Physical Education Project

NAME :- HRITURAJ BANIK

CLASS :- XII

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This is to certify that JOYSAN REANG student of class 𝑋𝐼𝐼𝑡ℎ
(Science) has successfully prepared the report on Physical
Education Project Under the guidance of Sir Mangal
Debbbarma. The report is the result of his effort and
endeavours. The report is found worthy of acceptance as
final project report for the subject Physical Education of class
𝑋𝐼𝐼𝑡ℎ(Science).

Sign. of Internal Examiner Sign. of External

Examiner

Sign. of Principle

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I would like to express a deep sense of thanks
and gratitude to my Physical Education
Teacher Sir. Mangal Debbarma for guiding
me immensely through the course of the
project.
His constructive advice & constant motivation
have been responsible for the successful
completion of his project . My sincere thank
goes to our principal Sister Aruna Jonsi for her
co-ordination in extending every possible
support for the completion of this project. I
must thanks to my classmates for their timely
help and support for completion of this
project.
Last but not the least, I would like to thank all
those who had helped directly or indirectly
towards the completion of this project.

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 HRITURAJ BANIK
Class XII(Science)

I hereby declare that the Physical Education

project has been carried out by own efforts
and fact arrived at my observations under the
guidance & motivation of subject teacher Sir.
Mangal Debbarma.

NAME :- HRITURAJ BANIK

CLASS :- XII

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 INDEX
Sl. No. Content Page No.

Practical 1

Khelo India Test 2-3

1. BMI 4-5

2. Coordination (Plate Tapping Test) 5

3. Flamingo Balance Test 6

4. BMI 7-8

5. Partial Curl Up 9

6. Push Up 9-10
7. Sit And Run Test 10

8. 600 M Run/ Walk 11

9. 50 M Dash 11-12

Practical 2

10. Obesity 14-16

11. Diabetes 17-20

12. Asthma 21-23

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 13. Hypertension 24-25

Practical 3

14. Volleyball 27-39

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 PRACTICAL 1

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 KHELO INDIA TEST
Fitness defines the ability to perform physical activity, and
encompasses a wide range of abilities. Each activity and sports
requires a specific set of skills, and so being fit for an activity or a
sport does not necessarily make you fit for another.
Fitness is generally divided into specific fitness categories or
components, and each can be tested and trained individually. The
following pages will help you do the Fitness Test Administration in
your school more effectively using Khelo India Fitness Assessment
App and viewing the School Dashboard on School Interface.
BATTERY OF TESTS
AGE GROUP 5-8 YEARS | CLASS 1 to 3:
At Primary class 1-3, children should acquire Fundamental Movement
Skills (FMS) leaving the learning of specific physical activities to later
stages. FMS provide the building blocks for many physical activities,
such as playing games, dance, and sport. Locomotor, Manipulative &
Body
Management abilities are key to success in most sports and physical
activities. Abilities of children
in class 1-3 which need to be measured and tracked are

• Body Composition (BMI)

• Coordination (Plate Tapping)
• Balance (Flamingo Balance)
Which are important for controlling the body in various situations.

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AGE GROUP: 9-18+ YEARS | CLASS 4 to 12
For Class 4 to 12, it is important for students to have an overall
physical fitness. The following Components are to be considered in
Physical Health and Fitness Profile:

• Body Composition (BMI)

• Abdominal (Partial Curl-up)
• Muscular Endurance (Push Ups for Boys, Modified Push Ups for
Girls)
• Flexibility (Sit and Reach Test)
• Cardiovascular Endurance (600 Meter Run/Walk)
• Speed (50 m Dash)

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 AGE GROUP 5-8 YEARS (CLASS 1 – 3)

BODY COMPOSITION (BMI)

Body Mass Index (BMI) is a person's weight in kilograms (or pounds)

divided by the square of height in meters (or feet). A high BMI can
indicate high body fatness. BMI screens for weight categories that
may lead to health problems, but it does not diagnose the body
fatness or health of an individual.
BMI is calculated from body mass (M) and height (H). BMI = M / (H x
H), where M = body mass in kilograms and H = height in meters.

Measuring Height

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Make sure legs are straight, arms are at sides, and shoulders are
level. Make sure the child or teen is looking straight ahead and
that the line of sight is parallel with the
floor. Take the measurement while the
child or teen stands with head, shoulders,
buttocks, and heels touching the flat
surface (wall).

Measuring Weight

• Use a digital scale. Avoid using bathroom scales that are

springloaded. Place the scale on firm flooring (such as tile or
wood) rather than carpet.
• Have the child or teen remove shoes and heavy clothing, such
as sweaters.
• Have the child or teen stand with both feet in the center of the
scale.
• Record the weight to the nearest decimal fraction.

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 COORDINATION (PLATE TAPPING)
Procedure:- The aim of this test is to assess the coordination
of arm activity and speed by measuring the time for the dominant
hand to touch two disc 80 cm apart 25
times while the other hand is fixed
between the two disc. Scoring :-
The time taken to complete 25 cycles is
recorded. Perform the test twice and
the best result is recorded.

