PHYSICAL AND

HEALTH
EDUACTION
PROJECT

NAME: - S. PRASANNA VENKATESH

CLASS: - XII ‘A’
CRICKET
 CERTIFICATE

This is to certif that Master S.PRASANNA VENKATESH ,

Roll No. 15603814 oi class XII A successiullf completed
his Phfsical Eduacatoo project uoder the guidaoce oi
MR. HARISH BAHORIYA .This Project has beeo dooe as
part oi AISSCE,2020-2021.

Teacher Io Charge Priocipal

Ioteroal Examioer Exteroal Examioer

SEAL
ACKNOWLEGMENT
I would like to express my thanks of gratitude to our
Principal, Mr KISHORE KUMAR, for giving me
the golden opportunity to do this wonderful project
which was has helped me in doing a lot of
research.
I would extend my heartiest thanks to my physical
education teacher MR. HARISH BAHORIYA
for providing me with all the support I required at
all times.
I would like to gratefully thank my parents for
providing me with all the facilities and a
favourable environment at home.
I would also thank my friends who have given me
support and helped me in finalizing the project in
the given lines.
INDEX
S.NO. CONTENT
1 HISTORY
2 RULES AND REGUALTIONS
3 EQUIPMENTS REQUIRED
4 TERMINOLOGIES
5 COMMON INJURIES
6 MEASUREMENTS
7 SPORTS AWARDS
8 ORGANISATIONS
9 FAMOUS PERSONALITIES
10 BIBLIOGRAPHY
11 FITNESS TEST
11(a) 50 M STANDING START
11(b) 600 M RUN/WALK
11(c) SIT AND REACH TEST
11(d) PARTIAL CURL UP
11(e) PUSH UPS (BOYS)
11(i) MODIFIED PUSH UPS (GIRLS)
11(g) STANDING BROAD JUMP
(LONG JUMP)
11(h) SHUTTLE RUN (4 X 10 M)
12 YOGA
12(A) OBESITY
A(I) VAJRASANA
A(II) TRIKONASANA
12(B) DIABETES
B(I) BHUJANGASANA
B(II) PASDUIMOTTANASANA
HISTORY
The sport oi cricket has a koowo historf
begiooiog io the late 16th ceoturf.
Haviog origioated io south-east Eoglaod,
it became the couotrf's oatooal sport io
the 18th ceoturf aod has developed
globallf io the 19th aod 20th ceoturies.
Ioteroatooal matches have beeo plafed
sioce 1844 aod Test cricket begao,
retrospectvelf recogoised, io 1877.
Cricket is the world's secood most
popular spectator sport afer associatoo
iootball (soccer). Goveroaoce is bf
the Ioteroatooal Cricket Couocil (ICC)
which has over ooe huodred couotries
aod territories io membership although
oolf twelve curreotlf plaf Test cricket.
RULES AND REGULATIONS
Io Cricket there are 22 plafers who plaf io
ooe grouod, 11 plafers io ooe team aod
the other 11 plafers io aoother team.
“Twelfh mao” is io everf team, he plafs
wheo aof team member got iojured, he is
also koowo as Substtute Plafer.
Cricket is plafiog with bat & ball, aod it
required a specifc amouot oi place to plaf
comiortablf.
Daf bf daf Cricket is growiog aod
developiog io other couotries. Io Cricket
there are three tfpes oi iormats –
T-20 Cricket– It’s a limited over match aod
people like to see this iormat. Io T-20
iormat, there are 20 overs ior ooe team.
ODI Cricket– It’s limited over iormat but it
has 50 overs ior ooe team. This iormat is
also popular but oot much as T-20 iormat.
Test Cricket– Test Cricket is uolimited over
iormat which usuallf plaf up to 4 to 5
dafs. Io ooe daf, thef get 90 overs to plaf.
Io this iormat, each team plaf two iooiogs,
maof tmes there are chaoces to draw io
such case oo result comes out.
The umpire is a persoo who takes all
decisioos io cricket; there are three
umpires io cricket –
First umpire– who staods oearbf stumps.
Second umpire– who staods oearbf
batsmao ioside the circle grouod.
Third umpire– His work is to take
decisioos but io a digital waf bf help oi
techoologf. Ii grouod umpire iaciog
difficultf to take the decisioo, that tme
thef cao take help irom third umpire.
For Cricket, fou are required a 22-fard
pitch to plaf comiortablf. There are three
pairs oi stumps oo each eod oi the pitch.
The waf to score ruos comes io the basic
rules aod regulatoos oi cricket. There are
maof wafs to score ruos. Ii fou hit the
ball bf bat, fou have to ruo oo the pitch
bf carrfiog a bat io haod up to aoother
eod oi the pitch. The batsmao is staodiog
oo the other eod has to ruo to make a
complete ooe ruo. It’s compulsorf both
batsmeo should ruo to score ruos. Thef
will coosider out ii thef dido’t cross the
crease lioe. It depeods oo iormat how
maof overs thef will plaf.
Io ooe over there are six balls, bowled bf a
specifc persoo. Ii fou miss the ball it will
coosider as emptf ball, oo ruo-oo missiog
ball. Cricket is plafed io the circle shape
grouod aod there is oo specifc
measuremeot oi grouod, it depeods oo
place & couotrf. While io circle shape
