DOLTALA, MADHYAMGRAM

Name : Sneha Sarkar

Class : XI I
Section : D
Roll Number : 38
Subject : Physical Education
 INDEX
Serial No. Topic Page No.
1. Certificate 1
2. Acknowledgement 2
3. Fitness Test 3-9
4. Major Game 10-13
5. Yoga 14-20
6. Conclusion 21-22
 CERTIFICATE
This is to certify that Sneha Sarkar of class
XII sec: -D has successfully completed
The project of physical education under
the guidance of Sanjit sir and susmita miss
during the year of 2023-24.

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TEACHER SIGNATURE DATE
ACKNOWLEDGEMENT
I would like to express my special thanks of gratitude
to my physical education teachers, Mr. Sanjit Sarkar
and Mrs. Susmita Sarkar, as well as our principal 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 really 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.

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TEACHER SIGNATURE DATE

Fitness test
SAI KHELO INDIA FITNESS TEST
1. Body Mass Index (BMI)
The Body Mass Index is also known as Quetelet Index as it is invented by Adolphe
Quetelet. It can be defined as the individual’s weight divided by the square of his height.
BMI of any individual can be calculated with the formula:
Body Mass Index (BMI) = Body weight
Height x Height
Purpose- To compare an individual’s weight and height and to know whether
one is underweight, normal weight, overweight or in the category of
obesity.

Equipment- Flat, Clean surface, Weighing Machine, Stadiometer/Measuring

Tape pasted on a wall.

Procedure-
To measure height:
• The child should be asked to stand with his/her back to the height
rule or measuring surface. The feet should be together and flat on
the floor. Arms at side and back straight. The eyesight should be
forward.
• After that, the head piece or head board or the sliding part of the
measuring rod is lowered gently such that the head board should be
horizontal to the measuring tape or height rule.
• Read the height to the nearest half a centimetre and record it.

To measure weight:
• The child should remove the jacket, coat, shoes, etc. It means he
should wear light clothes.
• He should stand in the centre of the platform of the weighing
machine and the body weight should be equally distributed on both
the feet. Standing on the side of the platform may give
incorrect measurement.
• For balancing the beam, move the larger weight to the right
until the indicator arrow drops below the centre. Move the
 larger weight and the smaller weight to the left and right side
respectively until the indicator arrow balances at the midpoint.
After that read the measurement and record it to the nearest
0.1 kg.

Scoring - Height of students is recorded in m and cm. The weight is

recorded in kilogram(kg) and grams(gms). The accurate weight should
be recorded to the nearest decimal fraction.

2. FLAMINGO BALANCE TEST

Purpose - Ability to balance successfully on a single leg. This single leg

balance test assesses the strength of the leg, pelvic, and trunk muscle as
well as Static balance.
Equipment - Non-Slippery even surface, Stopwatch, can be done on just
standing on beam.

Procedure - Stand on the beam with shoes removed. Keep

balance by holding the instructor's hand. 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. Start the watch as the instructor lets go. Stop
the stopwatch each time the person loses balance
(either by falling off the beam or letting go of the foot
being held). Start 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 and a
score of zero is given.

Scoring - The total number of falls or loss of balance in 60 seconds of

balancing is recorded. If there are more than 15 falls in the first 30
seconds, the test is terminated.

3. PLATE TAPPING TEST

Purpose - Tests speed and coordination of limb movement.

Equipment - Table (adjustable height), 2 yellow discs (20cm diameter),

rectangle (30 x 20 cm), stopwatch.

Procedure - If possible, the table height should be

adjusted so that the subject is standing comfortably
in front of the discs. The two yellow discs are placed
with their centres 60 cm apart on the table. The
rectangle is placed equidistant between both discs.
The nonpreferred 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.
This action is repeated for 25 full cycles (50 taps).

Scoring - The time taken to complete 25 cycles is recorded.

4. 50M SPEED TEST

Purpose - To determine or measure speed and acceleration.

Equipment - Measuring tape or marked track,

stopwatch, cone markers, flat and clear
surface of at least 60 meters.

Procedure - An area of 50m is marked on a

track. Two parallel lines are drawn 50m
apart considering one as a starting line. The
subject takes the starting position behind
the starting line. The starter
commands,”Are you ready?” and “Go”. The word ‘Go’is accompanied by a
downward sweep of the starter’s arm as a signal to the timer. Two subjects
can run at the same time if there are two stopwatches.