BALANCE
(FLAMINGO BALANCE)

Procedure :- The Flamingo balance test achieves the

requirements of simplicity, low cost and it is capable for mass
investigations. In this test the subject is standing on his preferred
foot, bends his free leg backwards and grips the back of the foot with
hand on the same side, standing like a flamingo.

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Scoring :- The total number of falls or loss of balance in 60
seconds is recorded.

AGE GROUP 9-18+ YEARS (CLASS 4 -12)

BODY COMPOSITION (BMI)

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Body Mass Index (BMI) is a person's weight in kilograms (or pounds)
divided by the square of height in meters (or feet). A high BMI can
indicate high body fatness. BMI screens for weight categories that
may lead to health problems, but it does not diagnose the body
fatness or health of an individual.
BMI is calculated from body mass (M) and height (H). BMI = M / (H x
H), where M = body mass in kilograms and H = height in meters.

Measuring Height

Make sure legs are straight, arms are at sides, and shoulders are
level. Make sure the child or teen is looking straight ahead and
that the line of sight is parallel with the
floor. Take the measurement while the
child or teen stands with head, shoulders,
buttocks, and heels touching the flat
surface (wall).

Measuring Weight

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 • Use a digital scale. Avoid using bathroom scales that are
springloaded. Place the scale on firm flooring (such as tile or
wood) rather than carpet.
• Have the child or teen remove shoes and heavy clothing, such
as sweaters.
• Have the child or teen stand with both feet in the center of the
scale.
• Record the weight to the nearest decimal fraction.

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 Partial curl up

Procedure :-
• Cross your arms loosely.
• Tighten your abdomen and curl halfway up, keeping your head
in line with your shoulders.
• Hold for 5 seconds. Uncurl to lie down.
• Repeat 2 sets of 10.

Scoring :- Record the total number of curl ups. The completion

of one complete curl up counts as one.

PUSH UPS

Procedure :-
• Get down on all fours, placing your hands slightly wider than
your shoulders.
• Straighten your arms and legs.
• Lower your body until your chest nearly touches the floor.
• Pause, then push yourself back up.

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 • Repeat.

Scoring :- The total amount of push-ups in 60 seconds is

counted as the score.

SIT AND REACH

TEST

Procedure :- Sit up
straight with both arms one
hand over the top of the
other. As you exhale, reach
as far forward as you can, keeping your legs
straight. Your reach is what is measured. Take
the best of three measurements.

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Scoring :-

600 METRES RUN/WALK

Procedure :- 600 m walk and Run can be organized on track

subject runs a distance of 600 m. The subject takes a standing start
from the starting line. The subject may walk in between. However,
the objective is to cover the distance in the shortest time when he
crosses the finish line he is informed of his time.

Scoring :- the objective is to cover the distance in the shortest

time when he crosses the finish line he is informed of his time.

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50 METRE DASH

Procedure :- The test involves running a single maximum

sprint over 50 meters, with the time recorded. A thorough warm up
should be given, including some practice starts and accelerations.
Start from a stationary standing position (hands cannot touch the
ground), with one foot in front of the other.

Scoring :- Time taken for completion

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PRACTICAL 2

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 Obesity
Obesity is a condition of the body in which the amount of fat
increases to extreme levels. In other words, obesity can be defined
as the condition when an individual weight’s 20% more than the
ideal weight. Obesity is a complex disease involving an excessive
amount of body fat. Obesity isn't just a cosmetic concern. It's a
medical problem that increases the risk of other diseases and health
problems, such as heart disease, diabetes, high blood pressure and
certain cancers.
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1. Vajrasana
Procedure :-
Start by kneeling on the floor. Consider using a yoga mat for comfort.
Pull your knees and ankles together and point your feet in line with
your legs. The bottoms of your feet should face upward with your big toes
touching.
Exhale as you sit back on your legs. Your buttocks will rest on your heels
and your thighs will rest on your calves.
Put your hands on your thighs and adjust your pelvis slightly backward
and forward until you’re comfortable.
Breathe in and out slowly as you position yourself to sit up straight by
straightening your spine. Use your head to pull your body upward and
press your tailbone toward the floor.
Straighten your head to gaze forward with your chin
parallel to the floor. Position your hands palms down
on your thighs with your arms relaxed.

Benefits :-
helping keep the mind calm and stable. curing
digestive acidity and gas formation. helping to
relieve knee pain. strengthening thigh muscles.
helping to relieve back pain. strengthening sexual organs. helping in
treatment of urinary problems.

Contradictions :-
Yoga practitioners suggest avoiding Vajrasana if you have:

a knee problem or have recently undergone knee surgery.

a spinal cord condition, especially with the lower
vertebrae.
intestinal ulcers, a hernia, or any other intestinal problems such as an
ulcer or hernia.