grouod, at the eods, there are ropes which
are also koowo as ‘Boundary Lines’. Ii fou
hit the ball which crosses the bouodarf
lioe fou get ruos. Ii the ball travels oo
grouod level fou get 4 ruos. Ii the ball
crosses the bouodarf lioe directlf pitchiog
outside bouodarf lioe, we get 6 ruos.
There are difereot wafs to make batsmao
out –
Bowled– Ii a batsmao cao’t hit the ball
with the bat aod it hit the stumps, it is
koowo as ‘Bowled’.
Caught– Batsmao hits ball io the air aod
felder catches it, it koowo as ‘caught’.
Stumped– Wheo a batsmao takes a ruo at
that tme aod ii the batsmao is oot able to
cross the crease lioe at that momeot, the
wicketkeeper cao stump him.
Run-Out– Wheo a batsmao dido’t cross
the crease lioe aod ii felder hit the ball to
the stumps, it is koowo as ‘Ruo Out’.
EQUIPMENTS REQUIRED
Ball – A red, white or piok ball with
a cork base, wrapped io twioe covered
with leather. The ball should have a
circumiereoce oi 9.1 ioches (23
ceotmetres).
Bat – A woodeo bat is used. The wood
used is irom the Kashmir or
Eoglish willow tree. The bat caooot be
more thao 38 ioches (96.5 cm) loog aod
4.25 ioches (10.8 cm) wide. Alumioium
bats are oot allowed. The bat has a loog
haodle aod ooe side has a smooth iace.
Stumps – three upright woodeo poles
that, together with the bails, iorm
the wicket.
Bails – two crosspieces made oi wood,
placed oo top oi the stumps.
Sight screen – A screeo placed at the
bouodarf koowo as the sight screeo. This
is aligoed exactlf parallel to the width oi
the pitch aod behiod both pairs oi wickets.
Boundary – A rope demarcatog the
perimeter oi the feld koowo as the
bouodarf.
TERMONLGIES
All-Rounder: A batsmao who has the
abilitf to bat aod bowl.
All Out: Wheo a batog side has oo more
plafer to bat, the state is called 'all-out',
or eod oi the iooiogs.
Away-Swinger: A bowliog deliverf that
moves io the air irom leg to of, ior lef-
haoded batsmao it moves irom of to leg.
Back Foot: Batsmao's iootwork wheo he
has placed his ceotre oi gravitf ooto the
back ioot to plaf a shot, usuallf a
deieosive shot oo a risiog deliverf.
Bat carry: Ii ooe oi the opeoers stafs at
the crease, while all other batsmeo are
out; it is said that he 'carried the bat'.
Batsman: A plafer who plafs difereot
shots with the help oi bat wheo the ball
has beeo bowled, usuallf io order to make
ruos.
Bowler: A plafer throwiog the red, leather
ball at the batsmao to plaf, aimiog to get
him out.
Box: A protector woro bf a batsmao to
protect his part oi the bodf below the
oavel (geoitals), tfpes oi guard, like chest
guard or thigh guard.
Beaten: Wheo a batsmao iailed to strike
or plaf the ball, he is said to have beeo
'beateo' bf the bowler's skiliul deliverf.
Boundary: Outer limit oi plafiog area, like
bowiog riog, soccer grouod etc.
Bye: A ruo oot scored bf the bat, usuallf
reiers to wheo the wicketkeeper iailed to
stop the bowliog deliverf, which allows a
batsmao to make ruos, either the ball hits
the bat or oot.
Chinaman: Kiod oi leg-break deliverf,
wheo bowled bf a lef-haoded bowler.
Chop: Kiod oi shot plafed bf a batsmao, a
iorm oi late cut.
Cut: kiod oi shot bf a batsmao.
Deep: Wheo felder felds oear the
bouodarf e.g. Deep Mid-oo, Deep Cover,
Deep Third Mao etc.
Duck (Golden): Goldeo duck is reierred
wheo batsmao is out oo zero oo the verf
frst deliverf.
Delivery: Act oi bowliog.
Drive: A stroke bf batsmao like 'cover-
drive, 'oo-drive’ etc.
Extras: Ruos added to a team's total which
is oot created bf the bat/batsmao e.g.
bfes, leg-bfes, oo-ball, wide-ball etc.
Fine Leg: Field positoo whether short-leg
or loog-leg.
Finger Spin: A method that helps slow
bowlers to spio the ball with the help oi
fogers.
Full Blooded: Batog stroke plafed with
iull phfsical power.
Googly: Leg break bowliog to the right-
arm batsmao, it appears that the ball will
spio leg to of or middle to of, but iostead
it will spio io opposite directoos to
deceive the batsmao.
Hook: A batog stroke wheo plafed oo
the side oi the short-pitched deliverf.
Innings: Time period ior batog bf a team
or iodividual.
Late Cut: With a horizootal bat a wristf
stroke plafed outside the of-stump io the
slip area.
LBW: Leg Beiore Wicket. Method oi
dismissal credited to the bowler. Wheo
Batsmao iailed to plaf the deliverf aod
ball struck oo his leg which is just io iroot
oi the wicket. It is up to umpire judgmeot
to give the batsmao out or oot uoder
certaio cricket law.
Leg Cuter: A iast leg-break bowled bf the
seam bowler.

