ACKNOWLEDGEMENT

I would like to express my special thanks of gratitude to my

Physical Education teacher “Mr. Sanjit Sarkar” who gave me
the golden opportunity to do this wonderful project on the
topic “Badminton”, which also help me in doing a lot of
research and I came to know about so many new things. I am
really thankful to them. Secondly, I would also like to thank
my parents and friends who helped me a lot in finishing this
project within the limited time.

...........................
Date: Sing of Student
 TOPIC
A PROJECT ON
“YOGA”
 SUKHASANA
Procedure:
1. Sit on the ground or the mat with legs stretched out in front
of you and keep the spine straight. Place the hands on the
thighs with elbows bent. Take a few breaths here and
connect the breath with the body.
2. Inhale and fold the legs. Fold the right foot under the left
thigh. And fold the left foot under the right thigh.
3. Cross the legs at the mid shins, and not at your ankles.
Your pubic bone and the cross of your shins should be in
one line.
4. Keep your ankles flexed a little so that your feet are on their
outside edges, perpendicular to the floor.
5. The soles of your feet face to the sides and your toes
should face forward.
6. Keep the head, neck and back straight. Draw your abdomen
softly inward and upward.
7. Place the hands on the knees in any mudra depending on
the pranayama at practice, or if this posture is only to relax
then one could place the palms one over the other close to
the navel.
8. Stay here focusing from the centre of the body, which is the
navel and raising the back and the spine upwards and belly
inwards and upwards. Remain for as long as the pranayama
practice demands or as per the comfort of the body.
9. Slowly relax the back and bring the legs stretched out in
front of you and come in Dandasana and relax for a few
breaths if required.
 Benefits:

 Helps to improve concentration.

 Helps the spine to align itself due to which the shoulders
come into a proper position naturally and hence provides
you with a good posture.
 Helps in reducing stress and anxiety
 It is good for the body's stability, strength and mobility and
also helps to strengthen the lower half.
 It has a relaxing effect on the mind and body which is
helpful in reducing stress and anxiety.
 Improves focus and automatically makes you more
attentive.
 It strengthens the back muscles and improves the overall
body posture.
 Lengthens the spine and back muscles.
 Enables the blood flow towards the stomach and
felicitates better digestion and assimilation of the
nutrients.
 Stretches the external part of the knees which becomes
stiff after sitting for long hours.
 Helps to broaden the chest and collar bones.
 Improves blood circulating
 Helps in weight loss if practiced while eating food.
 Helps to improve one's sense of mind.
 Helps to grow height in kids.
 Is helpful for people with stiff or rigid body type 
Contraindications:

 Backache: Individuals who are experiencing backache

shouldn’t stay in this position for more than 5 mins.
 Arthritis in Knees: Someone with severe arthritis would
find it difficult to sit on the floor as there would be too
much pressure at the knees. In such cases, this pose
can be avoided or try modifications.
 Knee Surgery: Sukhasana should be avoided by
individuals who have undergone knee replacement
surgery. They should take the advice of their doctors
before doing so with this practice.
 Spine Issues: Any issues related to the spine or spinal
disc problems.
 Sciatica: Someone who suffers from sciatica related to
the sciatic nerves should avoid Easy Pose (Sukhasana)
as the sciatica nerve can get pinched.
 Migraine / Anxiety: This pose is practiced with the eyes
closed and for longer periods, hence those suffering
from severe migraine or have anxiety issues may find it
difficult to remain in this pose with eyes closed. It is best
to master other simpler yoga poses for relieving
migraine and anxiety related health issues before
attempting to practice Sukhasana.
 Weak Digestion: Someone suffering from a weak
digestive system may also find it challenging to close
eyes in Easy Pose. It is advisable to practice other yoga
poses to relieve weak digestion before attempting Easy
Pose with eyes closed.
 TADASANA
Procedure:
1: After standing join the heels and toes and raise the
arms up the knees can also be left open according to
the width of Shoulders
2: Palm should be upward and eyes should be looking
straight. Take the breath in.
3: Then raise the heels and lay your weight on the toes.
4: Pull the body up and after sometime take the body
down while breathing out. Repeat it for 10 to 15 times.
Benefits:
 Deep breathing while practising Tadasana provides

strength and expansion to the lungs.

 Practising yoga can offer benefits for your emotions,

mood, and mental health.

 Highly recommended for teenagers, it is the best

exercise to increase height.

 Tadasana is great for regulating the menstrual cycle in

women.

 It develops and activates the nerves of the entire body.