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2. Dhanurasana
Procedure :-
You may start Dhanurasana by lying down in a Crocodile pose
(Makarasana) with feet wide apart and pointing outward. It makes your body
look like a crocodile. It is practised for relaxation in prone posture.
Lie down on your stomach, facing downwards. Bring your arms close to
the body, stretch the legs and take deep breaths to relax your spine.
While exhaling, bend your knees and point the toes close to you by
bringing your legs and feet as close as comfortably possible to your
lower back.
Slowly stretch your arms backwards and grab the right foot toe with the
right hand and the left foot toe with the left hand.
While exhaling, pull your legs upwards by raising your knees above the
floor and, at the same time, lift the chest from the floor. The arms and
hands appear like bowstrings. If you are a beginner, you may use a rolled
blanket, place it under the knees and extend your legs upward. It may
provide you with extra support.
Slowly uplift your head and tug it as far
back as possible. Allow your abdomen to
bear the weight of the body. Do not rest
either the pelvic bones or the ribs on the
floor.
While lifting the legs, do not join them at
the knees, for the legs will not be raised high enough. After full
stretch upwards, bend the thighs, knees and ankles. Maintain bow
pose for a few minutes and slowly return to the initial position.

Benefits :-
It may help strengthen the abdominal muscles and add greater flexibility
to the back.
It may enhance the blood circulation around the muscles, organs and
connective tissues.

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 It may straighten the hunched back and drooping shoulders.
It may help to tone the arms and legs.
It may help to stretch the neck, shoulders and chest muscles.
It may stimulate the organs of the neck and abdomen.
It may aid in enhancing a good body posture.
It may be useful in managing chest ailments.
It may relieve your kidney related dysfunctions.
It may ease constipation, indigestion and sluggishness of the liver.
It may work as an effective stress buster and decrease fatigue.
It may also regulate and stimulate the adrenal and thyroid glands for
maintaining the optimal functioning of the hormones in the body.

Contradiction :-
Dhanurasna should not be performed by people suffering from high
blood pressure, hernia, colitis, peptic ulcer or heart ailment. It
should also be avoided if pregnant.

DIABETES
Diabetes is a chronic disease that occurs either when the pancreas does not
produce enough insulin or when the body cannot effectively use the insulin it
produces. Insulin is a hormone that regulates blood glucose. Hyperglycaemia,
also called raised blood glucose or raised blood sugar, is a common effect of
uncontrolled diabetes and over time leads to serious damage to many of the
body's systems, especially the nerves and blood vessels.

Type 1 diabetes
Type 1 diabetes (previously known as insulin-dependent, juvenile or
childhoodonset) is characterized by deficient insulin production and requires
daily administration of insulin. In 2017 there were 9 million people with type 1
diabetes; the majority of them live in high-income countries. Neither its cause
nor the means to prevent it are known. Symptoms include excessive excretion
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of urine (polyuria), thirst (polydipsia), constant hunger, weight loss, vision
changes, and fatigue. These symptoms may occur suddenly.

Type 2 diabetes
Type 2 diabetes (formerly called non-insulin-dependent, or adult-onset) results
from the body’s ineffective use of insulin. More than 95% of people with
diabetes have type 2 diabetes. This type of diabetes is largely the result of
excess body weight and physical inactivity. Symptoms may be similar to those
of type 1 diabetes but are often less marked. As a result, the disease may be
diagnosed several years after onset, after complications have already arisen.

1. Savasana

Procedure :-
Lie on your back with your legs straight and arms relaxed at your sides.
Let your feet fall to a natural position and rest your palms facing up.
Close down your eyes.
Breathe naturally.
Allow your body to feel heavy on the ground.
Begin to release each part of your body, organ and cell, consciously
working from the soles of your feet to the crown of your head.
Relax your face, feeling your eyes drop into your sockets and the
softening of your jaw.

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 Tune in. If your mind starts to wander, bring your awareness to the
sounds around you and then try to find the
most distant sound until you find the sound
closest to you. Then tune into your breath.
Once we acknowledge the sounds from
outside, the mind is more able to let go.
To exit the pose, gently bring your awareness
back to your body. Start to wriggle your
fingers and toes. With your eyes closed, draw
your knees in and slowly roll over to your left or right side. Rest there for
a moment and with an inhale, find a comfortable seated position.
Take the peace and stillness found in this pose with you for the rest of
your day.

Benefits :-
Calms central nervous system, aiding the digestive and immune
systems.
Calms the mind and reduces stress.
Reduces headache, fatigue and anxiety.
Helps lower blood pressure.
Promotes spiritual awakening and awareness of higher consciousness.
Contradictions :-
If you are pregnant, have a respiratory ailment, or experience anxiety,
practice savasana with your head and chest raised on a bolster .
if you have a backache, lie with your back on the floor, and rest your
calves on the seat of a chair, with your thighs perpendicular to the floor.
Do not practice savasana between other asanas.

