used to it increases the time of asana about 30 minutes to 60 minutes.

Benefits of Vajrasana
 It is a best Asana for meditation and concentration.
 Helps in keeping the mind stable and calm.
 Cures indigestion , acidity, gas formation and constipation, , increases digestion
process.
 Those people who are suffering from gas problems can practice immediately after
lunch or dinner.
 Helps in back pain.
 Very beneficial in stomach disorders.
 Beneficial in urinary problems.
 Strengthens the sexual organs.
  Helps to reduce obesity.
 Gives Strength to the thigh muscles.
 Useful for arthritis patients.
BACK PAIN: Back pain is pain in any region of the back. It is divided into neck pain
(cervical), middle back pain (thoracic), lower back pain (lumbar) or coccydynia (tailbone
or sacral pain) based on the segment affected.[1] The lumbar area is the most common
area for pain, as it supports most of the weight in the upper body.[2] Episodes of back
pain may be acute, sub-acute, or chronic depending on the duration. The pain may be
characterized as a dull ache, shooting or piercing pain, or a burning sensation.
Discomfort can radiate into the arms and hands as well as the legs or feet, and may
include numbness,[1] or weakness in the legs and arms.

PREVENTIONS:

1: TADA ASANA(MOUNTAIN POSE)

Tadasana Yoga Steps (Mountain Pose)

• Stand straight and keep some distance between feet.

• Hands should be hanging alongside your body.

• Now while deep inhaling raise your both the arms upwards and interlock your
fingers.

• Raise your heels and stand on your toes. Feel the stretch in your body from feet to
fingers of arms.

• Hold this position and your breath for 10 seconds.

• Now while exhaling release your pose to come to the starting position.

• Repeat this cycle for 10 times.

Tadasana Benefits

• One of the best yoga poses to increase height.

• Stimulates nervous system.

• Improves body posture and balance.

• Regulate the menstrual cycle in women.

• Tone your buttocks and abdomen.

• Strengthens your ankles, knees, thighs, arms, and legs.

• Improves the function of the respiratory and digestive system.

Tadasana (Mountain Pose) Precautions

• Those who are suffering from insomnia, low blood pressure or a headache should
not practice tadasana yoga pose.

• Should not practice during pregnancy.

2: SHALV ASANA (SNAIL POSE)

Benefits:

 One of the deepest releases of the whole spine

 Relaxes the heart, brings more blood flow to the head, drains the lungs, and
compresses the internal organs, giving them a great massage

Contra-indications:

 This pose puts a lot of pressure on the neck; be cautious! Avoid if you have any
neck problems.
 Not recommended for anyone with high blood pressure, upper body infection,
vertigo, glaucoma, or a cold; also women during their menstrual cycle may find it
better not to do this pose.
 If you have any lower back disorders which do not allow flexion of the spine, then
do not attempt this posture.
 Do not do this posture if you have recently eaten or are pregnant.

Getting Into the Pose:

 Start in a lying down position. Lift your hips and support them with your hands.
Allow your back to round (unlike the Plough pose (Halasana) in which we strive to
keep the spine and legs straight) and your feet to fall over your head toward the
floor. Position the weight of your body onto your shoulders; note how much weight
is on your neck-some is okay, but not too much!

Alternatives & Options:

 There are many intermediate stages to this pose. For beginners, or those not
wishing to invert, replace this pose with a seated, straight leg, forward fold (such
as Caterpillar)
 There are three stages to the posture:
 1. Support the back with the palms.
2. More challenging (but not shown) is to place palms under the feet and lower
the feet to the floor, or rest them on a bolster.
3. Most challenging is to bend the knees toward the floor (the deepest rounding
for the spine).
 Very challenging option: with the knees bent toward the floor, twist until both
knees are on one side of the head. Remember to do both sides.
 If legs are straight and feet are touching the floor, the hands can come to the floor
behind the back. Hands can be apart (easier) or together (if there are no shoulder
problems), but be careful; bringing the hands together could aggravate rotator
cuff problems.

Coming Out of the Pose:

 The simplest way to come out is to keep the knees bent and hold your hips. Allow
yourself to slowly roll down. Your head will likely lift up as you come down. Don't
strain to keep your head on the floor.
 More challenging is to come out with the legs straight and holding the feet. Slowly
roll down, holding the feet as a way to slow your descent.

