AISSCE(2017-2018)

PHYSICAL EDUCATION
PROJECT

NAME: RITURAJ GHOSH

CLASS: XII-‘E’
ROLL NO.: 31
BOARD ROLL NO.:

INDEX
1. Certificate Page
2. Acknowledgement to Teachers and Principal
3. AAHPER Test and introduction
4. Barrow Fitness Test
5. Yoga
 Introduction
 5 asanas
6. Senior citizen fitness test
7. Football
 Introduction/History of the game
 Rules of the game
 Skills of the game
 Some national and international matches
 Some national and international stadiums
8. BMI
 Introduction
 Record of BMI for 10 persons
9. Bibliography

CERTIFICATE
This is to certify that Rituraj Ghosh of class XII-‘E’ has
successfully completed the project work on Physical
Education for class XII practical examination of the Central
Board of Secondary Education in the year 2017-2018.It is
further certified that this project is the individual work of
the candidate.

Signature of External: ________________________

Signature of Internal: ________________________

ACKNOWLEDGEMENT
I would like to express my special thanks of gratitude to
my teacher Mr. Sourav Lahiri and Mr. Anjan Kumar Biswas
as well as our principal Miss Anindita Home Chowdhury
who gave me the golden opportunity to do this wonderful
project which also helped me in doing a lot of Research
and I came to know about so many new things I am
thankful to them.
Secondly, I would also like to thank my parents and friends
who helped me a lot in finalizing this project within the
limited time frame.

AAHPER TEST
Introduction:-
AAPHER Physical Fitness Test: This test was designed to help the teachers of
physic
a distance of 30 feet from each other and two blocks of wood are placed
behind one of the Hnes. The subject has to stand behind the Other line and on
the signal "Ready", "Go" should run to pick up one block, run back to the
starting line and place the block behind the line. He should again turn back to
pick up the second block and bring it also behind the starting line. Two such
trials are given.
The better time of the two trials to the nearest 10th of a second is the score of
the subject.
Item No. 4—Standing Long jump: In this test, a subject is required to stand
behind a take-off line, with feet apart. He takes a jump forward by extending
his bent knees and swinging the arms forward.
The best jump recorded, out of the three trials given, is the score of the
subject. The jump should be recorded in feet and inches.
Item No. 5—50 Yard Run: Two Hnes are drawn at a distance of 50 Yards from
each other. The subject is made to run from the start Hne to the finish Hne and
his time taken is recorded in seconds (nearest to the tenth of a second.) This
indicates his score.
Item No. 6—600 Yard Run: This run can be organized on a track, on a football
field or an open area marked for this purpose. In this test item, a subject runs a
distance of 600 Yards, the subject takes a standing start from the start line.
The subject may walk in between. However, the objective is to cover the
distance in the shortest time, when he crosses the finish Hne, he is informed
of his time. The time taken to run the distance is recorded in minutes and
seconds.
**The above pictures are the graphs plotted for various types of AAHPER
Motor Fitness Tests for both boys and girls.
 BARROW FITNESS TEST
Introduction:-
The Barrow Motor Ability Test was developed by Dr. Harold M.
Barrow in 1953 for partial fulfilment of the degree of Doctor of
Physical Education in the School of Health, Physical Education,
and Recreation at Indiana University. Dr. Barrow is now head of the
Physical Education Department at Wake Forest College, Winston-
Salem, North Carolina.

Objective:-
The purpose of his study was to develop an easily administered
test of motor ability of college men. The results may be used for
classification, guidance, and measurement of achievement.

Methods of the test:-

For measuring general motor fitness, the three-item test battery of
Barrow is used. In this test, battery of three items such as standing
broad jump, zig-zag run and medicine ball are used to measure the
general motor ability of an individual. The details of administration
of these tests are described below:

1. Standing Broad Jump (for measuring leg

strength)
Equipment and material: A mat of 5x12 feet and a measuring
tape, if the mat is unmarked.

Procedure: A take-off line is marked on the ground. Subject stands

just behind the take-off line with the feet several inches apart. The
subject swings the arms and bends the knees to take a jump in the
long jump pit. Three trails are given to the subject. The distance is
measured from the take-off line to the heel or other part of the body
that touches the ground nearest to the take-off line. All jumps are
measured and the best one is recorded.

2. Zig-Zag Run (for measuring agility and speed)

Equipment and material: Stopwatch, five obstacles and space
enough to accommodate the 16x10 feet course.

Procedure: The subject begins from a standing start on the

command to run. The subject runs the prescribed pattern stated to
him as quickly as he can run. The subject runs the prescribed pattern
stated to him as quickly as he can without gasping. Three complete
circuits are run. The stopwatch is started when the command to run is
given and stopped immediately when the subject crosses the finish
line. The time is recorded to the nearest tenth of a second. Before
running the zig-zag run, the subject should warm up properly. The
subject should wear proper fitting shoes with good traction to avoid
blisters and slipping. Demonstration of the pattern of the course
should be given by the administrator before the beginning of the run.
 3. Medicine Ball Put (for measuring arm and
shoulder strength)
Equipment and material: A medicine ball and measuring tape.

Procedure: The subject stands between two restraining lines which

are 16 feet apart. In case of girl, a medicine ball of 1 kg is provided,
whereas in case of boys a medicine ball out as far as possible without
crossing the restraining line. He/she should hold the medicine ball at
the junction of the neck and shoulder then the ball should be put
straight down the course. Three trails are given to him/her. The best
of three trails is recorded. The distance is computed to the nearest
foot. A put in which the subject commits a foul is not scored.
However, if all the trails are foul, subject he/she should try until
he/she make a fair put.

Sl. Name Jump Zig-Zag Medicine

No. Run Ball
1. Anup Singh 1.95 m 39s 12 ft
2. Arpan Sen 1.89 m 42 s 11.52 ft
3. Ritesh Saha 2.03 m 30 s 12.95 ft
4. Ankit Karmakar 2.00 m 45 s 12 ft
5. Anupam Goswami 1.93 m 50 s 10 ft
6. Varun Bhalla 1.98 m 51 s 10 ft
7. Swarup Ghosh 2.00 m 43 s 12 ft
8. Vivek Singh 1.94 m 43 s 11.98 ft
9. Ramesh Paul 2.09 m 30 s 13 ft
10. Mohit Aggarwal 1.99 m 41 s 11.39 ft

ASANAS
VAJRASANA:-
Vajrasanaवज्रासन (/vədʒˈrɑːsɪnɪ/; IAST: vajrāsana), "vajra Pose", is
a sitting asana in yoga. It is a kneeling position sitting on the heels. A
person need not be sitting in an erect position to do it.

