Professional Documents
Culture Documents
d q
f uf
þtwef;wGif um,ynmbmom&yftaMumif;ESihf ,if;bmom&yfukd vufawGUb0wGif
tok;H csyrHk sm;udk ydrk ekd m;vnfEikd af prnfh todynm? uRr;f usirf t I opfrsm; zGUH NzKd ;vm&ef q&m?
twef;azmfrsm;ESit hf wl tzGUJ vdu k v
f yk if ef;rsm; vkyaf qmifoif,rl nf/ xdt Yk jyif jyóem
tcuftcJrsm;udk ajz&Si;f wwf&efEiS hf pOf;pm;awG;ac:zefw;D wwf&ef avhvmoif,rl nf/ tcsKd U
pmoifcsed rf sm;wGif tzGUJ vdu k v
f yk af qmifMuNy;D tcsKd Upmoifcsed rf sm;wGif twef;vdu k f odrYk [kwf
wpfO;D csi;f avhvmoif,Ml urnfjzpfonf/
oif,&l rnft
h aMumif;t&mrsm;
þq|rwef;? um,ynmbmom&yfausmif;ok;H pmtkyw f iG f atmufygt"du taMumif;
t&mrsm; yg0ifonf/
tcef; (1) ud, k cf E¨mBuchH ikd af &;
tcef; (2) tm;upm;enf;rsm;
tcef; (3) tm;upm;ESiq hf ufE, T af omuse;f rma&;todynmrsm;
 yl;aygif;aqmif&u
G jf cif; (Collaboration) - oifcef;pmrsm; oif,&l mwGif ausmif;om;?
ausmif;olrsm;onf twef;azmfrsm;ESit hf yk pf zk UGJ Ny;D tawG;tac:rsm; rQa0jcif;?
tajzrsm;twl&mS azGjcif;wdu Yk kd vkyaf qmifrnf/
 qufo, G af jymqdjk cif; (Communication) - bmompum;oifcef;pmrsm;wGio f mru
bmom&yftm;vk;H wGif oifcef;pmrsm;udk a&;jcif;? zwfjcif;? ajymjcif;? em;axmifjcif;ESihf
EIwjf zifh qufo, G af jymqdjk cif;? ud,
k t
f rlt&mjzifh qufo,
G af jymqdjk cif;ponfh
uRr;f usirf rI sm; zHUG NzKd ;vmrnf/
 av;eufpmG qef;ppfa0zefjcif;ESijhf yóemajz&Si;f jcif; (Critical Thinking and Problem
Solving) - ajz&Si;f &ef pdw0 f ifpm;zG,jf yóemrsm;\ tajzrsm;udk &SmazGjcif;ESihf
wifjyjcif;? trSm;rsm;udk &SmazGjcif;ESijhf yKjyifjcif;wdYk jyKvyk &f vdrrhf nf/
 wDxiG zf efw;D jcif; (Creativity and Innovation) - abmifcwfxm;onfh tajctaexJrS
xGuíf awG;ac:jcif;onf ta&;ygaom 21 &mpkuRr;f usirf w I pfcjk zpfonf/ tawG;
tac:opfrsm;&&S&d ef? enf;vrf;opfrsm;jzifh jyóemrsm;ajz&Si;f &ef ausmif;om;?
ausmif;olrsm;udk tm;ay;rnf/
 Edik if o
H m;aumif;jzpfjcif; (Citizenship) - Edik if o
H m;aumif;jzpfap&ef ausmif;vlrI
tzGUJ tpnf;wGif wuf<upGm yg0ifvyk af qmifjcif;? w&m;rQwjcif;? oabmxm;
uGv J rJG aI jz&Si;f jcif;wdu
Yk kd avhusiahf y;rnf/
pmoifEpS t
f qk;H wGif od&o
dS mG ;NyD; vkyaf qmifEikd rf nf&h v'frsm;
q|rwef;? um,ynmbmom&yf ausmif;ok;H pmtkyu f kd oif,Nl y;D aomtcg ausmif;om;?
ausmif;olrsm;onf atmufygwdu
Yk kd vkyaf qmifEikd rf nf/
tcef; (1) ud,k cf E¨mBuchH ikd af &;oifcef;pmudk oifMum;&jcif;jzifh ud, k cf E¨mtpdwt f ydik ;f rsm;\
vsijf refou G v f ufjcif;? ayghyg;zswv f wfjcif;? cGet f m;ESihf [efcsuxf ed ;f jcif;wduYk kd
yl;aygif;vkyaf qmifEikd jf cif;? Bu;D xGm;rIEiS hf zGUH NzKd ;wd;k wufr?I aysmah ysmif;rIwt Ykd wGuf
jyKvyk &f aom tajccHavhusichf ef;rsm;udk od&í dS vkyaf qmifwwfrnf/ uRr;f usirf I
ESihf qufE, T af om tajccHavhusichf ef;rsm;udk ppfaq;jcif;tm;jzifh ud, k cf E¨m\
pGr;f &nfrsm; wd;k wufvmonfh tajctaewdu Yk kd od&rdS nf/
tcef; (2) um,vIy&f mS ;rIEiS hf tm;upm;vkyaf qmif&mwGif xdcu kd 'f Pf&mr&&Sad p&ef BuKd wif
umuG,&f rnfeh nf;vrf;rsm;? xdcu kd 'f Pf&m&&Sv
d mygu oifah vsmaf om ta&;ay:
ukoa&;tpDtpOfrsm;udk od&NdS y;D vufawGUb0wGif toH;k cswwfrnf/ tm;upm;
enf;rsm;udk upm;&mwGif xm;&S&d rnfh ud, k uf siw
hf &m;ESiphf rH sm;? tm;upm;enf;rsm;
\ aemufco H rdik ;f aMumif;rsm;? tajccHenf;pepfrsm;udk tqifw h pfqifch si;f pDtvdu
k f
em;vnfoabmaygufNy;D vufawGUupm;wwfrnf/
tcef; (3) use;f rma&;twGuf vdt k yfaom tm[m&"mwf<u,f0aomtpm;tpmrsm;udk
aeYpOf pm;aomufjcif;jzifh &&SEd ikd af omtusK;d aus;Zl;rsm;udk od&v dS mrnf/ pdwt f yef;
ajzapaom avhusichf ef;rsm; vkyaf qmifjcif;jzifh use;f rmaomud, k cf E¨mwGif BuchH ikd f
aompdw"f mwfrsm; &&Sv d mrnf/ use;f rmBuchH ikd af paom vkyif ef;tpDtpOfukd
ud,k wf ikd af &;qG&J ojzifh use;f rma&;qdik &f mvdt
k yfcsurf sm;udk od&NdS y;D vku
d ef musihf
oH;k wwfvmrnf/
ausmif;oH;k pmtky\ f avhusichf ef;rsm;wGif ausmif;om;? ausmif;olrsm;\ oif,El ikd rf ?I
pOf;pm;awG;ac:Edik rf u
I kd vrf;ñTeaf y;onfoh auFw (icons) ESihf ½kyy f rkH sm;udk Munf½h í
I
aqG;aEG;jcif;udk vrf;ñTeaf y;onfo h auFw (icons) udt
k oH;k jyKxm;onfukd awGU&vdrrhf nf/
ausmif;oH;k pmtky\ f oifcef;pmrsm;wGif av;axmifu h u
G Ef iS hf azmfjyxm;aom t"du
tcsurf sm;onf ausmif;om;? ausmif;olrsm;\ avhvmoif,rl t I wGuf tESpcf sKyf (ta&;Bu;D
aomtcsurf sm;) udk vrf;ñTeaf zmfjyay;xm;onf/
rmwdum
tcef; oifcef;pm pmrsufEmS
1 ud,
k cf E¨mBuHch ikd af &;
1-1 ud,
k cf E¨musef;rma&;ESiq
hf ufE,
T af omavhusifch ef;rsm;
1-1-1 ud,
k cf E¨mBuchH ikd rf q
I ikd &f mtpdwt f ydik ;f rsm; (acgif;? vuf? cg;? ajc ) 1
1-1-2 tajccHavhusichf ef;rsm; 4
1-1-3 ud,
k v f ufBuchH ikd af &;avhusichf ef; twGJ (3) 7
1-1-4 use;f rma&;ESiq hf ufE, GT af omud,
k cf E¨mBuchH ikd rf pI pfaq;jcif; 12
1-2 tm;upm;enf;rsm;udt
k ajccHjzpfapaomuRrf;usifr&I &Sad ponfah vhusifch ef;rsm;
1-2-1 ud,
k cf E¨mBu;D xGm;rIEiS zhf UHG NzKd ;wd;k wufrI tajccHuRr;f usirf &I &Sad ponfh
avhusichf ef;rsm; 15
1-2-2 tm;upm;avhusichf ef;trsKd ;rsKd ;udk tpDtpOfwusavhusijfh cif; 17
1-2-3 uRr;f usirf EI iS q
fh ufE,
T af om ud, k cf E¨mBuchH ikd rf u
I pkd pfaq;tuJjzwfjcif; 19
2 tm;upm;enf;rsm;
2-1 um,vIy&f mS ;rIEiS t
hf m;upm;rsm;vkyaf qmif&mwGit
f EÅ&m,fuif;&Si;f a&;
2-1-1 xdcu
kd 'f Pf&mr&&Sad p&ef BuKd wifumuG,af &; tpDtpOfrsm; 25
2-1-2 um,vIy&f mS ;rIEiS t
hf m;upm;rsm;vkyaf qmif&mwGif tEÅ&m,fuif;&Si;f a&;
tpDtpOfrsm; 26
2-1-3 ta&;ay:ukoa&;tpDtpOfrsm; 26
2-2 ud,
k u
f sifw
h &m;ESiphf rH sm;
2-2-1 tm;upm;enf;rsm;wGix
f m;&S&d rnfh ud, k uf siw hf &m;ESiphf rH sm; 28
2-2-2 tm;upm;orm;wpfO;D wGi&f &dS rnfh ud,
k uf siwhf &m; 28
2-3 wpfO;D csif;upm;enf;rsm;
2-3-1 ajy;? cke?f ypf (ajy;jcif;) 29
2-3-2 Muufawmif½u kd u
f pm;enf; 31
2-4 ESpaf ,mufwu
JG pm;enf;rsm;
2-4-1 pm;yGw
J ifwif;epfupm;enf; 34
2-5 tkypf v
k u
kd u
f pm;enf;rsm;
2-5-1 abmvH;k upm;enf; 37
rmwdum
tcef; oifcef;pm pmrsufEmS
tcef;(1)
ud,
k cf E¨mBuHch ikd af &;
1-1 ud,
k cf E¨musef;rma&;ESiq hf ufE,
T af omavhusifch ef;rsm;
1-1-1 ud, k cf E¨mBuHch ikd rf q
I ikd &f mtpdwtf ydik ;f rsm;
ed'gef;
ud,
k cf E¨mBuchH ikd rf q
I ikd &f moifcef;pmudok if,jl cif;jzifh ydrk u kd se;f rmoefprG ;f vmNy;D tiftm;
rsm;udk xde;f odr;f Edik rf nf/ acgif;? vuf? cg;? ajc tpdwt f ydik ;f rsm; ydrk o
kd efprG ;f vmrnf/ tm;enf;
aeonfh ud, k cf E¨mtpdwt f ydik ;f rsm;vnf; use;f rmoefprG ;f aprnf/
yHk (1-1) yHk (1-1 ? u) yHk (1-1 ? c) yHk (1-1 ? *) yHk (1-1 ? C)
(1) taetxm;toifw h iG f ajczsm;ESpcf k pkxm;yg/ vufEpS zf uf vufo;D zGzq
G yk í
f aygifab;
wGif uyfxm;yg/ OD;acgif;udk ta&SUwnfw h nfxh m;yg/ yHk (1-1)
1
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (1-3) yHk (1-3 ? u) yHk (1-3 ? c) yHk (1-3 ? *) yHk (1-3 ? C)
(1) taetxm;toifw h iG af jczsm;ESpcf pk x
k m;yg/ vufEpS zf uf vufo;D zGzq
G yk í
f aygifab;
wGiuf yfxm;yg/ OD;acgif;udk ta&SUwnfw h nfh xm;yg/ yHk (1-3)
(2) cg;axmufí OD;acgif;udk b,foYkd udik ;f &mwGif ab;aMumrsm; twif;qk;H taetxm;wGif
&yfxm;yg/ ykH (1-3 ? u)
2
ausmif;oH;k pmtkyf um,ynm q|rwef;
(1) ud, k cf E¨mudk b,fbufoYkd jznf;nif;pGm ab;wdu k u f ikd ;f pOf nmvufukd wHawmifauG;í