Counter poses:

 After coming out, lie down for a few breaths with the knees bent and feet flat on the
floor.
 Do Windshield Wipers then a gentle back bend, such as lying on the stomach, or a
mild spinal lift. Come up only halfway.
 Gentle Fish (Matsyasana) helps to release the neck and move the spine into
extension.
 If Fish pose is too much, if the neck feels weak or tweaked, do an Upward Facing
Cat instead.
 Child's Pose

Meridians & Organs Affected:

 All internal organs are massaged and compressed, and each breath adds to the
massage.
 Urinary Bladder lines are deeply stretched.

Joints Affected:

 The full spine.

 BASKETBALL
The rules of basketball, thankfully, are fairly straightforward. However, for the younger
players, some rules can be easily forgotten. The three-second rule addressing how long
an offensive player can be in the key before clearing out is a good example.

Once you have taught the rules of the game to your team, there is a simple way to make
sure that they don't forget them. Have them tell you the rules. Spend a few minutes
during each practice quizzing them. Make it fun. Additionally, you can teach and
reinforce the rules of the game during drills.

Before you can teach the rules to your team, you must know them yourself...

The Rules
Basketball is a team sport. Two teams of five players each try to score by shooting a ball
through a hoop elevated 10 feet above the ground. The game is played on a rectangular
floor called the court, and there is a hoop at each end. The court is divided into two main
sections by the mid-court line. If the offensive team puts the ball into play behind the mid-
court line, it has ten seconds to get the ball over the mid-court line. If it doesn't, then the
defense gets the ball. Once the offensive team gets the ball over the mid-court line, it can
no longer have possession of the ball in the area in back of the line. If it does, the defense
is awarded the ball.

The ball is moved down the court toward the basket by passing or dribbling. The team
with the ball is called the offense. The team without the ball is called the defense. They
try to steal the ball, contest shots, steal and deflect passes, and garner rebounds.

When a team makes a basket, they score two points and the ball goes to the other team.
If a basket, or field goal, is made outside of the three-point arc, then that basket is worth
three points. A free throw is worth one point. Free throws are awarded to a team
according to some formats involving the number of fouls committed in a half and/or the
type of foul committed. Fouling a shooter always results in two or three free throws being
 awarded the shooter, depending upon where he was when he shot. If he was beyond the
three-point line, then he gets three shots. Other types of fouls do not result in free throws
being awarded until a certain number have accumulated during a half. Once that number
is reached, then the player who was fouled is awarded a '1-and-1' opportunity. If he
makes his first free throw, he gets to attempt a second. If he misses the first shot, the ball
is live on the rebound.

Each game is divided into sections. All levels have two halves. In college, each half is
twenty minutes long. In high school and below, the halves are divided into eight (and
sometimes, six) minute quarters. In the pros, quarters are twelve minutes long. There is a
gap of several minutes between halves. Gaps between quarters are relatively short. If
the score is tied at the end of regulation, then overtime periods of various lengths are
played until a winner emerges.

Each team is assigned a basket or goal to defend. This means that the other basket is
their scoring basket. At halftime, the teams switch goals. The game begins with one
player from either team at center court. A referee will toss the ball up between the two.
The player that gets his hands on the ball will tip it to a teammate. This is called a tip-off.
In addition to stealing the ball from an opposing player, there are other ways for a team
to get the ball.

One such way is if the other team commits a foul or violation.

Basketball Court 1
 Fouls and Violations

FOULS

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• Coaching Youth Basketball Successfully

• 60+ Youth Basketball Drills
• Simple Offense for Youth Basketball

Personal fouls: Personal fouls include any type of illegal physical contact.

 Hitting
 Pushing
 Slapping
 Holding
 Illegal pick/screen -- when an offensive player is moving. When an offensive player sticks
out a limb and makes physical contact with a defender in an attempt to block the path of
the defender.

Personal foul penalties: If a player is shooting while a being fouled, then he gets two free
throws if his shot doesn't go in, but only one free throw if his shot does go in.

 Three free throws are awarded if the player is fouled while shooting for a three-point goal
and they miss their shot. If a player is fouled while shooting a three-point shot and makes
it anyway, he is awarded one free throw. Thus, he could score four points on the play.

 Inbounds. If fouled while not shooting, the ball is given to the team the foul was
committed upon. They get the ball at the nearest side or baseline, out of bounds, and
have 5 seconds to pass the ball onto the court.

 One & one. If the team committing the foul has seven or more fouls in the game, then the
player who was fouled is awarded one free throw. If he makes his first shot, then he is
awarded another free throw.
 Ten or more fouls. If the team committing the foul has ten or more fouls, then the fouled
player receives two free throws.

Charging. An offensive foul that is committed when a player pushes or runs over a
defensive player. The ball is given to the team that the foul was committed upon.