Scoring - The score is recorded in seconds to the nearest 10th of a second.

4. 600 M RUN/WALK

Purpose - To measure the cardiovascular

endurance. Equipment - Stopwatch,
whistle, marker cone, lime powder,
measuring tape, 200 or
400 mts with 1.22 mt (minimum 1
mt) width preferably on a flat and
even playground with a marking of
starting and finish line.
Procedure- The subject takes the
position of standing right behind the starting line. At the
signal of “Ready” and “Go” the subject starts running
600- yard distance. Dur ing the course of running he
may walk. In this test, many students can run at the
same time.
Scoring- Time is recorded in minutes and seconds.

6. SIT AND REACH TEST

Purpose- To measure the flexibility of hip region including 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 centimetre/mm gradations. It is crucial that the
vertical plane against which the subject's feet will be placed is
exactly at the 23 cm mark. Flat clean cushioned surface/Gym Mats.
Procedure- First of all, shoes and socks should be removed. Then sit
down on the floor with legs stretched out straight ahead. The soles
of the feet should be kept flat against the box. Both the knees
should be locked and pressed flat to the floor. Palms should be
facing downwards. Hands should be on the top of each other or side
by side. The individual tries to extend his both hands forward along
the measuring line on the box as far as he can extend. The
fingertips of both the hands should remain equal and at the same
level. He should hold the full reach position for two seconds and the
score (distance) should be recorded.
Scoring- The score is recorded to the nearest centimetre or half inch
based on the distance reached by the fingertips of both the hands.

7. PARTIAL CURL-UP

Purpose- To test the strength and endurance of abdominal muscles.

Equipment- Flat clean cushioned surface
with two parallel strips (6 inches apart),
Stopwatch, Recording sheets, Pen.

Procedure- Firstly, the complete test procedure is explained to

the subject. After that the subject lies in supine position on
cushioned surface. The knees should be flexed and feet
should be 12 inches from the buttocks. Both the feet should
be slightly apart. The arms are extended and are rested on
thighs. The head should be in neutral position. This is the
starting position.
Then, the subject curls up slowly until his/her shoulders come off
the surface then back down again. These are continued until the
subject feels unable to maintain the rhythm.

Scoring- Record the total number of Partial curl ups in 30 seconds.

Curl up should not be counted if the shoulders are not raised up by
2 inches.
8. PUSH UPS (BOYS) / MODIFIED PUSHUP FOR GIRLS

Purpose: To test or measure the upper body strength and endurance.

Equipment: Flat clean cushioned surface/Gym mat

Procedure: A standard push up begins with the hands and toes

touching the floor, the body and legs in a straight line, feet
slightly apart, the arms at shoulder width apart, extended and at
a right angles to the body. Keeping the back and knees straight,
the subject lowers the body to a predetermined point, to touch
some other object, or until there is a 90-degree angle at the
elbows, then returns back to the starting position with the arms
extended. This action is repeated, and test continues until
exhaustion, or until they can do no more in rhythm or have
reached the target number of push-ups.

Scoring: Record the total number of pushes.

 bASKETBALL
History:
The only major sport strictly of U.S. origin, basketball was invented by James
Naismith (1861–1939) on or about December 1, 1891, at the International Young
Men’s Christian Association (YMCA) Training School (now Springfield
College), Springfield, Massachusetts, where Naismith was an instructor
in physical education.
James Naismith
For that first game of basketball in 1891, Naismith used as goals two half-
bushel peach baskets, which gave the sport its name. The students were
enthusiastic. After much running and shooting, William R. Chase made a
midcourt shot—the only score in that historic contest. Word spread about the
newly invented game, and numerous associations wrote Naismith for a copy of
the rules, which were published in the January 15, 1892, issue of the Triangle,
the YMCA Training School’s campus paper.
.

Major Rules:
Rules for the offense

The basketball team on offense is the team with the basketball. When a player has the
basketball there are certain rules they must follow:

1) The player must bounce, or dribble, the ball with one hand while moving both feet. If, at
any time, both hands touch the ball or the player stops dribbling, the player must only move
one foot. The foot that is stationary is called the pivot foot.