qG&J rnf/ b,fvufukd cg;aMumwif;onftxd twif;qk;H taetxm;a&mufatmif
qGx J m;yg/ yHk (1-5 ? u)
(2) xdaYk emuf jyefrwfí b,fnm wpfvn S phf D jyKvyk yf g/ yHk (1-5 ? c)
3
ausmi;fo;kHpmtykf um,ynm q|rwe;f
ajcavu
h sichfe;f
(1) ajcaxmuEfpSzfuu f kd wpafycet Yf umG a&USaemuf
rsO;fNyKidt
f wikd;f cx JG m;yg/ rsuEfmSukd ta&USoYkd
wnw hf nxhf m;yg/ b,'f;luakdu;Gí twi;fq;Hk
taetxm;wiGf &yyfg/ ajcz0g; r<u&yg/
yHk (1-6 ? u)
(2) b,n f m wpv f nS phfD jyKvykyfg/ ykH (1-6 ? c)
ykH (1-6 ? u) ykH (1-6 ? c)
avu
h si&hfev
f ykife;f
wpOf;Dcsi;f orYkd[w k f tykpfik,rfsm;zUJGí txuyfg acgi;f? vu?f cg;? ajc avu h sichfe;f
rsm;ukd jyKvykyfg/
reSuf erfI &dS r&dS tcsi;fcsi;f tujJzwí f jyKjyiyfg/
t"u
d tcsuf
u,kd cfEm¨&dS acgi;f? vu?f cg;? ajc tpw d t f yikd;f wpcfcksi;fpt
D wu
G f taMumavQmh
(Stretching) avu h sichfe;frsm;ukd jyKvykjfci;fjzpof n/f
avu
h si&hfeafr;ceG;frsm;
1/ u, kd cfEm¨tpw d tf yikd;fwpcfpk\D jyKvykEfikdafom avu h sichfe;frsm;ukd azmjfyyg/
2/ acgi;favu h sichfe;fukd reSu
f epfmGEiShf tpt
D pOf usepmGajymjyí vykafqmijfyyg/
3/ acgi;f? vu?f cg;? ajc vyI&fmS;rI vykife;fwpcfpku D kd reSu
f epfmG vykafqmijfyyg/
1-1-2 tajccaHvu
h sichfe;frsm;
e'dge;f
4
ausmif;oH;k pmtkyf um,ynm q|rwef;
5
ausmif;oH;k pmtkyf um,ynm q|rwef;
tdyx
f r wif avhusifch ef;
ud,
k cf E¨m&S<d uufom;rsm;\ cHEikd pf rG ;f &nftwGuf tdyx
f r wif avhusichf ef;udk jyKvyk yf g/
(1) avhusichf ef; jyKvyk rf nfo h o l nf rdru d ,
kd cf E¨mudk
Murf;jyif odrYk [kwf tcif;ay:wGix f ikd v
f suf vuf
rsm;udk &ifbwfta&SUwGi, f u S Nf y;D 'l;udk 90 'D*&D
odrYk [kwf 120 'D*&D auG;xm;yg/ tazmfwpfO;D u
ajccsi;f 0wfukd vufrsm;jzifzh u d ikd x f m;yg/ ajcz0g;rsm;
onf atmufct H cif;ESihf xdaeygap/ ykH (1-11) yHk (1-11)
(2) avhusichf ef;jyKvyk &f eftcsuaf y;onfEiS hf 'l;auG;xdik f
onfh taetxm;rS aemufoYkd yufvufvcJS sNy;D
tcif;ESiahf usmxdonfEiS hf wpfzef 'l;odYk jyefxyd g/
tqufrjywf jyKvyk yf g/ ykH (1-12)
vufaxmufweG ;f wifavhusifch ef; yHk (1-12)
cGet
f m;&&S&d eftwGuf vufaxmufweG ;f wifavhusichf ef;udk jyKvyk &f rnf/
ausmif;om;rsm;
6
ausmif;oH;k pmtkyf um,ynm q|rwef;
7
ausmif;oH;k pmtkyf um,ynm q|rwef;
8
ausmif;oH;k pmtkyf um,ynm q|rwef;
acgif;avhusifch ef;
9
ausmif;oH;k pmtkyf um,ynm q|rwef;
10
ausmif;oH;k pmtkyf um,ynm q|rwef;
11
ausmif;oH;k pmtkyf um,ynm q|rwef;
trSwpf Of (2) vufEpS zf ufukd tay:odYk 45 'D*&D ajrm§ ufyg/ ykH (1-20 ? c)
trSwpf Of (3) ajrm§ ufxm;aomvufrsm;udk ]AG}D yHo k P²mefjyKvyk pf Of ajczsm;axmufí
OD;acgif;tay:odaYk rmhxm;yg/ ykH (1-20 ? *)
trSwpf Of (4) vufrsm;udk tay:rSatmufoYkd jyefcspOf vufo;D qkyí f aygifab;wGif
uyfxm;yg/ (trSwpf Of 1 rS 16txd qufwu dk af &wGu&f m trSwpf Of 4?
8 ESihf 5 wdw Yk iG f vufut kd &Sed Ef iS qhf ufvNJT y;D avhusichf ef; trSwpf Of
Ny;D qH;k csed f wef;&yfro S m taetxm;toift h wkid ;f jyefaeyg/)
ykH (1-20 ? C)
avhusif&h efvyk if ef;rsm;
wpfO;D csi;f jzpfap? ESpa f ,mufwjJG zpfap? tkypf zk UJG íjzpfap avhusi&hf rnf/
rSeu f efrI &Sd r&Sd tcsi;f csi;f tuJjzwfí jyKjyifyg/
vkyi f ef;wpfcck si;f pDavhusiNhf y;D ygu vkyif ef;tm;vH;k udk wpfqufwnf;avhusiyhf g/
ausmif;om;tm;vH;k avhusir hf w
I iG f yg0if&rnf/
aoG;at;avhusic hf ef; jyKvyk yf g/
t"dutcsufrsm;
aoG;ylavhusichf ef;jyKvyk &f m a&SUodaYk jcvSr;f csed wf iG f b,fajc nmvuf rSeu f efap&rnf/
aemufoYkd qkwcf sed f nmajcpwifqw k pf Of nmvufwpfygwnf; ygoGm;&rnf/
acgif;avhusichf ef;jyKvyk &f mwGif ycH;k aMumrsm; avQmx h m;&rnf/
vufqef½Y u kd af vhusichf ef;jyKvyk &f mwGif wHawmifrsm;qefw Y ef;xm;&rnf/
vufqefv Y n S ahf vhusichf ef;jyKvyk &f mwGif b,fnmvSnphf Of vufrsm;udk aygifab;jyef
uyfNy;D rS qefv Y n S &hf rnf/
ajcab;ajrm§ ufavhusichf ef;jyKvyk &f mwGif b,f? nmajcab;ajrm§ ufpOf qefu Y si&f mbuf
odYk rsuEf mS vSn&hf rnf/
1-1-4 usef;rma&;ESiq
hf ufE,
T af omud,
k cf E¨mBuHch ikd rf pI pfaq;jcif;
ed'gef;
!#$% +
ud,k cf E¨muse;f rmBuchH ikd af &; ppfaq;tuJjzwfonfv h yk if ef;pOfrsm;udk qufvufí oif,&l rnf
jzpfonf/
<uufom;\cHEikd pf rG ;f &nf (Muscular Endurance)
<uufom;rsm;\cHEikd pf rG ;f &nf ppfaq;&eftwGuf tdyx f r wif avhusichf ef;jyKvyk &f rnf/
(1) ppfaq;cHrnfu h av;onf tcif;ay:wGix f ikd v
f suf vufrsm;udk &ifbwfa&SUwGi, f u S Nf y;D
'l;udk 90 'D*&D odrYk [kwf 120 'D*&D auG;xm;&rnf/ ajcz0g;rsm;onf atmufct H cif;ESihf
xdae&rnf/ tjcm;uav;wpfO;D u ajccsi;f 0wfukd zduikd x f m;yg/
12
ausmif;oH;k pmtkyf um,ynm q|rwef;
aysmhaysmif;rI (Flexibility)
ud,k cf E¨m\ aysmah ysmif;rI ppfaq;&ef atmufygavhusichf ef; jyKvyk yf g/
13
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (1-23 ? u) yHk (1-23 ? c) yHk (1-23 ? *) yHk (1-23 ? C) yHk (1-23 ? i)
(1) 1 ayjrifah om cHw k pfv;kH aemufwiG f &yfyg/ yHk (1-23 ? u) tcsuaf y;onfEiS hf cHak y:odYk
.!$=>@ LVWX^_`+
{!=>@ LVWX^_~`! $
acsmif;qHv k Qif b,fajc jyefqif;Ny;D rS nmajc vdu k q
f if;yg/ yHk (1-23 ? C) - (1-23 ? i)
(2) wpfqufwnf; tjrefvyk yf g/
L^` V
$!{% >@ +
= =% {
tqifu h kd ppfaq;yg/
ESv;kH ckeEf eI ;f cHEikd &f nftqifh
75 atmuf A
75 - 95 B
95 txuf C
cGet
f m;udk ppfaq;jcif; (Strength)
ud,
k cf E¨m\cGet
f m;udk ppfaq;&eftwGuf atmufygavhusichf ef;udk jyKvyk yf g/
14
ausmif;oH;k pmtkyf um,ynm q|rwef;
1-2 tm;upm;enf;rsm;udt
k ajccHjzpfapaom uRrf;usifr&I &Sad ponfah vhusifch ef;rsm;
1-2-1 ud,
k cf E¨mMuD;xGm;rIEiS zhf UHG NzdK;wd;k wufrI tajccHuRrf;usifr&I &Sad ponfah vhusifch ef;rsm;
touft&G,t
f vdu
k f ud,
k cf E¨mBuD;xGm;rIEiS hf zGUH NzdK;wd;k wufrI
ed'gef;
atmufygar;cGe;f rsm;udk pOf;pm;íajzqdyk g/
1/ ud,k cf E¨mBuchH ikd af &;twGuf vkyaf qmif&onfh ud, k cf E¨mtpdwt
f ydik ;f rsm;ESihf
qdik af om avhusichf ef;rsm;udk ajymjyyg/
2/ ud,k cf E¨muse;f rma&;ESiq hf ikd af om avhusichf ef;rsm;udk ajymjyyg/
3/ cGetf m;&&S&d eftwGuf rnfonfah vhusichf ef;udk jyKvyk &f rnfenf;/
4/ aysmah ysmif;rItwGuf rnfonfah vhusichf ef;udk jyKvyk &f rnfenf;/
( oifcef;pmoifMum;rIrpwifrD aoG;ylavhusichf ef;udk jyKvyk &f rnf/ )
ayghyg;zswfvwfrt I wGuaf vhusifch ef; (Agility)
ayghyg;zswv f wfrt
I wGuf wpfuu G cf si;f pD b,fnmeif;íajy;jcif;avhusichf ef;udk jyKvyk f
&rnf/
(1) avhusichf ef;jyKvyk rf nho l nf ] p } xGurf sO;f \ taemufwiG f &yfyg/ yHk (1-25 ? u)
f o
(2) tcsuaf y;onfEiS hf wpfuu G cf si;f pDukd b,fnmwpfvn S phf eD if;í vsijf refpmG ajy;yg/
yHk (1-25 ? c)
15
ausmif;oH;k pmtkyf um,ynm q|rwef;
16
ausmif;oH;k pmtkyf um,ynm q|rwef;
(1) upm;rnfo h o
l nf eH&EH iS hf 5 aytuGmwGif
&yfyg/ a&SUwGif puúLyk;H odrYk [kwf yk;H wpfck
xm;yg/ ykH (1-29)
(2) usew f pfa,mufu eH&o H Ykd abmvk;H rsm;
tqufrjywf ypfyg/
(3) jyefuefí xGuv f maom abmvk;H rsm;udk
zrf;Ny;D yk;H xJoxYkd nfyh g/
(4) xdt
k wdik ;f wpfvn S phf jD yKvyk í
f avhusiyhf g/ ykH (1-29)
t"dutcsuf
uRr;f usirf EI iS qhf ufE, T af om avhusichf ef;rsm;udk touft½G,v f ukd f zGUH NzK;d rI 4 rsKd ; ESihf
qdik af om avhusichf ef;rsm;rS ayghyg;zswv f wfrt I wGuf tuGuw f pfuu G cf si;f pD
b,fnmeif;í ajy;jcif;? [efcsux f ed ;f rItwGuf ajcaxmuftaemufoYkd ajrm§ ufjcif;?
