NLIE PD

GNE
A

PHYSICAL

P H Y S I C A L E D U C AT I O N
EDUCATION

L A B M A N UA L
L A B M A N UA L
Salient
Features
History
General Rules
Court/Field Specifications
Fundamental Skills
Equipment and Sports Gear
Specific Exercises
Injuries—Prevention and Treatment
Related Sports Terminologies
Important Tournaments
Awards
Important Personalities
Viva Voce
Olympic Movement and Athletics Records
SAI Khelo India Fitness Test
Brockport Physical Fitness Test

I
Games and Sports for CWSN
ISBN: 978-93-5138-015-3

CLASS
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T11-8859-499-COMP. PHY EDU LAB MANUAL XI
XII
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Comprehensive Physical Education Lab Manual–XII

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 Contents
PART A : PHYSICAL FITNESS TESTS
1. Introduction to Physical Education ... 3–7
2. SAI Khelo India Fitness Test ... 8–15
3. Brockport Physical Fitness Test (BPFT) ... 16–33

PART B : GAMES/SPORTS
4. Basketball ... 37–49
5. Football ... 50–60
6. Kabaddi ... 61–70
7. Kho-Kho ... 71–81
8. Volleyball ... 82–95
9. Handball ... 96–112
10. Hockey ... 113–129
11. Cricket ... 130–148

PART C : GAMES/SPORTS FOR CWSN (CHILDREN WITH SPECIAL NEEDS–DIVYANG)

12. Bocce / Boccia ... 151–158
13. Sitting Volleyball ... 159–169
14. Wheelchair Basketball ... 170–178
15. Unified Badminton ... 179–187
16. Unified Basketball ... 188–193
17. Unified Football (Soccer) ... 194–202
18. Blind Cricket ... 203–208
19. Goalball ... 209–216
20. Floorball ... 217–222
21. Wheelchair Races ... 223–227
22. Wheelchair Throws ... 228–236

PART D : MISCELLANY
23. Yoga and Lifestyle ... 239–258
Appendix 1: Venue of Games ... 259–262
Appendix 2: India’s Performance in the Olympic Games 1928–2020 ... 263–264

3
 Syllabus
Physical Education (Practical)
(For Class XII)

Practical Max. Marks 30

01. Physical Fitness Test: SAI Khelo India Test, Brockport Physical Fitness Test (BPFT)* — 6 Marks
02. Proficiency in Games and Sports (Skill of any one IOA recognised Sport/Game of Choice)** — 7 Marks
03. Yogic Practices — 7 Marks
04. Record File*** — 5 Marks
05. Viva Voce (Health/Games & Sports/Yoga) — 5 Marks

* Test for CWSN (any 4 items out of 27 items. One item from each component: Aerobic Function, Body
Composition, Muscular strength & Endurance, Range of Motion or Flexibility)

** CWSN (Children With Special Needs – Divyang): Bocce/Boccia, Sitting Volleyball, Wheelchair Basketball,
Unified Badminton, Unified Basketball, Unified Football, Blind Cricket, Goalball, Floorball, Wheelchair Races
and Throws, or any other Sport/Game of choice.

** Children With Special Needs can also opt any one Sport/Game from the list as alternative to Yogic Practices.
However, the Sport/Game must be different from Test – ‘Proficiency in Games and Sports’

*** Record File shall include:

E Practical–1: Fitness tests administration.
E Practical–2: Procedure for Asanas, Benefits & Contraindication for any two Asanas for each lifestyle
disease.
E Practical–3: Any one IOA recognised Sport/Game of choice. Labelled diagram of field & equipment.
Also mention its Rules, Terminologies & Skills.
 Part–A

PHYSICAL FITNESS TESTS

 1
UNIT

Introduction to Physical
Education

AIMS AND OBJECTIVES

T he main aim of physical education is the wholesome development of personality. An individual with a
well-balanced personality is one who is physically fit, mentally alert, socially outgoing, emotionally stable,
and morally and ethically sound. An individual is a citizen first and through the medium of physical activities,
citizenship qualities are imbibed in him, which will enable him to become an actively contributing member and
a conscientious citizen of a society to make it healthy. Physical Education (PE) develops the skills, knowledge,
values and attitudes needed for establishing and enjoying an active and healthy lifestyle, as well as building a
student’s confidence and competence in facing challenges as individual and in groups or teams, through a wide
range of learning activities. According to the National Plan of Physical Education and Recreation, The aim of
Physical Education must be to make every child physically, mentally and emotionally fit and also to develop in him/her such
personal and social qualities as will help him/her to live happily with others and build him/her up as a good citizen.

It is generally accepted that encouraging a healthy lifestyle characterised by regular physical activity in
children is a worldwide priority to overcome the challenges posed by sedentary lifestyles.
The aims of physical education may be summarised as follows:
1. It exhibits a physically active lifestyle.
2. It achieves and maintains a health-enhancing level of physical fitness.
3. It demonstrates responsible personal and social behaviour in physical activity settings.
4. It demonstrates competency in many movement forms and proficiency in a few.

3
 4 Comprehensive Physical Education Lab Manual—XII

5. It applies movement concepts and principles to the learning and development of motor skills.
6. It demonstrates understanding and respect for differences among people in physical activity settings.
7. It demonstrates that physical activity provides opportunities for enjoyment, challenge, self-expression
and social interaction.
8. It is so effective that it can cure many physical deformities and helps to overcome many disabilities.
Physical education develops fitness and fosters the desire for lifelong participation in physical activity. High
school curriculum prepares students to become highly proficient in one or more sport and/or fitness activity of
their choice.
Objectives are all the pathways that one takes to reach the goal. Physical education achieves two important
goals— developing motor skills and physical fitness. A motor skill is a learned sequence of movements of muscles
that combine to produce a smooth, efficient action in order to perform a specific act. The most purposeful
movement requires the ability to “feel” or sense what one’s muscles are doing as they perform the act. Motor
skill difficulties occur when an individual lacks the ability to move in the way he or she originally intends. This
can have a significant effect on classroom performance and motivation in school. Motor skill difficulties can be
addressed in a variety of ways. Some motor skills difficulties can be overcome through development and maturity.
Physical education plays a significant role in developing the motor skills. Physical fitness includes cardiovascular
endurance; muscular strength, longevity, agility, endurance and flexibility. Broadly speaking, the objectives of
physical education are—health or organic vigour, worthy use of leisure to develop personal and social attitude,
citizenship qualities, co-operation, followership, leadership, respecting the rules and regulations of the game,
respecting the officials, etc. These may be summarised into four groups as follows:
1. The Objective of Physical Fitness: It refers to that state where an individual has developed great
endurance, speed, strength, etc. It helps in proper functioning of various systems of the body and assists
the development of skills through better neuromuscular coordination. Physical fitness is essential to
live a happy, jovial, vigorous and abundant life. Physical education classes generally include formal
exercises, sports, and contests; although an increasing emphasis has been given to such Asian techniques
as yoga, karate, and judo.
2. The Objective of Social Efficiency: It concerns with one’s proper adaptation to group living. Physical
education activities provide ample opportunities to develop traits such as cooperation, respect to others,
loyalty, sportsmanship, self-confidence, etc. All these qualities help a person make him a good citizen.
Effective interpersonal skills are essential for participation in meaningful and fulfilling relationships
in family, school, recreation, work and community contexts. Interpersonal skills such as assertive
communication, negotiation, conflict resolution, cooperation and leadership enable students to act
responsibly and contribute effectively to groups and teams.
3. The Objective of Culture: It aims at developing an understanding and appreciation of one’s own local
environment as well as the environment which is worldwide in scope. By participating in various
physical education activities such as dance, sports and games, a person fully understands the history,
culture, tradition, religious practices, etc. and the aesthetic values associated with these activities.
4. The Objective of Responsibility: Physical education improves students’ knowledge about health issues
and practices, but it does not guarantee they will lead healthy lifestyles. However, students who are able
to identify and develop their own attitudes and values associated with leading a healthy lifestyle are
better equipped to make personally and socially responsible decisions.
The American Association for Health, Physical Education and Recreation stated five major objectives of
physical education as mentioned below:
1. To help children move in a skilful and effective manner in all the selected activities in which they engage
in the physical education programme and also in the situations they will experience during their lifetime.
2. To develop an understanding and appreciation of movement in children and youth, so that their lives
will become more meaningful and productive.
Introduction to Physical Education 5
3. To develop an understanding and appreciation of certain scientific principles concerned with movement
that relate to such factors as time, space, force and mass energy relationships.
4. To develop through the medium of games and sports better interpersonal relationships.
5. To develop the various organic systems of the body, so that they can respond in a healthful way to the
increased demands placed on them.

NEED AND IMPORTANCE OF PHYSICAL EDUCATION

Quality physical education programmes are needed to increase the physical competence, health-related fitness,
self-responsibility and enjoyment of physical activity for all students so that they can be physically active
for a lifetime. Physical education programmes can only provide these benefits if they are well-planned and
well-implemented. Thus, physical education can be needed to:
1. Improve and Maintain Sound Physical Fitness: Physical education helps in improving children’s
muscular strength, flexibility, muscular endurance, body composition and cardiovascular endurance
and hence is able to stretch his/her physical abilities to an optimum level.
2. Develop Different Kinds of Skills: Motor skills are developed, reflexes are strengthened, sound body
posture is developed, and hand-eye coordination is developed which allow for safe, successful and
satisfying participation in physical activities.
3. Motivate Regular Healthful Physical Activity and Nutritional Awareness: Physical education
provides a wide-range of developmentally appropriate activities to improve overall physical health. It
also propagates the benefits of healthy and nutritious food.
4. Support of Other Subject Areas: Physical education reinforces the knowledge learned in the curriculum
and provides a practical application of Science, Mathematics and Social Studies.
5. Maintain Self-discipline: Physical education facilitates the development of a student’s responsibility
for health and fitness which help him/her grow up to become a healthy and responsible adult who
understands the benefits of a healthy lifestyle.
6. Improve Judgement: A quality physical education can influence moral development. Students have the
opportunity to assume leadership, cooperate with others, question actions and regulations and accept
responsibility for their own behaviour.
7. Reduce Stress and a Source of Recreation: Physical activity helps in releasing stress and anxiety;
thereby helps in emotional stability. When students are involved the whole day in academics, i.e., sitting
on the desk and studying, physical education is a recreation for them which reduces the stress and is a
source of leisure for the students.
8. Strengthen Peer Relationships: Physical education helps children socialise with others successfully and
provides opportunities to learn various constructive skills. Participating in dances, games and sports is
an important part of peer culture.
9. Improve Self-confidence and Self-esteem: Physical education instils confidence and a strong sense of
self-worth in children based on their mastery of skills and concepts in physical education. They become
more confident, assertive, independent and self-controlled. When an individual goes on the field and
plays, his/her self-confidence increases, this aids in the development of the individual’s character.
Winning on the play field boosts one’s confidence levels. By accepting and dealing with defeat, they
start believing in one’s capabilities and develop a sense of positive attitude. Hence, participation in
sports has a positive influence on the individual’s personality, character, and works wonders for his/her
self-confidence.
10. Inculcate Sportsmanship and Encourages Budding Sportsmen: Through participation in team games,
children develop sportsmanship. The participants learn to systematise themselves, function as a whole,
and develop overall communication skills, cooperation and team spirit. Physical education provides
opportunities to young budding sportsmen and sportswomen to explore different areas in sports and
games and after finding a sport they are able to work hard on that sport and excel in it.
 6 Comprehensive Physical Education Lab Manual—XII

11. Creates Tolerance: Physical education provides a number of opportunities to enhance the power of
tolerance. The tolerance power is really very essential for human beings. A person, who has tolerance,
would be well-being in a society.

SPORTS AND PHYSICAL FITNESS

In a broad sense, the human body shape, physiological functions, physical quality, athletic capability, immunity
and psychological quality are all constituents of physical fitness. Physical fitness comprises the fitness on health—
metabolic, morphological, bone integrity; skill—body composition, cardiovascular fitness, flexibility, muscular
endurance, and muscle strength; sports—agility, balance, coordination, power, speed, reaction time, and team
sport. Participation in physical activity and sport, through a number of mechanisms, can have a significant impact
on the health, skills and sports skills of individuals.

Physical Fitness Test

A physical fitness test is a special physical aptitude test designed to measure physical strength, agility and
endurance of an individual. It is generally conducted by professionally trained Physical Education, Physical
Fitness and Sports professionals. It covers three broad areas, namely physical measurement, cardiovascular
ability, and physical ability. The physical fitness test helps in assessing the physical ability of an individual and
where they stand in terms of fitness. The areas generally covered in physical fitness test are listed below:

Physical Measurements Height, weight, chest circumference, waist circumference, hip circumference, skinfold
thickness and body fat percentage

Cardiovascular Ability Heart rate, blood pressure, respiratory functionalities and vital capacity

Physical Ability Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, power,
speed, coordination, agility, reaction time, and balance

Drug Test
Drug testing has become an essential part of physical education and sports. An athlete can be called for drug
testing at anytime, in or out of competition. During competition, only some sports carry out drug testing on the
winning team or top three competitors. Others will be test by random selection from all competitors. Some athletes
use drugs to win the competitions. Anabolic steroids are used to enhance performance in sports and as they are
prohibited in most high-level competitions, drug testing is used extensively in order to enforce this prohibition.
Testing can occur at anytime, usually when the investigator has reasons to believe that a substance is possibly
being abused by the subject. Generally, urine testing and blood testing are carried to test the presence of a drug.

PHYSICAL EDUCATION AND CAREER OPTIONS

Today, there are many opportunities in the field of physical education. Initially, when professional preparation in
physical education had started in 1920 at the YMCA College of Physical Education, Chennai (then Madras), there
were very few job opportunities such as of a coach and teacher.
But over the years, a lot of opportunities have been created and now they are unlimited. Persons with a
professional degree in physical education are working in different walks of life. A physical education professional
may be a teacher, a trainer, a sport specialist or a scientist whose primary responsibilities address health and
physical fitness.
Following are some career options available in the field of physical education now-a-days:
(a) Teaching in schools, colleges/universities as Assistant professors, Associate professors and Professors
(b) Guidance/counselor services
(c) Leaders in recreational and leisure time activities
Introduction to Physical Education 7
(d) Personal fitness trainer
(e) Adapted physical education teachers in special schools
(f ) Coaches in various games, life guard and swimming coach
(g) Directors/Sports officers in universities
(h) Directors/Sports trainers of adventure sports
(i) Defence and military personnel
( j) Sports event managers
(k) Exercise science professionals in hospitals and corporations
(l) Strength and conditioning coach
(m) Sports journalist
(n) Marketing sports products
(o) Physical therapist
(p) Athletic trainer
(q) Editors for health awareness and sections of health magazines
(r) Health workers to impart knowledge about community and personal health issues including nutrition,
sexuality, drug use and HIV/AIDS

VIVA VOCE
Q. 1. What is the need of physical education?
Ans. Physical Education (PE) develops the skills,
knowledge, values and attitudes needed
for establishing and enjoying an active and
healthy lifestyle, as well as building a student’s
confidence and competence in facing challenges
as individual and in groups or teams, through a
wide range of learning activities.
Q. 2. What is the aim of physical education?
Ans. The aim of physical education is all round de-
velopment of the personality of the individual.
Q. 3. What do you mean by physical fitness test?
Ans. A physical fitness test is a test designed
to measure physical strength, agility and
endurance of an individual. It is generally
conducted by professionally trained Physical
Education, Physical Fitness and Sports
professionals. It covers three broad areas,
namely physical measurement, cardiovascular
ability, and physical ability.
Q. 4. What do you mean by drug test?
Ans. Drug testing has become an essential part
of physical education and sports. An athlete
can be called for drug testing at anytime, in
or out of competition. During competition,
some sports only carry out drug testing on
the winning team or top three competitors.
Others will be test by random selection from
all competitors. Anabolic steroids are used to
enhance performance in sport and as they are
prohibited in most high level competitions,
drug testing is used extensively in order to
enforce this prohibition.
 8 Comprehensive Physical Education Lab Manual—XII

2
UNIT

SAI Khelo India Fitness Test

INTRODUCTION

P hysical fitness (or simply fitness) is a state of health and wellbeing, and more specifically, the ability to perform
physical activity and sports. It encompasses a wide range of abilities. Each physical activity and sport requires
a specific set of skills and fitness level. If a person is fit for a physical activity or sport, it does not necessarily
make that person fit for another activity or sport. Fitness is generally divided into specific fitness categories or
components, and each can be tested and trained individually.
Generally, physical fitness components include two types of specific fitness components:
1. Health-related Physical Fitness Components:
(a) Body composition (b) Cardio-respiratory endurance
(c) Muscular strength (d) Muscular endurance
(e) Flexibility
2. Skill-related Physical Fitness Components:
(a) Agility (b) Balance
(c) Coordination (d) Power
(e) Reaction time ( f ) Speed
There is a great requirement for tests and measurements in sports and physical education. On the basis of
measurement, a student or participant is selected for sports and physical activity programmes.
A test, may be called as a tool, a question, a set of questions, or an examination, which is used to measure a
particular characteristic or a set of particular characteristics of an individual or a group of individuals.
Measurement refers to the process of administrating a test to obtain quantitative data. It can also be said that
measurement aids the evaluation process, in which various tools and techniques are used in the collection of data.
Thus, “measurement is a process by which the level of performance, fitness, ability, knowledge, personality and
skills are measured with the help of various standard tests.”
According to R.N. Patel, Measurement is an act or process that involves the assignment of numerical values to
whatever is being tested. So it involves the quantity of something.

8
SAI Khelo India Fitness Test 9

SAI KHELO INDIA FITNESS TEST

SAI Khelo India Fitness Test is a battery or set of test items designed to evaluate various components of physical
fitness for children (boys and girls) in grades 1–12. The test is divided into two categories (age group 5–8 years
and age group 9–18+ years) to measure and track the physical fitness of the participant. The following Khelo India
battery of Fitness Assessment Tests has been finalised by the Expert Committee of Physical Fitness Assessment:

I. Battery of Tests for Age Group 5–8 years | Class 1 to 3

At primary classes 1–3, children should acquire Fundamental Movement Skills (FMS) which are important for
controlling the body in various situations, while the learning of specific physical activities is not suitable at that
stage and should be learned at later stages. FMS provide the building blocks for many physical activities, such as
playing games, dance, and sport. Locomotors, Manipulative and Body Management abilities are key to success in
most physical activities and sports. The abilities of children in classes 1–3 which need to be measured and tracked
(with their tests) are:
1. Body Composition (BMI Test)
2. Coordination (Plate Tapping Test)
3. Balance (Flamingo Balance Test)
These parameters are important for controlling the body in various situations.

II. Battery of Tests for Age Group 9–18 years | Class 4 to 12

For classes 4 to 12, it is important for students to have an overall physical fitness. The following components (with
their tests) are to be considered in the physical fitness profile:
1. Body Composition (BMI Test)
2. Strength
(a) Abdominal (Partial Curl-up Test)
(b) Muscular Endurance (Push-ups Test for Boys, Modified Push-ups Test for Girls)
3. Flexibility (Sit and Reach Test)
4. Cardiovascular Endurance (600 Meter Run/Walk Test)
5. Speed (50 M Dash Test)

Note:
The above-mentioned tests are being done by schools across India through Khelo India Assessor App (School Version).
This app is available on Google Play Store. Children are given a Fitness Assessment Report Card at the end of session.
Schools and Parents have individual User ID and Password, with access to schoolfitness.kheloindia.gov.in and Khelo India App
respectively where they can see detailed Report Cards and history.

TEST DESCRIPTIONS FOR CHILDREN

The participants/students are advised to warm up before the test. All the students must be medically fit. The SAI
Khelo India Fitness Test in school has the following eight test items:

Test Item 1 – Body Mass Index (BMI) Test

Body composition refers primarily to the distribution of muscle and fat in the body. Body size such as height,
lengths and girths are also grouped under this component. Body composition significantly affects sporting
performance. Body size and composition can be considered important in sports where you have an advantage of
being tall (e.g., basketball) or small (e.g., jockeys), heavy (e.g., sumo wrestling) or light (e.g., gymnastics).
 10 Comprehensive Physical Education Lab Manual—XII

The Body Mass Index (BMI) is an indirect measure of body fatness because it is a measure of excess weight
rather than excess body fat. BMI provides the ideal body weight as per a person’s height. BMI of an individual can
be calculated with the help of the following formula:
W(in kg)
BMI =
[H(in m)]2
where, W = Body weight in kilograms and H = Height in metres.
Usually, a higher BMI score indicates higher levels of body fat.
Example: If a person’s weight is 64.61 kg and his height is 1.63 metres, then his BMI is calculated as:
64.61 64.61
BMI = 2
= = 24.32 kg/m2
(1.63) 2.6569

Hence, BMI = 24.32 kg/m2 (Normal BMI)

The Body Mass Index (BMI) is a simple index of weight-for-height that is commonly used in determining
whether an individual is underweight, healthy weight, overweight or obese.
According to the World Health Organisation (WHO), a person can be classified as underweight, overweight,
and obese according to the BMI values given in the following table.

Classification Body Mass Index (BMI)

Underweight < 18.50
Normal range = 18.50–24.99
Overweight = 25.00–29.99
Obese ≥ 30.00
Obese class I = 30.00–34.99
Obese class II = 35.00–39.99
Obese class III ≥ 40.00

Purpose: To measure Body Mass Index (BMI) of an individual.

Equipment required: Weighing machine (use only a digital scale) and Height measuring tape / Stadiometer /
Measuring tape pasted on a wall.
Procedure:
To Measure Weight Accurately: First of all, remove the participant’s shoes and heavy clothing (if any). Place the
digital scale on firm flooring (such as tile or wood) to measure the weight of the participant. (Don’t use an analog
scale which is spring-loaded.) The participant should stand with both feet in the centre of the scale. Record the
weight to the nearest decimal fraction (e.g., 32.1 kilograms).
To Measure Height Accurately: First of all, remove the participant’s shoes, heavy clothing, hair ornaments and
unbraided hair, which create problems in measurement. Take the height measurement on non-carpeted flooring
and against a flat surface (such as a wall with no moulding). The participant should stand with their feet flat,
together, and their back against the wall. Make sure the legs are straight, the arms are at the sides, and the
shoulders are level. Also, make sure the participant is looking straight ahead in such a way that the line of sight
is parallel with the floor.
Measure the participant’s height while he/she stands with his/her head, shoulders, buttocks, and heels touching
the flat surface (wall). Depending on the overall body shape of the participant, all points may not touch the wall.
Use a flat headpiece to form a right angle with the wall and lower the headpiece until it firmly touches the
crown of the head. Make sure the measurer’s eyes are at the same level as the headpiece.
SAI Khelo India Fitness Test 11
Mark the point where the bottom of the headpiece meets the wall. Finally, record the height measurement to
the nearest 0.1 centimetre using a metal tape to measure from the base on the floor to the marked point on the wall.
Scoring: Accurately record the height to the nearest 0.1 centimetre and weight to the nearest decimal fraction.
Now, calculate the BMI score using the BMI formula.

Test Item 2 – Plate Tapping Test

Purpose: To test or measure speed and coordination of limb movement.
Equipment required: Table (adjustable height), 2 Yellow discs (20 cm in diameter), Rectangle (30 × 20 cm),
Stopwatch, Measuring tape.
Procedure: First of all, place the table on firm flooring. If possible, the height of the table should be adjusted so
that the subject is standing comfortably in front of the discs. The two yellow discs are placed with their centres
60 cm apart on the table. The rectangle is placed equidistant between both yellow discs. Now, the subject stands in
a balanced posture in front of the discs with feet flat and shoulder width apart on the ground. The non-preferred
hand is placed on the centre of the rectangle and the preferred hand touches the yellow disc on the same side.
The subject moves the preferred hand back and forth between the yellow discs over the non-preferred 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 full cycles (50 taps) is recorded.

30 cm 30 cm

Plate Tapping Test

Test Item 3 – Flamingo Balance Test (FBT)

Purpose: To test or measure 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 and even surface, Stopwatch, Bricks or beams locally procured of a standard
brick shape and height.
Procedure: First of all, the subject stands on the beam or
brick with his preferred leg. Keep the balance by holding
the instructor’s hand (if required to start). While balancing
on the preferred leg on the beam, the free leg is flexed at the
knee and the foot of this leg is held close to the buttocks.
Now, start the stopwatch/timer as the instructor lets go of
the participant/subject. Try to keep this position for as long
as possible. The stopwatch is paused each time the subject
loses balance (either by falling off the beam or letting go
of the foot being held). Resuming when the subject is in
position and timing until he /she loses balance, count the
total number of falls in 60 seconds of balancing. Flamingo Balance Test

Scoring: The total number of falls in 60 seconds of balancing is recorded. If there are more than 15 falls in the first
30 seconds, the test is terminated.
 12 Comprehensive Physical Education Lab Manual—XII

Test Item 4 – Partial Curl-up Test

Purpose: To measure or access abdominal muscular strength and endurance of the abdominals and hip-flexors (which are
important for back support and core stability).
Equipment required: A flat, clean, cushioned surface or Gym/Yoga mat with two parallel strips (6 inches apart),
Marking tape (for 6 inches parallel strips), Stopwatch, Recording sheets, Pen/Marker.
Procedure: After warming up, the subject lies on his/her back on a cushioned, flat, clean surface with his/her knees
flexed, usually at 90° and his/her feet about 12 inches (approx.) from his/her buttocks. The arms are extended and
are rested on the sides, parallel to the body, in such a way that the palms face downward. The head is in a neutral
position.
Now, the subject raises the trunk in a smooth motion, keeping the arms in position, and curls up at the desired
amount (at least 6 inches above/along the ground towards the parallel strip). Then the trunk is lowered back to
the floor so that the shoulder blades touch the floor. One complete curl-up is completed and is continued for
30 seconds. There is no pause in the up or down position; the curl-ups should be continuous with the abdominal
muscles engaged throughout.
Scoring: Record the maximum number of curl-ups in 30 seconds. The completion of one complete curl-up is
counted as one. Only correctly performed curl-ups should be counted—the sit up is not counted if the shoulders
are not raised up two inches, the head touches the mat, or the heels come off the mat.

Partial Curl-up Test for 30 seconds

Test Item 5 – Push-ups (for Boys) and Modified Push-ups (for Girls) Tests
Purpose: To measure upper body strength, endurance and trunk stability.
Equipment required: Flat, clean, cushioned surface or Gym/Yoga mat.
Procedure: After warming up, a standard push-up begins with the hands and toes touching the floor, the body
and legs in a straight line, feet slightly apart, and the arms at shoulder width apart, extended and at a right angle
to the body.

Push-ups Test (For Boys) Modified Push-ups Test (For Girls)

SAI Khelo India Fitness Test 13
Keeping the back and knees straight, the subject/participant lowers the body to a predetermined point, to
touch some other object, or until there is a 90° angle at the elbows, then comes back to the initial/starting position
with the arms extended (Note: In Modified Push-up Test for girls, only the push-up technique is modified with
both the knees resting on the floor). Repeating this process, the test continues until exhaustion, or until they can
do no more in rhythm or have reached the target number of push-ups.
Scoring: The total number of correctly completed push-ups is recorded.

Test Item 6 – Sit and Reach Test

Purpose: To measure flexibility of the lower back and hamstring muscles.
Equipment required: Flat, clean, cushioned surface or Gym mat, Sit and Reach Box with inscribed
centimetre/mm gradations on top panel with the following dimensions: 12″ × 12″ (Sides), 12″ × 10″ (Front
and Back), 12″ × 21″ (Top). [Note: It is crucial that the vertical plane against which the subject’s feet will
be placed is exactly at the 23 cm mark.]
Procedure: First of all, remove the shoes while performing the test. After warming up, the subject sits on the
floor with legs stretched out straight ahead (the distance of the feet should be according to the width of the
shoulders). From this position, the soles of the feet are placed flat against the Sit and Reach Box, whereas both
knees should be locked and pressed flat to the floor (the tester may assist by holding them down). Now, with the
palm facing downwards and the hands on top of each other (fish pose), the subject stretches the hands forward
and reaches towards the box by flexing at the waist with the hands together to reach the maximum distance along
the measuring line of the box at the top panel. The subject holds the position for one to two seconds while the
distance is recorded and measured in inches (or centimetres) by a ruler or length scale. The purpose is to reach as
far as possible. Make sure there are no jerky actions or quick movements during the test.
The test or trial is repeated if: (i) the hands reach out unevenly, or (ii) the knees are flexed at the time of doing
the test.
Scoring: The score is the farthest point reached on the trial measured to the nearest centimetre. The score is
recorded (the difference between the initial position and the final position), in cm and mm, as the distance reached
by the hand.

Sit and Reach Test

Sit and Reach Box

 14 Comprehensive Physical Education Lab Manual—XII

Test Item 7 – 600 M Run / Walk Test

Purpose: To measure cardiovascular endurance/Cardiovascular fitness.
Equipment required: 200 or 400 metres of flat and even running
track/playground with 1.22 metres (minimum 1 metre) width and
a marked starting and finish line, Stopwatch (1 per lane), Whistle,
Marker cone, Lime powder, Measuring tape.
Procedure: The test involves running or walking 600 metres at the
fastest possible pace (or in the shortest time possible). For doing this
test, a running track, oval or straight, is marked and a stopwatch
is used to measure the time of the run. The test is performed after
warming up. Participants should start from a stationary standing
position at the signal “Ready, Start” and as they cross the finishing
line, elapsed time should be announced to them. Walking is
permitted, but the objective is to cover 600 metres of distance in the 600 M Run / Walk Test
shortest possible time.
Scoring: The score is the time completion (run or walk) in minutes (m), seconds (s) and milliseconds (ms) i.e., the
time taken to complete 600 metres run or walk is recorded in minutes, seconds and milliseconds. The time starts
from the starting line and finishes when the chest crosses the finish line.

