Kolhapur Public School

Record file

Submitted to: Submitted by:

Mr. Kamlesh Sir Karan Parikh
P.E. Teacher Class XII
 Kolhapur Public School

ACKNOWLEDGMENT

I would like to thank trustee Mrs. Shobha Tawde

ma’am, our principal Mrs. Anjali Melwanki ma’am and
our Physical Education teacher Mr. Kamlesh Maradiya
sir for their constant guidance, motivation, moral
encouragement and sympathetic attitude towards the
success of this project.
I would also like to extend my gratitude towards my
parents and everyone who helped me in completing the
project successfully.

Karan Tejas Parikh

XII Science
Kolhapur Public School
 Kolhapur Public School

CERTIFICATE

This is to certify that Master Karan Tejas Parikh, of

class XII, has satisfactorily completed the record file. I
have examined the project and hereby accord my
approval of it as a study carried out and presented in the
manner required for its acceptance.

Internal The External

Examiner Principal Examiner
 Index

1] Practical 1:
Fitness Test - SAI Khelo India Fitness Test
2] Practical 2:
Procedure, benefits and contradictions of two asanas for
each given lifestyle disease.
3] Practical 3:
Cricket

 History of Cricket
 Laws of the Game
 Measurement of the ground
 Equipment
 Technical Abilities and Skills
 Cricket Positions
 Tournaments
 Awards
 Famous Cricketers

4] Bibliography
 Practical 1

Fitness
Test – SAI Khelo
India Fitness
Test
Fitness Test- SAI Khelo India Fitness Test

1.1] Age Group 5-8 years (Class 1 to 3):

1.1.1] Body Mass Index (BMI):
 Purpose:
Body mass index is a measure of body fat based on height and
weight that applies to both adults and youth. It measures a
person's relative body weight in relation to their height. The
resulting number is used to categorize an individual's weight
status into different categories, such as underweight, normal
weight, overweight, and obese.
 Equipment Required:
Flat surface, Weighing Machine, Stadiometer/Measuring Tape
pasted on a wall
 Procedure:
1] Measuring Height Accurately
i. Remove the participant’s shoes and anything that interferes
with the measurement.
ii. Take the height measurement on flooring that is not carpeted
and against a flat surface such as a wall.
iii. Have the participant stand with feet flat, together, and back
against the wall. Make sure legs are straight, arms are at sides,
and shoulders are level.
iv. Make sure the participant is looking straight ahead and that
the line of sight is parallel with the floor.
v. Take the measurement while the participant stands with head,
shoulders, buttocks, and heels touching the flat surface.
vi. Make sure the measurer's eyes are at the same level as the
headpiece.
 vii. Lightly mark where the bottom of the headpiece meets the
wall. Then, use a metal tape to measure from the base on the
floor to the marked measurement on the wall to get the height
measurement.
viii. Accurately record the height to the nearest 0.1 centimeter.

2] Measuring Weight Accurately

i. Use a digital scale. Avoid using bathroom scales that are
spring loaded. Place the scale on firm flooring rather than
carpet.
ii. Have the participant remove shoes and heavy clothing, such
as sweaters.
iii. Have the participant stand with both feet in the center of the
scale.
iv. Record the weight to the nearest decimal fraction (for
example, 25.1 kilograms).

 Scoring:
a] After calculating,
Height recorded in cm and mm, to the nearest 0.1 centimeter
Weight recorded in kilogram (kg) and grams (gms), to the
nearest decimal fraction
b] Plug these values into the formula and calculate your BMI.
The formula is as follows:
BMI = (weight in kilograms) / (height in meters) ^2
c] Compare it to the BMI categories mentioned earlier:
Underweight: BMI less than 18.5
Normal weight: BMI between 18.5 and 24.9
Overweight: BMI between 25 and 29.9
Obesity: BMI of 30 or greater
1.1.2] Plate Tapping Test
 Purpose:
Tests speed and coordination of limb movement

 Equipment Required:
Table (adjustable height), 2 yellow discs (20cm diameter),
rectangle (30 x 20 cm), stopwatch.

 Procedure:
i] If possible, the table height should be adjusted so that the
subject is standing comfortably in front of the discs. The two
yellow discs are placed with their centers 60 cm apart on the
table. The rectangle is placed equidistant between both discs.
ii] The non-preferred hand is placed on the rectangle. The
subject moves the preferred hand back and forth between the
discs over the hand in the middle as quickly as possible. This
action is repeated for 25 full cycles (50 taps).

 Scoring:
The time taken to complete 25 cycles is recorded
1.1.3] Flamingo Balance Test
 Purpose:
Ability to balance successfully on a single leg. This single leg
balance test assesses the strength of the leg, pelvic, and trunk
muscles as well as Static balance.

 Equipment Required:
Non-slippery even surface, Stopwatch, can be done while
standing on beam.

 Procedure:
i] Stand on the beam. Keep balance by holding the instructor’s
hand. While balancing on the preferred leg, the free leg is flexed
at the knee and the foot of this leg held close to the buttocks.
ii] Start the watch as the instructor lets go of the
participant/subject. Pause the stopwatch each time the subject
loses balance (either by falling off the beam or letting go of the
foot being held). Resume over, again timing until they lose
balance.
iii] Count the number of falls in 60 seconds of balancing. If
there are more than 15 falls in the first 30 seconds, the test is
terminated.