pGr;f tm;&&Srd t I wGuf &yfvsut f vsm;ckejf cif;? vsijf refrt I wGuf 'l;ajrm§ ufajy;jcif;?
n§Ed iId ;f aqmif&u G rf t
I wGuf abmvH;k udk eH&o H yYkd pfaygufí zrf;jcif; ponfah vhusichf ef;
rsm;udk jyKvyk &f onf/
avhusif&h efar;cGe;f rsm;
1/ ayghyg;zswv f wfrt I wGuf vkyaf qmifEikd af om avhusichf ef;udk azmfjyyg/
2/ [efcsux f ed ;f rItwGuf rnfonfh avhusichf ef;udk jyKvyk &f rnfenf;/
3/ cGet f m;&&Srd t I wGuf enf;pepfreS u f efpmG rnfoYkd jyKvyk &f rnfenf;/
4/ vsijf refrt I wGuaf vhusichf ef;udk rnfoYkd jyKvyk &f rnfenf;/
5/ ndE§ idI ;f aqmif½u G rf t
I wGuf avhusichf ef;udk enf;pepfreS u f efpmG rnfovYkd yk af qmif&
rnfenf;/
1-2-2 tm;upm;avhusifch ef;trsdK;rsdK;udk tpDtpOfwusavhusifjh cif; (Circuit-Training)
tm;upm;avhusifch ef;rsm;udk oifMum;jcif;
ed'gef;
þoifcef;pmwGif tqdyk g avhusichf ef;rsm;udk wpfrsKd ;pD oD;jcm;
rcGjJ cm;bJ tpDtpOfwus qufwu kd af vhusijhf cif;udk oif,&l rnf jzpf
ygonf/ oifcef;pm rpwifrD aoG;ylavhusichf ef; vkyaf qmifyg/
yHk (1-30 ? u)
Circuit-Training rjyKvy
k rf D ½G½aG jy;jcif; (Jogging) udk jyKvyk yf g/
ae&mwGi&f yfvsuf ajczsm;ay:wGif &G&aG jy;yg/ yHk (1-30 ? u)
'l;ajr§mufajy;jcif;
ae&mwGif &G&aG jy;ae&mrS tcsuaf y;onfEiS hf 'l;acgif;udk
ajrm§ ufí rDwm 30 tuGm owfrw S af e&ma&mufonftxd ajy;yg/
yHk (1-30 ? c) yHk (1-30 ? c)
17
ausmif;oH;k pmtkyf um,ynm q|rwef;
ajcckecf JG vufay:½du k f
owfrw S o
f nfah e&ma&mufonfEiS hf ajcckecf JG vuf
ay:½du k f avhusichf ef;udk jyKvyk &f rnf/ ajcESpzf ufcek í f
cGpJ Of vufEpS zf ufukd tay:odq Yk efí
Y vufz0g;csi;f ½du
k Nf y;D
ajcjyefpv k Qif aygifab;odYk jyefuyfyg/ tcsuaf y;oHMum;vQif
&yfí avhusichf ef;ajymif; vkyaf qmifyg/ yHk (1-30 ? *)
cHak y: wufqif; yHk (1-30 ? *)
1 ay jrifah omcHak y:odYk b,fajcpwufNy;D aemuf nmajcwuf&rnf/ ajcESpaf csmif;
qHv k Qif b,fajcjyefqif;Ny;D rS nmajcvdu
k q
f if;&rnf/ tcsuaf y;oHMum;vQif aemufavhusichf ef;
ajymif;vkyaf qmif&rnf/ yHk (1-31)
yHk (1-31)
rDwm 30 tjrefajy;jcif;
rDwm 30 tuGmta0;udk tjrefajy;
&rnf/ owfrw S af e&ma&mufvQif ajy;&Sed f
avQmch sNy;D &G&G ajy;&rnf/ yHk (1-32 ? u)
ajy;uGi;f r½Sv d Qif ae&mwGi&f yfvsuf
puúeYf 30 'l;jri§ íhf tjrefajy;yg/ yHk (1-32 ? c)
xdaYk emuf touf½LS avhusichf ef; jyKvyk f
&rnf/ yHk (1-32 ? u) yHk (1-32 ? c)
18
ausmif;oH;k pmtkyf um,ynm q|rwef;
19
ausmif;oH;k pmtkyf um,ynm q|rwef;
3’
3’
ykH (1-33)
tpGeq f ;kH pnf;odYk csucf si;f ajymif;ajy;yg/
5/ xdaYk emuf nmtpGepf nf;odYk jyefajy;yg/
6/ 10 puúet Yf wGi;f ausmjf zwfcahJ om ] p } xGupf nf; tygt0if 3 aypnf; ta&twGuu
f kd
rSww f rf;wifí atmufyg pH owfrw S o
f nfZh ,m;ESihf ppfaq; tuJjzwfyg/
usm; r uRr;f usirf t
I qihf
20 txuf 15 txuf A
15 rS 20 twGi;f 10 rS 15 twGi;f B
15 atmuf 10 atmuf C
[efcsufnrD I (Balance)
[efcsun f rD u
I kd atmufyg avhusichf ef;rsm;jzifh ppfaq;
tuJjzwfrnf/ yHk (1-34)
1/ rdro d efaom ajcwpfacsmif;wnf;jzifh rwfwwf&yfyg/
2/ useaf omajcudk 'l;auG;í ajcz0g;udak ygifwiG f zduyf
xm;yg/ OD;acgif;udk rwfrwfxm;yg/
3/ vufEpS zf ufukd tay:ajrm§ ufí wHawmifqpfqefu Y m
acgif;ay:wGif vufz0g;csi;f yl;xm;yg/
4/ ajcwpfacsmif;wnf;ay:wGif ud, k cf E¨m\tav;csed u f kd
tcsed Mf umMum [efcsuf xde;f odr;f Edik rf t
I ay: rSwwf rf;
ykH (1-34)
wifí ppfaq;tuJjzwfyg/
Mumcsed f
uRr;f usirf t
I qihf
usm; r
35 puúeYf txuf 31 puúeYf txuf A
20
ausmif;oH;k pmtkyf um,ynm q|rwef;
ud,
k cf E¨m\cGet f m;rsm; nDñw G pf mG yl;aygif;vIy&f mS ;jcif; (Coordination)
ud,
k cf E¨m\cGetf m;rsm;udk nDñw G pf mG yl;aygif;vIy&f mS ;jcif;udk atmufyg avhusichf ef;rsm;
jzifh ppfaq;tuJjzwfrnf/
21
ausmif;oH;k pmtkyf um,ynm q|rwef;
ckeo
f nft
h uGmta0;
uRr;f usirf t
I qihf
usm; r
5 ay ESihf txuf 4 ay ESihf txuf A
4 ay atmuf 3 ay atmuf C
vsifjrefjcif; (Speed)
vsijf refjcif;udk rDwm 50 tjrefajy;í
ppfaq;yg/ ykH (1-37 ? u)
1/ rDwm 50 ajy;vrf;wGif ae&m,lyg/
2/ tcsuaf y;onfEiS hf tjrefajy;yg/
3/ yef;0ifcsed u f kd rSww f rf;wifí ppfaq;
tuJjzwfyg/ ykH (1-37 ? u)
pHcsed pf uúeYf
uRr;f usirf t
I qihf
usm; r
7 rS 7.5 xd 8.0 rS 8.7 xd A
8.5 + 10.5 + C
22
ausmif;oH;k pmtkyf um,ynm q|rwef;
usm; r
tBurd f uRr;f usirf I tBurd f uRr;f usirf I
ta&twGuf tqifh ta&twGuf tqifh
35 ESihf txuf A 30 ESihf txuf A
25 rS 35 twGi;f B 20 rS 30 twGi;f B
t"dutcsuf
wkjYH yefjcif;? cGetf m;? ayghyg;zswv f wfvsijf refjcif;ESihf yl;aygif;vkyaf qmifjcif;wdu Yk kd
zGUH NzKd ;aponfh tajccHavhusichf ef;rsm;udk vkyaf qmifjcif;rS ud, k cf E¨mBuchH ikd rf pI pfaq;
jcif;\ ESppf ESihf ESpq
f ;kH &v'frsm;udk EdiI ;f ,SOw
f wfvmrnf/ ppfaq;jcif;\ pH owfrw S f
csurf sm;udv k nf; od&vdS mrnf/
23
ausmif;oH;k pmtkyf um,ynm q|rwef;
tcef; (1)
ud,
k cf E¨mBuchH ikd af &;
(1-1) ud,
k cf E¨mBuchH ikd rf q
I ikd &f m (2-1) ud, k cf E¨mBu;D xGm;rIEiS hf
tpdwt f ydik ;f rsm; zGUH NzKd ;wd;k wufrI tajccH
uRr;f usirf &I &Sad ponfh
avhusichf ef;rsm;
24
ausmif;oH;k pmtkyf um,ynm q|rwef;
tcef;(2)
tm;upm;enf;rsm;
2-1 um,vIy&f mS ;rIEiS t
hf m;upm;vkyaf qmif&mwGit
f EÅ&m,fuif;&Si;f a&;
ed'gef;
þoifcef;pmwGif um,vIy&f mS ;rIEiS hf tm;upm;vkyaf qmif&mwGif xdcu
kd rf I umuG,af &;
tpDtpOfrsm;? xdcu kd 'f Pf&mrjzpfatmif BuKd wifumuG,&f rnfeh nf;vrf;rsm;? xdcu kd 'f Pf&m
jzpfymG ;vmygu ta&;ay:ukoa&;tpDtpOfrsm;udk od&NdS y;D vufawGUb0wGif tok;H csyrHk sm;udk
od&vdS mrnf/
2-1-1 xdcu kd 'f Pf&mr&&Sad p&ef BudKwifumuG,af &; tpDtpOfrsm;
ud,k uf m,vIy&f mS ;rIjyKvyk &f mwGif tEÅ&m,fuif;&Si;f ap&efEiS hf xdcu kd 'f Pf&m&&Srd I rjzpf
yGm;ap&eftwGuf atmufwiG af zmfjyxm;aom umuG,rf t I pDtpOf 9 csuu f kd BuKd wifvyk af qmif
xm;oifyh gonf/
(1) rupm;rD upm;uGi;f ? upm;½kw H \Ykd ajrtaetxm;udk ppfaq;&rnf/
(2) ajrjyifnn D mrIEiS hf ql;ajimifrh sm; &Sd r&Sd ppfaq;&rnf/
(3) upm;rnfh tm;upm;ypön;f rsm;udk tok;H rjyKrD BuKd wifa&G;cs,f ppfaq;xm;&rnf/
(4) oifah wmfaom tm;upm;0wfpjHk zifh vIy&f mS ;aqmif&u G &f rnf/
(5) tm;upm;enf;tvdu k f qDavsmaf om zdeyfp;D &rnf/ ajconf;rsm;udk ab;ESpzf ufxyd Ef iS hf
tnD vS;D jzwfxm;&rnf/
(6) tm;upm;vIy&f mS ;rIrsm;rjyKrD BuKd wifumuG,rf rI sm;taejzifh tm;upm;orm;rsm;onf
rdrvd yI &f mS ;rnfth csed af y:rlwnfí tpmaMuvG,af om tpm;tpmrsm;udk 2 em&DcJG
BuKd wifí pm;xm;&rnf/
(7) tpmaMunuf&ef cufcaJ omtpm;tpmrsm;udk 3 em&D odrYk [kwf 4 em&D BuKd wifí
pm;xm;&rnf/
(8) aoG;ylavhusichf ef;rsm;udk tm;upm;vIy&f mS ;rIrjyKvyk rf D oifah vsmaf omtcsed ?f tajctae
wGif jyKvyk o f ifo
h nf/
(9) a&S;OD;olemjyKaowåm xm;&S&d rnf/ aowåmrxm;Edik yf gu vdt k yfaomaq;0g;ypön;f rsm;
udk pkaqmif;xm;yg/ (Oyrm - *Gr;f ? ywfw;D vdy?f yvwfpwm? t&ufjyef ponf)
avhusif&h efvyk if ef;rsm;
rdra d vhusirhf nfh upm;uGi;f ? upm;½kw
H w
Ykd iG f tEÅ&m,fuif;&Si;f rI&adS p&ef Munf½h pI pfaq;
yg/
tjcm;aom rnfonfe h nf;vrf;rsm;jzifh xdcu kd 'f Pf&mr&&Sad p&ef BuKd wifumuG,Ef ikd f
oenf;/ tMujH yKaqG;aEG;yg/
25
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (2-1 ? u)
R = Rest xdcu
kd 'f Pf&m&onft
h ydik ;f tm; tem;ay;&rnf/
yHk (2-1 ? c)
yHk (2-1 ? c)
I = Icea&cJukd 10 rdepfrS 20 rdepfMumwifay;yg/