Test Item 8 – 50 M Dash Test / 50 M Standing Start Test / 50 M Sprint Test

Purpose: To measure acceleration and speed of the subject.
Equipment required: Measuring tape (to mark the track), Cone markers, Stopwatch, Flat and clear surface of at
least 60 metres.
Procedure: The test involves running a single maximum sprint over 50 metres with the time recorded. A thorough
warm-up should be given, including some practice starts and accelerations. The subject starts from a stationary
standing position (hands cannot touch the ground) with one foot in front of the other in such a way that the front
foot must be on or behind the starting line. Once the subject is ready and motionless, the tester/starter gives the
instructions “set” then “go.” The starting position should be static (a dead start). The tester should provide hints
to the subject for maximising speed (such as keeping low and driving hard with the arms and legs) and the subject
should be encouraged to continue running hard through the finishing line. Two trials are allowed and the best
time is recorded to the nearest two decimal places.
Scoring: The score is the minimum time recorded in one of the trials, between the first movement if a stopwatch
is used or when the timing system is triggered, and finishes when the chest crosses the finishing line.

50 M Dash Test
SAI Khelo India Fitness Test
VIVA VOCE
Q. 1. What do you mean by test?
Ans. A test, may be called as a tool, a question, a set
of questions, or an examination, which is used
to measure a particular characteristic or a set of
particular characteristics of an individual or a
group of individuals.
Q. 2. What do you mean by measurement?
Ans. Measurement is the process of administrating a
test to obtain quantitative data. It can also be said
that measurement aids the evaluation process,
in which various tools and techniques are used
in the collection of data. Thus, “measurement
is a process by which the level of performance,
fitness, ability, knowledge, personality and
skills are measured with the help of various
standard tests.”
Q. 3. What do you mean by physical fitness?
Ans. Physical fitness (or simply fitness) is a state of
health and wellbeing, and more specifically, the
ability to perform physical activity and sports.
It encompasses a wide range of abilities.
Q. 4. What is the importance of Fundamental
Movement Skills (FMS) for the children in the
age group of 5–8 years?
Ans. In the age group of 5–8 years, Fundamental
Movement Skills (FMS) are important for
controlling the body in various situations. FMS
provide the building blocks for many physical
activities, such as playing games, dance, and
sport.
Q. 5. Define body composition.
Ans. Body composition refers primarily to the
distribution of muscle and fat in the body. Body
size such as height, lengths and girths are also
grouped under this component.
Q. 6. What does BMI stand for?
Ans. BMI stands for Body Mass Index.
Q. 7. What is the Body Mass Index (BMI)?
Ans. The Body Mass Index (BMI) is an indirect
measure of body fatness because it is a measure
of excess weight rather than excess body fat.
Q. 8. How is the Body Mass Index (BMI) calculated?
Ans. BMI is defined as the weight in kilograms
divided by the square of the height in metres.
15
BMI of an individual can be calculated with the
help of the following formula:
W(in kg)
BMI =
[H(in m)]2
where, W = Body weight in kilograms and
H = Height in meters.
Q. 9. What does the Plate Tapping Test measure?
Ans. The Plate Tapping Test measures speed and
coordination of limb movement of children.
Q. 10. What is the distance between the centres of
the yellow discs in the Plate Tapping Test?
Ans. 60 cm.
Q. 11. How can the score of Plate Tapping Test be
recorded?
Ans. By recording the time taken to complete 25 full
cycles (50 taps).
Q. 12. What does the Flamingo Balance Test assess?
Ans. Flamingo Balance Test measures the 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.
Q. 13. What does the Partial Curl-up Test measure?
Ans. Partial Curl-up Test measures the abdominal
muscular strength and endurance of the
abdominals and hip-flexors (which are
important for back support and core stability).
Q. 14. What does the Push-ups (for Boys) Test
measure?
Ans. Push-ups (for Boys) Test measures upper body
strength, endurance and trunk stability.
Q. 15. What is the purpose of Sit and Reach Test?
Ans. The purpose of Sit and Reach Test is to measure
flexibility of the lower back and hamstring
muscles.
Q. 16. What does the 600 M Run/Walk Test measure?
Ans. 600 M Run/Walk Test measures cardiovascular
endurance/Cardiovascular fitness.
Part–B 35

Part–B

GAMES / SPORTS
Basketball 37

4
UNIT

Basketball

INTRODUCTION

B asketball is one of the most popular team sports in the United States
and Europe. The simple objective of the game—to throw a 30-inch
ball through a 60-inch hoop more times than the opponent team does—
belies the complex mix of individual skills and team tactics required at
competitive levels. It focuses on dribbling, passing, rebounding, shooting,
and moving without the ball. Players demonstrate four basic passes (the
chest pass, two-hand bounce pass, two-hand overhead pass, and the
baseball pass), as well as three different kinds of fakes used in basketball
(the backdoor, reverse, and self-block).
The origin of the game basketball dates back to 1891. The credit for
starting this game and framing its rules goes to Dr. James Naismith, a
Canadian by birth. An instructor at the YMCA Training School in Massachusetts, he sought a suitable indoor game
to keep his students fit and warm during the cold New England winters. He formulated 13 rules, most of which
still apply today. In 1893, the first women’s game was played at the Smith College, in Northampton, Massachusetts,
USA. Originally, basketball was played with peach baskets and balls had to be retrieved manually after each score.
Subsequently, a hole was drilled into the bottom of the basket allowing the balls to be poked out with a long rod.
In 1906, the peach baskets were finally replaced by metal hoops with backboards. It was originally played with a
soccer ball. The first balls made specifically for basketball were brown, and it was only in the late 1950s that Tony
Hinkle, searching for a ball that would be more visible to players and spectators
alike, introduced the orange ball that is now in common use.
Basketball made its appearance at the Olympic Games in 1904 in St. Louis
as a demonstration sport, as the competition was held between only American
teams and counted as an event of the Amateur Athletic Union (AAU of the USA)
Championships. At the Games in 1936 in Berlin, basketball joined the Olympic
programme, where it has remained till date. Women’s basketball debuted at the
1976 Games in Montreal. The USA dominates international basketball and won all
the titles up to 1972, the year it was defeated by the Soviet Union at the Munich
Games. In the women’s event, the Soviets took gold in 1976, 1980 and 1992, and
were later dominated by the Americans between 1984 and 2008, except in 1992.
Dr. James Naismith

37
 38 Comprehensive Physical Education Lab Manual—XII

The International association of this game was formed in 1932 with the name ‘Federation International de
Basketball Association’ (FIBA) in the Olympics. In India, this game was introduced by YMCA College, Madras
(now Chennai) and the first game was played in 1930. The first Indian National Championship for men was
conducted in 1934 in New Delhi. The Basketball Federation of India which controls the game in India was formed
in 1950.

GENERAL RULES
Basketball is a team sport. Two teams of five players each try to score by shooting a ball through a hoop or basket
elevated 10 feet above the ground. The game is played on a rectangular floor called the court, and there is a hoop at
each end. The court is divided into two main sections by the mid-court line. If the offensive team puts the ball into
play behind the mid-court line, it has ten seconds to get the ball over the mid-court line. If it doesn’t, the defense
gets the ball. Once the offensive team gets the ball over the mid-court line, it can no longer have possession of the
ball in the area in back of the line. If it does, the defense is awarded the ball. The ball is moved down the court
toward the basket by passing or dribbling. The team with the ball is called the offense. The team without the ball is
called the defense. They try to steal the ball, contest shots, steal and deflect passes, and garner rebounds.
The general rules for basketball are listed below:
1. Team: Each team shall consist of not more than 12 players. Five players from each team shall be on the
court during playing time and rest are treated as substitutions. Each player shall be numbered front and
back of his/her shirt from 4 to 15 numbers.
2. Duration of the Game: The game shall be played in 4 duration of 10 minutes each with 2 minutes rest
in between. There shall be an interval of 15 minutes in half time.
3. Beginning of Game: The referee shall start the game, the game shall be started by a jump ball in the
centre circle. The referee shall make the toss between two opponents and once it begins its descent, both
players attempt to tap it. The game clock is started once the ball is tapped for the first time.
4. The Score: A basket or goal scored from inside the 3 points line will be awarded 2 points and beyond the
3 points line scores 3 points and a free throw scores one point.
5. Substitution: A player may be substituted by a reserve player when the ball is dead. 30 seconds time is
allowed for substitution. A substitute shall report to the official table before entering on the court.
6. Extra Time: If the scores tie or are equal at the end of 4th quarter, the game should be continued for extra
time of 5 minutes till the tie breaks.
7. 3 seconds Rule: According to this rule, the player shall not remain for more than 3 seconds in opponent’s
restricted area.
8. 5 Seconds Rule: The player cannot hold the ball for more than 5 seconds when guarded.
9. 8 Seconds Rule: It states that a team must cross the ball to front court within 8 seconds of gaining control
of ball.
10. 24 Seconds Rule: Within 24 seconds of gaining the possession of the ball, the team has to attempt for the
goal or basket.
11. Throw In: A ball shall be dead in case of violation of the rules. The opponent team is awarded throw in
from a close point on side line or end line.
12. Time Out: Each team shall get two time-outs before interval and three time-outs after the interval. (Total
= 5 time-outs). The duration of each time out is one minute.
13. Controlling the Ball: Players may use only their hands to control the ball and are not allowed to run
while holding it.
14. Fouls: Following are the fouls in basketball:
(a) Personal Fouls: Personal fouls include any type of illegal physical contact with the opposing player
whether the ball is live or dead. A player is eliminated from the match if he/she commits 5 personal
fouls. These fouls are:
Basketball 39
• Hitting
• Pushing
• Slapping
• Holding
• Illegal pick/screen
Personal Foul Penalties:
o If a player is shooting while being a fouled, he gets two free throws if his shot doesn’t go in, but
only one free throw if his shot does go in.
o Three free throws are awarded if the player is fouled while shooting for a three-point goal and
he misses his shot. If a player is fouled while shooting a three-point shot and makes it anyway,
he is awarded one free throw. Thus, he could score four points on the play.
o Inbounds: If fouled while not shooting, the ball is given to the team the foul was committed
upon. They get the ball at the nearest side or baseline, out of bounds, and have 5 seconds to pass
the ball onto the court.
o One and One: If the team committing the foul has seven or more fouls in the game, the player
who was fouled is awarded one free throw. If he makes his first shot, he is awarded another free
throw.
o Ten or More Fouls: If the team committing the foul has ten or more fouls, the fouled player
receives two free throws.
(b) Charging: An offensive foul that is committed when a player pushes or runs over a defensive
player. The ball is given to the team that the foul was committed upon.
(c) Blocking: Blocking is an illegal personal contact resulting from a defender not establishing position
in time to prevent an opponent’s drive to the basket.
(d) Flagrant Foul: It is a violent contact with an opponent. This includes hitting, kicking, and punching.
This type of foul results in free throws plus the offense retaining possession of the ball after the free
throws.
(e) Intentional Foul: When a player makes physical contact with another player with no reasonable
effort to steal the ball, it is a judgment call for the officials.
(f ) Technical Foul: A player or a coach can commit this type of foul. It does not involve player contact or
the ball but is instead about the ‘manners’ of the game. Foul language, obscenity, obscene gestures,
and even arguing can be considered a technical foul, as can technical details regarding filling in the
scorebook improperly or dunking during warm-ups. In this foul, opponents get two free throws
alongwith throw-in from the centre.
15. Violations:
(a) Walking/Travelling: Taking more than a step and a half without dribbling the ball is travelling.
Moving your pivot foot once you’ve stopped dribbling is travelling.
(b) Carrying/Palming: When a player dribbles the ball with his hand too far to the side of or, sometimes,
even under the ball.
(c) Double Dribble: Dribbling the ball with both hands on the ball at the same time or picking up the
dribble and then dribbling again is a double dribble.
(d) Held Ball: Occasionally, two or more opposing players will gain possession of the ball at the same
time. In order to avoid a prolonged and/or violent tussle, the referee stops the action and awards
the ball to one team or the other on a rotating basis.
(e) Kicking the Ball
(f ) Goaltending: If a defensive player interferes with a shot while it’s on the way down towards the
basket, while it’s on the way up towards the basket after having touched the backboard, or while
it’s in the cylinder above the rim, it’s goaltending and the shot counts. If committed by an offensive
player, it’s a violation and the ball is awarded to the opposing team for a throw-in.
 40 Comprehensive Physical Education Lab Manual—XII

(g) Backcourt Violation: Once the offense has brought the ball across the mid-court line, they cannot
go back across the line during possession. If they do, the ball is awarded to the other team to pass
inbounds.
(h) Time Restrictions: A player passing the ball inbounds has five seconds to pass the ball. If he does
not, the ball is awarded to the other team. Other time restrictions include the rule that a player
cannot have the ball for more than five seconds when being closely guarded and, in some states and
levels, shot-clock restrictions requiring a team to attempt a shot within a given timeframe.

SPECIFICATIONS

1. Basketball court
Shape of the court = Rectangular
Dimensions of the court = 28 m × 15 m (Excluding 5 cm lines)
Safety zone on all sides of the court = 2m
Width of white colour boundary lines = 5 cm all lines
Radius of centre circle = 1.80 m (At centre of the court)
Centre Line = In centre of court dividing into front and back
court. This line will be outside on both sides 15 cm.
Distance of the Free Throw Line from the
End Line = 5.80 m
Length of the Free Throw Line = 3.60 m
Distance of the Three Point Line from the
centre of the ring = 6.75 m
2. Basketball
Weight of the basketball = 600 to 650 g
Circumference of the basketball = 75 to 78 cm
3. Backboard (1.20 m inside the end line)
Length (Vertical) = 1.05 m
Width (Horizontal) = 1.80 m
Thickness = 3 cm
Height of lower edge of backboard
from the ground = 2.90 m
4. Players
Total number of players = 12 (in each team)
Playing members = 5
Substitutes = 7
Chest number of the player = 4 to 15 (FIBA rule); Any two digits (NBA rule)
Basketball 41

Basketball Court, Basket and Backboard

5. Time allocation
Time distribution for the match = 10–2–10–15–10–2–10
Duration of match/game = 4 Quarters of 10 minutes each
Duration of rest in between = 2 minutes (Each in one half after 10 minutes)
Duration of interval = 15 minutes
Duration of extra time = 5 minutes
6. Basket
Height of ring from the ground = 3.05 m
Diameter of the ring = 45 cm
Length of the net = 40 to 45 cm
7. Distance between court and spectators = 3m
8. Officials = 7 (Referee—1, Umpire—1, Scorer—1, Asst. Scorer—1,
Time keeper—1, 24 Second Operator—1,
Table commissioner—1)
 42 Comprehensive Physical Education Lab Manual—XII

EQUIPMENT AND SPORTS GEAR

Proper equipment with clear specifications is must for a good game. Discard and replace damaged sporting
equipment or protective gear. There are quite a few important basketball equipment of interest, which are
explained below.

The Basketball
The basketball is an inflated sphere usually made out of leather. Leather basketballs
are those which are recommended for indoor professional competitions. The
rubber covered basketballs are the ones which are used for daily practices and play.
A basketball usually weighs 600 to 650 grams and is 75 cm in circumference. The
size and weight of the basketball depends on who plays the game. If women are
playing, the official size of the basketball is 28.5″ in circumference (which is size 6)
and weighs 20 oz, as opposed to 29.5″ circumference and 22 oz weight ball used for
men’s games. Prior to the commencement of a basketball match, the referee will test Basketball
the ball for suitability.

The Basket
The basket is the goal in the game, and is made up of a horizontal, circular metal rim
with a net attached to it. This rim is mounted 10 feet (3.05 m) above the court and
4 feet (1.2 m) inside the baseline.

Basket

The Backboard
The backboard is the firm rectangular board behind the rim. You would be able to
see backboards made of glass, steel, aluminium and acrylic (clear and tinted). The
heavier and thicker the backboards are, the better the rebound effect will be. The
size of a backboard would usually be 1.8 m horizontally and 1.5 m vertically.

Baske.backboard

The Uniform
This is one important part in the game. Every team will have their own uniform,
which includes a shirt (jersey) and a pair of shorts, which will be numbered on both,
front and back sides (and sometimes with names printed on them) for quick and
easy identification.

Uniform

The Shoes
The shoes worn by basketball players are high-topped shoes made to facilitate higher ankle support than normal
running shoes for extra comfort during play.
Basketball 43

FUNDAMENTAL SKILLS
1. Pivoting: It is the only legal manoeuvring a player standing and holding the ball is allowed. One foot
must be kept at its point of contact with the floor. While the other foot can step in any direction. A player
may rotate and move around as long as one foot remains in place, on the floor. The foot chosen is known
as the “pivot”, or “pivot foot”, and if it comes off the ground, or otherwise shifts position away from its
original spot on the floor, a travelling violation will be called.
2. Passing: It is the quickest way to move the ball. Passing is necessary in order to maintain good possession
of the ball. There are many kinds of passing. A pass is a method of moving the ball between players.
Most passes are accompanied by a step forward to increase power and are followed through with the
hands to ensure accuracy.
(a) Chest Pass: Chest pass is the most common used pass. The ball is held in both hands, the fingers
spread on the side of the ball with the thumbs behind the ball. The ball is held about chest high with
the elbows held comfortably at the sides of the body. The ball is released by extending arms fully,
snapping the wrist and stepping in the direction of the pass. The chest pass should be received
chest high. Thus, it is a direct pass to own teammate at chest level.
(b) Bounce Pass: It is a short distance pass. It is used when a player is being closely guarded. It is
executed in the same manner as the chest pass except the ball is bounced into the hands of the
receiver.
(c) Overhead Pass: This pass is used to pass over a defensive player, usually to a post player or a cutter.
The ball is held overhead with both hands, thumbs under the ball and fingers spread on the sides
of the ball. The passer steps forward towards the intended receiver and transfers the body weight
to the front foot. The arms are brought forward sharply, with a snap of the wrist releasing the ball.
(d) Outlet Pass: The outlet pass occurs after a team gets a defensive rebound. The next pass after the
rebound is the outlet pass.
(e) No-look Pass: The crucial aspect of any good pass is it being difficult to intercept. Good passers
can pass the ball with great accuracy and they know exactly where each of their other teammates
prefers to receive the ball. A special way of doing this is passing the ball without looking at the
receiving teammate. This is called a no-look pass.
( f ) Behind-the-back Pass: Another advanced style of passing is the behind-the-back pass, which, as the
description implies, involves throwing the ball behind the passer’s back to a teammate. Although some
players can perform such a pass effectively, many coaches discourage no-look or behind-the-back
passes, believing them to be difficult to control and more likely to result in turnovers or violations.
3. Dribbling: Dribbling is the act of bouncing the ball continuously with one hand, and is a requirement for
a player to take steps with the ball. With the hand cupped, the pads of the fingers control the direction
of the ball, while the wrist and fingers flexion provide the force. The ball should be pushed downward
and slightly forward, with the body in a crouched position. The opposite arm and forward foot should
provide protection between the ball and the opponent. Dribbling can be high, low, crossover, spin,
zig-zag, reverse, under the legs, etc.
(a) High Dribble: The ball should rebound at waist high and little apart from the body. The movement
is very quick and fast. The player is unguarded and free to move.
(b) Low Dribble: This is used when a player is closely guarded or is in a congested area. The ball
should rebound knee high and close to the dribbling side of the body.
4. Shooting: The main objective of the game of basketball is to score baskets. Therefore, all players should
be able to score and shoot from any angle or point. Typically, a player faces the basket with both feet
facing the basket. A player will rest the ball on the fingertips of the dominant hand (the shooting arm)
slightly above the head, with the other hand supporting the side of the ball. The ball is usually shot
by jumping (though not always) and extending the shooting arm. The shooting arm, fully extended
with the wrist fully bent, is held stationary for a moment following the release of the ball, known as a
 44 Comprehensive Physical Education Lab Manual—XII

follow-through. Players often try to put a steady backspin on the ball to absorb its impact with the rim.
The ideal trajectory of the shot is somewhat controversial, but generally a proper arc is recommended.
Players may shoot directly into the basket or may use the backboard to redirect the ball into the basket.
The shot can be lay-up, dunk, jump, set, hook, tip-in etc.
(a) Lay-up Shot: This is the most commonly used shot in basketball. It is used when a player receives
the pass close to the basket. It is best executed on a diagonal in relation to the basket, using the
backboard. When shooting with the right hand, the take off should occur with the left foot, while
the right knee thrusts upward to achieve maximum height. At the same time, the ball is set in the
shooting hand and the left hand falls away. The shooting arm and fingers extend upward to ‘Lay’
the ball against the backboard.
(b) Dunk Shot: In this shot, the player reaches near the basket/ring and jumps above the basket to push
the ball inside the basket with hands.
(c) Jump Shot: This is most commonly used shot for 3 points. In this shot, one hand is used to push the
ball and other hand directs the ball towards the basket with the jump. Hands extend over the head
with full accuracy.
5. Rebound: Rebounding is gaining possession of the ball after an unsuccessful shooting attempt. The
objective of rebounding is to successfully gain possession of the basketball after a missed field goal or
free throw, as it rebounds from the hoop or backboard. This plays a major role in the game, as most
possessions end when a team misses a shot. There are two categories of rebounds:
(a) Offensive Rebound: The rebound in which the ball is recovered by the offensive side and does not
change possession.
(b) Defensive Rebound: The rebound in which the defending team gains possession of the loose ball.
The majority of rebounds are defensive, as the team on defense tends to be in better position to
recover missed shots.
6. Defence: This is the skill to save the goal from the opponent’s attacks. There can be two types of defensive
skills:
(a) Man to Man Defence: In this system of defence, every player of a team is responsible for defence
against any specific player of opposite team.
(b) Zonal Defence or Zone to Zone Defence: It is a system of defence in which players are responsible
for defence of their sides.

SPECIFIC EXERCISES
A warm-up for both training and competition should begin with some light activity to increase blood flow to
the muscles. The biggest advantage that conditioning gives a player (or team) is that it allows the player to use
his/her skills longer in a game. It doesn’t matter how many skills a player possesses—if a player can’t last very
long in a game, all those skills will not really matter much. Ever wonder why in most of teams mistakes and
turnovers occur in the second half or mainly in the fourth quarter? Most likely, poor conditioning is the cause.
Teams can lose games due to poor conditioning. One of the most disappointing ways to lose a game is getting
outlasted physically by your opponents. Conditioning drills can make players much quicker, faster, stronger, and
improve their coordination and balance, and most of all, improve stamina—which will help the team perform
much better in the second half of the game.
Following are some exercises for conditioning:
1. Basketball is Running: To perform at the highest level from the beginning of the game to its end, you
must be in basketball game shape. To get in basketball game shape it will require you to do lots and lots
of running. It will help build your stamina. Long distance running is helpful for a good warm-up.
2. Sprints: Since basketball consists mainly of sprinting and stopping, lots of sprints, and then more sprints
take a break, and then run more sprints. Players must do lots of line type sprinting, such as suicides,
especially, while dribbling the basketball.
Basketball 45
3. Running Backwards: It is a very important skill that also needs to be worked on. Start on the baseline,
sprint to half court, then turn and run backwards with the arms up in the air. This not only helps with
coordination, but also a good defensive technique.
4. Jumping: It is one of the most important skills used in the game of basketball. If a player is tired, he
will not be able to jump as high. A team needs a player who can get rebounds in the final minutes of the
game.
5. Footwork: Jump Roping, Ladder drills, Karaoke drills are all parts of building great footwork skills.
6. Defensive Drills: Defensive drills are all parts of the conditioning scheme. A good defensive player
“attacks” rather than “reacts” during the game.
7. Ball Handling: Players need to condition their arms to be able to handle the ball late in the game. The
best way to do this is to do “stationary” ball handling drills until a player can really feel the “burn” in his
arms. Then move to ball handling drills that require lots of movement and agility. The harder a player
works at ball handling, the easier it will become in a game. Most ball handling drills will work as long
as the player dribble hard (pound the ball through the floor), always look up, and use proper stance.
8. Push-ups: This is a great exercise to help keep players’ arms strong during the season, and also a good
drill to do when they have to skip a workout.
9. Sit-ups: It keeps the abdomen strong, also helps keep the lower back stretched out.
10. Pull-ups: Pull ups will also help to keep your arms strong during the season, and when you have to skip
a full workout.

INJURIES
The common basketball injuries are as follows:
1. Shoulder Injury: Hurtling basketballs into the basket over and over again can cause an arm or shoulder
to get out of joint.
2.
Tendonitis: All that jumping, scooping, and bending can be hard on muscles, especially those in the
lower calf. The painful condition known as tendonitis can result; it is inflammation of the tendons that
connect the leg muscle to the bone.
3. Bursitis: Guard duty can be fun, but it puts a lot of stress on the ankles–leading to bursitis. This is a
painful swelling of the bursa, the sac-filled cushion at the heel. This same condition can affect the bursa
in the shoulder and elbows, which is often felt by centres, for example, who keep their arms up in the
air for long periods of time.
4. Impingement Syndrome: When shoulders are overused, calcium deposits will sometimes settle in the
ligaments that connect the collarbone with the shoulder blade. Deposits can also accumulate in the hips,
knees, ankles, wrists, and even the fingers. The result? Every time a player reaches for the basket, it
hurts!
5. Lower Back Pain: Repetitive bending, as in guarding the other team’s best player, can hurt even the
youngest backs.
6. Carpal Tunnel Syndrome: Dribbling heavy, bouncing balls might earn you a basket, but it can also
cause carpal tunnel syndrome, a condition in which the ligament band that goes around nerves and
muscles that run from the fingers through the arm, is constricted. Nerves literally “hit” muscle and
bone, causing excruciating pain.
7. Jumper’s Knee: Even if you are light on your feet, all that jumping can eventually take its toll—causing
swelling and inflammation in knee. That’s why so many professional basketball players wear Ace
bandages, more constrictive wraps, or even braces on their knees when they’re on the court.
8. Foot Injury: All that movement, feet jumping, balls bouncing, arms waving, your eye’s on the ball and
ouch! It’s not uncommon for one player to fall and turn an ankle or for someone to unintentionally step
on the toe of another player.
 46 Comprehensive Physical Education Lab Manual—XII

9. Neck Pain: Shoulders and arms do a lot of work, but the neck also gets into the act. Throwing the ball
up, pushing it through a basket, looking up, these actions curl the neck into uncomfortable, strenuous
positions.
10. Eye Injuries: Black eyes, cuts and scrapes around the eye, and bruises in the area of the eye are among
the most common injuries in the eye.
Other Acute or Traumatic Injuries in Basketball:
1. Anterior and Posterior Cruciate Ligament (ACL/PCL) Injuries: These are the major ligaments that
provide stability to your knee. Injuries happen during a sudden twisting motion or a change of direction,
which is a big part of the game of basketball.
2. Injuries to the Meniscus: This is the cushioning pad inside your knee. They can be torn with a forceful
rotation of the knee while the foot is firmly planted, a move often seen in basketball.
3. Wrist Sprains: Falling with your hand outstretched to take the impact can sprain or break your wrist.
4. Finger Fractures: Also seen with falls, contact, or even just a bad catch or ball pass.
5. Ankle Sprains: Sudden changes of direction while running can result in an ankle sprain.
6. Achilles Tendon Rupture: A forceful stretch of the tendon can cause it to rupture, with a pop sound and
sudden inability to lift onto your toes. Recovery can require surgery and up to 12 weeks in a cast.
7. Hamstrings Pull or Tears: These muscles at the back of your thigh flex your knee during running, and
a pull can happen with a sharp pain in mid-stride.
8. Muscle Sprains and Strains.

Prevention and Treatment

Most of the injuries common to basketball are preventable by practising good habits. Following preventable
measures are significant in preventing the basketball injuries:
•• Have a pre-season physical examination and follow your doctor’s recommendations for basketball
injury prevention.
•• Hydrate adequately—waiting until you are thirsty is often too late to hydrate properly.
•• Pay attention to environmental recommendations, especially in relation to excessively hot and humid
weather, to help avoid heat illness.
•• Maintain proper fitness—injury rates are higher in athletes who have not adequately prepared physically.
•• After a period of inactivity, progress gradually back to full-contact basketball through activities such as
aerobic conditioning, strength training, and agility training.
•• Avoid overuse injuries—more is not always better! Many sports medicine specialists believe that it is
beneficial to take at least one season off each year. Try to avoid the pressure that is now exerted on many
young athletes to over-train. Listen to your body and decrease training time and intensity if pain or
discomfort develops. This will reduce the risk of injury and help avoid “burn-out”.
•• Warm up thoroughly prior to play. Sprinting and jumping with cold muscles may increase the risk of
injury.
•• Wear supportive basketball shoes with skid-resistant soles.
•• Use protective equipment (mouth guards, knee and elbow pads or eye protection).
•• Use good techniques and play by the rules.
•• Clean off courts before play—check for slippery spots or debris.
•• Have a first aid kit on hand.
•• Get adequate recovery.
•• Stay hydrated. Have a good drink of water before your hoop session, then drink at regular intervals
while you play. For long sessions, a sports drink can replenish lost body salt.
Basketball 47
•• Talk with your coach and/or athletic trainer about an ACL injury prevention programme and
incorporating the training principles into team warm-ups.
•• The athlete should return to play only when clearance is granted by a health care professional.

TERMINOLOGY
• Back Court: The half of the court away from the basked under attack, the guards are often called back
court players.
• Basket: The iron hoop with net, where baskets are scored.
• Drive: An aggressive move towards the basket by a player with the ball.
• Dunk: To jump above the basket and stuff the ball through the loop. Such a movement with great vigour
is called ‘Slam Dunk’.
• Fast Break: An offensive technique of scoring a basket before the defense can react.
• Fake: Using a deceptive move with the ball to move the defensive player out of position.
• Rebound: When the ball bounces off the backboard or ring (basket) and remains in play, to be recovered
by either team.
• Restraining Circles: Three circles marked in the ground, one located in the centre of the court and one
located at each side of the free throw lines.
• Violation: A violation is an infraction of the rules in which no personal contact with the opponent is
involved and the penalty for which is loss of a ball.
• Travelling: When a player in possession of the ball within bounds progresses illegally in any direction.
• Backboard: The surface of wood, metal or glass to which the basket is affixed to make shots into the
basket.
• Jump Ball: A means of putting the ball into play by having an official toss it up between two players.
This only occurs at the start of the game.
• Held Ball:
(i) A situation in which opposing players both hold the ball, neither of them can possess; this is
resolved by the referee by throwing the ball in the air between them.
(ii) When a player makes no real attempt to put the ball into play.
• Throw In: A method of putting the ball into play from out of bounds.
• Dodging: Pretending to move or throw the ball in one direction but actually moving or throwing the
ball in another direction.
• Dribbling: It means advancing with the ball.
• Technical Foul: A non-contact foul by a player, team or coach for unsportsman like behaviour or failure
to abide by rules of the game.
• Multiple Foul: A foul on an opponent by two or more players at the same time.
• Personal Contact: It is a foul, when a player is impeded, pushed, charged or held by an opponent player.
• Set Shot: An unhindered shot taken from a well-balanced position is called a set shot.
• Multiple Throws: A number of free throws awarded at the same time for a foul by opponent.