 Scoring:
The total number of falls or loss of balance in 60 seconds of
balancing is recorded. If there are more than 15 falls in the first
30 seconds, the test is terminated.
1.2] Age Group 9-18+ years (Class 4 to 12):

1.2.1] Boss Composition

A] Body Mass Index (BMI):
 Purpose:
Body mass index is a measure of body fat based on height and
weight that applies to both adults and youth. It measures a
person's relative body weight in relation to their height. The
resulting number is used to categorize an individual's weight
status into different categories, such as underweight, normal
weight, overweight, and obese.
 Equipment Required:
Flat surface, Weighing Machine, Stadiometer/Measuring Tape
pasted on a wall
 Procedure:
1] Measuring Height Accurately
i. Remove the participant’s shoes and anything that interferes
with the measurement.
ii. Take the height measurement on flooring that is not carpeted
and against a flat surface such as a wall.
iii. Have the participant stand with feet flat, together, and back
against the wall. Make sure legs are straight, arms are at sides,
and shoulders are level.
iv. Make sure the participant is looking straight ahead and that
the line of sight is parallel with the floor.
v. Take the measurement while the participant stands with head,
shoulders, buttocks, and heels touching the flat surface.
vi. Make sure the measurer's eyes are at the same level as the
headpiece.
 vii. Lightly mark where the bottom of the headpiece meets the
wall. Then, use a metal tape to measure from the base on the
floor to the marked measurement on the wall to get the height
measurement.
viii. Accurately record the height to the nearest 0.1 centimeter.

2] Measuring Weight Accurately

i. Use a digital scale. Avoid using bathroom scales that are
spring loaded. Place the scale on firm flooring rather than
carpet.
ii. Have the participant remove shoes and heavy clothing, such
as sweaters.
iii. Have the participant stand with both feet in the center of the
scale.
iv. Record the weight to the nearest decimal fraction (for
example, 25.1 kilograms).

 Scoring:
a] After calculating,
Height recorded in cm and mm, to the nearest 0.1 centimeter
Weight recorded in kilogram (kg) and grams (gms), to the
nearest decimal fraction
b] Plug these values into the formula and calculate your BMI.
The formula is as follows:
BMI = (weight in kilograms) / (height in meters) ^2
c] Compare it to the BMI categories mentioned earlier:
Underweight: BMI less than 18.5
Normal weight: BMI between 18.5 and 24.9
Overweight: BMI between 25 and 29.9
Obesity: BMI of 30 or greater
1.2.2] Strength

A] Abdominal (Partial Curl Up):

 Purpose:
The curl up test measures abdominal muscular strength and
endurance of the abdominals and hip flexors, important in back
support and core stability.
 Equipment Required:
Flat clean cushioned surface with two parallel strips (6 inches
apart), Stopwatch, Recording sheets, Pen.
 Procedure:
i. The subject lies on a cushioned, flat, clean surface with knees
flexed, usually at 90 degrees, with hands straight on the sides
(palms facing downwards) closer to the ground, parallel to the
body.
ii. The subject raises the trunk in a smooth motion, keeping the
arms in position, curling up the desired amount (at least 6 inches
above/along the ground towards the parallel strip).
iii. The trunk is lowered back to the floor so that the shoulder
blades or upper back touch the floor.
 Scoring:
Record the maximum number of Curl ups in a certain time
period (30 seconds).
B] Muscular Endurance (Pushups):
B.1] Boys:
 Purpose:
To measure the upper body strength endurance, and trunk
stability.
 Equipment:
Flat and clean cushioned surface/Gym mat
 Procedure:
i. A standard push up begins with the hands and toes touching
the floor, the body and legs in a straight line, feet slightly apart,
the arms at shoulder width apart, extended and at a right angle to
the body.
ii. Keeping the back and knees straight, the subject lowers the
body to a predetermined point, to touch some other object, or
until there is a 90-degree angle at the elbows, then returns back
to the starting position with the arms extended.
iii. This action is repeated, and test continues until exhaustion,
or until they can do no more in rhythm or have reached the
target number of push-ups.
 Scoring:
Record the number of correctly completed pushups.
B.2] Girls: (Modified Pushups)
 Purpose:
To measure upper body strength endurance, and trunk stability
of girls.
 Equipment:
Flat and clean cushioned surface/Gym mat
 Procedure:
i. A standard push up begins with the hands and toes touching
the floor, the body in a straight line, with the knees resting on
the ground, feet slightly apart, the arms at shoulder width apart,
extended and at a right angle to the body.
ii. Keeping the back straight, the subject lowers the body to a
predetermined point, to touch some other object, or until there is
a 90-degree angle at the elbows, then returns back to the starting
position with the arms extended.
iii. This action is repeated, and test continues until exhaustion,
or until they can do no more in rhythm or have reached the
target number of push-ups.
 Scoring:
Record the number of correctly completed pushups.
1.2.3] Flexibility

A] Sit and Reach Test:

 Purpose:
Common measure of flexibility, and specifically measures the
flexibility of the lower back and hamstring muscles. This test is
important as because tightness in this area is implicated in
lumbar lordosis, forward pelvic tilt and lower back pain.
 Equipment:
Sit and Reach box with the following dimensions:12" x 12"
(sides) 12" x 10" (front and back) 12" x21" (top).
Inscribe the top panel with centimeter/mm gradations. It is
crucial that the vertical plane against which the subject's feet
will be placed is exactly at the 23 cm mark. Flat clean cushioned
surface/Gym Mats.
 Procedure:
i. This test involves sitting on the floor with legs stretched out
straight ahead. Shoes should be removed. The soles of the feet
are placed flat against the Sit and Reach box. Both knees should
be locked and pressed flat to the floor - the tester may assist by
holding them down.

ii. With the palms facing downwards, and the hands-on top of
each other, the subject reaches forward along the measuring line
as far as possible.
 iii. Ensure that the hands remain at the same level, not one
reaching further forward than the other. After some practice
reaches, the subject reaches out and holds that position for at
least one-two seconds while the distance is recorded.
iv. Make sure there are no jerky movement.
 Scoring:
The score is recorded (difference between initial position and
final position), in cm and mm, as the distance reached by the
hand.
1.2.4] Cardiovascular Endurance

A] 600 Meter Run/Walk

 Purpose:
Cardiovascular Fitness/Cardiovascular Endurance
 Equipment:
Stopwatch, whistle, marker cone, lime powder, measuring tape,
200 or 400 mts with 1.22 mt (minimum 1 mt) width preferably
on a flat and even playground with a marking of starting and
finish line.
 Procedure:
i. Participants are instructed to run 600 mts. in the fastest
possible pace.

ii. The participants begin on signal, “ready, start” as they cross

the finish line elapsed time should be announced to the
participants.

iii. Walking is permitted but the objective is to cover the

distance in the shortest possible time.

 Scoring:
Time taken for completion (Run or Walk) in min, sec, mm
1.2.5] Speed

A] 50 meters Dash

 Purpose:
Determines acceleration and speed
 Equipment:
Measuring tape or marked track, stopwatch, cone markers, flat
and clear surface of at least 60 meters.
 Procedure:
i. A thorough warm up should be given, including some practice
starts and accelerations.

ii. Start from a stationary position, with one foot in front of the
other. The front foot must be on or behind the starting line. This
starting position should be static (dead start).

iii. The tester should provide hints for maximizing speed (such as
keeping low, driving hard with the arms and legs) and encouraged
to continue running hard through the finish line.

 Scoring:
Time taken for completion
 Practical 2
Techniques,
benefits and
contraindications
of two asanas for
each lifestyle
disease.
2.1 Asanas to prevent Obesity

2.1.1 Halasana:
Hala means plough. This posture is known as Halasana because in its
final position the shape of the body resembles the Indian plough.

 Technique:

1. Take supine position, hands straight by the side of thighs,

palm resting on the ground.
2. Slowly raise your legs together at an angle of 30 degree
without bending at the knees by pressing your hands.
3. After a few seconds raise your legs further up to 60 degrees
angle and maintain the position for a few seconds.
4. Now slowly bring the legs to a 90 degrees angle.
5. Pressing both hands bring the legs slowly towards the head.
6. Continue bending of legs till toes touch the ground and then
stretch your legs backward as far as possible.
7. Now place both the palms on the head making finger lock.
Bring the elbows on the ground.
8. While returning back to original position first release the
finger lock. Stretch the hands straight and place them on the
ground by the side of the body.
9. Lower the waist and raise the legs from the ground Slowly let
the waist rest on the ground and stop bringing the legs at 90-
degree angle.
10. Slowly come back to the original position.
 Breath Awareness:

1. Keep the breath under control and ensure it is not irregular

and erratic.
2. With a deep inhalation raise the legs to 90 degrees and exhale
completely.
3. Remain in this position for a few breaths and allow the flow
of blood to happen.

 Benefits:

1. Due to the disturbance of abdominal muscles if there is a

complaint of Dyspepsia
or constipation, it can be corrected by practice of this asana,
2. The practice of this asana is helpful in certain types of
Diabetes.
3. Maximum benefits of Halasana can be derived when
Bhujangasana is practiced immediately after Halasana.

 Contraindication:

Halasana should not be practiced

1. By the ones suffering from cervical spondylitis or stiffness in
spine.
2. By a person suffering from abdominal injuries or Hernia.
2.1.2 Dhanurasana:
The name Dhanurasana comes from the Sanskrit word ‘Dhanura’
meaning bow. The final position of this asana is like a bow that is why
this asana is called dhanurasana.

 Technique:

1. Take prone position, legs together, and hands straight by the

side of the thighs, chin resting on the ground.
2. Fold the legs at the knee and bring them to the thighs. Knees
must remain together.
3. Bring your hands backward and hold the toes of respective
legs with the thumb and forefinger of the respective hands.
4. Raise your legs up a bit and simultaneously raise your head
and chest.
5. Holding the toes, pull the legs towards your ears and bring the
toes near the ear. Gaze in front.
6. While returning to the original position loosen your hands,
take legs backward, let the thighs touch the ground, leave the
toes and ultimately bring the legs and hand to the first position.

 Breathing Awareness:

Inhale deeply in the starting position. Retain breath inside while

coming into the final position; Breathe slowly and deeply.
Exhale while returning to the starting positions.

 Benefits:

It makes the spine and back muscles flexible.