C = Compression zdí pnf;aESmifjcif;udk arQmBh uKd ;ygaom
ywfw;D jzifh pnf;yg/ yHk (2-1 ? *)
yHk (2-1 ? *)
E = Elevation xdcu
kd 'f Pf&m&onft
h ydik ;f udk jri§ x
hf m;yg/
yHk (2-1 ? C)
yHk (2-1 ? C)
26
ausmi;fo;kHpmtykf um,ynm q|rwe;f
ykH (2-1 ? i)
S = Support xcdu
kd 'fP&fm&ont
hf yikd;fukd yyhH;kdypn
ö ;frsm;jzihf taxmut
f ujlyKyg/ ykH (2-1 ? i)
xcdu
kd 'fP&fmumu, G zfYkd P R I C E S
tpt
D pOu f o
kd ½dv
dS Ykd BuKdwiu f mu, G af&;qpJG/Ykd
avu
h si&hfev
f ykife;frsm;
txuw f iGafzmjfyxm;aom ta&;ay:uo k a&;tpt D pOrfsm;ukd tykpfv k u
kd f vuafwUG
aqmi&fu G yfg/
tykpfw k iG;frS wpaf,mut f m; a&;Gxw
k íf xcdu kd 'fP&fm&aeot l jzpx f m;Ny;D useafom
orlsm;u ta&;ay:uo k a&;tpt D pOtf wikd;f vuafwUGaqmi½fu G yfg/
t"u
d tcsurfsm;
csKdi;faxmu?f xr;fpit f o;kHjyKjci;f? vjlzio hf ,jfci;f jyKvyk&frn/f
xcdukd 'fP&fm&ont hf yikd;ftm; tem;ay;rn/f
a&cw
J i&frn/f
zí
d pn;faEmSi&frn/f
xcdu kd 'fP&fm&ont hf yikd;fukd jri§xhf m;&rn/f
xcdu kd 'fP&fm&ont hf yikd;fukd yyhH;kdypn ö ;frsm;jzihf taxmut f ujlyK&rn/f
quv
f uafqmi½fu G &fev
f ykife;frsm;
rrdo
d il,cfsi;f? tordw d afqrGsm;xw J iGf xcdu kd 'fP&fm&&v dS mygu rrdo d &dx
dS m;aom
ta&;ay:uo k a&;tpt D pOf PRICES jzihf uo k ay;&e/f
ausmi;fom;wpOf;Dcsi;fpw D iGf u, kd yfikdrfw
S w
f r;fpmtykx f m;&NdSy;D rrdw
d uYkd ok ay;cahJom
orlsm;\pm&i;fukd a&;oiG;fwwafom tavt h usiu hf kd avu h siahfy;&e/f
oil,cfsi;f? tordw d afqrGsm;tm; ta&;ay:uo k a&;tpt D pOf PRICES en;fvr;frsm;
ukd rQa0&e/f
2-2 u,
kd u
f siw
hf &m;EiSphfrHsm;
e'dge;f
þoicfe;fpmwiGf tm;upm;orm;wpOf;DwiG&f&dSrnhf u,
kd u
f siw
hf &m;EiShf prHsm;ukd oi,
f l
&rnjfzpo
f n/f
27
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (2-2)
aqG;aEG;csurf sm;\ &v'frsm;udk jyefvnfo;Hk oyfí tkypf v k u
kd f wifjyyg/
tkypf zk UJG í ,SONf yKd iu
f pm;&aom upm;enf;rsm;rS rdrw d BYkd uKd uEf pS o
f uf&m upm;enf;wpfck
udk a&G;cs,yf g/
xdaYk emuf NyKd iyf uJG si;f y&eftwGuf yg0ifrnfh upm;orm;rsm;? 'dik v f Bl u;D rsm;ESihf tuJjzwf
rSww f rf;wiftzGUJ tjzpf toD;oD; wm0ef,u l pm;&ef aqG;aEG;yg/ tm;upm;orm;wpfO;D
\ t&nftcsi;f rsm;? od&v dS u
kd ef m&rnft h csurf sm; yg0ifEikd &f ef csw d q f ufaqG;aEG;yg/
pkaygif;upm;jcif;jzifh &&SEd ikd af omtusKd ;aus;Zl;rsm;udk ajymjyyg/
avhusif&h efar;cGe;f rsm;
atmufygar;cGe;f rsm;udk pOf;pm;íajzqdyk g/
1/ toif;tzGUJ upm;jcif;jzifh &&Sad omtusKd ;aus;Zl;rsm;udk azmfjyyg/
2/ tm;upm;orm;rsm; od&v dS u
kd ef moifah omtcsurf sm;udk azmfjyyg/
2-2-2 tm;upm;orm;wpfO;D wGi½f &dS rnfh ud, k uf sifw
h &m;
pmoifcsed f 1 wGif oifMum;cJah om oifcef;pmrsm;udk jyefvnfaqG;aEG;í atmufyg
ar;cGe;f rsm;udk pOf;pm;ajzqdyk g/
(1) tm;upm;orm;wpfO;D wGif &So d ifah om ud,
k uf siwhf &m;rsm;udk oifoo
d rQ azmfjyyg/
(2) tm;upm;pdw"f mwf&&dS ef rupm;rD? upm;aepOfEiS hf upm;Ny;D aemuf rnfojYkd yKvyk rf nf
enf;/
yHk (2-3)
28
ausmi;fo;kHpmtykf um,ynm q|rwe;f
avu
h si&hfeafr;ceG;frsm;
atmuyfgar;ceG;frsm;ukd pO;fpm;í ajzqykdg/
1/ upm;en;fwiGyfg0iNfy;D rnof Ykd nEd§iId;f upm;co hJ en;f/
2/ tm;upm;orm;wpOf;DwiG&f&dSrnhf u, kd u
f siw
hf &m;rsm;ukd azmjfyyg/
3/ tm;upm;orm;wpOf;DwiG&f&dSrnhf pw d "fmwrfsm;ukd azmjfyyg/
2-3 wpOf;Dcsi;fupm;en;frsm;
2-3-1 ajy;?cek?fypf (ajy;jci;f)
e'dge;f
þoicfe;fpmwiGf wmwakdjy;yrJGsm;üto;kHjyKaom vuafxmuw f mxu
G efn;frS wmxu
G cfkH
G jfci;fEiShf tvw
jzihf wmxu G w
f mxu
G jfci;fwu
Ykd kd oi,
f Mlu&rn/f
vuafxmuw f mxu G efn;f (wmxu G cfjHkziw
hf mxu G jfci;f)
ae&m0it
f aetxm;
(1) wmxu G cfukH kd 4 ay ajy;vr;fMum;wiGf wmxu G pfn;frS
ten;fi,f (ajcwpzf0g;) cmGxm;yg/
(2) a&USajcuew f ;kHonf wmxu G pfn;frS ajcwpzf0g;c½JGNdSy;D
aemuafjcuew f ;kHonf a&USajcuew f ;kHEiShf ajcwpzf0g;cJG
&&dSrn/f ykH (2-4 ? u)
(3) wmxu G cfakH&USwiGf&yv f suf tou0fatmi&fLSyg ykH (2-4 ? u)
orYkd[w k f taMumavQmyhg/
(4) wmxu G pfn;fa&USukd vuEfpSzfuafxmuí f a&USajcuew f ;kHoYkd rrdo
d eafomajcjziu hf eyfg/
useafjcukd aemuafjcuew f ;kHay:oYkd ueyfg/
29
ausmif;oH;k pmtkyf um,ynm q|rwef;
30
ausmif;oH;k pmtkyf um,ynm q|rwef;
2-3-2 Muufawmif½u
kd u
f pm;enf;
ed'gef;
þoifcef;pmwGif jrefrmEdik if üH Muufawmif½u
kd u
f pm;enf; pwifxeG ;f um;vmyHEk iS hf
upm;enf;\ tajccHenf;pepfrsm;udk oif,Ml u&rnfjzpfonf/
31
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (2-5 ? *)
32
ausmif;oH;k pmtkyf um,ynm q|rwef;
vufjyefuikd ef nf;
bufwu H kd vufreS uf ikd ef nf;twdik ;f udik f
xm;Ny;D vufuikd u f kd vufacsmif;uav;rsm;jzifh
xde;f odr;f í nmvufoYkd tenf;i,f vSnu hf pm;
vdu
k u f m vufrudk vufuikd \ f b,fbufeaH b;
ay:odYk tvsm;vdu k w
f ifí udik x f m;jcif;onf
yHk (2-5 ? C)
vufjyefuikd ef nf; jzpfonf/ yHk (2-5 ? C)
bufwu H kd udik w
f ,G &f mwGif vufuikd u f w
kd tm;qkyí f wif;usypf mG rudik &f yg/ bufwu H kd
tvGetf rif; zspn f p§ uf ikd x
f m;vQif vufacsmif;rsm;rSpí vufaumuf0wfEiS hf vufarmif;
wpfavQmufv;Hk &Sd <uufom;rsm;wif;rmaeNy;D ta&;Bu;D aom ½du k t f m;ESiv
hf t
JT m;udk ,kwaf vsmh
aponf/ vufaumuf0wfonf vGwv f yfpmG vIy&f mS ;vSnyhf wfjcif;jzifh Muufawmifukd xde;f odr;f
ay;&onft h wGuf vufaumuf0wfwif;tm;jynf&h &S&d ef vdt k yfygonf/
xdaYk emuf Muufawmif½u kd u
f pm;&mwGif ta&;Bu;D aomvIy&f mS ;rIjzpfonfh vufaumuf
0wfvnS jhf cif;ESihf auG;qwfjcif;udk q&mo½kyjf yonft h wdik ;f jyKvyk yf g/
avhusif&h efvyk if ef;rsm;
vufjyefui kd ef nf;udk wpfO;D csi;f MuufawmifrygbJ vufawGUavhusiyhf g/ xdaYk emuf
MuufawmifEiS t hf wl vufawGUvkyaf qmifyg/
vdt k yfcsurf sm;&Syd gu tcsi;f csi;f jyefvnfjyifqifay;yg/
vufre S u
f ikd ef nf;udk tkypf v
k ukd f jyefvnfavhusiyhf g/
vufreS u
f ikd ef nf;ESihf vufjyefuikd ef nf;
oif,cl NhJ y;D aom vufreS u f ikd ef nf;? vufjyefuikd ef nf;wdu Yk kd ydrk u
kd Rr;f usi&f ef jyefvnf
avhusirhf nfjzpfonf/
(1) tkypf k 2 pk zGUJ yg /
(2) tkypf v k u
kd f rsuEf mS csi;f qdik t
f aetxm;jzifh vufreS ½f u kd cf su?f vufjyef½u kd cf suw
f u
Ykd kd
MuufawmifrygbJ avhusiyhf g/ rSm;,Gi;f aeaom vuftaetxm;rsm;tm; tcsi;f csi;f
jyifqifyg/
(3) xdaYk emuf Muufawmifjzifh rsuEf mS csi;f qdik f tjyeftvSe½f u kd í f avhusiyhf g/
33
ausmif;oH;k pmtkyf um,ynm q|rwef;
t"dutcsufrsm;
vufuikd u f kd nmvufjzifh vufqJG EIwq f ufouJo h Ykd udik jf cif;onf vufreS uf ikd ef nf;
jzpfonf/
bufwu H kd vufreS u
f ikd ef nf;twdik ;f udik x
f m;Ny;D vufuikd uf kd vufacsmif;uav;rsm;jzifh
xde;f odr;f í nmvufoYkd tenf;i,fvn S uhf pm;um vufrudv k ufuikd \
f b,fbuf
eHab;ay:odYk tvsm;vdu k w
f ifí udik jf cif;onf vufjyefuikd ef nf;jzpfonf/
34
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (2-6 ? *)
bufwu H kd vufawGUudik w
f ,
G w
f wfaomtcg upm;&mwGif pepfwus&adS p&eftwGuf
wGe;f abmudk qufvufí oif,&l rnf jzpfonf/
35
ausmif;oH;k pmtkyf um,ynm q|rwef;
wGe;f abm
wGe;f abmonf b,fweG ;f nm½du k ef nf;jzifh upm;&aomenf;pepfwpfrsKd ; jzpfygonf/
xl;jcm;csurf mS pm;yGEJ iS u
hf yfí upm;&onf/
wGe;f abm\ tajccHenf;pepfrsm;
(1) vufjyefEiS hf wGe;f &onf/
(2) cE¨mud, k u f kd pm;yG\J tem;wGiu f yfNy;D pm;yG\ J b,fbufwiG f ydí k ae&m,l&ygrnf/