IMPORTANT TOURNAMENTS
International
1. Olympics 2. Commonwealth Games
3. World Championship 4. NBA League
 48 Comprehensive Physical Education Lab Manual—XII

Important Cups and Trophies

1. European Cup 2. America Cup
3. Asia Cup 4. Federation Cup
5. Bangalore Blues Cup 6. C. Munni Swami Cup
7. Services Trophy 8. B.C. Gupta Trophy
9. All India Ramu Memorial Trophy
10. William Toad Memorial Trophy (National—Men)
11. Prince Vasalat Jha Trophy (National—Women)

AWARDS

Padma Shri Awardees

2019 Prashanti Singh (women) 2021 Anitha Pauldurai (Women)

Arjuna Awardees
1961 Sarbit Singh 1967 Khushi Ram
1968 Gurdial Singh 1969 Hav. Hari Dutt
1970 Gulam Abbas Moontasir 1971 Manmohan Singh
1973 Surindra Kumar Kataria 1974 Anil Kumar Punj
1975 Hanuman Singh 1977–78 T. Vijayraghvan
1979–80 Om Prakash (Sr.) 1982 Ajmer Singh
1983 Radhey Shyam, Ms. Suman Sharma 1999 Sajjan Singh Cheema
2001 Parminder Singh 2014 Geethu Anna Jose
2017 Prashanti Singh 2020 Vishesh Bhriguvanshi

Dhyan Chand Awardees

2002 Aparna Ghosh 2003 Ram Kumar

VIVA VOCE
Q. 1. What is the size of a basketball court?
Ans. 28 m in length and 15 m in breadth.
Q. 2. What is the circumference of the basketball
ball?
Ans. 75 to 78 cm.
Q. 3. What is the weight of the basketball ball?
Ans. 600 to 650 g.
Q. 4. What is the radius of centre circle?
Ans. 1.80 m.
Q. 5. What is the length of the net?
Ans. 40–45 cm.
Q. 6. How much is the height of lower edge of
board from the floor?
Ans. 2.90 m.
Q. 7. What is the thickness of the board?
Ans. 3 cm.
Q. 8. From which material is the board made of?
Ans. Hard wood or fibre glass.
Basketball
Q. 9. How many players are there in a team?
Ans. 12 (5 players + 7 substitutes).
Q. 10. What numbers are printed on the shirts of
players?
Ans. Numbers 4 to 15 (FIBA Rule).
Q. 11. What are the length and the breadth of the
board?
Ans. The length and the breadth of the board are
1.80 m and 1.20 m, respectively.
Q. 12. Which type of ball is used in competitions?
Ans. Leatherette ball.
Q. 13. What is the duration of the match?
Ans. 4 durations of 10 minutes each with 2 minutes
rest in between.
Q. 14. How many officials are required for a match?
Ans. 7 (1-Referee, 1-Umpire, 1-Scorer, 1-Asst. Scorer,
1-Timekeeper, 1-24 Second Operator, 1-Table
Commissioner).
Q. 15. What is the duration of a time-out?
Ans. One minute.
Q. 16. If a player commits 5 fouls in the first half, can
he play in the second half?
Ans. No.
Q. 17. Can any player leave the court during the
match?
Ans. No.
Q. 18. What is 5 Seconds Rule?
Ans. A player cannot hold the ball for more than
5 seconds.
Q. 19. What is 8 Seconds Rule?
Ans. A team must send the ball into its front court
within 8 seconds.
Q. 20. What is the duration of substitution?
Ans. 20 seconds.
Q. 21. What do you mean by “Ten Seconds Rule”?
Ans. According to this rule, during the last three
minutes of the play of the second half and during
all the extra periods of play, the attacking team
must bring the ball to its front court within ten
seconds after the possession of the ball.
Q. 22. How many ‘time-outs’ are permitted in each
quarter?
Ans. One time-out in each quarter for each team.
49
Q. 23. What is the method of giving points?
Ans. A basket beyond 3 points line = 3 points, a
basket from inside the 3 points line = 2 points, a
basket by free throw = 1 point.
Q. 24. What are the different types of passing in
basketball?
Ans. Push pass, Bounce pass, Underhand pass with
two hands, Baseball pass, Hook pass, Flip pass,
Volley pass and One-handed side pass.
Q. 25. What is ‘man to man defence’?
Ans. In this system of defence, every player of a team
is responsible for defence against any specific
player of opposite team.
Q. 26. What is ‘zone to zone defence’?
Ans. It is a system of defence in which players are
responsible for defence of their sides.
Q. 27. What is pivoting?
Ans. It means taking a step once or more than once in
any direction with the same foot but the other
foot, which is called pivot foot, should remain
in touch with the floor.
Q. 28. Can a team pass the time in last two minutes game?
Ans. No.
Q. 29. Where are the free throws taken from?
Ans. Free throws are taken from the end line.
Q. 30. If both the teams have equal points after the
end of the second half, how will the decision
of the winner and the loser be taken?
Ans. An extra time of 5 minutes will be given and
this extra time will be given again and again till
the tie is broken.
Q. 31. What do you mean by “Three Seconds Rule”?
Ans. A player cannot stay for more than three
seconds in the opponent’s restricted area, while
the ball is in the control of his team.
Q. 32. Name any two Arjuna awardees of basketball.
Ans. (i) Prashanti Singh (2017)
(ii) Vishesh Bhriguvanshi (2020).
Q. 33. Name any two important cups and trophies.
Ans. (i) Federation Cup (ii) B.C. Gupta Trophy.
Q. 34. When was Basketball officially introduced in
the Olympic Games?
Ans. In 1936 in Berlin.
Q. 35. When was Basketball Federation of India
(BFI) formed?
Ans. In 1950.
 50 Comprehensive Physical Education Lab Manual—XII

5
UNIT

Football

INTRODUCTION

T he contemporary history of the world’s favourite game spans

more than 100 years. It all began in 1863 in England, when rugby
football and association football branched off on their different courses
and the Football Association in England was formed—becoming the
sport’s first governing body. Football as well as rugby and soccer
are believed to have descended from the ancient Greek game of
harpaston. Harpaston is mentioned frequently in classical literature,
where it is often referred to as a “very rough and brutal game”. The
rules of this ancient sport were quite simple: Points were awarded
when a player would cross a goal line by either kicking the ball,
running with it across the goal line, or throwing it across the line to
another player. The other team’s objective was simply to stop them by any means possible. There was no specific
field length, no side line boundaries, no specified number of players per team, only a glaring lack of rules.
Most modern versions of football are believed to have originated from England in the twelfth century. The
game became so popular in England that the kings of that time (Henry II and Henry IV) actually banned football.
They believed that football was taking away interest from the traditional sports of England, such as fencing
and archery. Despite royal edicts banning the game from time to time, football remained popular until the early
19th century. Different forms of the game soon developed at the various English public schools, including Rugby,
Eton, and Harrow. Eventually, two main games emerged. One was primarily a kicking game, which later became
association football, or soccer; the other (dating from 1823) was football as played at Rugby, in which carrying the
ball and tackling were permitted.
The first description of a football match in England was written by William Fitz Stephen in about 1170. He
recorded that while visiting London he noticed that “after dinner all the youths of the city go out into the fields
for the very popular game of ball.” He pointed out that every trade had its own football team. “The elders, the
fathers, and the men of wealth come on horseback to view the contests of their juniors, and in their fashion sport
with the young men; and there seems to be aroused in these elders a stirring of natural heat by viewing so much
activity and by participation in the joys of unrestrained youth.”
The rules of modern football were framed by Cambridge University, England in 1848. Shefield Football Club,
the first football club, was established in England. The first international football match was played between
England and Scotland in 1872. Considering the growing popularity of the game, delegates from 7 nations met
on May 21, 1904 to form the Federation International de Football Association (FIFA). The game of football was

50
Football 51
included in the Olympic Games in 1908. The FIFA organised the World Football Championship for the first
time (the first World Cup of football) in 1930 at MONTE VIDEO and the Olympic Champion Uruguay lifted the
JULESRIMET TROPHY named after the President of the FIFA.
In India, football was introduced by the British. Being a simple and inexpensive game, it became popular
among the masses. The All India Football Federation (AIFF), which came into existence in 1937, is the governing
body of the game in India. But story of organised football in India is connected with the history of India Football
Association (IFA), which is today the governing body of the game in state of West Bengal. Indian Football
Association, Kolkata is the oldest state level organisation in the country which was formed in 1893. Some of the
clubs such as Mohammedan Sporting, Sova Bazar Club and Mohan Bagan Club gave great impetus to the game.
The Durand Cup and Trader Cup, which are now known as IFA shield, are the oldest competition in India.

GENERAL RULES
Football is a team sport. Two teams of eleven players each try to score by kicking a ball in the goal post. The game
is played on either natural or artificial surfaces, the surface must be green and rectangular in shape, and there is a
goal post at each end. The two long sides of the rectangle are called touch lines and the two shorter sides are called
goal lines. The field is divided into half by the halfway line.
The general rules for football are listed below:
1. Duration of the Game: The game is played in 2 halves. For men, it is played in 2 halves consisting
of 45 minutes each. For women, it is played in 2 halves consisting of 40 minutes each. The half time
interval must not exceed more than 15 minutes. At the discretion of the referee, more time is allowed
to compensate for any stoppage during play, e.g., due to substitutions or care and attention of injured
players.
2. Start or Restart of Play: A kick-off starts play at the start of the match or after a goal. A kick-off involves
one player kicking the ball, from stationary, forward from the centre spot. All players must be in their
own half prior to kick-off. A coin is tossed pre-game, the team which loses the toss are awarded the kick-
off to start the game whilst the team that win the toss are allowed to choose which direction they want
to play. After half time, the teams switch direction and the other team will kick-off. After a goal is scored,
the team which conceded the goal will kick-off to restart the play.
3. Method of Scoring: A goal is scored when the ball crosses the goal line inside the goal mouth under the
cross-bar of goal post. The team scoring the highest number of goals by kicking or heading the ball into
the opponent’s goal wins the game. If no goal or an equal number of goals are scored, the game shall be
termed as draw.
4. Number of Players: Two teams of no more than 11 players (one of which is the goalkeeper). A game
cannot start if either team has less than 7 players. Teams must have one goal-keeper, defenders,
mid-fielders and forwards.
5. Ball In and Out of Play: The ball is out of play once a goal has been scored or when the referee has
stopped the game. The ball is in play at all other times.
6. Offside: It is an offence for a player to be in contact with the ball when they are closer to the opponents’
goal than both the ball and the second-last opponent. The offside rule exists to ensure there are always
opponents (generally the goal keeper and a defender) between a player receiving the ball and the goal.
Without the offside rule, play can become boring with repeated long balls being kicked to a player
stood next to the goalkeeper for an easy goal. If a player is declared offside, the referee shall award an
indirect free kick, which shall be taken by a player of the opposing team from the place where the offside
occurred, unless the offence is committed by a player in his opponent’s goal area. In this case, the free
kick shall be taken from a point anywhere within the half of the goal area in which offence took place.
7. Free Kicks: These are given by the referee for fouls and misconduct. A free kick can either be direct or
indirect. A goal can be scored directly from a direct free kick. A goal can only be scored from an indirect
free kick if it touches at least one other player first. The free kick must be taken from a stationary position
 52 Comprehensive Physical Education Lab Manual—XII

with that position varying depending on whether the free kick was given inside or outside the goal area
and whether it’s direct or indirect. The opposing team must be a minimum of 9.15 m from the ball when
the free kick is taken.
8. Fouls/Misconduct: These are many and varied. Broadly speaking, a faul is an offence to use excessive
force whilst playing the game either deliberately or undeliberately or to handle the ball (unless you are
a goal keeper). The referee may show the yellow card to caution players for less serious offences and the
red card for more serious offences resulting in the player being sent off. Two yellow cards are equivalent
to one red card.
A foul is enforced when a player in a team commits any of the following offences:
• Kicks or attempts to kick an opponent
• Jumps at an opponent
• Charges an opponent from behind
• Trips an opponent, i.e., attempting to throw the opponent by the use of legs or by stopping him
• Holds an opponent with or any part of the body
• Pushes an opponent with hand or any part of arm
• Charges an opponent in a violent or dangerous manner
• Strike an opponent before the ball.
9. Ball: Ball must be spherical, made of leather (or similar) 68–70 cm in circumference and of a certain
pressure.
10. Equipment: Players must wear a jersey, shorts, stockings, shin guards and footwear. The object of
football is to maneuver the ball into the opposing team’s goal, using any part of the body except the
hands and arms. The side scoring more goals wins. The ball is round, covered with leather or some other
suitable material, and inflated; it must be 27–27.5 inches (68–70 cm) in circumference and 410–450 grams
in weight. A game lasts 90 minutes and is divided into halves; the halftime interval lasts 15 minutes,
during which the teams change ends. Additional time may be added by the referee to compensate for
stoppages in play (for example, player injuries). If neither side wins, and if a victor must be established,
“extra-time” is played, and then, if required, a series of penalty kicks may be taken.
11. Players are not allowed to handle the ball with hands. They are allowed only to kick or head the ball.
Hands are used to throw the ball into ground when it is out of ground during the match.
12. Only goal-keepers could handle the ball with hands inside penalty box (save a goal or set ball for a kick).
13. Substitution: To replace a player with a substitute, the following conditions must be observed:
• The referee must be informed before any proposed substitution is made.
• The substitute only enters the field of play after the player being replaced has left and after receiving
a signal from the referee.
• The substitute only enters the field of play at the halfway line and during a stoppage in the match.
• The substituted player takes no further part in the match.
• All substitutes are subject to the authority and jurisdiction of the referee, whether called upon to
play or not.

SPECIFICATIONS

1. Playfield
Shape of the playfield = Rectangular and marked with lines and must be green
Length of the playfield = Minimum 90 m, Maximum 120 m
Breadth of the playfield = Minimum 45 m, Maximum 90 m
Football
Size of the penalty area
Size in international matches
Corner arc
Penalty spot from the goal line
Radius of centre circle
2. Goal Post
Width of the goal post horizontally
Thickness of the goal post
Height of goal the post
3. Football
Circumference of the football
Weight of the football
Pressure inside the football
4. Players
Number of players in a team
Maximum number of substitutes
53
= 40.3 m × 16.5 m
= 110 m × 75 m (120 yards × 80 yards)
= 1m
= 11 m (12 yards)
= 9.15 m (10 yards)
= 7.32 m (8 yards)
= 5 inches
= 2.44 m (8 feet)
= 68 to 70 cm
= 410 to 450 g
= 0.6–1.1 atm at sea-level
= 11 (playing) + 7 (extra) = 18 players
= 3 (allowed in one match)
Football Field
 54 Comprehensive Physical Education Lab Manual—XII

5. Time
Duration of match = 45–45 min (2 halves) for men
= 40–40 min (2 halves) for women
Interval of match = 5 or 10 minutes
Extra time = 15–15 min (2 halves), if needed
6. Height of corner flag = Minimum 1.5 m (5 feet)
7. Officials for match = 4 (1 Referee, 2 Linesmen, 1 Table Official)

EQUIPMENT AND SPORTS GEAR

Proper equipment with clear specifications is must for a good game. Discard and replace damaged sporting
equipment or protective gear. There are quite a few important football equipment of interest, which are explained
below:

Footballs
The football is spherical and made of leather or other suitable material. It has a
circumference of not more than 70 cm and not less than 68 cm. It weighs not more than
450 g and not less than 410 g. It should have a pressure equal to 0.6–1.1 atmosphere at
sea level.

Footballs

Football Bags
Since football players have a lot of equipment to carry, they need a light weight but
heavy duty bag. It can be made of canvas, nylon or even leather. It should have separate
compartments or pockets on the inside and the outside and also a ventilated area for wet
or dirty gear. The bag should be easy to carry.

Football Bag

Football Clothing
They go through a lot of wear and tear during the game, so they need to be strong and
durable. The shirts are short sleeved or three quarter sleeved and the jerseys are nylon
and mesh style for keeping the players cool and dry.

Football Clothing
Football Shoes
These are very important gear since the game of football involves a lot of running, starts,
stops and turns. Spiked shoes are worn on grass fields. The shoes should be comfortable
and fit properly in order to avoid blisters.

Football Shoes
Football 55

FUNDAMENTAL SKILLS
There are many different skills involved in the game of football. The skills can be broadly broken down into those
that involve Gaining Possession, Maintaining Possession, Releasing Possession and Contesting Possession. The
following are important skills that help maintain the possession:
1. Passing: Passing involves giving the ball to a teammate. There are different kinds of passes. The key
elements of any pass include:
• See the target.
• Approach the ball.
• Plant and position of support, or non-kicking foot (the toe of the non-kicking foot should be pointed
in the direction the player wants the ball to go).
• Look at the ball, holding the head steady.
• Contact the correct area of the ball with locked ankle.
• For instep and outside of foot pass, the toes are pointed down and contact is on the top of the foot.
• For inside of the foot pass, toes are pointed up.
• Follow-through: kick “through the ball,” following through toward the target.
• Transfer the weight forward.
• Anticipation of where the ball is going to come.
2. Receiving: Receiving a ball on the ground is different than receiving a ball in the air. Receiving the ball
in the air is a skill that involves six major phases:
(a) Keeping your eye on the ball.
(b) Reading the flight, speed and direction of the ball.
(c) Deciding which body part will control the ball (foot, thigh, chest or head).
(d) Getting the body in line with the direction of the ball.
(e) Preparing to receive the ball by presenting the body part to the ball.
( f ) Cushioning the ball with the body part to slow it down and preparing for the next touch.
3. Shooting: Shooting uses the same technical elements as passing, with the important difference being
that the goal is to pass the ball beyond the goalkeeper. Shooting a football for a goal takes concentration
and much practice to be effective and accurate. To shoot the ball, players should plant their weak foot
next to the ball. The foot should be pointing in the general direction that the ball will be kicked, but it
does not have to be perfectly aligned, as the kicking foot will do the aiming.
4. Dribbling: Of all basic football skills, dribbling is probably the most fundamental. Dribbling involves
keeping the ball moving between the player’s feet by kicking it from one foot to the other. Football
players can dribble completely in place or can move slightly with the ball, focusing on keeping it under
their feet entirely. By keeping the ball under the feet, players protect it from defenders and prevent the
ball from being stolen easily. Dribbling keeps the ball in motion and allows players to pass it if necessary
in order to stay on offense. To be successful at dribbling, players should work on dribbling with different
parts of the feet in order to beat defenders. Instead of always dribbling with the instep, players should
practise dribbling with the outside of the foot and the inside heel area. This, along with increasing
speed, will help players beat defenders.
5. Trapping: Trapping means controlling the lifted ball that is received by a player where a body trap is
used, a foot trap is usually followed in order to ‘settle’ the ball to the ground.
6. Tackling: Tackling involves taking the ball possession from the opponent. Front block tackling, Side
way tackling, Back tackling are some examples of tackling.
 56 Comprehensive Physical Education Lab Manual—XII

SPECIFIC EXERCISES
A warm-up for both training and competition should begin with some light activity to increase blood flow to the
muscles. The biggest advantage that conditioning gives a player (or team) is that it will allow the player to use
his/her skills longer in a game. It doesn’t matter how many skills player have—if player can’t last very long in
a game, all those skills will not really matter much. Conditioning drills can make players much quicker, faster,
stronger, improve their coordination and balance, and most of all, improve stamina—which will help the team
perform much better in the second half of the game. Following are some exercise for conditioning:
1. 5–10 minutes of jogging.
2. 10–15 minutes of dynamic stretching exercises.
3. 10–15 minutes general and specific drills.
4. 4 to 8 easy run outs over 30-60 meters.
The next phase of the warm up is to stretch the muscles and joints. This will be achieved initially by passive
stretches followed by active stretches specific for the action of football. Here is a selection of stretches that you can
use for your basketball warm-up.
1. Hamstring Stretches: Your hamstrings are the muscles on the back of your upper legs. Sit on the floor.
Cross your legs in front of you. Slowly straighten your left leg with your toes always pointing straight up.
Keep your right leg bent, with the bottom right foot against the inner part of your left leg. Lean forward
from the hips until you start feeling your hamstring stretch. Hold this stretch for 20 seconds. Now
switch legs and repeat entire stretch.
2. Back Stretches: Lie on your back, legs flat on the ground. Hold your right leg just below the knee and
slowly raise it towards your chest. Keep your leg straight (or as straight as possible) and your head down
during this. Hold for about 25 seconds. Lower the leg. Switch legs. Repeat. Do this with each leg 3–5 times.
3. Calf Stretches: Stand near a wall. Lean your forearms against it, with feet flat on the ground. Lean
your forehead against the back of your hands while they’re on the wall. Bend your left knee, bringing it
towards the wall. The right leg remains straight while doing this. Start moving your hips forward. You
will feel your right calf stretch. Hold for about 20 seconds. Rise to a standing position and switch legs
and repeat. To stretch your Achilles tendon, do the above while bending slightly at the knee.
4. Groin Stretches: Sit on the floor. Forming a circular shape with your legs, join the soles of your feet
together and hold them with your hands. Lean your elbows on the inside of your legs. Lean your upper
body forward from the hips. You’ll feel a stretch in your groin. Hold it for 20 seconds, slowly sit up, and
repeat this from the beginning once or twice more.
5. Shoulder Stretches: Stand up. Put your right hand over your left shoulder. Put your left hand on your
right elbow and pull that elbow toward your left shoulder. You’ll feel your right shoulder stretching.
Hold it for 20 seconds. Then reverse everything and repeat.
6. Arm Stretches: Loosen up your arms/shoulders by sticking them straight out (sideways), swirl them
in small tight circles, make the circles wider and wider until you’re basically swinging your arms in a
circle that goes from the floor around to the ceiling. That should take about 30 seconds. Do this again but
swirling your arms in the reverse direction.

INJURIES
The common football injuries are as follows:
1. Knee Injuries: These injuries occur in games which are fast and there are fast twisting motions.
2. Thigh and Hip Injuries: When there is tear in one or more of the hamstring muscles, it is called as
hamstring strain. This is very common in football due to the need for sudden sprints and changing
directions. Groin injury is a tear or rupture to any one of the adductor muscles and is very common in
the game of football.
Football 57
3. Ankle Injuries: Due to rapid changes in directions, ankle sprains are common in football.
4. Foot Injuries: Metatarsal fractures are becoming very common in the game of football due to increased
training loads, harder pitches and lighter, less protective boots.

Prevention
Most of the injuries common to football are preventable by practising good habits. Following preventable measures
are significant in preventing the football injuries:
• Have a pre-season physical examination and follow your doctor’s recommendations for football injury
prevention.
• Hydrate adequately—waiting until you are thirsty is often too late to hydrate properly.
• Pay attention to environmental recommendations, especially in relation to excessively hot and humid
weather, to help avoid heat illness.
• Maintain proper fitness—injury rates are higher in athletes who have not adequately prepared physically.
• Avoid overuse injuries—more is not always better! Many sports medicine specialists believe that it is
beneficial to take at least one season off each year. Try to avoid the pressure that is now exerted on many
young athletes to over-train. Listen to your body and decrease training time and intensity if pain or
discomfort develops. This will reduce the risk of injury and help avoid “burn-out.”
• Correct warm up between 15–30 minutes.
• Wearing the appropriate shoes and clothing.
• Do not play a rough game.
• Follow the instructions of the coach.
• Follow the rules and regulation of the game.

TERMINOLOGY
• Corner-kick: It is also known as flag kick. Corner-kick is awarded when a defender puts the ball out
of the play behind his team’s goal for another attacker to head or make a short pass to a team-mate to
convert it into goal. It is taken from corner-arc or quarter-yard circle.
• Defense-pause: When the defending player fails to intercept or tackle the ball which has been
approaching towards goal post.
• Direct Free-kick: It is given when referee shows the warning card to the player. This foul has been
committed outside the penalty area. The common fouls are intentional delay, intentional hit to the
player, intentional handling the ball, charging, dangerous play, holding opponent from behind and
violent kicks. A goal can be scored from this direct kick.
• Dropped Ball: When two players commit foul simultaneously in the struggle for ball possession, the
referee stops the game for sometimes and afterwards drops the ball on the ground for the players to get
the possession.
• Expulsion (Red-card): Player is expelled if he commits a serious foul; is violent; strikes charges; kicks
or attempts to kicks; trips on opponent, hold opponents; handles the ball intentionally; use abusive,
offensive or insulting languages; receive a second yellow-card during the game.
• Extra Time: The time allotted to decide the match in case of draw. This time is awarded after expiration
of normal duration.
• Free-kick: A free-kick is awarded when a player has been fouled. In the direct free-kick, the ball can be
kicked directly at the goal. In the indirect free-kick, the ball must be passed to a team-mate before being
directed at the goal. Opponent’s players must be 10 yards ways from where it is to be taken.
• Goal-kick: When ball passes over the goal-line without goal scoring by the attacking player, then ball is
kicked by placing from the penalty area.
 58 Comprehensive Physical Education Lab Manual—XII

• Goal Scored: The referee will signal goal when the ball completely crossed the goal line between the
goal post under the crossbar of goal post. It must be scored in a fair manner.
• Indirect Free-kick: It is given when some foul or injury to player has occurred outside the penalty area.
These fouls are like illegal pushing, dangerous kick, charging, using abusive language to opponent etc.
• Injury Time: The time for which game has been stopped temporarily due to injury of the player. This
stopped duration of game is added in regular time after each half.
• Kick-off: It is starting the game (in beginning or after half-time or after the goal has scored or in extra
time).
• Off-side: A player is off side when he is close to the opposing goal line without the ball, unless two
defenders are between the attacker and the line. This off-side is also considered as a defensive tactic (the
entire defensive line moves rapidly in a wave to put the attacker off side). Off-side is given by linesman
by raising red flag. Goal is not considered in that case and opponent is awarded with indirect kick.
• Penalty-kick: A penalty kick is awarded when a foul is committed by a defender in the penalty area.
The ball is placed on the penalty spot and the attacking players try to kick it directly into the goal and
goalkeeper only defends it.
• Substitution: Though there are five reserve players but only three substitutes are permitted during
match that too with permission from referee.
• Through-pass: In this, the ball is passed between two or more defenders and the own team-mate collects
the ball move further.
• Throwing In: It is given to opponent if ball passes over the sideline on the ground or in the air. This is
taken by the player from the side line. Player throws the ball ahead to give the pass to his player. Both
the feet are in contact with ground. A goal cannot be scored directly from throw in.
• Warning (Yellow Card): The players receive a warning if they regularly break the rules; do not respect the
referee’s decision; delay the start of play; are argumentative or show no sportsman conduct; goalkeeper
keeps the possession of the ball for more than six seconds, etc.

IMPORTANT TOURNAMENTS
1. FIFA World Cup 2. UEFA Cup
3. Euro Cup or European Championship 4. FA Cup
5. Colombo Cup 6. Olympics Games
7. Asian Games 8. Presidents Cup
9. Ashutosh Trophy 10. IFA Shield
11. Vittal Trophy 12. Santosh Trophy
13. DCM Trophy 14. Todd Memorial Trophy
15. Begam Hazrat Mahal Trophy 16. Nagjee Trophy
17. Sanjay Gold Cup 18. Srikrishna Gold Cup
19. Subroto Mukherjee Cup 20. Nehru Cup
21. AFC Challenge Cup 22. National Junior Nizam Gold Cup
Football 59

AWARDS

Padma Shri Awardees

1962 Goshto Behari Pal 1971 Sailen Nath Manna

1984 Chuni Goswami 1990 Pradip Kumar Banerjee
2008 Bhaichung Bhutia 2019 Sunil Chhetri
2020 Oinam Bembem Devi 2022 Brahmanand Sankhwalkar

Arjuna Awardees

1961 Pradeep Kumar Banerjee 1962 Tulsidas Balaram

1963 Chuni Goswami 1964 Jarnail Singh
1965 Arun Lal Ghosh 1966 Yusuf Khan
1967 Peter Thangaraj 1969 Inder Singh
1970 Syed Nayeemuddin 1971 C.P. Singh
1973 Magan Singh Rajvi 1978–79 Gurdev Singh Gill
1979–80 Prasun Banerjee 1980–81 Mohammed Habib
1981 Sudhir Karmakar 1983 Shanti Mullick
1989 Subrata Bhattacharya 1997 Brahmanand Sankhwalkar
1998 Baichung Bhutia 2001 Bruno Coutinho
2002 I.M. Vijayan 2010 Deepak Kumar Mondal
2011 Sunil Chettri 2016 Subrata Pual
2017 Oinam Bembem Devi 2019 Gurpreet Singh Sandhu
2020 Sandesh Jhingan

Dronacharya Awardees

1990 Syed Naeemuddin 2022 Bimal Prafulla Ghosh

*Major Dhyan Chand Khel Ratna Awardee

2021 Sunil Chhetri

Dhyan Chand Awardees

2011 Shabbir Ali 2017 Syed Shahid Hakim

2020 Sukhvinder Singh Sandhu

* Formerly it was known as the Rajiv Gandhi Khel Ratna Award.

