PHYSICAL EDUCATION

CLASS XII
2022-2023

CHAPTER-1
MANAGEMENT OF SPORTING EVENTS

SPORTS MANAGEMENT
The term management is derived from a French term known as
manager which means to use the available things or resources
carefully and wisely.
This involves skills like planning, organizing, staffing, directing,
controlling, etc.

PARTS/PHASES OF SPORTS MANAGEMENT

P.O.S.D.C.
P- PLANNING
O- ORGANISING
S- STAFFING
D- DIRECTING
C- CONTROLLING

PLANNING- Grouping various thoughts like what, why, when, and

where together to organize activities and achieve the desired goal
with fewer mistakes is planning.
ORGANISING- This means arranging the required number of sources
to conduct an event smoothly. Sources over here mean everything
starting from manpower to venue to equipment and much more.
Different sports committees are formed because the organizer cannot
do this alone.
STAFFING- this refers to the appointment of the manpower that will
help us achieve the targets or goals set by us by planning the entire
time before the event began. The staff is selected depending on the
event’s needs and nature.
DIRECTING- directing basically means a thorough explanation of the
duties which are to be performed by the selected staff members and
placed in different sports committees. The committee members are
the ones who will go through the toughest possible situations during
the tournament and should be prepared for the same.
CONTROLLING- this is to be done by the organizing committee or the
organizer in order to keep a check on how the duties are being
performed by the members of the committee. This increases the
quality of the work being done by the members as they know that they
are being watched and lays a good impression on the participants.

SPORTS COMMITTEES
Innumerable events are organized every day by individuals as well as
various organizations. Various committees are made to keep good
control over the event and help in the smooth conduction of the
event.
The organizing committee is mainly responsible for the conduction of
the event and various committees are made under the organizing
committee. These committees have various duties assigned to them
which help in the best possible conduction of an event. These duties
include all pre-event, during-the-event, and post-event duties.
Various committees which are made for the better conduction of an
event are:

PUBLICITY COMMITTEE
This committee promotes the event to catch people’s attention via
social media, print media, etc.
TRANSPORTATION COMMITTEE
This committee is responsible for providing transportation to teams,
players, and officials from the venue.
BOARDING & LODGING COMMITTEE
This committee provides accommodation to the teams, players,
officials, etc., and keeps a check on them.
DECORATION & CEREMONY COMMITTEE
This committee is responsible for decorating the venue of matches,
also they are responsible for arrangements of the opening ceremony,
victory ceremony, etc.
REFRESHMENT & ENTERTAINMENT COMMITTEE
This committee provides refreshments to officials, players, guests, etc.
both at the venue and in the accommodation area.
Also, this committee is responsible for the performances which are to
be done during a break in the match.
RECEPTION COMMITTEE
This committee is responsible for welcoming guests both at the
opening and closing ceremony.
ENTRIES & PROGRAM COMMITTEE
This committee sends entry forms and receives them on time from
various teams and players. They prepare fixtures for the tournament
as well.

OFFICIAL COMMITTEE
This committee selects all the officials i.e., referees, scorers, linemen,
etc. for the tournament.
ANNOUNCEMENT COMMITTEE
This committee is responsible for making necessary announcements
regarding the matches during the tournament.
FIRST AID COMMITTEE
Headed by a medical officer this committee is responsible for
providing medical assistance to the injured person.
FINANCE COMMITTEE
This committee prepares the budget before the tournament and after
the tournament keeps a check on the amount spent. The sole duty of
this committee is financial management.

DUTIES
Sports committees carry out a variety of functions, which may differ
from event to event. That is, the methods of executing their duties
depend on certain factors, including the type of sports event and the
number of guests expected at the venue.
The duties are further divided into 3 parts. These parts are:
 PRE-EVENT- Before the event begins.
 DURING EVENT- During the event.
 POST EVENT- After the event is over/completed

PRE-EVENT DUTIES
 Preparation of the budget
 Fixing dates, time, venue and most importantly deciding the age
category of players or teams
 Arrangement of prizes and certificates for participants
 Preparation of ground/field/court
 Sending and receiving entry forms from teams or players on time
DURING EVENT DUTIES
 Proper arrangements for the inauguration
 Presence of required amount of equipment in the play area
 Preparation of proper scoresheet for matches
 Update of results on social media
 Making necessary announcements
POST-EVENT DUTIES
 Distribution of prizes and certificates
 Providing security refunds to the players/teams
 Payment of officials
 Preparation of reports related to the expenditure
 Update of the tournament on print media

TOURNAMENT
It is a series of matches played in order to determine a winner.

TYPES OF TOURNAMENTS
 KNOCKOUT TOURNAMENT- In this type, a team that loses gets
eliminated from the tournament.
 LEAGUE TOURNAMENT- In this type no matter whether a team
loses or wins the match they will play at least one match with
every other team in its group, pool, etc.

METHODS TO DETERMINE WINNER IN LEAGUE TOURNAMENT

 BRITISH METHOD
= Total points obtained / maximum possible points X 100

Example-
Win= 2 points
Tie= 1 point
Lose= 0 points

Team A won 7 out of 10 matches played gets 14 points (7x2)

whereas Team B won 8 matches out of 10, and will get 16 points
(8x2).

The total possible points were 20 (10x2)

As per the British method

The score of Team A

=14/20 x 100
=.7 x 100
= 70% is the final score

The score of Team B

=16/20 x 100
=.8 x 100
= 80% is the final score

TEAM B WON BECAUSE OF A HIGHER PERCENTAGE OF POINTS

OBTAINED.

 AMERICAN METHOD
 = Matches won / total number of matches X 100

Example-

Team A won 8 out of 10 matches played whereas Team B won 7

out of 10 matches played.

As per the American method

The score of Team A

= 8/10 x 100
=.8 x 100
= 80%

The score of Team B

= 7/10 x 100
=.7 x 100
= 70%

TEAM A WON BECAUSE OF HIGHER PERCENTAGE OF MATCHES

WON.

CHAPTER-2
CHILDREN AND WOMEN IN SPORTS

POSTURE
Accurately balancing our body while standing, sitting, writing, reading,
or any other action of the body is known as posture.

POSTURAL DEFORMITIES
Postural deformity means not having proper alignment of the body
parts. An individual who has a postural deformity cannot perform his
work efficiently.
ROUND SHOULDERS
In this along with the curvature of the upper back, the shoulders also
depress inward.
This is very similar to kyphosis.
CAUSES
• Heavy loads on shoulders
• Sitting improperly for long hours
• Lying on sides for long durations
REMEDIES
• Pull-ups
• Planks
• Seated rows

KYPHOSIS
It is the curvature of the upper back. In this deformity, the upper
back bends forward.
CAUSES
• Malnutrition
• Working leaning forward for long durations
• Carrying heavy loads on shoulders
REMEDIES
 • Proper diet
• Avoid carrying heavy loads on shoulders
• Upper back foam rolling
LORDOSIS
It is the depression of the lower back. In this deformity, the lower
back of the individual comes forward. This is also known as hollow
back.
CAUSES
• Improper sleeping furniture
• Obesity
• Weak lower back muscles
REMEDIES
• Crunches
• Halasana
• Proper sleeping furniture