2) The basketball player can only take one turn at dribbling. In other words, once a player has
stopped dribbling they cannot start another dribble. A player who starts dribbling again is
called for a double-dribbling violation and looses the basketball to the other team. A player
can only start another dribble after another player from either team touches or gains control
of the basketball. This is usually after a shot or pass.

3) The ball must stay in bounds. If the offensive team looses the ball out of bounds the other
team gets control of the basketball.

4) The players hand must be on top of the ball while dribbling. If they touch the bottom of
the basketball while dribbling and continue to dribble this is called carrying the ball and the
player will lose the ball to the other team.

Defensive Rules

The team on defense is the team without the basketball.

1) The main rule for the defensive player is not to foul. A foul is described as gaining an unfair
advantage through physical contact. There is some interpretation that has to be made by the
referee, but, in general, the defensive player may not touch the offensive player in a way that
causes the offensive player to lose the ball or miss a shot.

Rules for everyone

1) Although the foul rule is described above as a defensive rule, it applies exactly the same to
all players on the court including offensive players.

2) Basketball players cannot kick the ball or hit it with their fist.

3) No player can touch the basketball while it is traveling downward towards the basket or if
it is on the rim. This is called goaltending. (touching the ball on the rim is legal in some
games).

Every player on the court is subject to the same rules regardless of the position they play.
The positions in basketball are just for team basketball strategy and there are no positions in
the rules.
 Major Skills:

1. Dribbling
It doesn't matter if you're trying to beat your man from the set offense or leading fast breaks,
basketball players always benefit from having strong ball-handling skills. By mastering moves like
the crossover, behind-the-back and spin dribble, you ensure your defender can never be confident of
where you're going with the ball. Once you have them confused, it's easier to get past your opponent
with your skilled dribbling.
Pistol Pete Maravich famously dribbled a ball nearly everywhere he went and it helped him to
develop his skilled dribbling, both for crowd-pleasing trick dribbles and practical moves to beat his
opponents on the court. You should focus on dribbling with your weaker hand as well, as being two-
sided makes you significantly harder to defend.
2. Shooting
At the end of the day, basketball is about scoring, and a team without shooters is going to struggle no
matter how much they excel elsewhere. In the modern game, shooting is moving away from
midrange jumpers, with a focus on finishing around the basket and hitting the deep ball. Even big
men are now being expected to develop a threat from long range. In addition to practicing your
fundamentals, you should also get reps in working less-conventional shots like hooks or fade away
jumpers that allow you to score while contested.
Related
3. Passing
If you want to know how to be a better basketball player to your teammates, improving your passing
is a must. The ability to see lanes and thread a pass into them where others would not significantly
opens up your attacking arsenal. A great thing about passing is you need nothing more than a wall
and a ball to practice. Be sure you're mixing up your pass types to diversify your game.
4. Rebounding
A player who dominates the boards can carve out a strong career nearly on that talent alone. Drills
like the tip drill, where a player repeatedly elevates to rebound the ball and put it right back off the
glass again, teach you to meet the ball up high and look to turn that rebound right back into another
shot when on offense.
5. Defending
Offense may be flashy, but defense is no less important. Developing fast hands to make steals off the
dribble, or an intimidating presence around the rim to deter driving opponents, can make you a
terror to deal with on the court. When your defensive skills are strong enough, you can even use
them to quickly turn the table and set up fast-break responses.
6. Foot Movement
Although the ability to move at a sprint is always a plus, basketball is unique to many other sports by
the need for quick horizontal motion. Running wind sprints with side-shuffles can help you develop
the side-to-side motion you need to keep your opponent in front of you on defense.
7. Jumping
Basketball is all about getting vertical, and an increased jump height benefits you on both sides of
the ball. Work on building your leg strength with exercises like squats and calf presses. Squats help
you to build the explosive power you need to out-jump your opposition.

Terminologies of the game

• Assist: A pass directly leading to a made basket.

