Phy

sicalEducat
ion,
Heal
th&Spor
ts

Somal
iNat
ionalUni
ver
sit
y

Physi
calEducat
ionHeat
h&Spor
ts

Modul
eI

2022

Page1of1
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

CHAPTER1:
.WHYHI SI
STORYI MPORTANTTOSTUDY?

I
nor
derf
orpeopl
etobet
terunder
standt
hemsel
vesandt
hewor
ldar
oundt
hem,
iti
s
i
mpor
tantt
hatt
heyst
udyhi
stor
ybecausei
tisacol
lect
ionofr
ecol
lect
ionsf
rom al
lpeopl
e.
Wi
thoutabasi
cunder
standi
ngofourpast
,itwoul
dbei
mpossi
blet
ounder
standour
cul
tur
eandsoci
etyt
oday
.

I
ntheabsenceofhi
stor
y,wewoul
dnotbeabl
etounder
standt
hewor
ldar
oundusand
makedeci
sionst
hatwoul
dleadt
osuccess.

I
tgi
vesyouabet
teri
deaofwher
eyoust
andandwher
eyouwi
sht
ogo.

THEHI
STORYOFSPORTSI
NBRI
EF

1.
1.AnEgypt
ianspor
tingevent
s

Dur
inganci
entEgy
pt,
bot
hmenandwomenwentswi
mmi
ng.

Themenal
soenj
oyedboxi
ng,
wrest
li
ng,
archer
y,andast
ick-basedgameknownas
'
boat
ing'
,wher
eonet
eam woul
dtr
ytoknockt
heot
hert
eam i
ntot
hewat
er.

Spar
tawasAt
hens'
biggestr
ivali
nanci
entGr
eece.

1.
2.TheOl
ympi
cGames

Anact
ivemi
ndi
saheal
thybody

Gr
eekci
ti
esal
lhel
dat
hlet
iccompet
it
ionsdur
ingr
eli
giousf
est
ival
sinanci
entGr
eece.
Peopl
ecamef
rom al
lov
erGr
eeceandt
heGr
eekcol
oni
est
otakepar
tint
heOl
ympi
c
Games,
whi
chwer
ehel
dinOl
ympi
ain776BCi
nhonorofZeus,
thechi
efgod.War
swer
e
hal
tedt
omakei
tpossi
blef
oral
ltopar
ti
cipat
e.

Spar
ta“
Phy
sicalTr
aini
ng“
PT”

1.
2.1.Spar
taFr
om t
hemomentofbi
rth,eachSpar
tan'
sli
fe
bel
ongedt
othest
ateaccor
dingt
otheSpar
tangover
nment
.

Page2of2
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

I
naccor
dancewi
tht
heSpar
tanconst
it
uti
on,
Spar
taexpandedi
tsconquest
sov
er
nei
ghbor
ingst
atesunt
ili
ttookcont
rolofmostoft
hePel
oponnesus.

Warandobedi
encewer
ethef
ocusofSpar
tanl
if
e.

1.
2.2.At
hens Physi
calEducat
ion“
P.E.
”

Li
fei
nAt
henswasacr
eat
ivewonder
land.AsanAt
heni
an,
youcoul
dpur
suet
hear
tsor
sci
encesofy
ourchoi
ce.Youcoul
dev
enser
vei
nthear
myornav
y,buty
oudi
dn'
thav
eto.
Howev
er,
thi
sonl
yappl
iedt
oboy
s:gi
rl
swer
en'
tper
mit
tedt
oengagei
nwar
far
e,busi
ness,
oreducat
ion.
)

AsSpar
tawont
hewaraf
terf
ight
inghar
dformanyy
ear
s,t
heci
tyofAt
henswasnot
bur
ned,
int
rueGr
eekspi
ri
t.TheAt
heni
answer
eal
lowedt
omai
ntai
nthecul
tur
eandspi
ri
t
ofAt
hensasl
ongast
heydi
dnotwi
sht
odomi
nat
ethei
rfel
lowGr
eeks.Asar
esul
t,At
hens
r
etai
nedi
tsi
nfl
uenceandgr
ewi
nst
rengt
h.At
hensi
ssai
dtohav
ebeent
hebi
rt
hpl
aceof
democr
acy
.

ABr
iefHi
stor
yofPhysi
calEducat
ion“
P.E”
.

1.
3.I
n1810Fr
iedr
ichJahn,"
thef
atherofgymnast
ics"
,

Thewor
khehasdonet
hroughouthi
sli
fehasbeenout
door
swi
thhi
sst
udent
s.Asar
esul
t
ofNapol
eon'
sconquer
ingofmostofEur
ope,
incl
udi
ngGer
many
,Ger
manywasl
ater
di
videdi
ntoi
ndependentst
ates.Jahnwaspassi
onat
eaboutGer
mannat
ional
ism and
i
ndependence,
andt
hisl
edt
othecr
eat
ionofgy
mnast
icpr
ogr
ams.

Ger
manyqui
ckl
ydevel
opedexer
cisef
aci
li
ti
escompr
isedofappar
atusesdesi
gnedf
or
r
unni
ng,
jumpi
ng,
bal
anci
ng,
cli
mbi
ng,
andvaul
ti
ng.Thesef
aci
li
ti
eswer
ecal
led
Tur
nver
eins.

1.
4.Henr
ikLi
ngdevel
opedandi
ntr
oducedhi
sowngymnast
ics
pr
ogr
am t
oSweden,whi
chconsi
stedoft
hreedi
ffer
entar
eas:

1)Educat
ionalgy
mnast
ics,
2)Mi
li
tar
ygy
mnast
ics,
and
3)Medi
calgy
mnast
ics.

Page3of3
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

Li
ngunder
stoodt
hatexer
cisewasnecessar
yforev
ery
one.Hebel
iev
edt
hatf
it
ness
pr
ogr
amsshoul
dbet
ail
oredt
omeett
heneedsandpr
efer
encesofeachi
ndi
vidual
.
Li
ngal
sobel
iev
edphy
sicaleducat
orsmustunder
standhowexer
ciseaf
fect
sthehuman
body
.Tobet
terunder
standf
it
ness,
Lingt
urnedt
osci
enceandphy
siol
ogy
.