2. Surya Namaskar

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Procedure :-
there are many versions of the Surya
Namaskar poses today, the most common
ones are:
Pranamasana (Prayer pose)
Hastauttanasana (Raised arms
pose)
Hastapadasana (Standing forward
bend)
Ashwa Sanchalanasana (Equestrian pose)
Dandasana (Stick pose)
Ashtanga Namaskara (Salute with eight parts)
Bhujangasana (Cobra pose)
Adho Mukha Svanasana (Downward facing dog pose)
Ashwa Sanchalanasana (Equestrian pose)
Hastapadasana (Standing forward bend)
Hastauttanasana (Raised arms pose)
Tadasana (Mountain Pose)

Benefits :-
Helps with weight loss.
Strengthens muscles and joints.
Improved complexion.
Ensures a better functioning digestive system.
Helps combat insomnia.
Ensures regular menstrual cycle.
Useful in treatment of frozen shoulders.
Spinal cord and abdominal muscles are stretched.

Contradictions :-
Surya Namaskar should not me performed by those who have
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 Bodily
Weakness Bad
Back Pregnant
Women
High Blood Pressure
Heart problem
Arthritis

ASTHMA
A condition in which a person's airways become inflamed, narrow and swell
and produce extra mucus, which makes it difficult to breathe.
Asthma can be minor or it can interfere with daily activities. In some cases, it
may lead to a life-threatening attack.
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 1. Sukhasana

Procedure :-
Come into a seated position with the
buttocks on the floor, then cross the
legs, placing the feet directly below the
knees. Rest the hands on the knees or
the lap with the palms facing up or
down.
Press the hip bones down into the floor and reach the crown of the head
up to lengthen the spine. Drop the shoulders down and back, and press
the chest towards the front of the room.
Relax the face, jaw, and belly. Let the tongue rest on the roof of the
mouth, just behind the front teeth.
Breathe deeply through the nose down into the belly. Hold as long as
comfortable.

Benefits :-
This Asana is good for

Lower back pain linked to depression

Stress
For the heart
Blood pressure
Cholesterol
Weight management
Pregnancy

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Contradictions :-
Physical Strength and Weak Body: Students with arthritis in the knees, hips,
and feet, especially senior citizens, should avoid sitting on the floor. Those
with a slipped disc, spinal issues, weak digestion, minor backache, or knee pain
can take support of the pillow but shouldn't stay for more than 5 mins in the
pose.

2. Chakrasana
Procedure :-
First of all, lie down on your back.
Fix your hands firmly on the ground.
Then there is the medial portion of your body upwards raise it as high
as possible,
so that your body in a semicircle position.
Then keep your head downwards between your hands.
In the beginning, keep this position for one minute and then after some
days of
practice, do it for 3 to 5 minutes.

Benefits :-
It cures back pain.
It cures any pain in kidneys.
It is helpful in removing obesity.
It prevents the problem of hernia.
It stimulates the pituitary and thyroid
gland.
It cures for infertility, asthma and
osteoporosis.
It gives relief from stress and reduce depression.
The semicircle position makes the dorsal side of the body to stretch making
the
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 chest to expand. Thus more fresh oxygen is made available.

Contradictions :-
If you suffer from headache or high blood pressure you should not
perform this Asana.
Don’t far from this Asana in case of shoulder impingement.
Do not perform this Asana if you have tendonitis in the wrists.
Individuals who suffer serious spinal column alignment such as cervical
and lumbar
spondylosis should avoid the practice of this Asana.

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 HYPERTENSION
A condition in which the force of the blood against the artery walls is too high.
Usually hypertension is defined as blood pressure above 140/90, and is
considered severe if the pressure is above 180/120.

1. Tadasana

Procedure :-
Stand-up inattention position.
Lift your arms upwards and also stretch
your hands upwards.
Raise your heels and come on your toes.
Also pull up your body boards.
After some time breathe out slowly and
come to the previous position.
Repeat the same exercise 10 to 15 times.

Benefits :-
It is helpful in developing physical and mental balance.
It reduces obesity.
It cures constipation.
It cures digestive problems.
It improves body posture.
It elevates quite sciatica.
It is excellent Asana for those who want to enhance their height.
It is beneficial in treating hypertension.

Contradictions :-
If you have low blood pressure you should not practice this Asana.

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 In case of headache or insomnia you should avoid the practice of this
Asana.
Individuals, who suffer from blood circulation problems such as faulty
welds, should not perform this Asana.

2. Ardha Chakrasana

Procedure :-
Stand straight with both feet together.
Hold your hips with your hands.
Bend backwards without bending your
knees with slow inhalation.
The main in this pose for some time. Do it
two or three times.

Benefits:
It helps to make ankles, high, shoulders,
chest, spine and abdomen strong.
It relieves stress and tension.
It improves digestion.
It cures menstrual disorder.
It cures pain in legs.
It reduces fat in the waist and high.
It helps to elevate upper back pain.
It relieves stress in the neck and shoulders.