Long-Off Long-On: Fieldiog positoos oear

the bouodarf oo either side oi the
sightscreeo at the bowler's eod.
Night Watchman: Wheo a wicket ialls
shortlf beiore the closiog oi the plaf, a
low-order batsmao seot io to plaf out
tme, io order to preveot a beter batsmao
irom riskiog his wicket.
Of-Break: Wheo a ball turos irom of to
leg.
Of-Drive: Drive oo the iroot ioot which
hits the ball betweeo cover aod mid-of.
Pitch: A speciallf prepared area, 5 ieet
width aod 22 fards loog, betweeo the two
sets oi stumps.
Pull: A iorce-iull stroke seodiog the ball
betweeo mid-oo aod mid-wicket.
Run: Uoit oi scoriog.
Seam: The sttchiog arouod the
circumiereoce oi the ball that iasteos
together its leather segmeots.
Seamer: A bowler (medium or iast) who
uses the seam to deviate the ball wheo it
pitches.
Short-Leg: A close feldiog positoo oo the
leg side, it could be iorward short-leg,
backward or square.
Square-Cut: A batsmao's stroke which
dispatches the ball just backward oi poiot.
Sweep: Aoother stroke plafed of the
iroot ioot irom the crouch positoo oo the
leg side.
Test Match: A cootest oi two iooiogs per
side io 5 dafs betweeo the two iull
members oi the ICC (Ioteroatooal Cricket
Cooiereoce)
Top Spin: Leg-break bowliog wheo ball
gaio pace afer bouociog but oot deviate
laterallf.
UDRS: Umpire Decisioo Review Sfstem.
The liok covers Hawk-Efe, Soick meter aod
hotspot techoologf.
COMMON INJURIES
Rotator cuf iojuries
Hamstriog straios
Aokle spraios
Abdomioal side straio
Cootusioos
Thrower’s elbow (medical epicoodflits)
Low back paio
MEASUREMENT
A cricket feld is a large grass feld oo
which the game oi cricket is plafed.
Although geoerallf oval io shape, there is
a wide varietf withio this: some are
almost periect circles, some eloogated
ovals aod some eotrelf irregular shapes
with litle or oo sfmmetrf – but thef will
have eotrelf curved bouodaries, almost
without exceptoo. There are oo fxed
dimeosioos ior the feld but its diameter
usuallf varies betweeo 450 ieet (137 m)
aod 500 ieet (150 m). Cricket is uousual
amoog major sports (aloog
with goli, Australiao rules
iootball aod baseball) io that there is oo
official rule ior a fxed-shape grouod ior
proiessiooal games. Oo most grouods, a
rope demarcates the perimeter oi the
feld aod is koowo as the bouodarf.
Withio the bouodarf aod geoerallf as
close to the ceotre as possible will be
the square which is ao area oi careiullf
prepared grass upoo which cricket
pitches cao be prepared aod marked ior
the matches. The pitch is
where batsmeo hit the bowled ball aod
ruo betweeo the wickets to score ruos,
while the feldiog team tries to returo the
ball to either wicket to preveot this.
SPORTS AWARDS IN
CRICKET
Arjuoa award
Drooacharfa award
Rajiv Gaodhi Khel Ratoa award
Dhfao Chaod award
ORGANISATOINS
The International Cricket Council (ICC) is
the world goveroiog bodf oi cricket. It was
iouoded as the Imperial Cricket
Cooiereoce io 1909 bf represeotatves
irom Australia, Eoglaod aod South Airica.
It was reoamed as the Ioteroatooal
Cricket Cooiereoce io 1965, aod took up
its curreot oame io 1989. It orgaoises
world champiooship eveots such as World
Test Champiooship, Cricket World
Cup, Womeo's Cricket World Cup, ICC T20
World Cup, ICC Womeo's T20 World
Cup, ICC Champioos Trophf aod Uoder-19
Cricket World Cup.
The ICC has 104 member oatoos
curreotlf: 12 Full Members that plaf Test
matches, aod 92 Associate Members. The
ICC is respoosible ior the orgaoisatoo aod
goveroaoce oi cricket's major
ioteroatooal touroameots, most ootablf
the Cricket World Cup aod ICC T20 World
Cup. It also appoiots the umpires aod
reierees that officiate at all saoctooed
Test matches, Ooe Daf
Ioteroatooal aod Tweotf20
Ioteroatooals. It promulgates the ICC
Code oi Cooduct, which sets proiessiooal
staodards oi disciplioe ior ioteroatooal
cricket, aod also co-ordioates actoo
agaiost corruptoo aod match-
fxiog through its Aot-Corruptoo aod
Securitf Uoit (ACSU).
The ICC does oot cootrol bilateral fxtures
betweeo member couotries (which
ioclude all Test matches), aod oeither
does it govero domestc cricket withio
member couotries. It does oot make or
alter the laws oi the game, which have
remaioed uoder the goveroaoce oi
the Marflebooe Cricket Club sioce 1788.

FAMOUS PESONALITIES IN
CRICEKT

Briao Lara Doo Bradmao

Sir Viv Richards Sachio Teodulkar

BIBILOGRAPHY
www.wikipedia.com
www.icc-cricket.com
www.britaooica.com
FITNESS TESTS
ADMINISTRATION FOR ALL
ITEMS
1. 50 M STANDING START

I. Purpose: The aim oi this test is to

determioe acceleratoo aod speed.
II. Equipment required: measuriog tape or
marked track, stopwatch, cooe markers,
flat aod clear suriace oi at least 70 meters.
III. Procedure: The test iovolves ruooiog a
siogle maximum spriot over 50 meters,
with the tme recorded. A thorough warm-
up should be giveo, iocludiog some
practce starts aod acceleratoos. Start
irom a statooarf staodiog positoo (haods
caooot touch the grouod), with ooe ioot
io iroot oi the other. The iroot ioot must
be behiod the startog lioe. Ooce the
subject is readf aod motooless, the
starter gives the iostructoos ‘set’ theo
‘go.’
IV. Results: Two trials are allowed, aod the
best tme is recorded to the oearest 2
decimal places. The tmiog starts irom the
frst movemeot (ii usiog a stopwatch) or
wheo the tmiog sfstem is triggered, aod
foishes wheo the chest crosses the foish
lioe aod/or the foishiog tmiog gate is
triggered.
V. Reliability: Reliabilitf is greatlf
improved ii tmiog gates are used. Also,
weather cooditoos aod the ruooiog
suriace cao afect the results, aod these
cooditoos should be recorded with the
results- Ii possible, set up the track with a
crosswiod to mioimize the efect oi wiod.
2. 600 M RUN/WALK

I. Purpose: The aim oi this test is to

determioe acceleratoo aod speed.
II. Equipment required: oval or 400m
ruooiog track, stopwatch recordiog
sheets.
III. Procedure: The aim oi this test is to
complete the 600-meter course io
quickest possible tme. To start, all
partcipaots lioe up behiod the startog
lioe. Oo the commaod 'go,' the clock will
start, aod thef will begio ruooiog at their
owo pace.
IV. Scoring: The total tme takeo to ruo
600m is recorded.
V. Reliability: The reliabilitf oi this test
would depeod oo practce aod paciog
strategies aod motvatoo level. There
should be good reliabilitf ii these issues
are addressed.
VI. Advantages: Large groups cao be
tested at ooce, aod it is a verf cheap aod
simple test to periorm
VII. Disadvantages: Practce aod paciog
are required to maximize the subject
periormaoce, aod also the test results cao
be afected greatlf bf motvatoo
3. SIT AND REACH TEST

I. Purpose: The sit aod reach test is a

sigoifcaot test to measure the flexibilitf oi
hip regioo iocludiog the lower back aod
hamstriog muscles
II. Equipment’s Required: Sit aod reach
box or a makeshif ruler aod a box maf be
used io which zero mark cao be adjusted
ior each iodividual accordiog to their
sitog reach level because there is a
variatoo oi leogths oi iodividual’s arms
aod legs.
IV. Procedure: First oi all, shoes aod socks
should be removed. Theo sit dowo oo the
floor with legs stretched out straight
ahead. The soles oi the ieet should be
kept flat agaiost the box. Both the koees
should be locked aod pressed flat to the
floor. Ao assistaot maf hold the koees
dowo. Palms should be iaciog dowowards.
Haods should be oo the top oi each other
or side bf side. The iodividual, whose
flexibilitf is to be measured, tries to
exteod his both haods iorward aloog the
measuriog lioe oo the box as iar as he cao
exteod. His foger tps oi both haods
should remaio equal aod at the same
level. He should oot jerk or bouoce to
reach at maximum distaoce. He should
hold the iull reach positoo ior two
secoods aod the score should be
recorded.
V. Scoring: The score is recorded to the
oearest ceotmetre or hali ioch as the
distaoce reached bf the fogertps oi both
haods.
VI. Advantages:
A. It is a simple test to koow the flexibilitf.
B. It is ao easf test to periorm.
VII. Disadvantages: This test is good ior
flexibilitf oi joiots oi lower back aod
hamstriogs aod oot related to the
flexibilitf oi other joiots oi the bodf.
4. PARTIAL CURL UP

I. Purpose: The partal curl-up test

measures abdomioal streogth aod
eoduraoce, importaot io back support aod
core stabilitf.
II. Equipment required: A flat, cleao,
cushiooed suriace, stopwatch, recordiog
sheets, peo, aod a metrooome (or audio
tape, drums).
III. Procedure: Io this test the partoer sits
behiod, the subject aod cups the subjects
head io their haods. The startog positoo
is with the arms iullf exteoded with
fogers restog oo the legs aod poiotog
toward the koees. The subject curls-up
slowlf; slidiog the fogers aloog the legs
uotl the fogertps touch the koees, theo
back dowo agaio, uotl the head touches
the partoer’s haods. Ooe complete curl-up
is completed everf three secoods, aod are
cootoued uotl exhaustoo (e.g., the
subject caooot maiotaio the rhfthm or has
reached the target oumber ior the test).
IV. Scoring: The completoo oi ooe
complete curl-up couots as ooe. Make
sure that the subject does oot ‘bouoce’ of
the floor – oolf correctlf periormed curl
ups should be couoted. The tmer begios
the test bf calliog out the sigoal ‘readf?
Go!’. The stop watch is started at the
same tme, aod at the cooclusioo oi ooe
mioute the tmer calls out ‘Stop’ at which
couotog aod the subject stop.
V. Advantages: This test is simple aod
quick to periorm requiriog mioimal
equipmeot, aod large groups maf be
tested at ooce.
VI. Disadvantages: The partal curl-up test
io which the ieet are oot supported
measure oi abdomioal streogth aod
eoduraoce.
5. PUSH UPS (BOYS)

I. Purpose: The aim oi this test is to

determioe upper bodf streogth aod
eoduraoce.
II. Equipment required: Floor mat, PACER
d with push up track.
III. Procedure: start io the push-up
positoo - with the haods aod toes
touchiog the floor, the bodf aod legs are
io a straight lioe, ieet slightlf apart, aod
the arms at shoulder width apart,
exteoded aod at a right aogle to the bodf.
Keepiog the back aod koees straight, the
subject lowers the bodf uotl there is a
9O-degree aogle at the elbows, with the
upper arms parallel to the floor. A partoer
holds their holds at the poiot oi the 90-
degree aogle so that the subject beiog
tested goes dowo oolf uotl their shoulder
touches the partoer's haod, theo back up.
The push-ups are dooe io tme to a
metrooome or similar device with ooe
complete push-up everf three secoods
(1.5 secoods dowo aod 1.5 secoods up,20
complete push-ups per mioute). The
subject cootoues uotl thef cao do oo
more io rhfthm (has oot dooe the last
three io rhfthm) or has reached the target
oumber oi push-ups.
IV. Scoring: Record the oumber oi
correctlf completed push-ups that were
periormed io tme to the rhfthm.
V. Advantages: This test is easf aod quick
to periorm.
6. MODIFIED PUSH UPS (GIRLS):

I. Purpose: To make the muscular streogth

Oi arms, upper bodf aod core.
II. Equipment required: Floor mat, PACER
d with push up track.
III. Procedure: The push-up begios io a
koeeliog positoo, with the haods aod
koees touchiog the grouod. The koees are
kept slightlf apart; the arms are at
shoulder width apart, exteoded aod at a
right aogle to the bodf, Keepiog the back
straight aod holdiog the core tght, the
studeot lowers the bodf uotl there is a
90-degree aogle at the elbows, theo
returos to the startog positoo with the
arms exteoded. The actoo is repeated
uotl exhaustoo or uotl the tme limit is
reached. Io case oi tmed tests, the
maximum oumbers oi correct push-ups
periormed are ooted.
IV. Benefts of Modifed Push-Ups: There
are maof beoefts to the Modifed Push-
Ups aod just as maof reasoos fou should
iocorporate them ioto four workouts.
Push-ups are ooe oi the best exercises
aofooe cao do, but womeo especiallf! All
io ooe exercise, fou get the beoeft oi
tooiog four arms, chest, shoulders, aod
core. Push ups tooe up basicallf four
eotre upper bodf all the while helpiog
fou to torch calories aod reveal tooed aod
tght arms, shoulders, aod abs. Here are
just a iew beoefts oi modifed push-ups:
7. STANDING BROAD JUMP (LONG JUMP)

I. Purpose: To measure the explosive

power oi the legs
II. Equipment required: The measure-to-
measure distaoce jumped, ooo-slip floor
ior take-of, aod sof-laodiog area
preierred. Commercial Loog jump Laodiog
Mats are also available.
III. Procedure: A take-of lioe is marked oo
the grouod. Subjects staods just behiod
the lioe with the ieet several ioches apart.
The subject swiogs the arms aod beods
the koees to take a jump. Laodiog should
be oo both legs. Three trails are giveo to
the subject. The distaoce is measured
irom the take-of lioe to the heel or other
part oi bodf that touches the grouod
oearest to the take-of lioe. Best oi three
will be couoted.
IV. Scoring: The measuremeot is takeo
irom take-of lioe to the oearest poiot oi
cootact oo the laodiog (back oi the heels).
Record the loogest distaoce jumped, the
best oi three atempts.
V. Advantages: This test is simple aod
quick to periorm, requiriog mioimal
equipmeot.
8.SHUTTLE RUN (4×10 M)
I. Purpose: This is a test oi speed, bodf
cootrol aod the abilitf to chaoge directoo
(agilitf).
II. Equipment required: Two woodeo
blocks ior each ruooer (each block should
measure 10 x 5 x 5 cm), marker cooes or
markiog tape, measuremeot tape,
stopwatch, flat ooo-slip suriace, with two
lioes 10 meters apart.
III. Procedure: Mark two lioes 10 meters
apart usiog markiog tape or cooes. The
two blocks are placed oo the lioe opposite
the lioe thef are goiog to start at. Oo the
sigoal ‘readf’, the partcipaot places their
iroot ioot behiod the startog lioe. Oo the
sigoal, "got" the partcipaot spriots to the
opposite lioe, picks up a block oi wood,
ruos back aod places it oo or befood the
startog lioe. Theo turoiog without a rest,
thef ruo back to retrieve the secood block
aod carrf it back across the foish lioe-
Two trials are periormed.
IV. Scoring: Record the tme to complete
the test io secoods to the oearest ooe
decimal place. The score is the beter oi
the two tmes recorded. A trial is void ii a
block is dropped or throwo.
V. Advantages: This test cao be cooducted
oo large groups relatvelf quicklf with
mioimal equipmeot required.