 60
VIVA VOCE
Q. 1. What are the dimensions of a football field?
Ans. Length 90 to 120 m and breadth vary from 45
to 90 m.
Q. 2. How far is penalty spot from the goal line?
Ans. 11 m.
Q. 3. What is the duration of a football match?
Ans. 45-5-45 minutes.
Q. 4. How many players are there in a team?
Ans. 18.
Q. 5. What is the weight of football?
Ans. 410 to 450 g.
Q. 6. What is width and height of goal post?
Ans. 7.32 m width and 2.44 m height.
Q. 7. What is the circumference of the ball?
Ans. 68 to 70 cm.
Q. 8. How many substitutions can be done at a time
in a match of football?
Ans. 3.
Q. 9. Name the famous players of India.
Ans. Shahid Mahmuddin, Chandra Shekhar
Prasad Singh, Madan Singh, P. Banerjee,
Subhir Karmakar, Shanti Malik and Subroto
Bhattacharya.
Q. 10. You make a serious foul and do not obey the
rules, what punishment is given?
Ans. Warning with yellow card.
Q. 11. What is the height of corner flags?
Ans. 1.50 m above the ground.
Q. 12. Who are the officials in a football match?
Ans. Referee-1, Linemen-2, Table official-1.
Q. 13. From which spot the penalty kick is taken?
Ans. The penalty kick is taken from the spot 12 yards
in front of the centre of the goal line.
Comprehensive Physical Education Lab Manual—XII
Q. 14. What is another name of football?
Ans. Soccer.
Q. 15. Can the goalkeeper of defending team move
his feet at the time of penalty kick?
Ans. Yes.
Q. 16. What are the basic skills of football?
Ans. Kicking, receiving, stopping, heading, tackling,
passing, dribbling and goalkeeping.
Q. 17. If after tie break score is equal, how is the
winner decided?
Ans. By sudden-death penalty shootout.
Q. 18. When was All India Football Federation
formed?
Ans. 1937.
Q. 19. In which year the First World Cup of football
was organised?
Ans. 1930.
Q. 20. In which year football was included in Asian
Games?
Ans. 1951.
Q. 21. Which organs of the body can be used in
stopping the ball?
Ans. Feet, thighs, belly, head and chest can be used
in stopping the ball.
Q. 22. Can a goalkeeper run holding the ball without
bouncing?
Ans. Yes.
Q. 23. Where was football included the first time in
the Olympic games and in which year?
Ans. 1908 at London.
Q. 24. Name the first award started in the field of
sports and in which year.
Ans. Arjuna Award—1961.
 130 Comprehensive Physical Education Lab Manual—XII

11 UNIT

Cricket

INTRODUCTION

C ricket is one of the oldest games in the world and it continues

to thrive today. The game is said to have originated in the
16th century with international matches being played since 1844.
There is really no official documentation as to when cricket started
or even where it started. Much of the information that has been
piece together has stated that cricket was a game that was thought
up in the Saxon or Norman times by children living in the Weal in
the South East area of England that is across Kent and Sussex.
Cricket has been played as a recognised sport since the early
18th century. The first recorded match was played in Sussex,
England in 1697. In 1719, the first “County” match was played, with the Londoners (Middlesex) vs. the Kentish. It
gained publicity in the southern counties of England, but was eventually transplanted to be mainly in the London
grounds of wealthy patrons. During this time, crowds were often rowdy, with high monetary stakes on important
matches.
The Hambledon Club, a small club in Hampshire, was founded in about 1750 and brought attention to the
sport, as they challenged the larger clubs with a run for their money. Their historian, John Nyren, wrote prose
literature on the subject of cricket. This team played its final recorded match in 1793 at Lord’s in London, the most
important cricket site in cricket history. This club played a significant role in the evolution of the game. Lord’s was
begun in Dorset Square as a private cricket field by Thomas Lord, a Yorkshire man who bowled for the club. In
1813, the club was moved from its second location at St. John’s Wood to its present field. However, the original
Dorset Square turf was relaid with each change. The Hambledon Club was superseded by the Marylebone Cricket
Club (MCC), with its headquarters at Lords, London. The Marylebone Cricket Club (MCC) with Lord’s as its
‘home base’, is considered the international cricket authority. In 1835, the MCC gave cricket its first formal laws,
which still stand largely intact today. A major boost for the sport of cricket was provided by public schools such as
Eton, Harrow, and Winchester. The sport proved so popular among the well-to-do students that an annual match
called “Gentlemen vs. Players” took place at Lord’s from 1806–1963. The amateur “Gentlemen” from the schools
and universities played their semi-professional counterparts; the “Players” in a match that was a highlight of the
season. Major cricket matches can last as long as 5 days, with each side having two “innings”, or turns at bat.
A recent alternative to the longer matches are “limited over” matches. These events may take a relatively short
3–5 hours during the course of one day.

130
Cricket 131
In 1873, the official country championship began in England and it became Imperial Cricket Conference (ICC).
Australia and England used to play friendly matches but the first official test match in Melbourne (Australia)
was played between the two countries in 1877. In 1956, the name of Imperial Cricket Conference was changed
to International Cricket Conference to enable countries outside the Commonwealth to become its members. The
game of cricket is now played worldwide, and despite occasional successes, it is fair to say that the real power
in the game has shifted from England to nations such as South Africa, Australia, India, Pakistan, and the West
Indies. In 1969, cricket administration underwent a dramatic change. The Cricket Council was formed at this
point, including the MCC, the Test and County Cricket Board (TCCB), and the National Cricket Association. The
MCC still holds responsibility for the laws, but it is no longer the sole governing body. The TCCB controls both
the county matches and the international tests.
Cricket was brought to Indian Subcontinent by the British, Cricket has been played in India since the early
part of the 18th century. The earliest record of cricket goes back to 1721 in India when the English merchants
played cricket in CAMBAY. The Calcutta Cricket Club, the second oldest Cricket Club of the world, was started
in 1792 by officials of the East India Company in India. It was started at present day Eden Gardens. Ranjit Singh
Ji (RANJI) was the first indian to play for MCC in 1895. The national championship, Ranji Trophy, began in
1935. The first all India team to tour England was lead by Maharaja Bhupinder Singh of Patiala in 1911. In 1928,
Board of Cricket Control of India (BCCI) was established and E.M. Grant Govan became its first President.
India played its first official test against England in 1932. On June 25, 1932, in England at Lords, India played
their first official test. The team was led by C.K. Naydu. India played its first one day international on 13 July
1974, against England. Since then a total of 250 players have represented the team. Since 1974, India has played
1026 ODIs, resulting in 538 victories, 436 defeats, 9 ties and 43 no results. India registered their first series victory
against England in a 3-match series by 2–1 in 1981. India won the Cricket World Cup twice in 1983 and 2011 and
was runner-up in 2003. India won the ICC Champions Trophy in the year 2013 and had earlier shared once with
Sri Lanka in 2002 because rain washed out the attempt to complete the final twice. India was also runner-up in
2000 against New Zealand. India have won the Asia Cup a total of six times in 1984, 1988, 1990, 1995, 2010 and
2018. The first T-20 match was played on 17 February 2005 between Australia and New Zealand at Auckland.
Australia won by 44 runs and India won the T-20 World Cup in 2007–08. Since 2006, India has played 199 T-20
matches, resulting in 131 victories, 62 defeats, 1 tie and 5 no results.

GENERAL RULES
The general rules of the game are as follows:
1. A cricket match may consist of one or two innings. One Day Cricket matches and T-20 matches have one
innings whereas Test matches have two innings.
2. Toss: The match starts with a toss. The captains shall toss on the field of play not earlier than 30 minutes
nor later than 15 minutes before the start of the match. The team which wins toss, is given opportunity
to decide about the team who will bat first.
3. A match is played between eleven players of each of the two sides with one captain shall be nominated
from each team before the toss. There are four substitutes. Thus, there are 15 players in all in each team.
4. Substitutes will be allowed in the field for any player who is injured/ill, but the substitute cannot bat,
bowl, keep wicket or act as captain.
5. There are two umpires (Striker or non-striker ends umpire), who make all the decisions and inform or
signals the decisions to the scorer.
6. There are two scorers who keep the score and respond to the signals of the umpires.
7. Only one ball is used at a time and if it is lost, it is replaced by a ball of similar wear. After every innings
it has to be replaced by a new ball in one inning match and in days cricket it is replaced after minimum
80 overs bowled by the fielding side.
8. The blade of the bat has to be made of wood and shall not exceed 4 cm (1.56 inches) in thickness. Hand
or gloves holding the bat count as part of the bat.
132 Comprehensive Physical Education Lab Manual—XII

9. The umpires finally decide if a pitch is fit to play or not, if they decide that a pitch is not fit for play they
can change the pitch with the consent of both the captains.
10. The pitch should be covered wherever possible in adverse conditions, i.e., weather.
11. Before the game, the teams agree whether there are to be one or two innings and whether they are to
be limited by time or by overs. But in practice these decisions are likely to be made by competition’s
regulations rather than a pre-game arrangement. The teams bat alternately unless the follow on is enforced.
12. In a 2 innings match if the team which bats second has a much lower score than the team which batted
before them, then the first batting team can force them to bat immediately.
13. The captain of the batting can declare an innings closed anytime when the ball is dead and can forfeit his
innings before it has started.
14. The duration of intervals has to be agreed upon before the match begins. The interval and its duration
can be shifted in exceptional circumstances.
15. Play after an interval commences with the umpire’s call of ‘Play’ and at the end of the session by ‘Time’.
The last hour of the game must contain at least 20 overs.
16. There may be no batting or bowling practice on the pitch except before the day’s play starts and after the
day’s play has ended.
17. Runs are scored when two batsmen run to each other’s end of the pitch. Many runs can be scored from
one all.
18. A boundary is marked round the edge of the field of play. If the ball rolls over this boundary 4 runs are
awarded or 6 runs if the ball did not hit the ground before crossing the boundary.
19. If the ball in play is lost or cannot be found, the fielding side can call lost ball. The batting side keeps
any penalty runs and scores the higher of the six runs and the number of runs actually run whosoever
is greater.
20. The team which scores the maximum number of runs is declared the winner, but if the number of runs
is equal then it is a tie.
21. An over consists of 6 consecutive balls bowled excluding wides and no balls penalty. A bowler cannot
bowl two overs consecutively. The ball shall be bowled from each end alternately in an over of 6 balls.
The over as counted by the umpire shall stand if an umpire miscounts the number of balls.
22. The ball comes into play when the bowler begins his run up and becomes dead when the action from
that ball is over. The ball also becomes dead when a batsman is dismissed. When the ball is dead, no
runs scored or batsman can be dismissed. The ball becomes dead when
• It is finally settled in the hands of the wicket keeper or the bowler.
• A boundary is scored.
• A batsman is dismissed.
• Whether played or not it lodges in the clothing or equipment of a batsman or the clothings of an
umpire.
• It lodges in a protective helmet worn by a member of the fielding side.
• Lost ball is called.
• The umpire calls over or time.
23. A ball can be no ball for the following reasons:
• Bowler bowls from the wrong place.
• Straightens his elbow during delivery.
• Bowling is dangerous, e.g., beamer.
• Ball bounces more than twice/rolls along the ground before reaching the batsmen/fielders who are
standing in the illegal places.
• A no ball adds one run penalty additional to runs scored by the batsmen to the batting team’s score.
Cricket 133
24. A ball can be called wide by the umpire
• if in his opinion the batsman did not have reasonable opportunity to score off the ball.
• when a bowler bowls a bouncer that goes over the head of the batsman.
A wide adds one run to the batting team’s score, in addition to any other runs which are scored off it,
and the batsman can’t be dismissed off a wide except by being run out or stumped, or by handling the
ball, hitting his wicket, or obstructing the field.
25. Bye and Leg Byes: If a ball isn’t a no ball or wide and passes the striker and runs are scored, they are
called byes. If a ball that isn’t a no ball hits the striker not the bat and runs are scored, they are called leg
byes. However, leg byes cannot be scored if the striker is neither attempting a stroke nor trying to avoid
being hit. Byes and leg byes are credited to the team’s total and not to batsman’s total.
26. Appeals: If the fielders believe a batsman is out, they may ask the umpire “how’s that”, with arms raised,
before the next ball is bowled, and the umpire will decide whether the batsman is out. The captain of
the fielding side may withdraw an appeal with the consent of the umpire within whose jurisdiction the
appeal falls and before the outgoing batsman has left the field of the play.
27. Wicket is Down: It means the wicket is hit by the ball, or the batsman, or the hand in which a fielder is
holding the ball.
28. Batsman Out: A batsman is ruled out in the following circumstances:
• Caught: A batsman is caught out if he hits the ball and it is caught by a fielder without touching the
ground.
• Run out: A batsman is run out while taking the run, if any part of him or his bat is on the ground
behind the crease and a fielder or wicket keeper knock off his wicket with the ball. If both the
batsmen are in the middle of the pitch when a wicket is put down, the batsman closer to that end is
run out.
• Stumped: A batsman is out when the wicket keeper knocks off the bails/wicket with ball or with
gloves holding the ball, while the batsman striking the ball is out of his crease and not attempting
a run.
• Bowled: A batsman is out if his wicket is put down by a ball delivered by the bowler. It is irrelevant
whether the ball has touched the bat, glove, or any part of the batsman before going on to put down
the wicket, though it may not touch another player or an umpire before doing so.
• Handled the Ball: If a batsman intentionally handled the ball with a hand that is not touching the
bat without the consent of the opposition, he is out.
• Hit the Ball Twice: If a batsman hits the ball twice, he is out.
• Hit Wicket: If after the bowler has entered his delivery stride and while the ball is in play, a batsman
puts his wicket down by his bat or his person he is out. The striker is also out if he puts his wicket
down by his bat or his person in setting off for a first run.
• Leg Before Wicket (LBW): It the ball hits the batsman, without first hitting the bat, but would have
hit the wicket if the batsman would not have been there, and the ball does not pitch on the leg side
of the wicket the batsman will be out. However, if the ball strikes the batsman outside the line of
the off-stump and the batsman was attempting to play a stroke, he is out.
• Obstructing the Field: If a batsman intentionally obstructs the opposition by word or action, he is
out.
29. Power Play: Power play is a feature concerning field restrictions applied on the fielding team. There
are two power plays in an ODI cricket innings starting from October 30, 2012. In it only 2 or 3 players
are allowed outside the 30-yard circle which depends upon the type of power play. The first 10 overs of
an innings will be a mandatory power play. The other power play is a block of five overs which will be
at the discretion of either of the batsmen at the wicket. It is often referred to as the batting power play.
During the mandatory power play only two fielders are allowed outside the 30-yard circle and there
 134 Comprehensive Physical Education Lab Manual—XII

must be a minimum of two stationary fielders within the applicable fielding restriction area measured
from the striker’s end at the instant of delivery. During batting power play overs, only three fielders are
allowed outside the 30-yard circle. During the non-power play overs, no more than four fielders shall be
permitted outside the fielding restriction area.

SPECIFICATIONS

1. Playing area = 68.58 m (75 yards) from playing pitch to boundary line
2. Players
Total players in each team = 16 (11 players + 5 extra)
Total players playing in the ground = 13 (11 players from the fielding side + 2 players from
the batting side)
3. Pitch
Shape of the pitch = Rectangular
Length of the pitch (wicket to wicket) = 20.12 m (22 yards)
Length of playing surface = 17.68 m
Breadth of the pitch = 3.05 m (10 feet)
Popping (batting) crease = 1.22 m (4 feet) in front of stumps (on either side)
Bowling crease length = 2.64 m (8 feet 8 inch)
Sight screen

2 9
Third man Fine leg

S TRICTION M
RE AR
D
30 yds

1
KI
L
FIE

NG

10
Slip
10 ft W. keeper
3 Boundary marking
8 Sq. leg
Point
Boundary line
66 yds
Pitch

7 Mid Wkt. Max. 90 yards

Cover
Min. 60 yards

30 yds 30 yds
30 yds

11
5 Bowler 6
Mid off Mid on

Sight screen

Cricket
Cricket Ground
ground
Cricket 135
Cricket field dimensions
Long stop

Fine leg

Third man
Long leg

Deep
Fly slip Short fine leg backward
Backward square leg
point First
Second slip slip
Short backward
Third slip Wicketkeeper
square leg
Fourth slip
Leg slip
Gully
Sweeper Batsman (striker)
Point Silly Square leg
point Short Square-leg Deep
Cover point Silly leg umpire square
mid-off leg
Cover
Midwicket
Short Silly
mid-off mid-on
Deep
cover Batsman (non-striker) Deep
Umpire midwicket
Extra
cover Mid-off
Bowler Mid-on

Deep Cow
extra corner
cover

Long off Long on

Cricket field positions

Cricket Field Positions

Cricket Pitch
 136 Comprehensive Physical Education Lab Manual—XII

4. Ball
Weight of the ball = 155.9 to 163 g (5½ to 5¾ ounces)
Circumference of the ball = 22.4 to 22.9 cm (8 to 9 inches)
Colour (during day/night) = Red/white
5. Bat
Maximum length = 96.5 cm (38 inches)
Maximum width = 10.8 cm (4.25 inches)
Maximum thickness = 4 cm (1.56 inches)
Weight = 40 ounces
6. Stumps (wickets)
Number of stumps required = 6 (3 on each end)
Height of the stumps from the ground = 71.1 cm (28 inches)
Width of the wickets = 22.86 cm (9 inches)
7. Bails
Number of bails = 4 (2 + 2)
Length of each bail = 10.95 cm
8. Types of matches = 20 overs match (T-20 match), 50 overs match
(One day match), 5 days match (Test match)
9. Distance of small circle from wickets = 27.4 m (30 yards)
10. Officials = 5 [3 umpires (2 on field, 1 third umpire); 2 scorers]

EQUIPMENT AND SPORTS GEAR

Proper equipment with clear specifications is must for a good game. Discard and replace damaged sporting
equipment or protective gear. There are quite a few important cricket equipment of interest, which are explained
below.

Helmet

Clothing

Batting gloves
Stumps
Thigh pads

Box

Keeper
pads Pads

Keeping gloves Bat Ball Shoes

Cricket Equipment
Cricket 137
Cricket Bat
Bat is made of wood and has a long handle. It cannot be longer than 38 inches or wider
than 4.25 inches. The front portion of the bat is flat and back portion has as lender
curve, which gives the bat thickness and balance. The bat weighs 40 ounces.

Cricket Bat

Cricket Ball
The ball is made of cork at its center, wrapped in twine and covered with leather, which
is stitched to form a seam. The standard circumference of the ball is 9 inches and weighs
5.5 ounces.

Cricket Ball

Cricket Cap
A cricket cap is a type of soft cap, often made from felt that is a traditional form of head
wear for players of the game of cricket, regardless of age or gender. It is usually a tight-
fitting skullcap, usually made of six or eight sections, with a small crescent shaped brim
that points downwards over the brow to provide shade for the eyes. It is often, but not
always, elasticised at the rear to hold it in place upon the wearer’s head. Cricket Cap

Cricket Uniform
Cricket clothing is fashioned in such a way, so that it is comfortable and at the same
time provides the proper protection to the players. Earlier the requirement was to
wear white pants and white shirt but now the trend has changed and colourful clothes
are being worn. Apart from T-shirts with collar, pants, hats, caps, spiked shoes, and
sunglasses, pads, gloves etc. are also wore in the game of cricket. Now professionals
either wear shorts, pants, shirts, pullovers, slipovers or sweat shirts. If game is played
with a red ball, clothing must be white or cream coloured and if the ball is white then
a solid colour must be worn. Cricket Uniform

Cricket Gloves
There are two types of gloves, one used by batsmen which has thick padding above
the fingers. Wicket keeper wears the other gloves, which are larger in size with web
between thumb and forefinger. Wicket keepers like to wear a pair of cotton inners
underneath the main gloves. They should have adequate padding, which is usually
foam, especially in the fingers and the back of the hand. The gloves should fit properly
and comfortably and should be lightweight.

Cricket Gloves
 138 Comprehensive Physical Education Lab Manual—XII

Cricket Helmet
Helmet is worn by batsmen and a maximum of one close fielder or keeper. Helmet is a
must to avoid any accident in the field be it full toss, top-edged or a throw, which can
land on the player’s head. Helmets are made of lightweight hard composite exterior
and are designed to keep one cool with a ventilation or sweat absorbent liner.

Cricket Helmet

Cricket Pads
These are worn by batsmen and wicket keepers to protect themselves against the pace
of the ball. Today’s pads are very light in weight but are still great protection for the
batsmen. Wicket keeper’s pads are similar to batting pads, but they are shorter and
lighter in weight, making them easier to move and dive around in.

.
Cricket Pads

Cricket Shoes
They should be lightweight and comfortable with added shock absorbing properties.
Shoes are made of leather or synthetic uppers and the soles have removable metal
spikes or studs in them. Bowlers should wear shoes which can withstand rigorous
constant action and wicket keepers should wear well padded shoes.

Cricket Shoes

Wickets-Stumps-Bails
These are three wooden poles of height 28 inches. It has a conical bottom and a horizontal
groove across the top end. There are three stumps at each end, with two bails sitting
across the top of them and are equally spaced to cover a width of nine inches.

Cricket Stumps and Bails

Boundary
A rope which demarcates the perimeter of the cricket field is known as boundary line.

Sight Screen
It is the screen outside the boundary exactly parallel to the width of the pitch and behind both pairs of stumps for
better visibility.
Cricket 139
Abdominal Guard
It is high density plastic with smooth edge worn to protect the “privates” when batting against a cricket ball or
other hard ball. Wicket keepers and fielders close to the wicket should also wear it. It is also called box, cup or
cricket box.
Other equipment used by batsmen are leg guard, thigh pad, elbow pad and rib guard/chest guard for the
protection of groin, thigh, elbow and chest respectively. If you’ve ever been hit by a quick delivery, you’ll know
it’s always better to use the guards in the game of cricket, as much as you can so that the game becomes more fun.

FUNDAMENTAL SKILLS
1. Batting Skills: Given the goals of batting, a batsman must possess good hand-eye coordination,
reflexes, strength, running speed, sound judgment, and of course knowledge of cricket rules and an
understanding of cricket strategy and tactics. These basic skills are put to use in specific actions such as:
(a) Preventing the ball from hitting the wicket (which would result in the batsman being out bowled).
(b) Avoiding being hit in the legs in front of the wicket (which may result in the batsman being out leg
before wicket).
(c) Avoiding hitting catches to any fielders (which would result in the batsman being out caught).
(d) Avoiding being hit by the ball in a way that might cause injury.
(e) Hitting the ball with the bat with precise placement, timing, and strength to avoid fielders.
(f) Judging when it is safe to take a run, and taking the run.
The act of hitting the cricket ball is called a shot or stroke. Batting involves knowledge and skill in
several different types of shot. Good batsmen usually also have what is called “balance”, which more or
less involves stability of the body with synchronized movements of the shoulders and feet. There are a
variety of shots a batsman can play. The famous shots are: Forward defence, backward defence, on drive,
straight drive, cover drive, off drive, square cut, hook shot, pull shot, sweep shot, leg glance, lofted shot,
leg cut, etc.
The basics of batting are grip, stance, position of the bat, back lift and defensive batting.
(a) Grip: Both hands together
(i) left hand near to the top of the handle of the bat.
(ii) The back of the left hand is held up right and face somewhere between mid-off and extra-
cover.
(iii) The fore-fingers and thumbs of both hands are well around the handle of the bat.
(iv) The V form by the first finger and thumb of the left hand is directly over the corresponding V
of the right hand.
(v) The line of the V’s is half way between the outer edge of he bat and splice.
(vi) Both these Vs are almost in one line.
(b) Stance: Should be easy, relaxed and comfortable and well balanced.
(i) Both toes should be in one line.
(ii) Gap between two should be 6’’ to 9’’ (it varies from individual
to individual).
(iii) Both knees should be slightly bent.
(iv) Body weight equally distributed on both the feet.
(v) Head should be kept up straight and eyes on the ball.
(vi) Bat should be kept near the right toe. Batting Stance
 140 Comprehensive Physical Education Lab Manual—XII

(c) Back Lift: Normal and top of the stumps:

(i) Bat should be lifted by left hand and supported by right hand.
(ii) Bottom hand relaxes into thumb and forefinger.
2. Bowling Skills: In cricket, bowling is the action of propelling the ball toward the wicket defended by a
batsman. A player skilled at bowling is called a bowler. The basic goal of a bowler is to get batsman out
and prevent batsman from scoring runs.
The basics of bowling are:
(a) Grip: It is the ability of the hand to maintain a hold over the grip and being able to move or rotate
as required.
(b) Run-up: It is the bowlers approach to the wicket prior to delivering the ball.
(c) Delivery Stride: It is the stage when the bowler starts to propel (take position) to bowl.
(d) Follow Through: The bowler moves several paces to reduce the force of the body generated through
the Run-up and Delivery Stride.
The technique/skill of throwing cricket ball toward the wicket defended by a batsman is called
bowling. Bowling can be divided into two categories as:
(i) Spin Bowling: Its types are—Leg spin, Off spin, Googly, Carrom ball, Top spin, Flipper etc.
(ii) Fast Bowling or Medium Pace Bowling: Its types are—Good length, Inswing, Outswing,
Short pitch, Bouncer, Reverse swing, Leg cutter, Off cutter, Yorker etc.

Bowling

3. Fielding Skills: Fielding is the most spontaneous of cricketing

skills. The better fielding side is usually one which wins
the matches. It is impossible to overlook the importance of
fielding. Every cricketer must try to become at least a reliable
fieldsman. Ground fielding is divided into two parts—
Defensive and Offensive.
(a) Defensive: In defensive mode of fielding, the fielder
waits for the ball. His aim is to save the boundary. Fielder Catching a Ball
should come in line of the ball rather than attacking the
ball.
(b) Offensive: In offensive mode of fielding, the fielder attacks the ball. His aim is to save singles.
Fielder does not wait for the ball, picks up as early as possible.
4. Wicket-keepers Skills: The wicket-keeping is a very specific skill of fielding. The wicket-keeper’s major
function is to stop deliveries that pass the batsman (in order to prevent runs being scored), but often he
can also attempt to dismiss the batsman in various ways. The most common dismissal effected by the
wicket-keeper is for him to catch a ball that has nicked the batsman’s bat, called an edge, before it bounces.
Sometimes, the keeper is also in the best position to catch a ball which has been hit high in the air. The
keeper can also stump the batsman by using the ball to remove the bails from the stumps if the batsman
has come out of his crease during a delivery. Finally, when the ball is hit into the outfield, the keeper
Cricket 141
moves close to the stumps to catch the return throw
from a fielder and, if possible, to run out a batsman.
The position of the wicket-keeper is significant and it
depends upon the pace of the ball and nature of the
pitch.
(a) He should feel comfortable and have a balanced
body position.
(b) He must stand either right up to the stumps or
right back.
(c) He should move as little as possible. Wicket-keeper in Action
(d) He should be behind the line of the ball.
(e) He should always keep his eyes on the ball.
(f) He should avoid straining himself.

SPECIFIC EXERCISES
Cricket involves three main skills—bowling, batting and fielding. Each has its own mental and physical demands.
However, all three require good balance, concentration and sudden bursts of pace. Cricket games can last for up to
five days, so you also need high endurance and all-round fitness. Improve your overall game with general fitness
and flexibility exercises. Specific cricket exercises will develop your core playing skills. The following exercises
are must for a cricket player.
1. Running with the Bat: Cricketers run with the bat between the wickets to score runs. Measure a distance
of 66 feet on a grass pitch and leave markers at each end. This is the distance between two cricket
wickets. Try timing how long it takes to run between these points three times in a row. If possible, wear
your full cricket pads to help you get used to them.
2. Stomach Muscle Core Training: Core muscle strength plays a big role in all cricket skills, from bowling
to wicket-keeping. Suck in your stomach muscles as though you were hollowing out your belly. Your
ribs should stick out as much as possible. Hold in your stomach for five seconds, then let it out gently.
Try increasing the duration to 10, then seconds and longer unity you can comfortably hold in your
stomach for minutes at a time.
3. Long Catching Exercising: All cricketers whether batsmen or bowlers need to learn how to catch. You
never know when the ball might arrive near you when fielding. Practice standard long catching with a
friend. Spread your fingers wide and touch your hands together, with your little fingers crossed over.
Keep your knees bent and legs in a wide, solid stance. Ask your friend to throw the ball at head height or
higher. Reach to catch the ball. As it hits your palms, close your fingers around it and bring your hands
into your chest, cradling the ball and cushioning the impact. Start throwing close together, then walk
one pace back after five catches in that position.