Blocking. Blocking is illegal personal contact resulting from a defender not establishing
position in time to prevent an opponent's drive to the basket.

Flagrant foul. Violent contact with an opponent. This includes hitting, kicking, and
punching. This type of foul results in free throws plus the offense retaining possession of
the ball after the free throws.

Intentional foul. When a player makes physical contact with another player with no
reasonable effort to steal the ball. It is a judgment call for the officials.

Technical foul. Technical foul. A player or a coach can commit this type of foul. It does
not involve player contact or the ball but is instead about the 'manners' of the game. Foul
language, obscenity, obscene gestures, and even arguing can be considered a technical
foul, as can technical details regarding filling in the scorebook improperly or dunking
during warm-ups.

VIOLATIONS

Walking/Traveling. Taking more than 'a step and a half' without dribbling the ball is
traveling. Moving your pivot foot once you've stopped dribbling is traveling.

Carrying/palming. When a player dribbles the ball with his hand too far to the side of or,
sometimes, even under the ball.

Double Dribble. Dribbling the ball with both hands on the ball at the same time or picking
up the dribble and then dribbling again is a double dribble.

Held ball. Occasionally, two or more opposing players will gain possession of the ball at
the same time. In order to avoid a prolonged and/or violent tussle, the referee stops the
action and awards the ball to one team or the other on a rotating basis.

Goaltending. If a defensive player interferes with a shot while it's on the way down
toward the basket, while it's on the way up toward the basket after having touched the
backboard, or while it's in the cylinder above the rim, it's goaltending and the shot
counts. If committed by an offensive player, it's a violation and the ball is awarded to the
opposing team for a throw-in.

Backcourt violation. Once the offense has brought the ball across the mid-court line,
they cannot go back across the line during possession. If they do, the ball is awarded to
the other team to pass inbounds.

Time restrictions. A player passing the ball inbounds has five seconds to pass the ball. If
he does not, then the ball is awarded to the other team. Other time restrictions include
the rule that a player cannot have the ball for more than five seconds when being closely
guarded and, in some states and levels, shot-clock restrictions requiring a team to
attempt a shot within a given time frame.

Player Positions
Center. Centers are generally your tallest players. They generally are positioned near
the basket.

Offensive -- The center's goal is to get open for a pass and to shoot. They are also
responsible for blocking defenders, known as picking or screening, to open other
players up for driving to the basket for a goal. Centers are expected to get some
offensive rebounds and put-backs.

Defensive -- On defense, the center's main responsibility is to keep opponents from

shooting by blocking shots and passes in the key area. They also are expected to get a
lot of rebounds because they're taller.

Forward. Your next tallest players will most likely be your forwards. While a forward may
be called upon to play under the hoop, they may also be required to operate in the wings
and corner areas.

Offensive -- Forwards are responsible to get free for a pass, take outside shots, drive for
goals, and rebound.

Defensive -- Responsibilities include preventing drives to the goal and rebounding.

Guard. These are potentially your shortest players and they should be really good at
dribbling fast, seeing the court, and passing. It is their job to bring the ball down the
court and set up offensive plays.

Offensive -- Dribbling, passing, and setting up offensive plays are a guard's main
 responsibilities. They also need to be able to drive to the basket and to shoot from the
perimeter.

Defensive -- On defense, a guard is responsible for stealing passes, contesting shots,

preventing drives to the hoop, and for boxing out.

Where Should New Players and Coaches Start?

First, we suggest that you focus on learning the basic fundamentals of basketball.

To teach fundamental skills, start with these 72 free basketball drills that include full
diagrams and step by step instructions. They will help you develop strong fundamentals
and basketball skills.

Like any sport, no matter what your age -- whether you're a professional athlete or a
youth player just getting started -- you need strong fundamentals to be successful!

Unfortunately, most people don't really understand what that means.

The fundamentals include working on the little things that make you better -- no matter
what team or coach you play for -- or what offense or defense you are running.

For example, by working on the fundamentals of shooting, you will get better no matter
what team you play for. The fundamentals of shooting include proper foot alignment, leg
bend, hand position, arm angle, follow through, and so on. These are some of the little
things that make a difference. Learn them!

The same goes for lays ups, foot work, post play, passing, jab steps, jump stops,
pivoting, blocking out, and so on.
We suggest that you start by learning the proper technique and fundamentals for:

 Shooting
 Passing
 Dribbling
 Lay ups
 Jump stops
 Pivoting and footwork
 Jab steps
 Screening
 Cutting
 Defense
 Rebounding

These are all critical fundamentals to master because they'll make you and your team
better, no matter what age level or situation you might be in.