(3) ajcESpzf ufukd ab;ESpzf ufoYkd um;xm;&ygrnf odrYk [kwf nmajcudk ta&SUodYk tenf;
i,fxm;Ny;D &yf&ygrnf/
(4) vufarmif;udak tmufbufocYkd sxm;í vufzsu H bkd ,fta&SUwGix f m;&ygrnf/ vufarmif;
ESihf vufzsw H o
Ykd nf 90 'D*&DrS 100 'D*&Dtxd axmifu h satmifauG;xm;&rnf/
(5) vufaumuf0wfonf bufwu H kd xde;f xm;&rnf/
(6) bufwEH iS hf vufzsw H u
Ykd kd rsO;f wpfajzmifw h nf;jzpfatmif jyKvyk x f m;&rnf/
(7) bufwEH iS phf m;yGw J oYkd nf 90 'D*&D axmifu h satmifxm;í abmvk;H onf pm;yGrJ suEf mS jyifrS
ckevf Qicf ek jf cif; vufarmif;udk taemufbufrS ta&SUbufov Ykd uJT m vufzsrH S tm;pdu
k f
í ta&SUbufoYkd vsijf refpmG bufwEH iS ahf bmvk;H udk wGe;f zdvu kd &f rnf/
(8) vufaumuf0wfukd tjyifoYkd tenf;i,fvn S x hf m;&rnf/ vufnK§d ;onf bufwu H kd
tm;ESizhf x d m;Ny;D wGe;f &rnf/
(9) vufzsu H kd csucf si;f jyefíodr;f ,lvu kd Nf y;D rlvtoift h aexm;odaYk &mufatmif jyifqif
&rnf/
avhusif&h efvyk if ef;rsm;
txufwGif oifMum;NyD;aomavhusifhcef;rsm;udk tkyfpkvdkuftaejzifhvnf;aumif;?
wpfO;D csi;f taejzifv h nf;aumif; avhusiahf qmif½u G yf g/
trSm;rsm;awGU&Sy d gu tcsi;f csi;f jyefvnfjyifqifay;yg/
abmvH;k ESihf &if;ES;D uRrf;0ifr&I aprnfah vhusifch ef;rsm;
wGe;f abm\tajccHenf;pepfrsm;udo k &d &dS ef abmvk;H ESihf &if;ES;D uRr;f 0ifr&I &Sad p&eftwGuf
atmufwiG af y;xm;aom avhusichf ef;rsm;udak vhusiyhf g/ yHk (2-7 ? u ESihf c)
(u) ESpOf ;D wGv
J suf Murf;jyifay:wGif odrYk [kwf cHak y:wGif abmvH;k udk tjyeftvSew f eG ;f ydaYk pjcif;
(c) abmvk;H udk eH&o H Ykd wGe;f ydaYk pjcif;
36
ausmif;oH;k pmtkyf um,ynm q|rwef;
37
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (2-8)
38
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (2-9)
39
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (2-10)
ajczrd;k twGi;f apmif;jzifah y;enf;pepf
(1) t&Sed , f í l uefoifo h nf/
(2) ajy;oGm;aomvrf;aMumif;ESihf abmvH;k xm;aomvrf;aMumif;onf rsO;f wpfajy;wnf;
rusap&/ axmifah uG;us&rnf/
(3) axmufajc\'l;udk tenf;i,fauG;xm;Ny;D abmvH;k rS 10 vufr odrYk [kwf 12 vufr
tuGmta0;wGif &Sad e&rnf/
(4) ud, k t
f av;csed o f nf axmufajc\ tay:wGif usae&rnf/ yHk (2-11)
(5) ud, k u
f kd axmufajcbufoYkd tenf;i,f,rd ;f xm;Ny;D abmvH;k odYk Munfah e&rnf/
40
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (2-11)
avhusif&h efvyk if ef;rsm;
abmvH;k rygbJ ajczrd;k tjyifapmif;ESit hf wGi;f apmif;jzifh ay;onfeh nf;pepfukd q&m
o½kyjf yonft h wdik ;f vdu k yf g vkyaf qmifyg/
rsuE f mS csi;f qdik w
f ef;pDNy;D q&mutcsuaf y; (c&mrIw)f vdu k of nfEiS hf ajczrd;k twGi;f apmif;
jzifh ay;enf;udk abmvk;H rygbJ avhusiyhf g/ xdaYk emuf b,f? nmwpfvn S phf aD jymif;í
avhusiyhf g/
abmvH;k rygbJ avhusiNhf y;D aemufwi G f tkypf v
k u kd f ajczrd;k twGi;f apmif;jzifah y;enf;udk
uRr;f usipf mG upm;wwfap&ef Burd zf efrsm;pGmavhusiyhf g/ avhusirhf NI y;D qk;H ygu taMum
avQmah vhusichf ef;rsm;udk jyefvnfvyk af qmifyg/
t"dutcsuf
abmvH;k upm;enf;pepfrsm;wGif t"duusaomay;enf;pepfrsm;rSm ajccGijf zifah y;enf;?
ajczrd;k wnfjh zifah y;enf;? ajczrd;k tjyifapmif;jzifah y;enf;? ajczrd;k twGi;f apmif;jzifh
ay;enf;wdjYk zpfonf/
qufvufaqmif½u G &f efvyk if ef;rsm;
txufygavhusic hf ef;rsm;udk tm;vyfcsed rf sm;wGif wpfO;D csi;f aomfvnf;aumif;? tkypf k
vdu
k af omfvnf;aumif; avhusiyhf g/ rdrt d rd w
f iG v
f nf; qufvufavhusiyhf g/ rdr\ d
rdom;pkrsm;? oli,fcsi;f rsm;udv k nf; jyefvnfrQa0yg/
2-5-2 abmfvaD bmupm;enf;
ed'gef;
þtwef;wGif jrefrmEdik if o H Ykd abmfvaD bmupm;enf;pwifa&muf&v dS myHo
k rdik ;f aMumif;
rsm;? abmfvaD bmESihf &if;ES;D uRr;f 0ifapaomavhusichf ef;rsm;? tajccHenf;pepfrsm;udk tqifh
wpfqifch si;f pDtvdu
k f enf;pepfuserSeu f efpmG upm;wwfap&ef oif,&l rnfjzpfonf/
jrefrmEdik if EH iS ahf bmfvaD bmupm;enf;
abmfvaD bmupm;enf;onf jrefrmEdik if o H Ykd 1920 jynfEh pS w
f iG f 0dik t
f rfpaD tomoemjyK
rsm;? t*Fvyd pf pfwyfrsm;ESit hf wl a&muf&vdS mcJyh gonf/ 1952 ckEpS ?f Zefe0g&Dv? 16 &ufaeYwiG f
jrefrmEdik if aH bmfvaD bmtzGUJ csKyuf kd bDatat (Burma Athlete Association) (atmifqef;uGi;f )
wGif pwifzUJG pnf;cJyh gonf/
41
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (2-12 ? *)
42
ausmif;oH;k pmtkyf um,ynm q|rwef;
43
ausmif;oH;k pmtkyf um,ynm q|rwef;
44
ausmif;oH;k pmtkyf um,ynm q|rwef;
t"dutcsufrsm;
toift
h aetxm;wGif ajcaxmufonf ycH;k tus,t f wdik ;f a&SU? aemuf &yf&rnf/
abmvH;k vm&m vrf;aMumif;odYk rsuEf mS rlxm;&rnf/
abmvH;k a&GUvsm;rIukd rlwnfNy;D ajcvSr;f uGuf 3 rsKd ;udk toH;k jyKEikd o
f nf/
45
ausmif;oH;k pmtkyf um,ynm q|rwef;
46
ausmif;oH;k pmtkyf um,ynm q|rwef;
47
ausmif;oH;k pmtkyf um,ynm q|rwef;
48
ausmif;oH;k pmtkyf um,ynm q|rwef;
t"dutcsuf
vufqifu
h rf;wkwu f kd yxrwmxGuo f rl sm;rSty useaf om tm;upm;orm;rsm;onf
vufqifu
h rf;Zket
f wGi;f wGio
f m vTaJ jymif;ay;&rnf/
2-5-4 xkyq
f ;D wd;k upm;enf;
ed'gef;
rlvwef;tqifw h iG f oufi,fwef; xkyq f ;D wd;k upm;enf;udk oif,cl NhJ y;D jzpfygonf/
,ckoifcef;pmwGif oufvwfwef;? oufBu;D wef; upm;uGi;f twdik ;f twm? Oya'
aumufEw
k cf surf sm;ESihf wd;k ol? wm;ol avhusichf ef;rsm;udk oif,&l rnf/
atmufygar;cGe;f rsm;udk pOf;pm;ajzqdyk g/
(1) xkyq
f ;D wd;k upm;enf;onf rnfoYkd upm;&aom upm;enf;jzpfoenf;/
(2) xkyq
f ;D wd;k NyKd iyf rJG sm;udk rnfonft
h csed t
f cgwGif usi;f yjyKvyk o
f enf;/
upm;enf;Oya' aumufEw k cf sufrsm;ESihf upm;uGi;f twdik ;f twmrsm;
(1) wpfoif;vQif upm;orm; 7 OD;? t&ef 3 OD; &S&d rnf/ pkpak ygif; upm;orm; 10 OD;
&So
d nf/
(2) oufBu;D wef;upm;csed f yxrydik ;f 15 rdepf? acwå&yfem;csed f 5 rdepf? 'kw, d ydik ;f 15 rdepf
upm;&rnf/
(3) upm;aepOftwGi;f vlvJ upm;Edik o f nf/
(4) vlvu J pm;vdu k ESpzf ufpvk;H 3 a,muf vlvJ upm;Edik o f nf/
(5) upm;aepOftwGi;f taMumif;wpfpw Hk pf&mjzpfcvhJ Qif jzpfysucf ahJ omtcsed u f rkd w
S í
f
tcsed yf kd upm;&rnf/
(6) yxrydik ;f upm;&ef 'dik cf sKyu f acgifoBl u;D rsm;udak c:Ny;D acgif;yef;vSeí f twd;k ESihf twm;
BuKd u&f m a&G;cs,Ef ikd o f nf/
(7) 'kw, d ydik ;f upm;onft h cg yxrydik ;f upm;pOfu wd;k oluw kd m;apí wm;oluw kd ;kd ap&rnf/
(8) wpfO;D ESiw hf pfO;D b,fnmwd;k í,SONf yKid af eMupOf vufjzifh vSr;f ykwzf rf;Edik of nf/
(9) pnf;wpfpnf;wGif 1 rdepftwGi;f vGwaf tmifw;kd &rnf/
(10) rdwikd ;f rdwikd ;f wd;k olwm;? wm;olw;kd í tjyeftvSef tcsed u f ek of nftxd ,SONf yKd if
upm;ap&rnf/
xkyq
f ;D wd;k upm;uGi;f
yHk (2-16)
49
ausmif;oH;k pmtkyf um,ynm q|rwef;
50
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (2-17 ? *)
aemufjyefvn S jhf cif;avhusifch ef; (aemufov Ykd n
S zhf rf;jcif;)
ud, k uf kd ab;wdu k af jy;&mrS aemufjyefvn S jhf cif;avhusichf ef; (aemufov Ykd nS zhf rf;jcif;) udk
avhusiyhf g/
(1) pnf;ay:wGif ajccG&J yfí ae&m,lyg/
(2) q&mtcsuaf y;vQif ab;wdu k af jy;jcif; avhusichf ef;udk jyKvyk yf g/ yHk (2-17 ? *)
(3) ab;wdu k af jy;&mrS q&muc&mrIwv f Qif (jyefval tmfvQi)f aemufjyefvn S jhf cif; avhusichf ef;
udk jyKvyk yf g/ yHk (2-17 ? C)
(4) xdt k wdik ;f qufvufavhusiyhf g/
yHk (2-17 ? C)
wd;k ol? wm;olavhusichf ef;rsm;udk qufvufavhusiyhf g/ a&SUodaYk vßmS ufjcif; avhusichf ef;?