INJURIES
The most common cricket injuries are sprains, fractures and bruising. Cricket players most frequently suffer
injuries to the upper limbs, followed by injuries to the lower limbs and the head. Direct contact injuries such as a
blow to the face or hand from a ball travelling at a high speed are the most common types of cricket injury. These
blows can cause fractures and severe bruising. Injuries to the teeth and jaw can occur when a ball hits the face.
These injuries can be severe if a mouth guard is not worn. Overuse injuries in cricket are also common. Overuse
injuries are gradually appearing pains, aches, stiffness or injury brought on by repeated, mild physical stress to a
particular area of the body. Fast bowlers often suffer overuse injuries in the lower back region. These are caused
by repeated stress to this area of the spine during the bowling action.
 142 Comprehensive Physical Education Lab Manual—XII

TERMINOLOGY
•• Over: In this, player has to deliver or bowl for 6 times (legal) successively from one end.
•• Dead Ball: When ball is in the hands of the bowler after throw.
•• No Ball: When the bowler commits some non-legal action to bowl.
•• Wide Ball: When the bowler bowls the ball out of the batsman’s reach, towards the sideward of wickets.
•• Bye: When the batsman takes run due to misfielding (without the ball touching his bat).
•• Leg Bye: When the batsman takes the run by the snick of pads.
•• Appeal: It is request or shout by fielding players in anticipation of batsman to be given out by the
Umpire.
•• Bouncer: When the bowler bowls the ball above the shoulder level of the batsman.
•• Maiden Over: The over in which not even a single run is scored.
•• Duck: The batsman gets ‘out’ without a single score.
•• Century: A batsman scoring ton or one hundred runs.
•• How’s That: An appeal by the fielding-players to Umpire to consider the delivery of ball carefully. This
appeal pressurises the Umpire to consider them.
•• Declaration: A process in which the captain of the batting side may call the batsman off the field
irrespective of the scores and discontinue their innings.
•• Bodyline Bowling: A type of negative bowling in which the ball is aimed at hitting the body of the
batsman.
•• Over Throw: If a fielder throws the ball whereas no other fielder is able to stop the throwing ball, thus
batsman is able to score runs or a boundary is scored; such runs are termed as over-throw.
•• Stance: It is a position or posture of a batsman at the crease before facing a delivery.
•• Toss: It is the procedure before the match to decide which team will perform the batting or fielding.
•• China Man: When a left arm spinner delivers a off-break bowling, it is termed as China-man.
•• Runner: A supplement player to the batsman who run for the batsman in case of injury, illness while
playing.
•• Hat-Trick: A bowler gets three wickets in three successive balls, i.e., the bowler dismisses three batsmen
on three consecutive balls.
•• Follow-On: It is given in a test match when batting team cannot score sufficient runs and the lead is more
than 200 runs, it may be given follow-on or to bat again.
•• Sweep: In this the batsman hits the ball to deep angle while kneeling down.
•• Reverse Sweep: A ball is played like seep but towards the opposite side of his normal hands.
•• Ball Tempering: It is the international damage to the ball by the fielding players to get undue advantage
in the swing of the ball during bowling.
•• Googly: A ball bowled in such a way that it turns opposite than what it seems to be.
•• On Side: It is the right side area of the right handed batsman (facing bowler).
•• Dot Ball: A good length ball (bowled by bowler) on which batsman cannot score runs.
•• Lofted: A hit by the batsman on which ball is lifted up in the air.
•• Full Toss: A ball delivered by bowler lifted above up in air.
•• Boundary for Six: A ball hitted by batsman in the air which lands outside the boundary line, it is given
with six runs.
Cricket 143
•• Substitute: A player from batting/fielding side is replaced with a new player. In super substitute this
replaced player can bat or field or bowl (with certain conditions). This is on trial bases. This is also
referred as twelfth man.
•• Pitch: The place or ground between the wickets where bowler bowls the ball is called pitch. It is 22 yards
long and 10 feet wide.
•• Drive: It is hitting the ball in front field.
•• Danger Area: An area close to batsman where ball can cause accident if player is not active or without
guard. This area is generally known as Silly-Point.
•• Hook Shot: It is hitting the high raised ball with force towards the leg side.
•• Pull Shot: It is hitting the ball forcefully with good back lift and follow-through action of bat goes towards
the on side of field.
•• Square Cut: It is hitting straight coming ball towards the sides making ball to go perpendicular. It is
performed with good batting technique by tilting the bat at last stage. It is towards both side known as
‘On Square-Cut, Let Square-Cut’.
•• Bad Light: Due to some condition there is low intensity of light which creates problem to batsman, as
they are not able to see the coming ball properly. In this condition umpire can declare bad light. The
match is supposed to stop.
•• Sight Screen: It is specified white or coloured screen kept behind the stumps (especially behind bowling
stump) over the boundary line, to provide visibility of approaching bowler towards batsman. It is with
the dimension of 6 meter in length and 3 meter high.
•• Ball Dead: Ball finally settles in the hands of wicket-keeper or bowler; batsman is out; ball reaches over
the boundary; ball lodges in clothes of players; Umpire calls for ‘over’ or ‘time’.
•• 30-Yard-Circle: An inner circle marked at 30 yards around the stumps. This circle is used during power
play to retain 9 fielders inside the 30 yard circle.
•• Lewis Douglas-Formula: It is a statistical calculation in which a revised target is given to the opposite
team. It is calculated by deducting slow rate overs or low scoring over from first batting team, which has
to be achieved within certain overs.
•• Bump Ball: It is a hard hit to the ball over the ground by which the ball raised above the ground. When
this ball is fielded it seems like a catch. Ball is played just under the lower edge of bat which gives
appearance as the ball is hitted in air.
•• Short Leg: An extremely close leg-side fielding position between the square leg and the mid wicket.
•• Out Fields: The grass area around the boundaries.
•• Run Up: An approach run taken by bowler during bowling.
•• Cover Drive: A batting stroke in which over pitched ball is played with full swing of bat towards the off-
side area (between mid off and point fielding positions).
•• Straight Drive: An over pitched ball is hitted straight with full control of bat.
•• Cut: Batting skill where ball is played between slip and cover fielding positions.
•• Glance: Batting skill in which ball is angled between square-leg and fine-leg.
•• In-Swing: Fast paced ball which turns (after the bounce or after the release from hand) inside towards
leg stump.
•• Out-Swing: Fast paced ball which turns away towards off-side stump.
•• Off Spin: In this the spinner makes the ball to turn towards leg stump (on-side). It is also known as off-
break.
•• Leg Spin: In this, ball is turned towards off-side of stumps by the spinner. It is also known as leg-break.
 144 Comprehensive Physical Education Lab Manual—XII

IMPORTANT TOURNAMENTS
1. World Cup
2. Asia Cup
3. ICC Trophy (One day)
4. Champions Trophy (One day)
5. Bensen and Hedges Cup
6. Challenge Cup
7. Coca-Cola Cup
8. Sharjah Cup
9. Wills Trophy
10. Ashes Cup (Australia–England Test Series)
11. Australia Cup (One day)
12. World Cup Twenty-20
13. Duleep Trophy (Inter-Zonal Tournament)
14. Devdhar Trophy (Limited over Inter–Zonal Tournament)
15. Irani Trophy (Ranji Winner–Rest of India)
16. Ranji Trophy (State vs State)
17. Poly Umrigar Trophy (Under 15)
18. Rothmens Cup
19. C.K. Naidu Trophy
20. Vijiay Merchant Trophy (Boys under 17 years)
21. Rani Jhansi Trophy (Inter-Zonal Tournament, Women)
22. Indira Priyadarshini Trophy (One day, Women)
23. Cooch Bihar Trophy (Inter–Zone Tournament for boys under 19 years) etc.

AWARDS

Padma Shri Awardees

1960 Jasu Patel, Vijay Samuel Hazare 1962 Nari Contractor, Polly Umrigar
1963 Mushtaq Ali 1964 M.J. Gopalan
1965 D.B. Deodhar 1967 Mansoor Ali Khan Pataudi
1969 Chandu Borde 1970 Bishan Singh Bedi
1970 EAS Prasanna 1971 G.R. Viswanath
1972 Ajit Wadekar, B.S. Chandrasekhar 1973 Farokh Maneksha Engineer
1975 Pankaj Roy 1982 Kapil Dev, Syed Kirmani
1984 Chuni Goswami
1986 Swaroop Kishan Reu (Test Umpire), Mohammad Shahid
1987 Dilip Vengsarkar 1988 Mohammad Azharuddin
Cricket 145

1999 Sachin Tendulkar 2003 Srinivasaraghvan Venkatraghavan

2004 Rahul Dravid, Sourav Ganguly 2005 Anil Kumble
2009 Harbhajan Singh, Mahendra Singh Dhoni
2010 Ramakant Achrekar, Virender Sehwag 2011 V.V.S. Laxman
2012 Jhulan Nishit Goswami 2014 Anjum Chopra, Yuvraj Singh
2015 Mithali Raj 2016 Sushil Doshi (Commentator)
2017 Virat Kohli, Shekhar Naik (Blind Cricketer) 2019 Gautam Gambhir
2020 Zaheer Khan 2023 Gurcharan Singh

Arjuna Awardees

1961 Salim Durani 1964 Mansoor Ali Khan Pataudi

1965 Vijay Manjreker 1966 Chandu Borde
1967 Ajit Wadeker 1968 E.A.S. Prasanna
1969 Bishan Singh Bedi 1970 Dilip Sardesai
1971 Srinivasaraghavan Venkataraghavan 1972 Eknath Solkar, B.S. Chandrashekhar
1974 Anjan Bhattacharjee 1975 Sunil Gavaskar
1976 Shantha Rangaswamy 1977–78 Gundappa Vishwanath
1979–80 Kapil Dev 1980–81 Chetan Chauhan, Syed Kirmani
1981 Dilip Vengsarkar 1982 Mohinder Amarnath
1983 Diana Edulji 1984 Ravi Shastri
1985 Shubhangi Kulkarni 1986 Mohammad Azharuddin, Sandhya Agarwal
1989 Madan Lal 1993 Manoj Prabhakar, Kiran More
1994 Sachin Tendulkar 1995 Anil Kumble
1996 Javagal Srinath 1997 Sourav Ganguly, Ajay Jadeja
1998 Nayan Mongia, Rahul Dravid 2000 Venkatesh Prased
2001 V.V.S. Laxman 2002 Virender Sehwag
2003 Harbhajan Singh, Mithali Raj 2005 Anju Jain
2006 Anjum Chopra 2009 Gautam Gambhir
2010 Jhulan Goswami 2011 Zaheer Khan
2012 Yuvraj Singh 2013 Virat Kohli
2014 Ravichandran Ashwin 2015 Rohit Sharma
2016 Ajinkya Rahane 2017 Cheteshwar Pujara, Harmanpreet Kaur
2018 Smriti Mandhana 2019 Ravindra Jadeja, Poonam Yadav
2020 Ishant Sharma, Deepti Sharma 2021 Shikhar Dhawan
 146 Comprehensive Physical Education Lab Manual—XII

*Major Dhyan Chand Khel Ratna Awardees

1997–98 Sachin Tendulkar 2007–08 Mahender Singh Dhoni

2018 Virat Kohli 2020 Rohit Sharma
2021 Mithali Raj

Dronacharya Awardees

1986 Desh Prem Azad 1987 Gurcharan Singh

1990 Ramakant Achrekar 2004 Sunita Sharma
2016 Raj Kumar Sharma 2018 Tarak Sinha (Life-time Category)
2019 Sanjay Bhardwaj (Life-time Category) 2021 Sarkar Talwar (Life-time Category)
2022 Dinesh Jawahar Lad (Life-time Category)

VIVA VOCE
Q. 1. What are the main types of spin bowling?
Ans. Off break, Leg break, Googly, Carrom ball,
Flipper and Top spin.
Q. 2. Can a batsman make run on a no-ball?
Ans. Yes.
Q. 3. What is no-ball?
Ans. When a ball is not delivered according to the
rules.
Q. 4. What is the height of stumps?
Ans. 28” above the ground.
Q. 5. What is the length of cricket pitch?
Ans. 22 yards (20.12 m).
Q. 6. What is the colour of cricket ball in day and
night matches?
Ans. Red (Day matches) and White (Night matches).
Q. 7. What is the length of the bowling crease?
Ans. One side total 8 feet 8 inch.
Q. 8. What is the weight of the ball?
Ans. 155.9 to 163 g.
Q. 9. What is wide ball?
Ans. The ball which is too high or too away from the
sides of wickets and is normally beyond the
reach of batsman.
Q. 10. What is the maximum time limit for a new
batsman to come on the ground?
Ans. 2 minutes.
Q. 11. What is the maximum length of the bat?
Ans. 38 inches.
Q. 12. Who was the India’s first official test captain?
Ans. C.K. Nayudu.
Q. 13. In which year did India played their first
official Test match?
Ans. June 25, 1932 in England at Lord’s ground.
Q. 14. Name the player who scored three tons in his
first 3 test.
Ans. Mohammad Azharuddin.
Q. 15. Name the Indian player who scored a triple
century against Pakistan in Multan Test.
Ans. Virender Sehwag.

* Formerly it was known as the Rajiv Gandhi Khel Ratna Award.

Cricket 147

Q. 16. Name the only Indian bowler who took Q. 31. To promote and develop cricket in India,
10 wickets in an innings. which National championship began in 1934.
Ans. Anil Kumble. Ans. Ranji Trophy.
Q. 17. In which year did India win the World Cup? Q. 32. Name the player who holds the records of
Ans. 1983 and 2011. maximum Man of the Match Awards.
Q. 18. In which year did the National Championship Ans. Sachin Ramesh Tendulkar.
(Ranji Trophy) begin? Q. 33. What is the total number of players in a cricket
Ans. 1935. team?
Q. 19. Name the first Indian batsman who scored a Ans. 11 players.
double test ton. Q. 34. How many umpires are in a cricket match?
Ans. Polly Umrigar. Ans. Three (2 Ground Umpires + 1 Third Umpire).
Q. 20. Name the Indian player who was declared Q. 35. What is circumference of the cricket ball?
man of the match in the 1983 world cup. Ans. 22.4–22.9 cm.
Ans. Mohinder Amarnath. Q. 36. What is the width of wicket in cricket?
Q. 21. In which year was BCCI formed? Ans. 9 inches (28.86 cm).
Ans. 1927–28. Q. 37. What is the height of the wicket from the
Q. 22. In which century do we have the earliest ground?
reference to cricket being played on Indian Ans. 71.1 cm (28 inches).
soil?
Q. 38. What is the measurement of cricket bat?
Ans. 17th Century.
Ans. Length = 38 inches, Width = 4¼ inches.
Q. 23. Name the bowler who first took hat-trick in
Q. 39. What is the weight of cricket bat?
the World Cup?
Ans. 40 ounces.
Ans. Chetan Sharma.
Q. 40. When was the first ICC Twenty-20 World Cup
Q. 24. Name the Indian player who is well known as
Cricket started?
Haryana hurricane.
Ans. In 2007.
Ans. Kapil Dev.
Q. 41. When was the first One-Day match played?
Q. 25. Name the first batsman who scored 10,000
runs in test cricket? Ans. In 1971.
Ans. Sunil Gavasker. Q. 42. When was Melbourne Cricket Club (MCC)
established?
Q. 26. Name the player who scored the maximum
centuries in test as well as in ODI. Ans. In 1787.
Ans. Sachin Tendulkar. Q. 43. Which stadium is called the ‘Mecca of Cricket’?
Q. 27. What is “gully”? Ans. Lords Cricket Stadium.
Ans. The position on off side fielding between slip Q. 44. When was Imperial Cricket Club established?
and point. Ans. In 1909.
Q. 28. What is half volley? Q. 45. How is a player declared ‘LBW’?
Ans. The light pitch ball before the batsman. Ans. If a batsman’s leg comes between the ball and
Q. 29. How much time is given to a batsman to enter the wicket, then he is declared LBW (Leg Before
into the field in a twenty-20 match? Wicket).
Ans. 90 seconds. Q. 46. When does an umpire signals ‘No Ball’?
Q. 30. Can a batsman not be out on a no-ball delivery Ans. If a bowler puts his foot, more than half, on the
except in case of run out? bowling crease, the umpire signals ‘No Ball’.
Ans. Yes.
 148
Q. 47. What is the gain for the batting team for the
bowling of ‘No Ball’ and ‘Wide Ball’?
Ans. The score increases by one run in each case.
Q. 48. Is ‘No Ball’ or ‘Wide Ball’ counted in an over?
Ans. No. ‘No Ball’ and ‘Wide Ball’ are not counted in
an over.
Comprehensive Physical Education Lab Manual—XII
Q. 49. How much time is given to each team to finish
the match of Twenty-20?
Ans. 75 minutes to each team is provided to each
team to finish their innings in the match of
Twenty-20.
Q. 50. What are different pace bowling?
Ans. Out Swing, In Swing, Off Cutter, Leg Cutter.
 Part–C

GAMES/SPORTS FOR CWSN

(CHILDREN WITH SPECIAL
NEEDS–DIVYANG)
 12 UNIT

Bocce / Boccia

INTRODUCTION

B occe is an Italian game. It is a ball sport belonging to the boules

family. The object of the game is to roll your bocce balls (larger
balls) closer to the pallino ball (smaller ball) than your opponent.
The pallino is the target ball, which is also called a jack, pallina,
cue, beebee, etc. Bocce can be played on most surfaces (grass or
sand) as long as they are fairly smooth and flat. The bocce court
is 26.5 m long, 4 to 4.5 m wide, and has a raised barrier of 20 cm
height; however, the court size can be accommodated to fit the
playing space available.
The Federation Internationale de Boules (FIB) is the highest
governing body of this game. The Bocce World Championships
have been held continuously since their inception in 1947.
Bocce as a Special Olympics sport provides people with special needs the opportunity to have social contact,
develop physically and gain self-confidence. Next to soccer and golf, bocce is the third most participated sport
among Special Olympics athletes in the world.
The following is a list of official events available in Special Olympics.
•• Singles (one player per team)
•• Doubles (two players per team)
•• Mixed Doubles (two players per team)
•• Team Competition (four players per team)
•• Mixed Team Competition (four players per team)
•• Unified Sports Bocce Doubles (two players per team)
•• Unified Sports Bocce Mixed Doubles (two players per team)
•• Unified Sports Bocce Team (four players per team)
•• Unified Sports Bocce Mixed Team (four players per team)
•• Singles Ramp (one player per team using a ramp)

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 152 Comprehensive Physical Education Lab Manual—XII

Bocce, an ancient sport little known in the United States, has finally begun to take root in the American sports
culture. Bocce is a word stemming from the vulgar Latin, “Bottica”, a direct root of the Italian word “Bocce”.
Bocce ball was first documented in a 5200 B.C. painting of two boys playing, which was discovered by an English
scientist, Sir Francis Petrial, in an Egyptian tomb.
Bocce ball spread throughout Palestine and into Asia Minor. In 600 B.C., Bocce was picked up by the Greeks
and passed to the Romans. It was played everywhere, from the churches and castles to the city streets. People
from all walks of life could play the game; young or old, man or woman.
In 1319 A.D., Bocce ball was actually prohibited to people of lesser nobility because it was felt that it diverted
attention from more important tasks, such as archery and war training. In 1519, Bocce became a public game. It
was played in Flanders, Holland and Belgium.
Greek colonists brought Bocce with them to what is now modern Italy. It became so popular that it was once
again threatened with prohibition, as people who were playing Bocce in the streets were hitting the knees of
passing noblemen with the Bocce balls. Although unfortunate for the humbler people who played Bocce, this
problem drew widespread attention of the sport to Italian noblemen and Bocce immediately became a favourite
pastime.
It was Giussepi Garibaldi, who, while unifying and nationalising Italy, popularised the sport as it is known
today. Bocce frequently lost and gained popularity throughout the ages. In 1896, during a resurgence of popularity,
the first Bocce Olympiad was held in Athens, Greece. Bocce has been a part of international sports ever since.
Bocce has seen many changes throughout the ages. It has evolved from being a crude sport played with
rounded rocks, or even coconuts, to the modern game with composite or metal balls. Bocce has been known under
many names—lawn bowling, nine pins, skittles, pentanque, to name a few—and has seen many rule changes.
The popularity of Bocce in America has been on the rise since it swept California in 1989. There are more than
25,000,000 Bocce enthusiasts that have heard of the sport, play recreationally, or play on structured courts in the
United States today.
Bocce has also become a tournament sport. Tournaments are held weekly, some carrying large cash awards
for their winners. Bocce is now a part of the World Corporate Games, is an event in the Special Olympics, and is
being proposed to be in the Olympics. Bocce can be played upon any level surface by anyone who is willing to try.
It is a game for all ages, genders and athletic ability. It is a very versatile game in which the rules may be changed
according to the players. Play may range from a nearly non-existent set of rules to the strictest of tournament rules.
Bocce for the average players is very simple. There may be anywhere from two to four to eight players on a
team. Each player is given two balls (boccia). A player continues to roll their balls until they get closer than the
opponent’s ball. Players are awarded one point for each ball closer than the opponent’s closest ball nearest to the
pallino ball (the smallest ball, which has already been thrown onto the field). Players may also throw on the fly
(volo), striking the ball to move the point ball. Balls, including the pallino, may also be displaced by the balls of
other players. Bocce is an inexpensive game of thought and strategy that brings families and friends together
with the enjoyment of a game that everyone can play. There are many ways that you and your family can become
involved with Bocce. Besides being able to play it in the neighbourhood park or your own backyard, now many
other locations are also springing up at country clubs and commercial recreational centres.

GENERAL RULES
The general rules of the game are as follows:
1. Game or Match: A game is conducted between two players, or two teams of two, three, or four players.
The game consists of several frames. A frame starts with a team tossing the Pallino ball toward the
opposite end of the playing court. The game (frame) is complete after the balls have been thrown and
points have been awarded. Balls are tossed or rolled underhand, i.e., players are permitted to throw the
ball in the air using an underarm action.
2. Number of Ball Played by a Player:
Singles: One-Player Team (One player per team) — four balls per player
Bocce / Boccia 153
Doubles: Two-Player Team (Two players per team) — two balls per player
Triples: Three-Player Team (Three players per team) — two balls per player
Fours: Four-Player Team (Four player per team) — one ball per player
3. Coin Toss Procedure: A coin toss by the referee determinesthe team that throws out the pallino first and
selects the team’s ball colour. In the absence of a referee, the two team captains will execute the coin toss.
The coin toss should take place on the court.
4. Placing the Pallino: The first team (having won the coin toss) has two attempts to place the pallino
past the half-court line (centre line) and before the foul line (4-metre line) on the opposite end, i.e., a zone
5 metres in length, ending 4 metres from the far end of the court. If the pallino comes to rest on or before
the half-court line or on or past the foul line on the opposite end, it is to be deemed an unsuccessful
attempt. (Note: the same player must make all two attempts.) If the first team (the toss winning team)
misses twice, the other team is awarded the opportunity to place the jack anywhere they choose within
the prescribed zone. If this attempt is unsuccessful, the referee will place the pallino in the centre of the
court at the 13.25-metre mark. (Note: In Special Olympics, the toss winning team (the first team) has three
attempts to place the pallino.)
5. Playing Bocce: The first team (having won the toss) starts the game (frame) by placing the pallino on the
playing area. Once the pallino is in position, the first team throws the first ball. The player rolling the
pallino must deliver the first ball. Once the first bowl has taken place, the other side has the opportunity
to bowl. From then on, the side which does not have the ball closest to the jack has a chance to bowl, up
until one side or the other has used their four balls. At that point, the other side bowls its remaining balls.
Each team throws their balls toward the pallino to (a) get their ball closest to the pallino, (b) move the
pallino closer to their ball, or (c) move the opponent’s ball.
The winning team begins the next frame. Frames are played alternately from one end of the court to the
other.
6. Scoring: In each frame, only one team scores. The team with the closest ball to the pallino (jack) is the only
team that can score points in any frame. One point is given for each bocce ball that is closer to the pallino
than the opposing team’s bocce balls. The pallino distance marker can be used to determine which balls
are closer. The game continues until 12 points are scored or to pre-determined points set by the players
before the game starts. (Note: Safety should be observed when playing bocce. It is recommended that
players stay outside the playing area when balls are being tossed.)
7. Ball Delivery: A player has the option of rolling, throwing, bouncing, banking, etc., his ball down the
court, provided it does not go out of bounds or the player does not violate the foul markers. A player
may also strike out any ball in play in order to score a point or reduce the opposing team’s points. A
player can grip the ball by placing his/her hand over or under the ball, as long as the ball is released in
an underhand delivery. An underhand delivery is defined as releasing the ball below the waist.
8. Substitutions:
(a) Official notification: Officials must be notified of substitutions prior to a scheduled game time or it
will result in forfeiture of the match.
(b) Substitution of Players: Only one substitute may be allowed per team per game. Substitutes may
take the place of any player on the team and may substitute for different players on the same team
during different games.
(c) Limitations: Once a player has registered to substitute for one team during the tournament, he/she
may not substitute for any other team during that tournament. In Special Olympics, substitutes
should have a divisioning score equal to or higher than the person they are substituting.
(d) Substitution During Game: Only in the event of medical or other verified emergencies may a player
be substituted during a game. Emergency substitutions will only be made at the end of a frame;
if this is not possible, the frame will be considered dead. However, once the substitution has been
made, the substitute must complete the game.
 154 Comprehensive Physical Education Lab Manual—XII

(e) Entry of a Substitute: Substitutes may enter a match at the end of a frame. If the referee is unable to
determine the “in” ball, he/she may measure at any time. However, the referee may not measure
to determine the 2nd “in” ball while other balls remain to be played. Measuring may only occur to
determine the closest ball.
9. Forfeiture: Teams with less than the prescribed number of players will forfeit the match.
10. Other Rules:
(a) Player(s) or all team members must be on the court 5 minutes prior to the start of the match.
Practising will only be permitted 5 minutes prior to the scheduled match. Referees will toss a coin
to determine who goes 1st and which colour. The team that reaches 12 points will be declared the
winner.
(b) In the event the match is still in process after the allotted time (50 min), the frame will be completed
and the team with the most points is declared the winner.
(c) An additional frame will be permitted if the score is tied. All balls must be delivered in an
underhand manner without crossing the foul line. Fouls will result in penalties being assessed
after the team has fouled more than two occasions.
(d) Two 30-second time outs will be allotted per match per team. A pallino toss will be attempted by a
team no more than twice. In the event they are unsuccessful, the other team may toss the pallino.
If this results in a failed placement of the pallino, the referee will place the pallino in the centre of
the court an equal distance from the side boards and the centre and back lines.
(e) Only one player per team shall be permitted beyond the foul line for coaching and/or measuring.
At the time of delivery, all players must be behind the foul line (keep in mind the 30 seconds
delivery rule).
( f ) Measurements will only be made by the referee. In the event a ball is accidentally moved by the
referee (while balls remain to be played) and that ball is in contention, a dead frame is declared. If
a ball is moved that is not in contention, the referee will place it back in its original spot.
( g) In the event the referee inadvertently moves the pallino, a dead frame will result unless all balls
have been thrown and the referee is clearly able to acknowledge which team was “in”.
(h) Unsportsmanlike conduct will not be tolerated. Behaviour deemed as poor sportsmanship may
lead to a team’s disqualification. Footwear must be worn while playing bocce for safety and health-
related reasons. Semi-final and final matches will be played to 16 with no time limit.
(i) Referees will refer all questions and/or rule clarifications to the Tournament Director so designated
for the Bocce Classic. All decisions made by the Tournament Director are final.

SPECIFICATIONS

1. Playing Court
Shape of playing court
Types of court
Length of the playing court
Width of the playing court
Raised barrier of Bocce court
Court dimensions in Special Olympics
= Rectangle (enclosed by wooden or other non-metallic sides)
= Natural soil or Asphalt court
= 26.5 m (variation from 24.5–27.5 m is allowed)
= 4 m to 4.5 m
= 20 cm high
= 18.29 m (60 ft) long by 3.66 m wide (12 ft)
Bocce / Boccia 155

2. Bocce Balls
Types of ball = Spherical and made of metal or various kind of plastics
Set of Bocce balls = 8 (4 green and 4 red) + 1 Target ball
(Bigger one) (Smaller one)
Small ball used as a target ball = Pallino or Jack
Weight of Bocce ball = 920 g
Diameter of Bocce balls (Bigger balls) = 107 mm to 110 mm (4.20 into 4.33 in)
Diameter of Pallino/Jack = 40 mm to 60 mm (1.57 in to 2.36 in)

Bocce Court / Play Field

EQUIPMENT
The following are the important equipment in a bocce/boccia game.

Bocce Balls and Pallino

A set of bocce balls is composed of 8 large bocce balls (4 green and 4 red) and one smaller target ball called a
“pallino” or “jack”. Bocce balls may be manufactured of wood or a composition material and must be of equal
size. Official tournament ball sizes may be from 107 millimetres (4.20 in) to 110 millimetres (4.33 in) in diameter.
The colour of the balls is immaterial provided that the four balls of one team are clearly and visibly distinct from
the four balls of the opposing team.
Bocce is played with eight balls and one smaller target or object ball called the pallino (jack, cue, beebee, etc.).
There are four balls to a side or team, and they are generally made in two colours to distinguish the balls of one
team from those of the opposing team. The bocce balls may also be inscribed with distinctive lines to identify
the balls of the players on the same team. The pallino must not be larger than 60 millimetres or smaller than 40
millimetres in diameter and should be of a colour visibly distinct from both teams’ bocce ball colours.

Measuring Device
A measuring device may be any device that has the capacity to accurately measure the distance between two
objects, and is acceptable to tournament officials.
 156 Comprehensive Physical Education Lab Manual—XII

Ramps
1. Ramps are used when an athlete does not have the physical ability to roll with their hand or hands.
2. Ramps and other assistance devices may be used with the approval of the Competition Committee.
3. No mechanical aids shall be used to propel the bocce ball or pallino.
4. Athletes using ramps must be placed in separate divisions from other players only for singles competition.
5. All other tournament rules shall apply to athletes in the ramp divisions.

Flags
Flags may be any device that has the ability to represent the colours of the bocce balls being used, and acceptable
to tournament officials. It should also be large enough to be clearly visible at least 50 feet away.

FUNDAMENTAL SKILLS
Some of the fundamental skills required for bocce sport are listed below:
1. Gripping the ball 2. Correct Athletic Stance
3. Pointing Shot 4. Hitting
5. Bank shot (Rebounding shot)

TERMINOLOGY
•• Advantage: The first team that gets to throw the pallino has an ‘advantage’ or a ‘pallino advantage’ over
the other team. This is because they have the freedom to place the pallino wherever they want in the
court and they also have a clear shot at throwing the first bocce ball.
•• Backboards: These are the shorter court walls that you’ll find at the opposite ends of a bocce ball court.
Some people call these the end boards, the end walls or the back walls of the court.
•• Bank or Rebound Shot: This is a shot in which you roll the ball so that it hits either the sideboards or the
backboard and bounces against it to move as close to the pallino as possible. You can also refer to this
shot as ‘banking.’
•• Bocce: Bocce is the name of the sport and is the plural form of ‘boccia,’ which is Italian for ‘ball.’
•• Bocce Balls: Bocce balls are the eight balls used to play bocce. These are the larger playing balls. You roll
these balls and try to get them as close to the pallino a possible to score points.
•• Dead Ball: When an official has disqualified or forfeiteda ball because of some technicality or infringement,
the ball becomes a “dead ball”.
•• Doubles: A doubles game is when there are two teams playing against each other with two players in
each team.
•• Frame or Round: The period in the game in which all players have their turns to play their balls from one
side of the court to the other and points are awarded to the scoring team for that frame before starting
another frame.
•• Foul: A rule infraction for which a penalty is prescribed. Generally, this is a foot foul or a line foul and
involves a player violating the bocce ball game rules. It can be stepping over the foul line or releasing the
ball after crossing the foul line. The team that commits the foul will receive a penalty based on the type
and frequency of the foul.
•• Foul Line: It is the line in a court that a player should not cross before releasing the ball. They must
remain behind the foul line regardless of whether they’re playing a pointing shot or a hitting shot.
•• Fours: This is a game in which there are two teams playing against each other, with four players in each
team. Some people would also refer to this type of game as ‘teams.’
•• Half Court Marker: It is a line or marker that divides the court exactly in half.
Bocce / Boccia 157
•• Hitting/shooting: Hitting is a shot that involves hitting other bocce balls or pallino on the court in an
attempt to displace them. These shots are typically forceful, because they’re supposed to carry the ball to
the far end of the court. If these shots miss the target, they will hit the backboard.
•• In Contention: Used across any section of the rule book means, balls that an official would deem to be
balls that he/she will potentially need to measure or award as scoring balls.
•• Inbound Lines: These are the lines that define the boundary that the pallino must not cross during the
initial throw.
•• Initial Point: This refers to the first ball that you roll towards the pallino at the beginning of a frame. As it
is the first ball, it is also closest to the pallino at that moment. Therefore, it establishes the initial point of
that frame. The player that tosses the pallino should also make the first roll to establish the initial point.
•• In Team: The in team is the team that has their ball closest to the pallino and holds the point. They will
continue to be the in team for that frame unless the opposition gets ahead of them and becomes the in
team.
•• Jack: Also known as a ‘pallino.’ A jack is the smaller white ball that’s thrown at the beginning of each
game.
•• Live Ball: Any ball in play that has been delivered i.e., any ball that is legitimate and in play. Some people
also call this a ‘good’ ball.
•• Measure: This is the act of measuring the distance between the bocce balls and the pallino to determine
which of them will get to score for that frame. This comes in handy when two or more balls appear to
be in the same distance from the pallino. In this case, you’ll need to measure which of them is actually
closer to the pallino.
•• No Point: Also known as a “tie.” This occurs when the closest balls from the two teams are at an equal
distance from the pallino. In this case, the team that delivered the last ball will have to re-attempt their
throw. If all the balls have been played for that frame, however, neither team gets a point.
•• Out Team: As opposed to the in team, the out team is the team whose ball is farther from the pallino
and does not hold the point at that moment. They will continue to be the out team until one of their balls
surpasses their opponent’s closest ball and they eventually become the in team.
•• Penalty: This is where you’ll find similarities between bocce ball glossary and other sport terminologies.
A penalty in bocce refers to the consequence of committing a foul or violating a game rule. It can be
against a team or against a specific player.
•• Pointing: The action of rolling a ball to obtain a point close to the pallino.
•• Rule of Advantage: A rule of advantage refers to the option that a team gets when their opponents
commit a foul. The team will get to make a choice depending on their ball position and the state of the
game.
•• Sideboards: Sideboards refer to the boards that enclose the length of the court to keep the balls from
rolling out of court. They are typically 6–12 inches high.
•• Volo: Volo refers to a hard and long throw in the air so that your bocce ball lands beyond the center line.
The main goal of this throw is to spock another ball. However, volo is generally not permitted in court
bocce because you could end up damaging the court surface or breaking other bocce balls. It could also
be a safety risk for other players.