Description
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.

Benefits
This asana may help in digestive issues like constipation. It also
strengthens the muscles of the legs and back.

Contraindications and cautions

Some orthopaedic surgeons claim Vajrasana may be harmful to knees.
It has also been linked to damage to the common fibular nerve resulting
in foot drop, where dorsiflexion of the foot is compromised and the foot
drags (the toe points) during walking; and in sensory loss to the surface
of the foot and portions of the anterior, lower-lateral leg. In this context, it
has been called "yoga foot drop".
PADA HASTASANA:-
Padahastasana or the Hand Under Foot pose is a ‘forward bend asana’.
This pose requires a considerable amount of flexibility in the back,
abdomen, and legs which is why it is not considered to be one of the
best yoga poses for beginners. However, this does not mean that yoga
beginners cannot do this pose, it simply means that you need to have
some level of physical fitness before you attempt this asana.

The term Padahastasana is a combination of the words pada (the

Sanskrit word for ‘foot’), hasta (which means ‘hand’), and asana
(meaning posture). Padahastasana strengthens the muscles of the limbs
as well as the core and promotes good form which is why it is one of the
most commonly recommended yoga postures for people who are
interested in overall fitness and muscle flexibility. Once you are proficient
in basic yoga poses and yoga exercises for beginners, you can try more
challenging asanas such as Padahastasana.

How to Perform Padahastasana:-

Padahastasana must be performed at least 4-6 hours after a meal and it
is preferable that your stomach (and bowels) are empty at that time. You
should perform a few preparatory asanas as this will prepare you both
physically and mentally to perform Padahastasana. You can learn a few
Padahastasana prep poses such as Adho Mukha Shvanasana
(Downward Facing Dog pose), Paschimottanasana (Seated Forward
Bend), Janusirsasana (Head-to-Knee pose), and Supta
Padangusthasana (Reclining Hand-to-Big-Toe pose) before you learn
how to do Hand Under Foot pose. These prep poses for Padahastasana
are basic yoga poses that will gently stretch and strengthen the muscles
of your calves and thighs as well as stretch and strengthen your back
and abdominal muscles. These are the 7 Hand Under Foot pose steps:
1. Stand on the floor in an upright position with your hands held loosely
at your sides.
2. Lift your hands straight up and allow your palms to lightly touch each
other.
3. Exhale and stretch your arms out while slowly bending at your waist.
4. Keep bending until your hands reach your toes. Your chin should
come in contact with your knees.
5. Slide your fingers under your toes and hold this position for 5-15
seconds.
6. Exhale and bend downwards from your hips until your hands reach
your toes.
7. Hold the toes with your hands and remain steady. Relax.

Follow these Padahastasana steps carefully and do not make any

changes to them. It is important to follow the Padahastasana sequence
of steps to maximise the effects of this asana and to ensure that you do
not place any unnecessary strain on your thighs and lower back.

Benefits of Padahastasana:-
Strengthens the thighs and calves as well as the lower back.
Firms the buttocks and abdomen by working on your core stomach
muscles.
Improves posture and balance.
Improves the ability to sustain forward bending poses for a longer period
of time.
It helps to control digestive problems.
Yoga brings together physical and mental disciplines to increase muscle
flexibility and body tone while also eliminating stress and anxiety. Yoga
for strengthening thigh and calf muscles will also help to increase
stamina and will enhance your overall fitness levels. While there are
many benefits of Padahastasana and it is undoubtedly one of the best
thigh strengthening yoga asanas, you should ensure that you are doing
it correctly as doing it incorrectly can put a great deal of stress on your
thigh and calf muscles as well as your ankles.

There are several Padahastasana variations depending on whether you

are a beginner, intermediate, or advanced practitioner. This pose can
also be done where you touch the tips of your fingers to your big toes –
this is one of the best modifications of Chaturanga Dandasana for
beginners and people who are not as flexible. While there are several
yoga poses that work wonders for pregnant women, it is advisable to
avoid this pose when you are pregnant. Padahastasana is physically
challenging as well as mentally taxing as it requires immense focus and
determination. Most yoga beginners lose their focus within a few minutes
as their minds start to wander and this is one of the most common
mistakes made by yoga beginners. However, with regular yoga practice
you will be able to overcome this problem.

Contraindications of Padahastasana:-
While the benefits and importance of Padahastasana are immense,
there are certain circumstances when you should avoid this pose. Avoid
practicing this asana if you have hypertension or any kind of heart
problem. Padahastasana is also not recommend for people with lower
back pain or any sort of spinal problem. The Hand Under Foot pose for
beginners generally consists of the same steps but the amount of time
spent in this position is much shorter.

Trikonasana:-
Trikonasana (/trɪkoʊˈnɑːsənɑː/ trik-oh-NAH-sə-nah; Sanskrit: त्रिकोणासन;
IAST: trikoṇāsana) or Triangle Pose is an asana. Variations include
utthita trikonasana (extended triangle pose), baddha trikonasana (bound
triangle pose) and parivrtta trikonasana (revolved triangle pose).

Description:-
Trikonasana is usually performed in two parts, facing left, and then
facing right. The practitioner begins standing with the feet one leg-length
apart, knees unbent, turns the right foot completely to the outside and
the left foot less than 45 degrees to the inside, keeping the heels in line
with the hips. The arms are spread out to the sides, parallel to the
ground, palms facing down; the trunk is extended as far as is
comfortable to the right, while the arms remain parallel to the floor. Once
the trunk is fully extended to the right, the right arm is dropped so that
the right hand reaches the shin (or a block or on the floor) to the front
(left side) of the right foot, with the palm down if flexed. The left arm is
extended vertically, and the spine and trunk are gently twisted counter
clockwise (i.e., upwards to the left, since they're roughly parallel to the
floor), using the extended arms as a lever, while the spine remains
parallel to the ground. The arms are stretched away from one another,
and the head is often turned to gaze at the left thumb, slightly
intensifying the spinal twist. Returning to standing, the bend is then
repeated to the left.

Benefits:-
Iyengar claims practice of this asana improves the flexibility of the spine,
corrects alignment of the shoulders; relieves backache, gastritis,
indigestion, acidity, flatulence; massages and tones the pelvic organs,
corrects the effects of a sedentary lifestyle or faulty posture, assists
treatment of neck sprains, reduces stiffness in the neck, shoulders and
knees, strengthens the ankles and tones the ligaments of the arms and
legs. A book from Sivananda Yoga Vedanta Centre claims the asana
can reduce or eliminate pain in the lower back, tone the spinal nerves
and abdominal organs, improve the appetite, digestion and circulation.
Swami Satyananda Saraswati claims the asana stimulates the nervous
system and alleviates nervous depression, strengthens the pelvic area
and tones the reproductive organs.

Contraindications and precautions:-

This side bend may cause issues in practitioners with lower back
problems. Farhi warns that those with posterolateral disc herniation may
find the twisting in this asana challenging the back. Iyengar advises:
those prone to dizzy spells, vertigo, or high blood pressure do not look
down at the floor in the final asana or turn the head; those with cervical
spondylosis do not look up for too long; those with a cardiac condition
practise against a wall and do not raise the arm, but rest it along the hip;
and those with stress-related headaches, migraine, eye strain,
diarrhoea, low blood pressure, psoriasis, varicose veins, depression or
extreme fatigue do not practise this asana. Satyananda Saraswatistates
that the asana should not be practiced by those suffering from severe
back conditions.
Ardhmatseyendrasana:-
Ardhmatseyendrasana(Sanskrit: अर्धमत्स्येन्द्रासन; IAST: Ardha
Matsyendrāsana), Half Lord of the Fishes Pose, Half Spinal Twist Pose
or Vakrasana is an asana. The asana usually appears as a seated
spinal twist with many variations, and is one of the twelve basic asanas
in many systems of Hatha Yoga.

Description:-
One foot is placed flat on the floor outside the opposite leg and torso
twists toward the top leg. The bottom leg may be bent with the foot
outside the opposite hip or extended with toes vertically. The arms help
leverage the torso into the twist and may be bound (Baddha Ardha
Matsyendrasana) in a number of configurations by clutching either feet
or opposite hands.

Benefits:-
Ardha Matsyendrāsana allows the spine to be twisted all the way from
the base of the spine to the very top. This asana tones the spinal nerves
and ligaments, and improves digestion, and also improve liver and
pancreas health.

Contraindications:-
People suffering from severe back or neck pain should practice with
caution, and with close supervision. Those with slip disc problems
should avoid this pose completely. Those with internal organ issues may
find this pose difficult and painful. Should be avoided by pregnant
women as it can press the foetus.
Tadasana:-
Tadasana (IPA: [tɑːɖɑːsɐnɐ]; Sanskrit: ताडासन; IAST: Tāḍāsana) and
Samasthiti (IPA: [sɐmɐst̪ ʰit̪ ih]; Sanskrit: समस्थित्रत; IAST: samasthitiḥ) are
two names for a common standing yoga posture is an asana. Depending
on the Yoga lineage practiced, Samasthitiḥ and Tāḍāsana may refer to
the same asana or two similar asanas.

Procedure:-
Stand with feet together. Ground down evenly through feet and lift up
through the crown of your head. Lift your thighs. Lengthen up through all
four sides of your waist, elongating spine. Breathe easy. Although
Tāḍāsana is a very basic asana, it is the basis and starting point for
many standing asanas.As such, Tāḍāsana is important in the context of
other āsanas because it allows the body and consciousness to integrate
the experience of the preceding āsana and prepare for the next. Further,
as a common and fundamental asana, Tāḍāsana can help develop
habits for further practice and asanas.

Asanas that help prepare for Tāḍāsana include Adho Mukha Svanasana
and Uttanasana. Urdhva Hastasana is a very similar asana with the
hands raised above the head.

Benefits:-
The asana strengthens the abdomen and the legs. It may help relieve
sciatica, reduce flat feet,[citation needed] and help plantar fasciitis and
heel spurs by improving the strength of deeper foot muscles which
support your foot, and reducing the load on the less suited plantar
fascia.
Contraindications:-
Unable to Stand: This yoga pose cannot be beneficial to anyone who
finds it difficult to stand for long with feet together or otherwise.
Severe Migraine or Giddiness: Someone who is suffering severe
migraine or giddiness would find this pose a challenge.
Weak Leg Muscles: Weak muscles of the legs will not help standing in
Tadasana even in the simplest of the pose without variation.
Knee Locking: Locking the knee can be challenging for long periods and
so one must be wary of this.
Strain on Spine: Avoid putting too much strain on the spine by carrying
the entire body weight. This can bring more stress to the spine.
Don’t Hurry: Initially don’t work hard on raising the body and remaining
still, but first work on just standing still even if the spine is not expanded
and stretched. When the body is ready then move towards a little stretch
and not too much. Slowly work on this.

SENIOR CITIZEN FITNESS

TEST
The Senior Fitness Test was developed at Fullerton University, by Dr. Roberta
Rikli and Dr. Jessie Jones. As such, the test is sometimes known as the Fullerton
Functional Test. It is a simple, easy-to-use battery of test items that assess the
functional fitness of older adults. The test describes easy to understand and
effective tests to measure aerobic fitness, strength and flexibility using minimal &
inexpensive equipment.
The individual fitness test items involve common activities such as getting up
from a chair, walking, lifting, bending, & stretching. The tests were developed to
be safe & enjoyable for older adults, while still meeting scientific standards for
reliability & validity.