Contradictions:
Avoid this Asana in case of heap or spinal problems.
Avoid practising this Asana if you have peptic ulcer and hernia.
Ever performing this Asana if you have migraine, headache, low blood
pressure, diarrhoea and insomnia.

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PRACTICAL 3

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Volleyball is a team sport in which two teams of six players are separated by a
net. Each team tries to score points by grounding a ball on the other team's
court under organized rules. It has been a part of the official program of the
Summer Olympic Games since Tokyo 1964.

HISTORY
Volleyball was invented in 1895 by William G. Morgan, physical director of the
Young Men’s Christian Association (YMCA) in Holyoke, Massachusetts. It was
designed as an indoor sport for businessmen who found the new game of
basketball too vigorous. Morgan called the sport “mintonette,” until a
professor from Springfield College in Massachusetts noted the volleying nature
of play and proposed the name of “volleyball.” The original rules were written
by Morgan and printed in the first edition of the Official Handbook of the
Athletic League of the Young Men’s Christian Associations of North America
(1897). The game soon proved to have wide appeal for both sexes in schools,
29 | P a g e
playgrounds, the armed forces, and other organizations in the United States,
and it was subsequently introduced to other countries.
In 1916 rules were issued jointly by the YMCA and the National Collegiate
Athletic Association (NCAA). The first nationwide tournament in the United
States was conducted by the National YMCA Physical Education Committee in
New York City in 1922. The United States Volleyball Association (USVBA) was
formed in 1928 and recognized as the rules-making, governing body in the
United States. From 1928 the USVBA—now known as USA Volleyball (USAV)—
has conducted annual national men’s and senior men’s (age 35 and older)
volleyball championships, except during 1944 and 1945. Its women’s division
was started in 1949, and a senior women’s division (age 30 and older) was
added in 1977. Other national events in the United States are conducted by
member groups of the USAV such as the YMCA and the NCAA.
Volleyball was introduced into Europe by American troops during World War I,
when national organizations were formed. The Fédération Internationale de
Volley Ball (FIVB) was organized in Paris in 1947 and moved to Lausanne,
Switzerland, in 1984. The USVBA was one of the 13 charter members of the
FIVB, whose membership grew to more than 210 member countries by the
late 20th century.
International volleyball competition began in 1913 with the first Far East
Games, in Manila. During the early 1900s and continuing until after World War
II, volleyball in Asia was played on a larger court, with a lower net, and nine
players on a team.
The FIVB-sponsored world volleyball championships (for men only in 1949; for
both men and women in 1952 and succeeding years) led to acceptance of
standardized playing rules and officiating. Volleyball became an Olympic sport
for both men and women at the 1964 Olympic Games in Tokyo.
European championships were long dominated by Czechoslovakian,
Hungarian, Polish, Bulgarian, Romanian, and Soviet (later, Russian) teams. At
the world and Olympic level, Soviet teams have won more titles, both men’s
and women’s, than those of any other nation. Their success was attributed to
widespread grassroots interest and well-organized play and instruction at all
levels of skill. A highly publicized Japanese women’s team, Olympic champions
in 1964, reflected the interest of private industry in sport. Young women
working for the sponsoring company devoted their free time to conditioning,
team practice, and competition under expert and demanding coaching.
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Encouraged by the Japanese Volleyball Association, this women’s team made
its mark in international competition, winning the World Championship in
1962, 1966, and 1967, in addition to the 1964 Olympics. At the end of the 20th
century, however, the Cuban women’s team dominated both the World
Championships and the Olympics.
The Pan American Games (involving South, Central, and North America) added
volleyball in 1955, and Brazil, Mexico, Canada, Cuba, and the United States are
frequent contenders for top honours. In Asia, China, Japan, and Korea
dominate competition. Volleyball, especially beach volleyball, is played in
Australia, New Zealand, and throughout the South Pacific.
A four-year cycle of international volleyball events, recommended by the FIVB,
began in 1969 with World Cup championships, to be held in the year following
the Olympic Games; the second year is the World Championships; in the third
the regional events are held (e.g., European championships, Asian Games,
African Games, Pan American Games); and in the fourth year the Olympic
Games

RULES

The Court Dimension :

Volleyball Courts are flat horizontal playing surfaces sized for the game of
volleyball. Indoor volleyball court surfaces are required to be made of resilient
wood flooring or poured with a synthetic urethane. The size of an indoor
volleyball court is the same as an outdoor court.

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Volleyball courts are regulated at 59’ (18 m) in length with a width of 29.5' (9
m). Attack lines dividing the front and back rows are marked 9’10” (3 m)
parallel to the net. Free zones at a minimum of 9’10” (3 m) are required
around the entirety of the court with generous clearances up to 16’5” (5 m) on
the sides and 21’4” (6.5 m) in the back.