• Block: Touching a ball before it reaches the hoop, preventing a made basket.
• Blocking: A foul committed by obstructing an offensive player with your body.
• Boxing out: Using your body to prevent another player from gathering a
rebound.
• Center: Typically the tallest player on the court who plays closest to the basket.
• Charging: A personal foul for when an offensive player runs over a stationary
defensive player.
• Crossover: Switching the ball from one hand to the other while dribbling.
• Defense: The team without possession of the ball.
• Dribbling: Bouncing the ball off the floor repeatedly without picking it up.
• Dunk: When a player jumps and throws the ball through the hoop from close
range.
• Field goal: When the ball goes through the hoop on any shot other than a free
throw, worth either two or three points.
• Forward: The 2nd tallest players on the floor after the Center.
• Free throw: A shot awarded after a player is fouled, worth one point.
o Guard: The smaller players on the court who handle the ball most and
play away from the basket.
• Key: The painted area close to the basket.
• Offense: The team in possession of the ball.
• Pass: To throw the ball to one’s teammates.
• Rebound: To gather the ball after a missed shot.
• Shot: An attempt to throw the ball into the hoop.
• Three-point-line: The semi-circle surrounding the key. Shots made from beyond
this line count for three points.
• Traveling: A violation for moving without dribbling the ball.
• Turnover: When a team loses possession of the ball.

Field Diagram:
 YOGAS
PADMASANA (LOTUS POSE):

Procedure:
Sit on the floor, cross your legs with right foot on left
thigh and left foot on right thigh. Close your eyes,
focus on your breath, and maintain a straight spine.
Benefits:
 Flexibility: Improves hip, ankle, and knee
flexibility.
 Posture: Promotes an upright and aligned spine.
 Calms the mind, reducing stress and enhance
focus

 Contraindications:
  Individuals with knee or ankle injuries should
avoid Padmasana, as it places stress on these
joints.
 People with sciatica problems may find this pose
uncomfortable, and it is advisable to avoid it.

BHUJANGASANA (COBRA POSE):

Procedure:
Lie on your stomach, lift your chest off the ground, and
hold the pose.
Benefits:
  Strengthens abdominal muscles.
 Improves digestion.
 Stimulates organs in the abdomen.
Contraindications:

 Not recommended for individuals with back injuries.

 Pregnant women should avoid this pose.

SHIRSHASANA (HEADSTAND):

Procedure:
Start on hands and knees, interlock fingers, place
head on mat, lift hips, and straighten legs for a
headstand. Engage core for balance. Beginners and
those with neck or spinal issues should exercise
caution.
Benefits:
  Strengthening: Builds strength in the shoulders,
arms, and core.
 Improved Blood Circulation: Enhances blood flow
to the brain, improving concentration and mental
function.
 Astress Relief; Can promote relaxation and reduce
stress levels.
Contraindications:

 Avoid if you have neck or spinal injuries.

 Individuals with high blood pressure should avoid
headstands.

PRANAYAMA (BREATH CONTROL):

 Procedure:
Sit comfortably, focus on controlled breathing,
emphasizing inhalation and exhalation.
Benefits:

 Improves lung capacity.

 Calms the nervous system.
 Reduces the frequency and intensity of asthma
attacks.
Contraindications:

 People with respiratory

conditions should start
pranayama under
guidance.
 Avoid forceful breathing if
it causes discomfort.

CONCLUSION
Undoubtedly, it holds great significance for individuals to establish goals
they aspire to achieve in a physical education and sports program. Tests
and measurements in physical education serve as tools to gather
essential information about students' needs, capacities, and knowledge.
The primary objective of fitness tests is to promote the idea of "Fitness for
All."
Volleyball, as a sport, stands out as an excellent team game that
contributes to both physical and mental development. While engaging in
regular volleyball play is beneficial, it's advisable to explore other sports
as well. Volleyball, known for its dynamic and strategic nature, fosters
teamwork and requires players to think on their feet. However, it can
require some initial investment in equipment like a net and ball.
Understanding and mastering the rules may take some effort for
beginners. In summary, volleyball is a commendable sport offering a
combination of physical fitness and mental agility. Yoga remains a practice
that rejuvenates the mind and maintains overall mental and physical well-
being. Performing yoga in the morning, preferably in open air, is
recommended. However, caution is necessary, as doing yoga at
inappropriate times may have adverse effects on health. It is important to
be mindful of sudden movements during yoga to prevent internal injuries.
Flexibility is essential for proper yoga practice, but the benefits include
increased concentration and heightened focus levels.

Date Teacher’s Signature: