PHYSICAL EDUCATION

BOARD
PROJECT

NAME: Aaryanadh biju

CLASS: 12g
TOPIC: Fitness test
Yoga and lifestyle
BASKET BALL
 INDEX

S.NO TOPIC PAGE NO

1 CERTIFICATE 3

2 ACKNOWLEDGMENT 4

3 FITNESS TEST 5

4 YOGAND LIFESTYLE 13

5 BASKETBALL 21
 DELHI PRIVATE SCHOOL DUBAI

CERTIFICATE
Certified that this project file is the bonafide work
Master/Miss

Class XII B Roll No………….…….

Recorded in the school register during the academic year
2024 to 2025
--------------------------

Teacher-in Charge
 ACKNOWLEDGEMENT
I would like to express my special thanks of
gratitude to my teacher,who gave me an
opportunity to do this project on the topic of
YOGA and without whom this work could not
have been possible. I have learnt wondrous things,
which are completely new to me and I am grateful
for an opportunity to direct my self-learning.

I would also like to express my special gratitude

and thanks to my parents and friends who helped
me in finalizing this project.
 FITNESS TEST
Motor Fitness : It is a person’s ability to perform
physical activities.
Purpose: To Measure Motor Fitness of Boys and Girls.
Test Items: This test consists of 9 test items for 2 categories.
Battery Of Tests:
I.AGE GROUP 5-8 YEARS | CLASS 1 to 3
Abilities of children in class 1-3 which need to be measured
and tracked are
1.Body Composition (BMI)
2.Coordination (Plate Tapping)
3.Balance (Flamingo Balance)
1.Body Mass Index

Purpose/Aim : The purpose of the test is to measure whether a

person is underweight or have a healthy weight, excess weight,
or obesity.
Infrastructure/Equipment Required: Flat Clean surface,
Weighing Machine,
Stadiometer/Measuring Tape pasted on a wall. Pen and paper
Procedure : Measuring Height Accurately
1.Remove the participant’s shoes, bulky clothing, and hair
ornaments, and unbraid hair that interferes with the
measurement.
2.Take the height measurement on flooring that is not carpeted
and against a flat surface such as a wall with no molding.
3.Have the participant stand with feet flat, together, and back
against the wall. Make sure legs are straight, arms are at sides,
and shoulders are level.
4.Make sure the participant is looking straight ahead and that
the line of sight is parallel with the floor.
5.Take the measurement while the participant stands with
head, shoulders, buttocks, and heels touching the flat surface
(wall).
6.Accurately record the height to the nearest 0.1
centimeter.
Measuring Weight Accurately
1.Use a digital scale. Avoid using bathroom scales that are
spring- loaded.
2.Place the scale on firm flooring (such as tile or wood) rather
than carpet.
3.Have the participant remove shoes and heavy clothing, such
as sweaters.
4.Have the participant stand with both feet in the
center of the scale.
5.Record the weight to the nearest decimal
fraction Scoring: Height recorded in cm and
mm.
Weight will be recorded in kilogram (kg) and grams .

Computing Formula of BMI:

BMI Norm Table
2.Plate Tapping Test
Purpose/Aim: The purpose of the test is to measure speed and
coordination of limb movement.

Infrastructure/Equipment Required:
Table (adjustable height), 2 yellow discs
(20cm diameter), rectangle (30 x 20 cm),
stopwatch, Pen &paper
Procedure :
1.If possible, the table height should be
adjusted so that the subject is standing
comfortably in front of the discs.
2.The two yellow discs are placed with their centers 60 cm
apart on the table. The rectangle is placed equidistant
between both discs.
3.The non-preferred hand is placed on the rectangle. The
subject moves the preferred hand back and forth between the
discs over the hand in the middle as quickly as possible.
4.This action is repeated for 25 full cycles (50 taps).
Scoring: The time taken to complete 25 cycles is recorded
3. Flamingo Balance Test
Purpose : The purpose of the test is to measure the strength of
the leg, pelvic, and trunk muscle as well as Static balance.

Infrastructure/Equipment Required: Non Slippery even

surface, Stopwatch, can be done on just
standing on beam .Pen &
Paper Procedure :
1.Stand on the beam. Keep balance by holding the instructor's
hand (if required to start). 2.While balancing on the preferred
leg, the free leg is flexed at the knee and the foot of this leg
held close to the buttocks
3.Start the watch as the instructor lets go of the
participant/subject.
4.Pause the stopwatch each time the subject loses
balance (either by falling off the beam or letting goes
of the foot being held).
5.Resume over, again timing until they lose balance.
Count the number of falls in 60 seconds of
balancing.
If there are more than 15 falls in the first 30 seconds,
the test is terminated.
Scoring:
1.The total number of falls or loss of balance in 60 seconds of
balancing is recorded.
2.If there are more than 15 falls in the first 30 seconds,
the test is terminated.