Moder
nSpor
ts

1.
5.I
nEngl
ishsoci
ety,spor
tshavepl
ayedamaj
orr
ole.

Popul
art
eam spor
tsi
ncl
udeassoci
ati
onf
oot
bal
l,
cri
cket
,rugbyuni
onf
oot
bal
l,
andr
ugby
l
eaguef
oot
bal
l.I
ndi
vidualspor
tsi
ncl
udebadmi
nton,
tenni
s,gol
f,mot
orspor
tand
hor
ser
aci
ng.Cr
icket
,rugbyuni
on,
rugbyl
eague,
foot
bal
l,
tenni
sandbadmi
ntonwer
e
codi
fi
edi
nEngl
anddur
ingt
heni
net
eent
hcent
ury
,aswer
eot
hermoder
nspor
ts.Thegame
ofbasebal
lwasf
ir
stdescr
ibedi
nEngl
ishi
nthe18t
hcent
ury
.

Ov
ert
hecour
seoft
hel
ate19t
handear
ly20t
hcent
uri
es,
Bri
ti
shspor
tsandt
hei
rcodi
fi
ed
r
ulesbegant
ospr
eadacr
osst
hegl
obe.

1.
6.Devel
opment
sinAmer
ica

School
sint
heUni
tedSt
atespr
imar
il
yfocusedoni
ntel
lect
ualmat
ter
sdur
ingt
hei
rear
ly
educat
ionaly
ear
s.Themaj
ori
tyofAmer
icanschool
shav
eadeepl
yrel
igi
ous(
Chr
ist
ian)
f
oundat
ion.School
staughtt
radi
ti
onalsubj
ect
sli
ker
eadi
ng,
wri
ti
ng,
ari
thmet
ic,
and
r
eli
gion.

WhenPear
lHar
borwasbombedonDecember7,
1941,
theUni
tedSt
atesent
eredWor
ld
WarI
I.Thewarcausedt
heneedt
odr
aftmi
li
tar
yper
sonnel
.Ast
hedr
aftpr
ogr
essed,
it
becamecl
eart
hatmostdr
aft
eeswer
en'
tphy
sical
lyf
itt
ofi
ght
.Near
lyhal
fofal
ldr
aft
ees
wer
erej
ect
edorgi
vennon-combatposi
ti
onsatt
heendoft
hewar
.

St
ati
sti
csl
iket
hesepl
ayedacr
uci
alr
olei
ngai
ningnat
ion-wi
deat
tent
ionr
egar
dingt
he
i
mpor
tanceoff
it
nessandhel
pedmakephy
sicaleducat
ionanat
ionalpr
ior
it
y.

1.
7.Eur
oAct
ivePar
liamentt
hinkovercompul
sor
yphysi
cal

Page4of4
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

educat
ioni
nschool

Acompul
sor
yphy
sicaleducat
ionpr
ogr
am i
nschool
sisseenasessent
ialt
oreduci
ng
heal
thr
isksandant
isoci
albehav
ior
,especi
all
yamongchi
ldr
en;

I
tisnecessar
ytomoder
nizePEcur
ri
cul
um i
nor
dert
oat
tractyoungpeopl
etophysi
cal
act
ivi
ty,
payat
tent
iont
osoci
etalt
rends,
andt
hef
oll
owi
ng:

Aspar
toft
henat
ionalPEpol
icy
,school
sshoul
dadoptami
nimum oft
wohour
sof
phy
sicalact
ivi
typerweekwi
tht
hegoalofi
ncr
easi
ngi
tev
ent
ual
lyt
othr
eehour
s.

1.
8.MEPKar
inRest
art(
Aust
ria,Al
de)

Cal
ledonpar
ent
sandeducat
orst
otakeadv
ant
ageoft
hephy
sicaleducat
ionf
aci
li
ti
es
of
fer
edbyschool
saf
terschoolhour
s,aswel
lasonweekends.

1.
9.Wor
ldwi
de

1.
9.1.Si
ngapor
erequi
respupi
ls

f
rom pr
imar
ytoj
uni
orcol
leget
odoatl
eastt
wohour
sofphy
sicaleducat
ionev
eryschool
week,
exceptdur
ingexam seasons.Pupi
lscanpl
aygamesl
ikef
oot
bal
l,
badmi
nton,
capt
ain'
sbal
landbasket
bal
l.

Lat
eefO.Amuse,
Uni
ver
sit
yofVenda,
Sout
hAf
ri
ca

1.
9.2.I
nAf
rica,ar
ether
eanymodel
suni
quet
othi
scont
inent
?

Thewayf
orwar
d

Pr
ofessi
onal
sneedt
oaskt
hemsel
ves,
"Howwi
llAf
ri
cagr
ow?
"
Ther
eisnowat
imet
odev
elopat
rul
yAf
ri
canspor
tandPEcur
ri
cul
um basedon:

AnAf
ri
can'
sneeds

Anov
erv
iewofAf
ri
ca'
sher
it
age

Af
ri
can-mademat
eri
alsandi
nfr
ast
ruct
ure

Page5of5
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

Tr
adi
ti
ons,
cust
oms,
andcul
tur
esofAf
ri
cansoci
eti
es

Pr
act
icesandcust
omsoft
heAf
ri
canpeopl
e

Pr
ofessorLat
eefO.Amusa,
Uni
ver
sit
yofVenda,
Sout
hAf
ri
ca

Asaconcl
usi
on

Dur
ingt
hisbr
iefpr
esent
ati
on,
Ihav
eat
tempt
edt
odescr
ibeAf
ri
canPEandSpor
tfr
om pr
e-
col
oni
alt
ocol
oni
alt
imest
opost
-col
oni
alt
imes.Basedont
hepr
esent
ati
on,
iti
scl
eart
hat
t
her
eisnoAf
ri
cancomponentt
oPEandSpor
tasi
tiscur
rent
lypr
act
iced,
whi
chi
s
al
armi
ng.