a&SUodaYk jy;jcif;avhusichf ef;? ud,k af b;wdu k af &TUajy;jcif;avhusichf ef;? ud, k af b;wdu k af &TUajy;&mrS
aemufjyefvn S zhf rf;jcif;avhusichf ef; (aemufov Ykd n
S zhf rf;jcif;avhusichf ef;) rsm;udk avhusiyhf g/
avhusif&h efar;cGe;f rsm;
1/ xkyq f ;D wd;k upm;enf;udv
k yk af qmif&ef rnfo h nfth ajccHavhusichf ef;udk jyKvyk &f rnfenf;/
2/ xkyq f ;D wd;k upm;&mü wm;oljyKvyk af omavhusichf ef;wGif ajcaxmufonf rnfo&Ykd adS e
&rnfenf;/
3/ xkyq f ;D wd;k upm;&mwGif ab;wdu k af jy;&mrS jyefval tmfvßiS f rnfojYkd yKvyk &f rnfenf;/
wd;k ol? wm;ol avhusifu h pm;jcif;
(1) twd;k twm;udk ausmif;om;? ausmif;olwikd ;f yg0ifapí NyKd iyf yJG pkH H avhusiyhf g/
(2) wpfO;D csi;f twd;k twm;jyKvyk &f eftwGuf erlemjyKvyk yf g/
(3) tkypf zk UJG xm;onft
h wdik ;f q&muacgif;yef;vSeí
f twd;k twm;a&G;cs,Nf y;D NyKid yf yJG pkH u
H pm;
yg/
(4) upm;&eftcsuaf y;vQif acgifoBl u;D csi;f vufz0g;½duk í f upm;yGu J kd pwifyg/
(5) wd;k ol b,fnma&GUvsm;onfah emufoYkd wm;olonf rsujf cnfrjywfvu kd í
f zrf;&rnf/
51
ausmif;oH;k pmtkyf um,ynm q|rwef;
(6) wd;k olonf wpfred pftwGi;f pnf;ausm&f ef? wm;olonf wd;k olrvGwaf p&ef vufqefí Y
vSr;f zrf;&ef BuK;d pm;&rnf/ (wm;olonf zrf;pOfrmS ajcESpzf ufv;Hk pnf;ay:wGif
&Sad e&rnf/) twd;k ? twm; wpfvn S phf u
D kd wpfred pftwGi;f vGw&f ef? rd&ef avhusirhf nf/
xdek nf;onf wpfO;D csi;f twd;k twm;twGuf avhusijhf cif; jzpfonf/
n§yyf ;l n§yyf w
d t
f wGuf avhusiv hf Qif 'kw,d pnf;ESihf wwd,pnf;Mum;wGif ydwí f avhusi&hf ef?
wd;k olvw G rf oGm;ap&ef? ÓPfo;Hk íupm;wwf&ef? tcsi;f csi;f em;vnfr&I &dS eftwGuaf vhusiyhf g/
(7) upm;&mrS awGUBuKH &aom tcuftcJrsm;udk jyefvnfaqG;aEG;yg/
(8) aqG;aEG;csurf sm;\ &v'frsm;udk jyefvnfo;Hk oyfí tkypf v k ukd f wifjyyg/
avhusif&h efar;cGe;f rsm;
1/ wm;olonf wd;k olukd rnfozYkd rf;Edik o
f enf;/
2/ pnf;wpfpnf;udk tcsed rf nfrßt
S wGi;f vGwaf tmifw;kd &rnfenf;/
3/ wd;k ol b,f nma&GUvsm;onfah emufoYkd wm;olonf rnfuo hJ v
Ykd u
kd &f rnfenf;/
t"dutcsufrsm;
xkyq f ;D wd;k upm;enf;onfOya'ESit hf nD upm;&aomupm;enf;jzpfonf/
upm;uGi;f twdik ;f twmudk oufi,f? oufvwf? oufBu;D [lí cGjJ cm; xm;onf/
wd;k ol?wm;olal vhusichf ef;rsm;udv
k ufawGUavhusio
hf ifMum;ay;onf/
52
ausmif;oH;k pmtkyf um,ynm q|rwef;
jcif;vk;H taMumif;
jcif;vk;H udk obm0Burd jf zifh jyKvyk x
f m;onf/
uGi;f 6 uGi;f aygif;pyfvsuf tvTmwpfcw k nf;jzifh
&ufvyk x f m;onf/ taygufus,Bf u;D (rsuu f uG )f 12
aygufyg&So d nf/ ykH (2-18 ? u)
qkcH suf (ESmayguf) 20 &So d nf/ NyKd iyf o JG ;kH
jcif;vH;k tav;csed o f nf 8.5 usyo f m; rS 10 usyo f m;
jzpfonf/ t0ef;rSm 18.5 vufr rS 19.5 vufr
jzpfNy;D tcsi;f rSm 5.6 vufr rS 6 vufr txd yHk (2-18 ? u)
jzpfonf/
53
ausmif;oH;k pmtkyf um,ynm q|rwef;
yHk (2-19)
avhusifjh cif;(2)
V $ $ %
$
! +$ = =
acgif;aqmifwpfO;D pDukd a&G;cs,yf g/
acgif;aqmifu jcif;vk;H udk ausmif;om;wpfO;D pDukd ypfay;Ny;D ausmif;om;rsm;u ajccGif
jzifh acgif;aqmifqo D Ykd jyefvnfcwfy&Ykd rnf/
tvSnu hf s acgif;aqmif vkyaf qmifyg/ yHk (2-20)
avhusifjh cif;(3)
V $ $ % $
! +$ = =
acgif;aqmifwpfO;D pDukd a&G;cs,yf g /
acgif;aqmifu jcif;vk;H udk ausmif;om;wpfO;D pDukd ypfay;Ny;D ausmif;om;rsm;u 'l;jzifh
acgif;aqmifqo D Ykd jyefvnfcwfy&Ykd rnf/
tvSnu hf s acgif;aqmif vkyaf qmifyg/ yHk (2-20)
yHk (2-20)
tajccHxcd sufrsm;taMumif;&Si;f jyjcif;
(1) a&SUwGif oifMum;cJNh y;D aom avhusichf ef;rsm;tm; tkypf v k u
kd f 10 rdepfcefY jyefvnf
avhusiyhf g/ xdo k Ykd avhusiNhf y;D aemufwiG f jcif;cwfynm\ tajccHtusq;Hk xdcsurf sm;udk
qufvuf oif,&l rnfjzpfonf/
(2) jrefrmh½;kd &m jcif;cwfynmwGif tajccHtusq;Hk xdcsuf 6 rsKd ;rSm
ajczsm; (instep) ? ajccGif (inside) ? 'l; (knee) ? z0g; (sole) ? zaemifh (heel) ? zrsuf
(outside) wdjYk zpfMuygonf/
54
ausmif;oH;k pmtkyf um,ynm q|rwef;
ajczsm;xdcsuf ajczsm;cwf[ef
yHk (2-21 ? u)
tqif(h 3) jcif;vk;H udk cwfajcnmjzpfvßiS f nmvufjzifu h ikd yf g/ cwfajcb,fjzpfvßiS f b,fvufjzifh
udik yf g/
tqif(h 4) ajczsm;ay:odYk jcif;vk;H udk nifompGmypfcsNy;D wHaumufauG;ESihf ríawmhjcif;? ajczsm;
udk a&SUwd;k aemufqw k wf ;kd í tedrchf wfjcif; jyKvyk yf g/ ajczsm;xdcsuaf e&mudk jcif;vk;H
xdygap/
tqif(h 5) ajcESpzf ufpvk;H udk rlv&yfonft h aetxm;twdik ;f jyefaeyg/
tqif(h 6) ajczsm;cwfjcif;udk jcif;vk;H ygíjzpfap? jcif;vk;H rygbJjzpfap tBurd rf sm;pGmjyKvyk yf g/
ajccGicf wfjcif;? 'l;jzifch wfjcif;udk jcif;vk;H jzifph epfwusavhusifjh cif;
a&SUwGif oifMum;cJNh y;D aom avhusichf ef;rsm;tm; tkypf v k ukd f 10 rdepfcefY jyefvnf
avhusiahf pyg/ xdo k Ykd avhusiNhf y;D aemufwiG f ajccGicf wfjcif;avhusichf ef;udk qufvufoifMum;
&rnfjzpfonf/
ajccGicf wfjcif;udk jcif;vk;H jzifph epfwusavhusifjh cif;
tqif(h 1) ajcESpzf ufukd 6 vufrcefY cGí J &yfyg/ cwfajcudk a&SUodYk ajcwpfz0g;pma&TUyg/
&yfvsut f aetxm;jzifh cwfajc\'l;udk tjyifov Ykd eS u
f m aygifab;um;vsuf
taetxm;jyKvyk jf cif;jzifh ajccGix f cd suuf kd jrifaeap&rnf/
tqif(h 2) &yfajcudk tenf;i,f auG;ñGwyf g/ cg;udk tenf;i,f auG;ñGwyf g/ vufuakd zsmí h
arSmufvsuf taetxm;twdik ;f xm;yg/ rsupf u d kd jcif;xd&rnfh ajccGi\f xdcsuf
ae&modYk Munfyh g/ ajccGix f cd suo
f nf twGi;f ajcrsupf ad tmufwnfw h nfh ajczsm;
ESihf zaemift
h Mum; cGuaf eaomae&mjzpfonf/ ykH (2-21 ? c)
55
ausmif;oH;k pmtkyf um,ynm q|rwef;
ajccGix
f cd suf ajccGicf wf[ef
yHk (2-21 ? c)
tqif(h 3) jcif;vk;H udk cwfajcnmjzpfvQif nmvufjzifu h ikd yf g/ cwfajcb,fjzpfvQif b,fvuf
jzifh udik yf g/
tqif(h 4) ajccGiaf y:odYk jcif;vk;H udk tenf;i,fajrm§ ufí ypfcsyg/ usvmaom jcif;vk;H udk
ajccGixf cd sujf zifh xdatmif ajccGiu f kd tay:odYk yifí h ]r} cwfyg/
tqif(h 5) ajcESpzf ufpvk;H udk rlvtaetxm;twdik ;f jyefaeyg/
tqif(h 6) ajccGicf wfjcif;udk jcif;vk;H ygíjzpfap? jcif;vk;H rygbJjzpfap tBurd rf sm;pGm jyKvyk yf g/
'l;jzifch wfjcif;udk jcif;vk;H jzifh pepfwusavhusifjh cif;
tqif(h 1) ajcESpzf ufukd 6 vufrcefcY í JG &yfyg/ cwfajcudk a&SUodYk ajcwpfz0g;pma&TUyg/
cwfajc\zaemifu h kd ajrBu;D ESix hf v
d suf ajczsm;aumhxm;&rnf/
'l;xdcsuf 'l;cwf[ef
yHk (2-21 ? *)
tqif(h 2) &yfajcudk tenf;i,f auG;ñGwyf g/ cg;udk tenf;i,f auG;ñGwyf g/ vufuakd zsmí h
