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xyzVOLLEYBALL
Volleyball is a team sport in which two teams of six players are
separated by a net. Each team tries to score points by grounding a
ball on the other team's court under organized rules.It has been a
part of the official program of the Summer Olympic Games since
1964.
The complete rules are extensive. But simply, play proceeds as
follows: a player on one of the teams begins a 'rally' by serving the
ball (tossing or releasing it and then hitting it with a hand or arm),
from behind the back boundary line of the court, over the net, and
into the receiving team's court. The receiving team must not let the
ball be grounded within their court. The team may touch the ball up
to 3 times but individual players may not touch the ball twice

consecutively. Typically, the first two touches are used to set up for
an attack, an attempt to direct the ball back over the net in such a
way that the serving team is unable to prevent it from being
grounded in their court.

HISTORY
On February 9, 1895, in Holyoke, Massachusetts (USA), William
G. Morgan, a YMCA physical education director, created a new
game called Mintonette as a pastime to be played (preferably)
indoors and by any number of players. The game took some of its
characteristics

from tennis and handball.

Another

indoor

sport, basketball, was catching on in the area, having been

invented just ten miles (sixteen kilometers) away in the city
of Springfield, Massachusetts, only four years before. Mintonette
was designed to be an indoor sport, less rough than basketball, for
older members of the YMCA, while still requiring a bit of athletic
effort.
The first rules, written down by William G Morgan, called for a net
6 ft 6 in (1.98 m) high, a 25 ft 50 ft (7.6 m 15.2 m) court, and

any number of players. A match was composed of nine innings

with three serves for each team in each inning, and no limit to the
number of ball contacts for each team before sending the ball to
the opponents' court. In case of a serving error, a second try was
allowed. Hitting the ball into the net was considered a foul (with
loss of the point or a side-out)except in the case of the first-try
serve.
After an observer, Alfred Halstead, noticed the volleying nature of
the game at its first exhibition match in 1896, played at the
International YMCA Training School (now called Springfield
College), the game quickly became known as volleyball (it was
originally spelled as two words: "volley ball"). Volleyball rules were
slightly modified by the International YMCA Training School and
the game spread around the country to various YMCAs.

LATER DEVELOPMENTS

The first official ball used in volleyball is disputed; some sources

say that Spalding created the first official ball in 1896, while others
claim it was created in 1900.The rules evolved over time: in the
Philippines by 1916, the skill and power of the set and spike had
been introduced, and four years later a "three hits" rule and a rule
against hitting from the back row were established. In 1917, the

game was changed from 21 to 15 points. In 1919, about 16,000

volleyballs

were

distributed

by

the American

Expeditionary

Forces to their troops and allies, which sparked the growth of

volleyball in new countries.

VOLLEYBALL IN OLYMPICS
The history of Olympic volleyball traces back to the 1924 Summer
Olympics in Paris, where volleyball was played as part of an
American sports demonstration event. After the foundation of FIVB
and some continental confederations, it began to be considered for
official inclusion. In 1957, a special tournament was held at the 53 rd
IOC session in Sofia, Bulgaria to support such request. The
competition was a success, and the sport was officially included in
the program for the 1964 Summer Olympics.
The Olympic volleyball tournament was originally a simple
competition: all teams played against each other team and then
were ranked by wins, set average, and point average. One
disadvantage of this system is that medal winners could be
determined before the end of the games, making the audience lose
interest in the outcome of the remaining matches. To cope with this
situation, the competition was split into two phases with the
addition of a "final round" elimination tournament consisting of

quarterfinals, semifinals, and finals matches in 1972. The number

of teams involved in the Olympic tournament has grown steadily
since 1964. Since 1996, both men's and women's events count
twelve participant nations.Each of the five continental volleyball
confederations has at least one affiliated national federation
involved in the Olympic Games.