 Also, getti ng you started, the mountain pose helps to

remove lethargy from the body.

 Focusing on your breath, thoughts, and body while

practising Tadasana enhances awareness of the present

moment and promotes mental clarity.

 Contraindications:
 Stand straight and solid, and put your legs
somewhat separated, with your hands hanging
nearby your body.
 Make your thigh muscles firm and lift the kneecaps
and make sure that you do not tighten or harden
your belly or any other part while performing the
pose.
 Reinforce the internal curves of your inward lower
legs as you lift them.
 Try envision a surge of white light (vitality) going
through your lower legs, up to your internal thighs,
crotch, spine, neck, as far as possible up to your
head. Tenderly turn your upper thighs internal.
Stretch the tailbone to such an extent that it is
towards the floor. Lift the pubis with the end goal
that it is nearer to the navel.
  Now, look slightly in upward directions.
 Then take in and extend your shoulders, arms, and
chest upwards. Raise your foot sole areas, ensuring
your body weight is on your toes.
 Feel the stretch in your body appropriate from your
feet to your head. Hold the posture for a couple of
moments. At that point, where you feel complete
breathes out and get tired.
 Increase the stretch timing from the beginning 10
seconds to 40 seconds.
 Padmasana
Procedure:
 Sit on the floor and stretch the legs.

 Now hold the right leg in both the hands, fold the legs
slowly and place it on the left thigh.

 Make sure that the feet touch the navel.

 Likewise fold the left hand, hold it with both the hands and
place it on the right thigh close to the other.

 At this point both the knees should touch the floor and the
foot should face upwardly. The spinal cord should be
straight at this point.
Benefits:
 Padmasana is the highly preferred asana by yoga
practitioner for increase the focus of mind and
concentration.
 It helps Calms the brain.
 It increases the hungry
 Helps to relax the body
 It stretches the ankles and knees
 Helps to stimulate the abdomen, spine and bladder
 This asana is the base for all asana and it strengthens the
hip and knee joints of the female and can get painless
peaceful mind.
 The unwanted fat will be reduced in hip and the thigh.
 It stretches the spine.
 This is the easiest asana which can be done by all the age
group of men and women they can get benefits of all
asana.
Contraindications:

 Not to be done if there is any form of knee injury.

 Not to be done if there is any form of injury in the
ankle or calf.
 Not to be done if suffering from any back or spine
discomfort.
 If suffering from sciatica infections or weakness in the
sciatic nerves.
 Never does this pose without practicing some
stretches for the legs and the spine.
 SHASHANKASANA
Procedure:
1. Sit in the vajrasana with palms on the knees.
2. Raise your arms up. Stretch upwards from the trunk.
3. Then keeping the arms straight, lower your body towards
the floor. Rest your hands on the floor. Then try to touch
either the forehead or the crown of the head on the floor.
Ensure that your elbows are straight.
4. Close your eyes and maintain the pose for three to five
breaths.
5. To come out of the asana, first, lift your head off the floor,
then raise the body and hands up. Slowly bring the hands
down and rest them on the knees, come out
of vajrasana and sit in a relaxed manner.
Benefits:
 Organelles that have been effective in the area.

 It strengthens the kidneys and stimulates their functions.

 It stimulates the functionality of the Pituitary, pineal,

thyroid, and parathyroid glands.

 Shashankasana plays an important role in treating disorders

of the gastrointestinal tract and reduces the excess fat in
the abdomen and waist.

 This asana is the best remedy to cure constipation and

controlling diabetes.
Contraindications:
1. For people who are suffering from any kind of back or neck
issues, this asana should be performed only after the go
ahead from an experienced practitioner.
2. If you had or are recovering from an abdominal injury,
avoid the Rabbit pose as it puts pressure on abdominal
muscles.
3. People with issues like Arthritis, Sciatica or knee injuries
should be careful while adding this asana to their yoga
practice.
 NAUKASANA
Procedure:
1. First lie down flat on your yoga mat, with your feet
together and your arms on the sides.
2. Keep your arms straight and your fingers outstretched
towards your toes.
3. Start Inhaling and as you exhale, lift your chest and
feet off the ground, stretching your arms towards your
feet. Feel the tension in your stomach area as the
abdominal muscles contract.
4. Let the weight of your body rest entirely on the
buttocks. Make sure your eyes, finger and toes are all in
one line. Hold your breath and remain in this position for
a few seconds.
5. Now exhale slowly as you bring the body down to the
starting position and relax. You can perform 3-4
repetitions daily but do not overdo it.
Benefits:
1. Naukasana strengthens the abdominal muscles.
2. It strengthens the muscles of the arms, thighs and
shoulders.
3. It improves the health of all organs in the abdomen
especially the liver, pancreas and kidneys.
4. It helps in regulating blood flow at sugar level.
5. It toughens muscles of neck, shoulder and the legs.
6. The stretching, compressing and relaxation of the
abdominal region involved with Naukasana is a really
good and effective way of burning belly fat if practiced
on a regular basis.
7. The stimulation while performing the pose helps
improve and regulate your digestion, including
alleviating excessive gas and easing constipation.
8. Most importantly it acts as a distress tool, keeping
your mind free and peaceful.
Contraindications:

1. Asthma and heart patients are advised not to practice

Naukasana.
2. If you have low blood pressure, severe headache
and migraine, you must avoid this yoga pose.
3. People suffering from chronic diseases or spinal
disorders are advised not to practice this yoga pose.
4. Women should avoid it during pregnancy.
 VRIKSHASANA
Procedure:
1. Choose a point in front of you and maintain your gaze on it
throughout the practice. This helps to maintain the balance. 
2. Bend your right leg and transfer the weight of your body on
the left leg.
3. Using your hand, place the right foot on the left inner thigh
bringing the right heel at the root of the left thigh. Keep the
toes pointing downwards. The foot presses against the thigh
and the thigh against the foot.
4. Once you secure the balance, slowly raise your arms over the
head and join both of your palms. Keep the arms straight,
elbows slightly bent and stretch your body in the upward
direction.
5. Relax in the pose. Feel each and every breath coming in and
going out of the body. Stay in the position for 20 – 30 seconds
breathing normally.
6. To come out of the pose separate the palms and lower the
arms. Next, gently take the right foot away from the thigh.
Straighten the right leg and come back to starting position.
7. Repeat the same steps from the other side of the body by
changing the position of legs. Practice for the same duration
of time on each leg.
Benefits:
1. This asana improves the sense of balance and
harmony in the life.
2. It is helpful in enhancing the memory,
concentration and other cognitive capacities of the
mind and mental health.
3. Stabilizes the nervous systems and calms the mind
by relieving anxiety and stress
4. Brings the best possible neuro muscular co
ordination
5. Improves the strength and flexibility of the major
joints of the legs and arms such hip ,knee  ankle
and shoulder, elbow joints respectively.
6. Improves postural health and relieves
asymmetrical conditions of the body
7. It is one of the best practices of hip opening.
8. Tones of the pelvic floors and abdominal muscles.
9. Quadriceps,calf muscles  of extended leg and
hamstrings of flexed knee are strengthened
alternatively in the pose.
10. Relieves back pain and increase the lung
capacity.
Contraindications:

1. Injury and Surgery: Being a hip opener, that also puts

pressure on the knees, ankle and shoulders, students
with any kind of injury related to these joints should
completely avoid this practice. Moreover, if students are
recovering from a recent surgery related to any part of
the joints mentioned above, or even related to a surgery
to any internal organ, then they should refrain from the
practice of this pose. However, using a chair, a block can
be considered, provided the student is comfortable with
balancing.
2. Ailment and Physical Strength: Since this pose
demands some basic strength in the muscles of the legs,
hips, and back, students with issues related to the
physical body should take it slow or even avoid this
practice. A few conditions like vertigo, a
migraine, arthritis in the hips or knees, history of a hip
replacement, or any other condition that is
contraindicated, should be considered during the practice
of Tree Pose. Additionally, those who are recovering from
a long disease or ailment and were confined to their bed
for long, then starting them with balancing poses like
these should be done with care and precaution.
3. Lack of Body-Breath Connections: Vrksasana
demands awareness and focus. Without proper
knowledge of body-breath connection, the practice may
bring disturbance in the energy levels and defeat the
purpose of the practice, completely. Hence, unless the
students are completely ready, they should not be
introduced to this practice. However, the easy Beginner
Tree Pose can be considered, with very clear
instructions.
 Conclusion
Yoga is the medicine for nearly every problem. As
you practice yoga, it does not only help you to improve
your physical body but also helps in maintaining your
inner peace and relaxing your mind. Thus, there is
nothing that yoga will not help. Moreover, yoga is not
just a one-day practice; it’s a lifelong commitment. The
more you practice yoga, the more you are benefited. If
you practice yoga daily you will enjoy a peaceful and
healthy lifetime. In the present Yoga has just become a
type of physical practice but it is a lot more. But, for the
further practice, you have to be perfect both physically
and mentally through the daily practice of yoga.
 TOPIC
A PROJECT ON
“GENERAL MOTOR FITNESS
TEST”
 600 YEARDS RUN AND
WALK
Descriptions:
Subjects were categorized as GMFCS Level I, II or III.
During the 600 Yard Walk-Run Test, subjects used the
assistive devices they required for community
ambulation. They walked and/or ran as fast as they
could without stopping until completing a distance of 600
yards along a circular path. Subjects were encouraged
to walk or run at a pace sustainable for the entire
distance. They could slow down but if they stopped for
more than five seconds the examiner ended the test. If
the subject stopped walking prior to 600 yards, the
distance completed and the time were recorded. If the
subject did not complete the distance within 15 minutes,
the test ended and the distance was recorded. Statistical
tests consisted of a One-way ANOVA with Turkey HSD
post hoc analyses to examine the difference between
GMFCS Level and walk-run times obtained for subjects
who were able to walk the entire 600 yards.
Purpose:
Reduced physical fitness in children with cerebral palsy
(CP) has received little attention. The 600 Yard Walk-
Run Test is easy to perform and has been used to
measure walking endurance and speed in children
without disability. A correlation between this test and
cardiorespiratory fitness in children with cognitive
disabilities has been demonstrated (Fernhall et al.,
1998). The Gross Motor Functional Classification
System (GMFCS) classifies the level of assistance
required for independent mobility in the community
(Palmisano et al., 1997). This study examined: 1) the
ability of children with CP to walk 600 yards and 2)
differences in walking speeds between GMFCS Levels I,
II and III.
 Barrow's Three-item General
Motor Ability Test
Barrow's Three-item General Motor Ability Test Motor
abilities play a very vital role in achieving apex position in
games and sports. Motor fitness involves speed, agility,
power, coordination, strength and so on. These components
of fitness are necessary for competing at top levels.

For measuring general motor fitness, the three-item test

battery of Barrow is used. In this test, a battery of three items
such as standing broad jump, zig-zag run and medicine ball
throw is used to measure the general motor ability of an
individual.

The details of administration of these tests are described

below:
 Standing long/broad jump
Purpose:
To measure explosive power of the legs. 
Equipment:
Measuring tape, non-slippery floor, mat 
Procedure:
(i) Stand behind marked starting line. 
(ii) Feet slightly apart
(iii) Swing your arms back and forth thymically
and bend the knees. 
(iv) The athlete takes off and lands using both
feet, arm swing and bend knees provide
forward drive. 
The subject attempts to land as far as
possible. 
(v) Landing on both the feet without falling
backwards. 
(vi) Three attempts are allowed 
Scoring:
The measurement is taken from taken offline to the
nearest point of contact on the landing (Back of the heels).
The best of three attempt is recorded and as per rating
scale grading is done. 
 Zig-Zag Run
Purpose:
To test power, speed, quickness and body control in
multiple planes of movement. The test also assesses
lower extremity control. 
Equipment: Measuring tape, two stop watches, five
cones 
Procedure: 
(i) Set up the path, which is 3 by 4.85 m and
marked with coloured tape on the floor, and
place cones in every corner. 
(ii) Subject stands behind starting line. On the
signal "Ready go" the subject start running in
zig-zag way. 
(iii) The subject runs one lap as fast as possible
around the zig-zag path. 
(iv) If the subject does not round all cones in
completing the one full lap. require him/her to rest and
then Retest is done. 
(v) Record the time to perform one full lap
around the path to the nearest tenth of 9 second
Scoring: Time taken to finish zig-zag run and as per the
norms grading is done.
Medicine Ball throw test 
Purpose:
To measure upper body strength and explosive power. 

Equipment:
Medicine ball for Boys 3 kg and for girls 1 kg,
measuring tape, safe place and an Assistant. 

Procedure: 
(i) Warm up thoroughly 
(ii) Stand with both feet behind a marked line 
(iii) Hold the ball overhead with two hands. 
(iv) Throw the ball as far as possible. 
(v) Take three attempts and record the best
score. 

Scoring:
Measure the distance covered by the subject and as per
the norms grading is done.
 P

Kraus Weber test

The six-item medical fitness test measures the
strength and flexibility of key postural (core)
muscles. The test consists of five strength challenges
and one general flexibility procedure. The Kraus-Weber
Tests do not require sophisticated equipment and are
easy to administer.