arSmufvsuf taetxm;twdik ;f xm;yg/ rsupf u d kd jcif;xd&rnfh 'l;\ xdcsuaf e&mudk
Munfyh g/ 'l;xdcsuo f nf 'l;xdyEf iS hf 3 vufrtuGmtxd us,af omae&mjzpfonf/
tqif(h 3) jcif;vk;H udk cwfajcnmjzpfvQif nmvufjzifh udik yf g/ cwfajcb,fjzpfvßiS f b,fvuf
jzifh udik yf g/
tqif(h 4) jcif;vk;H udk 'l;txuftay:odYk tenf;i,fajrm§ ufNy;D ypfyg/ jyefusvmaom jcif;vk;H
udk cwfajc\ ajcovk;H ESiahf ygif eD;uyfpmG xm;vsuf 'l;jzifh tay:odw Yk nfw
h nfrh í
cwfyg/ 'l;xd&rnfh xdcsuaf e&mjzifo h m jcif;vk;H udx k yd gap/ ykH (2-21 ? *)
56
ausmif;oH;k pmtkyf um,ynm q|rwef;
qufvufaqmif½u
G &f efvyk if ef;rsm;
txufoifcef;pmyg avhusic hf ef;rsm;tm; tm;vyfcsed rf sm;wGif jyefvnfavhusiyhf g/
2-5-6 jrefrmh½;kd &mupm;enf; (a'oESiu hf u
kd n
f aD om upm;enf;rsm;)
rdr&d yf&mG a'oESiuhf u
kd nf aD om ½d;k &mupm;enf;rsm;udk oifMum;ay;&ef pmoifcsed f 2 csed f
vsmxm;ygonf/
txufwiG o f ifMum;cJah om upm;enf;rsm; oifMum;onfyh pkH t H wdik ;f oif,Ml u&rnf/
57
ausmif;oH;k pmtkyf um,ynm q|rwef;
tcef; (2)
tm;upm;enf;rsm;
oifcef;pm (1) oifcef;pm (2) oifcef;pm (3) oifcef;pm (4) oifcef;pm (5)
um, ud,
k uf siw fh &m; wpfO;D csi;f ESpaf ,mufwJG tkypf v
k u
kd f
vIy&f mS ;rIEiS hf ESihf pHrsm; upm;enf;rsm; upm;enf;rsm; upm;enf;rsm;
tm;upm;
vkyaf qmif
&mwGif tEÅ&m,f (2-1) (3-1) (4-1) (5-1)
uif;&Si;f a&; tm;upm; ajy;? cke?f ypf pm;yGw
J if abmvH;k
enf;rsm;wGif (ajy;jcif;) wif;epfupm; upm;enf;
xm;&S&d rnfh (3-2) enf; (5-2)
(1-1) ud,
k uf siw hf &m; Muufawmif½u kd f abmfvaD bm
xdcukd 'f Pf&m ESihf pHrsm; upm;enf; upm;enf;
r&&Sad p&ef BuKd (2-2) (5-3)
wifumuG,af &; tm;upm;orm; vufqifu h rf;
tpDtpOfrsm; wpfO;D wGif ajy;enf;
(1-2) &S&d rnfh (5-4)
um, ud,
k uf siw hf &m; xkyq f ;D wd;k
vIy&f mS ;rIEiS hf upm;enf;
tm;upm; (5-5)
vkyaf qmif&m jrefrmh½;kd &m
wGif tEÅ&m,f jcif;vH;k
uif;&Si;f a&; upm;enf;
tpDtpOfrsm; (5-6)
(1-3) jrefrmh½;kd &m
ta&;ay: upm;enf;
ukoa&; (a'oESihf
tpDtpOfrsm; uduk nf aD om
upm;enf;rsm;)
58
ausmif;oH;k pmtkyf um,ynm q|rwef;
tcef; (3)
tm;upm;ESifhqufET,faomusef;rma&;todynmrsm;
3-1 usef;rma&;ESihf tm[m&
ed'gef;
þoifcef;pmwGif ud, k cf E¨muse;f rmBuchH ikd af &;twGuf vdt
k yfaomtm[m&rsm;taMumif;
ESihf pm;aomufjcif;jzif&h &SEd ikd af omtusK;d aus;Zl;rsm;udk oif,Ml u&rnf/
3-1-1 tm;upm;orm;rsm;twGuv
f t
kd yfaomtm[m&ESit
hf usdK;aus;Zl;rsm;
atmufygar;cGe;f rsm;udk pOf;pm;í ajzqdyk g/
1/ vlwpfO;D touf&iS &f yfwnfrt I wGuf rnfonft h pm;tpmrsm; vdt
k yfoenf;/
2/ tm;upm;orm;rsm;twGuf txl;vdt k yfaom tpm;tpmrsm;udk ajymjyyg/
3/ oifwYkd aeYpOfpm;oH;k aom tpm;tpmtrsKd ;rsKd ;udk azmfjyyg/
yHk (3-1)
aqG;aEG;csufrsm;\&v'frsm;udk jyefvnfo;Hk oyfí tkypf v
k u
kd w
f ifjyyg/
59
ausmif;oH;k pmtkyf um,ynm q|rwef;
tkypf wk pfpv
k Qif txufyg yHrk sm;rS 1 rS 6 wpfypkH u
D kd Munf½h aI vhvmí atmufygar;cGe;f
rsm;tm; pOf;pm;aqG;aEG;wifjyyg/
1/ rnfonht f m[m&"mwfukd &&Sad poenf;/
2/ ½kyyf ykH g tpm;tpmrsm;udk pm;oH;k jcif;jzifh rnfonft h usKd ;aus;Zl; &&So
d enf;/
3/ ½kyyf ykH g tpm;tpmrsm;onf oifaeYpOfpm;oH;k aom tpm;tpmwGif yg0ifygovm;/
avhusif&h efar;cGe;f rsm;
1/ ud, k cf E¨mBuchH ikd af p&ef pm;oH;k &rnft
h pm;tpmrsm;udk azmfjyyg/
2/ oifaeYpOfpm;oH;k &eftwGuf rnfonft h m[m&"mwfrsm;vdt k yfoenf;/
3-1-2 tm;upm;orm;rsm;\ usef;rma&;twGuo f ifah vsmfaomtpm;tpmESiahf exdik rf yI pkH H
pmoifcsed f 1 wGif oif,cl &hJ aom oifcef;pmrsm;udk jyefvnfaqG;aEG;í atmufyg
ar;cGe;f rsm;udk ajzqdyk g/
1/ ud, k cf E¨mBucHh ikd af p&eftwGuf rnfonft h pm;tpmrsm;udk pm;oH;k &rnfenf;/
2/ oifyh wf0ef;usiw f iG af wGUEdik af om [if;oD;[if;&GuEf iS hf toD;tESrH sm;? tom;ig;rsm;udk
azmfjyyg/
½kyyf rkH sm;udk Munf½h í
I usef;rma&;twGuf oifah vsmfaomtpm;tpmESihf aexdik rf yI pkH H
taMumif; aqG;aEG;jcif;
EdEYk iS Ehf rYkd &S aom
oD;ESH (taph) [if;oD;[if;&Guf toD; tom; tpm;tpm
yHk (3-3)
½kyyf rHk sm;udMk unf½h íI tkypf zk UJG aqG;aEG;yg/ tkypf t k wGi;f yg0ifow l ikd ;f rdr\
d ,lqcsuf
rsm;udk a&;om;yg/
aqG;aEG;csurf sm;udk tkypf u k , kd pf m;jyKwpfO;D rS jyefvnfwifjyyg/
ud,k u f m,BuchH ikd af p&eftwGuf taxmuftulay;Edik af om tpm;tpmrsm;udk a&G;cs,f
pm;aomufwwfap&efEiS hf aexdik pf m;aomufryI pkH w H uYkd kd rSwrf ad p&ef atmufygar;cGe;f
rsm;jzifh avhusiyhf g/
60
ausmif;oH;k pmtkyf um,ynm q|rwef;
61
ausmif;oH;k pmtkyf um,ynm q|rwef;
62
ausmif;oH;k pmtkyf um,ynm q|rwef;
vnfyif;avhusifch ef;
(1) acgif;iHUk jcif;? acgif;armhjcif;
ajcaxmufEpS zf ufukd 2 vufrcefcY NJG y;D cg;axmufí &yfyg/
touf½LS xkwí f acgif;udk ar;aphEiS hf &ifbwfaxmufonftxd iHyYk g/ yHk (3-6? u)
touf&LS oGi;f í acgif;udk aemufoYkd vSecf syg/ yHk (3-6? c) (oH;k Burd f vkyaf qmif&ef)
(2) acgif; b,fapmif;? acgif; nmapmif;
ajcaxmufEpS zf ufukd 2 vufrcefcY NJG y;D cg;axmufí &yfyg/
touf½LS xkwí f acgif;udbk ,fbufo f Ykd em;&GuEf iS yhf cH;k xdatmif apmif;yg/ yHk (3-6? *)
xdaYk emuf touf½LS oGi;f í acgif;udk tv,foYkd jyefrwfyg/ nmbufoYkd xyfapmif;yg/
yH(k 3-6? C) (b,f? nm wpfvn S phf D oH;k Burd f jyKvyk yf g/)
(3) acgif; b,fMunf?h acgif; nmMunfh
ajcaxmufEpS zf ufukd 2 vufrcefcY NJG y;D cg;axmufí &yfyg/
touf½LS xkwv f suf acgif;udk b,fbufvn S yfh g/ yHk (3-6? i)
touf½LS oGi;f vsuf tv,foYkd wnfw h nfh jyefvn S í hf wpfzef nmbufoYkd vSnyhf g/
yHk (3-6? p) (b,f? nm wpfvn S phf D oH;k Burd jf yKvyk yf g/)
63
ausmif;oH;k pmtkyf um,ynm q|rwef;
cg;avhusifch ef;
ajcaxmufukd ycH;k tus,t f wdik ;f cGíJ &yfyg/ xdaYk emuf touf&LS oGi;f Ny;D vufEpS zf ufukd
a&SUodYk qefx Y w
k yf g/ vufz0g;rsm; rsuEf mS csi;f qdik f jzpf&rnf/ yHk (3-8? u)
vufEpS zf ufvNJT y;D b,fbufoYkd cg;vSnyhf g/ b,fov Ykd n
S phf Of nmvufonf b,fycH;k odYk
xdxm;&rnf/ yHk (3-8? c)
xdaYk emuf touf&LS oGi;f Ny;D tv,foYkd jyefvmyg/ yHk (3-8? *) Ny;D vQin f mbufoYkd
cg;vSnyhf g/ yHk (3-8? C) (b,f? nm wpfvn S phf D jyKvyk yf g/)
(cg;vSnchf sed w
f iG f touf½LS xkwNf y;D tv,foYkd jyefvmcsed w f iG f touf&LS oGi;f &ef)
'l;avhusifch ef;
ajcaxmufukd ycH;k tus,t f wdik ;f cGí
J &yfyg/ touf&LS oGi;f í vufukd a&SUodYk qefx
Y w
k f
yg/ vufz0g; arSmufxm;yg/ yHk (3-9? u)
touf&LS xkwí f ajczsm;axmufvsuf wpf0ufcefY xdik cf syg/ yHk (3-9? c)
xdaYk emuf touf&LS oGi;f í rwfwwftaetxm;twdik ;f jyefaeyg/ yHk (3-9 ? *)
(oH;k Burd f jyKvyk yf g/)
64
ausmif;oH;k pmtkyf um,ynm q|rwef;
rwfwwftaetxm; usifph Of
(1) xef;yifypkH H
ajcESpzf ufukd tenf;i,f cGí J &yfyg/ yHk (3-10? u) touf½LS oGi;f í vufukd a&SUodYk
qefxY wk yf g/ yHk (3-10? c)
vufacsmif;rsm;csw d íf tay:odaYk jrm§ ufpOf zaemif<h uvsuf wpfu, kd v
f ;kH qefx
Y w
k yf g/
ajczsm;axmufí [efcsun f aD tmif &yf&ygrnf/ xdt k csed w
f iG f 10 puúerYf Q toufatmifNh y;D
vkyaf qmifyg/ yHk (3-10? *)
vufukd ab;bufrS jyefcsyg/ xdt k csed w
f iG f touf½LS xkwNf y;D csw
d x
f m;aom vufacsmif;
rsm;udk ajzvdu k yf g/ (ESpBf urd f jyKvyk yf g/)
65
ausmif;oH;k pmtkyf um,ynm q|rwef;
66
ausmif;oH;k pmtkyf um,ynm q|rwef;
67
ausmif;oH;k pmtkyf um,ynm q|rwef;
'l;ESpzf ufukd auG;í ajcz0g;csi;f uyfvsuf twGi;f bufukd qG, J cl sed f touf&LS oGi;f í
ajcz0g;ESpzf ufukd vufjzifh qkyu f ikd Nf y;D csed w
f iG f touf&LS xkwyf g/ yHk (3-15? c)
xdaYk emuf 'l;udk vdyjf ymawmifycH wfouJo h Ykd txufatmuf jznf;nif;pGmvIy&f mS ;yg/
68
ausmif;oH;k pmtkyf um,ynm q|rwef;
10 puúejYf ynfyh gu touf&LS oGi;f vsuf vufukd rlvae&m a&mufatmif jyefq, JG Nl y;D
ud,
k u
f jkd yefrwfyg/ xdaYk emuf ajcudk jyefqeYyf g/ (ESpBf urd rf S oH;k Burd x
f d vkyaf qmifyg/)
69
ausmif;oH;k pmtkyf um,ynm q|rwef;
oifcef;pm &nf&,
G cf suf avhusichf ef;rsm;^vkyif ef;rsm;
- acgif;? vuf? cg;? ajcavhusichf ef;rsm;
use;f rma&;ESihf
<uufom;ESihf ESv;kH ? tqkwf - ud, k vf ufBuchH ikd af &;twG(J 3)
qufE, T af om
cHEikd &f nfukd xde;f xm;Edik &f ef - ajy;jcif;trsKd ;rsKd ;
avhusichf ef;
- tjcm;avhusichf ef;trsKd ;rsKd ;
- BuKd ;ckejf cif;
aysmah ysmif;rI?
- ckejf cif; trsKd ;rsKd ;
uRr;f usirf EI iS hf vsijf refzswvf wfr?I
- tdyx f rwif avhusichf ef;
qufE, T af om yl;aygif;aqmif&u G rf EI iS hf
- vufaxmufweG ;f wif avhusichf ef;
avhusichf ef; cGet
f m;&&Srd wI u Ykd kd
- ayghyg; zswv f wfrt I wGuf avhusichf ef;
xde;f xm;Edik &f ef
- tjcm;avhusichf ef;trsKd ;rsKd ;
use;f rma&;ESihf
- a,m*usiphf Of
qufE, T af om pdwEf iS chf E¨m
- rwfwwf&yfusiehf nf;
tyef;ajz use;f rmzGNYH zKd ;vm&ef
- xdik v
f suu
f siehf nf;
upm;enf;rsm;
rSwcf su/f þoifcef;pmonf use;f rmBuchH ikd af paom vkyif ef;tpDtpOf\ tpdwt
f ydik ;f rsm;
jzpfonf/
avhusih&f efvyk if ef;rsm;
use;f rma&;? uRr;f usir f ?I tyef;ajzrIwEYkd iS q
hf ufE,
T af om avhusichf ef;rsm;udk aqG;aEG;&ef
70
ausmif;oH;k pmtkyf um,ynm q|rwef;
71
ausmif;oH;k pmtkyf um,ynm q|rwef;
72
ausmif;oH;k pmtkyf um,ynm q|rwef;
73
ausmif;oH;k pmtkyf um,ynm q|rwef;
74
ausmif;oH;k pmtkyf um,ynm q|rwef;
ud,
k cf E¨mBuHch ikd af &; &nfreS ;f csuf
a,bk,s&nf&, G cf su/f use;f rmrI? uRr;f usirf ?I tyef;ajzrIwEYkd iS q
hf ufE,
T af om ud,
k cf E¨m
BuchH ikd rf w
I ;kd wufvm&ef
tao;pdw&f nf&,
G cf su/f use;f rma&;ESiq
hf ufE,
T af om avhusichf ef;rsm; vkyaf qmifwwf&ef
jyKvyk f
Mumcsed f r
aeY vkyif ef; tcsed f [kwf rnfh
rdepf [kwf
tcsed f
wevFm aoG;ylavhusichf ef; 4;00 10
rwfv <uufom;qefx Y w k jf cif;avhusichf ef; 4;10 15
10&uf aoG;at;avhusichf ef; 4;25 5
t*Fg aoG;ylavhusichf ef; 7;30 10
rwfv ESv;kH ? tqkw?f aoG;aMumwd\ Yk cHEikd f 7;40 15
11&uf &nf&rdS aI vhusichf ef; (&G&aG jy;jcif;? MuKd ;
ckejf cif;)
aoG;at;avhusichf ef; 7;55 5
Ak'[
¨ ;l aoG;ylavhusichf ef; 4;00 10
rwfv a,m*avhusichf ef; 4;10 15
12&uf aoG;at;avhusichf ef; 4;25 5
75
ausmif;oH;k pmtkyf um,ynm q|rwef;
- ud,
k cf E¨mBuchH ikd af &;tpDtpOfukd tjcm;olrsm;ESihf twlwuG
vkyaf qmifjcif;jzifh tcuftcJrsm;udk yl;aygif;ajz&Si;f wwfvmonf/
- tawGUtBuKH r&Sí
d avhusirhf jI yK&ef cufco
J rl sm;udk tultnDay;&rnf/
- avhusichf ef;rsm;jyKvyk pf Of vHNk cKH pw
d cf srI &S&d efvt
kd yfonf/
a&G;cs,rf wI iG f (trSe)f rsm;vQif a&;qGx J m;aomtpDtpOfrsm;twdik ;f qufvuf
aqmif&u
G &f efjzpfonf/
(trSm;) rsm;vQif a&;qGx J m;aomtpDtpOfukd jyefvnfo;kH oyfjyifqif&efjzpfonf/
&½Sad om tajzrsm;tay:rlwnfí oift h zGUJ 0ifrsm;ESihf jyefvnfaqG;aEG;yg/
t"dutcsufrsm;
ud,k cf E¨mBuchH ikd rf t
I pDtpOfukd tcsed rf eS jf yKvyk jf cif;tm;jzifh ud,k cf E¨mBuchH ikd u f se;f rm
aysm&f iT v
f mrnf/
avhusichf ef;rsm;udk yHrk eS vf yk af qmifaomtcg ud, k cf E¨moGuv
f ufaysmah ysmif;rI &Sv d m
rnf/
ud,k cf E¨mBuchH ikd af &; tpDtpOfwiG yf g0ifygu ud, k cf E¨mwd;k wufrI yd&k v
dS mrnf/
avhusichf ef;wdik ;f wGif ta&;Bu;D aom aoG;ylavhusichf ef;ESihf taMumavQmah vhusichf ef;
rsm;udk jyKvyk jf cif;jzifh xdcu
kd ef musirf uI kd umuG,Nf y;D avhusichf ef; yHrk eS f jyKvyk Ef ikd o
f nf/
avhusichf ef;rsm;udk jyKvyk jf cif;jzifh ESv;kH ? tqkw?f <uufom;ESihf aoG;aMumrsm;
tm;aumif;vmNy;D pdwaf &mud, k yf g use;f rmaysm&f iT af om vlaerIb0udk &&Srd nf/
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ausmif;oH;k pmtkyf um,ynm q|rwef;
tcef; (3)
tm;upm;ESiq
hf ufE,
T af om use;f rma&; todynmrsm;
1-1/ tm;upm;orm;rsm; 2-1/ pdwEf iS chf E¨m 3-1/ use;f rmBuchH ikd af p
twGuf vdt k yfaom use;f rmapaom aom vkyif ef; tpD
tm[m&ESihf tusK;d upm;enf;rsm; tpOfrsm; a&;qGjJ cif;
aus;Zl;rsm; 3-2/ use;f rmBuchH ikd af p
1-2/ tm;upm;orm;rsm; aom vkyif ef; tpD
\ use;f rma&; tpOfrsm;udk
twGuf oifah vsmf avhvmjcif;
aom tpm;tpm
ESihf aexdik rf yI pkH H
77
ausmif;oH;k pmtkyf um,ynm q|rwef;
um,ynmbmom&yf\ cufqpft"dyÜg,fziG q
hf ckd sufrsm;
ud,
k cf E¨mBucHh ikd rf I ( Physical Fitness) ud,
k cf E¨m tcsKd ;tpm;useí BucHh ikd rf I
ayghyg;zswv
f wfrI (Agility) vG,v
f ,
G u
f u
l l vsiv
f sijf refjref vIy&f mS ;Edik rf I
[efcsun
f rD I (Balance) vIy&f mS ;aepOf odrYk [kwf &yfaepOftcsed t f wGi;f
cE¨mud, k u
f kd vJusroGm;ap&ef xde;f odr;f Edik rf I
Muu
G o
f m;\cHEikd pf rG ;f &nf tcsed t f wdik ;f twmwpfct
k wGi;f <uufom;wpfck
(Mascular Endurance) odrYk [kwf <uufom;tkypf w k pfp\
k xyfumxyfum
vIy&f mS ;Edik rf I
pGr;f tm; (Power) ud,k cf E¨m\ tvkyv
f yk Ef ikd af om pGr;f &nf odrYk [kwf
cHEikd &f nf
vsijf refrI (Speed) wpfpw
kH pfcu
k kd jrefqefpmG vkyaf qmifEikd rf I
taMumavQmjh cif; (Stretching) vIy&f mS ;rI odrYk [kwf avhusichf ef;rsm;jyKvyk &f mwGif
toH;k jyKrnf<h uufom;udk vIy&f mS ;&vG,u f &l ef jyKvyk f
jcif;
78