List of Equipment Required

The following is a complete list of the equipment you will need to complete the
Functional Fitness Test:

A Chair Without Arms – preferably a folding chair for greater stability

A Stopwatch or Watch with a second hand
5 Pound Weight for women
8 Pound Weight for men
Piece of String or Cord about 30” in length
Visible, bright colour duct tape
Counter – to track number of repetitions completed or paper and pencil to track
manually
Ruler that goes up to 12”
Measuring Tape
Small Orange Cone
Functional Fitness Tests

CHAIR STAND TEST — Testing Lower Body Strength

Daily Benefit: Lower body strengthis important for activities such as getting out of
a chair, on the bus, out of the car, & rising up from a kneeling position in the
house or garden. The strength of your lower body can directly affect the ease with
which you perform the activities you do every day.

Equipment: Chair without arms, Stopwatch

Test Steps:

Place the chair against a wall where it will be stable.

Sit in the middle of the chair with your feet flat on the floor, shoulder width apart,
back straight.
Cross your arms at the wrist and place them against your chest.
The test partner will tell you when to begin and will time you for 30 seconds,
using the stopwatch. You will rise up to a full stand and sit again as many times as
you can during the 30‐second interval.
Each time you stand during the test be sure you come to a full stand.
When you sit, make sure you sit all the way down. Do not just touch your
backside to the chair. You must fully sit between each stand.
Do not push off your thighs, or off the seat of the chair with your hands to help
you stand unless you have to.
Keep your arms against your chest crossed and do not allow the arms to swing up
as you rise.
If you are on your way up to stand when time is called you will be given credit for
that stand.
Risk Zone: Less than 8 unassisted stands for men & women.

Fig:- Chair-Stand test

ARM CURL TEST — Testing Upper Body Strength

Daily Benefit:Upper body strength is important for activities such as carrying

laundry, groceries, & luggage. It is also important for picking up grandchildren &
giving them a big hug! A lack of upper body strength could keep you from
pouring milk from a jug, being able to go grocery shopping for yourself &
maintaining your independence.

Equipment: 5 lb Weight & an 8 lb weight, stopwatch & a straight‐back chair with

no arms.

Women will curl a 5-lb. weight in this test and Men will curl an 8-lb. weight for
their test. It is extremely important to the accuracy of the test that you use the
appropriate weight for men & women in this test.

Test Steps:

Your test partner will tell you when to begin and will time you for 30 seconds,
using the stopwatch or a watch with a second hand.
Do as many curls as you can in the allotted 30‐second time period, moving in a
controlled manner.
Remember to do a Full Curl, squeezing your lower arm against your upper arm at
the top of each curl and returning to a straight arm each time. Keep your upper
arm still.
DO NOT SWING THE WEIGHT.
If you have started raising the weight again and are over halfway up when time is
called, you may count that curl!
Risk Zone: Less than 11 curls in correct form for men & women.

Fig:- Arm-Curl test

CHAIR SIT AND REACH TEST — Lower Body Flexibility Test

Daily Benefit:Lower body flexibility is important for preventing lower back pain.
It also plays a role in your balance, posture, in fall prevention, and in your gait, or
walking. Lower body flexibility is important for maintaining an active,
independent lifestyle.

Equipment:Chair, Ruler

Test Steps:

Place the chair against a wall so it will be stable.

Slide forward in your chair until you are able to straighten one of your legs. The
ankle of your straight leg should be flexed at about a 90‐degree angle. Your other
foot should be flat on the floor.
Place one of your hands directly on top of the other so that they are stacked with
your fingers extended.
Exhale as you bend forward at the hip and try to reach your toes. If the extended
leg begins to bend, move back in your chair until the leg is straight.
Hold the stretch for at least 2 seconds and Do Not Bounce or jerk as you reach.
Take two practice reaches on each leg. Determine which side is more flexible.
You will measure and record only your most flexible side on your scorecard.
Be sure you have a stable chair so that the chair will not tip forward as you reach
for your toes.
After you have completed the practice reaches, your test partner will hold a ruler
across the toe of your shoe. The centre of the toe of your shoe is considered to
be a measurement of “0”.
Reach forward toward your toes. Mark your score to the nearest half‐inch
If you reach past this “0” point at the middle of your toe, you receive a positive
score of as many inches as you reach past it, measured to the nearest half‐inch.
If you cannot reach your toes, you receive a negative score of as many inches as
you are short of the “0” point at the middle of the toe of your shoe, measured to
the nearest half‐inch.
Try the reach twice and record the better of the two measurements.
Risk Zone: Men: Minus (-) 4” or more; Women: Minus (-) 2” or more.

Fig:- Chair Sit and Reach test

BACK SCRATCH TEST — Upper Body Flexibility Test

Daily Benefit: Upper body flexibility affects your ability to reach for items that
may be high on a shelf, change a light bulb, or do any activity that requires arm
and/or shoulder movement.

Maintaining flexibility in your upper body will assist you in continuing to live
independently.

Equipment: Ruler

Test Steps:

Place your left arm straight up in the air above your left shoulder.
Bend your left arm at the elbow to reach toward your back, with your fingers
extended. Your elbow pointed toward the ceiling.
Place your right hand behind your back with your palm out and your fingers
extended up.
Reach up as far as possible and attempt to touch the fingers of your two hands
together. Some people are not able to touch at all, while others’ fingers may
overlap.
Take two practice stretches with each arm, determining which side is more
flexible.
You will be measuring and recording only your most flexible side.
You are now ready to be measured. Perform the stretch as outlined above.
Without shifting your hands, your test partner will position your fingers so that
they are pointing toward each other.
The distance between the fingertips of one hand and the other is measured to the
nearest half inch. If your fingers overlap, the amount of the overlap will be
measured.
Fingertips just touching receive a score of “0”.
If your fingers do not touch, you receive a negative score of the distance between
your fingers, measured to the nearest .5 or half inch.
You receive a positive score if your fingers overlap, measuring the overlap to the
nearest .5 or half inch.
If you are able to touch your fingers together, do not grab your fingers together
and pull, as this will affect the accuracy of your score.
Do the stretch twice, recording the best score and remember to indicate if the
score was positive or negative.
Risk Zone: Men: Minus (-) 4” or more; Women: Minus (-) 2” or more.

Fig:- Back Scratch test

8-FOOT UP AND GO TEST — Speed, Agility & Balance Test

Daily Benefit: Important for activities such as walking through crowds, moving in
unfamiliar environments & across changing terrain, & crossing the street before
the light changes. The better your balance is, the more confident you will be
traveling outside your home & living an active life. Your speed & balance directly
affect your self‐assurance as you go about your daily activities.

Equipment:Chair, Cone (or another marker), Stopwatch

Test Steps:

Sit in the chair with your hands on your thighs, your feet flat on the floor with one
foot slightly ahead of the other.
Your test partner will hold the stopwatch and stand near the place where you will
walk around the marker on the floor.
Your test partner will signal, “go” and start the watch. For test accuracy, your test
partner must start the watch on the signal, “go.” Do not wait to start the watch
after the participant has started to move.
The test is timed to the nearest tenth (.1) of a second, so it is important to be as
accurate as possible when starting and stopping the watch.
Upon the signal “go” rise from the chair and walk as quickly as possible out to the
marker. You may press off your thighs of the chair when you rise. Do not run.
Walk around the outside of the marker and return to your seat as quickly as
possible, being sure to be safe in your movements.
As soon as you are fully seated again your test partner will stop the watch and
record your time to the nearest tenth of a second.
If you would like to take a practice test before testing for a score you may. You
may then take the test twice, recording your best score.
Remember to record the score to the nearest tenth, for example 4.9 seconds or
8.9 seconds.
Risk Zone: More than 9 seconds.

Fig:- 8 Foot Up and Go test

WALK TEST (6 MINUTES) & STEP IN PLACE TEST (2 MINUTES)* —

Physical Stamina/Endurance Test
Daily Benefit:Endurance is important for activities such as shopping, walking for a
distance, and traveling. The more physical stamina you have, the more energy
you will have to do the things you enjoy. You will also be able to do more with
less fatigue. Your endurance affects your ability to perform many of your daily
activities and to maintain your independence.

Equipment:Stop Watch, Measuring Tape, Visible Tape (i.e. masking tape or

painter’s tape)

Set Up:

Begin by setting the minimum knee or stepping height for each participant. This
is at the level even with the midway point between the kneecap and the front
hipbone (Iliac crest). It can be determined using a tape measure or by stretching a
cord from the middle of the kneecap (patella) to the hipbone. Then you can fold
it over and mark this point on the thigh with a piece of tape.

Test Steps:

Your test partner will tell you when to begin and will time you for two full minutes
using the stopwatch.
Begin stepping, being careful to lift your knees to the appropriate height each
time so that your knee is level with the tape mark on the wall. Your entire foot
must touch the ground on each step to ensure that you are not jogging, you need
to “step”.
Your test partner will count each time you raise your right knee, counting each
full stepping cycle. A full step cycle is when both the right and the left foot have
lifted off the floor and come back down.
Your test partner should alert you at each 30 second interval to allow you to
gauge how you feel. If you cannot complete the full 2 minutes that is fine, just
complete as much time as you can comfortably complete.
If you wish to rest during the test you may stop stepping, rest and then resume the
test. The stopwatch will continue to run and you may start stepping again as long
as you are still within the two‐minute test period.
Risk Zone: Walk Test: Less than 350 yards for men & women; Step Test: Less
than 65 steps for men & women.

*The Walk Test is used to assess aerobic fitness unless the person uses
orthopaedic devices when walking or has difficulty balancing, in which case they
do the Step in Place Test

Fitness is very important for those in their senior years. Older adults need to have
adequate strength, flexibility, and endurance to accomplish everyday tasks.
Assessing these components of fitness can detect weaknesses which can be treated
before causing serious functional limitations.

Fig:- 6 mins Walk test

Fig:- Step in place test

TABLE FOR SENIOR CITIZEN FITNESS TEST FOR 10

ELDERLY PERSONS:-
Sl. Name Age Chair Arm 6- 2- Chair Back 8 foot
No (in Stand Curl min mi Sit Scratc up and
. years (no. of (no. walk n and h (in go step
) stands of test ste Reach inches) (in
) reps (in p test (in seconds
) yards testinches )
) )
1. Anup 63 18 20 629 102 1.2 -4.0 5.2
Roy(M)
2. Rupa 65 13 12 620 75 3.5 0.1 5.9
Ghosh(F)
3. Ankit 72 15 15 590 83 -1.6 -3.0 5.1
Sharma(M
)
4. Arundhati 76 10 15 495 72 -0.9 -3.1 5.2
Sen(F)
5. Raman 81 10 13 562 84 0.3 -1.2 6.8
Kumar(M)
6. Roshni 85 8 10 402 63 2.0 -3.0 9.6
Sinha(F)
7. Varun 92 7 11 400 52 -6.5 -10.5 9.1
Kapoor(M
)
8. Shilpa 77 15 11 486 71 0.2 -4.4 7.3
Ghosh(F)
9. Santu 60 18 21 709 110 3.9 0.0 3.9
Ghosh(M)
10 Rupsha 82 9 13 421 75 1.0 0.0 7.0
Ganguly(F
)

FOOTBALL:-
INTRODUCTION:-
Football is a family of team sports that involve, to varying degrees,
kicking a ball with the foot to score a goal. Unqualified, the word football
is understood to refer to whichever form of football is the most popular in
the regional context in which the word appears. Sports commonly called
'football' in certain places include: association football (known as soccer
in some countries); gridiron football (specifically American football or
Canadian football); Australian rules football; rugby football (either rugby
league or rugby union); and Gaelic football. These different variations of
football are known as football codes.

Various forms of football can be identified in history, often as popular

peasant games. Contemporary codes of football can be traced back to
the codification of these games at English public schools during the
nineteenth century.The expanse of the British Empire allowed these
rules of football to spread to areas of British influence outside the directly
controlled Empire. By the end of the nineteenth century, distinct regional
codes were already developing: Gaelic football, for example, deliberately
incorporated the rules of local traditional football games in order to
maintain their heritage. In 1888, The Football League was founded in
England, becoming the first of many professional football competitions.
During the twentieth century, several of the various kinds of football grew
to become some of the most popular team sports in the world.

Common elements
The various codes of football share certain common elements: Players
in American football, Canadian football, rugby union and rugby league
take up positions in a limited area of the field at the start of the game.
They tend to use throwing and running as the main ways of moving the
ball, and only kick on certain limited occasions. Body tackling is a major
skill, and games typically involve short passages of play of 5–90
seconds.

Association football and Gaelic football tend to use kicking to move the
ball around the pitch, with handling more limited. Body tackles are less
central to the game, and players are freer to move around the field
(offside laws are typically less strict).

Common rules among the sports include:

Two teams of usually between 11 and 18 players; some variations that

have fewer players (five or more per team) are also popular.
A clearly defined area in which to play the game.
Scoring goals or points by moving the ball to an opposing team's end of
the field and either into a goal area, or over a line.
Goals or points resulting from players putting the ball between two
goalposts.
The goal or line being defended by the opposing team.
Players being required to move the ball—depending on the code—by
kicking, carrying, or hand-passing the ball.
Players using only their body to move the ball.
In all codes, common skills include passing, tackling, evasion of tackles,
catching and kicking. In most codes, there are rules restricting the
movement of players offside, and players scoring a goal must put the
ball either under or over a crossbar between the goalposts.

Etymology
Main article: Football (word)
There are conflicting explanations of the origin of the word "football". It is
widely assumed that the word "football" (or the phrase "foot ball") refers
to the action of the foot kicking a ball. There is an alternative
explanation, which is that football originally referred to a variety of
games in medieval Europe, which were played on foot. There is no
conclusive evidence for either explanation.

Early history
Ancient games
A painting depicting Emperor Taizu of Song playing cuju (i.e. Chinese
football) with his prime minister Zhao Pu (趙普) and other ministers, by
the Yuan dynasty artist Qian Xuan (1235–1305)
The Ancient Greeks and Romans are known to have played many ball
games, some of which involved the use of the feet. The Roman game
harpastum is believed to have been adapted from a Greek team game
known as "ἐπίσκυρος" (Episkyros) or "φαινίνδα" (phaininda), which is
mentioned by a Greek playwright, Antiphanes (388–311 BC) and later
referred to by the Christian theologian Clement of Alexandria (c. 150 – c.
215 AD). These games appear to have resembled rugby football. The
Roman politician Cicero (106–43 BC) describes the case of a man who
was killed whilst having a shave when a ball was kicked into a barber's
shop. Roman ball games already knew the air-filled ball, the follis.
Episkyros is recognised as an early form of football by FIFA.

A Chinese game called Cuju (蹴鞠), Tsu' Chu, or Zuqiu (足球) has been
recognised by FIFA as the first version of the game with regular rules. It
existed during the Han dynasty, the second and third centuries
BC.[citation needed] The Japanese version of cuju is kemari (蹴鞠), and
was developed during the Asuka period. This is known to have been
played within the Japanese imperial court in Kyoto from about 600 AD.
In kemari several people stand in a circle and kick a ball to each other,
trying not to let the ball drop to the ground (much like keepie uppie). The
game appears to have died out sometime before the mid-19th century. It
was revived in 1903 and is now played at a number of festivals.[citation
needed]

There are a number of references to traditional, ancient, or prehistoric

ball games, played by indigenous peoples in many different parts of the
world. For example, in 1586, men from a ship commanded by an English
explorer named John Davis, went ashore to play a form of football with
Inuit (Eskimo) people in Greenland. There are later accounts of an Inuit
game played on ice, called Aqsaqtuk. Each match began with two teams
facing each other in parallel lines, before attempting to kick the ball
through each other team's line and then at a goal. In 1610, William
Strachey, a colonist at Jamestown, Virginia recorded a game played by
Native Americans, called Pahsaheman.[citation needed] On the
Australian continent several tribes of indigenous people played kicking
and catching games with stuffed balls which have been generalised by
historians as Marn Grook (Djab Wurrung for "game ball"). The earliest
historical account is an anecdote from the 1878 book by Robert Brough-
Smyth, The Aborigines of Victoria, in which a man called Richard
Thomas is quoted as saying, in about 1841 in Victoria, Australia, that he
had witnessed Aboriginal people playing the game: "Mr Thomas
describes how the foremost player will drop kick a ball made from the
skin of a possum and how other players leap into the air in order to catch
it." Some historians have theorised that Marn Grook was one of the
origins of Australian rules football.

The Māori in New Zealand played a game called Ki-o-rahi consisting of

teams of seven players play on a circular field divided into zones, and
score points by touching the 'pou' (boundary markers) and hitting a
central 'tupu' or target.[citation needed]

Games played in Mesoamerica with rubber balls by indigenous peoples

are also well-documented as existing since before this time, but these
had more similarities to basketball or volleyball, and no links have been
found between such games and modern football sports. Northeastern
American Indians, especially the Iroquois Confederation, played a game
which made use of net racquets to throw and catch a small ball;
however, although it is a ball-goal foot game, lacrosse (as its modern
descendant is called) is likewise not usually classed as a form of
"football."[citation needed]

These games and others may well go far back into antiquity. However,
the main sources of modern football codes appear to lie in western
Europe, especially England.
Ancient Greek football player balancing the ball. Depiction on an Attic
Lekythos, Piraeus, 400-375 BC.
A Song dynasty painting by Su Hanchen (c. 1130-1160), depicting
Chinese children playing cuju.
Paint of a Mesoamerican ballgame player of the Tepantitla murals in
Teotihuacan.
A revived version of kemari being played at the Tanzan Shrine, Japan.
An illustration from the 1850s of Australian Aboriginal hunter gatherers.
File:Children in the background are playing a football game, possibly
Woggabaliri.
A group of aborigines playing football in Guiana.

RULES OF THE GAME:-

International rules football (Irish: Peil na rialacha idirnáisiunta; also
known as inter rules in Australia and compromise rules in Ireland) is a
team sport consisting of a hybrid of football codes, which was developed
to facilitate international representative matches between Australian
rules football players and Gaelic football players.
The first tour, known as the Australian Football World Tour, took place in
1967, with matches played in Ireland, the United Kingdom, and the
United States. The following year, games were played between Australia
and a touring County Meath Gaelic football team, Meath being the
reigning All-Ireland senior football champions. Following intermittent
international tests between Australia and Ireland, the International Rules
Series between the senior Australian international rules football team
and Ireland international rules football team has been played
intermittently since 1984, and has generally been a closely matched
contest. The sport has raised interest and exposure in developing
markets for Gaelic and Australian football and has been considered a
development tool by governing bodies of both codes, particularly by the
AFL Commission.
International rules football does not have any dedicated clubs or
leagues. It is currently played by men's, women's, and junior teams only
in tournaments or Test matches.

Rules:-
The rules are designed to provide a compromise or combine between
those of the two codes, with Gaelic football players being advantaged by
the use of a round ball and a rectangular field measured about 160
yards long by 98 yards wide (Australian rules uses an oval ball and
field), while the Australian rules football players benefit from the
opportunity to tackle by grabbing between the shoulders and thighs and
pulling to the ground, something banned in Gaelic football. The game
also introduces the concept of the mark, from Australian rules football,
with a free kick awarded for a ball caught from a kick of over 15 metres,
where the kick must be in the forward direction if originating from a
teammate.
A player must bounce, solo or touch the ball on the ground once every
10 metres or six steps. A maximum of two bounces per possession are
allowed, while players can solo the ball as often as they wish on a
possession. Unlike in Gaelic football, the ball may be lifted directly off
the ground, without putting a foot underneath it first. Players however
cannot scoop the ball off the ground to a team-mate, nor pick up the ball
if they are on their knees or on the ground. If a foul is committed, a free
kick will be awarded, referees (called umpires in Australian Rules) can
give the fouled player advantage to play on at their discretion.

Scoring in International rules football

The game uses two large posts usually sets 6.5 metres apart, and
connect 2.5 metres above the ground by a crossbar with goal net that
could extend behind the goalposts and attached to the crossbar and
lower goalposts, as in Gaelic football. A further 6.5 metres apart on
either side of those and did not connected by a crossbar are 2 small
post, known as behind post, as in Australian rules football.

Points are scored as follows:

Under the crossbar and into the goal net (a goal): 6 points, umpire
waves green flag and raises both index fingers. Over the crossbar and
between the two large posts (an over): 3 points, umpire waves red flag
and raises one arm above his head.
Between either of large posts and small posts (a behind): 1 point, umpire
waves white flag and raises one index finger.
Scores are written so as to clarify how many of each type of score were
made as well as, like Australian football, giving the total points score for
each team; for example, if a team scores one goal, four overs and 10
behinds, the score is written as 1-4-10(28), meaning one goal (six
points) plus 4 overs (4 × 3 = 12 points) plus 10 behinds (10 × 1 = 10
points), for a total score of 28 points.

An international rules match lasts for 72 minutes (divided into four

quarters of 18 minutes each). Inter-county Gaelic football matches go on
for 70 minutes, divided into two halves, and Australian rules matches
consists of four 20 minutes quarters of game time, although with the
addition of stoppage time, most quarters actually last between 25 and 30
minutes.
As in Gaelic football, teams consist of fifteen players, including a
goalkeeper, whereas eighteen are used in Australian rules (with no
keeper).
2006 rule changes
A number of rule changes were introduced before the 2006 International
Rules Series:
per quarter was reduced from 20 minutes to 18 minutes
A player who received a red card is to be sent off and no replacement is
allowed; in addition to this a penalty is awarded regardless of where the
incident takes place (Previously a replacement was allowed and a
penalty was only awarded if the incident happened in the penalty area)
A yellow card now means a 15-minute sin bin for the offending player,
who will be sent off if he receives a second card
2008 rule changes
Maximum of 10 interchanges per quarter
Teams are allowed only four consecutive hand passes (ball must then
be kicked)
Match time reduced from 80 minutes to 72 minutes (18 minutes per
quarter)
Goalkeeper can no longer kick the ball to himself from the kick-out[2]
Suspensions may carry over to GAA and AFL matches if The Match
Review Panel sees fit
A dangerous "slinging" tackle will be an automatic red card
A front-on bump (known as a shirtfront in Australian football)
endangering the head will result in a red card
Physical intimidation can result in a yellow card
Keeper can not be tackled or touched when the keeper is charging
An independent referee can cite players for reportable offences from the
stands
Yellow card sin bin reduced to 10 minutes
2014 rule changes
Maximum number of interchanges per quarter increased from 10 to 16
Unlimited number of interchanges allowed at quarter and half-time
breaks
Number of consecutive hand-passes teams are allowed increased from
4 to 6
Marks will not be paid for backwards kicks caught by a teammate
Goalkeepers required to kick the ball out beyond the 45m line after all
wides, behinds and overs
Failure of a goalkeeper to kick over the 45m line will result in a free kick
to the opposition (from the 45m line)

About the ball:-

A football is a ball inflated with air that is used to play one of the various
sports known as football. In these games, with some exceptions, goals
or points are scored only when the ball enters one of two designated
goal-scoring areas; football games involve the two teams each trying to
move the ball in opposite directions along the field of play.
The first balls were made of natural materials, such as an inflated pig
bladder, later put inside a leather cover, which has given rise to the
American slang-term "pigskin". Modern balls are designed by teams of
engineers to exacting specifications, with rubber or plastic bladders, and
often with plastic covers. Various leagues and games use different balls,
though they all have one of the following basic shapes:
a sphere: used in Association football and Gaelic football
a prolate spheroid
either with rounded ends: used in the rugby codes and Australian
football
or with more pointed ends: used in American football and Canadian
football
The precise shape and construction of footballs is typically specified as
part of the rules and regulations.
The oldest football still in existence, which is thought to have been made
circa 1550, was discovered in the roof of Stirling Castle, Scotland, in
1981. The ball is made of leather (possibly from a deer) and a pig's
bladder. It has a diameter of between 14–16 cm (5.5–6.3 in), weighs 125
g (4.4 oz) and is currently on display at the Smith Art Gallery and
Museum in Stirling.
Fig:- Football

About the field:-

In American football, the standard field dimensions are 120 yards long
and 53 1/3 yards wide. The last 10 yards of length on either end of the
field are considered "end zones" in which a player scores. These
dimensions are consistent for football played at the high school, college
and professional (NFL) level.

Length of a Football Field

Football Field Dimensions

The total length of a football field is 120 yards. The playing field is 100
yards (360 feet) long, and each end zone is 10 yards (30 feet) deep. The
field is marked with a yard line every 5 yards, and every 10 yards is
marked by a field number. The hash marks are 1 yard apart, used to
mark each down when the ball is between the yard lines.

RELATED: 4 Football Conditioning Drills That Work

Width of a Football Field

The standard football field is 53 1/3 yards, or 160 feet, wide. The primary
difference among different levels of play is the space between the two
sets of hash marks:

High School — 53 feet, 4 inches

College — 40 feet
NFL — 18 feet, 6 inches
All plays begin on or between the hash marks, depending on where the
previous play ended. For example, if the previous play ended along the
right sideline, the ball will be placed on the right hash mark.

RELATED: How Football Sizes Change at Each Level of the Sport

Goal Dimensions
Football Goal Post Dimensions

The football goal crossbar is 10 feet high, and the posts are an
additional 20 feet high, for a total height of 30 feet. NFL and NCAA goal
posts are 18 feet, 6 inches wide. High school goal posts are 23 feet, 4
inches wide.

Fig:- Football Field

Skills:-
The importance of a skill depends to an extent on the player's position
on the field. Overall, football skills can be divided into four main areas,
namely outfield technical, physical, mental and goalkeeping technical
abilities.

Physical skills:
Pace
Agility
Sprinting
Stamina
Power
Endurance
Jumping
Balance
Strength
Strength to resist tackles
Resistance

Mental skills
As the last line of defence, goalkeepers must be able to make quick,
athletic saves. Here, the skill of England's Gordon Banks robs Brazil's
Pele of a good scoring opportunity in their legendary confrontation.
Mexico, 1970
Intelligence (game understanding)
Vision (ability to see build-up play ahead to others or ability to see a
pass or awareness of players around you)
Composure (ability to control the game at any critical situation in the
match)
Leadership (able to guide the youngsters in the field and be able to
motivate and inspire others)
Communication (can be considered a mental ability)
Decision-making (determine in advance what to do)
Goalkeeping skills
Jumping (can be considered a physical ability)
Agility (can be considered a physical ability)
Balance (can be considered a physical ability)
Communication (can be considered a mental ability)
Goal kicker (can be considered a technical ability)
Handling (can be considered a technical ability)
Positioning
Reflexes (can be considered a mental ability)
Distribution (ex; Throwing, punting) (can be considered a physical ability)
One on ones

SOME NATIONAL AND INTERNATIONAL MATCHES:-

Premier League

English Football League

La Liga
FIFA

UEFA Champions League

Indian Super League

Santosh Trophy

I-League
 Federation Cup

Calcutta Football League

SOME NATIONAL AND INTERNATIONAL STADIUMS:-

Wembley Stadium, London, capacity 90,000 With
construction costs of a whopping £757m and
complaints about a lack of atmosphere, Wembley has
had its critics. But look at it, it is big

Rose Bowl in Pasadena, California, USA, capacity

93,420 The former home of LA Galaxy still hosts
occasional USA international matches and was the
venue of the 1994 World Cup final

FNB stadium Soccer City Stadium in Soweto,

Johannesburg, South Africa, capacity 94,736 The host
stadium for the World Cup final in 2010 and also the
home of the South African team Kaizer Chiefs

The Camp Nou in Barcelona, capacity 99,345 The

Catalan club wants to update its home since 1957 to
include a roof and extra seats that would increase its
capacity to 105,000 and maintain its status as the
biggest football stadium in Europe. Directors may
even vote to build a new ground
The Azteca Stadium Mexico City, Mexico, capacity
105,064 First opened in 1966, the Azteca was the
venue of Diego Maradona's 'Hand of God' goal and
then his sublime second against England at the 1986
World Cup

The Salt Lake Stadium aka Yuva Bharati Krirangan in

Kolkata, India, capacity 120,000 Built in 1984, the
stadium has been home to Mohun Bagan AC,
Mohammedan Sporting Club, East Bengal FC and the
India national football team
 BMI
INTRODUCTION:-
The BMI is a statistical measurement derived from your height and
weight. Although it is considered to be a useful way to estimate healthy
body weight, it does not measure the percentage of body fat. The BMI
measurement can sometimes be misleading  a muscleman may have a
high BMI but have much less fat than an unfit person whose BMI is
lower. However, in general, the BMI measurement can be a useful
indicator for the 'average person'. BMI equation (BMI = Body Mass
Index) was originally framed by Adolphe Quetelet, a Belgium
mathematician and scientist, between 1830 and 1850. Adolphe was the
first person to think of relating weight to height in a statistical,
expressible manner.
While the BMI tool is fairly reliable, it is only one tool that physicians use
in evaluating a person's health status. It is important to take other
measures like blood pressure, cardiac health, physical inactivity and
abdominal girth. Also keep in mind that BMI does not distinguish
between muscle mass and fat mass. A particularly athletic person whose
weight is higher due to muscle may have a BMI that indicates that they
are overweight, when their weight is simply higher due to muscle mass.
We can find out the BMI by using the formula: BMI = WEIGHT (in
kilograms).

BMI Meaning____
Below 18.5 -Underweight
18.5 to 24.9 - Healthy weight
25 to 29.9 -Above ideal range
30 and above - Obese

BMI TABLE FOR 10 PERSONS:-

Sl. No. Name Height(in m) Weight(in kg) BMI Remarks
1. Ravi Sharma 2.0 70 17.5 Underweight
2. Rena Biswas 1.6 65 25.3 Over Weight
3. Rishika 1.4 59 30.1 Obesity
Kumari
4. Karan Vir 2.0 71 17.7 Underweight
Singh
5. Sayan Sen 1.9 60 16.6 Underweight
6. Dharm 2.0 58 14.4 Underweight
Kumar
7. Dhawal 2.0 63 15.7 Underweight
Thakur
8. Deepak 1.6 61 23.8 Normal
Thakur
9. Tanushree 1.8 66 20.3 Normal
 Ghosh
10. Malini Sinha 1.5 59 26.2 Over Weight

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