SCOLIOSIS
It is the lateral deviation of the spine. In this, the spine either
deviates on the left or the right.
CAUSES
• Wrong standing posture
• Rickets
• Osteoporosis
REMEDIES
 • Swimming
• Proper nutritional intake
• Avoid carrying heavy loads on the shoulder
KNOCK KNEES
In this deformity, the distance between knees reduces as they stick to
each other. In this type, knees become an obstacle to each other and
make it difficult for an individual to walk, run, etc.
CAUSES
• Obesity
• Rickets
• Forced to walk at an early age
REMEDIES
• Adequate calcium in the diet
• Padmasana
• Horse riding

BOW LEGS
It is a deformity of the knees, in this, the distance between the knees
increases more than required. This is generally seen in footballers,
volleyballers, etc.
CAUSES
• Excessive and improper training
• Abnormal bone development
• Rickets
REMEDIES
• Proper training schedule
• Vitamin D-rich diet
• Swimming
FLAT FOOT
This is a deformity of the feet in which the arch of the feet is missing.
CAUSES
• Obesity
• Ankle injuries
• Genetical
REMEDIES
• Roll a golf ball with your feet
• Transfer marbles from one plate to another with the thumb
and index finger of the leg.
• Wooden piece to be placed in footwear while walking

MENARCHE
Menarche is the first menstrual cycle or first menstrual bleeding in
females.

MENSTRUAL DYSFUNCTION
Menstrual dysfunction is a disorder or irregular condition in a
women’s menstrual cycle.
TYPES OF MENSTRUAL DYSFUNCTION
 MENSTRUAL
DYSFUNCTION

OLIGOMENORRHEA DYSMENORRHEA AMENORRHEA

• OLIGOMENORRHEA- Abnormal or scanty menstruation cycle is

known as oligomenorrhea.
• DYSMENORRHEA- lower abdominal cramps or pain during the
menstrual cycle is called dysmenorrhea.
• AMENORRHEA- the absence of menstrual cycle in females of
age 18 or above is amenorrhea.

OSTEOPOROSIS
In this, the bones of the female athlete grow weaker as the bones start
losing minerals as well as the chances of fractures also increase in this.
Habits like irregular diet consumption as well as very low calcium in
the diet are the main causes of this very problem.

FEMALE ATHLETE TRIAD

 FEMALE
ATHLETE TRIAD

EATING
OSTEOPOROSIS AMENORRHEA
DISORDER

OSTEOPOROSIS
In this, the bones of the female athlete grow weaker as the bones start
losing minerals as well as the chances of fractures also increase in this.
Habits like irregular diet consumption as well as very low calcium in
the diet are the main causes of this very problem.

EATING DISORDER
An eating disorder is a mental disorder defined by abnormal eating
habits that negatively affect a person's physical or mental health.
This is further divided into two types:
 BULIMIA NERVOSA
 ANOREXIA NERVOSA

BULIMIA NERVOSA
Commonly known as “BULIMIA”, is an eating disorder in which firstly
one eats a large amount of food losing control over the diet, and then
to avoid gaining weight tries to vomit it out.
ANOREXIA NERVOSA
ANOREXIA NERVOSA is an emotional disorder in which one has a
desire to lose weight by refusing to eat. Lack of appetite or loss of
appetite is seen in this disorder.
AMENORRHEA
This is the absence of the menstrual cycle in females of age 18 or
above. This can occur due to excessive training as well as by lifting
heavy weights for long durations.

CHAPTER-3
YOGA AND LIFESTYLE

OBESITY
A condition of the body in which the amount of fat increases to an
extreme level. It can be checked by calculating the BMI of an
individual.
BMI= weight (in kgs)/height2 (in mts.)
The W.H.O. has set a criterion for the classification of humans into
different categories depending on their BMI.

CRITERION SET BY W.H.O.

CATEGORY BMI

Underweight Less than

18.5

Normal weight 18.5 – 24.99

Overweight 25.0 – 29.99

Obesity class I 30-34.99

Obesity class II 35-39.99

Obesity class III 40.0 and above

TADASANA
PROCEDURE
1. Stand in attention position.
2. Lift and stretch your arms up with elbows straight.
 3. Simultaneously with hands, pull your body up.
4. Relax after a few seconds and repeat 10 to 15 times.
BENEFITS
1. Reduces obesity.
2. Cures constipation.
3. Improves body posture.
4. Helps in enhancing height.
CONTRAINDICATIONS
1. Avoid this asana if suffering from insomnia.
2. Avoid this if suffering from faulty blood valves.
KATICHAKRASANA
PROCEDURE
1. Stand straight on the ground with both feet one foot apart.
2. Both arms should be outstretched in front of the chest with palms facing
each other.
3. Take the arms towards the right side of your body as far as possible and
twist your body from the waist to the right side and vice versa.
4. Perform the complete cycle 5 to 10 times.
BENEFITS
1. It strengthens the waist muscles.
2. It helps in relieving constipation.
3. It burns extra calories and fats.

CONTRAINDICATIONS
1. It should be avoided by women during pregnancy.
2. If suffering from hernia, slipped disc, avoid this asana.
PAWANMUKTASANA
PROCEDURE
1. Lie down on your back.
2. Take a deep breath in and while exhaling bring your knees
closer to your chest and hold tight.
3. Simultaneously press your thighs against your abdomen.
4. Lose grip while inhaling and tighten while exhaling.
BENEFITS
1. Eases lower back muscles
2. Reduces the fat from thighs, abdomen & buttocks
3. Relieves gas from the digestive system by massaging the organs
4. Removes constipation
CONTRAINDICATIONS
1. Avoid this if suffering from heart problems, slipped disc, etc.
2. Women in maternity should avoid this asana.
MATSYASANA
PROCEDURE
1. Sit with legs crossed as in Sukhasana.
2. Lie down on the back with legs crossed.
3. Holding your toes make an arch behind.
4. Slowly come up after at least 10 seconds & repeat.
BENEFITS
1. Cures back pain & knee pain.
2. Helpful in treating diabetes.
 3. Relieves tension from the neck and shoulders.
4. Improves body posture.
CONTRAINDICATIONS
1. Avoid this asana if suffering from insomnia.
2. Avoid this asana if suffering from a back injury.
HALASANA
1. Lie in a supine position with palms down.
2. Raise your legs up to 90° keeping them vertical and straight.
3. Raise the trunk and lower the legs over the head.
4. Your toes should touch the ground. Hold this position for at least 60
seconds.

BENEFITS
1. It tones the legs and improves flexibility.
2. It helps to manage diabetes.
3. It strengthens the immune system.
CONTRAINDICATIONS
1. Women should avoid this asana during pregnancy.
2. Avoid it in case of sciatica problems.