IMPORTANT TOURNAMENTS

International
1. Special Olympics 2. World Bocce Championships
3. Oberto Bocce Tournament, Italy
 158 Comprehensive Physical Education Lab Manual—XII

4. The Pat O’Brien Cleveland Challenge Cup of Bocce tournament

5. Mad Hatter’s Bocce Tournament
6. United States Bocce Federation Tournament
7. International Bocce Tournament
8. United States Bocce Tournaments
9. Bocce Ball Gold Cup Trophy

National
None, as this game is not officially played in India.

VIVA VOCE
Q. 1. What is bocce?
Ans. Bocce is a strategic but relaxed game that can be
played on most surfaces (grass or sand) as long
as they are fairly smooth and flat.
Q. 2. Which other sport is closely related to bocce?
Ans. It is a lawn bowl.
Q. 3. Where did the primitive bocce game start?
Ans. Egypt.
Q. 4. Who made bocce most popular in Italy?
Ans. It was Guiseppe Garibaldi who made bocce
famous in Italy.
Q. 5. When and where was the first Olympic bocce
game held?
Ans. The first Bocce Olympiad was held in Athens,
Greece, in the year 1896.
Q. 6. What are the dimensions of a bocce court?
Ans. Court is 26.5 m long by 4– 4.5 m wide; however,
the court size can be accommodated to fit the
playing space available.
Q. 7. How is scoring be done in Bocce?
Ans. In each frame, only one team scores. One point
is given for each bocce ball that is closer to the
pallino than the opposing team’s bocce balls.
The pallino distance marker can be used to
determine which balls are closer. The game
continues until 12 points have been scored or to
pre-determined points set by the players before
the game starts.
Q. 8. What are bocce balls?
Ans. Bocce balls are spherical in shape, may be
manufactured of wood or a composition
material, and must be of equal size. Official
tournament ball sizes may range from 107 mm
(4.20 in) to 110 mm (4.33 in) in diameter. The
colour of the balls is immaterial, provided that
the four balls of one team are clearly and visibly
distinct from the four balls of the opposing
team.
Q. 9. What do you mean by pallino?
Ans. The pallino is the small ball used as a target ball
in Bocce. It must not be larger than 60 mm or
smaller than 40 mm in diameter, and it should
be of a colour visibly distinct from both teams’
bocce ball colours.
Q. 10. Which measuring device is used in bocce?
Ans. A measuring device may be any device that
has the capacity to accurately measure the
distance between two objects and is acceptable
to tournament officials.
Q. 11. Define ramps.
Ans. Ramps are sports equipment used when an
athlete does not have the physical ability to roll
with his/her hand or hands.
Q. 12. Name the small white or yellow ball, which is
thrown first to start the game.
Ans. It is known as Pallino or Jack.
Q. 13. When is a dead ball considered?
Ans. When a bocce ball hits a black wall or blackboard,
it is considered dead.
Q. 14. What is the distance between the foul line and
the backstop?
Ans. It is generally 4 metres.
Q. 15. How many points would a side score when
they had two balls close to pallino?
Ans. 2 points.
Unified Badminton 179

15 UNIT

Unified Badminton

INTRODUCTION

U nified sports are team sports that bring people with and without intellectual disabilities together to train and
compete as teammates. Special Olympics Badminton includes Unified Badminton as a competitive sport.
Unified badminton is a modified version of badminton specially designed for physically disabled players. The
Badminton World Federation (BWF) regulates badminton and unified badminton tournaments.

Unified Badminton Players in Action

The Special Olympics Movement was founded in the USA in 1968 by the late Eunice Kennedy Shirer, sister of
President John F. Kennedy. Millions of children and adults with disabilities have participated in Special Olympics
since 1968 when Eunice Kennedy Shriver organised the first International Special Olympics Games at Soldier
Field in Chicago. Since the 1990s, Special Olympics Unified Sports has been promoting social inclusion through
shared sports training and competition. This initiative has expanded globally.
Unified Badminton is one of the favorite sports for the Special Olympics Unified Sports initiative, where players
with and without intellectual disabilities form teams to play other unified teams. Badminton (including unified
badminton) has been a part of the Special Olympics World Games since 1995. Special Olympics Unified Sports
combines people with and without intellectual disabilities on sports teams for training and competition. People
with intellectual disabilities are classified as Special Olympic athletes and people without intellectual disabilities
are classified as Unified Partners. At the World Games level, all unified sports are meant to be competitive.

179
 180 Comprehensive Physical Education Lab Manual—XII

Special Olympics Badminton includes the following events:

Singles
Doubles
Individual Skills Competition
Unified Sports Doubles*
Mixed Doubles
Unified Sports Mixed Doubles*
Special Olympics also have meaningful competitions for athletes who have lower abilities levels. These
competitions include Return Volley and Return Serve.

GENERAL RULES
Unified badminton shares many of the rules of badminton, particularly the rules for scoring, racket standards,
and the change of ends. Differences exist only in equipment, parts of the court that can be occupied and service
rules, etc. Unified badminton has several classes where players with varying physical disabilities can compete.
The Official Special Olympics Sports Rules for Badminton shall govern all Special Olympics competitions.
Special Olympics have created these rules based upon the Badminton World Federation (BWF) rules for standard
badminton. BWF or National Governing Body (NGB) rules shall be employed except when they are in conflict
with the Official Special Olympics Sports Rules for Badminton. The Official Special Olympics Sports Rules for
Badminton shall apply in such cases.
The following are the competition rules for the Special Olympic Games:
1. Modifications: The rules of competitions include some modifications; for example,
(a) Special Olympics wheelchair athletes have the option of serving an overhead serve from either the
left or right serving area.
(b) The serving area is shortened to half the distance for Special Olympics wheelchair athletes.
2. Unified Sports Doubles: In unified doubles,
(a) Each Unified Badminton Doubles team consists of one (Special Olympics) athlete and one Unified
partner.
(b) Each team determines its own order of service and selection of courts.
3. Individual Skills Competition: In Individual Skills Competition,
(a) Hand Feeding
The feeder (usually the coach) holds five shuttles at one time in his/her arm and throws the
shuttles, one at a time, to the athlete like a dart would be thrown.
The athlete tries to hit the shuttles with his/her racquet and is awarded one point each time
he/she hits the shuttle.
(b) Racquet Feeding (for Overhead Strokes)
The feeder (coach) holds five shuttles and hits one at a time with an underhand stroke, high
to the athlete.
The athlete is awarded one point if he/she hits the shuttle.
Whether the athlete misses or hits the shuttle, another is immediately hit and the count
continues.
(c) The “Ups” Contest
The shuttle is repeatedly hit in the air by the athlete.
One point is awarded for each hit within a 30-second time frame.
If the shuttle hits the floor, another shuttle is given and the count continues.

* Unified Badminton sports in Special Olympics.

Unified Badminton 181
(d) Forehand Stroke
The athlete stands in the centre of the court, with the feeder (coach) positioned on the opposite
side of the net.
The feeder, using an underhand serve, hits the shuttle to the forehand side of the athlete.
The athlete has five attempts and receives one point for each successful forehand stroke that
goes over the net and into the court.
(e) Backhand Stroke
This is served and scored in the same way as the forehand stroke, except when the feeder
(coach) hits the shuttle to the athlete’s backhand side.
(f) Serve
The athlete has five attempts to serve from either side of the service court.
If unable to serve the underhand serve, the overhand serve may be used.
1 point is received for each serve landing in the correct service box.
Zero points are given for any serve outside the service box.
(g) Final Score
The final score is determined by adding all the scores together for each of the six Individual
Skills Competitions.
4. Shuttlecock and Racket: The shuttlecock and the racket are the same for both unified badminton and
badminton. Unified badminton is not very specific in this regard; only two other pieces of equipment can
be included, namely, wheelchairs and crutches. However, there are a few differences, especially in the
rules and regulations.
5. Service: Service rules are also similar in both sports. Beside a couple of differences, service begins with
the head of the racket pointed downward. During service, the server needs to strike the shuttlecock
below the level of the armpit. In singles, the service needs to be beyond the short service line and within
the boundary lines. In Doubles, the service should be beyond the short service line but it’s the long service
line that acts as the marker on the backcourt. In doubles, the serve length is shorter than in singles.
6. Match: Unified badminton and badminton matches are both best-of-three matches, which indicate that
whoever wins the match depends on the winner of two out of three games. In both sports, each game is
played for a score of 21 points, unless there’s a tie.
7. Faults and Scores: Faults can be committed during service or when players fail to keep the round going.
Faults result in the fellow contestant scoring a point. If there are faults in the game, the fellow contestant
scores a point. Besides giving away a point, guilty players also give the rival the right to serve in the next
round.

SPECIFICATIONS

1. Court
Size of court for singles = 13.40 m × 5.18 m (44 feet × 17 feet)
Size of court for doubles = 13.40 m × 6.10 m (44 feet × 20 feet)
Length of halves = 6.70 m (22 feet)
Width of lines = 40 mm
Short service line from the net = 1.98 m (6 feet 6 inches)
Long service line from short service line
– for doubles = 3.96 m (13 feet)
– for singles = 4.72 m (15 feet 6 inches)
Distance between singles and doubles service lines = 0.72 m (2.26 feet)
Left or right service court = 3.88 m × 2.53 m (12.72 feet × 8.3 feet)
 182 Comprehensive Physical Education Lab Manual—XII

2. Net
Height of net from the floor = 1.55 m (5 feet 1 inch)
Height of net from the floor at the centre = 1.524 m (5 feet)
Width of the net = 0.76 m (2 feet 6 inches)
Length (Singles/Doubles) = 6.1 m (20 feet)
Top of net with white cloth tape = 75 mm
3. Racket
Overall length = 27 inches (680 mm)
Overall width = 9 inches (230 mm)
Length of head = 11 inches (290 mm)
String area = 280 mm × 220 mm (Maximum)
Weight = 85 g to 140 g
4. Shuttle
Weight = 4.74 g to 5.50 g
Number of feathers = 14 to 16
Length of feathers = 6.4 cm to 7 cm
Diameter of circle at top = 5.8 cm to 6.8 cm
Diameter at the base = 2.5 cm to 2.8 cm
5. Height of posts from the floor = 1.55 m (5 feet 1 inch)
6. Players
Number of players each side for singles = 1
Number of players each side for doubles = 2
7. Points for Men and Women both = 21 points
8. Game = Best of 3

Badminton Court for Singles and Doubles

Unified Badminton 183

Badminton Net

UNIFIED BADMINTON EVENTS

The different unified badminton events are listed below:
1. Doubles: Men’s Doubles or Women’s Doubles events (two players each side)
2. Mixed Doubles: Pair of one male and one female player each side

EQUIPMENT AND SPORTS GEAR

Proper equipment with clear specifications is a must for a good game. Discard 230 mm
and replace damaged sporting equipment or protective gear. The racket and
the shuttlecock are the two important pieces of equipment in badminton. In

280 mm
wheelchair badminton, racket, shuttlecock, para-badminton wheelchair and 220 mm
crutch are the four important pieces of equipment. As needed, players may Head
wear sports gear as protective equipment.

680 mm (Maximum)
Throat

Frame
Racket
Stringed
It is used to hit the shuttle. It is shaped like a tennis racket and has strings, but Area
weighs much less. The frame of the racket, including the handle, is not to exceed Shaft
680 mm (26.75 inches) in overall length, and 230 mm (9 inches) in overall width.
The overall length of the head is not to exceed 290 mm. Most rackets are made
from light man-made materials such as aluminium or graphite, and are strung
with synthetic material such as nylon. Handle
Many top badminton players today use stiff shaft rackets to inject pace and
power into the shuttle. They return the shuttle so quickly that their opponents Racket
are usually not ready to defend those shots. A stiff racket head is for badminton
players who would like to perform the advanced skills of badminton.
Tips of the feathers from a circle
Shuttlecock with a diameter from 58–68 mm
Shuttlecock (also called as birdie) is a sports equipment, which
is used for playing badminton game. Shuttlecock is thrown on the
opponent’s half of the field through the use of badminton racket. It
consists of a head and a tail. It has a small ball at the front to give it 62–70 mm
speed, and feathers protruding from it to help it float when it is hit
high into the air. An official shuttlecock must have 14-16 feathers
and is usually made from a goose or duck and from the left wing Thread
23–25 mm

of the bird only.

Shuttlecock
 184 Comprehensive Physical Education Lab Manual—XII

Para-Badminton: Wheelchair
A player’s body is fixed with the wheelchair with an elastic belt or a strap around the waist and/or across the
thighs and feet must be attached to the footrest of the wheelchair.

Para-Badminton—Prosthetic limbs (Non-wheelchair)

Amputee players belonging to categories SL3, SL4 and WH may use a prosthetic limb; for category SU5, these are
not allowed. The prosthetic limb must be of the same length as the players’ existing limb and in proportion with
the players’ other limbs.

Crutch
Leg amputees (upper or lower both) may use a crutch while playing which must not extend the players’ natural
height from the armpit to the ground.

FUNDAMENTAL SKILLS
Some of the fundamental skills required for unified badminton are listed below:
1. Gripping the racket 2. Serves
3. Strokes 4. Blocks
5. Shuttlecock Grip 6. Footwork
Basic skills such as hand-eye coordination, timing, perception, and anticipation are also very useful skills to
excel in badminton.

SPECIFIC EXERCISES
If you want to improve your fundamental skills and move to a higher level, then follow these skills to score better
in unified badminton. Here is a list of specific exercises for beginners:
1. Drive step in forehand/backhand
2. Net shot and recover forehand/backhand
3. High lift with recovery forehand/backhand
4. Push defence forehand/backhand
5. You want to drive the shuttle past the front service line and into the mid-court.
6. Forehand clear with recovery
7. Forehand smash with recovery
8. Drop shot with recovery forehand/backhand

INJURIES
Although unified badminton is one of the safest sports to play, there are hardly any chances to get injured
but injuries can still happen at anytime. The common unified badminton injuries are usually torn muscle and
ligaments. The torn muscles and ligament usually arise from an awkward twist of the body, foot or arm. Common
areas affected are shoulder, elbow, ankle, wrist and knee. The common unified badminton injuries are listed
below:
1. Wrist strain 2. Ankle strain
3. Calf achilles tendon injury 4. Straining of the back
5. Tennis elbow (elbow injury) 6. Knee injuries
7. Shoulder injuries
Unified Badminton 185
Prevention and Treatment
Most of the injuries common in unified badminton are preventable by practising good habits. Footwork training
would be an essential basic for injury prevention. Many players simply pick up their badminton rackets and start
playing with no warm-up. It certainly puts them at a higher risk of getting hurt. With tense, stiff, or cold muscles,
a single explosive badminton motion can result in injury.
In the case of minor injuries, it is recommended to follow the PRICE therapy principle. This method can be
applied at home for 2–3 days. PRICE stands for Protection, Rest, Ice, Compression and Elevation. In the case of
acute injuries, it is recommended to seek medical assistance from doctors.

TERMINOLOGY
•• Alley: A side extension of the court by 1.5 feet on both sides, which is used in badminton’s doubles
match, is known as an alley.
•• Back Alley: The area between the back boundary line and the long service line for doubles is said to be
the back alley.
•• Backcourt: It’s the back third of the court, in the area of the back boundary lines.
•• Back Gallery: It is the back area of the court where long service is considered out during doubles game.
It is also known as a back alley. This area is between two long service lines at the back of the court.
•• Baseline: The back boundary line at each end of the court, which runs parallel to the net.
•• Bird or Birdie: Another name for the shuttlecock.
•• Carry: An illegal strategy, also known as a sling or throw, in which the shuttle is caught and held on the
racket and then slung while implementing a stroke.
•• Centre Line: It is the line perpendicular to the net that separates the left and right service courts.
•• Clear: A shot hit deep into the opponent’s back court.
•• Court: Area of play, as defined by the outer boundary lines.
•• Double-Hit: When the shuttle is hit twice in a continuous action, it is a fault.
•• Drive: A fast and low shot that makes a horizontal air journey over the net.
•• Drop: A shot that hit slowly and expertise to fall rapidly and close to the net on the opponent’s side.
•• Fault: Violation of the playing rules either in serving, or receiving, or during play.
•• Flick: A quick wrist and forearm rotation that astonishes an opponent by directly changing a soft shot
into a faster glancing one; used mainly on the place of serve and at the net.
•• Foot Fault: The illegal position or movement of the feet either by the server or the receiver.
•• Forecourt: The front third part of the court, between the net and the short service line.
•• Hairpin Net Shot: A shot made from below and very close to the net with the shuttle rising, just clearing
the net, and then dropping sharply down the other side is known as a hairpin shot. The flight of a shuttle
is approximately being the shape of a hairpin.
•• Half-court Shot: It is a shot hit low and to the midcourt, used effectively in doubles against the up-and-
back formation.
•• Game-Point: It is the last point in the game (set) at which the winner is decided.
•• Kill: A fast, downward shot which cannot be returned is known as a kill.
 186 Comprehensive Physical Education Lab Manual—XII

•• Let: A legal ending of play to allow a reassemble to be replayed.

•• Long Service Line: In singles, it’s the back boundary line. In doubles, it’s a line 2.5 feet inside the back
boundary line. The serve cannot go beyond this line.
•• Match: A series of games to decide a winner is known as a match.
•• Match-point: It is the last point in the deciding game by which the match winner is decided.
•• Midcourt: It is the middle third part of the court, halfway between the net and the back boundary line.
•• Net Shot: It is a shot hit from the forecourt that is just away from the net and drops sharply.
•• Push Shot: It is a gentle shot played by pushing the shuttle with a little wrist pace, usually from the net
or midcourt to the opponent’s midcourt.
•• Racket: Equipment used by players to hit the shuttlecock in badminton and tennis.
•• Rally: It is the continuous return of strokes by both players over the net before one side scores a point.
•• Service: It is the delivery of the shuttle to the opponent’s court to begin the rally.
•• Service Court: An area into which the service should be delivered. It is different for singles and doubles
badminton play.
•• Short Service Line: A line which is 6.5 feet from the net that a serve must reach to be lawful.
•• Shuttlecock: It is a name given to an object that players hit, generally a ball of cork or rubber with a
crown of feathers in an open conical shape.
•• Smash: When a shuttle is floated high into the air, a player has time to unleash a powerful overhand shot
straight to the floor of the opposing court.
•• Side-gallery: It is the area between the two side lines of singles and doubles court. This area used in
doubles court is also known as the side alley.
•• Testing-mark: A special mark over the side line of doubles court to check the flight of the shuttlecock.
•• Waist-fault: It is the fault if service is delivered over the waist line.
•• Wood Shot: A shot that results when the base of the shuttle is hit by the frame of the racket. Once illegal,
this shot was ruled acceptable by the International Badminton Federation in 1963.

IMPORTANT TOURNAMENT
1. Special Olympic Games

VIVA VOCE
Q. 1. What are unified sports?
Ans. Unified sports are team sports that bring people
with and without intellectual disabilities
together, to train and compete as teammates.
Q. 2. Is badminton a part of the Special Olympics?
Ans. Yes, badminton is a part of the Special Olympics.
Q. 3. In which year was badminton included in the
Special Olympics World Games?
Ans. In 1995, badminton was included in the Special
Olympics World Games.
Q. 4. A unified badminton doubles team has how
many players?
Ans. Each Unified Badminton Doubles team consists
of one (Special Olympics) athlete and one
Unified partner.
Q. 5. How is hand feeding done in Individual
Skills Competitions?
Ans. In Individual Skills Competitions, hand feeding
is done in such a manner that the feeder (usually
the coach) holds five shuttles at one time in his/
Unified Badminton
her arm and throws the shuttles, one at a time,
to the athlete like a dart would be thrown.
Q. 6. What is the rule of racket feeding for overhead
strokes in Individual Skills Competitions?
Ans. In Individual Skills Competitions, racket
feeding for overhead strokes is done in such a
way that the feeder (coach) holds five shuttles
and hits the shuttle high to the athlete using an
underhand stroke.
Q. 7. What is a bird?
Ans. A bird or birdie is another name for the
shuttlecock.
Q. 8. What is centre line?
Ans. The centre line is the line perpendicular to the
net that separates the left and right service
courts.
Q. 9. What do you understand by baseline?
Ans. Baseline is the back boundary line at each end
of the court, which runs parallel to the net.
Q. 10. Which is the international governing body for
the sport of badminton?
Ans. BWF is the international governing body for
the sport of badminton, recognised by the
International Olympic Committee (IOC).
Q. 11. What are the dimensions of the unified
badminton court for singles?
Ans. 13.4 m × 5.18 m (44 feet × 17 feet).
Q. 12. What are the dimensions of the unified
badminton court for doubles?
Ans. 13.4 m × 6.10 m (44 feet × 20 feet).
187
Q. 13. What are the length and width of a racket?
Ans. The length of the frame of a racket should be
no longer than 680 mm or wider than 230 mm.
Q. 14. What is the weight of the racket?
Ans. 85–140 g.
Q. 15. What are the length and width of a stringed
area?
Ans. The dimension of the stringed area must not
exceed 280 mm in length or 220 mm in width.
Q. 16. What is distance between short and long lines
to the centre line?
Ans. Short distance is 1.98 m and long distance is
3.88 m.
Q. 17. What are the dimensions of the net in unified
badminton?
Ans. Height is 0.76 m and width is 1.55 m.
Q. 18. What is the weight of the shuttle?
Ans. 4.74–5.50 g.
Q. 19. How many feathers are there in a shuttle?
Ans. 14–16.
Q. 20. What is the length of a feather?
Ans. 6.4–7 cm.
Q. 21. What is the diameter of the shuttle’s top circle?
Ans. 5.8–6.8 cm.
Q. 22. What is the diameter of the shuttle’s base
circle?
Ans. 2.5–2.8 cm.
 228 Comprehensive Physical Education Lab Manual—XII

22 UNIT

Wheelchair Throws

INTRODUCTION

T hrowing events in para athletics include four different events that require athletes to demonstrate their power,
strength, and accuracy. The four throwing events are: shot put, discus throw, javelin throw, and club throw.
Both ambulant athletes (who compete from a standing position) and seated athletes (who compete from a seated
position) participate in all throws. In this chapter, we shall focus on the seated throwers, who come under the
classifications F31–34 and F51–57.

SEATED (WHEELCHAIR) THROWING EVENTS

The four seated throwing events—shot put, discus throw, javelin, and club throw—which fall under the
classifications F31–34 and F51–57 are briefly discussed below.

Shot Put Throw

The shot put is a throwing event involving putting (throwing in a pushing
motion) a spherical object (made of metal or other suitable material)—
the shot—as far as possible from a designated circular throwing area.
The athlete who throws the shot is called a shot putter. The shot put was
introduced for both men and women at the first 1960 Summer Paralympic
Games.
The shot must be “put” instead of “thrown” from the shoulder with
one hand only. The shot rests on the base of the fingers, with the thumb
and little finger providing lateral support and the other fingers spreading
out slightly over the surface of the shot. At the time an athlete takes a
stance in the throwing circle to commence a put, the shot must touch or be
in close proximity to the neck or the chin region, and the hand must not be dropped below this position during the
action of putting. In a healthy throw, the athlete begins by facing away from the throwing field, as in discus throw.
Punch the shot away from the neck. The thrower must not bring the shot behind the shoulder line. All throws
must fall within the landing area. The landing area forms a throwing sector of 34.92°.

228
Wheelchair Throws 229
For men and women, the shots used in seated throwing events weigh between 2.00 kg and 4.00 kg, depending
on the category.
•• For Sport Classes F33–34, F52–57 from start to finish, the movement of the shot must be a straight,
continuous putting action from start to finish.
•• For Sport Class F32, lateral movement of the shot away from the chin or neck during putting action is
allowed.

Discus Throw
The discus throw is a throwing event in which an athlete throws a circular biconvex
disc—called a discus—as far as possible from a selected circular throwing area. In a
healthy throw, the seated athlete begins by facing away from the throwing field before
forcefully spinning and then throwing the discus in a sidearm fashion, allowing the
discus to spin-off the fingers. In discus throw, the seated athletes use a motionless seating
technique, depending completely on trunk and upper end rotation to produce torque,
as they throw from a motionless throwing frame. In discus throw, all throws are made
from an enclosure/cage/enclosed box designed to ensure the safety of the spectators,
other athletes and officials. For a throw to count, the discus must land within a marked
landing area.
The facility for discus throw includes a throwing circle, protective cage and landing sector. The discus throw
is conducted from a circle with a diameter of 2.135 m (±0.005 m) using a 34.92° sector. The discus used by both
men and women in seated throwing events weighs 1.00 kg with an outside diameter of 180–182 mm, including
the metal rim. The discus throw was introduced for both men and women at the second 1964 Summer Paralympic
held in Tokyo.

Javelin Throw
The javelin throw is a throwing event in which a spear-like object—the javelin—is
thrown as far as possible from a designated circular throwing area. The javelin
is made of metal, fibre glass, carbon fibre or other suitable material. The facility
for the seated javelin throw includes a throwing frame, a throwing circle and a
landing sector. The javelin was introduced for both men and women at the first
1960 Summer Paralympic Games.
For seated throwing events, seated athletes throw the javelin from a motionless throwing frame. The javelin is
held by a single hand at the grip site near the centre of the javelin. It must be thrown over the shoulder or upper
part of the throwing arm and does not be slung or hurled. Non-orthodox styles are not permitted. For a valid
throw, the tip (metal head) of the javelin must be the first part of it to land on the ground within the designated
landing area, before any other part of it.
The javelins used in seated throwing events are 2.2–2.3 m in length and 600 g in weight, for all men and
women categories (F31–34 and F51–57).

Club Throw
The club throw is a throwing event in which the objective is to throw a wooden club
as far as possible from a designated circular throwing area. The result is decided by
a points score using the Raza Points System, which considers athletes’ relative levels
of disability. The athlete sits in a rigid throwing frame in a throwing area which is
within a marked circle between 2.135 and 2.50 metres in diameter. The club is held
at its neck and/or head with one hand only. It is thrown either from a position facing
the landing sector or from a position facing backward and throwing overhead. The
sport is contested at the Paralympics by athletes in the F31, F32 and F51 classes
(individuals with the most significant impairment in hand function).
 230 Comprehensive Physical Education Lab Manual—XII

The sport is currently practiced only by disabled athletes. It is the Paralympic equivalent of the hammer
throw. The club throw was introduced for both men and women at the first 1960 Summer Paralympic Games. It
was dropped from the women’s programme for the 1992 Paralympics in Barcelona but was reinstated for London
2012.