Iwoul
dli
ket
oconcl
udebyaski
ngt
woi
mpor
tantquest
ions:

Ar
ether
eanyway
swecanmakePEandspor
tmor
erel
evantt
othei
ndi
genousAf
ri
can
popul
ati
oni
nthe21stcent
ury
?

Woul
ditbepossi
blet
oev
olv
ecompet
it
ivenessoutofAf
ri
cangamesandspor
tssot
hey
becomepar
toft
heAl
l-Af
ri
canGames?

1.
10.Hi
stor
yoft
heSomal
iPhysi
calEducat
ionCur
ricul
um

1.
10.
1.Bef
oreI
ndependence:Bef
ore(
1960)

Li
keal
lot
hersubj
ect
s,Phy
sicalEducat
ionwascov
eredasamaj
orsubj
ecti
nEl
ement
ary
,
I
nter
medi
ateandSecondar
yschool
s(2hour
sperweek)
.

Asapr
erequi
sit
eforpr
omot
iont
othenextcl
ass,
student
swer
esupposedt
opassev
ery
subj
ect
.

Thr
oughoutt
hecount
ry,
phy
sicaleducat
ionwasi
ncl
udedi
nthe"
GBA"ov
eral
lav
erage.
Howev
er,
thi
ssy
stem wasonl
yappl
icabl
etosecondar
yandi
nter
medi
ateschool
sthathad
t
rai
nedt
eacher
sforphy
sicaleducat
ionpl
acement
.

Aphy
sicaleducat
ioncour
sewast
aughti
nel
ement
aryschool
sbycl
assr
oom t
eacher
swho
gener
all
ydi
dnothav
especi
fi
ctr
aini
ngi
nthi
sfi
eld.Fori
nst
ance,
inel
ement
aryschool
s,
t
her
ewasj
ustament
ionofphy
sicaleducat
ioni
nthecur
ri
cul
um andi
twasneededonl
y2

Page6of6
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

hour
saweek.

Her
eisabr
iefhi
stor
yofSomal
ia'
sphy
sicaleducat
ioncur
ri
cul
um

1.
10.
2.(
1960-1969)
:Af
teri
ndependence

Bef
orei
ndependence,
phy
sicaleducat
ionwasi
ncl
udedi
ntheschoolcur
ri
cul
um.

Duet
othei
ncr
easei
nschool
sandst
udent
sbet
ween1967and1969,
theMi
nist
ryof
Educat
ionhaddi
ff
icul
tyf
indi
ngadequat
efaci
li
ti
esf
orPhy
sicalEducat
ioni
nst
ruct
ion.
Despi
teashor
tageofphy
sicaleducat
iont
eacher
s,t
heBoar
ddeci
dedt
oonl
ycont
inuet
he
pr
ogr
am i
nschool
swi
tht
eacher
swhohadr
ecei
vedphy
sicaleducat
iont
rai
ningaspar
tof
t
hei
rpr
eser
vicet
rai
ning.

(
19701979)

Theeducat
ionsy
stem changedt
oapr
omot
ionsy
stem i
nwhi
chst
udent
shadt
oachi
eve
"
aggr
egat
epassi
ngmar
ks"af
terpassi
ngeachsubj
ect
.

Abr
iefhi
stor
yofSomal
iphy
sicaleducat
ioncur
ri
cul
um

I
twasdur
ingt
hisper
iodt
hatphy
sicaleducat
ionandheal
thwer
eel
imi
nat
edf
rom t
he
cur
ri
cul
um andspor
tsact
ivi
ti
eswer
eint
roduced.

1.
10.
3.(
1980)Acommi
tteehasbeenappoi
nted

byt
heMi
nist
ryofEducat
iont
oexami
newhet
herphy
sicaleducat
ioncoul
dber
eact
ivat
ed
i
nschool
s.Af
terexami
ningt
hei
ssue,
thecommi
tt
eer
ecommendedset
ti
ngupaphy
sical
educat
iont
eachert
rai
ningpr
ogr
am f
ort
hecol
legeofeducat
ion.Af
teri
mpl
ement
ati
on
(
appr
oxi
mat
elyf
ivey
ear
s),
phy
sicaleducat
ionwoul
dber
eint
roducedt
oschool
s.

1.
10.
4.(
1981)

Phy
sicalEducat
ionTeacherTr
aini
ngPr
ogr
am wasi
mpl
ement
edasar
esul
toft
he
r
ecommendat
ion.

1981TheCol
legeofEducat
ioni
ntr
oducedamaj
ori
nphy
sicaleducat
ioni
n1981.

Page7of7
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

I
naddi
ti
on,
iti
ntr
oducedf
ivesubj
ect
sinPhy
sicalEducat
iont
oev
eryst
udentenr
oll
edi
n
t
hePr
imar
yTeacherTr
aini
ngCent
er.

UNESCO:(
TheUni
tedNat
ionsEducat
ional
,Sci
ent
if
icandCul
tur
alOr
gani
zat
ion)

Ar
ti
cle 1 –The pr
act
ice of physi
caleducat
ion,physi
calact
ivi
ty and spor
tisa
f
undament
alr
ightf
oral
l

1.
1Phy
sicaleducat
ion,
phy
sicalact
ivi
ty,
andspor
tar
efundament
alr
ight
sofev
eryhumanbei
ng
wi
thoutdi
scr
imi
nat
ionbasedonet
hni
cit
y,l
anguage,
rel
igi
on,
pol
it
icalorot
heropi
nions,
nat
ionalor
soci
alor
igi
n,orpr
oper
ty.