PACHIMOTTANASANA
PROCEDURE
1. Sit on the ground with legs extended & straight.
2. Hold your toes with your hands keeping the knees straight.
3. Simultaneously touch your head to the knees & hold for 10 sec.
4. Bring your body up slowly and repeat.
BENEFITS
1. Good remedy for constipation.
2. Reduces obesity.
 3. Backbone becomes strong and flexible.
4. Cures gastric problems.
CONTRAINDICATIONS
1. Avoid this asana if suffering from respiratory diseases.
2. Do this under expert supervision if suffering from back pain.
ARDHMATSYENDRASANA
PROCEDURE
1. Left heel is to be kept under the thigh & right leg is crossed
over the left thigh.
2. Hold the right toe with your left hand and turn your back and
head towards your right.
3. Same is to be done on the other side as well.
BENEFITS
1. Makes back more flexible.
2. Helps in improving digestion.
3. Helps in reducing diabetes.
4. Helpful in treating sinusitis, constipation, etc.
CONTRAINDICATIONS
1. Women in maternity should avoid this.
2. People suffering from thyroid as well as hernia should avoid
this.
3. People suffering from sciatica or slipped disc should do this
very carefully.
DHANURASANA
 1. Lie down in a prone position with palms facing up and lift your
feet off the ground by bending your knees.
2. Hold your ankles gently and raise your thighs, head and chest
as high as you can. Stretch and bring the toes or ankles towards
your head.
3. Look upward and hold this pose for at least 15 seconds.
4. Exhale and release the pose. Relax for a few seconds and then
repeat the pose.
BENEFITS

1. It relieves menstrual discomfort and constipation.

2. It helps in reducing back pain.
3. It helps to reduce excess fats around the belly.
CONTRAINDICATIONS

1. Avoid it in case of abdominal surgery in the recent period.

2. Women should avoid practicing this pose during pregnancy.

USTRASANA
PROCEDURE
1. Kneel on your knees on the ground, with your legs hip-width
apart.
2. Place your hands on your hip. Your knees should be in line with
your shoulders.
3. Bend backward, and place the right palm on the right heel the
and left palm on the left heel.
4. Do not strain your neck but keep it in a neutral position.
Remain in this posture for 30 to 60 seconds.

BENEFITS
1. It stimulates the thyroid gland.
2. Helpful in reducing fats over the abdomen and hips.
 3. Helpful in reducing various digestive problems.
4. Helpful in getting rid of menstrual discomforts.
CONTRAINDICATIONS
1. In case of migraine, it should be avoided
2. Avoid this asana if suffering from a weak back or injured back.
SURYA BHEDANA PRANAYAMA
PROCEDURE
1. Sit in Padmasana and keep your head and spine erect your with
eyes closed.
2. Close your left nostril with your ring finger and little finger.
Now, start inhalation slowly and deeply through your right
nostril.
3. Then close your right nostril with the thumb of your right hand.
Then exhale through your left nostril slowly. This is one cycle.
4. Repeat the same process for 5 to 10 times.
BENEFITS
1. It cures gas problems.
2. Helpful in reducing anxiety, depression and other mental
illness.
3. Removes the impurities of blood and cures skin diseases.
4. Best breathing exercise for cold and cough.
CONTRAINDICATIONS
1. Should be avoided in summer.
2. Should be avoided if you are suffering from higher blood
pressure or heart disease.

DIABETES
When there is a high level of blood sugar level due to the body’s
inability to use insulin (hormone) it is then said to be diabetes. It is
further divided into two types:
Type I- the pancreas fails to produce insulin and it is injected into the
person’s body to lower sugar levels. Fewer cases of this are found.
Type II- in this insulin is produced but the body is unable to use it
properly. More cases of this type are found.
KATICHAKRASANA
PROCEDURE
1. Stand straight on the ground with both feet one foot apart.
2. Both arms should be outstretched in front of the chest with palms facing
each other.
3. Take the arms towards the right side of your body as far as possible and
twist your body from the waist to the right side and vice versa.
4. Perform the complete cycle 5 to 10 times.
BENEFITS
1. It strengthens the waist muscles.
2. It helps in relieving constipation.
3. It burns extra calories and fats.
CONTRAINDICATIONS
1. It should be avoided by women during pregnancy.
2. If suffering from hernia, slipped disc, avoid this asana.

PAWANMUKTASANA
PROCEDURE
1. Lie down on your back.
2. Take a deep breath in and while exhaling bring your knees
closer to your chest and hold tight.
3. Simultaneously press your thighs against your abdomen.
4. Lose grip while inhaling and tighten while exhaling.
BENEFITS
1. Eases lower back muscles
2. Reduces the fat from thighs, abdomen & buttocks
3. Relieves gas from the digestive system by massaging the organs
4. Removes constipation
CONTRAINDICATIONS
1. Avoid this if suffering from heart problems, slipped disc, etc.
2. Women in maternity should avoid this asana.
BHUJANGASANA
PROCEDURE
1. Lie in the prone position.
2. With your hands on the sides of your chest raise your upper
body slowly, and hold this for a few seconds.
3. Legs are to be kept straight & face up.
4. Slowly bring the body down & repeat.
BENEFITS
1. Cures liver diseases.
2. Reduces obesity
3. Cures gastric disorders.
4. Strengthens the backbone and muscles of the arms.
CONTRAINDICATIONS
1. Women in maternity should avoid this.
2. Avoid this if suffering from a hernia, back injuries, etc.
SHALABHASANA
PROCEDURE
1. Lie down in a prone position with hands back and on sides.
2. Making fists or normally placing both hands under the
respective thighs simultaneously raise your legs.
3. Hold this position for at least a minute and slowly come down.
4. Repeat this at least 2 to 3 times.
BENEFITS
1. Prevents diabetes.
2. Reduces belly fat.
3. Relieves stress from the thighs & hip muscles.
4. Reduces lower back pain.
CONTRAINDICATIONS
1. Avoid this asana in case of high blood pressure.
2. Avoid this if suffering from severe back injury.
DHANURASANA
1. Lie down in a prone position with palms facing up and lift your
feet off the ground by bending your knees.
2. Hold your ankles gently and raise your thighs, head and chest
as high as you can. Stretch and bring the toes or ankles towards
your head.
3. Look upward and hold this pose for at least 15 seconds.
4. Exhale and release the pose. Relax for a few seconds and then
repeat the pose.

SUPTA VAJRASANA
PROCEDURE
1. Sit comfortably in Vajrasana and keep your palms on the floor
beside the buttocks.
2. Using the support of your arms bend backward till you can.
3. Place your head on the floor. Your hands should rest at the
sides.
4. Repeat this process 3 to 5 times, it can be enhanced for 8 to 10
times.
BENEFITS
1. It improves kidney and liver functions.
2. It reduces the risk of cardiovascular diseases.
3. It is helpful in making the spine flexible.
4. It relieves constipation and digestive ailments.
CONTRAINDICATIONS
1. You should not do this asana if you are suffering from ulcer or
hernia.
2. Those who are suffering from neck and knee problems should
not practice this asana.
PACHIMOTTANASANA
PROCEDURE
1. Sit on the ground with legs extended & straight.
2. Hold your toes with your hands keeping the knees straight.
3. Simultaneously touch your head to the knees & hold for 10 sec.
4. Bring your body up slowly and repeat.
BENEFITS
1. Good remedy for constipation.
2. Reduces obesity.
 3. Backbone becomes strong and flexible.
4. Cures gastric problems.
CONTRAINDICATIONS
1. Avoid this asana if suffering from respiratory diseases.
2. Do this under expert supervision if suffering from back pain.
ARDHMATSEYENDRASANA
PROCEDURE
1. Left heel is to be kept under the thigh & right leg is crossed
over the left thigh.
2. Hold the right toe with your left hand and turn your back and
head towards your right.
3. Same is to be done on the other side as well.
BENEFITS
1. Makes back more flexible.
2. Helps in improving digestion.
3. Helps in reducing diabetes.
4. Helpful in treating sinusitis, constipation, etc.
CONTRAINDICATIONS
1. People suffering from thyroid as well as hernia should avoid
this.
2. People suffering from sciatica or slipped disc should do this
very carefully.

MANDUKASANA
PROCEDURE
1. Sit comfortably in Vajrasana with fists with each of your hands
and your thumbs should be inside.
2. With the fingers while pressing the navel with your both fists,
exhale and bend forward.
3. Look forward while bending and hold your breath as long as
you can and maintain this pose.
4. Slowly come to the starting position (Vajrasana) and repeat the
same process 3 to 4 times.
BENEFITS
1. Prevents heart ailments like stroke, high cholesterol and
blockage in arteries.
2. It helps in relieving constipation
3. Improves the body’s digestive functions
4. It helps in improving the production of insulin in the body.
CONTRAINDICATIONS
1. Avoid this asana if you are suffering from severe backache.
2. Avoid it if you have undertaken surgery around the abdomen.
GOMUKHASANA
PROCEDURE
1. Bend and sit on the left leg.
2. Bend the right leg and place the right thigh on the left thigh.
3. Fold the left hand back over the left shoulder.
4. Fold the right hand back under the right shoulder and clasp the
fingers.

BENEFITS
 1. Strengthens the leg muscles.
2. Improves the flexibility of the arms.
3. Increases mobility of the shoulder joints.
4. Helps in treating sciatica.
CONTRAINDICATIONS
1. Avoid if suffering from back, shoulder, or knee pain.
2. Avoid this asana if suffering from a hip injury.
YOGMUDRA
PROCEDURE
1. Sit in padmasana pose on the floor with eyes closed.
2. Take a deep breath and bring your hands behind the back and
hold the left wrist with the right hand.
3. Bend forward and try to touch the floor in front of you with the
forehead or the nose.
4. Exhale while bending forward. Your spine should be kept
straight. Remain in this position as long as you can and practice
this asana 3 to 4 times.
BENEFITS
1. It helps to strengthen the digestive organs.
2. It helps to bring enhanced flexibility to the spine, back and hips.
3. It helps to relieve constipation.
4. It can also treat lower back pain, sciatica pain and shoulder
disorders.
CONTRAINDICATIONS
1. Pregnant women should avoid the practice of this asana
2. Avoid the practice of this asana if you are suffering from severe
hip and knee problems.
USTRASANA
PROCEDURE
1. Kneel on your knees on the ground, with your legs hip-width
apart.
2. Place your hands on your hip. Your knees should be in line with
your shoulders.
3. Bend backward, and place the right palm on the right heel the
and left palm on the left heel.
4. Do not strain your neck but keep it in a neutral position. Remain
in this posture for 30 to 60 seconds.
BENEFITS
1. It stimulates the thyroid gland.
2. Helpful in reducing fats over the abdomen and hips.
3. Helpful in reducing various digestive problems.
4. Helpful in getting rid of menstrual discomforts.
CONTRAINDICATIONS
1. In case of migraine, it should be avoided
2. Avoid this asana if suffering from a weak back or injured back.
KAPALBHATI PRANAYAM
PROCEDURE
1. Sit in a cross-legged position with back straight with hands
resting on knees.
2. Slowly and deeply inhale effortlessly through both nostrils while
expanding abdomen.
3. Exhale through nose while pulling the abdomen in, relax and the
lungs will automatically be filled with air.
4. Having performed 10 to 15 quick exhalation and natural
inhalation, inhale and exhale deeply.
BENEFITS
 1. Increases the capacity of lungs and strengthens them.
2. Helps to cure asthma and sinus.
3. It relieves anxiety and tension.
4. It increases endorphins which is a mood elevator.
CONTRAINDICATIONS
1. Pregnant women should avoid practising Kapalbhati.
2. should not be done if you have a weak digestive system.
ASTHMA
A lung disease that causes difficulty in breathing as the air passage
gets narrow and, in some cases, it even gets blocked. In some cases of
asthma, the air passage swells up and produces more mucus, making
it difficult to breathe and, in some cases, even causing death.
The individuals suffering from this should not be allowed to do high-
speed activities. This is a genetical disease which can be prevented as
well as cured by doing these asanas:
SUKHASANA
PROCEDURE
1. Sit with legs crossed and the left feet on the right thigh and vice
versa.
2. Place both hands on the respective knees.
3. Index finger and thumb to be joined and the rest of the fingers
are to be kept straight.
4. Deep breathe in and out & relax.

BENEFITS
1. Reduces mental fatigue.
2. Increases peace of mind.
 3. Improves body posture.
4. Spreads calmness throughout the body.
CONTRAINDICATIONS
1. Avoid this asana if the knee or hip is injured.
2. Take proper care while performing this asana if suffering from a
slipped disc.
CHAKRASANA
PROCEDURE
1. Lie on the back and fix your hands on the ground right beside
your ears.
2. Slowly raise the middle part of the body upwards as high as
possible.
3. Head is to be held between the hands.
4. Hold it for 15 seconds at least and slowly lie down again.
BENEFITS
1. Cures back pain
2. Helps in reducing obesity
3. Prevents hernia
4. Cures asthma & osteoporosis
CONTRAINDICATIONS
1. Avoid this asana if suffering from spinal problems.
2. Avoid this asana if suffering from high blood pressure.

GOMUKHASANA
PROCEDURE
 5. Bend and sit on the left leg.
6. Bend the right leg and place the right thigh on the left thigh.
7. Fold the left hand back over the left shoulder.
8. Fold the right hand back under the right shoulder and clasp the
fingers.
BENEFITS
5. Strengthens the leg muscles.
6. Improves the flexibility of the arms.
7. Increases mobility of the shoulder joints.
8. Helps in treating sciatica.
CONTRAINDICATIONS
3. Avoid if suffering from back, shoulder, or knee pain.
4. Avoid this asana if suffering from a hip injury.
PARVATASANA
PROCEDURE
1. Sit on the ground with legs crossed as in Sukhasana or normally
if a beginner.
2. Raise both hands above the head and join the palms slowly.
3. Elbows are to be kept straight and so is the spine.
4. Feel the stretch on the sides, shoulders & hands.

BENEFITS
1. Helps in enhancing height.
2. Reduces fat from the sides.
 3. Reduces back pain.
4. Beneficial in the case of asthma.
CONTRAINDICATIONS
1. Avoid this asana if suffering from a hip or back injury.
2. Avoid this asana if suffering from a shoulder injury.
BHUJANGASANA
PROCEDURE
1. Lie in the prone position.
2. With your hands on the sides of your chest raise your upper body
slowly, hold this for a few seconds.
3. Legs are to be kept straight & face up.
4. Slowly bring the body down & repeat.
BENEFITS
1. Cures liver diseases.
2. Reduces obesity
3. Cures gastric disorders.
4. Strengthens the backbone and muscles of the arms.
CONTRAINDICATIONS
1. Women in maternity should avoid this.
2. Avoid this if suffering from a hernia, back injuries, etc.

PASCHIMOTTANASANA
PROCEDURE
1. Sit on the ground with legs extended & straight.
 2. Hold your toes with your hands keeping the knees straight.
3. Simultaneously touch your head to the knees & hold for 10 sec.
4. Bring your body up slowly and repeat.
BENEFITS
1. Good remedy for constipation.
2. Reduces obesity.
3. Backbone becomes strong and flexible.
4. Cures gastric problems.
CONTRAINDICATIONS
1. Avoid this asana if suffering from respiratory diseases.
2. Do this under expert supervision if suffering from back pain.
MATSYASANA
PROCEDURE
1. Sit with legs crossed as in Sukhasana.
2. Lie down on the back with legs crossed.
3. Holding your toes make an arch behind.
4. Slowly come up after at least 10 seconds & repeat.
BENEFITS
1. Cures back pain & knee pain.
2. Helpful in treating diabetes.
3. Relieves tension from the neck and shoulders.
4. Improves body posture.
CONTRAINDICATIONS
1. Avoid this asana if suffering from insomnia.
2. Avoid this asana if suffering from a back injury.