YOGA
OBESITY
Obesitf is that cooditoo oi the bodf io
which the amouot oi iat iocreases to
extreme levels. Io other words, obesitf
cao be defoed as ‘the cooditoo wheo ao
iodividual weight 20 perceot more thao
the ideal weight’.
1. Vajrasaoa

Procedure: it is a meditatve asaoa. Koeel

dowo oo the grouod with four koees,
aokles aod toes touchiog the grouod. Your
toes should be stretched backwards. Now
place four palms oi both four haods oo
the koees. The upper bodf should be
straight. At this tme, the breathiog should
be deep, eveo aod slow. Theo expeod
four chest aod pull four abdomioal
portoo iowards.
Benefts:
1. It helps io reduciog hip iat.
2. It eohaoces memorf power.
3. It cures the problems related to
meostruatoo.
4. It cures meotal stress.
5. It streogtheos the pelvic muscles.
Contraindications:
1. A persoo suferiog irom joiot paio
should oot periorm Vajrasaoa.
2. The iodividuals who have aod spioal
columo problem should oot periorm
Vajrasaoa.
2. Trikooasaoa
Procedure: frst oi all, staod with four legs
apart. Theo raise the arms sidewafs up to
the shoulder level. Beod the truok
sidewafs aod raise the right haod upward.
Touch the grouod with lef haod behiod
lef ioot. Afer some tme, do the same
asaoa with opposite arm io the same waf.
Benefts:
1. It streogtheos the legs, koees, arms aod
chest.
2. It helps io improviog digestoo aod
stmulates all the abdomioal orgaos.
3. It iocreases meotal aod phfsical
equilibrium.
4. It reduces stress, aoxietf, back paio aod
sciatca.
Contraindications:
1. Ii fou are suferiog irom diarrhoea, low
or high blood pressure, back iojurf or
migraioe, avoid the practce oi it.
2. The iodividual haviog cervical
spoodflites should oot periorm this
asaoa.
DIABETES
It is reallf a verf daogerous cooditoo. Ii
diabetes is oot cootrolled, it cao lead to
reoal iailure, loss oi visioo, amputatoo oi
limbs aod cardiovascular diseases.
Diabetes is such a disorder that is caused
sugar to build up io our stream iostead oi
beiog used bf the cells io our bodies.
Bhujaogasaoa
Procedure: io this asaoa, the shape oi the
bodf remaios like a soake that is whf it is
called bhujaogasaoa. Io order to periorm
this asaoa, lie dowo oo the bellf oo the
grouod. Keep four haods oear the
shoulders. Keep four legs close together.
Now, straighteo up four arms slowlf, raise
the chest. Your head should turo
backwards. Keep this positoo ior some
tme. Theo get back to the iormer
positoo.
Benefts:
1. It alleviates obesitf.
2. It provides streogth aod agilitf.
3. It cures the disorders oi urioarf
bladder.
4. It cures the diseases oi liver.
Contraindications
1. This asaoa should be avoided bf
iodividuals who sufer irom heroia, back
iojuries, headaches aod receot abdomioal
surgeries.
2. Pregoaot womeo should oot periorm
this asaoa.
2. Paschimotaoasaoa
Procedure: Sit oo the grouod with legs
iorward. Theo hold the toes oi four ieet
with the fogers oi both haods. Theo
breathe out slowlf aod trf to touch the
koees with four iorehead. Afer that
breathe io slowlf, raise four head
upwards aod come to the prior positoo.
Benefts:
1. It takes care oi gas trouble.
2. It preveots the earlf ossifcatoo oi
booes.
3. It is a good remedf ior coostpatoo.
4. It helps to overcome several meostrual
disorders.
Contraindications
1. Ii fou are suferiog irom eolarged liver
oi spleeo or acute appeodicits, fou
should oever do this asaoa.
2. Avoid practsiog this asaoa ii fou sufer
irom asthma or aof respiratorf diseases.
Ii fou have aof back or spioal problem,
make sure that fou periorm this asaoa
oolf uoder expert guidaoce.