RULES OF THE GAME

A volleyball court is 9 m 18 m (29.53 ft 59.06 ft), divided into
equal square halves by a net with a width of one meter (39.4 in).
The top of the net is 2.43 m (7 ft 11 2132 in) above the center of the
court for men's competition, and 2.24 m (7 ft 4 316 in) for women's
competition, varied for veterans and junior competitions.
The minimum height clearance for indoor volleyball courts is 7 m
(23 ft), although a clearance of 8 m (26 ft) is recommended.
A line 3 m (9.84 ft) from and parallel to the net is considered the
"attack line". This "3 meter" (or "10-foot") line divides the court into
"back row" and "front row" areas (also back court and front court).
These are in turn divided into 3 areas each: these are numbered
as follows, starting from area "1", which is the position of the
serving player:

An area called the free zone, which is a minimum of 3 meters wide

and which the players may enter and play within after the service
of the ball, surrounds the team courts.All lines denoting the
boundaries of the team court and the attack zone are drawn or
painted within the dimensions of the area and are therefore a part
of the court or zone. If a ball comes in contact with the line, the ball
is considered to be "in". An antenna is placed on each side of the
net perpendicular to the sideline and is a vertical extension of the
side boundary of the court. A ball passing over the net must pass
completely between the antenna (or their theoretical extensions to
the ceiling) without contacting them.

BALL
FIVB regulations state that the ball must be spherical, made of
leather or synthetic leather, have a circumference of 6567 cm, a
weight

of

260280 g

and

an

inside

pressure

of

0.30

0.325 kg/cm2.Other governing bodies have similar regulations.

GAME
Each team consists of six players. To get play started, a team is
chosen to serve by coin toss. A player from the serving team

throws the ball into the air and attempts to hit the ball so it passes
over the net on a course such that it will land in the opposing
team's court (the serve). The opposing team must use a
combination of no more than three contacts with the volleyball to
return the ball to the opponent's side of the net. These contacts
usually consist first of thebump or pass so that the ball's trajectory
is aimed towards the player designated as the setter; second of
the set (usually an over-hand pass using wrists to push finger-tips
at the ball) by the setter so that the ball's trajectory is aimed
towards a spot where one of the players designated as
an attacker can

hit

it,

and

third

by

the attacker who spikes (jumping, raising one arm above the head
and hitting the ball so it will move quickly down to the ground on
the opponent's court) to return the ball over the net. The team with
possession of the ball that is trying to attack the ball as described
is said to be on offense.
The team on defense attempts to prevent the attacker from
directing the ball into their court: players at the net jump and reach
above the top (and if possible, across the plane) of the net
to block the attacked ball. If the ball is hit around, above, or through
the block, the defensive players arranged in the rest of the court
attempt to control the ball with a dig (usually a fore-arm pass of a

hard-driven ball). After a successful dig, the team transitions to

offense.

SCORING
When the ball contacts the floor within the court boundaries or an
error is made, the team that did not make the error is awarded a
point, whether they served the ball or not. If the ball hits the line,
the ball is counted as in. The team that won the point serves for
the next point. If the team that won the point served in the previous
point, the same player serves again. If the team that won the point
did not serve the previous point, the players of the serving team
rotate their position on the court in a clockwise manner. The game
continues, with the first team to score 25 points by a two-point
margin is awarded the set. Matches are best-of-five sets and the
fifth set, if necessary, is usually played to 15 points. (Scoring differs
between

leagues,

tournaments,

and

levels;

high

schools

sometimes play best-of-three to 25.

Before 1999, points could be scored only when a team had the
serve (side-out scoring) and all sets went up to only 15 points. The
FIVB changed the rules in 1999 (with the changes being
compulsory in 2000) to use the current scoring system (formerly

known as rally point system), primarily to make the length of the

match more predictable and to make the game more spectatorand television-friendly.