HYPERTENSION
Many people around the world are suffering from hypertension. Yes,
it increases as age progresses or we can say as a person grows old the
level of hypertension increases. High blood pressure is known as
hypertension. Not only the aged population but middle-aged and in
some cases even youngsters are suffering from hypertension. Faulty
lifestyles and lack of patience are one of the most common causes of
this. Various asanas help cure diseases, some of them are:
TADASANA
PROCEDURE
1. Stand in attention position.
2. Lift and stretch your arms up with elbows straight.
3. Simultaneously with hands, pull your body up.
4. Relax after a few seconds and repeat 10 to 15 times.
BENEFITS
1. Reduces obesity.
2. Cures constipation.
3. Improves body posture.
4. Helps in enhancing height.
CONTRAINDICATIONS
1. Avoid this asana if suffering from insomnia.
2. Avoid this if suffering from faulty blood valves.

VAJRASANA
PROCEDURE
1. Kneel on the floor/mat.
 2. Place both palms on the respective knees.
3. Keep the upper body straight and aligned.
4. Breathe evenly and slowly.
BENEFITS
1. Improves concentration.
2. Removes postural defects.
3. Cures mental stress.
4. Reduces constipation.
CONTRAINDICATIONS
1. People having joint pain should avoid this.
2. People having spinal problems should avoid this.
PAWANMUKTASANA
PROCEDURE
1. Lie down on your back.
2. Take a deep breath in and while exhaling bring your knees closer
to your chest and hold tight.
3. Simultaneously press your thighs against your abdomen.
4. Lose grip while inhaling and tighten while exhaling.
BENEFITS
1. Eases lower back muscles.
2. Reduces the fat from thighs, abdomen & buttocks.
3. Relieves gas from the digestive system by massaging the organs.
4. Removes constipation.
CONTRAINDICATIONS
 1. Avoid this if suffering from heart problems, slipped disc, etc.
2. Women in maternity should avoid this asana.
ARDHA CHAKRASANA
PROCEDURE
1. Stand straight with feet together.
2. Place your hands right on the hips.
3. Bend backward without bending your knees with slow
inhalation.
4. Hold this pose for a while and repeat it 2 to 3 times.
BENEFITS
1. Strengthens shoulders, arms, chest & abdomen.
2. Improves digestion.
3. Reduces fat from thighs & waist.
4. Releases stress from the neck & shoulder.
CONTRAINDICATIONS
1. Avoid this asana if suffering from diarrhea.
2. Avoid this asana if suffering from spinal problems.
SHAVASANA
PROCEDURE
1. Lie down in a supine position.
2. Keep the limbs straight and relaxed.
3. Breathe in deep with your eyes closed.
4. Feeling completely relaxed stay in this position for at least 10 to
12 mins.
BENEFITS
1. Controls high blood pressure.
2. Relieves mental stress.
3. Relaxes the entire body.
4. Repairs the cells & tissues of the body.
CONTRAINDICATIONS
1. THIS ASANA CAN BE DONE BY ANYONE SUFFERING FROM ANY
PROBLEM & HAS NO CONTRAINDICATIONS.

CHAPTER-4
PHYSICAL EDUCATION & SPORTS FOR DIVYANG (CWSN)
PARALYMPICS
The Paralympic Games or Paralympics are a series of international
multi-sport events involving athletes with a range of disabilities. Only
disabled athletes are allowed to participate in these games.
The name Paralympics is made from the combination of two words
i.e., “paraplegic” meaning paralysis of lower legs and body, and
Olympic which we know is the largest sporting event in the world.
The event is held right after every four years and right after the
Olympic games as the same city being the host.

INTERNATIONAL PARALYMPIC COMMITTEE

INTERNATIONAL PARALYMPIC COMMITTEE is an international non-
profit organization and the global governing body (Just like the I.O.C.)
but for the Paralympics. Found way back in 1989, the headquarter of
the committee is located in Bonn, Germany.
Andrew Parsons from Brazil is the president of the International
Paralympic Committee.
The mission of I.P.C. is to enable Paralympic athletes to achieve
sporting excellence and inspire the world.

SPECIAL OLYMPICS
This event was started by Eunice Kennedy Shriver who was sister of
John. F Kennedy the former president of the USA. Eunice felt that
children who suffer from intellectual disabilities are much more
capable as compared to what they look like. She also said that the
individuals who are suffering from intellectual disabilities can be great
athletes and also, and they can grow both mentally and physically with
the help of sports.
SPECIAL OLYMPICS INTERNATIONAL
Special Olympics International is the governing body of the global
Special Olympics movement. Special Olympics International is
responsible for maintaining and implementing the Special Olympics
General Rules, which include the requirements and policies that guide
all levels of the movement.
The headquarters is located in Washington, D.C. United states, and the
Chairman of the body is Timothy Shriver whereas Mary Davis being
the CEO.

DEAFLYMPICS
This is an elite-level event sanctioned by the I.O.C. in which only the
deaf athletes participate which were previously known as the world
games for deaf. The first games, held in Paris in 1924, were also the
first-ever international sporting event for athletes with any sort of
disability. The event is also held after every 4 years. These games are
also divided into summer and winter Deaflympics.
C.I.S.S. (Comité International des Sports des Sounds)
The organization was founded in Paris by Eugène Rubens-Alcais, who
organized the first "International Silent Games" in 1924. Alcais was
himself deaf and was the president of the French Deaf Sports
Federation.
CISS, now also called ICSD which stands for International Committee
of Sports for the Deaf, the committee is led by Gustavo de Araujo
Perazzolo from Brazil and is headquartered in Lausanne, Switzerland.

ADVANTAGES OF PHYSICAL ACTIVITY

Physical activity is an important step you can take to improve your
health and quality of life. Regular physical activity may help prevent or
delay many health problems. Being active may help you look and feel
better, both now and in the future. Physical activity also helps to
reduce body fat by building or maintaining muscle mass. When
physical activity is combined with proper nutrition, it can help control
weight and prevent obesity, a major risk factor for many diseases.

PHYSICAL IMPROVEMENT
Exercise helps us in increasing the amount of strength of the muscles.
It also helps in increasing as well as maintaining flexibility & it builds
neuromuscular coordination of an individual. When one has a good
amount of physical fitness components, the lifespan of that very
individual increases.

MENTAL IMPROVEMENT
The entire world is under stress as, life has become fast and there is
not much time to spare for family, household activities, and much
more. An individual who is disabled already is living under stress and
performing exercise or a good physical activity helps in releasing a
brain chemical called “endorphin” which is also called the happy
chemical. This automatically reduces the amount of stress one has in
his/her mind.

INCREASED CONFIDENCE
When these students or individuals are involved in an activity that
requires good physical involvement and, fortunately, they can
contribute, it motivates them. “Yes, I have done it and I can do it many
more times” when this thing comes to the mind of these students the
amount of confidence, they have will be unmatched.
COGNITIVE DEVELOPMENT
These individuals learn things that cannot be taught in normal
classrooms in sports. When one participates in sports learns to make
decisions quickly and when the quickly made decision proves to be
right, it automatically motivates him/her to participate in more and
more physical activities.

SOCIAL DEVELOPMENT
Sports are one of the best ways to have social interaction. One when
meets different people in one go and also learns to communicate with
them develops socially. Also, an individual learns to cooperate with
various individuals for achieving the desired and the common goal of
being victorious.

We have now discussed the benefits of physical activities or exercise

to diving but can the activities of both the diving as well as the normal
individuals be the same?
The answer to this very question is a NO.
Let us now check what changes can be made to the activities to make
them accessible for diving.

MODIFIED EQUIPMENT
Changes in the size, weight, colour, and shape can be done to make
the activity look more attractive as well as it will become easier for
them to use all the required and necessary equipment.
PLAYING ENVIRONMENT
The play area needs some modifications if the diving is supposed to
play. The size of the play area i.e., the ground, field, and court can be
reduced. The height of the net may also be lowered as well as more
lights can be used for making the play area look brighter.

MODIFIED RULES
With the change in equipment and change in the playfield, the rules
also require some modifications. Rules should be made a bit easier, as
well as flexibility shall be given for making things more interesting for
the participants. Rules of the games are to be set as per the
capabilities of the participants.

TRAINING OF EDUCATORS
All the teachers, officials, and volunteers should go under a specifically
designed training program for these very games. Dealing with these
students or participants is a task that’s to be done with utmost
sincerity and dedication keeping every little detail in mind.

MEDICAL SAFETY
Specialized medical experts should be present at the site of the games
at all times. The participants are not professionals and many of them
might be highly injury-prone so, to avoid any sort of mishappening we
require the presence of medical experts.

CHAPTER-5
SPORTS & NUTRITION
BALANCED DIET
It is a diet that consists of all the essential nutrients in an adequate
amount. This diet does not focus on a single micro or macronutrient.

NUTRITION
The processes through which food is consumed, digested, and by
which energy is taken from the food is known as nutrition. This process
involves different other processes like ingestion, digestion,
absorption, etc.

NUTRIENTS
Chemical substances which provide us with energy are known as
nutrients. These are further divided into two types i.e., Macro &
Micronutrients.

MACRONUTRIENTS
These are the nutrients required in large amounts in our bodies. The
types of macronutrients are: -
• Proteins
• Fats
• Carbohydrates
• Water

PROTEINS
 Large molecules are also known as the building blocks of the
muscles.
  Best and easily available sources of proteins are soya bean,
pulses, etc. for vegetarians & chicken, egg whites, etc. for non-
vegetarians.
 These are comprised of Carbon, Hydrogen, Oxygen, Nitrogen,
and Sulphur (sometimes).
 Protein requires at least 9 amino acids (molecules that form to
make proteins) and a maximum of 23 for their formation.
FATS
 Important compounds for the body also keep us warm and
protect organs of the body.
 Further divided into two types saturated (bad) & unsaturated
(good).
 The best possible and easily available sources of fats are butter,
cheese, red meat, egg yolks, etc.
 Fats are made up of 76% carbon, 12% oxygen, and 12%
hydrogen.
CARBOHYDRATES
 These are known as the quickest sources of energy.
 The best possible and easily available sources of carbohydrates
are sweet potato, banana, boiled potato, boiled rice, etc.
 Carbohydrates are further divided into simple (easy to digest)
and complex carbohydrates (take time indigestion).
 Simple carbohydrates are water-soluble and sweet, known as
sugars as well.

Simple carbohydrates are divided into: -

 GLUCOSE: simple sugar, an important energy source.
  FRUCTOSE: sweeter than glucose, found in fruits and honey.
 GALACTOSE: similar to glucose, formed by the breakdown of
lactose, found in milk and milk products mainly.
 SUCROSE: commonly known as table sugar, a combination of
fructose and glucose, found naturally in fruits.
 MALTOSE: found mainly in grains and cereals, sometimes
cooking can also increase the content of maltose in food.
 LACTOSE: found in milk, made up of simple sugar and glucose.

Complex carbohydrates are divided into:

 STARCH: tasteless, colourless substance found mainly in
potatoes and rice.
 DEXTRIN: gummy substance formed by the thickening of starch.
 GLYCOGEN: simpler form of glucose, gets stored in the muscles
for various activities.
 CELLULOSE: important for the body but indigestible by humans.

WATER
 A colourless, transparent liquid is required for regulating body
temperature and enhancing metabolism.
 It is a macronutrient, but it is sometimes not considered as it is
a non-nutritive component in one’s diet.
 Sources of water are citric fruits, drinking water, etc.

MICRONUTRIENTS
These are required in very small amounts in our bodies. The types of
micronutrients are: -
 • Vitamins
• Minerals

VITAMINS
 These are chemicals that are required to keep our bodies
healthy.
 Many people are generally found vitamin deficient as they do
not consume fruits & green vegetables.
Further divided into two types: -

FAT SOLUBLE VITAMINS: These vitamins are easily dissolved in fat.

The names of these vitamins are: -
 Vitamin A
 Vitamin D
 Vitamin E
 Vitamin K

VITAMIN A
 This vitamin is yellow in colour
 Deficiency of this vitamin causes night blindness, dryness of skin
etc.
 This vitamin also protects us from various common
communicable diseases
 Sources: Carrot, pumpkin etc.
VITAMIN D
 This vitamin is white and odourless
 Deficiency of this type causes rickets, softness of bones etc.
 Helps in the formation of bones and teeth so, in order to
strengthen the bones, one must consume this in adequate
amount.
 Sources: Fish, tomato etc.

VITAMIN E
 This type is important in the growth of many organs in the body.
 Deficiency of this type is rare and is found in people with genetic
disorders. Deficiency of this causes anaemia, low RBC count etc.
 This type slows down the process of cell damage and gives higher
amount of energy to the individual.
 Sources: Green vegetables, sprouts etc.

VITAMIN K
 This type is helpful in clotting of blood
 Deficiency of this can make the blood flow freely for long
durations in an injury.
 Females require this type in large amount during maternity.
 Sources: Spinach, Cauliflower etc.

WATER SOLUBLE VITAMINS: These vitamins are soluble in water.

The names of these vitamins are: -
  Vitamin B complex
 Vitamin C

VITAMIN 𝐁𝟏 or THIAMIN
 This is a colourless vitamin; it tastes salty as well.
 This vitamin helps in the metabolising of carbohydrates and
maintains the health of kidneys, liver, intestines etc.
 Deficiency of this causes skin diseases, Beri-Beri, loss of
appetite, sleeplessness etc.
 Sources: wheat, green vegetables, sprouts, pig meat etc.

VITAMIN 𝐁𝟐 or RIBOFLAVIN
 This type is yellow in colour.
 This is generally broken down when food is cooked for long
durations.
 Helps in keeping nose, lips, tongue etc. in a healthy state.
 Sources: green vegetables, peas, pulses, wheat etc.

VITAMIN 𝐁𝟑 or NIACIN
 Excess amount of this type is excreted out from our body with
urine.
 Symptoms of deficiency of this may cause indigestion, fatigue,
excess vomiting etc.
 Sources: cereals, milk, green vegetables, nuts etc.
VITAMIN 𝐁𝟓 or PANTOTHENIC ACID
 Necessary for making blood cells.
 Helps in breaking down fats and carbohydrates.
 Deficiency of this causes burning feet, vomiting, insomnia etc.
 Sources: milk products, soyabean, fish etc.

VITAMIN 𝐁𝟔
 Helps in the formation of haemoglobin.
 This type also helps to keep the skin healthy.
 Sources: wheat, peas, fish, egg yolk etc.

VITAMIN 𝐁𝟕 or BIOTIN
 This type helps in the metabolism of fats, carbohydrates and
protein from the food.
 Sources: fresh vegetables, milk, cereals, egg yolk etc.

VITAMIN 𝐁𝟏𝟐
 This is red in colour
 This is generally destroyed when the food is cooked for a long
time.
 Deficiency of this may cause anaemia.
FOLIC ACID
 This is tasteless, odourless and yellow in colour.
 This is essential for the process of reproduction and is
destroyed when the food is cooked for long duration.
  Sources: spinach, yeast etc.

VITAMIN C
 This type of vitamin is also known as ascorbic acid.
 This type is odourless and white in colour.
 Wounds/cuts heal rapidly due to this vitamin’s presence.
 Helpful in maintaining life of connective tissues, formation of
bones, etc.
 Deficiency of VITAMIN C causes “Scurvy”.
 Sources: Lemon, apple, grapes, oranges etc.

MINERALS
 Required for healthy bones, teeth, and muscles. Also required
for the formation of hormones.
 Milk products are the best possible sources of minerals.
 These are further divided into two types: -

MACRO MINERALS
 CALCIUM: Makes both the teeth as well as the bones healthy
along with this, calcium helps in blood clotting. (Sources- milk,
cheese etc.)
 POTASSIUM: This helps in keeping the nervous and muscular
system fit, healthy and active always. (Sources- tomatoes, beans
etc.)
 SODIUM: Helps in muscular activities and in transmission of
nerve impulses. (Sources- salt, butter etc.)
  MAGNESIUM: This helps in maintaining and repairing body cells.
Magnesium also helps in keeping the muscular and nervous
activities normal. (Source- brown rice, meat etc.)
 PHOSPHOROUS: Helps in formation of teeth and bones along
with calcium. (Sources- fish, milk etc.)

MICRO MINERALS
 IODINE: Helps in the production of hormone in the thyroid gland.
Iodine also helps in the proper growth and development.
(Sources- iodised salt, sea food etc.)
 IRON: This helps in the production of haemoglobin in the blood.
(Sources- spinach, meat etc.)
 CHROMIUM: Helps in the stimulation of insulin. Deficiency of
this may cause diabetes. (Sources- soyabean, bajra etc.)
 COPPER: This helps iron in the formation of haemoglobin.
(Sources- pulses, green vegetables etc.)
 COBALT: This helps us in preventing anaemia. (Sources- green
vegetables, meat etc.)

NUTRITIVE COMPONENTS
The food components in our diet which provide us with calories as well
as energy are known as NUTRITIVE COMPONENTS of our diet.
Nutritive components in our diet are: -
PROTEINS
 Large molecules which are also known as the building blocks of
the muscles.
  Best and easily available sources of proteins are soya bean,
pulses etc. for vegetarians & chicken, egg whites etc. for non-
vegetarians. Proteins have two sources: -
Animal source- chicken, red meat, milk & milk products etc.
Plant source- pulses, cereals etc.

FATS
 Important compounds for the body also they keep us warm and
protect organs of the body.
 Further divided into two types saturated (bad) & unsaturated
(good).
 The best possible and easily available sources of fats are butter,
cheese, red meat, egg yolks etc.
We get fats from two sources: -
Animal source- meat, ghee etc.
Vegetable source- dry fruits, soya bean etc.

CARBOHYDRATES
 These are known as the quickest sources of energy.
 Carbohydrates are further divided into simple and complex.
 The best possible and easily available sources of carbohydrates
are sweet potato, banana, boiled potato, boiled rice etc.
VITAMINS
 These are chemicals which are required to keep our body
healthy.
  Many people are generally found vitamin deficient as they do
not consume fruits & green vegetables.

MINERALS
 Required for healthy bones, teeth and muscles. Also required for
formation of hormones.
 Milk products are the best possible sources of minerals.

NON-NUTRITIVE COMPONENTS
These are the components which are necessary for our body but
do not give us energy or calories. So the basic and foremost aim
of these components is to add bulk to the food we are
consuming.

FIBRE/ROUGHAGE
 This is basically the part of the food which is left undigested in
our body. The human intestinal system is not capable of
digesting fibre.
 It helps in the softening of stool which reduces the risk of bowel
cancer and constipation.
 The best possible sources of this are Cucumber, broccoli,
beetroot, pear etc.

WATER
 Water is an essential component of our diet also it helps in
transportation of nutrients to various cells in the body.
  The best possible sources of water are drinking water,
cucumber, watermelon, melon etc.

COLOUR COMPOUNDS
 Colour compounds are used to make the food look more
attractive. This is made by using natural fruit pigments.

FLAVOUR COMPOUNDS
 These are made by using both nutritive and non-nutritive
components of diet.
 It provides taste to some foods or we can say these compounds
are added to alter the natural taste of a food product.

PLANT COMPOUNDS
 These compounds are good for consumption but only when
taken in small amounts.
 Excess consumption of these can lead to various harmful effects
also.

CHAPTER-6
TEST & MEASUREMENT IN SPORTS
SAI KHELO INDIA FITNESS TEST
This test has been designed to assess the motor (physical) fitness
components of school going students. The test has different test
batteries depending on the age group of students.

Age group 5 to 8 years/ Class 1 to 3

 BMI
 Flamingo balance test
 Plate tapping test

BMI
Purpose: to measure body composition
Equipment required: digital weighing scale, measuring tape (better if
pasted on the wall)
Procedure:
 The subject has to remove his shoes, socks and all the other
loose belongings for measuring the exact weight (in kgs) on the
weighing scale.
 The subject then has to get his/her height measured (in mts.)
with the help of the measuring tape pasted on the wall.
 The BMI is then calculated using a simple formula i.e., weight (in
kgs)/ height2 (in mts.)
 Based on the BMI calculated the subject can be placed into any
one category mentioned below,

CATEGORY MALE FEMALE

Underweight range Less than 20 Less than 19
Healthy range 20 to 25 19 to 24
 Overweight range 26 to 30 25 to 30
Obese range More than 30 More than 30

FLAMINGO BALANCE TEST

Purpose: to measure strength and balancing ability
Equipment required: flat even surface, stop watch, a beam/brick.
Procedure:
 The subject must stand on the beam/brick on one leg (preferably
dominant) with the help of the instructor.
 The free leg is to be flexed and held by the subject close to the
buttocks.
 The time starts as soon as the subject attains the pose above.
 Every time the subject loses balance the time is to be stopped
and resumed from the same point. The maximum falls in 60
seconds is the final score.
IF THE SUBJECT FALLS MORE THAN 15 TIMES IN THE FIRST 30
SECONDS THE TEST IS TERMINATED.

PLATE TAPPING TEST

Purpose: to measure coordination, agility, and speed of the upper
limbs.
Equipment required: a table (adjustable height), 2 circles (20 cm
diameter each) and a rectangle (30 cm x 20 cm).
Procedure:
 The subject stands at the table with the discs placed on the table.
 The circular discs to be placed at 60 cm apart and the rectangle
to be placed equidistant between them.
  One hand to be placed on the rectangle whereas from the other
hand the subject must tap the discs back and forth over the
other hand as fast as possible.
 Total time taken by the subject to complete 25 cycles (50 taps)
will be the final score.

Age group 9 to 18 years/ Class 4 to 12

 BMI
 50m speed test
 600m run/walk
 Sit and reach flexibility test
 Push ups (for boys)
 Modified push ups (for girls)
 Partial curl ups

BMI
Purpose: to measure body composition
Equipment required: digital weighing scale, measuring tape (better if
pasted on the wall)
Procedure:
 The subject must remove his shoes, socks and all the other loose
belongings for measuring the exact weight (in kgs) on the
weighing scale.
 The subject then must get his/her height measured (in mts.) with
the help of the measuring tape pasted on the wall.
 The BMI is then calculated using a simple formula i.e., weight (in
kgs)/ height2 (in mts.)
 Based on the BMI calculated the subject can be placed into any
one category mentioned below,
 CATEGORY MALE FEMALE
Underweight range Less than 20 Less than 19
Healthy range 20 to 25 19 to 24
Overweight range 26 to 30 25 to 30
Obese range More than 30 More than 30

50M SPEED TEST

Purpose: To measure the speed
Equipment required: Two stopwatches & a marked area to run
Procedure:
 The subject stands behind the starting line.
 On command “go” the subject must run forward in his/her
respective lane.
 The subject must cover 50 meters in the minimum amount of
time.
 The time taken to cover the distance is considered as the final
score.

600M RUN/WALK
Purpose: To measure endurance
Equipment required: Stopwatch & 400m track
Procedure:
 The subject stands behind the starting line.
 On command “go” the subject must run forward in his/her
respective lane.
  The subject must cover the distance of 600m and he/she is
allowed to walk if they feel exhausted.
 The time taken to run/walk 600m is considered as the final score.

SIT AND REACH TEST

Purpose: To measure flexibility of lower back, hip & thigh muscles.
Equipment required: Sit & reach box and marking tape.
Procedure:
 The subject removes shoes, socks etc. and then sit on the floor
with legs extended.
 Keeping the knees straight and without any jerking movement
the subject stretches forward.
 The maximum distance he can cover with his hands on the box
& with a hold of 3 seconds will be his final score.

PUSH UPS (FOR BOYS)

Purpose: To measure strength of the upper body.
Equipment required: A floor mat/ even surface.
Procedure:
 After proper warmup, the subject needs to take position i.e.
Upper body in a straight line with hands exactly shoulder width
apart.
 The subject should now bend his body so that the elbows bend
at an angle of 90 degree and vice versa.
 The maximum amount of push ups done without pause will be
the final score.
MODIFIED PUSH UPS (FOR GIRLS)
Purpose: To measure strength of the upper body
Equipment required: A floor mat/ even surface.
Procedure:
 After proper warmup, the subject needs to take position i.e.,
upper body in a straight line with hands exactly shoulder width
apart and knees on the ground.
 The subject should now bend her body so that the elbows bend
at an angle of 90 degree and vice versa.
 The maximum amount of push ups done without pause will be
the final score.

PARTIAL CURL UP
Purpose: To measure strength of abdominal muscles.
Equipment required: Flat surface to perform this activity.
Procedure:
 After explanation of the test, the subject lies on the floor in
supine position.
 With knees bent and ankles 12 inches away from the buttocks
the subject must start curling up in a rhythmic manner.
 The shoulders should raise at least 6 inches off the floor.
 Maximum curl ups done without a pause in 30 seconds will be
the final score.
BASAL METABOLIC RATE (BMR)
BMR stands for basal metabolic rate, which helps us to calculate the
total number of calories required by a person for daily basis activity. It
is approximately a 60 to 70 percent of the total calorie requirement of
an individual and can be calculated by:
MEN- 88.362 + (13.397 x wight in kg) + (4.799 x height in cm) – (5.677
x age in years)
WOMEN- 447.593 + (9.247x weight in kgs) + (3.098 x height in cm) –
(4.330 x age in years)

 Sedentary life: no or very less workout, BMR x 1.2

 Light active: 15 to 30 min workout (1 to 3 days a week), BMR x
1.375
 Moderate active: 30 to 60 min workout (3 to 5 days a week),
BMR x 1.55
 High active: 60 to 90 min workout (5 days a week), BMR x 1.725
 Hard active: 120 to 180 min workout (5 to 7 days a week), BMR
x 1.9

RIKLI & JONES TEST: SENIOR CITIZEN FITNESS TEST

This test was developed in 2001 by RIKLI & JONES. This is also known
as Fullerton functional test. This test is used to measure the basic or
we can say the functional fitness in senior citizen. The test comprises
of 6 different test batteries.

CHAIR STAND TEST

Purpose: To measure the lower body strength
Equipment required: A chair with a straight back & a stopwatch
Procedure:
  The subject must sit on the chair straight, with hands crossing
each other and palms on the shoulders.
 On command “go” the subject must stand and sit straight
continuously for 30 seconds.
 Total number of complete stand ups in 30 seconds will be
counted as the final score

ARM CURL TEST

Purpose: To measure the upper body strength
Equipment required: A chair without arm rest, weight (5 pound for
women, 8 pounds for men) and a stopwatch.
Procedure:
 The subject is asked to sit straight on the chair with the dominant
arm in vertically down position and holding weight in it.
 On command “go” the subject must start performing complete
bicep curls using the dominant arm.
 Complete bicep curls will be counted and maximum done within
30 seconds will be the final score.

CHAIR SIT AND REACH TEST

Purpose: To measure lower body flexibility
Equipment required: A chair without armrest & a ruler
Procedure:
 The subject must sit on the edge of the chair with one leg bent
whereas the other to be kept straight.
  The subject must stretch forward without bending the extended
leg’s knee and try to touch the toe without bouncing or jerking.
 The distance between the toes and the fingertips is the final
score (if the fingertips do not touch the toe the score will be
negative where as if they overlap the score will be positive.)

BACK SCRATCH TEST

Purpose: To measure upper body flexibility
Equipment required: A ruler.
Procedure:
 The test is to be performed while standing.
 The subject must keep one arm behind the head and lower it
down to touch the middle of the back.
 The other arm is to be taken to the same location but from the
side of the ribs and with palms facing out.

EIGHT FOOT UP & GO TEST

Purpose: To measure agility, speed, and balance
Equipment required: A chair, a stopwatch, a cone, a measuring tape
& an area without hindrances.
Procedure:
 The subject must start by sitting on the chair with hands resting
on the knees.
 On command “go” the subject must stand and walk towards the
cone placed 8ft away in front of the chair he is sitting on.
  No running is allowed in this and the time taken in walking
towards the cone coming back and sitting properly again is the
final score.

SIX MINUTE WALK TEST

Purpose: To assess aerobic fitness
Equipment required: A measuring tape & a stopwatch
Procedure:
 A walking area of 20 x 5 yards is to be marked on the ground with
cones placed at an interval of 5 yards.
 On command “go”, the subject has to walk the maximum
possible distance in 6 minutes.
 The subject is not allowed to run and the total distance covered
in 6 mins will be counted as the final score.
THE SUBJECT IS ALLOWED TO STOP IN BETWEEN IF FEELING
EXHAUSTED OR UNEASY.