1.
11.Her
ear
e7r
easonswhyschoolshoul
dpr
ovi
dephysi
cal
educat
ion

1.Ther
eisaconnect
ionbet
weeni
tandgoodheal
th.
..
2.I
not
herwor
ds,
itpr
event
sdi
seasesf
rom occur
ri
ng.
..
.
3.Muscl
est
rengt
handf
it
nessar
ethegoal
soft
hispr
ogr
am.
..
4.Thi
senhancesacademi
cper
for
mance..
..
5.I
naddi
ti
on,
itboost
ssel
f-est
eem..
..
6.Spor
tsmanshi
p,cooper
ati
on,
andt
eamwor
kar
edev
eloped.
7.Exer
cisepr
omot
esaheal
thyl
if
est
yle.

Byt
heendoft
hischapt
er,
youshoul
dbeabl
etoexpl
ainwhyy
oungpeopl
eandt
he
communi
tybenef
itf
rom phy
sicaleducat
ionandspor
t.

Ther
ear
esever
albasi
cski
ll
stol
ear
n:

Theactofr
unni
ngandj
umpi
ng

Theactoft
hrowi
ngandcat
chi
ng

Theactofhi
tt
ingandki
cki
ng.

Page8of8
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

CHAPTER2:
.WHATI
SAGOODHEARTRATEDURI SE,
NGEXERCI REST,
ANDMAXI
MUM

2.
1.Car
diovascul
arexer
cisesandr
unni
ngi
ncr
easeaper
son'
shear
t
r
ate.

Al
owhear
trat
emeansaper
soncani
ncr
easet
hei
ntensi
tyoft
hepr
ocess,
wher
easahi
gh
hear
trat
ecanbedanger
ous.

Asar
ule,
adul
tsusual
lyhav
ear
est
inghear
trat
ebet
ween60and100beat
spermi
nut
e
(
bpm)
.Whent
her
est
inghear
trat
eisl
ow,
thehear
tfunct
ionsmor
eef
fi
cient
lyandt
he
car
diov
ascul
arf
it
nessi
sbet
ter
.Forex
ampl
e,awel
l-t
rai
nedat
hlet
e'sr
est
inghear
trat
eis
usual
lyar
ound40beat
spermi
nut
e.

Checki
ngy
ourpul
sewi
tht
wof
inger
sist
hesi
mpl
estandol
destwayofdet
ermi
ningy
our
r
est
inghear
trat
e.Wheny
ouf
eely
ourpul
se:

Beat
spermi
nut
e=numberofbeat
sin15secondsx4.

I
naddi
ti
ont
oage,
fit
nessl
evel
s,smoki
nghabi
ts,
car
diov
ascul
ardi
sease,
emot
ions,
and
bodysi
ze,
var
iousf
act
orscani
nfl
uencehear
trat
e.

2.
2.Whati
sRest
ingHear
tRat
e?

I
ngener
al,
adul
tshav
ear
est
inghear
trat
eof60t
o100beat
spermi
nut
e(bpm)
.Hav
inga
l
owr
est
inghear
trat
eindi
cat
esbet
tercar
diov
ascul
arf
it
nessandbet
terhear
tfunct
ion.An
at
hlet
ewi
thgoodt
rai
ningmi
ghthav
ear
est
inghear
trat
eofar
ound40beat
spermi
nut
e.

Pl
acey
ourt
wof
inger
sei
therony
ourwr
istoront
hesi
deofy
ourneckt
ofeely
ourpul
se
andmeasur
eyourr
est
inghear
trat
e.I
fyourpul
sef
eel
srapi
d,y
oushoul
d:

Cal
cul
atet
hebeat
spermi
nut
ebymul
ti
ply
ing15secondsby4.

Ar
unni
ngt
argethear
trat
eisdet
ermi
nedbyy
ourageandmaxi
mum hear
trat
e,whi
chcan
becal
cul
atedt
hef
oll
owi
ngway
:

Page9of9
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

Hear
tRat
eatMaxi
mum =220-YourAge.

Forexampl
e,30-y
ear
-ol
dcanhav
eamaxi
mum hear
trat
eof190.

Atl
east50t
o85%ofy
ourmaxi
mum hear
trat
eshoul
dbeuseddur
ingt
rai
ning.

Thehear
trat
emoni
torcanhel
pyoukeept
rackoft
hesel
evel
swhi
leexer
cisi
ng,
soyou
canpaceupi
fyourhear
trat
edr
opsbel
owt
hesel
evel
sorsl
owdowni
fyourhear
trat
e
r
isesabovet
hem.

Thepur
poseofhear
trat
etr
aini
ngi
stoi
ncr
easehear
trat
e.

Tr
aini
ngwi
thhear
trat
emoni
tor
susesbeat
spermi
nut
e(bpm)asagui
def
orhowf
asty
ou
shoul
drun,
andzonesar
ebasedony
ourmaxi
mum hear
trat
e.

Ther
ear
e5di
ff
erentzonesl
ist
edbel
ow:

I
nZone1,
thehear
trat
eisbet
ween50and60%ofi
tsmaxi
mum.

I
nZone2,
thehear
trat
eisbet
ween60t
o70%ofi
tsmaxi
mum.

Zone3:t
hehear
trat
eisbet
ween70t
o80%ofi
tsmaxi
mum.

Zone4:t
hehear
trat
eisbet
ween80t
o90%ofi
tsmaxi
mum.

Zone5:t
hehear
trat
eisbet
ween90t
o100%ofi
tsmaxi
mum.

2.
3.BodyMassI
ndex“
BMI e,
”Scal

Al
thoughBMIi
susedt
odet
ectexcessbodyf
at,
itsaccur
acyi
sunknown.

Wecal
cul
atedt
heseval
uesusi
ngt
hef
oll
owi
ngf
ormul
a:

BMIi
scal
cul
atedaccor
dingt
othef
oll
owi
ngf
ormul
a:Wei
ght(
kg)di
videHei
ght(
m)x
Hei
ght(
m)=Obesi
ty.

Accor
dingt
otheBMIcal
cul
ati
on,
youwei
gh73kg./(
1.68m x1.
68m)=26f
orsomeone
whoi
s1.
68met
erst
allandwei
ghs73ki
logr
ams.Thi
sper
sonf
all
sint
otheOv
erwei
ght
cat
egor
y.