II .AGE GROUP: 9-18+ YEARS | CLASS 4 to 12

For Class 4 to 12, it is important for students to have an overall

physical fitness. The following
Components are to be considered in Physical Health and
Fitness Profile:
1.Body
Composition (BMI)

2.Strength:
a.Abdominal (Partial Curl-up)
b.Muscular Endurance (Push Ups for Boys, Modified Push Ups
for Girls)

3.Flexibility (Sit and Reach Test)

4.Cardiovascular Endurance (600 Meter Run/Walk)

5.Speed (50 mt. Dash)

1.Body Mass Index:

Purpose/Aim : The purpose of the test is to measure whether a

person is underweight or have a healthy weight, excess weight,
or obesity.
Infrastructure/Equipment Required: Flat Clean surface,
Weighing Machine,
Stadiometer/Measuring Tape pasted on a wall. Pen and paper

Procedure : Measuring Height Accurately

1.Remove the participant’s shoes, bulky clothing, and hair
ornaments, and unbraid hair that interferes with the
measurement.
2.Take the height measurement on flooring that is not carpeted
and against a flat surface such as a wall with no molding.
3.Have the participant stand with feet flat, together, and back
against the wall. Make sure legs are straight, arms are at sides,
and shoulders are level.
4.Make sure the participant is looking straight ahead and that
the line of sight is parallel with the floor.
5.Take the measurement while the participant stands with
head, shoulders, buttocks, and heels touching the flat surface
(wall).
6.Accurately record the height to the nearest 0.1
centimeter.

Measuring Weight Accurately

1.Use a digital scale. Avoid using bathroom scales that are
spring- loaded.
2.Place the scale on firm flooring (such as tile or wood) rather
than carpet.
3.Have the participant remove shoes and heavy clothing, such
as sweaters.
4.Have the participant stand with both feet in the
center of the scale. 5.Record the weight to the
nearest decimal fraction Scoring: Height
recorded in cm and mm.
Weight will be recorded in kilogram (kg) and grams .
Computing Formula of BMI:
BMI Norm Table

2.STRENGTH:

(a) Abdominal Strength: Partial Curl Up:

Purpose : To measure abdominal muscular strength and

endurance of the abdominals and hip flexors

Equipment : Flat mat , stopwatch, recording

sheets, pen Procedure :
1. The subject lies on a flat, clean mat surface with
2 tape markings 6 inch apart with hands straight
on the sides (palms facing downwards) fingers
touching the first marking knees flexed, usually
at 90 degrees and heels 18 inches away from
buttocks ,
2. On the command the subject raises the trunk in a
smooth motion curling up the desired amount (at
least 6 inches above ground). Finger tips
touching the second marking
3. The trunk is lowered back to the floor so that the
shoulder blades or upper back touch the floor
4. Repeat the same and Perform as many number of
curl ups as
possible a certain time period, such as 30seconds (Age 9-14
years) or 1Minute (Age15+) 5. Record the number of curl ups
done in stipulated time period.
Scoring: Total number of curl ups done is score.

(b) Muscular Endurance (Push Ups for Boys, Modified Push

Ups for Girls)
,Push Ups (Boys), Push Up Fitness Test

Purpose: To measure the strength and endurance of the arms

and shoulder girdle.

Age Level: Ages ten through college

for boys only. Equipment :A mat on
the floor pre-test: Perform a standard
warm-up.
Procedure:
1. Straight arm front leaning rest position with the hands and
toes touching the floor.
2.The body and legs in a straight line,
feet slightly apart, the arms at shoulder
width.
3.The subject lowers the body until the
chest touches the mat, then returns back
to the starting position with the arms
extended.
4.This action is repeated, and the test continues until
exhaustion.
Scoring: The number of correctly completed push-ups is the
score.
Advantages: 1. This test is easy and quick to perform.
2. Usually requiring minimal or inexpensive equipment.
3. Many subjects can be tested at once.
6.Modified Push Ups Fitness Test ("bent knee") (Girls)
Purpose: To measure the strength and endurance of the arms
and shoulder girdle.

Age Level: Ages ten through college

for girls only.
Equipment and materials :
A mat on the floor pre-test: Perform a
standard warm-up.
1. Kneel on the floor, hands on either side of
the chest and keep your back straight.
2. Lower the chest down towards the floor, till
your elbows are at right angles or your chest
touches the ground.
3. Do as many push-ups as possible until
exhaustion.
4. Count the total number of push-ups
performed.
5. Scoring: The number of correctly completed
push-ups is the score.
Advantages: 1. This test is easy and quick to perform.
2. Usually requiring minimal or inexpensive equipment.
3. Many subjects can be tested at once.
3.Sit and Reach Test:
Introduction: This test was first described by
Wells and Dillon (1952). This test is widely used as
a general test of flexibility.
Purpose : To measure flexibility of the lower back and
hamstring muscles.

Equipment : Sit and Reach box with the following

dimensions:12" x 12" (sides)12" x 10" (front and
back) 12" x 21" (top) Inscribe the top panel with
centimeter/mm, Pen & paper. Procedure of Test:
1. The athlete warms up for 10 minutes .The athlete sits on
the floor with their legs fully extended with the bottom of
their bare feet against the box .Shoes should be removed.
2. The soles of the feet are placed flat against the box. Both
knees should be locked and pressed flat to the floor - the
assistant may help by holding them down.
3.With the palms facing downwards, and the hands on top of
each other, the subject reaches forward along the measuring
line as far as possible.
4. Ensure that the hands remain at the same level, not one
reaching further forward than the other.
5. After some practice reaches, the subject reaches out and holds
that position for at least one-two seconds while the distance is
recorded. The athlete performs the test three times.
6. Make sure there are no jerky movements.
Scoring: The score is recorded to the nearest centimeter as the
distance reached by the hand.
Advantages:
1.The sit and reach test is a common test of flexibility, and is an
easy and quick test to perform.
2. If using the standard testing procedure, there is a lot
of published data to use for comparison.
Disadvantages:
1. Variations in arm, leg and trunk length can make comparisons
between individuals misleading.
2.This test is specific to the lower back and hamstrings, and
may not be relevant to other body parts ..
4.600M run:
Purpose : To measure Cardiovascular Fitness/Cardiovascular
Endurance
Equipment :
A marked track, a stop watch. Pen & paper.
Procedure :
1.The student stands near the starting line.
2. On the command “Go” run and cover the distance of 600M.
In the fastest possible pace.
3. Record the time taken.
Scoring: Total time taken to complete the distance is taken as
score.
5..50 M Standing Start Test:
Purpose : To measure speed.
Equipment : Marked 50M Area, Stop watch ,Pen
& paper.
Procedure :
1. Mark an area of 50M.
2. The student stands near the starting line.
3. With standing start, On the command “Go” run as fast as you
can to cover the distance of 50M.
4. Record the time taken.
Scoring: Total time taken to complete the distance is taken as
score.

YOGA AND LIFESTYLE

2.1 Obesity: Procedure, Benefits and Contraindications for :
Obesity is defined as abnormal or excessive fat accumulation that
may impair health. Obesity is a medical condition when the body
of a person contains 20% or more fat as compared to ideal weight.
According to WHO, BMI = Weight (in
kg) / Height (in m2 )
BMI is less than 18.5, the person is in
the underweight category.
BMI is between 18.5 and 24.9, the person is in the normal
weight category.
BMI is 25 to 29.9, the person is in the overweight category.
BMI is 30 or higher, the person is in the obese category.
Causes of Obesity:
The fundamental cause of obesity and overweight is an
energy imbalance between calories consumed and calories
used.
Changes in eating and physical activity patterns are often
the result of environmental and societal changes associated
with development of obesity.
Risk Factors of Obesity:
Raised BMI is a major risk factor for diseases such as heart
diseases , diabetes; osteoarthritis etc.
The risk for these diseases increases, with increases in BMI.
Childhood obesity is associated with a higher chance of obesity,
premature death and disability in
adulthood. Obese children experience breathing
difficulties, increased risk of fractures, hypertension etc.
The major asanas to control obesity are Tadasana,
Katichakrasana, Pavan muktasana,
Matsayasana,Halasana,Pachimottansana, Ardha -
Matsyendrasana, Dhanurasana,Ushtrasana, Suryabedhan
pranayama.
1. Tadasana

Procedure :
1.Stand erect, feet together, hands by the side of the thighs.
2. Stretch the arms upward; keep them straight and
parallel to each other in vertical position, with the
palms facing each other.
3. Slowly, raise the heels as much as you can and stand
on toes. Stretch body up as much as possible.
Maintain the position for 5-10 seconds comfortably.
4. Come back, to initial position slowly.
Benefits:
1. It helps to prevent and reduce obesity relieves tension,
aches and pains throughout the body,
2. It helps in strengthening thighs, knees and ankles.
3. By doing this asana regularly, children can increase their
height.
4. It helps to remove laziness and depression.
5.Improves blood circulation.
Contraindications :
1.Those having complaints of migraine should avoid practicing
this asana.
2.KATICHAKRASANA
Katichakrasana is made with the combination of three
words: 'kati' which means 'waist; 'chakra' which means 'wheel'
and 'asana' which means 'pose or posture'. The arms and waist
are moved alike the wheel in this asana

Procedure
1. Firstly, stand straight with feet 12 inches apart.
2. Raise your arms and keep it to your chest level and keep arms
straight and palms facing towards each other.
3. Now, move your arms towards right side keeping the left arm
bent while inhaling slowly.
4. While moving arms towards right side, simultaneously rotate
your waist towards right side.
5. Rotate your arms and waist as comfortable as possible.
6. While twisting, see towards back side of your body.
7. Slowly exhale and return the arms towards the front of the
body.
8. Repeat the same procedure towards the left side of the body.
Benefits
a. 1. It helps to prevent and reduce obesity. It helps in
strengthening neck, shoulders, arms etc.
b. It helps in strengthening the lower back.
c.It helps in stretching the waist region.
Contradictions
a. It should be avoided by people
suffering from back pain. 2.2 Diabetes:
Procedure, Benefits AND
contraindications for
Diabetes is a disease in which blood glucose, or blood sugar,
levels are too high. G lucose comes from the digested food .
Insulin is a hormone that helps glucose makes its way to cells for
energy and growth.
Diabetes can be classified into following types :
Type 1, when there is no production of insulin and
Type 2, when the pancreas does not produce enough insulin.
Causes
Causes of type 1 diabetes
Type 1 is thought to be caused by following factors:
1.Family history : 2. Environmental factors : 3. The presence
of damaging immune system cells

Causes of type 2 diabetes

It’s believed that genetic and environmental factors play a role
in the development of type 2 diabetes.
Being overweight is strongly linked to the development of type
2 diabetes.
1.Weight : 2. Inactivity: 3. Family history: 4. Age:
1. Bhujangasana
Procedure :
To perform Bhujangasana, following steps
should be followed: 1. Lie on the ground
on your stomach with forehead touching
the floor; legs together, hands by the side
of thighs.
2. Fold the arms at elbows and place the palms by
the side of the shoulders, with tips of the
fingers not at shoulder line.
3. Inhaling, slowly raise the head first, then neck
and after that shoulders. Shoulders should be
shrugged backwards.
4. Raise the trunk up to the navel region. Raise
the chin as high as Possible.
5. Maintain this position for 5 -10 seconds or as
long as comfortable.
6. Come back, to initial position slowly. Benefits
:
1. It helps to make spinal column flexible.
2. It solves digestive problems.
3. It improves the function of internal organs especially the
pancreas, liver and kidneys.
4. It helps to reduce weight. Contraindications :
1. Avoid during pregnancy.
2.Those suffering from hernia, and back pain should not
perform it.
3. people with peptic ulcer, and acute abdominal pain should
avoid practicing this asana.. 2. Shalabhasana

Procedure :
To perform Shalabhasana the following steps should be
performed:
1. Lie flat on the stomach, Place both palms under the thighs.
2.Chin slightly forward and on the floor.
3.Inhaling and pressing the palms on the ground,
raise both the legs upward as high as possible.
5. Maintain the position with
normal breathing for few
seconds.
6. Come back, to initial position
slowly. Benefits :
1.It strengthens the lower back and pelvic organs.
2.It gives relief in the conditions of mild sciatica, backache.
3. It helps to reduce excessive fat formed around the knees, the
thighs, the waist and the abdomen.
8. It cures cervical pain and spine ailments.
Contraindications :
1. Avoid during head ache.
2.Avoid during serious back injury.
2.3 Asthma: Procedure, Benefits & Contraindications for
Tadasana, Urdhwahastottansana, UttanMandukasana,
Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana,
Kapalbhati, Gomukhasana Matsyaasana, Anuloma-Viloma.
Asthma is a chronic disease involving the airways in the lungs.
In asthma, the airways become inflamed,
Narrow, swell and produce extra mucus makes it difficult for air
to move in and out of the lungs, causing symptoms such as
coughing, wheezing, shortness of breath and/or chest tightness.
Causes: Exposure to various irritants and substances that
trigger allergies and triggers signs and symptoms of asthma.
1.Airborne substances, such as pollen, dust mites, mold spores,
smoke etc,
2. Respiratory infections, such as the common cold because of
cold air.
3. Certain medications, including beta blockers, aspirin etc,
4. Sulfites and preservatives added to some types of foods and
beverages,
1.Urdhwahastottansana
Urdha means upward, In this posture, the arms are
stretched upwards, so that is why it is called
Hastottanasana.

Procedure :
1. Stand erect on the ground with both feet together.
2. Inhale slowly and raise both arms over the head.
3. With palms facing up, interlock your fingers.
4. Exhale and bend from the waist towards the right side.
5. Maintain this position comfortably for 5-10 seconds.
6. Come back, to initial position and repeat the same procedure
on the other side.
Benefits :
1.It relaxes the whole body.
2. It relieves the muscle pain in neck, shoulders and arms.
3. It helps in increasing the height of growing children.
4.It increases the flexibility of spine.
Contraindications :
1. During hernia, abdominal inflammation, this asana should be
avoided.
2.In case of neck or shoulder injuries this asana should be
avoided.
2. Vakrasana (twisted pose)

Procedure :
1. Sit on the carpet, stretch the legs straight.
2. Fold the right leg at knee and touch right leg’s heel to the left
leg’s knee, keeping right foot at the floor itself.
3. Take the right hand to back of the waist twisting your trunk,
spread in palms and place it on the carpet.
4. Bring the left hand close to right knee and hold the right leg’s
ankle with the left hand.
5. Twist the head and shoulder to right side and look straight to
the right shoulder’s side (i.e back side).
6. Stay in the pose for 5-10 seconds breathing normally.
7.Come back, to initial position slowly and repeat the same on
left side.
Benefits :
1. It helps to reduce belly fat.
2. It improves the function of both spinal cord and nervous
system.
3. Waist and back pain are reduced.
7. It strengthens kidney.

Contraindications :
1. Avoid if suffering from, hernia, back pain.
2. Those who suffer from ulcer and enlargement of liver should
not practice it
2.4 Hypertension:
Blood pressure is the force exerted by the blood against the
walls of arteries. The pressure exerted
during contraction of the heart is called systolic pressure.
The pressure exerted during relaxation of the
heart is called diastolic pressure. A reading of 120/80 is
normal blood pressure.140/90 or higher is high blood
pressure.
When the blood pressure becomes abnormally high it is
called hypertension. It can cause serious problems such as
stroke, heart failure, heart attack and kidney failure.
Causes of hypertension: High blood pressure has many
causes:
1.Age : The risk of high blood pressure increases as you age.
2. Family history: High blood pressure tends to run in families.
3. Being overweight or obese: The more you weigh the more
blood pressure you have.
4. Not being physically active: Lack of physical activity also
increases the risk of hypertension.
5. Too much salt (sodium) in your diet: Too much sodium in
your diet can cause increases in B.P.
6. Stress: High levels of stress can lead to increase in blood
pressure.
The major asanas to control hypertension are: Tadasana,
Katichakransan, Uttanpadasana, Ardha Halasana,Sarala
Matyasana, Gomukhasana, Uttan Mandukasana,
Vakrasana, Bhujangasana, Makarasana, Shavasana,
Nadishodhanapranayam, Sitlipranayam.
1.Uttanpadasana: is made up of three words Uttana which
means upwards; pada which means legs and 'asana' mans
posture or pose. The name of this asana is called so as the legs
are raised in dorsal position.

Procedure:
1.Lie down straight on your back and place
your hands on the side and feet together.
2. Place your hands close to your thighs.
Now breathe in and raise your upper
torso and legs in the upward direction and
do not bend your knees.
4.Rest all your body weight on your back muscles
5. Return to the starting position with deep exhalation
6.Maintain in this pose for a minimum of 1-2 minutes and
repeat this asana for 3-4 times Benefits:
1. Strengthens and adds flexibility
to back muscles and 2 Cures
cervical spondylitis and spinal cord
ailments 3. Balances Manipura
chakra.
4. Improves functioning of internal organs.
5. Relieves depression
Contradictions
1.People with acute back pain or slip disc should avoid this
pose .
2. A person with severe sciatica should not do this asana
3. Woman with major problems with menstruation or with a
prolapsed uterus should avoid this asana.
4 Women in their pregnancy should avoid this posture.
2.Ardha halasana
Ardha Halasana is the combination of three words 'ardha' which
means "half; hala' which means plough and asana which means
'pose or posture. Here, the body resembles the shape of a
plough while the body is in final position of this asana

Procedure
1. Lie on the back r keeping arms aside and legs together.
2 Firstly, lift the legs straight upto 90
3. Place your hand near your buttocks.
4 The legs should be kept straight for 10-15 seconds.
5. Slowly, bring the legs back on the floor Repeat this asana for
3-4 times
Benefits
1. It benefits the thyroid gland.
2.It helps in stretching the spine and back muscles
3.It helps in strengthening the back and leg muscles,
Contradictions
1.People with acute back pain or slip disc
should avoid this pose . 2. A person with
severe sciatica should not do this asana
3. Women in their pregnancy should avoid this posture.
BASKETBALL
 INDEX
History

Main Rules

Latest Rules

Fundamental Skills

Facts

Terminology

Important Tournaments and Venues in India

 HISTORY
The game of basketball as it is known today was created by Dr.
James Naismith in December 1891 in Springfield,
Massachusetts, to condition young athletes during cold months.
Naismith was a physical education instructor at YMCA
International Training School in Springfield, Massachusetts.
Upon the request of his boss, Naismith was tasked to create an
indoor sports game to help athletes keep in shape in cold
weather. It consisted of peach baskets and a soccer style ball. He
published 13 rules for the new game. He divided his class of
eighteen into two teams of nine players each and set about to
teach them the basics of his new game. The objective of the
game was to throw the basketball into the fruit baskets nailed to
the lower railing of the gym balcony. Every time a point was
scored, the game was halted so the janitor could bring out a
ladder and retrieve the ball. After a while, the bottoms of the
fruit baskets were removed. The first public basketball game
was played in Springfield, Massachusetts, on March 11, 1892.
The first professional league was founded in 1898. Six teams
took part in the National Basketball League, and the first
champions were the Trenton Nationals, followed by the New
York Wanderers, the Bristol Pile Drivers and the Camden
Electrics. The league was abandoned in 1904. Then, many small
championships were organized, but most of them were not as
important as some teams who played for money against
challengers. World basketball was growing, but it was on June
18, 1932 that a real international organization was formed, to
coordinate tournaments and teams: that day, Argentina,
Czechoslovakia, Greece, Italy, Latvia, Portugal, Romania and
Switzerland founded the International Basketball Federation
(Fédération internationale de basketball amateur, FIBA) in
Geneva. Its work was fundamental for the first inclusion of
basketball in the Berlin Olympic Games in 1936.
The Basketball league was founded in New York City on June 6,
1946 as the Basketball Association of America (BAA). The
league adopted the name National Basketball Association
(NBA) in 1949 after merging with the rival National Basketball
League (NBL). As of the early 21st century, the NBA is the
most significant professional basketball league in the world in
terms of popularity, salaries, talent, and level of competition.

In India:
In India, the game of basketball started its journey in 1930 when
it was played for the first time. The first Indian National
Championship for men was contacted in 1934 in New Delhi.
The Basketball Federation of India (BFI), which controls the
game in India was formed in 1950. Throughout history, Indians
learned to appreciate the game because of its fast scoring and
intense activity from the beginning until the end. Nowadays, it is
considered as one of the widely played sports in India. India is
one of those first few countries in the history of basketball that
adopted the game within a few years of its inception and its
teams actually consisted of five players on the court. Basketball
in India is played in most of the high schools, colleges and
universities. There is considerable patronage for the game
among the younger generation. Basketball in India is played by
both men and women of all ages and ability. Many government
institutions have professional basketball teams, who work for
the institution and play for them. For example, ONGC in
Uttarakhand, Indian Overaseas Bank in Tamil Nadu, Indian
Bank in Karnataka, Mahanagar Telephone Nigam Limited in
New Delhi, Indian Railways, and Kerala Electricity Board play
for their respective institution and state.

MAIN RULES
A team of basketball consists of not more than twelve players.
Out of this, only five players play the game at a time and the
other seven act as substitutes
Court:
Basketball courts come in different sizes. In the National
Basketball Association (NBA), the court is 94 by 50 feet (28.7
by 15.2 m). Under International Basketball Federation (FIBA)
rules, the court is slightly smaller, measuring 28 by 15 meters
(91.9 by 49.2 ft). In amateur basketball, court sizes vary widely.
The baskets are always 10 feet (3.05 m) above the floor (except
possibly in youth competition).
Markings:
Center circle
The only two players permitted to enter this area prior to
the tipoff are the players contesting the jump ball (usually
but not always centers). Both players jump when the
referee throws the ball in the air, each attempting to tap the
ball into the hands of a player of their own team.
Free throw line
The free-throw line, where one stands while taking a foul
shot, is located within the three-point arc at 15 feet from the
plane of the backboard. A foul shot is worth 1 point, but if
a shot is made from the foul line while in play it is still
worth 2 points.

Three-point line
The three-point line is the line that separates and the two-
point area from the three-point area; any shot converted
beyond this line counts as three points. If the shooting
player steps on the line, it is counted as two points. Any
foul made in the act of shooting beyond the three-point line
would give the player three free throws if the shot does not
go in, and one if it does.

Perimeter
The perimeter is defined as the areas outside the free throw
lane and inside the three-point line. Shots converted
(successfully made) from this area are called "perimeter
shots" or "medium-range shots." If a player's foot is on the
three-point line, the shot is considered a perimeter shot.

Low post area

The low post is defined as the areas that are closest to the
basket but outside of the free throw lane. This area is
fundamental to strategy in basketball. Skilled low post
players can score many points per game without ever
taking a jump shot.

Key
The key, free throw lane or shaded lane refers to the usually
painted area beneath the basket; for the NBA it is 16 feet
(4.9 m) wide, for the NCAA it is 12 feet (3.7 m) wide; for
both instances it extends 15 feet (4.6 m) from the
backboard.

Other lines
 On NBA floors, two hash marks are drawn at the end lines
near the key to mark the area known as the lower defensive
box. A defensive player is allowed to draw a charging foul
within the restricted arc if the offensive player receives the
ball and/or starts his drive within this area.

On the half-court line of NBA floors two lines extend

outside the playing court, designating the place where
substitutes wait before they can enter the playing court;
directly behind this area are the various off-court officials
such as the timekeeper and reserve referee.

Two lines are drawn on each of the sidelines, 28 feet from

each of the endlines, which designates the extent of the
coaching box and bench. This line marks the farthest extent
a coach (aside from the sidelines) can stand. Directly
behind this area is the
team bench.

Backboards:
A backboard is a piece of
basketball equipment.
It is a raised vertical
board with an attached basket consisting of a net suspended
from a hoop. The top of the hoop is 10 feet (305 cm) above the
ground. Regulation backboards are 72 inches (183 cm) wide by
42 inches (110 cm) tall. All basketball rims (hoops) are 18
inches (46 cm) in diameter. The inner rectangle on the
backboard is 24 inches (61 cm) wide by 18 inches (46 cm) tall.

Rings and Nets:

The rim itself is made of a 1.6 cm steel diameter steel rod that is
formed into a ring with an inner diameter of 45.72 cm.
Basketball nets are hung from the bottom of the rim with lengths
between 38.1-45.7 cm. Basketball rims are mounted 3.05 m
from the court floor.
Ball Size:
The official size of the basketball used by the NBA is 29.5
inches in circumference. That's the same size used throughout
men's college and high school basketball leagues. The WNBA
uses a slightly smaller ball, measuring 28.5 inches in
circumference.
The Game:
At the start of every game the referee throws the basketball up in
the air, and one player from each team tries to hit it to their
teammates, that is called a "jump ball." At the start of each
quarter the team who has the possession arrow pointing towards
their hoop gets the ball.
Length:
The basketball game consists of four quarters of 10 minutes
each. Teams play one-way for two quarters, the other way for
the next two. There is a two-minute interval between the first
and second period, and also between the third and fourth period,
with 15 minutes for halftime. Coaches can call two one-minute
timeouts at any time during the first half and three timeouts in
the second half. The clock stops when the referee's whistle
blows. It stays stopped if free throws are being taken and starts
again when the ball touches a player on court — so you get a
full 40 minutes of actual basketball play.
Scoring:
The scoring and points system of basketball comprises the
following -
The number of points scored by a shot depends on the position
of the player when they release the ball.
Outside the three-point line (3pts) — the highest number of
points that can be achieved is when a basket is scored from
outside the three-point line.
Inside the three-point line (2pts) — any basket shot inside the
line earns two points.
Free throw (1pt) — a free throw from the free-throw line is
worth one point. It is an unchallenged shot at the basket,
awarded after a foul by the opposition.

Time Limits:
24-second rule: After a team gains possession of the ball, they
have 24 seconds to shoot. Possession is handed to the other team
if they fail to do so.
8-second rule: When a player has the ball in their own half or
‘backcourt’, they have 8 seconds to move the ball over the
halfway line into the ‘frontcourt’. Otherwise they will lose
possession.
5-second rule: A closely guarded player holding the ball has 5
seconds to either pass or advance the ball toward the hoop.
When called, possession of the ball goes to the opposite team.
3-second rule: A player can only be in the opposition's
rectangular ‘key’ area under the basket for 3 seconds. A foul
will be called if the player does not leave within those 3
seconds.
Fouls:
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.
Blocking: Blocking is illegal personal contact resulting from a
defender not establishing position in time to prevent an
opponent's drive to the basket.
Flagrant foul: 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.
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.
Technical foul: 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.
If a player is shooting while a being fouled, then he gets two free
throws if his shot doesn't go in, but only one free throw if his
shot does go in.
Three free throws are awarded if the player is fouled while
shooting for a three-point goal and they miss their 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.
Violations:
Walking/Traveling: Taking more than 'a step and a half' without
dribbling the ball is traveling. Moving your pivot foot once
you've stopped dribbling is traveling.
Carrying/palming: When a player dribbles the ball with his hand
too far to the side of or, sometimes, even under the ball.
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.
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.
Goaltending: If a defensive player interferes with a shot while
it's on the way down toward the basket, while it's on the way up
toward 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.

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.
LATEST RULES
The last 2 minutes of play before the end of the game
should be played in a real sense and not to just past
time

Now, 3 time-outs can be provided during the second

half of the game

The poles should be at at least 2m away from the end

line

Now, the 30 seconds rule has been changed to 24

seconds

Now, there are four periods of the game

FUNDAMENTAL SKILLS OF THE GAME

Passing:
Chest pass: The chest pass is named so because the pass
originates from the chest.
Bounce pass: Thrown with the same motion however it is
aimed at the floor. It should be thrown far enough out that
the ball bounces waist high to the receiver.
Overhead pass: Often used as an outlet pass. Bring the ball
directly above your forehead with both hands on the side of
the ball and follow through.
Wrap around Pass: Step around the defense with your non-
pivot foot. Pass the ball with one hand (outside hand).
Baseball pass: A one-handed pass that uses the same motion
as a baseball throw.
Shooting:
Jump shot: Most frequently used for a mid to long-range
shots, including shooting beyond the arc. To achieve balance
when facing the basket for a jump shot, you have to take a
wide stance, usually, shoulder width apart, bend your knees
and square your shoulders.
Hook Shot: A hook shot is when the shot is made while your
body is not directly facing the basket. To execute a shoot shot,
you need to face the basket sideways so that your shooting
hand dribbling the ball is facing away from the basket.
Bank Shot: A bank shot is when any shot made where the ball
hits the backboard before heading into the net. To execute a
bank shot, treat it as though you’re taking a jump shot but
this time, aim slightly higher by shooting for the backboard.
Free Throw: A free throw is a shot attempt given to a player
that was fouled and it is taken on the free throw line. The
player must stay behind the free throw line when taking the
shot.
Layup: A layup is a shot made from short range by a player
moving towards the basket. Usually utilizing the backboard if
he approaches the hoop from an angle. This is also one of the
most basic and common way of scoring a basket in the game.
Slam Dunk: The dunk is usually the most spectacular shot
and is one of the toughest feats in basketball. It usually
requires more jumping ability than shooting skills. To execute
a slam dunk, dribble and charge towards the hoop when
ready to execute the dunk.

TERMINOLOGY
Dead Ball: Any player with the ball that is not ‘live’. This
occurs after each successful field goal, free-throw attempt, after
any official’s whistle or if the ball leaves the court, then play is
stopped.
Violation: An infringement of the rules, which does not involve
contact. The opposing team is awarded the ball for a throw-in
from out of bounds.
Blocking: The use of a defender’s body position to legally
prevent an opponent’s advance. It is the opposite of charging.
Charging: An offensive foul, which occurs when an offensive
player runs into a defender who has established position.
Tip-off: The initial jump ball that starts the game.
Dunk: A shot in which a jumping player slams the ball down
into the opponent’s basket from above.
Loose Ball: A ball that is alive but not in the possession of either
team
Fake: A movement made with the aim of deceiving an opponent.
This can be done with either a pass or a shot fake
Fastbreak: The act of moving the ball quickly down court by an
offensive team in hopes of getting ahead of the defense to score.
Match-ups: Any pairing of players on opposing teams who
guard each other.
Assist: A pass to a teammate that results in a made basket
Boxing out: The defensive player turns and faces the basket
following a shot and with his or her back to the opponent, and
ensures that the player being guarded can’t ‘rebound’ the ball
IMPORTANT TOURNAMENTS AND VENUES
Tournaments:
Basketball World Cup
Olympic Games
NBA
Argentine League LNB
 UBA Pro League
National Championship
Federation Cup
ISBL and ICBL (Indian School Basketball League and
Indian College Basketball League)

Venues:
Guru Nanak Stadium (Ludhiana)
Tal Katora Stadium (New Delhi)
Indira Gandhi Indoor Stadium (New Delhi)
Tata Sports Complex (Tatanagar)
Railway Sports Complex (Mumbai
Nehru Sports Complex (Lucknow)