PHYSICAL EDUCATION PRACTICAL

Practical-1:SAI KHELO INDIA

Fitness TEST
1. 50 M Dash. 600 M Run/Walk
3. Sit & Reach Test
4. Partial Curl Up
5. Push Ups (Boys)
6. Modified Push Ups (Girls)

1. 50 M Dash
i. Purpose: The aim of this test is to determine acceleration and speed.

ii. Equipment required: measuring tape or marked track, stopwatch, cone

markers, flat and clear surface of at least 70 meters.

iii. Procedure: The test involves running a single maximum sprint over 50
meters, with the time recorded. A thorough warm-up should be given,
including some practice starts and accelerations. Start from a
stationary standing position (hands cannot touch the ground), with one
foot in front of the other. The front foot must be behind the starting line.
Once the subject is ready and motionless, the starter gives the
instructions "set" then "go." The tester should provide hints for
maximizing speed (such as keeping low driving hard with the arms and
legs) and the participant should be encouraged to not slow down before
crossing the finish line.

iv. Results: Two trials are allowed, and the best time is recorded to the
nearest 2 decimal places. The timing starts from the first movement (if
using a stopwatch) or when the timing system is triggered, and finishes
when the chest crosses the finish line and/or the finishing timing gate is
triggered.

v. Target population: soccer other sports in which speed over a similar

distance is important.
vi. Reliability: Reliability is greatly improved if timing gates are used. Also
weather conditions and the
running surface can affect the results, and these conditions should be
recorded with the results- If possible,
set up the track with a crosswind to minimize the effect of wind

2. 600 M Run/Walk
i. Purpose: The aim of this test is to determine acceleration and speed.

ii. Equipment required: oval or 400m running track, stopwatch recording

sheets.

iii. Procedure:, The aim of this test is to complete the 600 meter course in
the quickest possible time. To start, all participants line up behind the
starting line. On the command 'go,' the clock will start, and they will begin
running at their own pace. Cheering or calling out the elapsed time is also
permitted to encourage the participants to achieve their best time.

iv. Scoring: The total time taken to run 600m is recorded.

v. Reliability: The reliability of this test would depend on practice and

pacing strategies and motivation level. There should be good reliability if
these issues are addressed.

vi. Advantages: Large groups can be tested at once, and it is a very cheap
and simple test to perform-

3. Sit and Reach Test

The sit and reach test was first propounded by Wells and Dillon in 1952. This test
is widely used as normal test of

flexibility.

i. Purpose: The sit and reach test is a significant test to measure the flexibility of
hip region including the

lower back and hamstring muscles. Generally it is noted that owing to the lack of
flexibility in this region
there is greater risk of injury. It is also entangled with lumbar lordosis
and lower back pain.

ii. Equipments Required:

iii. Sit and reach box or a makeshift ruler and a box may be used in
which zero mark can be adjusted for each
individual according to their sitting reach level because there is a
variation of lengths of individual‟s arms
and legs.

iv. Procedure:

First of all, shoes and socks should be removed. Then sit down on
the floor with legs stretched
out straight ahead. The soles of the feet should be kept flat against
the box. Both the knees should be locked and pressed flat to the floor.
An assistant may hold the knees down. Palms should be facing
downwards. Hands should be on the top of each other or side by side.
The individual, whose flexibility is to be measured, tries to extend his
both hands forward along the measuring line on the box as far as he
can extend. His fingertips of both hands should remain equal and at
the same level. He should not jerk or bounce to reach at maximum
distance. He should hold the full reach position for two seconds and
the score should be recorded. Generally in such tests warm up is not
allowed, however, the results can be obtained after a suitable warm
up. In case of sliding ruler or makeshift ruler the zero mark should be
at the fingertips. If it is not available or simple marking is there the
zero mark should be 9 inches before the feet.

v. Scoring:

The score is recorded to the nearest centimeter or half inch as the

distance reached by the fingertips of both hands.

vi. Advantages:

A It is a simple test to know the flexibility.

B It is an easy test to perform.
vii. Disadvantages: This test is good for flexibility of joints of
lower back and hamstrings and not related to the flexibility of other
joints of the body.
4. Partial Curl Up
i. Purpose:

The partial curl-up test measures abdominal strength and endurance,

important in back support
and core stability.

ii. Equipment required:

A flat, clean, cushioned surface, stopwatch, recording sheets, pen,

and a metronome
(or audio tape, drums).

iii. Procedure:

In this test the partner sits behind, the subject and cups the
subject‟s head in their hands. The starting position is with the arms
fully extended with fingers resting on the legs and pointing toward the
knees. The subject curls-up slowly; sliding the fingers along the legs
until the fingertips touch the knees, then back down again, until the
head touches the partner‟s hands. One complete curl-up is
completed every three seconds, and is continued until exhaustion
(e.g. the subject cannot maintain the rhythm or has reached the target
number for the test).

iv. Scoring:

The completion of one complete curl-up counts as one. Make sure

that the subject does not
"bounce" off the floor – only correctly performed curl ups should be
counted. The timer begins the test by
calling out the signal “ready? Go!”. The stopwatch is started at the
same time, and at the conclusion of one
minute the timer calls out "Stop” at which counting and the subject
stop.

v. Advantages:

This test is simple and quick to perform requiring minimal equipment,

and large groups may
be tested at once.
5. Push Ups (Boys)
i. Purpose:

The aim of this test is to determine upper body strength and endurance.

ii. Equipment required:

Floor mat, PACER d with push up track.

iii. Procedure:

start in the push-up position - with the hands and toes touching the floor,
the body and legs are in a straight line, feet slightly apart, and the arms at
shoulder width apart, extended and at a right angle to the body. Keeping
the back and knees straight, the subject lowers the body until there is a
9O-degree angle at the elbows, with the upper arms parallel to the floor. A
partner holds their holds at the point of the 90- degree angle so that the
subject being tested goes down only until their shoulder touches the
partner's hand, then back up. The push-ups are done in time to a
metronome or similar device with one complete push-up
every three seconds (1.5 seconds down and 1.5 seconds up,20 complete
push-ups per minute).The subject continues until they can do no more in
rhythm (has not done the last three in rhythm) or has reached the
target number of push-ups.

iv. Scoring:

Record the number of correctly completed push-ups that were performed

in time to the rhythm.

v. Advantages:

This test is easy and quick to perform

6. Modified Push Ups (Girls)

Purpose:
ii. Equipment required:

Floor mat, PACER d with push up track.

Procedure:
iv. Benefits of Modified Push-Ups:
There are many benefits to the Modified Push-Ups and just as many
reasons you should incorporate them into your workouts. Push-ups
are one of the best exercises anyone can do, but women especially!
All in one exercise, you get the benefit of toning your arms, chest,
shoulders, and core. Push ups tone up basically your entire upper
body all the while helping you to torch calories and reveal toned and
tight arms, shoulders, and abs. Here are just a few benefits of
modified push-ups:

Practical-2:

Asanas for each lifestyle disease.

(I) Obesity
Obesity is that condition of the body in which the amount of fat
increases to extreme levels. In other words,
obesity can be defined as „the condition when an individual
weighs 20 percent more than the ideal weight‟.

1. Vajrasana

Procedure: it is a meditative asana. Kneel down on the ground

with your knees, ankles and toes touching the
ground. Your toes should be stretched backwards. Now place
your palms of both your hands on the knees. The
the upper body should be straight. At this time, the breathing
should be deep, even and slow. Then expand your chest
and pull your abdominal portion inwards

1. It helps in reducing hip fat.

2. It enhances memory power.
3. It cures the problems related to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic muscles.
6. It removes postural defects.
7. It prevents hernia and gives relief from piles.
8. It is the best meditation asana for people suffering from
sciatica and sacral Infections.
9. It is helpful in curing dysentery, back pain and chest diseases
and also helpful for concentration.
10. It gives relief from constipation, acidity and increases
digestive process.

Contraindications:

1. A person suffering from joint pain should not perform

Vajrasana.
2. The individuals who have a spinal column problem should not
perform Vajrasana.
3. The individuals who have some difficulty in movement should
practice Vajrasana with a lot of care.
2. Trikonasana
Procedure: first of all stand with your legs apart. Then raise the
arms sideways up to the shoulder level. Bend the
trunk sideways and raise the right hand upward. Touch the
ground with your left hand behind your left foot. After some
time, do the same asana with the opposite arm in the same way.

Benefits:

1. It strengthens the legs, knees, arms and chest.

2. It helps in improving digestion and stimulates all the
abdominal organs.
3. It increases mental and physical equilibrium.
4. It reduces stress, anxiety, back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood circulation.
8. It is also helpful in reducing excess fat around the waistline.

Contraindications:

1. If you are suffering from diarrhea, low or high blood pressure,

back injury
or migraine, avoid the practice of it.
2. The individual having cervical spondylitis should not perform
this asana

(II) Diabetes
It is really a very dangerous condition. If diabetes is not controlled, it
can lead to renal failure, loss of vision, amputation of limbs and
cardiovascular diseases. Diabetes is such a disorder that is caused
sugar to build up in our stream instead of being used by the cells in
our bodies. In fact, our body uses a hormone (insulin) to control the
level of sugar in our blood. When our body does not produce
sufficient amounts of insulin or when insulin does not work properly,
diabetes occurs. It is of two types.

Type I: in this type, the pancreatic gland does not produce insulin.
Hence injection of insulin is required daily for its treatment.

Type II: in this type, the body does not produce sufficient amounts of
insulin or the insulin is produced sufficiently but it is not used
properly by the body.

1. Bhujangasana

Procedure: in this asana, the shape of the body remains like a snake
that is why it is called bhujangasana. In order to perform this asana,
lie down on the belly on the ground. Keep your hands near the
shoulders. Keep your legs close together. Now, straighten up your
arms slowly, raise the chest. Your head should turn backwards. Keep
this position for some time. Then get back to the former position. For
good re

Benefits:

1. It alleviates obesity.
2. It provides strength and agility.
3. It cures the disorders of the urinary bladder.
4. It cures the diseases of liver.
5. It improves blood circulation.
6. It makes the vertebral column flexible and thin.
7. It cures gas disorders, constipation and indigestion.
8. It strengthens the muscles of the hands.

Contraindications

1. This asana should be avoided by individuals who suffer from

hernia, back injuries, headaches and recent
abdominal surgeries.
2. Pregnant women should not perform this asana

2. Paschimottanasana

Procedure: Sit on the ground with legs forward. Then hold

the toes of your feet with the fingers of both hands.
Then breathe out slowly and try to touch the knees with your
forehead. After that breathe in slowly, raise your
head upwards and come to the prior position. Perform this
asana at least 10 to 12 times.

Benefits:

1. It takes care of gas trouble.

2. It prevents the early ossification of bones.
3. It is a good remedy for constipation.
4. It helps to overcome several menstrual disorders.
5. It gives relief in sciatica, backache and asthma.
6. It reduces obesity.
7. It is helpful in treating abdominal diseases.
8. It is helpful in curing skin diseases.
9. Vertebra becomes flexible and healthy.
Contraindications
1. If you are suffering from an enlarged liver of spleen or
acute appendicitis, you should never do this asana.
2. Avoid practicing this asana if you suffer from asthma or
any respiratory diseases. If you have any back or spinal
problem make sure that you perform this asana only under
expert guidance

(III) Asthma
Asthma is a disease of lungs in which the airways become blocked or
narrowed causing difficulty in breathing. In asthma, the airways also
swell up and produce extra mucus. It usually triggers coughing,
wheezing or whistling and shortness of breath.

1. Sukhasana

Procedure: Sit down with the legs straight in front of the body. After
that, bend the right leg and place the foot under the left thigh. Then
bend the left leg and keep the foot under the right. Place the hands on
the knees. Chin should be in. Keep the head, neck and back straight,
close the eyes. Relax your body.

Benefits:

1. It facilitates mental and physical balance without causing strain or

pain.
2. It stretches and lengthens the spine.
3. It calms your mind.
4. It enhances your condition of peace.
5. It reduces anxiety, stress and mental fatigue.
6. It helps in improving body posture.
7. It provides gentle massage to knees, calf muscles and thighs.
8. It spreads a sense of calmness throughout your body and mind.

Contraindications

1. If your knees and hips are injured or inflamed, you should avoid
practicing this asana.
2. If you have a slip disc problem, you should take proper care while
performing this asana.

2. Chakrasana

Procedure: In this asana, the figure of the body becomes like a

chakra, therefore, this asana is called chakrasana. First of all, lie
down on your back. Fix your hands firmly on the ground. Then raise
the middle portion of your body upwards. Raise it as high as
possible, so that your body is in a semi-circle position. Then
keep your head downwards between your hands. In the
beginning, keep this position for one minute and then after some
days of practice, do it for 3 to 5 minutes.

Benefits:
1. It cures back pain.
2. It cures any pain in kidneys
3. It is helpful in removing obesity.
4. It prevents the problem of hernia.
5. It stimulates the pituitary and thyroid gland.
6. It cures infertility, asthma and osteoporosis.
7. It gives relief from stress and reduces depression.
8. The semi-circular position makes the dorsal side of the body
stretch making the chest expand. Thus more fresh oxygen is
made available.

Contraindications

1. If you suffer from headache or high blood pressure you should

not perform this asana.
2. Don‟t perform this asana in case of shoulder impingement.
3. Do not perform this asana if you have tendonitis in the wrists.
4. Individuals who suffer serious spinal column ailments such as
cervical and lumbar spondylitis should avoid the practice of this
asana.

(IV) Hypertension
It means increased blood pressure. It has become a worldwide
health problem because a great number of people are facing the
problem of hypertension throughout the world. Though, it is a
fact that blood pressure increases with the advancement of age.
In yesteryears, hypertension used to be considered a middle-age
problem but Nowadays, youngsters also suffer from this problem
due to their faulty lifestyles.

1. Tadasana
Procedure: Stand up in an attention position. Lift your arms
upwards. Stretch your hands upwards. Raise your heels,
and come on your toes. Also pull your body upwards. After some
time breathe out slowly and come to the
previous position. Repeat the same exercise 10/15 times.

Benefits
1. It is helpful in developing physical and mental balance.
2. It reduces obesity.
3. It cures constipation.
4. It cures digestive problems.
5. It improves body posture.
6. It alleviates sciatica.
7. It is an excellent asana for those who want to enhance their height.
8. It is beneficial in treating hypertension.

Contraindications

1. If you have low blood pressure you should not practice this asana.
2. In case of headache or insomnia you should avoid the practice of
this asana.
3. Individuals, who suffer from blood circulation problems such as
faulty valves, should not perform this
asana.

2. Ardha Chakrasana

Procedure: Stand straight with both feet together. Hold your hips with
your hands. Bend backward without bending your knees with slow
inhalation. Remain in this pose for some time. Do it two to three
times.

Benefits

1. It helps to make ankles, thigh, shoulders, chest, spine and

abdomen strong.
2. It relieves stress and tension.
3. It improves digestion.
4. It cures menstrual disorders.
5. It cures pain in the legs.
6. It reduces fat in the waist and thigh.
7. It helps to alleviate upper back pain.
8. It relieves stress in the neck and shoulders.

Contraindications

1. Avoid this asana in case of hip or spinal problems.

2. Avoid practicing this asana if you have a peptic ulcer and hernia.
3. Avoid performing this asana if you have migraine, headache, low
blood pressure, diarrhea and insomnia.
4. Pregnant women should avoid doing this asana
(V) Back Pain

The pain which is felt in the back, usually originates from the bones,
joints, muscles, nerves, etc. It may be in the cervical, thoracic or
lumbar region. It may be spontaneous and can be chronic. It can be
constant, affecting one region or radiate to other parts such as arms,
hips or legs. It may give a burning sensation. Sometimes numbness
may be felt in the legs or arms. The affected persons are not able to
do their work smoothly and efficiently.
Back pain may result owing to bad personal health habits and
personal risk factors such as overweight, lack of
physical activity or exercise, excessive smoking, lack of flexibility or
undue stress on the back.

1. Ardhmatsyandrasana

Procedure: The left heel is kept under the right thigh and the right leg
is crossed over the left thigh. After that hold
the right toe with the left hand and turn your head and back to the
right side. In this position move the trunk sideways.
Then perform the same asana in the reverse position

Benefits:

1. It keeps the gallbladder and the prostate gland healthy.

2. It enhances the stretchability of back muscles.
3. It alleviates digestive ailments.
4. It regulates the secretion of adrenaline and bile and thus is
recommended
in yogic management of diabetes.
5. It is also helpful in treating sinusitis, bronchitis, constipation,
menstrual
disorders, urinary tract disorders and cervical spondylitis

Contraindications:

1. Women, who are two or three months pregnant should avoid

practicing this asana.
2. The individuals, who suffer from peptic ulcer, hernia or
hypothyroidism, should practice this asana only under expert
guidance.
3. The individuals who have the problem of sciatica or slipped disc
may benefit from this asana but they need
to take great care while doing this asana.

Contraindications:

1. Women, who are two or three months pregnant should avoid

practicing this asana.
2. The individuals, who suffer from peptic ulcer, hernia or
hypothyroidism, should practice this asana only under expert
guidance.
3. The individuals who have the problem of sciatica or slipped disc
may benefit from this asana but they need to take great care while
doing this asana.

2. Shalabhasana
Procedure:

In order to perform shalabhasana, lie down in a prostrate position.

Spread the thigh backwards. Hold
your fists and extend arms. Keep your fists under the thigh and then
raise your legs slowly as high as you can. For best results hold this
position for two or three minutes and then lower your legs slowly.
Repeat the same action for
three to five times.

Benefits

1. It alleviates lower back pain.

2. It helps in removing constipation.
3. It improves posture.
4. It stimulates abdominal organs.
5. It helps in relieving stress.
6. It provides relief to persons who have mild sciatica and slip disc
problem.
7. It strengthens the muscles of the spine, buttocks and back of the
arms and legs.

Contraindications

1. People with a weak spine should avoid the practice of this asana.
2. The individuals with a weak heart, high blood pressure and
coronary problems should avoid practicing this
asana.

PRACTICAL 3: ANY ONE GAME

HISTORY
MEASUREMENT DIAGRAM
RULES
FUNDAMENTAL SKILLS