Libero
In 1998 the libero player was introduced international. The libero is
a player specialized in defensive skills: the libero must wear a
contrasting jersey color from his or her teammates and cannot
block or attack the ball when it is entirely above net height. When
the ball is not in play, the libero can replace any back-row player,
without prior notice to the officials. This replacement does not
count against the substitution limit each team is allowed per set,
although the libero may be replaced only by the player whom he or
she replaced.
The libero may function as a setter only under certain restrictions.
If she/he makes an overhand set, she/he must be standing behind
(and not stepping on) the 3-meter line; otherwise, the ball cannot
be attacked above the net in front of the 3-meter line. An
underhand pass is allowed from any part of the court.
The libero is, generally, the most skilled defensive player on the
team. There is also a libero-tracking sheet, where the referees or
officiating team must keep track of whom the libero subs in and out

for. There may only be one libero per set (game), although there
may be a different libero in the beginning of any new set (game).
Furthermore, a libero is not allowed to serve, according to
international rules, with the exception of the NCAA women's
volleyball games, where a 2004 rule change allows the libero to
serve, but only in a specific rotation. That is, the libero can only
serve for one person, not for all of the people for whom she goes
in.

SKILLS
1. SERVE
A player stands behind the inline and serves the ball, in an attempt
to drive it into the opponent's court. The main objective is to make
it land inside the court; it is also desirable to set the ball's direction,
speed and acceleration so that it becomes difficult for the receiver
to handle it properly. A serve is called an "ace" when the ball lands
directly onto the court or travels outside the court after being
touched by an opponent.
In contemporary volleyball, many types of serves are employed:

Underhand: a serve in which the player strikes the ball below

the waist instead of tossing it up and striking it with an overhand
throwing motion. Underhand serves are considered very easy to
receive and are rarely employed in high-level competitions.

Sky ball serve: a specific type of underhand serve

occasionally used in beach volleyball, where the ball is hit so
high it comes down almost in a straight line. This serve was
invented and employed almost exclusively by the Brazilian team
in the early 1980s and is now considered outdated. During the
2016 Olympic Games in Rio De Janeiro, however, the sky ball
serve was extensively played by Italian beach volleyballplayer
Adrian Carambul. In Brazil, this serve is called Jornada nas
Estrelas

Topspin: an overhand serve where the player tosses the ball

high and hits it with a wrist span, giving it topspin which causes
it to drop faster than it would otherwise and helps maintain a
straight flight path. Topspin serves are generally hit hard and
aimed at a specific returner or part of the court. Standing
topspin serves are rarely used above the high school level of
play.

Float: an overhand serve where the ball is hit with no spin so

that its path becomes unpredictable, akin to a knuckleball in
baseball.

Jump serve: an overhand serve where the ball is first tossed

high in the air, then the player makes a timed approach and
jumps to make contact with the ball, hitting it with much pace
and topspin. This is the most popular serve amongst college
and professional teams.

Jump float: an overhand serve where the ball is tossed high

enough that the player may jump before hitting it similarly to a
standing float serve. The ball is tossed lower than a topspin
jump serve, but contact is still made while in the air. This serve
is becoming more popular amongst college and professional
players because it has certain unpredictability in its flight
pattern. It is the only serve where the server's feet can go over
the inline.

2. Pass
The skill of passing involves fundamentally two specific techniques:
underarm pass, or bump, where the ball touches the inside part of

the joined forearms or platform, at waist line; and overhand pass,

where it is handled with the fingertips, like a set, above the head.
Either are acceptable in professional and beach volleyball,
however there are much tighter regulations on the overhand pass
in beach volleyball.

3. SET
The set is usually the second contact that a team makes with the
ball. The main goal of setting is to put the ball in the air in such a
way that it can be driven by an attack into the opponent's court.
The setter coordinates the offensive movements of a team, and is
the player who ultimately decides which player will actually attack
the ball.
As with a set or an overhand pass, the setter/passer must be
careful to touch the ball with both hands at the same time. If one
hand is noticeably late to touch the ball this could result in a less
effective set, as well as the referee calling a 'double hit' and giving
the point to the opposing team.

4. ATTACK

The attack, also known as the spike, is usually the third contact a
team makes with the ball. The object of attacking is to handle the
ball so that it lands on the opponent's court and cannot be
defended. A player makes a series of steps (the "approach"),
jumps, and swings at the ball.
Contemporary volleyball comprises a number of attacking
techniques:

Backcourt (or backrow)/pipe attack: an attack performed by a

back row player. The player must jump from behind the 3-meter
line before making contact with the ball, but may land in front of
the 3-meter line.

Line and Cross-court Shot: refers to whether the ball flies in a

straight trajectory parallel to the sidelines, or crosses through
the court in an angle. A cross-court shot with a very
pronounced angle, resulting in the ball landing near the 3-meter
line, is called a cut shot.

Dip/Dink/Tip/Cheat/Dump: the player does not try to make a

hit, but touches the ball lightly, so that it lands on an area of the
opponent's court that is not being covered by the defense.

Tool/Wipe/Block-abuse: the player does not try to make a

hard spike, but hits the ball so that it touches the opponent's
block and then bounces off-court.

Off-speed hit: the player does not hit the ball hard, reducing
its speed and thus confusing the opponent's defense.

Quick hit/"One": an attack (usually by the middle blocker)

where the approach and jump begin before the setter contacts
the ball. The set (called a "quick set") is placed only slightly
above the net and the hitter strikes the ball almost immediately
after leaving the setter's hands. Quick attacks are often effective
because they isolate the middle blocker to be the only blocker
on the hit.

Slide: a variation of the quick hit that uses a low backset. The
middle hitter steps around the setter and hits from behind him or
her.

Double quick hit/"Stack"/"Tandem": a variation of quick hit

where two hitters, one in front and one behind the setter or both
in front of the setter, jump to perform a quick hit at the same
time. It can be used to deceive opposite blockers and free a
fourth hitter attacking from backcourt, maybe without block at
all.

5. BLOCK
A block that is aimed at completely stopping an attack, thus
making the ball remain in the opponent's court, is called offensive.
A well-executed offensive block is performed by jumping and
reaching to penetrate with one's arms and hands over the net and
into the opponent's area. It requires anticipating the direction the
ball will go once the attack takes place. It may also require
calculating the best foot work to executing the "perfect" block.

6. DIG
Digging is the ability to prevent the ball from touching one's court
after a spike or attack, particularly a ball that is nearly touching the
ground. In many aspects, this skill is similar to passing, or
bumping: overhand dig and bump are also used to distinguish
between defensive actions taken with fingertips or with joined
arms. It varies from passing however in that is it a much more
reflex based skill, especially at the higher levels. It is especially
important while digging for players to stay on their toes; several
players choose to employ a split step to make sure they're ready to
move in any direction.

STRATEGY

Player specialization
There are 5 positions filled on every volleyball team at the elite
level - Setter, Outside Hitter/Left Side Hitter, Middle Hitter, Opposite
Hitter/Right Side Hitter and Libero/Defensive Specialist. Each of
these positions plays a specific, key role in winning a volleyball
match.

Setters have the task for orchestrating the offense of the

team. They aim for second touch and their main responsibility is
to place the ball in the air where the attackers can place the ball
into the opponents' court for a point. They have to be able to
operate with the hitters, manage the tempo of their side of the
court and choose the right attackers to set. Setters need to
have swift and skillful appraisal and tactical accuracy, and must
be quick at moving around the court.

Liberos are defensive players who are responsible for

receiving the attack or serve. They are usually the players on
the court with the quickest reaction time and best passing
skills. Libero means 'free' in Italian they receive this name as
they have the ability to substitute for any other player on the
court during each play. They do not necessarily need to be tall,
as they never play at the net, which allows shorter players with

strong passing and defensive skills to excel in the position and

play an important role in the team's success.

Middle blockers or Middle hitters are players that can

perform very fast attacks that usually take place near the setter.
They are specialized in blocking, since they must attempt to
stop equally fast plays from their opponents and then quickly
set up a double block at the sides of the court. In non-beginners
play, every team will have two middle hitters.

Outside hitters or Left side hitters attack from near the left
antenna. The outside hitter is usually the most consistent hitter
on the team and gets the most sets. Inaccurate first passes
usually result in a set to the outside hitter rather than middle or
opposite. Since most sets to the outside are high, the outside
hitter may take a longer approach, always starting from outside
the court sideline. In non-beginners play, there are again two
outside hitters on every team in every match.

Opposite hitters or Right-side hitters carry the defensive

workload for a volleyball team in the front row. Their primary
responsibilities are to put up a well-formed block against the
opponents' Outside Hitters and serve as a backup setter. Sets
to the opposite usually go to the right side of the antennae.

Formations
The three standard volleyball formations are known as "42", "62"
and "51", which refers to the number of hitters and setters
respectively. 42 is a basic formation used only in beginners' play,
while 51 is by far the most common formation in high-level play.
42
The 42 formation has four hitters and two setters. The setters
usually set from the middle front or right front position. The team
will therefore have two front-row attackers at all times. In the
international 42, the setters set from the right front position. The
international 42 translates more easily into other forms of offense.
The setters line up opposite each other in the rotation. The typical
lineup has two outside hitters. By aligning like positions opposite
themselves in the rotation, there will always be one of each
position in the front and back rows. After service, the players in the
front row move into their assigned positions, so that the setter is
always in middle front. Alternatively, the setter moves into the right
front and has both middle and an outside attacker; the
disadvantage here lies in the lack of an offside hitter, allowing one
of the other team's blockers to "cheat in" on a middle block.

The clear disadvantage to this offensive formation is that there are

only two attackers, leaving a team with fewer offensive weapons.
62
In the 62 formation, a player always comes forward from the back
row to set. The three front row players are all in attacking positions.
Thus, all six players act as hitters at one time or another, while two
can act as setters. So the 62 formation is actually a 42 system,
but the back-row setter penetrates to set.
The 62 lineups thus requires two setters, who line up opposite to
each other in the rotation. In addition to the setters, a typical lineup
will have two middle hitters and two outside hitters. By aligning like
positions opposite themselves in the rotation, there will always be
one of each position in the front and back rows. After service, the
players in the front row move into their assigned positions.
The advantage of the 62 is that there are always three front-row
hitters available, maximizing the offensive possibilities.
51
The 51 formation has only one player who assumes setting
responsibilities regardless of his or her position in the rotation. The
team will therefore have three front-row attackers when the setter

is in the back row, and only two when the setter is in the front row,
for a total of five possible attackers.
The player opposite the setter in a 51 rotation is called
the opposite hitter. In general, opposite hitters do not pass; they
stand behind their teammates when the opponent is serving. The
opposite hitter may be used as a third attack option (back-row
attack) when the setter is in the front row: this is the normal option
used to increase the attack capabilities of modern volleyball teams.
Normally the opposite hitter is the most technical skilled hitter of
the team. Back-row attacks generally come from the back-right
position, known as zone 1, but are increasingly performed from
back-center in high-level play.
The big advantage of this system is that the setter always has 3
hitters to vary sets with. If the setter does this well, the opponent's
middle blocker may not have enough time to block with the outside
blocker, increasing the chance for the attacking team to make a
point.

Swiss Ball
An exercise ball, also known as a Swiss Ball, is a ball constructed
of soft elastic with a diameter of approximately 35 to 85

centimeters (14 to 34 inches) and filled with air. The air pressure is
changed by removing a valve stem and either filling with air or by
letting the ball deflate. It is most often used in physical therapy,
athletic training and exercise. It can also be used for weight
training. The ball, while often referred to as a Swiss ball, is also
known by a number of different names, including balance ball, birth
ball, body ball, ball, fitness ball, gym ball, gymnastic ball,
physioball, pilates ball, Pezzi ball, sports ball, stability ball,
Swedish ball, therapy ball, or yoga ball.

Benefits
A primary benefit of exercising with an exercise ball as opposed to
exercising directly on a hard flat surface is that the body responds
to the instability of the ball to remain balanced, engaging many
more muscles. Those muscles become stronger over time to keep
balance. Most frequently, the core body muscles the abdominal
muscles and back muscles are the focus of exercise ball fitness
programs.
A major benefit of using an unstable surface is the ability to recruit
more muscle units without the need to increase the total load. The
greatest benefit of moving an exercise onto an unstable surface is
achieving a greater activation of the core musculature, exercises
such as curl-up or push-up performed on an exercise ball.An

unstable surface increases activation of the rectus abdominus and

allows for greater activity per exercise when compared to a stable
surface. Exercises such as a curl-up on an exercise ball, yields a
greater amount of electromyography (EMG) activity compared to
exercises on a stable platform.Performing standard exercises, such
as a push-up, on an unstable surface can be used to increase
activation of core trunk stabilizers and in turn provide increased
trunk strength and greater resistance to injury.

Plyometric
Plyometrics, also known as "jump training" or "plyos", are
exercises in which muscles exert maximum force in short intervals
of time, with the goal of increasing power (speed-strength). This
training focuses on learning to move from a muscle extensionto a
contraction in a rapid or "explosive" manner, such as in specialized
repeated jumping.Plyometrics are primarily used byathletes,
especially martial artists, sprinters and high jumpers, to improve
performance,and are used in the fitness field to a much lesser
degree.
Plyometrics includes explosive powerful training exercises that are
trained to activate the quick response and elastic properties of the
major muscles in the body. It was Initially made famous by Soviet

Olympians in the 1970s, providing the core element in the strength

programs of elite sporting athletes worldwide. Sports using
plyometrics include basketball, tennis and volleyball as well as the
various codes of football.

EXERCISES

Squat jump: squat down then jump off the ground as high as
possible.

Lateral jumps: from a standing position, jump side to side.

Power skipping: on each skip, lift the upper leg as high as

possible.

Tuck jumps: with feet shoulder width apart, jump, tuck the
legs in, extend them, and land.

Alternate leg bounding: run with long strides, placing

emphasis on hang time.

Box Jumps: jump onto and off of a large box 18" or higher.

Vertical depth jump: starting from the top of a box, jump

down and back up as fast as possible.

Plyometric push-up: perform a push up, but exert enough

upward force to lift the hands and body off the ground.

Split: the split, on the contrary of what people might think,

also helps the plyometrics.

Scoop hopping: common martial arts exercise - swing arms

in full circle during jump before touching toes in mid-air.

SAFETY
Plyometrics have been shown to have benefits for reducing lower
extremity injuries in team sports while combined with other
neuromuscular training (i.e. strength training, balance training, and
stretching). Plyometric exercises involve an increased risk of injury
due to the large force generated during training and performance,
and should only be performed by well conditioned individuals
under supervision. Good levels of physical strength, flexibility, and
proprioception should be achieved before commencement of
plyometric training.

BENEFITS
Many professional and Olympic athletes use plyometrics training to
improve muscular strength and jumping abilities, which therefore
increases their power. There are varying levels of intensity to
plyometrics. Another benefit of plyometrics are that you can vary
your level of intensity which means anyone looking to improve

strength and jumping training can be involved regardless of fitness.

With there being so many exercises this means you are less likely
to get burned out and have a wide range of exercises to choose
from. Another good reason with so many exercises being available
are that you can find exercises that dont require the use of any
equipment. It also increases muscular strength and endurance,
also increases metabolic rate, which increases weight loss and
heart rate.

ASANS
In yoga, asana refers both to the place in which a practitioner sits
and the posture in which he or she sits.In the Yoga Sutras,
Patanjalidefines "asana" as "to be seated in a position that is firm,
but relaxed".Patanjali mentions the ability to sit for extended
periods as one of the eight limbs of his system, known as ashtanga
yoga.
Asanas are also performed as physical exercise where they are
sometimes referred to as "yoga postures" or "yoga positions".Some
asanas are arguably performed by many practitioners mostly for
health purposes. Asanas do promote good health, although in
different ways compared to physical exercises, "placing the

physical body in positions that cultivate also awareness, relaxation

and concentration".

SURYA NAMASKAR
Surya Namaskara, or the Salutation of the Sun, which is very
commonly practiced in most forms of yoga, originally evolved as a
type of worship of Surya, the Vedic solar deity, by concentrating on
the Sun for vitalization. The practice supports development of the
koshas, or temporal sheaths, of the subtle body.
The physical aspect of the practice 'links together' twelve asanas in
a dynamically expressed series. A full round of this aasanis
considered to be two sets of the twelve asanas, with a change in
the second set where the opposing leg is moved first. The asanas
included in the sun salutation differ from tradition to tradition.

Vajrasan Yoga
The practitioner sits on the heels with the calves beneath the
thighs. There is a four-finger gap between the kneecaps, and the
first toe of both the feet touch each other and sit erect.
This asana helps in digestive issues like constipation.It also
strengthens the muscles of the legsand back.

LOTUS POSITION
The Padmasana or Lotus

Position is

cross-legged

sitting

asanaoriginating in meditative practices of ancient India, in which

the feet are placed on the opposing thighs. It is an established
asana, commonly used for meditation, in the HIngu Yoga, Jain and
Buddhist contemplative traditions. The asana is said to resemble to
a lotus, encourage breathing proper to associate meditative
practice, and to foster physical stability.

Dhanurasana
First the practitioner should lie prone and grasp the feet to lift the
leg and chest to form a bow. Remain in this position for some time
and then return to the previous position.
Benefits of Bow Pose (Dhanursana)
1. Strengthens the back and abdominal muscles.
2. Stimulates the reproductive organs.
3. Opens up the chest, neck and shoulders.
4. Tones the leg and arm muscles.

5. Adds greater flexibility to the back.

6. Good stress and fatigue buster.
7. Relieves menstrual discomfort and constipation.
8. Helps people with renal (kidney) disorders.
9. It provides relief from headache.

Pulse Rate
A resting heart rate is defined as a pulse that is taken when
you are calm, sitting or lying down, and the best time to
measure a resting heart rate is in the morning before you
leave the bed. Generally speaking, a lower heart rate
functions more effectively and efficiently.
How to Measure Heart/Pulse rate
Check your own pulse by placing the tips of your first three
fingers lightly on the inside of your wrist below your thumb.
You can also check your pulse by placing two fingers on your
neck beside the windpipe. You may have to feel around until
you feel the pulse beneath your fingers. Once you feel a

pulse, use the second hand of a watch or clock to time 10

seconds while simultaneously counting your heartbeats.
Then multiply the number of heartbeats by 6 to get your heart
rate per minute, or number of beats = ______ x 6 =
______beats/min.
Compare it to the normal heart rate chart given below:
Age (in years)

Hear Rate (beats/min)

Less than 1

100 to 160

1 to 2

90 to 150

2 to 5

80 to 140

6 to 12

70 to 120

Greater than 12

60 to 100

Well-trained Athletes

40 to 60

Factors That May Affect Your Heart Rate

Normally, your heart rate should have a strong steady rhythm.
However, various factors may affect your heart rate and make
it different to the ranges in the normal heart rate chart above.
You can seek the advice of your health care provider for any
health conditions you may have that can affect your pulse.
Conditions may include:
Fast Pulse:

 Exercise or activity
Medication
Illness or fever
Anemia
Heart disease
Stimulants such as amphetamines, diet pills, caffeine, and
tobacco
Alcohol consumption
An overactive thyroid
Stress
Slow Pulse:
High levels of fitness
Heart disease and medication for treatment
Hypothyroidism (underactive thyroid gland)
Body is at rest
Weak Pulse:
Peripheral arterial disease (diseases of the blood vessels)
Chronic heart disease/failure
Possible blood clot

The chart below shows the heart rate of ten members of the
family:
Sr.no.

Relation

Age
years)

(in

Heart

Rate

(beats/min)

Mother

49

70

Father

50

73

Sister

24

72

Brother

29

65

Grandfather

80

85

Grandmother

78

82

Aunt 1

58

80

Uncle 1

60

85

Aunt 2

51

78

10

Uncle 2

53

75