The Ball :
A volleyball is a ball used to play indoor volleyball, beach volleyball, or other
less common variations of the sport. Volleyballs are round and traditionally
consist of eighteen nearly rectangular panels of synthetic or genuine leather,
arranged in six identical sections of three panels each, wrapped around a
bladder.
A regulation volleyball should be 65-67 centimeters in circumference and
weigh 260-280 grams (9-10 oz). The ball's inside pressure
should be 0.30-0.325 kg/cm2 (4.26-4.61 psi).

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Basic rule of volleyball scoring :
side out is used as reference to an absolute rule, this is when only the serving
team can score. Although, now the meaning of side out has changed . A side
out now referred to when the receiving team gets to serve even if they get a
point or not. The scoring system was changed to the Rally system. A rally is a
sequence of playing actions that decides each point from the moment the ball
is served until the ball is out of bounds. If the serving team wins the rally they
continue to serve, and if the receiving team wins the rally they receive the
opportunity to serve.

Rally Scoring:
Rally scoring is when a team gets a point
when the other team fails to return the ball
over the net, or when the ball goes out of bounds,
commits an infraction or makes a service error.

Sideout Scoring:
When the opposing team fails to return the ball over the net, hit the ball out of
bounds, commits an infraction or make a service error, the serving team scores
a point. This also counts for the receiving team.

Rally Game Parameters:

Games are played until a team hits 25 points and at least has a two point lead
to win the set. Most games has five sets, so to win a team must have won
three out of five sets. The last set goes up to 15 points and a team must have a
two point lead to win the set. With sideout scoring, all sets are played up to 15
points and the team must at least have a two point lead. Some organizations
say that the first team to win 17 points wins the set, so in this case the two
point margin is not needed. There are numerous ways for a team to score a
point in Volleyball such as:
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 By successfully grounding the ball on the opponent’s side of the court
When the opponent hits the the ball more than 3 times before
returning the ball over the net
When the opponent hits the ball outside of the legal boundary
When the opponent’s team commits a service fault
When the opponent touches the ball on the other side before the
player’s attack hit
When the opponent touches the net while playing the ball

Libero :
The libero player was introduced internationally in 1998,[28] and made its
debut for NCAA competition in 2002.[29] The libero is a player specialized in
defensive skills: the libero must wear a contrasting jersey color from their
teammates and cannot block or attack the ball when it is entirely above net
height. When the ball is not in play, the libero can replace any back-row player,
without prior notice to the officials. This replacement does not count against
the substitution limit each team is allowed per set, although the libero may be
replaced only by the player whom he or she replaced. Most U.S. high schools
added the libero position from 2003 to 2005.
The modern-day libero often takes on the role of a second setter. When the
setter digs the ball, the libero is typically responsible for the second ball and
sets to the front row attacker. The libero may function as a setter only under
certain restrictions. To make an overhand set, the libero must be standing
behind (and not stepping on) the 3-meter line; otherwise, the ball cannot be
attacked above the net in front of the 3-meter line. An underhand pass is
allowed from any part of the court.
The libero is, generally, the most skilled defensive player on the team. There is
also a libero tracking sheet, where the referees or officiating team must keep
track of whom the libero subs in and out for. Under FIVB (Federation
Internationale de Volleyball) rules, two liberos are designated at the beginning
of the play, only one of whom can be on the court at any time.
Furthermore, a libero is not allowed to serve, according to international rules.
NCAA rules for both men and women differ on this point; a 2004 rule change
allows the libero to serve, but only in a specific rotation. That is, the libero can
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only serve for one person, not for all of the people for whom he or she goes in.
That rule change was also applied to high school and junior high play soon
after.

Recent rule change :

Other rule changes enacted in 2000 include allowing serves in which the ball touches
the net, as long as it goes over the net into the opponents' court. Also, the service
area was expanded to allow players to serve from anywhere behind the end line but
still within the theoretical extension of the sidelines. Other changes were made to
lighten up calls on faults for carries and double-touches, such as allowing multiple
contacts by a single player ("double-hits") on a team's first contact provided that they
are a part of a single play on the ball.
In 2008, the NCAA changed the minimum number of points needed to win any
of the first four sets from 30 to 25 for women's volleyball (men's volleyball
remained at 30 for another three years, switching to 25 in 2011). If a fifth
(deciding) set is reached, the minimum required score remains at 15. In
addition, the word "game" is now referred to as "set".
The Official Volleyball Rules are prepared and updated every few years by the
FIVB's Rules of the Game and Refereeing Commission.[31] The latest edition is
usually available on the FIVB's website.

SKILLS
Competitive teams master six basic skills: serve, pass, set, attack, block and
dig.[3] Each of these skills comprises a number of specific techniques that have
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been introduced over the years and are now considered standard practice in
high-level volleyball.

Serve :
A player stands behind the inline and serves the ball, in an attempt to drive it
into the opponent's court. The main objective is to make it
land inside the
court; it is also desirable to set the ball's direction, speed and
acceleration so that it becomes difficult for the receiver to
handle it properly. A serve is called an "ace" when the ball
lands directly onto the court or travels outside the court after
being touched by an opponent; when the only player on the
server's team to touch the ball is the server.
In contemporary volleyball, many types of serves are employed:

Underhand: a serve in which the player strikes the ball below the waist
instead of tossing it up and striking it with an overhand throwing
motion. Underhand serves are considered very easy to receive and are
rarely employed in high-level competitions.[32]
Sky ball serve: a specific type of underhand serve occasionally used in
beach volleyball, where the ball is hit so high it comes down almost in a
straight line. This serve was invented and employed almost exclusively by
the Brazilian team in the early 1980s and is now considered outdated.
During the 2016 Olympic Games in Rio de Janeiro, however, the sky ball
serve was extensively played by Italian beach volleyball player Adrian
Carambula. In Brazil, this serve is called Jornada nas Estrelas (Star Trek).
Topspin: an overhand serve where the player tosses the ball high and hits it
with a wrist snap, giving it top spin which causes it to drop faster than it
would otherwise and helps maintain a straight flight path. Topspin serves
are generally hit hard and aimed at a specific returner or part of the court.
Standing topspin serves are rarely used above the high school level of play.
Float: an overhand serve where the ball is hit with no spin so that its path
becomes unpredictable, akin to a knuckleball in baseball.
Jump serve: an overhand serve where the ball is first tossed high in the
air, then the player makes a timed approach and jumps to make contact
with the ball, hitting it with much pace and topspin. This is the most
popular serve among college and professional teams.[32]
Jump float: an overhand serve where the ball is tossed high enough that
36 | P a the
g e player may jump before hitting it similarly to a standing float serve.
 The ball is tossed lower than a topspin jump serve, but contact is still
made while in the air. This serve is becoming more popular among
college and professional players because it has a certain unpredictability
in its flight pattern.

Pass :

Also called reception, the pass is the attempt by

a team to properly handle the opponent's serve
or any form of attack. Proper handling includes
not only preventing the ball from touching the

court but also making it reach the position where the setter is standing quickly
and precisely.
The skill of passing involves fundamentally two specific techniques: underarm
pass, or bump, where the ball touches the inside part of the joined forearms or
platform, at waistline; and overhand pass, where it is handled with the
fingertips, like a set, above the head. Either are acceptable in professional and
beach volleyball; however, there are much tighter regulations on the overhand
pass in beach volleyball. When a player passes a ball to their setter, it's ideal
that the ball does not have a lot of spin to make it easier for the setter.

Set :

Jump set
The set is usually the second contact that a team
makes with the ball. The main goal of setting is
to put the ball in the air in such a way that it can
be driven by an attack into the opponent's court.
The setter coordinates the offensive movements
of a team, and is the player who ultimately
decides which player will actually attack the ball.
As with passing, one may distinguish between an overhand and a bump set.
Since the former allows for more control over the speed and direction of the
ball, the bump is used only when the ball is so low it cannot be properly
37 | P a g ewith fingertips, or in beach volleyball where rules regulating overhand
handled
setting are more stringent. In the case of a set, one also speaks of a front or
back set, meaning whether the ball is passed in the direction the setter is
facing or behind the setter. There is also a jump set that is used when the ball
is too close to the net. In this case, the setter usually jumps off their right foot
straight up to avoid going into the net. The setter usually stands about ⅔ of the
way from the left to the right of the net and faces the left (the larger portion of
net that the setter can see).
Sometimes a setter refrains from raising the ball for a teammate to perform an
attack and tries to play it directly onto the opponent's court. This movement is
called a "dump". This can only be performed when the setter is in the front
row, otherwise it constitutes an illegal back court attack. The most common
dumps are to 'throw' the ball behind the setter or in front of the setter to
zones 2 and 4. More experienced setters toss the ball into the deep corners or
spike the ball on the second hit.
As with a set or an overhand pass, the setter/passer must be careful to touch
the ball with both hands at the same time. If one hand is noticeably late to
touch the ball this could result in a less effective set, as well as the referee
calling a 'double hit' and giving the point to the opposing team.

Attack:
The attack, also known as the spike, is usually the third contact a team makes
with the ball. The object of attacking is to handle the ball so that it lands on the
opponent's court and cannot be defended. A player makes a series of steps
(the "approach"), jumps, and swings at the ball.
Ideally, the contact with the ball is made at the apex of the hitter's jump. At
the moment of contact, the hitter's arm is fully
extended above their head and slightly forward,
making the highest possible contact while
maintaining the ability to deliver a powerful hit.
The hitter uses arm swing, wrist snap, and a
rapid forward contraction of the entire body to
drive the ball. A 'bounce' is a slang term for a
very hard/loud spike that follows an almost
straight trajectory steeply downward into the opponent's court and bounces
very high into the air. A "kill" is the slang term for an attack that is not
returned by the other team thus resulting in a point.
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Contemporary volleyball comprises a number of attacking techniques:

Backcourt (or back row): an attack performed by a back-row player. The

player must jump from behind the 3-meter line before making contact
with the ball, but may land in front of the 3-meter line. A Pipe Attack is
when the center player in the back row attacks the ball.
Line and Cross-court Shot: refers to whether the ball flies in a straight
trajectory parallel to the sidelines, or crosses through the court in an
angle. A cross-court shot with a very pronounced angle, resulting in the
ball landing near the 3-meter line, is called a cut shot.
Dip/Dink/Tip/Cheat/Dump: the player does not try to make a hit, but
touches the ball lightly, so that it lands on an area of the opponent's
court that is not being covered by the defence.
Tool/Wipe/Block-abuse: the player does not try to make a hard spike,
but hits the ball so that it touches the opponent's block and then
bounces off-court.
Off-speed hit: the player does not hit the ball hard, reducing its speed
and thus confusing the opponent's defence.
Quick hit/"One": an attack (usually by the middle blocker) where the
approach and jump begin before the setter contacts the ball. The set
(called a "quick set") is placed only slightly above the net and the ball is
struck by the hitter almost immediately after leaving the setter's hands.
Quick attacks are often effective because they isolate the middle blocker
to be the only blocker on the hit.
Slide: a variation of the quick hit that uses a low backset. The middle
hitter steps around the setter and hits from behind him or her.
Double quick hit/"Stack"/"Tandem": a variation of quick hit where two
hitters, one in front and one behind the setter or both in front of the
setter, jump to perform a quick hit at the same time. It can be used to
deceive opposite blockers and free a fourth hitter attacking from
backcourt, maybe without block at all.

Block :-

Blocking refers to the actions taken by players standing at the net to stop or
alter an opponent's attack.
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A block that is aimed at completely stopping an attack, thus making the ball
remain in the opponent's court, is called offensive. A well-executed offensive
block is performed by jumping and reaching to penetrate with one's arms and
hands over the net and into the opponent's area. It requires anticipating the
direction the ball will go once the attack takes place.[3] It may also require
calculating the best footwork to executing the "perfect" block.
The jump should be timed so as to intercept the ball's trajectory prior to it
crossing over the plane of the net. Palms
are held deflected downward roughly 45–
60 degrees toward the interior of the
opponents' court. A "roof" is a
spectacular offensive block that redirects
the power and speed of the attack
straight down to the attacker's floor as if
the attacker hit the ball into the
underside of a peaked house roof.
By contrast, it is called a defensive, or "soft" block if the goal is to control and
deflect the hard-driven ball up so that it slows down and becomes easier to
defend. A well-executed soft-block is performed by jumping and placing one's
hands above the net with no penetration into the opponent's court and with
the palms up and fingers pointing backwards.
Blocking is also classified according to the number of players involved. Thus,
one may speak of single (or solo), double, or triple block.
Successful blocking does not always result in a "roof" and many times does not
even touch the ball. While it is obvious that a block was a success when the
attacker is roofed, a block that consistently forces the attacker away from their
'power' or preferred attack into a more easily controlled shot by the defence is
also a highly successful block.
At the same time, the block position influences the positions where other
defenders place themselves while opponent hitters are spiking.

Dig :-

Digging is the ability to prevent the ball from touching one's court after a spike
40 |attack,
or P a g e particularly a ball that is nearly touching the ground. In many
aspects, this skill is similar to passing, or bumping: overhand dig and bump are
also used to distinguish between defensive actions taken with fingertips or
with joined arms. It varies from passing, however, in that it is a much more
reflex-based skill, especially at the higher levels. It is especially important while
digging for players to stay on their toes; several players choose to employ a
split step to make sure they're ready to move in any direction.
Some specific techniques are more common in digging than in passing. A
player may sometimes perform a "dive", i.e., throw their body in the air with a
forward movement in an attempt to save the ball, and land on their chest.
When the player also slides their hand under
a ball that is almost touching the court, this
is called a "pancake". The pancake is
frequently used in indoor volleyball, but
rarely if ever in beach volleyball because the
uneven and yielding nature of the sand court
limits the chances that the ball will make
good, clean contact with the hand. When
used correctly, it is one of the more spectacular defensive volleyball plays.
Sometimes a player may also be forced to drop their body quickly to the floor
to save the ball. In this situation, the player makes use of a specific rolling
technique to minimize the chances of injuries.

TOURNAMENTS
The major tournaments for volleyball are :

FIVB Volleyball Men's Club World Championship.

FIVB Volleyball Men's World Cup.
FIVB Volleyball Women's World Cup.
FIVB Volleyball World Grand Champions Cup.

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 BIBLIOGRAPHY
www.google.com
Physical Education Practical Book
Physical Education Main Book
https://en.m.wikipedia.org/wiki/Volleyball
Guidance of Sir. Mangal Debbarma

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