1. It cures constipation and removes excess fat.
2. It acts as a cure for dyspepsia, rheumatism and
gastrointestinal disorders.
It improves digestion and appetite
 Contraindications:

1. A person suffering from high blood pressure, back pain,

hernia, headache, migraine or abdomen surgery should not
practice dhanurasana.
2. Ladies should not practice this asana during pregnancy
2.2 Asanas to prevent Diabetes Mellitus

2.2.1 Bhujangasana:
In Sanskrit the word Bhujanga means Cobra. Since the final position
of this asana resembles the ‘Hooded Snake’ therefore it is called
Bhujangasana.

 Techniques:

1. Take prone lying position, legs together, toes together,

pointing outwards, hands by the side of the body, fingers
together, palm facing upward and forehead
resting on the ground.
2. Fold hands at the elbows, place palms on the ground near
each side of the shoulders, thumb should be under the armpit.
3. Bring chin forward and place it on the ground. Gaze in front.
4. Raise chin and turn head backward as much as possible. Raise
the thorax turning the spine backwards up to the navel. Do not
raise navel.
5. Maintain the posture for some time. Then slowly bring your
body back on the ground, starting from the upper part of the
navel, thorax shoulder, the chin, and lastly place your forehead
on the ground.
6. Now, relax your hands and place them on either side of your
thighs.

 Breathing awareness:

1. Inhale while raising the torso

2. Breathe normally in the final position
3. Exhale while lowering the torso.
 4. Breathing and movement should be synchronized and
smooth.

 Benefits:

1. Strengthens and increases the flexibility of the spine and

vertebral column.
2. Opens the chest, shoulders, heart and ribcage.
3. Tones and strengthens the entire spinal extensor group of
back muscles.
4. Stimulates the endocrine system and digestive organs.
5. Good for kyphosis

 Contraindications:

1. Women during pregnancy should avoid this asana.

2. Avoid the asana if suffering from Spondylitis.
3. People with spinal injuries and/or weak back muscles should
avoid this asana.
 2.2.2 Supta-Vajrasana:
In Sanskrit, supta means reclined, and Vajra means thunderbolt.
This is mainly useful in improving the digestive system and
boosting our stamina.

 Techniques:

1. Sit in Vajrasana.
2. Slowly place your elbows on the ground near your hips.
3. Slowly straighten your hands and completely lie on your
back.
4. Shoulders should rest on the floor and knees should remain
together.
5. After practicing this position well, making the shape of a
scissor with both hands bring them under the shoulders. Right
hand should be under the left shoulder and left hand should
under the right shoulder and the head should be in the middle.
6. When returning to the original position, first take out the
hands and place them by the side of the body.
7. Now with the help of the elbow sit as in the first position.

 Breathing awareness:

1. Breathe deeply and slowly in the final position.

2. While returning to the starting position, breathe in the reverse
order.
 Benefits:

1. It massages the abdominal organs improving digestive

ailments and constipation.
2. It tones the spinal nerves, makes the back flexible, and
realigns rounded
shoulders.
3. helps to fill the lungs to its maximum capacity and bringing
more oxygen into
the system.
4. It is beneficial for those suffering from asthma, bronchitis and
other lung
ailments.
5. It increases the circulation in the brain.
6. It regulates the functioning of the adrenal glands.
7. It tones the pelvic muscles
8. It helps to improve disorders of both the male and female
reproductive organs.

 Contraindications:

1. Should not practice in case suffering from very high blood

pressure, slipped
disc.
2. Those who suffer from vertigo should avoid the asana.
3. Pregnant women or those undergoing irregularities in
menstruation cycle or
having knee injuries or surgery, should avoid supta vajrasana.
2.3 Asanas to prevent Bronchial Asthma

2.3.1 Vakrasana:
Vakra means twist in Sanskrit. Thus, the Sanskrit name of Vakrasana
means Twisted Pose because the spine is twisted in practicing this
asana. Vakrasana comes under the category of seated asanas. The
lower back, middle back, hips, neck are involved in practicing
Vakrasana.
 Technique:

1. Seated in Dandasana, take a few breaths and expand the spine

upwards. Connect the breath with the movement of the spine
and relax the entire body.
2. Bring the left knee close to your chest and take a few breaths,
then pick up the left foot and place it outside of the right knee.
3. Twist your upper body towards the left while the right elbow
is placed at the outside of the left knee and place the hand on the
floor close to your right knee. Remember the body is twisted to
the same side as the knee is bent and, in this case, because the
left knee is bent, the body is twisted to the left.
4. Take a deep breath and, with the support of the right elbow,
twist the upper body to the left as far as possible and face the
wall behind you.
5. Place the left hand behind you as close as possible to your
lower back. This should help you raise your spine up and also to
balance your body.
6. With every exhalation raise the spine and twist as much as
possible trying to turn your neck and shoulders to bring it
parallel to the wall to your left.
7. Release the asana and take a few breaths and relax in
Dandasana.
 8. Continue the stretch with the same position of the left knee,
but twist your body now to the right by placing both the palms
on to the floor on the right close to your lower back and try to
look behind you as much as possible.
9. Repeat the same now with the right knee and start with
turning to the right and then release. Continue the asana with the
upper body twisted to the Left.

 Breathing Awareness:

1. Inhale as you twist the body

2. Exhale while coming back to the initial position.
3. Repeat on either side.

 Benefits:

1. This asana helps straighten the upper back.

2. It strengthens the neck muscles.
3. This asana tones the internal organs like the digestive system,
intestines, uterus and kidneys.
4. As this asana puts neck muscles to work, it activates thyroid
gland. This ensures a balanced hormone level in the body.

 Contraindications:

1. It may not be a good idea to practice this yoga asana if there

is a back injury.
2. Pregnant women should avoid this yoga asana as it will bring
discomfort to the uterus and hence this asana is not good for
them.
3. Persons suffering from weak neck muscles or upper spine
may get sore neck muscles.
2.3.2 Anulom-Vilom:
This is one of the fundamental types of Pranayama. This practice is
also known as Anuloma-viloma as Viloma means ‘produced in the
reverse order’. This practice gets the name from the fact that the order
of using the nostrils for inhalation and exhalation is reversed every
time.

 Technique:

1. Sit in any comfortable meditation asana. Keep the head and

spine straight. The eyes should be closed.
2. Place right hand in jnana mudra. Close the right nostril with
the right thumb. Inhale through the left nostril for 5 counts.
3. After 5 counts of breath, release the pressure of thumb from
the right nostril and close the left nostril with the ring finger.
4. Exhale through the right nostril for 10 counts, keeping the
respiration rate slow, deep and silent. Then, inhale through the
right nostril for 5 counts.
5. Exhale 5 rounds of practice or for 3 to 5 minutes, making sure
that no sound is produced as the air passes through the nostrils.

 Benefits:

1. Calms and steadies the mind, improves focus and

concentration. Balances left and right hemispheres.
2. Strengthens the immune system.
3. Manages hypertension.
4. Provides sufficient oxygen for the functioning of every cell in
our body.
5. Removes waste products such as carbon dioxide and other
toxic gases from the body, so that they do not remain in the
blood stream.
2.4 Asanas to prevent Hypertension

2.4.1 Uttanpadasan
The asana gets its name from the Sanskrit terms Uttana meaning
raise-upward, and pada meaning feet or legs. Uttanpadasana is one of
the most important asanas in yoga with lots of health benefits. It is
also known as The Raised Leg Pose as the legs are raised upwards in
supine position.

 Techniques:

1. Take supine position with legs together, hands together by the

side of the body.
Palm resting on the ground.
2. Raise both the legs together slowly up to 30-degree angle.
3. Another few seconds, raise further up to 45-degree angle.
4. After few second, raise up to 60-degree angle and maintain it
there for few
seconds.
5. While returning, stop at 45 degree or 30-degree angle.
6. Finally, bring both the legs on the ground.

 Benefits:

1. This asana is very beneficial for those suffering from diabetes,

constipation, indigestion and nervous weakness.
2. It balances the naval center “Nabhimanipurachakra”
3. It builds up the abdominal muscles.
4. Helps to improve breathing and lung capacity.
 Contraindications:
1. Avoid this posture in case there is any injury in the neck,
back, pelvis, or leg muscles.
2. Pregnant women should not perform this asana.
3. People suffering from severe spondylitis, cardiac disease or
abnormal blood pressure must refrain from uttanapadasana.
4. If an individual has undergone hernia-repair surgery, wait at
least two weeks before practicing this asana.
5. If you have a migraine, then do not practice it.
 2.4.2 Shavasana
Lying supine on the ground like a corpse is Shavasana.
Shavasana wards off fatigue and brings mental repose. This
asana is supposed to be a relaxing asana. It is very useful in
removing fatigue created due to the practice of other asanas.

 Techniques:

1. Lie straight on your back with ease.

2. Keep distance of about one and half feet between the legs.
3. Place hands straight on the ground at the distance of six
inches from your body, palms facing upward, fingers will
remain slightly curled and eyes closed.
4. After maintaining it for some time, return to first position.

 Benefits:

1. This asana is practiced soon after the practice of other asanas,

through this fatigue is removed.
2. This very beneficial in high blood pressure, and cardiac
diseases.
3. It is also beneficial for people suffering from neurosis and
fear complexes.

 Contraindications:

Those who have been forbidden for supine position by doctors

due to some reasons, should not practice it.
2.5 Asanas to prevent Back Pain and
Arthritis

2.5.1 Ardha-Chakrasana
In Sanskrit, Ardha means half, Chakra means wheel and Asana means
a pose. Therefore, Ardha-chakrasana means half-wheel postures. It is
a simpler version of chakrasana.

 Techniques:

1. Stand straight and bring your hands together in a clasped

position.
2. Raise and rotate your hands above the shoulders.
3. Slowly bend the upper part of your body along with the
hands, as far as possible.
4. Remain in this position for some time according to your
capacity.
5. To release the pose, bring back slowly to the standing position
with hands on your side.
6. There is a variation of Ardha Chakrasana, where the hands are
placed behind the hips and then the back bending is attempted.

 Benefits:

1. Strengthens the back and abdominal muscles.

2. Tones the organs in the abdomen including the digestive,
excretory and reproductive organs.
3. Relief from back problems and postural defects.
4. Opens the chest and strengthens the arms and shoulder
muscles.
 5. Posture prepares beginners for the more difficult full wheel
pose or Chakrasana.

 Contraindications:

1. Ardha Chakrasana should not be done by those suffering from

any neck, hip or spinal injury.
2. Those suffering from high blood pressure should avoid this
pose.
3. Pregnant women should avoid all poses that puts any strain on
the fetus.
 2.5.2 Makarasana
In Sanskrit “Makar” means “Crocodile, and “Asana” means
“posture”. The English name is “Crocodile pose”.

 Technique:

1. Lie down on the floor on your stomach with your hands

folded under the head.
2. Place the right palm over the left palm on the ground and
place the head over the right palm in a relaxed way and close
your eyes.
3. Stretch the legs as far as possible. The toes should point
outwards.
4. Relax the whole body. Breathe normally and slowly. Feel the
whole body touching the ground and the deep relaxation in all
your muscles.
5. Relax in this posture for few minutes.
6. While returning from the posture, slowly bring the feet
together. Unfold the arms and come to the Prone Position.

 Benefits:

1. Deep relaxation to the shoulders and the spine.

2. Reduce Waist pain.
3. Helps in Slipped disc.
4. Asthmatic and patients with lung disorders.
5. Relief for arthritis patients.

 Contraindications:

Practitioners in their second or third trimesters of pregnancy

should avoid practice of makarasana in prone posture.
Practical 3: Game

Cricket
 Content


 History of Cricket
 Laws of the Game
 Measurement of the ground
 Equipment
 Technical Abilities and Skills
 Cricket Positions
 Tournaments
 Awards
 Famous Cricketers
 History

Part 1.1
Early History: The World
The early origins of cricket are somewhat obscure, but historical records
and evidence suggest its emergence in medieval England as a rustic,
recreational game.

Medieval Origins:
• 13th Century and Earlier:
References to games resembling cricket date back to the 13th
century or even earlier. These games involved a ball being hit with a stick
or a club, akin to the basic principles of cricket.
Evolution and Development:
• Simple Beginnings:
Initially, cricket was an informal game played with rudimentary
equipment. The bats resembled hockey sticks, and the ball was typically a
wooden ball or a stone wrapped in cloth. Over time, cricket gained
popularity, particularly in the southeast of England. It gradually
transformed from a casual game into a more organized and structured
sport. Cricket began to evolve with defined rules and regulations. It
transitioned from a children's game to one played by adults, including the
nobility. The sport saw significant development with the formation of
cricket clubs. The Hambledon Club in the 1760s played a crucial role in
formalizing rules and promoting the sport's growth.
During British colonization, cricket was introduced to various parts
of the world, including countries like India, Australia, the West Indies, and
South Africa. It took root in these regions and became an integral part of
their sporting culture.
 Part 2.1
India
Cricket in India traces its origins to the colonial period when the
British introduced the sport in the 18th century. Initially embraced by the
British elite and expatriate community, cricket gradually captivated Indian
elites and urban populations. The sport's popularity burgeoned through the
establishment of cricket clubs in major cities like Kolkata and Mumbai,
fostering interactions between British officials and locals. Over time,
Indian players like Ranjitsinhji and Palwankar Baloo emerged,
contributing to the sport's growth and the development of domestic cricket
tournaments. Post-independence, cricket became an integral part of India's
national identity, highlighted by landmark victories such as the 1983
Cricket World Cup triumph. The sport's evolution, from local tournaments
to the glitz of the Indian Premier League, transformed cricket into a
cultural phenomenon that unifies diverse populations across the nation,
transcending boundaries of language, region, and background.
 Laws

The Marylebone Cricket Club (MCC), established in 1787, is the

custodian of the Laws of Cricket. These laws, initially framed in 1788
and continuously updated, form the foundation of cricket's rules and
regulations worldwide. The MCC periodically revises the laws to
accommodate changes in the game and to maintain fairness and
consistency. Here are the primary areas covered by the Laws of
Cricket:

Players and Officials:

Number of Players: Typically, teams consist of 11 players each.
Roles and Positions: Batsmen, bowlers, wicketkeepers, and fielders
have specific roles and positions during play.
Umpires: On-field umpires officiate the game and make decisions in
accordance with the laws.

Equipment:
Bat: Specific guidelines regarding the size, weight, and material of the
bat.
Ball: Regulations for the weight, circumference, and condition of the
cricket ball.
Stumps and Bails: The construction and placement of the stumps and
bails.
Playing Field:

Pitch: The dimensions and characteristics of the pitch, where the action
primarily takes place.

Boundaries: Defined boundary lines that mark the playing area.

Pitch Conditions: Standards for the condition and maintenance of the

pitch.

Game Format:
Innings: A match typically consists of two innings per team, with each
team having a turn to bat and bowl.

Overs: Each inning comprises a set number of overs (usually 20 or 50

overs in limited-overs formats).

Runs: Scoring runs by running between wickets and hitting boundaries.

Scoring and Dismissals:

Runs: Scoring runs by various means and the criteria for scoring
boundaries.

Dismissals: Different ways a batsman can be out, such as bowled, caught,

run out, stumped, or leg before wicket (LBW).
Umpiring and Decision-Making:
Umpire's Role: The responsibilities and decision-making authority of the
on-field umpires.
DRS (Decision Review System): Guidelines for using technology to
review certain umpiring decisions in some matches.