GENERAL RULES
The general rules of all Seated Throwing Events (Shot put, Javelin throw, Discus throw and Club throw) in
Paralympic athletics are as follows:
1. Seated Throwing Technique, Lifting and Failure:
(a) In Seated Throw Events, all athletes (Sport Classes F31–34, F51–57) shall throw implements from
a throwing frame (chair) in a seated position. The seated position is defined as follows:
(i) The athlete must sit so that both legs are in contact with the seat surface from the back of
the knee to the back of the buttock (Ischial tuberosity). For athletes with lower limb above
and through knee amputation, the residual length of the leg(s) must be in contact with the
seat surface till the back of the buttock (Ischial tuberosity).
(ii) The sitting position must be maintained throughout the throwing action until the implement
has landed or been marked. Strapping across the upper thighs and/or pelvis is encouraged.
(b) An athlete shall commence his/her trial from a stationary seated position.
(c) It is considered a foul or failure if an athlete moves from the seated position from the time the
athlete takes the implement into the starting position of the trial until the implement has landed
or been marked.
2. Assistance:
(a) The following shall be considered assistance and are therefore not allowed:
(i) The taping of two or more fingers together. If taping is used on the hands and fingers, it
may be continuous provided that, as a result, no two or more fingers are taped together in
such a way that the fingers cannot move individually. The taping should be shown to the
Chief Judge before the event starts.
(ii) The use of any device of any kind, including weights attached to the body, which in anyway
provides assistance when making a trial.
(iii) Use of gloves except for athletes in Classes F31–33 and F51–53 that is not in contravention
of Rule 2 (b) (iv).
(b) The following shall not be considered assistance and are therefore allowed:
(i) The use by an athlete, in order to obtain a better grip, of a suitable substance on his hands
only. Shot putters may use such substances on their neck.
(ii) The placement by an athlete, in the Shot Put, Discus Throw and Club Throw, on the
implement, chalk or a similar substance. All substance used on the hands and on the
implements shall be easily removable from the implement using a wet cloth and shall not
leave any residue.
(iii) The use of taping on the hands and fingers that is not in contravention of Rule 2. (a) (i);
(iv) The use of gloves that is not in contravention of Rule 2. (a) (iii);
Athletes in Sport Classes F31–33 and F51–53 (i.e., quadriplegic athletes) use strapping or a glove
on their non-throwing hand and anchor/attach that hand to any part of the throwing frame within
the vertical plane of the throwing circle.
3. Throwing Circle:
(a) The rim of the circle shall be made of band iron, steel or other suitable material, the top of which
shall be flush with the ground outside. The ground surrounding the circle may be concrete,
synthetic, asphalt, wood or any other suitable material.
Wheelchair Throws 231
The interior of the circle may be constructed of concrete, asphalt or some other firm but not slippery
material. The interior surface shall be level and 2 cm ± 6 mm lower than the upper edge of the rim
of the circle.
(b) All Seated Throwing Events (Shot Put, Discus Throw, Javelin Throw and Club Throw) should be
conducted from a circle with a diameter of 2.135 m ± 0.005 m or 2.50 m ± 0.005 m, using a 34.92�
sector. The rim of the circle must be at least 6 mm thick and be white.
The use of movable platforms meeting these specifications is permissible.
4. Trials and Measurement:
(a) In all Seated Throwing Events, it shall be a foul or failure:
(i) if the shot, the discus, the club, or the head of the javelin in contacting the ground when it
first lands, touches the sector line, or the ground or any object (other than the cage) outside
the sector line.
(ii) if an athlete touches any holding straps outside the vertical plane of the rim of the throwing
circle.
(b) In all Seated Throwing Events, distances shall be recorded to the nearest 0.01 m, rounded down to
the nearest 0.01 m if the distance measured is not a whole centimetre.
(c) The measurement of each throw shall be made immediately after each valid trial:
(i) from the nearest mark made by the fall of the shot or discus to the inside of the circumference
of the circle along a line to the centre of the circle;
(ii) from where the head of the javelin first struck the ground to the inside of the circumference
of the circle along a line to the centre of the circle;
(iii) from the first point of contact by any part of the club to the inside of the circumference of
the circle along a line to the centre of the circle.
5. Seated Throwing Requirements:
(a) Throwing Frame Specifications:
(i) The maximum height of the seat surface, including any cushioning, shall not exceed 75 cm.
(ii) Each throwing frame must have a seat which is square or rectangular in shape and each
side at least 30 cm in length. The seat surface must be level or with the front higher than the
back (i.e., inclined backwards).
(iii) The throwing frame may incorporate side, front and back rests for the purposes of safety
and stability. They can either be made of non-elastic fabric (e.g., non-elastic canvas) or be
a rigid construction that does not move (e.g., rigid steel or aluminium). The backrest may
incorporate cushioning that must not exceed 5 cm in thickness.
(iv) The side, front and back rests should not incorporate springs or movable joints or any other
feature that could assist with the propulsion of the throwing implement;
(v) The throwing frame may have a rigid vertical bar. The vertical bar must be a single, straight
piece of material without curves or bends, and with a cross-sectional profile that is circular
or square, not oval or rectangular. It must not incorporate springs or movable joints or any
other feature that could assist with the propulsion of the throwing implement.
(vi) No part of the throwing frame, including any vertical bar, shall move (save for incidental
movement that cannot reasonably be eliminated) during the throwing action.
The corner(s) of, or notches in, the seat surface may be cut to accommodate side, front, back
rests and/or a vertical bar into the main throwing frame. The size of these cuts shall not be
appreciably more than the space needed to insert the rests or the vertical bar in them. The
overall shape of the seat shall remain square or rectangular.
(vii) Footplates, if used, are for support and stability only.
(viii) A daily wheelchair that satisfies these criteria is acceptable (including the requirement that
it must not move during the throwing action).
 232 Comprehensive Physical Education Lab Manual—XII

(b) Positioning of the Throwing Frame: When positioning and securing the throwing frame inside
the competition area, all parts of the throwing frame, including the vertical bar and footplates,
must remain inside the vertical plane of the rim of the throwing circle throughout the trial.
(c) Time Allocation for Securing Frames: A reasonable amount of time will be permitted for an
athlete’s throwing frame to be secured in the circle before the athlete attains a seated position on
the throwing frame. The maximum time allowed is for athletes to secure themselves to the chair
and have as many warm-up throws as time permits is:
(i) 4 minutes for Sports Classes F32–34 and F54–57
Or
(ii) 5 minutes for classes F31 and F51–53
(d) Tie-down Device Failure (Sport Classes F31–34, F51–57): If a tie-down device should break or fail
during the execution of a throw, then the overseeing official should:
(i) If the athlete does not fail, offer the athlete the option of re-taking that trial (i.e., if the
athlete is happy with the distance and they haven’t failed, then the athlete has the option of
counting the affected trial),
Or
(ii) If the athlete fails, then the trial should not be counted and the athlete should be allowed to
retake the affected trial.

SPECIFICATIONS

1. Throwing Circle (for All Seated Throwing Events)

Inner diameter of throwing circle = 2.135 m ± 0.005 m or 2.50 m ± 0.005 m
Thickness of rim of the circle = 6 mm (white in colour)
Angle of throwing circle = 34.92�
Thickness of extended lines both sides = 75 cm (Minimum)
Width of white lines and extended lines = 50 mm (5 cm)
Centre line

50 mm
34.92°

White lines

0.75 m min.

90°
m
05

50 mm
O 0.0

m
5
±

00
± r
m

0.
5
13

m
2.

50
2.

Layout of Throwing Circle for All Seated Throwing Events

Wheelchair Throws 233

2. Shot /Shot Ball (Classes F31 and F51 are not applicable for Shot Put Throw)
Weight of the shot for Women—
– Classes: F32, F52 = 2.00 kg
– Classes: F33, F34, F53, F54, F55, F56, F57 = 3.00 kg
Diameter of the shot for Women—
– Classes: F32, F52 = 80–100 mm
– Classes: F33, F34, F53, F54, F55, F56, F57 = 85–110 mm
Weight of the shot for Men—
– Classes: F32, F52 = 2.00 kg
– Classes: F33, F53 = 3.00 kg
– Classes: F34, F54, F55, F56, F57 = 4.00 kg
Diameter of the shot for Men—
– Classes: F32, F52 = 80–100 mm
– Classes: F33, F53 = 85–110 mm
– Classes: F34, F54, F55, F56, F57 = 95–110 mm
Stop Board = Not required
3. Discus ( For Men and Women)
Weight = 1.00 kg
Outside diameter with metal rim = 180–182 mm
Diameter of metal plate or flat centre area = 50–57 mm
Thickness of metal plate or flat centre area = 37–39 mm
Thickness of metal rim (6 mm from edge) = 12–13 mm
Y
38 mm + 1 mm for Women
45 mm + 1 mm for Men
axis

approx. 6 mm radius
D
13 mm max.
12 mm min.

50–57 mm

0.220 m + 0.001 m for Men

0.181 m + 0.001 m for Women

Discus

4. Javelin (For Men and Women)

Weight = 600 g
Overall length (L0) = 2200–2300 mm
Distance from tip of metal head to centre of
gravity (L1) = 800–920 mm
Distance from tail to centre of gravity (L2) = 1280–1500 mm
Length of metal head (L3) = 250–330 mm
Width of cord grip (L4) = 140–150 mm
Diameter of shaft at thickest point = 20–25 mm (in front of grip – D0)
Javelin Throw Runway
= Not required
 234 Comprehensive Physical Education Lab Manual—XII

Centre of gravity
L0
L1 L2
1/2L1 1/2L1 1/2L2 1/2L2
L3 L4 0.15
0.15 m
40° m
max.

enlarged tip D2 D3 D4 D5 D0 D6 D1 D7 D8 D9

Javelin

5. Club Throw (For Men and Women)

Minimum Weight = 397 g
Overall length (including metal end) = 350–390 mm
Diameter of neck = 18–20 mm
Diameter of widest part of the body = 50–60 mm
Diameter of metal end = 38–39 mm
Thickness of metal end = 12.5–13 mm

350–390 mm
12.5–13 mm

50–60 mm 38–39 mm 18–20 mm

Club

EQUIPMENT AND SPORTS GEAR

The following are equipment and sports gear for seated throwing events:

Shot
A shot or shot ball is made of solid iron, brass or any metal not softer than brass, or a shell of such metal filled with
lead or other solid material. It is spherical in shape with a smooth surface finish. For seated throwing events, its
weight varies between 2 kg and 4 kg, depending on the sports class of athletes. Its diameter also varies depending
on the weight of the shots.

4KG 3KG 2KG

Discus
The body of the discus may be solid or hollow. It is made of plastic, wood, fiberglass, carbon fibre, metal or other
suitable material, with a metal rim, and a metal core to attain the weight. The edge of a discus is circular in shape.
The cross section of the edge must be rounded into a true circle having a radius of approximately 6 mm. There
may be circular plates set flush into the centre of the sides. Alternatively, the discus is made without metal plates,
Wheelchair Throws 235
provided that the equivalent area is flat and the measurements and total weight of the
implement correspond to the specifications.
For both men and women seated throwing events, the discus is 1 kg in weight and
180–182 mm in diameter, including the metal rim. Each side of the discus is identical
and is made without indentations, projections or sharp edges. The sides must taper
in a straight line from the beginning of the curve of the rim to a circle with a radius of
25 mm to 28.5 mm from the centre of the discus. The discus, including the surface of
the rim, has no roughness and the finish must be smooth and uniform throughout.

Javelin
A javelin consists of three main parts: a shaft, a head, and a cord grip. The
shaft can be solid or hollow, and it is made of metal or another suitable
material. The shaft’s surface has no dimples or pimples, grooves or
ridges, holes, or roughness, and the finish must be smooth and uniform
throughout. A metal head (ending in a sharp point) is attached to the
shaft. It contains a reinforced tip of other metal alloy welded on to the
front end of the head, provided that the completed head is smooth and
uniform along the whole of its surface. The angle of the tip shall not
exceed 40 degrees. The cord grip, which covers the centre of gravity,
does not exceed the diameter of the shaft by more than 8 mm. It has a
regular, nonslip pattern surface without thongs, notches, or indentations
of any kind. The grip shall be of uniform thickness.
The size, shape, minimum weight, and centre of gravity of the javelin are all defined by World Para Athletics
rules. In international competition, both men and women throw a javelin between 2.2 and 2.3 m in length and 600 g
in weight. The javelin has a grip, between 140 and 150 mm wide, made of cord and located at the javelin’s centre
of gravity (0.8 to 0.92 m) from the javelin tip.

Wooden Club
The club for men and women is 397 g (minimum) in weight and 350–390 mm in overall
length. It is normally made from wood with a metal base. The club has four main parts:
a head, a neck, a body and an end (base). The head, neck and body must be solid and
made of wood so as to constitute a fixed and integrated whole. The surface of the head,
neck and body must be smooth and have no dimples or pimples, grooves or ridges,
holes or roughness. The head is spherical or cylindrical in shape and immediately taper
towards the neck. The diameter of the widest part of the body does not exceed 60 mm
and is cylindrical in shape. The club taper is regular toward the neck and slight toward
the metal end (base).

Throwing Frame (Chair and Tie Downs)

A throwing frame (also called a throwing chair) must have a seat which is square or rectangular in shape. Its each
side is at least 30 cm in length. The seat surface must be level or with the front higher than the back (i.e., inclined
backwards). The maximum height of the seat surface, with or without cushion, should not exceed 75 cm.
The throwing chair is tied down to the ground to provide stability for the thrower. Without tie-downs, the
chair can move out from under the thrower as he/she applies a large amount of force on the chair. Tie-downs are
ratchet straps and metal stakes that should be used at a minimum on all four corners. Concrete stakes put into
the ground at an angle work well, if the ratchet strap has a circle just ahead of the hook. It is not advisable to use
aluminium stakes, as a very sharp edge will form on the top.
 236
IMPORTANT TOURNAMENTS
1. Paralympic Games
3. Parapan American Games
VIVA VOCE
Q. 1. Which seated throwing sports are included in
Paralympic athletics?
Ans. Paralympic athletics include four throwing
sports: shot put throw, discus throw, javelin
throw, and club throw.
Q. 2. What is the angle of the throwing sector for
the seated throwing events?
Ans. 34.92�.
Q. 3. In what circumstances is a throw considered
a failure?
Ans. The throw is considered a failure if the athlete
moves from the seated position from the time
the athlete takes the implement into the starting
position of the trial until the throw has been
marked.
Q. 4. In seated shot put, how is the shot held?
Ans. The shot must be “put” instead of “thrown”
from the shoulder with one hand only. The shot
rests on the bases of the fingers, with the thumb
and little finger providing lateral support and
the other fingers spreading out slightly over the
surface of the shot.
Q. 5. What is the shot diameter for women in classes
F32 and F52?
Ans. For women in classes F32 and F52, the shot
diameter is 80–100 mm.
Q. 6. What is the shot diameter for men in classes
F33 and F53?
Ans. For men in classes F33 and F53, the shot
diameter is 85–110 mm.
Q. 7. When was the seated shot put first introduced
in the Paralympic Games?
Ans. The seated shot put was introduced for both
men and women at the first 1960 Summer
Paralympic Games.
Q. 8. What are the specifications of the throwing
area for all seated throwing events?
Ans. All seated throwing events (shot put throw,
Comprehensive Physical Education Lab Manual—XII
2. World Para Athletics Championships
discus throw, javelin throw and club throw)
is conducted from a throwing circle with a
diameter of 2.135 m ± 0.005 m or 2.50 m ± 0.005 m,
using a 34.92° sector. The rim of the circle must
be at least 6 mm thick and be white.
Q. 9. What is the length of the javelin used for
all men and women categories (F31–34 and
F51–57) in all seated throwing events?
Ans. The javelins used in seated throwing events
are 2.2–2.3 m in length, for all men and women
categories (F31–34 and F51–57).
Q. 10. In club throw, how the club is thrown?
Ans. The club is held at its neck and/or head with one
hand only. It is thrown either from a position
facing the landing sector or from a position
facing backward and throwing overhead.
Q. 11. Which sport classes are contested for club
throw in the Paralympics?
Ans. The club throw sport is contested at the
Paralympics by athletes in the F31, F32 and F51
sports classes.
Q. 12. When was the club throw introduced in the
Summer Paralympic Games?
Ans. The club throw was introduced for both men
and women at the first 1960 Summer Paralympic
Games.
Q. 13. How is the throwing frame used in the seated
throwing events?
Ans. The throwing frame (or chair) is tied down to
the ground to provide stability for the thrower.
Without tie-downs, the chair can move out
from under the thrower as he/she applies a
large amount of force on the chair.
Q. 14. What is the height of the seat surface in the
throwing frame used for all seated throwing
events?
Ans. The height of the seat surface (including any
cushioning) in the throwing frame used for all
seated throwing does not exceed 75 cm.
 Part–D

MISCELLANY
 23 UNIT

Yoga and Lifestyle

INTRODUCTION

T he word yoga has been derived from the Sanskrit word ‘yuj’ which means to join individual soul with
the divine soul. It is a comprehensive system linking body, breath, mind, intelligence, wisdom and spirit.
Yoga helps in creating balance and harmony in body. Yoga creates symmetry throughout the body making one
strong, flexible and balanced. Yoga also teaches to balance the mental urge to push, control, and be assertive with
the impulse to yield, submit and be passive. Thus, yoga helps in attaining a balanced attitudinal equilibrium.
Pranayama is considered as the science of breath because the body gets energy through respiratory system. The
other systems of the body are also directly related with Prana. Pranayama thus refers to extension of breath and
its control. The humans absorb Prana (Breath) through fresh air in three ways.
•• Normal Breathing: In this kind, humans absorb normal quantity of prana.
•• Deep Breathing: The amount of prana is absorbed more.
•• Yogic Breathing: A large amount of prana is absorbed and stored in the body which can be used in
case of emergencies like diseases.
Today, yoga is being adopted by the whole world, knowing the benefits it has, not only in the form of the
physical advantages but also spiritual benefits it gives. These days yoga has become universal. It can be used by
every one regardless of age, sex, physical condition, back ground etc. People use yoga to overcome their individual
problems. Yoga can be used to correct the physical deformities of children and even elderly people. Western
countries are turning to yoga because it has been proved that yoga successfully counteracts the occupational pains
that every person has these days. Yoga is a means of balancing and harmonizing the body, mind and emotions.

IMPORTANCE OF YOGA
The importance of yoga can be understood from the following quotation:
Bhagwad Gita—“Through constant practice of yoga, one can overcome all difficulties and eradicate all
weaknesses. Pain can be transformed into bliss, sorrow into joy, failure into success and sickness into perfect
health. Determination, patience, persistence lead us towards our goal.”
The benefits of yoga are explained below:
1. The regular practice of yogic asanas can prevent many diseases like constipation, cold, cough,
hypertension, obesity, insomnia, asthma, arthritis, diarrhoea, acidity, etc. Even yoga has the ability
which can cure diseases like thyroid, diabetes and other hormonal malfunctioning.

239
 240 Comprehensive Physical Education Lab Manual—XII

2. Many asanas can prevent and cure postural deformities. The deformation of spine leads to many
postural diseases which can be prevented through regular practise of Asanas.
3. Many kriyas like Dhoti, Ned, Nauli, etc., clean various internal organs of the body. Dhoti kriya is helpful
in cleansing digestive tract.
4. Mental fatigue is relieved to a great extent through regular practice of yoga. A person remains free from
anger, anxiety and emotional disturbances. It is well explained in Bhagwad Gita that when the mind and
body work together harmoniously due to yogic discipline, we can find calm and peace of mind at every
moment.
5. Through meditation, mind can be trained to concentrate on one direction. All the distractions are
eliminated and person gets mental power which is essential requisite of will power and confidence.
Yoga often prolongs life because all the systems of body become efficient. Nowadays, even western
people have started practising yoga. The yoga is preventive and curative for many diseases.

ASANAS AS PREVENTIVE MEASURES

Asana can be defined as a physical yoga posture or position that is designed to improve the physiological functions
of the body. Asanas are the essence of yoga. They develop strength and endurance, improving circulation and
energy flow, cleansing organs and other system, and expanding muscles and joints. All these benefits of the asanas
are an integral part of yoga.
Asanas play a vital role in reducing fatigue, muscle tension and stress. It also improves balance, flexibility and
strength. The body posture is directly related to sports efficiency and it gets improved with yoga.

Vajrasana
Vajrasana is also known as the diamond pose. It is a kneeling pose. The name is derived from the Sanskrit word
vajra which means diamond or thunderbolt. It is usually performed after meals that helps in improving digestion.

Procedure
Step 1: First of all, sit with flexed legs in which the soles are kept near the anus.
Place the thighs on the legs one over the other and the soles on the hips.
Step 2: The calves must touch the thighs. Toe and knee should touch the floor.
The body weight should be put on the knees and ankles.
Step 3: The spine should be kept straight and eyes must be closed.
Step 4: The right palm must be kept on the right knee and the left palm on the
left knee.
Step 5: Inhale slowly and then exhale. In the beginning, Vajrasana is done for
5 minutes. The time should be increased gradually to 15 minutes.

Benefits Vajrasana

1. It gives relief from constipation, acidity and facilitates digestion process.

2. It helps the people suffering from gas belching and frequent farts.
3. It helps in relieving back pain and stomach disorder problems.
4. It improves blood circulation.

Precautions
1. In the final posture spine must be straight.
2. Heels should be outside and buttocks should be resting on the heels. Not bend forward or backward
while sitting in this asana.
Yoga and Lifestyle 241
Contraindications
1. It is not advisable to a person suffering from joint pain.
2. People suffering from spinal column ailment, especially on the lower vertebrae should not attempt this
pose.
3. People suffering from hernia intestinal ulcer, and other diseases of the small and large intestine should
practise this pose under expert guidance and advice only.

Hastasana
Hastasana is derived from the Sanskrit word hasta which means hands. This asana is practised as Urdhva Hastasana
and also know as upward salute. Urdhva means upward.

Procedure
Urdhva Hastasana is performed by following steps:
Step 1: To start, take position of the mountain pose or the Tadasana by standing with
feet together and arms by side.
Step 2: Weight evenly across the arches and balls of feet.
Step 3: Try to straighten legs as much as possible.
Step 4: Slowly raise the arms directing towards the ceiling.
Step 5: Along with the arms the palms should also be above head facing each other.
Step 6: The arms should be straight.
Step 7: Look upwards.

Benefits
These are some amazing benefits of Urdhva Hastasana:
Hastasana
1. It stretches the entire body.
2. Helps in improving digestion.
3. Relieves stress and anxiety.
4. Improves body posture.
5. Increases the capacity of the lungs.
6. Improves blood circulation.
7. Eases sciatica.
8. Strengthens arms and shoulders.

Precautions
1. One should bend from the waist only.
2. Stretch the arms up as much as possible.
3. One should not bend forward.

Contraindication
Avoid this pose in case of neck and shoulder injury.

Trikonasana
Trikonasana is derived from the Sanskrit word trikona which means triangle. It is also called as triangle pose. It is
a standing posture which includes deep stretch to the whole body parts.
 242 Comprehensive Physical Education Lab Manual—XII

Procedure
Step 1: Stand with the feet one leg-length apart and knees should be straight.
Step 2: Turn right foot completely to the outside and the left foot less than
45 degree to the inside. Both the heels must be in the line with the
hips.
Step 3: Spread out the arms to the side, and parallel to the floor keeping
palms facing down. The trunk is extended as far as is comfortable to
the right while arms remain parallel to the floor.
Step 4: The trunk is fully extended to the right and then right arm is dropped
so that the right hand reaches the front of the right foot.
Step 5: After this left arm is extended vertically. The spine and trunk are
softly twisted clockwise by using the extended arms as a lever. In this
posture, the spine remains parallel to the floor. Trikonasana
Step 6: After the arms are stretched away from one another, the head is often
turned to gazing at the left thumb resulting in slightly intensifying the spinal twist.
Step 7: This position is held for 5 to 10 breaths and then side is changed.

Benefits
1. Helps in developing flexibility of back muscles, chest and shoulders.
2. Develops stretchability of the spine.
3. Improves strength of the thighs and calves.
4. Helps in relieving backache, gastritis, indigestion, acidity and flatulence.
5. Stimulates the nervous system and alleviates nervous depression, strengthens the pelvic area.

Precautions
1. Bend from the waist only and as much as possible.
2. Maintain the final posture with normal breathing.
3. Do not bend the knee, while turning sideward.
4. Avoid leaning forward or backward while performing this asana.
5. Bend in your capacity.

Contraindications
1. People suffering from migraine, diarrhoea or neck and back injuries are advised not to perform this
asana.
2. Those with high blood pressure may do this pose but without raising their hand overhead, as this may
further raise the blood pressure.

Ardha Matsyendrasana
This asana is named after the great yogi Matsyendrasana. The name is derived from the Sanskrit words ardha
meaning half, matsya meaning fish and endra meaning king.

Procedure
Step 1: Firstly kneel down with legs together. Resting on heels.
Step 2: Then sit to the right of your feet as in the picture.
Step 3: Lift right leg over left and place the foot against the outside of the left knee. After this bring left heel
in close to hips. The spine must remain erect.
Yoga and Lifestyle 243
Step 4: Stretch arms out to the sides at shoulder level. Then twist to
the right side.
Step 5: Bring the left arm down on the outside of the right knee and
hold the right foot in the left hand by placing right hand on
the floor behind. Exhaling, twist as far as possible to the right.
Then look over the right shoulder.

Benefits
1. Good for increasing the flexibility and function of vertebrae of
the spine.
2. Stretches back muscle and spine. Ardha Matsyendrasana
3. Cures constipation and indigestion.
4. Helps to increase oxygen supply to the lungs.
5. Releases stiffness of hip joints.
6. Beneficial for slipped disc patient.
7. Cures back problems.
8. Increases blood circulation to pelvic region as well as improves the function of reproductive organs.
9. Effective to cure menstrual problems in women.
10. Helpful in treatment of diabetes, constipation, spinal problems, Cervical Spondylitis, Urinary Tract
Disorder.

Precautions
1. Twist the spine with support of the arm.
2. Toes of the foot kept near the outside of knee should be facing forward.
3. The outside edge of the foot which is kept near the buttock should touch the floor.
4. Sitting straight in this asana is important.
5. While twisting the spine, simultaneously move the arm, trunk and head.
6. Do not give jerk to the spine.

Contraindications
1. Should be avoided during pregnancy and periods.
2. Those suffering from heart problems and those having undergone abdominal surgery should not
practise this asana.
3. Those suffering from severe spinal problems should not practise this asana.
4. Should be done under expert guidance and consult a doctor before practising any exercise.

Bhujangasana
The name of bhujangasana is derived from the Sanskrit word bhujanga meaning snake or serpent. Bhujangasana
is the stretching yogic exercise of the front torso and the spine. It resembles with the final stage when the cobra is
ready to attack its prey by raising its hood.

Procedure
Step 1: Lie down in prone position by keeping legs together.
Step 2: Put palms besides shoulder and the head should rest on the floor.
Step 3: Inhale and raise head up to navel region and try to see the roof.
 244 Comprehensive Physical Education Lab Manual—XII

Step 4: This position is to be maintained till 10 to 60 second. Steadily inhaling and exhaling must continue.
Step 5: Return to the original position slowly with deep exhalation.
Step 6: It is performed for 3 to 5 times.

Benefits
1. It helps in developing flexibility of the spine.
2. It helps in curing backache.
3. This posture helps to compress the kidney thus removes
the stagnated blood thereby helps in improving the
efficiency of the kidneys.
4. It helps to reduce stress. This pose gives a good massage
to the adrenal gland. Hence, it secretes more adrenaline.
5. It helps in minimising the risk of rheumatism as cortisone Bhujangasana
secretion is regulated by the practice of this asana.
6. Due to proper massage to the organs of abdominal region such as stomach, pancreas, liver and
gallbladder the digestion is improved.
7. It regulates thyroid gland thus helps to maintain a good health.
8. This pose helps to expand the chest and thus helps in normal breathing.

Precautions
1. Put minimum weight on hands.
2. Distribute weight on the back.
3. The trunk should be raised up to the navel only.
4. While rising, shoulders should be shrugged backwards.
5. Lift your body slowly without any jerk.
6. Do not allow the elbows to spread out.

Contraindications
1. This asana must not be performed by a person suffering from peptic ulcers, hernia, intestinal tuberculosis
and hypothyroidism.
2. A person having abdominal injuries should avoid practice of this asana.
3. The person having problems of sciatica, slip-disc and ulcerative colitis should take extra precautions
while performing this asana.
4. During pregnancy this asana should be avoided.

Paschimottanasana
The name of this asana is derived from the Sanskrit words paschima which means west or back or back of body,
and uttana which means intense stretch or straight or extended.

Procedure
Step 1: Sit down straight with legs together by stretching in front. Keep head, neck and spine erect.
Step 2: The palms should rest on respective knees.
Step 3: After this, bend head and trunk slowly forward to catch the toes with the thumb, index and middle
fingers without bending knees.
Step 4: Take a deep breath and exhale slowly. Try to touch head to both knees.
Yoga and Lifestyle 245
Step 5: Bend the arm and try to touch the elbow on the floor.
Step 6: Exhale completely and holding the breath and stay in this
posture for a few seconds.
Step 7: After a few seconds, slowly return to starting position.
Step 8: Breathe normally.
Step 9: Repeat this for 3-4 times.
Paschimottanasana
Benefits
1. It helps in relieving stress.
2. Reduces fatty deposits in the abdomen.
3. Minimises anxiety, anger, irritability.
4. Improves the flexibility of the spine.
5. Helps to minimise constipation and cures digestive disorders.
6. Tones the abdominal pelvic organs.
7. This asana is recommended especially for women after delivery.
8. Relieves headache, migraine and eye strain.

Precautions
1. Exhale while bending forward to facilitate the bending.
2. Relax the muscles while bending forward.
3. Maintain the final position at your comfort level. This will gradually help in further progress.
4. Avoid jerks and strain while assuming and releasing the posture.
5. Do not bend the knees while touching the forehead with the knees.

Contraindications
1. During pregnancy this asana should be avoided.
2. Person suffering from slip disc or sciatica problem and asthma should avoid this.
3. Ulcer patients should not practise this asana.

Pavan Muktasana
Pavan Muktasana is derived from the two Sanskrit words pawna which means wind and mukta which means to
release.

Procedure
Step 1: Lie on supine position keeping feet together and arms beside body.
Step 2: Bring right knee towards chest and press the thigh on abdomen
with clasped hands.
Step 3: Breathe in and lift head and chest off the floor and touch chin to
right knee.
Step 4: Hold and take deep, long breaths in and out.
Step 5: While exhaling, tighten the grip of the hand on the knee and increase
Pavan Muktasana
the pressure on the chest. As you inhale, loosen the grip.
Step 6: After exhaling, come back to the ground and relax.
Step 7: Repeat this pose with the left leg and then with both legs together.
 246 Comprehensive Physical Education Lab Manual—XII

Benefits
1. It helps in strengthening the back and abdominal muscles.
2. Massages the intestines and other organs in the abdomen.
3. Develops digestion and release of gas.
4. Enhances blood circulation in the hip joints.

Precautions
1. It causes pressure and contraction at the lower abdomen, hence should be practiced carefully.
2. Knees should be together while pressing against the chest.
3. Don’t shake the body and avoid jerky movement.
4. Avoid bending the head if suffering from spondylitis

Contraindications
1. Avoid practising this asana if suffering from high blood pressure, heart problem, hyperacidity, hernia,
slip disc, neck and back problems.
2. Avoid during the period of pregnancy.
3. Anyone suffering from hernia or piles should avoid this asana.

Sukhasana
The name of sukhasana is derived from the Sanskrit word sukham which means delight or bliss.

Procedure
Step 1: Sit down normally on the floor. Stretch out legs ahead in front.
Step 2: After this, cross the legs and broaden the knees in order to put both feet under the opposite knee.
Step 3: After that, bend knees along with folded legs.
Step 4: Keep feet loose in order that the external edges lay on the floor and the inner curves are settled
beneath the inverse leg.
Step 5: The thighs must be with crossed legs ought to frame a little triangle. Keep some space between feet
and pelvis. Place hands on the knees as shown in the picture.
Step 6: Now sit with hips in a neutral position. Attempt to hold a breath and after that gradually bring down
back on to the floor.
Step 7: Keep hands on knees.