Page10of10
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

Thebodymassi
ndex(
BMI
)isoneoft
hemostcommonmeasur
esofobesi
ty.

BodyMassI
ndex“
BMI
”Scal
e
Under
wei
ght Nor
mal Over
wei
ght Obese

<18.
5 18.
5–24.
9 25–29.
9 30orgr
eat
er

Page11of11
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

2.
4.Descr
ipt
ionofFi
tnessandshapeMeasur
ement
s

Thi
sst
udyf
ocusedont
woar
easofeducat
ionali
nter
est
:shapeandmeasur
ement
s,as
ment
ionedpr
evi
ousl
y.Push-ups,
one-mi
nut
esi
t-ups,
aten-met
ershut
tl
espr
int
,a
st
¬¬andi
ngl
ongj
ump,
standi
nghi
ghj
ump,
a50-met
err
un,
andanendur
ancer
unwer
e
amongt
hecr
it
eri
ameasur
edwi
thi
nthespaceoff
orm.

Thev
ari
abl
escal
cul
atedbel
owt
hemeasur
eassessment
,ont
heot
herhand,
incl
uded

Al
lowonest
udentt
obet
est
edatat
ime

2.
5.Push-up

Equi
pment
:Fl
oormat
,amet
ronome(
oranaudi
otape,
cl
appi
ng,
drums)
.

Begi
n:Asast
art
ingpoi
nt,
youshoul
dper
for
m ar
egul
ar
war
m-up.Li
eony
ourbacki
napl
ankposi
ti
on.Puty
our
handsandt
oesdownont
hef
loorandbegi
ntodot
he
exer
cise.

Fi
gur
e1-Push-up
Pr
ocedur
e:Asubj
ectmai
ntai
nsast
rai
ghtbackandknees
whi
lel
ower
inghi
sorherbodyt
omeett
hesi
deofapar
tnerorunt
ilt
heel
bowsar
eata90-
degr
eeangl
e,bef
orer
etur
ningt
othest
art
ingposi
ti
onwi
tht
hear
msext
ended,
whi
lst
mai
ntai
ningast
rai
ghtbackandknees.

Scor
ing:Asar
esul
toft
hisact
ion,
thescor
eisat
tempt
edi
ndef
ini
tel
yorunt
ilt
heper
for
mer
i
sunabl
etodosoi
nar
hyt
hmi
cmanner
.

Cont
rol
:Push-upsar
eti
medonapendul
um orot
herdev
icewi
thaf
ullpush-upoccur
ri
ng
ev
eryt
hreesecondsbasedonapendul
um orsi
mil
ardev
ice.

Page12of12
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

2.
6.TheOneMi
nut
eSpeedSi
t-Ups

Equi
pment
:Fl
oormat
,met
ronome(
oraudi
otape,
clappi
ng,
drums)

Begi
n:Thet
estsubj
ectshoul
dbei
nasupi
ne
posi
ti
onont
hef
loorwi
thkneesbentata45-
degr
eeangl
e.Thef
inger
sshoul
dbebehi
ndt
he
headandi
nter
locked,
andf
eetshoul
dbe30cm
apar
t.Bygr
aspi
ngt
hei
ndi
vidual
'
sankl
es,
keepi
ng
t
heheeli
ncont
actwi
tht
hef
loor
.Ast
hei
ndi
vidual
Fi
gur
e2-TheOneMi
nut
eSpeedSi
t-Ups ascends,
inst
ructt
hem t
oexhal
e.

Pr
ocedur
e:Thesi
t-upsar
edonebyhav
ingt
hest
udent
spl
acet
hei
rhandsbehi
ndt
hei
r
headsandr
aiset
hei
rupperbodi
est
othepoi
ntt
hatt
hei
rel
bowst
ouchwi
tht
hei
rknees.

Scor
ing:I
nonemi
nut
e,t
hei
ndi
vidualper
for
msasmanyacor
rect
lyasmanysi
tupsas
possi
ble.

Cont
rol
:Thest
udent
scont
inuet
odosi
t-upsunt
ilt
heone-mi
nut
eti
mel
imi
thaspassed.
Thenumberoft
imest
heel
bowst
ouchedt
hekneei
susedt
ocal
cul
atet
henumberofsi
t-
upsf
oreachst
udent
.Theschol
ars'
tummycr
unchsuccessi
sai
dedbyt
heassi
stant
keepi
ngt
hei
rfeetont
hef
loor
.

2.
7.TheShut
tleRun

Fast
erof2at
tempt
stocompl
etea4x10M shut
tl
erun

Thi
stesti
sameasur
eofgener
alspeed,
agi
li
tyandcoor
dinat
ion

Equi
pment
:3conesor3beanbagsandat
ent
h-of
-a-
secondst
opwat
cht
agt
hespacedesi
gnat
edf
ort
he
shut
tl
erunshoul
dal
lowf
orr
unni
ngont
heopposi
tesi
de
oft
hemai
nli
ne.

Begi
n:Att
hest
art
,thepar
ti
cipantshoul
dli
efacedown
wi
thhi
shandsont
heedgesofhi
schestand,
the
Fi
gur
e3-Shut
tl
eRun

Page13of13
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

f
oreheadshoul
dbeont
hest
art
ingl
ine.

Pr
ocedur
e:Att
hesi
gnal
,thepar
ti
cipantj
umpsupandspr
int
stenmet
erst
othel
ane,
picks
upapi
eceofconebef
orer
etur
ningt
othest
art
ingpoi
nt.Thepar
ti
cipantpl
acest
he
t
ransf
err
abl
econeont
hef
loor
,pi
cksupanot
hercone,
andr
etur
nst
other
oadt
enmet
ers
away
.

Scor
ing:Theconesorbeanbagsmustnotbehur
ledi
ntheopposi
tedi
rect
ionoft
hel
ines.
Scor
esar
ecal
cul
atedt
othet
ent
hofasecond.