Conduct and Fair Play:

Code of Conduct: Emphasizes sportsmanship and fair play among players
and officials.

Penalties: Outlines penalties and consequences for breaches of conduct or

rules.

The MCC, through its Laws sub-committee, ensures that these laws remain
relevant and reflective of the sport's integrity while evolving to
accommodate changes in cricket. The Laws of Cricket serve as the
universal framework governing the game, ensuring consistency and
fairness across different formats and levels of play.
 Measurement of the Ground
• Pitch Length: The pitch is a rectangular area at the center of the
ground, measuring 22 yards (20.12 meters) in length.

• Pitch Width: The width of the pitch is 10 feet (3.05 meters).

• Inner Circle: The inner circle is typically a 30-yard (27.43 meters)

circle marked from the center of the pitch.

• Outer Boundary: The outer boundary line marks the boundary of

the playing area. The distance from the center of the pitch to the
boundary can vary widely based on the ground and level of play.

• Variations: Ground dimensions can vary in different stadiums,

especially in international and major cricket venues. The boundary
length can be extended or reduced based on the ground's size and
the level of the game being played (Test matches, ODIs, T20s). The
outfield's condition, grass length, and other factors can differ,
influencing the game's pace and bounce.
Dimensions of the cricket ground
 Equipment

• Cricket Ball: You can’t play cricket without a ball. Match balls are
produced by a small set of reliable manufacturers while you can also
purchase practice balls for match practice.

• Cricket bat: Bats come in various weights and have different designs to
suit all styles of players.

• Stumps: These are cylindrical and long in shape with shard end like
spear. This end goes into the ground so that stumps stand erect in the
ground.

• Bails: Bails are the smallest equipment placed on stumps. It helps in

giving easy decisions by umpires to dismiss the batsman when the wicket
is broken.

• Boundary rope: The boundary needs to be seen clearly by players and

the umpire. A rope will mark out the boundary area while white flags are
a popular alternative.

• Shirt: White shirts are worn for first class cricket and club matches while
more and more coloured clothing is now available. In long sleeve or short
sleeve, they are lightweight and breathable – usually made from
polyester.

• Trousers: Cricket trousers should also be lightweight, breathable and

comfortable.

• Spikes: Cricket shoes are available with molded studs while spikes will
help you stay upright on damp and grassy surfaces.

• Cricket cap: They are providing visibility and protect against the sun.

• Abdominal guard: This is an essential piece of equipment that will guard

a sensitive area.
• Jockstrap: A jockstrap holds an abdominal guard in place. It’s
considered essential by some as the guard should fit perfectly if it’s going
to do its job.

• Helmet: A helmet can protect and help batsmen, the wicket keeper and
other close in fielders to avoid head injuries.

• Leg pads: Also known as leg guards, these are worn at the front of the
legs to protect the shins and knees. Pads will extend above the knee and
carry strong padding to avoid injury when the ball makes contact.

• Gloves: Batting gloves are essential for all players while wicket keepers
have their own, specific equipment. They are designed to protect the
hands and fingers while in play.

• Inner gloves: They can make wearing the outer gloves more comfortable.
Usually they are made of thin, lightweight material.

• Arm guard: This is placed over the front arm to protect the wrist. It
fastens with velcro and the padded area faces towards the bowler.

• Chest guard: Chest guards are worn by professional cricketers as

batsmen facing fast bowling and many club players wear them too.

• Thigh guard: This is worn on the front thigh, facing outwards towards
the bowler. It’s made of lighter material than the leg guards but it still
protects a key area.
 Technical Abilities and Skills

1] Batting skills:

• Technique: Mastering the correct batting stance, grip, and

footwork.
• Shot Selection: Ability to choose appropriate shots based on the
delivery.
• Timing: Coordination and timing to connect the bat with the ball
effectively.
• Placement: Skill in placing the ball strategically into gaps for runs.
• Defensive Play: Capability to defend the wicket against various
types of deliveries.
• Aggression and Adaptability: Balancing aggression with
adaptability to match situations.

2] Bowling skills:

• Bowling Action: Mastering a consistent and effective bowling

action.
• Variation: Ability to bowl different types of deliveries like fast,
swing, spin, yorker, bouncer, etc.
• Control and Accuracy: Maintaining line and length, hitting desired
spots consistently.
• Spin and Swing: Skill in imparting spin or swing to the ball for
deception and variation.
• Pace and Change of Pace: Varying speeds to surprise batsmen.
3] Fielding skills:

• Catching: Safe and efficient catching technique.

• Throwing: Accurate and strong throws to return the ball to the
stumps or fielders.
• Diving and Sliding: Quick reflexes and agility for diving or sliding
to stop boundaries or take catches.
• Ground Fielding: Clean pickups and swift movement to prevent
runs.

4] Wicket keeping skills:

• Glovesmanship: Skillful use of gloves to take catches and effect

stumpings.
• Footwork: Quick and efficient movement behind the stumps.
• Alertness: Constant vigilance and awareness of the game situation.
 Cricket positions

In relation to the batsman

• Slip: Positioned close to the wicketkeeper on the off-side,

designed to catch edges from the bat.
• Gully: Near the slips, to catch balls that are not directly edged
but deflected off the bat.
• Third Man: Positioned behind the batsman on the off-side, near
the boundary, to stop runs from edged shots.
• Fine Leg: Behind the batsman on the leg side, near the
boundary, for fielding hits directed toward the leg side.
• Leg Slip: Placed on the leg side close to the batsman, primarily
to catch leg-side shots.
• Silly Point: Very close to the batsman, on the off-side, to induce
errors or catches off the bat's edge.
• Short Leg: Near the batsman on the leg side, often in catching
position for short-pitched deliveries.

In the outfield

• Long Off and Long On: Placed deep on the off and leg sides
respectively, to stop lofted shots.
• Cover and Extra Cover: Covering the off-side area to prevent
runs.
• Mid Off and Mid On: Positioned on either side of the pitch,
halfway to the boundary, for defensive and attacking options.
• Deep Midwicket and Deep Square Leg: Deep positions on the
leg side boundary.
• Point and Backward Point: On the off-side to prevent square
cuts and drives.
• Mid Wicket: Covering the leg-side area near the batsman.

Near the bat

• Short Cover: Positioned close to the batsman on the off-side, to

stop shots played with soft hands.
• Short Midwicket and Short Square Leg: Near the batsman on
the leg side, primarily for catching off the pads or mistimed
shots.
 Tournaments
International Tournaments

1] ICC Cricket World Cup: Held every four years, this tournament
features teams from around the world competing for cricket's
ultimate prize.
2] ICC Championships Trophy: A limited-overs tournament featuring
top cricketing nations.
3] Asia Cup: A tournament featuring teams from Asia, primarily
India, Pakistan, Sri Lanka, Bangladesh, and Afghanistan.
4] ICC T20 World Cup: Held every two years, this tournament
brings together teams from across the globe for T20 cricket.
5] ICC World Test Championship: A series of Test matches
among top cricketing nations to determine the world Test
champions.

Indian Tournaments:

1] Indian Premier League (IPL): One of the most popular T20 leagues
globally, featuring city-based franchises with international players
alongside Indian talents.
2] Ranji Trophy: India's premier first-class domestic competition,
featuring state teams.
3] Vijay Hazare Trophy: A domestic limited-overs tournament played
between state teams.
4] Syed Mushtaq Ali Trophy: Another domestic T20 tournament among
state teams.
5] Duleep Trophy: A first-class competition played between zonal teams
in India.
6] Deodhar Trophy: Limited-overs tournament featuring three teams:
India A, India B, and the winner of the Vijay Hazare Trophy.
 Awards
International Awards:
1] Sir Garfield Sobers Trophy: Awarded by the ICC to the world's best
cricketer of the year.
2] ICC Men's and Women's Player of the Year: Recognizing
outstanding performances in men's and women's cricket.
3] ICC Test Player of the Year: Awarded to the best Test cricketer
based on performances.
4] ICC ODI Player of the Year: Honoring the top ODI (One-Day
International) cricketer.
5] ICC T20I Performance of the Year: Recognizing exceptional
performances in T20 Internationals.

Indian Awards:
1] Arjuna Award: Recognizes outstanding achievement in sports,
including cricket, in India.

2] Padma Shri: One of India's highest civilian awards, occasionally

conferred upon exceptional cricketers.

3] Rajiv Gandhi Khel Ratna: India's highest sporting honor, awarded

for outstanding performances, occasionally awarded to cricketers.
 Famous Cricketers
Indian Footballers:

1] Sachin Tendulkar: Revered as the "Master Blaster," Tendulkar is one

of the greatest batsmen in cricket history, known for his records,
technique, and longevity in the game.
2] Sunil Gavaskar: A batting stalwart during his era, Gavaskar was the
first player to reach 10,000 runs in Test cricket and was known for his
solid technique.
3] Rahul Dravid: Nicknamed "The Wall," Dravid was known for his
resilience, technique, and consistency in Test cricket.
4] Virat Kohli: Regarded as one of the best contemporary batsmen,
Kohli has amassed numerous records across all formats.
5] Kapil Dev: India's first World Cup-winning captain in 1983, known
for his fast bowling and aggressive batting.
6] Anil Kumble: India's highest wicket-taker in Test cricket and a highly
respected leg-spinner.
7] Javagal Srinath: Known for his pace and contributions as one of
India's premier fast bowlers.

International Footballers:

1] Sir Vivian Richards (West Indies): Renowned for his aggressive

batting style and dominance during the 1970s and 1980s.
2] Sir Don Bradman (Australia): Widely regarded as the greatest
batsman ever, known for his exceptional batting average of 99.94 in
Test cricket.
3] Brian Lara (West Indies): Known for his graceful stroke play and
record-breaking innings in Test cricket.
4] Shane Warne (Australia): Considered one of the greatest spin
bowlers, known for his incredible wrist spin and match-winning
performances.
5] Wasim Akram (Pakistan): Renowned for his left-arm swing bowling,
considered one of the best fast bowlers in cricket history.
6] Glenn McGrath (Australia): Known for his accuracy, McGrath is
among the highest wicket-takers in Test cricket history.
7] Muttiah Muralitharan (Sri Lanka): The leading wicket-taker in Test
and ODI cricket, known for his unorthodox spin bowling.
 BiblioGraphy
1] Wikipedia
2] MCC website
3] ICC website
4] ChatGPT