1.A simple sit-up with knees bent and feet planted

2.A sit-up with legs extended and not bent
3.Raising feet while lying on the back
4.Raising head, chest and shoulders off the ground
while lying on the stomach
5.Raising legs off the ground while lying on the
stomach
6.With knees straight, bending forward to touch the
floor
A simple sit-up with knees
bent and feet planted

Procedure
1. Lie on your back with bent knees and your feet
anchored.
2. Tuck your chin into your chest to lengthen the back
of your neck.
3. Interlace your fingers at the base of your skull,
cross your arms with your hands on opposite
shoulders, or place your palms down alongside your
body.
4. Exhale as you lift your upper body up toward your
thighs.
5. Inhale as you slowly lower yourself back down to
the floor.
Benefits:

Increased flexibility

Moving your spine helps to loosen up stiffness in your

spine and hips. Sit-ups make your hips and back more
flexible, which increases mobility and relieves tension
and tightness.

Core strength

Core strength is one of the biggest motivators for doing

sit-ups. By strengthening, tightening, and toning your
core, you reduce your risk of back pain and injuries.

Improved posture

Building a strong, solid core makes it easier to keep your

hips, spine, and shoulders in alignment, which helps to
improve posture.
 A sit-up with legs extended and not bent

Procedure
To perform a straight-leg sit-up, start in a sit-up
position. 
Then straighten your legs out.
Flex your abs and begin rolling up towards your legs
until you are in a seated position.
You don't have to go too far forwards with this exercise,
just high enough that your torso is upright at the top.

Benefits
If you do a sit-up with bent knees, you will have a
tendency to fall backwards because most of your body
weight is distributed towards your upper body, especially
in men. By straightening out your legs you distribute
more weight towards your legs, which will help you stay
balanced when you roll upwards into a sit-up.
 Raising feet while lying on the back

Procedure
1. Lying on your back with your feet straight ahead, flex
your foot to move your toes up 10 times.
2. You can do this one foot at a time or both together.
3. Repeat the ankle pumping at least once an hour.

Benefits

Improves blood flow

Elevating your legs can help improve blood flow in your
lower extremities due to gravity.

Lowers pressure
Elevating your legs can help lower the pressure in your
legs by allowing blood that has pooled to drain away.
 Raising head, chest and shoulders off the
ground while lying on the stomach

Procedure
Start by lying flat on your stomach with your hands to
your side.
Lift your head and upper body off of the ground by
using the muscles in your lower back.
Hold this position for 4-5 seconds and then lower
yourself back down.
Repeat 10-15 times.

Benefits
 Strengthens the spine.
 Stretches chest and lungs, shoulders, and abdomen.
 Tones the buttocks.
 Stimulates abdominal organs.
 Helps relieve stress and fatigue.
 Opens the heart and lungs.
 Raising legs off the ground while
lying on the stomach

Procedure
1. Lie on your back, legs straight and together. 
2. Keep your legs straight and lift them all the way up to
the ceiling until your butt comes off the floor. 
3. Slowly lower your legs back down till they’re just
above the floor. Hold for a moment.
4. Raise your legs back up. Repeat.

Benefits
In just 20 minutes of the exercise is considered helpful
to calm the nervous system and lower stress and
anxiety, if any. When blood circulation increases in the
body, it elevates the venous drainage, relieves tension
or fatigue from the legs, feet and even the hips.28
 With knees straight, bending
forward to touch the floor

Procedure
 This test involves sitting on the floor with legs
stretched out straight ahead. Shoes should be
removed. The soles of the feet are placed flat
against the box. Both knees should be locked
and pressed flat to the floor - the tester may
assist by holding them down. With the palms
facing downwards, and the hands-on top of each
other or side by side, the subject reaches
forward along the measuring line as far as
possible. Ensure that the hands remain at the
same level, not one reaching further forward
than the other. After some practice reaches, the
subject reaches out and holds that position for at
least one-two seconds while the distance is
recorded.

Benefits
It “can help maintain height and stability in one's spine and
decrease its susceptibility to injury.” Additionally, if you’ve
got healthy hamstrings, “Dr. Tambar” says this “directly and
indirectly contributes to spinal and pelvic stabilization.”
“Many people experience improvement in their back pain
with an increase in mobility and flexibility of their back and
hamstrings," he says.
 Conclusion
General Motor Fitness Test is developed for the youth talent
identification who could be trained for motor skills
development in specific sports, contribute towards increase
in sports participation and enhanced performance. Such a
test will surely be influential for the youth, particularly in
India where in 25.9 million students are enrolled in higher
education between the age of 18-22 which is second highest
in the world next to China with a world's third largest gross
enrolment ration (GER) of 17.9%.