Cont
rol
s:Thepar
ti
cipant
sshoul
dbewear
ingapai
rofsneaker
sori
nbar
efoot
.Pr
iort
othe
st
art
,ar
eadysi
gnali
sgi
ven.Twot
ri
alsar
eper
mit
tedwi
thar
easonabl
eamountofr
esti
n
bet
ween,
andt
hebestt
ri
ali
sregi
ster
ed.Whendemonst
rat
ingt
hist
ri
al,
iti
scl
eart
hat
mov
ingt
hef
eetqui
ckl
ytost
opandst
artanewr
out
eisv
eryef
fect
ive.

Fr
equent
ly,
twosubj
ect
sar
etest
edsi
mul
taneousl
y.Thet
estr
equi
resr
unni
ngbackand
f
ort
hbet
weent
wopoi
ntst
enmet
ersapar
t.Thi
smet
ri
cassessest
heact
ivi
ty'
sspeedand
l
ight
ness.

Test
ing:Her
e'swhaty
oudo:

Mar
ktwot
en-met
erpar
all
ell
inesandposi
ti
on3conesor3beanbagsorsi
mil
ari
tems
behi
ndoneoft
hel
inesasasi
gnal"
Ready?"“
Offyougo!
”Thest
udentspr
int
stot
hecones,
gr
absone,
ret
urnst
othest
art
ingl
ine,
placest
heconebehi
ndt
hel
ine,
spr
int
sbackt
othe
secondcone,
andspr
int
sbackacr
osst
hest
art
ingl
ine.

Makecer
tai
nthatpar
ti
cipant
sunder
standt
hesi
gni
fi
canceofcr
ossi
ngt
hel
ine.

2.
8.50Met
erRun

Equi
pment
:Conemar
ker
s,
smoot
handcl
earsur
faceofat
l
east70met
ers,
mar
kingsofa
st
artandf
ini
shl
ines,
measur
ingt
apeordesi
gnat
ed
Fi
gur
e450Met
erRun cour
se,
stopwat
ch,
andst
art
ing

Page14of14
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

f
lag

Begi
n:St
artwi
thonef
ooti
nfr
ontoft
heot
her
,inast
ati
onar
yst
andi
ngpost
ure(
hands
mustnott
oucht
hegr
ound)
.At
hlet
esshoul
dbeadv
isednott
osl
owdownbef
oret
hey
cr
osst
hef
ini
shl
ineatt
heendoft
hei
rrace.Dur
ingt
hest
art
ingpr
ocess,
thef
rontf
oot
mustbeposi
ti
onedbehi
ndt
hest
art
ingl
ine.I
tismandat
oryf
ort
hest
art
ert
osayt
he
f
oll
owi
ngwor
dsont
hest
artl
ine:"
Ready,
set
,go.
".

Scor
ing:Thest
udent
'sscor
eisdet
ermi
nedbyt
heamountoft
imet
hathasel
apsed
bet
weent
hest
artsi
gnalandt
hest
udent
'sar
ri
valatt
hef
ini
shl
ine.

Cont
rol
:Thest
art
eri
sinst
ruct
edt
odr
opt
hef
lagbysay
ing"
ready
,set
,go.
"Thest
udent
woul
dthenspr
intf
if
tymet
ersasqui
ckl
yasheorshecan.Theyar
etol
dtokeepr
unni
ngas
har
dast
heycanbef
orer
eachi
ngt
hef
ini
shl
inebyatl
eastf
ivemet
erst
oav
oidmaki
ngt
he
mi
stakeofsl
owi
ngdownsl
ight
lybef
oret
hear
ri
valatf
ini
shl
ine.

2.
9.Endur
anceRun/Wal
k

Equi
pment
:St
opwat
ch,
smoot
handl
evelmar
ked200m or400m.t
rack,
paperandf
lagpenci
l.

Begi
n:Par
ti
cipant
sshoul
dbei
nst
andi
ngposi
ti
on.Thest
art
er'
s

Equi
pment
:St
opwat
ch,
smoot
handl
evelmar
ked200m or400m.t
rack,
paperandf
lagpenci
l.

Begi
n:Par
ti
cipant
sshoul
dbei
nst
andi
ngposi
ti
on.Thest
art
er'
sinst
ruct
ionsar
etodr
op
t
hef
lagwer
e‘r
eady
,set
,go'
.
'

Thecor
ner
sofasquar
ewi
thf
if
ty-met
er-l
ongsi
desar
emar
kedwi
thmar
ker
sfort
he
endur
ancer
un,
andt
hest
udentshoul
dcov
ert
heent
ir
etwohundr
edmet
ers.

Foreachagegr
oup,
student
sar
einf
ormedhowmanyl
apst
heymustcompl
eteont
he200
-met
ert
rack.

Ages6-9,
4laps(
800met
ers)

Page15of15
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

Ages10-12,
8laps(
1600met
ers)

Ages13-17y
ear
sol
d,12l
aps(
2400met
ers)
.

Ages18+,
15l
aps(
3000met
ers)

Scor
ing:Thet
imeel
apsedbet
weent
hest
artsi
gnalandt
her
unner
'schestpassi
ngt
he
f
ini
shi
ngl
inei
sregi
ster
edt
othesecond.

Cont
rol
s:Subj
ect
scanbegi
nineachoft
hef
ourcor
ner
soft
hesquar
e,wher
eat
imeri
s
pl
aced.Theev
aluat
ioni
sconduct
edi
nat
hlet
icshoes.Upt
oei
ghtr
unner
scanbet
imedby
at
imer
.

Ev
ery
onewhocompl
etest
hist
askmustr
unt
hesamenumberofl
aps.I
ndi
vidual
sshoul
d
beencour
agedt
ocompl
etet
hedi
stancei
ntheshor
testamountoft
imepossi
blewhi
le
al
sobei
ngadv
isedt
hatt
heycanwal
korst
opandr
esti
fnecessar
y.

2.
10.St
andi
ngLongJump(
BroadJump)

Pur
pose:Thi
sisat
estt
odet
ermi
nehowpower
fult
hel
egs
ar
eatexpl
odi
ng.

Equi
pmentr
equi
red:Measur
ementt
apef
ort
hej
umps,
non
-sl
ipf
loor
ingf
ort
akeof
f,andasof
t-l
andi
ngar
eaar
e
r
equi
red.

Descr
ibet
het
estpr
ocedur
eforst
andi
ngl
ong

Theat
hlet
est
andssl
ight
lyapar
tfr
om t
hel
ineont
hegr
ounddur
ingt
heSt
andi
ngLong
JumpTest(
BroadJump)
.Wi
that
wo-f
oott
akeof
fandl
andi
ng,
thear
msar
eswung
backwar
dsandt
hekneesf
lexedf
orf
orwar
dmot
ion.I
nthi
scase,
thesubj
ectt
ri
est
ojump
asf
araspossi
ble.Pr
epar
eyourbodyf
orexer
cisebyper
for
mingast
andar
dwar
mup.

I
nthe2021Col
legePr
otest
ingday
s,551pl
ayer
stest
edwi
thanav
eragej
umpof295.
4cm.

Page16of16
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

2.
11.St
andi
ngHi
ghJump(
ver
ticalJump)

Dur
ingt
hist
est
,thecl
ienti
smeasur
edf
ort
hehei
ghtt
hatheorshe
canj
umpdur
ingaj
umpt
estt
odet
ermi
nel
owerl
imbexpl
osi
ve
power
.

Youwi
llneed:ameasur
ingt
apeoramar
kedwal
l,
chal
ktomar
kthe
wal
l(or'
Ver
tec'
equi
pmentasshowni
nthepi
ctur
eadj
acent
).

Equi
pmentr
equi
red:measur
ingt
apeormar
kedwal
l,
chal
kformar
kingwal
l(or'
Ver
tec'
equi
pmentseeni
nthepi
ctur
eadj
acent
).

Descr
ipt
ion/pr
ocedur
e(seev
ari
ati
onsbel
owal
so)Wi
tht
hehandadj
acentt
othewal
l,
the
per
sonst
andssi
deway
stot
hewal
landr
eachesup.Whi
lekeepi
ngy
ourf
eetf
latont
he
gr
ound,
mar
korr
ecor
dthepoi
ntofy
ourf
inger
ti
ps.Reachi
ngupf
rom ast
andi
ngposi
ti
on
i
scal
ledt
hest
andi
ngr
each.

I
nor
dert
omar
kthehei
ghtoft
hej
ump,
theper
sonuseschal
kont
hei
rfi
ngert
ips.I
nor
der
t
ojumpv
ert
ical
lyashi
ghaspossi
ble,
theuserst
andsawayf
rom t
hewal
lwhi
leusi
ngbot
h
ar
msandl
egst
oassi
sti
npr
oject
ingt
hebodyupwar
ds.Thehi
ghestpoi
ntoft
hej
ump
shoul
dbet
ouchedwi
tht
hewal
l.Scor
eiscal
cul
atedbyt
hedi
ff
erencebet
weenst
andi
ng
r
eachandj
umphei
ght
.Recor
dingi
sbasedont
hebestt
hreeat
tempt
s.

Di
stancei
susual
lyr
ecor
dedast
hej
umphei
ghtwhenscor
ing.Basedonobser
vat
ionsof
t
est
ingr
esul
tsov
ert
ime,
wer
ankedadul
tsaccor
dingt
othet
abl
ebel
ow.You'
l
lgetabet
ter
i
deaofwhatahi
ghscor
eisbydoi
ngt
his.Her
ear
esomeexampl
esofv
ert
icalj
umpt
est
s
t
ogi
vey
oumor
einf
ormat
ion.

Rat
ing Mal
es(
cm) Femal
es(
cm)

Excel
lent >70 >60

Ver
ygood 61-70 51-60

Abov
eav
erage 51-60 41-50

Page17of17
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

Bel
owav
erage 41-50 31-40

Poor 31-40 21-30

Ver
ypoor 21-30 11-20

<21 <11
Thet
estcanbeusedt
omeasur
ever
ti
calpowerdi
rect
ly,
andi
tisqui
ckandeasyt
ocar
ry
out

Ver
ti
calj
umpt
est
scanal
sobeper
for
medbyusi
ngspeci
ali
zedappar
atuscal
ledt
he
Ver
tec,
whi
chcanal
lowt
hej
umpert
omar
kthewal
lassoonast
hej
umppeaks.

Usual
ly,
indi
vidual
sper
for
mthev
ert
icalj
umpt
estbykneel
ingdownbef
orej
umpi
ng,
asa
count
er-mov
ement
.Ot
her
wise,
thet
estcanbedoneasasquatj
umpwi
thbentknees.

I
tisal
sopossi
blet
oper
for
mthet
estwi
thoutmov
ingt
hear
m(onehandonhi
p,t
heot
her
r
aisedabov
ethehead)i
nor
dert
oisol
atet
hel
egmuscl
esandr
educet
heef
fect
sof
v
ari
ati
onsi
nar
m coor
dinat
ion.

Addi
ti
onal
ly,
thet
estcanbeper
for
medei
therbyr
unni
nguporbyst
andi
ngupononel
eg,
orbyst
eppi
ngi
ntot
hej
ump,
dependi
ngont
hespor
t.Youcandet
ermi
net
hehei
ghtoft
he
j
umpbyhowmuchy
oubendy
ourkneesandhowef
fect
ivel
yyouusey
ourar
msbef
ore
j
umpi
ng.I
feacht
est
erusest
hesamej
umpmet
hod,
ther
esul
tswi
lldi
ff
er,
resul
ti
ngi
npoor
r
eli
abi
li
ty.

Page18of18
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

2.
12.St
adi
omet
er

Matorhar
dsur
face.

St
adi
omet
er:Measur
ingt
apewi
thal
engt
hoft
womet
ers,
mar
ker
s,shapesf
ort
he
sheet
,andpenci
lsSt
andi
nghei
ght
s

Equi
pment
:St
adi
omet
erwi
th90-degr
eesquar
epl
ast
icbaseandmet
ri
cmeasur
ing
t
ape

Landmar
k:I
t'
scal
ledt
hev
ert
exbecausei
tissi
tuat
edi
nthemostsuper
iorpar
toft
he
br
ainwi
tht
hev
isualpl
anehor
izont
al.

Post
ure:Subj
ect
sst
andst
rai
ght
,feett
oget
her
,wi
thbacksofheads,
heel
s,and
but
tockst
ouchi
ngt
hewal
lscal
e.

Techni
que:Theobser
verpl
acest
hesquar
eont
opoft
hesubj
ect
'sv
ert
exwhi
le
i
nst
ruct
ingt
hesubj
ectt
otakeadeepbr
eat
handst
ret
chov
ert
hehei
ght
oft
hesquar
e.

Pr
ocedur
ePar
ti
cipant
swear
ingbar
efeetorsocksshoul
dst
and
comf
ort
abl
y,heel
stoget
her
,wi
thf
eetpoi
ntedoutt
owar
dst
he
measur
ingt
ape.Asmuchaspossi
ble,
thesubj
ect
sbackshoul
dbe
st
rai
ght
enedt
hrought
heuseofr
oundedshoul
der
sandanadj
ust
ed
st
ance.

Themeasur
ershoul
dgent
lypul
lont
hemast
oidpr
ocessest
ohel
pthesubj
ectext
end
asf
araspossi
bleupwar
ds.I
tist
henr
ecommendedt
hatt
hesubj
ect"
takeadeep
br
eat
h"andai
m hi
ghi
nthi
srol
e.Whent
aki
ngt
hemeasur
ement
,thesubj
ecti
s
i
nst
ruct
edt
oleanonhi
sorherheadwhi
lehol
dingat
ri
angl
eagai
nstt
her
ibbon.I
tis
r
ecommendedt
haty
out
aket
hemeasur
ementt
othenear
est0.
5cent
imet
er.

Appendi
ces Page19of19
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

Cont
rol
s:Pl
acet
hemeasur
ingt
apeagai
nstawal
lwi
thi
tszer
opoi
ntagai
nstt
he
concr
ete.Toi
nst
allt
hispi
ece,
ther
emustbespacewi
thoutbaseboar
dedgi
ng,
and
t
her
eshoul
dbeahar
dfl
oorbeneat
hit
.Ensur
ethatt
hesubj
ectdoesnotl
if
tthei
rheel
of
fthegr
ound.Pr
ovi
dingeasi
lyv
isi
blepl
acesf
orpeopl
etopl
acet
hei
rfeetmaybe
achi
evedbyt
api
ngst
ri
psont
hef
loor
.

2.
13.Bal
anceorSpr
ingScal
e

Equi
pment
:Wei
ghtscal
esorbal
ancescal
es.

Techni
que:Ont
hescal
epl
atf
orm,
thesubj
ectwear
s
onl
ybasi
ccl
othi
ng.Wei
ght
smustber
egi
ster
edt
othe
near
est0.
1ki
logr
am.
Fi
gur
e5-Spr
ingScal
e
Pr
ocedur
e:St
andi
ngi
nthecent
eroft
hescal
epl
atf
orm andr
emai
ningasst
il
las
possi
blei
sadv
ised.Par
ti
cipant
sar
eencour
agedt
owearl
ightgy
m cl
othes.I
tis
i
mpor
tantt
odi
str
ibut
ethewei
ghtev
enl
yonbot
hsi
des.Ensur
ethewei
ghti
smeasur
ed
andr
ecor
dedt
othenear
est0.
1ki
logr
am.

Equi
pment
:Bal
anceorSpr
ingScal
e.

Todet
ermi
net
hesubj
ect
'swei
ght
,thesubj
ectst
andsi
nthecent
eroft
hescal
e
pl
atf
orm,
wear
ingonl
ybasi
ccl
othi
ng.Thewei
ghti
stober
egi
ster
edt
othenear
est0.
1
ki
logr
am.

I
nor
dert
owei
ghani
ndi
vidual
,theyshoul
dwearl
ightgy
m cl
othi
ngandshoul
dst
andi
n
t
hecent
eroft
hescal
epl
atf
orm andr
emai
nasst
il
laspossi
ble.

Ther
eshoul
dbeanev
endi
str
ibut
ionofwei
ghtonbot
hsi
des.Thewei
ghtshoul
dbe
measur
edandr
ecor
dedt
othenear
est0.
1ki
logr
am.

Appendi
ces Page20of20
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

Met
ri
cTape

Fi
gur
e6-Met
ri
cTape

Mar
ker
s,sheetf
ormsandpenci
ls

Appendi
ces Page21of21
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

SNUComposi
teGr
owt
h&Fi
tnessRecor
d

/
School
/Col
lege: Locat
ion: Gender
: M/F: Dat
e:
/
22

Body
Ski
nfol
d(Body Endur
anc Not
St
ruct
ur Gi
rt
h Fi
tnessPer
for
mance Spr
int
St
ruct
ure) er
un e
e
S.No

Nam

11&

14+
e

ngLong

gh

10,

13,
ar

ngHi
eRun
Subscapul

ac

50m.Run

1600M.(

2400M.(
i

PushUp
ail
ege

ceps
ght

andi

andi
ceps

ceps

l
ght

tUp

Jump

Jump
Sopr

Shut
l

f
Wei
Age
Col

Cal

12)

up)
i
Hi

Bi

Bi
Tr

Si

St

St
1

10

11

12

13

Appendi
ces Page22of22
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

14

15

16

17

18

19

20

21

22

23

24

25

Appendi
ces Page23of23
 Phy
sicalEducat
ion,
Heal
th&Spor
ts

CHAPTER3:
.

Bi
bli
ogr
aphy Page24of24