Benefits
1. It helps in reducing fatigue.
2. Strengthens back.
3. Broadens collarbones and chest.
4. Calms the mind.
5. Helps in minimising anxiety, stress and mental tiredness.
6. Helps in improving body posture.
7. Stretches your ankles and knees.
8. It gives gentle massage to your knees, calf muscles and your
thighs also.
Sukhasana
Yoga and Lifestyle 247
Precautions
1. Do not perform on the uneven place.
2. Do the asana on a mat.
3. It should be done slowly and smoothly.
4. Do not force the knee down.
5. Keep the spine neck, and head in a balanced, erect conditions.

Contraindications
1. This asana doesn’t have excessively numerous contraindications. However, the individuals experiencing
backache should not stay in this position for over 5 minutes.
2. Person suffering from knee injury is not advised to sit in this position for long time.

Chakrasana
The name of this asana is derived from the Sanskrit word chakra which means wheel.

Procedure
Step 1: Lie down on the floor (Yoga mat) looking upward.
Step 2: Fold legs and make sure that the sole of the feet touches
the floor.
Step 3: Bring both the hands and keep them beneath the shoulders.
Step 4: Take deep breath and keep hands and legs on the floor.
Then slowly raise hips, shoulder and the head from the
floor.
Step 5: Then bend your back as much as possible.
Step 6: Stay on the same posture for a minute.
Chakrasana
Benefits
1. The chest enhances and the lungs get more oxygen.
2. Reduces the stress and tension.
3. Helps in strengthening the back and increases the elasticity of the spine.
4. Reduces the fat in abdomen area and tones the digestive system.
5. Regulates the endocrine glands and maintains the metabolism normally.
6. Helps in stimulating the process of the liver and kidneys.

Precautions
1. Lift your body carefully.
2. Keep the arms and legs straight as much as possible in final position.
3. Do not stretch too much while bringing the hands towards feet.
4. Do not give jerk to the spine.

Contraindications
1. People suffering from diarrhoea and hernia should avoid this asana.
2. People having heart problems must do this asana after consulting a doctor.
3. This asana is not safe for the pregnant women.
 248 Comprehensive Physical Education Lab Manual—XII

4. People having pain in wrist, ankles and spine should avoid this yoga asana as it may be harmful.
5. Persons suffering from hypertension must not practise this asana.

Gomukhasana
The name of gomukhasana is derived from the Sanskrit words go meaning cow and mukha meaning head. This
asana stretches several parts of the body simultaneously including ankles, thighs, hips, chest, neck, arms and
hands.

Procedure
Step 1: Slide knees together in front and stacking the right
knee directly on the top of the left.
Step 2: Sit back in between feet which should be equidistant
from hips.
Step 3: Support weight evenly in the midst of sitting bones.
Step 4: Extend left arm up. Then bring left hand down to the
centre of back.
Step 5: Bring right arm to the same and parallel to the floor.
Then rotate the arm inward. Thumb will turn first Gomukhasana
towards the floor until palm faces above.
Step 6: Take a deep breath and while exhaling sweep right arm behind and in the hollow of lower back.
Step 7: Keeping spine long and hold hands behind back. Then lift left elbow towards upward direction.
Then draw right elbow towards the floor. Keep left arm close to head.
Step 8: Now release arms, uncross legs, and repeat Gomukhasana with the left knee on top and left elbow
pointing down.

Benefits
1. This asana helps in relaxing a person.
2. It stimulates the kidneys.
3. It is helpful in relieving ailments like diabetes and high blood pressure.
4. Since practising gomukhasana leads to development of the muscles of the lower back, hips and the
knees, it is beneficial for backache, sciatica and rheumatism.

Precautions
1. Always keep the heels in touch with buttocks.
2. Keep the knees one over the other.
3. Keep the head and neck erect without bending the joints.
4. Look in front.
5. Never sit on the heels.
6. Do not raise the knees.

Contraindications
1. This asana should not be practised in case of neck, knee, hip and shoulder injury.
2. Don’t go beyond personal capacity.
Yoga and Lifestyle 249

Parvatasana
Parvatasana is one of the important seated yoga postures. As the pose resembles a mountain, it is called Parvatasana
(Mountain pose).

Procedure
Step 1: Firstly sit down on the floor keeping cross legged position. The
legs are kept apart a little more than the hip width.
Step 2: Bring hands in the front so that palms face towards the performer.
Step 3: Exhale and move hands over head. Keep your fingers interlocked
and hands stretched upwards.
Step 4: Pull torso in upward direction and stretch it as much as high.
Step 5: Hold this position for a little longer and breathe normally.
Step 6: Come down to original position.
Step 7: Repeat the asana for about 8–10 times.

Benefits
1. Since it gives a full body stretch, it improves the blood circulation. Parvatasana
2. Helps in reducing mental fatigue and also improves the memory
and concentration.
3. Strengthens the weak muscles of the body and thus prevents any injury.
4. Improves the health of internal organs.
5. Helps in reducing respiratory problems like asthma.
6. The regular practice of this pose prevents rheumatic stiffness and arthritis.
7. Helps in losing body weight.

Precautions
1. Don’t lift the buttocks off the floor.
2. Don’t bend the elbow or overstrain the knees.
3. Keep a straight neck and avoid any forward movement.
4. Avoid hunching of the back during sitting position.

Contraindications
1. Don’t overstrain the knees.
2. The neck should be kept straight to avoid any forward movement.
3. Avoid hunching of the back during sitting position.
4. It can cause hunch back and stiff shoulder due to wrong way of doing this asana.

Matsyasana
The name Matsyasana is derived from the Sanskrit word matsya which means fish. Matsyasana is also known as
fish pose.

Procedure
Step 1: Sit in padmasana and inhale completely.
Step 2: While exhaling, bend the upper part of the body slowly backwards.
 250 Comprehensive Physical Education Lab Manual—XII

Step 3: Raise the chest up by bending the neck backward and rest on
your head.
Step 4: Hold the toes with the hands such that elbows touch the
ground and then inhale.
Step 5: Keep the body erect for 1–5 minutes and come back to initial Matsyasana
position.
Step 6: Repeat this asana 3–4 times.

Benefits
1. It strengthens the muscles of upper back and the back of neck.
2. Helps in improving posture and provides relief from respiratory disorders.
3. Also strengthens the spine and helps to prevent backache and pain.

Precautions
1. Try to make the maximum arch of the spine.
2. Keep the arms bent at the elbows.
3. The crown of head should touch the floor.
4. The knees should touch the ground.
5. Do not raise the knees from the ground while arching the back.
6. While leaning backward, do not strain.

Contraindications
1. A person suffering from hypertension must avoid this asana.
2. Migraine and insomnia patients should also avoid this asana.
3. Individuals suffering from serious lower-back or neck injuries should not practise Matsyasana.

Tadasana
The word is derived from the Sanskrit word tada, which means Palm tree. Tadasana is the beginning and ending
asana of Surya Namaskar according to Ashtanga yog.

Procedure
Step 1: Stand straight on the floor. Then take a small gap between the feet.
Step 2: After deep inhalation both the arms are raised.
Step 3: Keep arms upward by interlocking fingers.
Step 4: Come on the toes by raising heels concurrently.
Step 5: Feel the pressure of stretching front toes to fingers.
Step 6: Try to maintain this pose along with slow and deep breathing.
Step 7: Return to the original position with deep exhalation.
Step 8: Perform number of rounds as per capacity but having relaxation for a while
after each round. Tadasana

Benefits
1. This asana strengthens the lungs.
2. Activates the nerves of the entire body.
Yoga and Lifestyle 251
3. Improves the strength of vertebral column.
4. Helps in improving digestion.
5. Develops the strength of arms and legs.
6. Reduces the problems of flat foot.

Precautions
1. The inner upper arms should touch the respective ears.
2. Stretch the arms and fingers in full capacity.
3. Keep the head, neck and the body in one straight line.
4. Avoid bending forward or backward.

Contraindications
1. Person suffering from headaches, low blood pressure and insomnia are advised not to practise this
asana without consulting the yoga instructor.
2. During pregnancy this asana should be avoided.

Ardha Chakrasana
The name is derived from the Sanskrit words ardha which means half and chakra
which means wheel.

Procedure
Step 1: In the start stand straight with feet together and arms alongside.
Step 2: Give weight equally on both the feet.
Step 3: After inhalation, extend arms overhead, palms facing each other.
Step 4: Exhale, then gently bend backwards pushing the pelvis forward.
Keep the arms in line with the ears. Elbows and knees must be kept
straight. Head up and chest must be lifted towards the ceiling.
Step 5: Hold and Inhale then comeback up.
Ardha Chakrasana
Step 6: Then exhale and bring the arms down and relax.

Benefits
1. Improves the strength of front upper torso.
2. Develops the tone of the arms and shoulder muscle.

Precautions
1. The inner upper arms should touch the respective ears.
2. Stretch the arms and fingers in full capacity.
3. Keep the head, neck and the body in one straight line.
4. Avoid bending forward or backward.

Contraindications
1. Person suffering from serious hip or spinal problems should avoid this asana.
2. Patients of high blood pressure and brain ailments should avoid this asana.
3. Peptic or duodenal ulcers and hernia patients should also avoid this asana.
4. During pregnancy, this asana should be avoided.
 252 Comprehensive Physical Education Lab Manual—XII

Shavasana
This asana is derived from the Sanskrit word shava which means corpse. This pose looks like sleeping pose. It is
very simple and everyone can do this asana.

Shavasana

Procedure
Step 1: Lie flat on back, like a sleeping pose and legs should be separated.
Step 2: Keep arms at the side and palms facing up. Just relax.
Step 3: Close eyes and breathe deeply and slowly through the nostrils.
Step 4: Start concentrating from your head to your feet. A person doing this asana is consciously relaxing
each part of the body.
Step 5: Those having good concentration can practise for a long time, however others can practise for 3-5
minutes.

Benefits
1. Relaxes the whole body.
2. Helps in releasing stress, fatigue, depression and tension.
3. Improves concentration.
4. Helps in curing insomnia.
5. Calms the mind and improves mental health.
6. Stimulates blood circulation.
7. Beneficial for those suffering from neurological problem, asthma, constipation, diabetes and indigestion.

Precautions
1. It helps in reducing anxiety, fatigue and stress.
2. It relaxes the body muscles.
3. It induces feeling of freshness.
4. Shavasana relaxes tensed nerves, boosts up energy level and develops harmony, as well as calmness in
the body.

Contraindications
1. This asana is absolutely safe and can be practised by anyone and everyone, unless the doctor has advised
not to lie on back.
2. Someone with severe acidity may find lying on the back very uncomfortable as the food pipe may cause
irritation.
Yoga and Lifestyle 253

Vakrasana
Vakrasana is derived from the Sanskrit word vakra which means twisting. It is a simplified form of Ardha
matsyendrasana.

Procedure
Step 1: Sit down stretching legs forward on the floor. Keep hands
beside thighs.
Step 2: Bend right leg and keep left leg straight and stretched.
Step 3: Keep the right foot beside the left knee and the right knee
raised upward.
Step 4: Inhale and raise the arms shoulder high, keeping the elbows
straight.
Step 5: After exhaling, twist to the right, place the left arm by the outer
side of the right knee.
Step 6: Take the right hand behind the back keeping the palms on the Vakrasana
floor.
Step 7: Hold on the position as long as comfortable.
Step 8: Repeat with other side also.

Benefits
1. It increases the elasticity of spine and tones the spinal nerves.
2. Helps to relieve the stiffness of vertebrae.
3. Massages the abdominal organs.
4. Reduces belly fat.
5. Regulates the secretion of digestive juices useful for different digestive disorders.
6. Flab on the lateral side of the abdomen gets reduced.

Precautions
1. After folding right leg only the right hand has to be taken back, not the left hand.
2. Do not practice more than 2 rounds. Breathing properly is very important.

Contraindications
1. Avoid this asana in case the person is suffering from severe back pain.
2. This asana is also not recommended for people suffering from ulcer and hernia.

Shalabhasana
The name of this asana is derived from the Sanskrit word shalabh which means Locust or grasshopper (a type of
insect). While doing Shalabhasana, the complete body shape seems like a locust or grasshopper structure. Thus,
this posture is additionally known as Shalabhasana Locust pose.

Procedure
Step 1: Lie flat on stomach, with the legs and feet together, toes pointing back.
Step 2: Interlock fingers and place them under body. Stretch the chin forward and place it on the ground.
Step 3: Inhale and push the hands against the ground. Then lift both the legs up using the lower back
muscles.
 254 Comprehensive Physical Education Lab Manual—XII

Step 4: Hold the position for as long as comfortable

without getting any strain. Then breathe
normally.
Step 5: Exhale and lower the legs.

Benefits
1. It is beneficial in all the disorders associated with
lower end of the spine.
2. Helps in minimising backache and sciatica pain. Shalabhasana

3. Useful for reducing unwanted fats around abdomen, waist, hips and thighs.
4. Can cure cervical spondylitis and spinal cord ailments.
5. Strengthens wrists, hips, thighs, legs, lower abdomen and diaphragm.

Precautions
1. Use the hand to balance and also to control the body weight.
2. While lifting the leg, contract the lower dorsal muscles and press the abdomen on the floor.
3. Legs should be outstretched and straight.
4. Jerk and unbearable strains should be avoided.
5. Do not rush through the exercise and to not push yourself too much.
6. Do not put too much pressure on the hands.

Contraindications
1. Persons having cardiac problems dents and hypertension must avoid this asana.
2. In case of peptic ulcer, the asana should not be practised.
3. Hernia patients should avoid this asana.

OBESITY
The major cause of obesity is poor, unhealthy lifestyle which includes less consumption of fresh fruits and
vegetables and high intake of junk and processed foods, absence of physical activity. Obesity leads to many health
problems. Factors like genetics and environment can contribute to obesity, but there is no doubt that your lifestyle
also plays a big role. If you have been gaining pounds lately then chances are that your lifestyle could be causing
your weight gain. Here are some ways that your lifestyle could be making you obese. Obesity does not just
happen overnight rather it develops gradually from improper diet and poor lifestyle choices.

Prevention of Obesity
The following measures help in prevention of obesity:
1. Choosing healthier food (whole grains, fruits and vegetables, healthy fats and protein sources) and
beverages
2. Limiting unhealthy food (refined grains and sweets, potatoes, red meat, processed meat) and beverages
(sugary drinks)
3. Increasing physical activity
4. Limiting television time and sitting time
5. Improving sleep
6. Reducing stress
7. Practising yoga asanas
Yoga and Lifestyle 255
Asanas to Prevent Obesity
Regular practice of Vajrasana, Hastasana, Trikonasana and Ardh Matsyendrasana help in preventing obesity, is
also helpful in treating obesity.

DIABETES
The diabetes is also related with lifestyle. It can be managed by the following ways:
1. Food: Healthy eating is a major factor of good lifestyle. The management of diabetes largely depends on
type of food a person is caring. Eating well-balanced meal can prevent diabetes. Giving upon junk food,
processed food and additional sugars are helpful.
2. Proper Coordination of Meals and Medication: Too little food intake in comparison to diabetes
medications especially Insulin may lead to hypoglycaemia and can cause dangerously low blood sugar
which can result in death. However, excessive intake of food (high in sugar) may cause increase in blood
sugar level leading to hyperglycaemia. A person having healthy lifestyle can easily manage diabetes
(Exercise + Proper Diet).
3. Regular Exercise: Regular exercise can help to manage diabetes. Whenever workout is done the sugar
(glucose) is used to obtain energy. Thus, regular exercise can improve body’s response to insulin. Doing
activities such as housework, gardening or walking and cycling can also lower blood sugar level. Drink
plenty of water while exercising because dehydration can affect blood sugar levels.
4. Practising yoga asanas: Practising yoga asanas on regular basis and making yoga as a lifestyle helps in
preventing diabetes.

Asanas to Prevent Diabetes

Regular practice of Bhujangasana, Paschimottanasana, Pavan Muktasana and Ardh Matsyendrasana help in
preventing diabetes.

ASTHMA
Asthma is caused due to constriction of airways. In this condition, extra mucus is also produced. Ultimately, this
leads to shortness of breath and trigger coughing and wheezing. Generally, the symptoms of asthma range from
minor to major. The following are the symptoms of asthma:
(i) Shortness of breath
(ii) Stiffness in chest and pain
(iii) Infrequent coughing and sneezing
(iv) Wheezing sound
(v) Increased difficulty in breathing.
Asthma is mainly allergy induced. Many allergens trigger asthma. Some time occupational environment
can also lead to asthma as working places may have chemical fumes, gases or dust that can also trigger
allergens and can cause asthma. It is also observed that few people suffer from exercise induced asthma.
Respiratory infections can also be a cause for asthma. Certain medications, including beta blockers,
aspirin, ibuprofen and naproxen may cause asthma. Strong emotional situation can also trigger asthma.
 256 Comprehensive Physical Education Lab Manual—XII

Air trapped
in alveoli

Relaxed
smooth Tightened
muscle smooth
muscle

Wall inflamed
and thickened
Normal Asthmatic Asthmatic airway
airway airway during attack

Prevention and Management of Asthma

Mainly prevention is initiated by avoiding the triggers of asthma. Methods of its prevention are given below:
(a) Using air conditioners: The windows of the air conditioned houses arc mainly closed and this reduces
the entry of airborne pollens that can cause asthma.
(b) Minimizing dust: Minimize dust in the house and at working places. For example, removing carpeting
and installing hardwood can reduce the dust.
(c) Maintaining Cleanliness: Keep your home and work place clean. This reduces the dust. Use of mask
while cleaning can also prevent asthma.
(d) Practising yoga asanas.

Asanas to Prevent Asthma

Regular practice of Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottanasana and
Matsyasana help in preventing asthma attacks.

HYPERTENSION
Hypertension which is also referred to as high blood pressure (BP) is a condition in which the arteries have
persistently elevated blood pressure. Every time the human heart beats, it pumps blood to the whole body
through the arteries. Blood pressure is the force of blood pushing up against the blood vessel walls. The higher
the pressure, the harder it is for heart to pump.

Prevention of Hypertension
Hypertension can be prevented by adjusting your lifestyle so that proper diet and exercise are key components.
Important lifestyle changes includes:
1. Losing weight 2. Quitting smoking
3. Eating a healthy diet 4. Reducing sodium intake
5. Exercising regularly 6. Limiting alcohol intake
7. Practising yoga asanas.

Asanas to Prevent Hypertension

Regular practice of Tadasana, Vajrasana, Pavan Muktasana, Ardha Chakrasana, Bhujangasana and Shavasana
help in preventing hypertension.
Yoga and Lifestyle
BACK PAIN
Back pain is also related to lifestyle. The prevention and management can be done in following ways:
1. Losing weight
3. Eating a healthy diet
5. Exercising regularly
Asanas to Prevent Back Pain
Regular practice of Tadasana, Ardh Matsyendrasana, Vakrasana, Shalabhasana and Bhujangasana can help in
preventing back pain.
VIVA VOCE
Q. 1. What are the types of asanas?
Ans. (a) Meditative asanas (b) Relaxative asanas
(c) Corrective asanas
Q. 2. What is Parvatasana?
Ans. Parvatasana is one of the important seated yoga
postures. As the pose resembles a mountain, it
is called Parvatasana (Mountain pose).
Q. 3. What are the advantages of Padamasana?
Ans. (a) It removes urinary disorders.
(b) It is good for concentration of mind.
(c) It helps in removing backache.
(d) It helps to cure sciatica problem.
(e) It helps to reduce abdominal fat.
Q. 4. What are the advantages of Chakrasana?
Ans. (a) It removes the back pain.
(b) It removes the pain of kidneys.
(c) It is helpful in removing obesity.
(d) It removes the problem of hernia.
Q. 5. What are the advantages of Bhujangasana?
Ans. (a) It increases the digestive efficiency.
(b) It removes constipation.
(c) It stimulates thyroid gland.
(d) It improves posture.
Q. 6. What are the advantages of Vajrasana?
Ans. (a) It is helpful for concentration.
(b) I t is helpful for getting rid of dysentery,
back pain and chest diseases.
(c) It enhances the power of memory.
257
2. Quitting smoking
4. Reducing stress
6. Practising yoga asanas
(d) It removes the problems related to
menstruation.
Q. 7. What are the benefits of practising
Matasyasana?
Ans. (a) I t is helpful in removing back pain, knee
pain and tonsillitis.
(b) It also removes the defects of eyes.
(c) T
 his asana is helpful for the treatment of
diabetes.
Q. 8. What are the advantages of Paschimott-
anasana?
Ans. (a) It removes gas trouble.
(b) It prevents the early ossification of bones.
(c) It is a good remedy for constipation.
(d) I t helps to overcome several menstrual
disorders.
(e) I t gives relief in sciatica, backache and
asthma.
Q. 9. What are the advantages of Shalabhasana?
Ans. (a) I t removes the excess fat from the thighs,
hips, waist and abdomen.
(b) It improves the functions of intestines.
(c) It corrects the faulty curvature of spine.
Q. 10. What are the advantages of Sarvangasana?
Ans. (a) It relieves headache.
(b) I t prevents the untimely wrinkling of the
face.
(c) It enables to have a good eyesight.
 258
(d) I t provides strength to vertebral column
and increases flexibility.
(e) I t improves digestion and pancreative
secretion.
(f) It is helpful in the treatment of leprosy.
Q. 11. What are the advantages of Gomukhasana?
Ans. (a) This asana helps in relaxing a person.
(b) It stimulates the kidneys.
(c) It is helpful in relieving ailments like
diabetes and high blood pressure.
(d) Since practising gomukhasana leads to
development of the muscles of the lower
Comprehensive Physical Education Lab Manual—XII
back, hips and the knees, it is beneficial for
backache, sciatica and rheumatism.
Q. 12. What are the benefits of doing Shavasana?
Ans. (a) It strengthens the nervous system.
(b) It controls the high blood pressure.
(c) It relieves mental tension.
(d) It gives new vigour to both mind and body
simultaneously.
(e) It removes many psychosomatic problems.
(f) It helps to cure many cardiac problems.
Appendix—1 259

1
APPENDIX

Venue of Games

OLYMPIC MOVEMENT AND VENUES

T he Olympics is a quadrennial international multi-sport event celebrated as a global sports festival by people all
over the world. The Olympics are held in both the summer and winter, and its ultimate goal is the cultivation
of people and world peace through sports. The Games of the XXXII Olympiad were held in 2021 in Tokyo, Japan,
with 339 events in 33 sports (50 disciplines), and 11,420 athletes from 206 countries and regions. Paris, France will
be the hosts of the 2024 Olympics, commemorating the memorable 33rd Olympic Games.
According to historical records, the first ancient Olympic Games can be traced back to 776 BC. They were
dedicated to the Olympian gods and were staged on the ancient plains of Olympia. They continued for nearly
12 centuries, until Emperor Theodosius decreed in 393 AD that all such “pagan cults” be banned.
The modern Olympic Games are the leading international sporting event featuring summer and winter sports
competitions in which thousands of athletes participate in a variety of competitions. The Olympic Games are
considered to be the world’s foremost sports competition with more than 200 nations participating. The Olympic
Games are held after every four years, with the Summer and Winter Games alternating, meaning they each occur
every four years but two years apart. Their creation was inspired by the ancient Olympic Games, which were
held in Olympia, Greece, from the 8th century BC to the 4th century AD. Baron Pierre de Coubertin founded the
International Olympic Committee (IOC) in 1894. The IOC is the governing body of the Olympic Movement, with
the Olympic Charter defining its structure and authority.

OLYMPIC TORCH
The Olympic flame is a symbol of the Olympic Games. Commemorating
the theft of fire from the Greek god Zeus by Prometheus, its origins lie in
ancient Greece, where a fire was kept burning throughout the celebration
of the ancient Olympics. The fire was reintroduced at the 1928 Summer
Olympics in Amsterdam, and it has been part of the modern Olympic
Games ever since. The Olympic torch makes its way through a huge relay
to the Opening Ceremony that kicks off the Olympic Games. The runners
in cross country relay transports the lighted torch from the valley of
Olympia, Greece to the various designated sites of the games. Introduced
by Carl Diem at the 1936 Summer Olympics in Berlin, the relay starts Olympic Torch
four weeks before the opening of the games. The runners represent each

259
 260 Comprehensive Physical Education Lab Manual—XII

country that lies between Greece and the host nation. Planes and ships transport the torch across mountains and
seas. The final runner carries the torch in the stadium, circles the track and lights the Olympic flame. The flame is
kept burning until the games end.

OLYMPIC MOTTO
The Olympic motto is “Citius, Altius, Fortius”. These three Latin words mean “Swifter, Higher, Stronger”. Baron
de Coubertin made it the Olympic motto, pointing out that “athletes need ‘freedom of excess’. That is why we
gave them this motto…a motto for people who dare to break records. Coubertin borrowed this motto from Father
Henri Martin Dideon, the headmaster of Arcueil College in Paris. Father Dideon used the motto to describe the
great achievements of the athletes at his school. Coubertin felt it could be used to describe the goals of great
athletes all over the world.

OLYMPIC FLAG
The Olympic Flag made its debut at the 1920 Olympic Games in Antwerp,
Belgium. Flag consists of a white field bearing five equal interlocking rings of
blue, dark yellow, black, green, and red with separations wherever two rings
intersect. The five Olympic Rings signify the unity of the five continents.
The colours (white, red, blue, green, black and yellow) were chosen such
that each nation had at least one on its national flag. The white flag signifies
peace, serenity and purity of spirit. Olympic Flag

OLYMPIC OATH
The Olympic Oath is a solemn promise made by one athlete—as a representative of each of the participating
Olympic competitors; and by one judge—as a representative of each officiating Olympic referee or other official,
at the opening ceremonies of each Olympic Games. The athlete, from the team of the organizing country, holds a
corner of the Olympic Flag while reciting the oath: “In the name of all the competitors I promise that we shall take part
in these Olympic Games, respecting and abiding by the rules which govern them, committing ourselves to a sport without
doping and without drugs, in the true spirit of sportsmanship, for the glory of sport and the honor of our teams.”

VENUES OF OLYMPIC GAMES

Year City Country
1896 Athens Greece
1900 Paris France
1904 St. Louis United States
1908 London United Kingdom
1912 Stockholm Sweden
1916 Scheduled for Berlin Germany*
1920 Antwerp Belgium
1924 Paris France
1928 Amsterdam Netherlands
1932 Los Angeles United States
1936 Berlin Germany

* The Olympic games could not be held in 1916 due to the World War I.
Appendix—1 261

1940 Scheduled for Tokyo Japan**

1944 Scheduled for London United Kingdom**
1948 London United Kingdom
1952 Helsinki Finland
1956 Melbourne Australia
1960 Rome Italy
1964 Tokyo Japan
1968 Mexico City Mexico
1972 Munich West Germany (now Germany)
1976 Montreal Canada
1980 Moscow USSR (now Russia)
1984 Los Angeles United States
1988 Seoul South Korea
1992 Barcelona Spain
1996 Atlanta United States
2000 Sydney Australia
2004 Athens Greece
2008 Beijing China
2012 London United Kingdom
2016 Rio de Janeiro Brazil
2020 Tokyo Japan***
2024 Scheduled at Paris France
2028 Scheduled at Los Angeles United States

** The Olympic games could not be held in 1940 and 1944 due to the World War II.
*** The Olympic games held in 2021 due to Covid-19 pandemic.

VENUES OF ASIAN GAMES

Year City Country
1951 New Delhi India
1954 Manila Philippines
1958 Tokyo Japan
1962 Jakarta Indonesia
1966 Bangkok Thailand
1970 Bangkok Thailand
1974 Tehran Iran
1978 Bangkok Thailand
1982 New Delhi India
1986 Seoul South Korea
1990 Beijing China
 262 Comprehensive Physical Education Lab Manual—XII

1994 Hiroshima Japan

1998 Bangkok Thailand
2006 Doha Qatar
2010 Guangzhou China
2014 Incheon South Korea
2018 Jakarta and Palembang Indonesia
2022 Hangzhou China
2026 Scheduled at Nagoya Japan

VENUES OF COMMONWEALTH GAMES

Year City Country
1930 Hamilton Canada
1934 London England (United Kingdom)
1938 Sydney Australia
1942 No games were held due to the World War II
1946 No games were held due to the World War II
1950 Auckland New Zealand
1954 Vancouver Canada
1958 Cardiff Wales
1962 Perth Australia
1966 Kingston Jamaica
1970 Edinburgh Scotland
1974 Christchurch New Zealand
1978 Edmonton Canada
1982 Brisbane Australia
1986 Edinburgh Scotland
1990 Auckland New Zealand
1994 Victoria Canada
1998 Kuala Lumpur Malaysia
2002 Manchester England (United Kingdom)
2006 Melbourne Australia
2010 New Delhi India
2014 Glasgow Scotland
2018 Gold Coast Australia
2022 Birmingham England (United Kingdom)
2026 Scheduled at Victoria Australia
Appendix—2 263

2
APPENDIX

India’s Performance in the Olympic

Games 1928–2020

At Glance

1. Gold Silver Bronze Total

Overall 10 7 16 33
Men 10 5 10 25
Women – 2 6 8

2. Hockey 8 1 3 12
Athletics 1 – – 1
Tennis – – 1 1
Weightlifting – 1 1 2
Wrestling – 2 5 7
Shooting 1 2 1 4
Boxing – – 3 3
Bandminton – 1 2 3

3. Year and Place Gold Silver Bronze Total

Amsterdam 1928 1 × × 1
Los Angeles 1932 1 × × 1
Berlin 1936 1 × × 1
London 1948 1 × × 1
Helsinki 1952 1 × 1 2

263
264 Comprehensive Physical Education Lab Manual—XII

Melbourne 1956 1 × × 1
Rome 1960 × 1 × 1
Tokyo 1964 1 × × 1
Mexico 1968 × × 1 1
Munich 1972 × × 1 1
Montreal 1976 × × × ×
Moscow 1980 1 × × 1
Los Angeles 1984 × × × ×
Seoul 1988 × × × ×
Barcelona 1992 × × × ×
Atlanta 1996 × × 1 1
Sydney 2000 × × 1 1
Athens 2004 × 1 × 1
Beijing 2008 1 × 2 3
London 2012 × 2 4 6
Rio 2016 × 1 1 2
Tokyo 2020 (Held in 2021) 1 2 4 7
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2
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