INDEX

 CERTIFICATE

 ACKNOWLEDGEMENT

 PHYSICAL FITNESS TEST

 FITNESS TEST

 MAJOR GAMES

 YOGA

 CONCLUSION
 CERTIFICATE
This is to certify that "Ankush Datta" student of Class- XII-
A has successfully completed their Physical education project on

1.various fitness test

2.various asanas

3.major games

Under the guidance and supervision of Sanjit Sarkar

______________ __________________
Teacher’s Sign Student’s Sign
 Table Tennis
History
The game was invented in England in the early days of the 20th century and was originally
called Ping-Pong, a trade name. The name table tennis was adopted in 1921–22 when the old
Ping-Pong Association formed in 1902 was revived. The original association had broken up
about 1905, though apparently the game continued to be played in parts of England outside
London and by the 1920s was being played in many countries. Led by representatives
(International Table Tennis Federation) was founded in 1926, the founding members being
England, Sweden, Hungary, India, Denmark, Germany, Czechoslovakia, Austria, and Wales. By
the mid-1990s more than 165 national associations were members.

The first world championships were

held in London in 1926, and from then until
1939 the game was dominated by players
from central Europe, the men’s team event
being won nine times by Hungary and twice by
Czechoslovakia. In the mid-1950s Asia
emerged as a breeding ground of champions,
and from that time the individual and team
events (for both men and women) have been
dominated by athletes from China. The
popularity of the game in China was notable for
giving rise to so-called “Ping-Pong diplomacy,”
a period during the 1970s in which Cold
War tensions between China and the United
States were eased via a series of highly
publicized table tennis matches between
athletes from the two countries. The first such event—held in Beijing in 1971—is widely credited
with paving the way for U.S. Pres. Richard Nixon’s historic visit to China the following year. In
1980 the first World Cup was held, and Guo Yuehua of China won the $12,500 first prize. Table
tennis became an Olympic sport in 1988, with singles and doubles competition for men and
women.

What are the 5 equipments in table tennis?

Table Tennis Equipment

Table. The table is 2.74 metres long, 1.525 metres wide and 76 centimetres high. ...
Net. The net is 15.25 centimetres high and extends along the width of the centre of the table,
dividing it into two equal parts.

Ball. The ball is spherical and has a 40mm diameter and weighs 2.7 grams. ...

Rackets.

Table tennis rules, scoring system and all you need to know
Table tennis table

As per the official rules of table tennis, the game is played on a 2.74 x 1.53-metre rectangular
table made of fibrewood and is split into two halves.

A table tennis table is made of fibrewood

that is split into two halves.
The table is coated with dark and glossy paint,
giving it a matte finish. A two centimetre-thick
line runs over the border of the table,
marking the playing surface.

The table is divided into two halves by a net

that's suspended using two poles attached to
the table. The table tennis net stands at a
height of 15.25 centimetres.

Table tennis racquet

The bat, commonly referred to as a

‘racquet’ or ‘paddle’, is approximately 17cms
long and 15cms wide, made primarily of wood. It has a rubber surface on either side - black and
red - that help the players in applying and negating the spin on the ball.

Table tennis ball

The ball, usually orange or white, weighs about 2.7 grams and is spherical with a diameter of 40
millimetres as per rules and regulations.

How to play table tennis

Table tennis serves and service rules

A table tennis match begins with the umpire conducting a coin-toss. The winner has the options
to serve the ball first, receive it, or choose the side of the table they’d like to play from.
The server has to hold the ball with an open palm, toss it up and strike it in a manner that the ball
bounces first on the server’s side of the table before bouncing over the net to the other side.
Table Tennis: How to spin serve
The receiver, however, can return it by hitting it over the net and into the opponent’s half of the
table. If the player attempts to return the ball before it bounces, a foul is called.

In singles competition, while the service rule allows the server to serve to any part of the table on
the opposite end, in doubles, the service has to travel diagonally across the table. Here, the
serving player plays from the right side of the table.
How table tennis points are scored

The aim in table tennis is to strike the ball in a manner that the opponent fails to make contact
with the ball, which earns the player a point. This can either be by sheer power, spin or other
deceptive means.

However, if the ball hits the net and it fails to

bounce over into the opponent’s half, or hits
it over the net and out of bounds without
coming into contact with the table, the
opponent gets a point.

In doubles, the rule gets a bit more tricky. Here,

the server and the partner have to alternate
while attempting to push the ball on to the
opponent’s side of the table. Here the service
alternates as well.

The opponent can also be awarded a point if

you hit the ball outside the playing surface or if
the ball comes in contact with any part of
your body while attempting a shot.

How to win in table tennis

According to the laws of table tennis, a player can win a game of table tennis by scoring 11
points - with one point awarded for every infringement. Every player gets to serve twice in a
row. The first to 11 points is declared the winner.

If the points are tied at 10-10, a player then has to strive for a two-point lead to win the game.

A match is won by winning games. The number of games per match varies across competitions
and categories.

While singles matches are usually a best-of-seven event, doubles are a best-of-five affair.
Table tennis shots
By changing pace and angle, players can extend their range and variation of shots. This helps
improve their game significantly.

Some of the widely used shots are as follows.

Topspin

It’s one of the commonly used attacking shots in the game. Here, the player glides the bottom
side of the paddle, while holding it in a 45-degree angle, over the ball to push it ahead. The ball
spins after bouncing, making it relatively difficult for the opponent to execute a timely return.

Block

It’s one of the first shots that a table tennis player is taught while being introduced to the game.
Standing square of the table, the player holds the paddle with an open face, returning the ball
using the paddle side facing the table.

Chop

It’s a defensive shot that many players resort to when trying to negotiate spin. Staying away from
the table, here, the player uses the top side of the paddle, pushing it downwards at a 45-degree
angle while making contact with the bottom half of the ball.

A chop can be played with both forehand and backhand, depending on the player’s position
while receiving the ball.

Table Tennis: How to forehand drive and backhand

chop
Table tennis at the Olympics
At the Olympic Games, table tennis is organised in two categories for men and women -- team
events and singles competition. The matches in a team event is a best-of-five affair, while the
singles have best-of-seven encounters.

Introduced at the 1988 Olympics in Seoul, table tennis initially had competitions in the singles
and the doubles category. However, this was revised at Beijing 2008 where doubles events made
way for team competition in both the men’s and the women’s division.

China has dominated the sport, bagging 60 medals of which 32 are gold. South Korea is next
with 18 medals, of which three are gold.
1. Top 10 Best Table Tennis Players in the World
o Ma Long
o Jan Ove Waldner
o Liu Guoliang
o Deng Yaping
o Wang Liqin
o Guo Yue
o Zhang Jike
o Xu Xin
o Ichiro Ogimura
o Wang Hao

Top 10 Best Table Tennis Players India

S.N Table Tennis Players

1 Sharath Kamal

2 Manika Batra

3 Sathiyan Gnanasekaran

4 Mouma Das

5 Poulomi Ghatak
6 Kamlesh Mehta

7 Soumyajit Ghosh

8 Anthony Amalraj

9 Neha Aggarwal

10 Ankita Das
Labeled diagram of table tennis
 YOGA

Benefits of Yoga

1. Yoga improves strength, balance and flexibility.

2. Yoga helps with back pain relief.
3. Yoga can ease arthritis symptoms
4. Yoga benefits heart health.
5. Yoga relaxes you, to help you sleep better.
6. Yoga can mean more energy and brighter moods.
7. Yoga helps you manage stress.
8. Yoga connects you with a supportive community.
9. Yoga promotes better self-care.

What are the eight limbs of yoga?

 Ahimsa (non-harming) This principle refers to behaving in a way that nourishes growth and
contributes to the life force around us. ...
 Satya (truthfulness)
 Asteya (non-stealing)
 Brahmacharya (abstinence)
 Aparigraha (non-hoarding)
 Saucha (cleanliness)
 Santosha (contentment)
 Tapas (heat)
Yogas for 4 diseases
1.Asthma
2.ADHD
3.High blood pressure
4.

For Asthma
1.Shukhasana

Instructions

1. Come into a seated position with the buttocks on the floor, then cross the legs, placing the feet
directly below the knees. Rest the hands on the knees or the lap with the palms facing up or
down.

Optional: Use a hand mudra while seated in the posture.

2. Press the hip bones down into the floor and reach the crown of the head up to lengthen the
spine. Drop the shoulders down and back, and press the chest towards the front of the room.

3. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the
front teeth.

4. Breathe deeply through the nose down into the belly. Hold as long as comfortable.

Benefits + Contraindications

Benefits: Easy pose is a comfortable seated position for meditation. This pose open the hips,
lengthens the spine and promotes groundedness and inner calm.

Contraindications: Recent or chronic knee or hip injury or inflammation.

Modifications + Variations

Modifications: Place folded blanket under knees or under the hip bones.

Variations: This pose is very similar to Accomplished pose, Siddhasana.

Vinyasa

A seated meditation posture is usually chosen to begin or end a practice of yoga.

Use one or more of the following postures to build a sequence ending after this pose: Seated
Head to Knee, Bound Angle, Seated Twist, Seated Angle, Revolved Head to Knee.
2.Bhunjangasana

Instructions

1. Lie on your belly, with the chin on the floor, palms flat on the floor under the shoulders and
legs together.

2. Pull up the knee caps, squeeze the thighs and buttocks, engage mula bandha, and press the
pubic bone down into the floor.

3. Without using the arms, inhale and lift the head and chest off of the floor, keeping the neck in
line with the spine.

4. With the elbows close to your sides, press down into the palms and use the arms to lift you up
even higher. Drop the shoulders down and back and press the chest forward. Keep the legs,
buttocks, and mula bandha strong, and keep the pubic bone pressing down into the floor.

5. Breathe and hold for 2-6 breaths.

6. To release: exhale and slowly lower the chest and head to the floor. Turn the head to one side
and rest, rock the hips from side to side to release any tension in the low back.

Benefits + Contraindications

Benefits: Cobra opens the chest and strengthens the core body. Cobra aligns the spine and
invigorates the kidneys and nervous system.

Contraindications: Recent or chronic injury to the back, arms or shoulders, pregnancy or recent
abdominal surgery.

Modifications + Variations

Modifications: To reduce strain in the low back: A) Increase the bend in the elbows, or B) Walk
the hands further forward.

Variations: Use Sphinx pose as an easier variation to Cobra.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Plank,
Child, Caterpillar.
Use one or more of the following postures to build a sequence ending after this pose: Child,
Plank, Locust, Half Bow
Yogas for ADHD
1.Baddhakosana
Bound Angle Pose Steps:

Given below are the step-by-step instructions to follow for the practice of Baddha Konasana
(Bound Angle Pose):

1. Start by sitting in Dandasana. Sit firmly with your sit bones on the mat.Now bend your knees and
join the soles of your feet.
2. Now hold your feet or Ankles with the palms. Move your heels to the groin as much as you can.
3. Exhale and let your knees slowly towards the ground. This has to be sustainable and the
movement should be gravitational and not forced.
4. The arms should be relaxed, Be aware not to crunch your shoulders. But roll back the shoulders
away from the ears. Consciously elongate your torso, thus lengthening the spine.Keep the crown
of the head steady by tucking the chin to the neck.
5. Imagine your legs are like the wings of a butterfly. Start flapping it by bringing the knees up and
down. This creates a blood circulation and warmth for the groin and inner thigh muscles to
stretch.
6. Now slowly stop the movement and stay in the pose. Feel the thighs and knees going lower to
the mat. Keep breathing and with every exhale try to lower the knee a little further. Stay in the
pose as per your capacity.
7. Once you achieve the pose, slowly Inhale, and replace your hold on your feet by placing your
hands at the inner arches. Place your thumb on the inner arch and four fingers around the foot.
Proceed to open the soles of your feet like a book. This will help you open the hips further as
your knees drop closer to the floor. It also helps protect the knee joints from taking too much
strain.
8. Refer to Bound Angle Pose Legs Close Up to get a better understanding of this position of the
feet.
9. When you’re ready to release the position, slowly let go of your feet. One by one, straighten the
legs out. Here, you can choose to do certain movements of the Ankles and toes like Seated
Ankle Rotations and Toes Bending to release the numbness in feet.
10. Now straighten your legs and come back to Dandasana

Following are Benefits for Baddha Konasana (Bound Angle Pose):

1. Stretches, Strengthens, Lengthens: Baddha Konasana (Bound Angle Pose) stretches the groin,
adductors (inner thighs), and knees. It strengthens the pelvic floor and psoas muscles as well as
the hip flexors. As the hip flexor muscles loosen up, one is able to lengthen and decompress the
spine as well.
2. Flexibility and Range of Motion: Baddha Konasana allows the practitioner to access the pelvic
floor muscles and strengthen them. Regular practice of this pose helps release all stiffness and
tightness from the pelvic floor and hips and helps with hip opening. Due to this the flexibility of
the pelvic joints increases and helps students to follow intense hip opening practices like Seated
Straddle Pose or Goddess Pose.
 3. Chest, Diaphragm, and Breath: Due to the lengthened spine and the support of the palms on
the feet, there is a moderate chest opening. The spine is elongated, hence, the torso is
lengthened which opens up the chest. This is effective in increasing lung capacity. Also, while
staying in this pose the practitioner focuses on the breath, and with every exhale the groin
stretch increases. That's why by regular practice the advanced yogi is also able to release the
baddha support and spread his fingers like lotus petals.
4. Awareness and Focus (Concentration): Baddha Konasana (Bound Angle Pose) is a meditative
pose. The yoga teacher should guide the students to breath awareness in this pose. It's not only
the physical alignment but when the practitioner patiently focuses on the breath, they can feel it
with every exhale, the groin stretching a little further and the hip opening a little more. Such
poses enhance focus and concentration in a person.
5. Alignment and Posture: Baddha Konasana (Bound Angle Pose) is a good combination of a
lengthened spine with the hip opening results in overall flexibility and increases the agility in a
person. Hence, this spinal toning and alignment enhances body posture.

Following are Contraindications for Baddha Konasana (Bound Angle Pose):

1. Injury and Surgery/Ailment and Physical Strength: In the case of a groin injury, one must
strictly not practise Baddha Konasana. It could further aggravate the injury. In case of any type
of an injury in the knee - a tear of the ligament, worn down joints (where the lubrications
between the joints has worn out), or rheumatoid arthritis, Baddha Konasana must be avoided.
Also students who have undergone knee, ankles, hip surgery should avoid this pose. People with
stiffness in the hips and pelvis should be initiated in this pose by the yoga teachers gradually. In
case of any of the above reasons, yoga teachers should adopt a regular practice of Shakti
Bandha Asana Yoga Sequence. To counteract this discomfort, a cushion or blanket can be placed
underneath the hips and ankles or bolsters can be placed underneath the knees.
2. Others: Yoga teachers should take the practice slow with senior citizens as their knees and
ankles are weak and they even find it difficult to sit on the floor. Pregnant women should avoid
this till the prenatal yoga second trimester. The reason being, the hip opening is not advisable
till then. The womb is strengthened in the initial first semester and this kind of opening may lead
to miscarriages.
3. Lack of Body-Breath Connections: Baddha Konasana (Bound Angle Pose) is a meditative pose.
Breath awareness is a must in this pose. The practitioner focuses on the hip opening and the
groin stretch with relaxed breath. With every exhale they practise to slowly increase the
opening. Hence students who lack breath awareness may jerk their stretch and may not be able
to gauge the sustainable stretch. This can lead to groin and hip damage.Yoga teachers should
not encourage this practise for such people.

2.Savasana

Instructions

1. Lying on your back, let the arms and legs drop open, with the arms about 45 degrees from the
side of your body. Make sure you are warm and comfortable, if you need to place blankets under
or over your body.
2. Close the eyes, and take slow deep breaths through the nose. Allow your whole body to
become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body
rising and falling with each breath.

3. Scan the body from the toes to the fingers to the crown of the head, looking for tension,
tightness and contracted muscles. Consciously release and relax any areas that you find. If you
need to, rock or wiggle parts of your body from side to side to encourage further release.

4. Release all control of the breath, the mind, and the body. Let your body move deeper and
deeper into a state of total relaxation.

5. Stay in Shavasana for 5 to 15 minutes.

6. To release: slowly deepen the breath, wiggle the fingers and toes, reach the arms over your
head and stretch the whole body, exhale bend the knees into the chest and roll over to one side
coming into a fetal position. When you are ready, slowly inhale up to a seated position.

Benefits + Contraindications

Benefits: Corpse pose is essential to practice at the end of every yoga practice. This posture
rejuvenates the body, mind and spirit while reducing stress and tension.

Contraindications: Third trimester of pregnancy.

Modifications + Variations

Modifications: Place a bolster or blankets under the low back and/or knees.

Vinyasa

Corpse pose is traditionally practiced at the end of a yoga sequence. It can however be used at
the beginning to calm the body before practice or in the middle of a sequence to rest. When used
at the end of a yoga practice it is traditionally followed by a seated meditation period to re-
integrate the body-mind-spirit back into the world.
For High Blood pressure
1.Padmasana

Steps:-

 Sit down over a mat and stretch out your legs in the front, keeping the spine straight.
 Now bending your right knee, place it on left thigh. Just make sure that sole of your feet points
upward and heel is close to abdomen.
 Do the same with the left leg.
 Having both the legs crossed and feet on opposite thighs, place your hands on knees in mudra
position.
 Keep your head and spine straight.
 Hold and continue with gentle long breaths.

Health Benefits Of Padmasana

Some amazing benefits of padmasana include:

 Relaxing the mind

 Fosters physical stability
 Great for meditative practices
 Activating the spine, abdomen, bladder and pelvis.
 Stretching knees and ankles
 Relieves menstrual problems
 Eases childbirth
 Adding flexibility to hips
 Awakening of chakras
 Makes you more aware
 Improves posture
 Aids in digestion
 Reducing muscular tension
 Regulates blood pressure

Precautions & Contraindications

 People who are affected by sacral infections, sciatica and weak or injured knees should doing
avoid this pose.
 If you are a beginner or have an ankle or knee injury, perform this pose only under the
supervision of a yoga instructor.
2.Pranayama
Steps:-

1.Preparation: Get into a seated meditation posture. Close your eyes and do a few rounds of
deep, even breathing. Rest both hands on the knees with a yoga mudra of your choice (optional).
Keep the lips slightly apart, and allow the tongue to protrude a little (3/4 inch).

1. Inhalation: Inhale through the mouth, allowing the air to go around the teeth and into the
windpipe. Inhalation is gentle and should fill the lungs. A sipping or hissing sound will
occur as you inhale. The 'hissing' is a natural consequence. Do not try to exaggerate it.
Now, close your lips when after the inhale and ‘swallow/gulp’ the air.
2. Retention: At this point, you can retain the breath for full benefits. Breath retention is
optional but if you choose to do it, keep the tongue in its natural position or touch the soft
palate with the tip of your tongue.
3. Exhalation: Exhale through the nose and empty the lungs while keeping the mouth
closed. You have completed one round of Sitkari Pranayama. Start over to continue
without a break.
4. Follow up: Sitkari breathing doesn’t have any specific follow-up protocol. You may sit
with closed eyes and breath normally to conclude. Alternatively, you can lie in Corpse
Pose for additional relaxation.

Sitkari Pranayama Benefits

1. Cools or soothes the body

Practice Sitkari pranayama to soothe the eyes, ears, and body. It can be beneficial in burning
eyes, stomach pain, and mild fever. In addition, Sitkari can be used to bring the body back to
balance after high-intensity exercise or yoga.

2. Calms the mind and reduces anxiety

Some studies on Sitkari pranayama indicate that it slows down brain waves and helps with
relaxation. Modern yoga texts claim Sitkari pranayama benefits sleep. A few rounds before bed
can calm the mind and relieve insomnia. The breathing technique is also said to decrease anger
and agitation, making it ideal for people who suffer from anxiety and hypertension.

3. Pacifies Pitta Dosha

Outside of yoga, people practice Sitkari pranayama to pacify pitta dosha – a constitutional
imbalance as per the traditional health system of Ayurveda. It is also used in hyperacidity and
gastric problems, or other health issues caused by Pitta dosha.
4. Reduces hunger and thirst

In yoga texts, Sitkari pranayama is said to create a feeling of ‘fullness,’ which can be equated to
reducing hunger and thirst. Some yogis suggest that it can be used to regulate body temperature.
However, there is nothing beyond anecdotal evidence to support these claims.

5. Oral Health and glowing skin

Sitkari Pranayama benefits oral health and provides relief in dental problems, especially those
pertaining to the gums. It’s also great for the skin. This benefit is indirect. As Sitkari reduces
pitta in the body, it decreases redness, inflammation, and other associated skin problems.

Pranayama Contraindications
 People with heart problems and low blood pressure should avoid Sitkari pranayama.
 Sitkari is contraindicated in flu, congestion, and constipation.
 Do not practice Sitkari if you have respiratory problems such as bronchitis or asthma.
 Avoid Sitkari and try Sheetali pranayama if you have sensitive gums/teeth or dentures.
 Don’t practice the "cooling breath" in air-conditioned rooms and fall/winter.
 Lastly, don't attempt breath retention during Sitkari Pranayama if you have hypertension,
anxiety, or cardiovascular problems

Yogas for Diabetes

1.Dhanurasana

How to do Dhanurasana (Bow Pose)

1. Lie down flat on your stomach, with legs straight, feet together and stretched out, hands
besides your body.
2. Bend both the knees and bring your heels closer to your buttocks.
3. Take your hands towards you ankles and clasp the ankles.
4. Look forward with chin on the ground.
5. With inhalation, slowly push your legs away from buttocks, lift your thighs, head and chest
together.
6. Keep your arms straight and gaze forward.
7. Keep breathing, do not hold your breath.
8. Hold for 8-10 natural breaths.
9. Exhale while coming out of the pose.

Benefits of Dhanurasana (Bow Pose)

 Helpful in mild backache, anxiety and fatigue.

 Helps to reduce gastrointestinal disorders.
 Improves blood circulation.
 Helps to correct the hunching of upper back.
 Stimulates abdominal organs, liver.
  Re-aligns the spinal column.
 Stretches the entire body.
 Helpful in menstrual disorders.
 Improves functioning of digestive and reproductive functions.
 Removes excessive weight around the abdominal area.

Contraindications of Dhanurasana (Bow Pose)

 Not suitable for people with hernia, high blood pressure and insomnia.
 Not to be practiced before sleeping as it stimulates sympathetic nervous system and adrenal
glands.
 Avoid during migraine and headache.

2.Plow pose

Steps
1. Lie on your back with your arms beside you, palms downwards.
2. As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs
vertically at a 90-degree angle.
3. Continue to breathe normally and supporting your hips and back with your hands, lift them off
the ground.
4. Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor.
Your back should be perpendicular to the floor. This may be difficult initially, but make an
attempt for a few seconds.
5. Hold this pose and let your body relax more and more with each steady breath.
6. After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring
your legs down on exhalation.

Benefits of the Halasana

1. Strengthens and opens up the neck, shoulders, abs and back muscles.
2. Calms the nervous system, reduces stress and fatigue.
3. Tones the legs and improves leg flexibility.
4. Stimulates the thyroid gland and strengthens the immune system.
5. Helps women during menopause.

Halasana Contraindications (Plow Pose)

 Avoid practicing Plow Pose (Halasana) if you have injured your neck or are suffering from
diarrhea and high blood pressure.
 Ladies should avoid practicing Plow Pose (Halasana) during pregnancy and during the first two
days of their menstrual cycle.
 Consult a doctor before practicing Plow Pose (Halasana) if you have suffered from chronic
diseases or spinal disorders in the recent past.
CONCLUSION
Guide with the analysis

Sport plays an important social role with regard to inclusion, since sport for all involves the
participation of all citizens, regardless of their physical, cognitive, psychological and socio-
economic characteristics, by developing and strengthening social cohesion. National
organizations, and their actions towards persons with disabilities, are expected to provide
their citizens with the necessary access to active and regular recreational and sporting
participation in order to respect the principles of equity and equal opportunities.

Indeed, in the conclusions of the Council of 18 November 2010, the importance of “2.
ensure that social inclusion in and through sport is considered in possible future proposals
for EU sport programs, as one of the priorities …” (European Union, 2010), the promotion of
physical activity is a worldwide concern, as a
result of the recognition of its benefits for
physical, mental and social health.

In its mission “providing equal opportunities for

physical activity regardless of gender,
age, income, education, ethnicity or disability;” is
intended to reduce by 10% the prevalence of
sedentary lifestyles in Europe by 2025,
recognizing the disabled population as a
vulnerable group from a relevant state of
inactivity (World Health Organization, 2016).

Several organizations and entities work to

make sport accessible to all by creating
infrastructure, accessibility, specific activities for persons with disabilities, or including
people with disabilities in unadapted activities and modalities. However, to date, it is
necessary to analyze and elaborate the European social access and social inclusion of people
with disabilities in sport.

From the framework to the dimensions presented throughout this guidebook – Sport
structure, Financing sport, Human resources and training, Characteristics of the population,
Involvement of the sectors and Sport Participation – it was possible to collect essential
information that define the state of the art up to the moment – enabling the steps to be
taken as innovations and recommendations for the future structured and based on
diversified information.

In this way, the data obtained and analyzed in this guidebook are essential in the planning
and design of future essential steps to the construction of an inclusion model in and through
sport that combines the already existing models in some European countries and the
information indicated by the participating entities in the study presented here – in particular
the question of the prevalence and importance of the different sectors and their cooperation
for the development of an integrated and multidisciplinary model in its dimensions.

FITNESS TEST
Body mass index(BMI)
Body mass index (BMI) is a value derived from the mass (weight) and height of a person. The
BMI is defined as the body mass divided by the square of the body height, and is expressed in
units of kg/m2, resulting from mass in kilograms (kg) and height in metres (m).

The BMI may be determined first by measuring its components by means of a weighing scale
and a stadiometer. The multiplication and division may be carried out directly, by hand or using
a calculator, or indirectly using a lookup table (or chart).[a] The table displays BMI as a function
of mass and height and may show other units of measurement (converted to metric units for the
calculation).[b] The table may also show contour lines or colours for different BMI categories.

The BMI is a convenient rule of thumb used to broadly categorize a person as based on tissue
mass (muscle, fat, and bone) and height. Major adult BMI classifications are underweight (under
18.5 kg/m2), normal weight (18.5 to 24.9), overweight (25 to 29.9), and obese (30 or more).[1]
When used to predict an individual's health, rather than as a statistical measurement for groups,
the BMI has limitations that can make it less useful than some of the alternatives, especially
when applied to individuals with abdominal obesity, short stature, or high muscle mass.

BMIs under 20 and over 25 have been associated with higher all-cause mortality, with the risk
increasing with distance from the 20–25 range.[2]

BMI provides a simple numeric measure of a person's thickness or thinness, allowing health
professionals to discuss weight problems more objectively with their patients. BMI was designed to be
used as a simple means of classifying average sedentary (physically inactive) populations, with an
average body composition.[11] For such individuals, the BMI value recommendations as of 2014 are as
follows: 18.5 to 24.9 kg/m2 may indicate optimal weight, lower than 18.5 may indicate underweight, 25
to 29.9 may indicate overweight, and 30 or more may indicate obese.[9][10] Lean male athletes often have
a high muscle-to-fat ratio and therefore a BMI that is misleadingly high relative to their body-fat percet
50 Meter Dash Test
Sprint or speed tests can be performed over varying distances, depending on the factors being tested
and the relevance to the sport. The 50 Meter Sprint is part of the International Physical Fitness Test, and
their protocol is listed here.

purpose: The aim of this test is to determine acceleration and speed.

equipment required: measuring tape or marked track, stopwatch, cone markers, flat and clear
surface of at least 70 meters.

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain
informed consent. Prepare forms and record basic information such as age, height, body weight,
gender, test conditions. Measure and mark out the test area. Perform an appropriate warm up.
See more details of pre-test procedures.

procedure: The test involves running a single maximum sprint over 50 meters, with the time
recorded. A thorough warm up should be given, including some practice starts and accelerations.
Start from a stationary standing position (hands cannot touch the ground), with one foot in front
of the other. The front foot must be behind the starting line. Once the subject is ready and
motionless, the starter gives the instructions "set" then "go.". The tester should provide hints for
maximizing speed (such as keeping low, driving hard with the arms and legs) and the partshould
results: Two trials are allowed, and the best time is recorded to the nearest two decimal places.
The timing starts from the first movement (if using a stopwatch) or when the timing system is
triggered, and finishes when the chest crosses the finish line and/or the finishing timing gate is
triggered.

target population: soccer and other sports in which speed over a similar distance is important.

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

comments: the person timing should stand back away from the running track so they can clearly
see the first movement and also see the runner pass the finish line.
Running & Walking Tests - run or walk
for set time or distance
There are quite a few variations of the walking or running test as a measure of aerobic fitness.
Here is a general description of this type of test. For specific instructions for a particular walking
or running test, see the tests listed in Related Pages below. Also see the comparison page for a
overview of the walk and run tests.

procedure: There are several tests which involve running for a set time (e.g. 9, 10, 12 minutes)
or a set distance (1 mile, 1.5 mile, 1200m), and the distance covered or time required being
recorded. The time required for these tests normally range from 8 to 15 minutes, depending on
the population being tested.

modifications: In addition to different times and distances used for this test, different exercise
modes such as swimming can be used. There are a few standard variations of this test, see the
List of Walk and Run Tests below.

scoring: norms are available for many of these tests. It is important to compare results to
normative tales that have the same test procedures and with a similar target group.

target population: This test can be modified to be suitable for most populations. For adults, the
test should be at least 10 minutes to ensure the energy demands are primarily supplied by the
aerobic system. Shorter runs are more suitable for children.

equipment required: oval or running track, marking cones, recording sheets, stopwatch.

validity: Published studies generally have a correlation of 0.65 or better for runs of greater than
9 minutes or a mile.

reliability: reliability would depend on practice and pacing strategies and motivation level.
There should be good reliability if these issues are addressed.

advantages: large groups can be tested at once, and it is a very cheap and simple test to perform.

disadvantages: Practice and pacing are required, and performance on this test can be affected
greatly by motivation.
.
Sit and Reach Flexibility Test
The sit and reach test is a common measure of flexibility, and specifically measures the
flexibility of the lower back and hamstring muscles. This test is important as because tightness
in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test
was first described by Wells and Dillon (1952) and is now widely used as a general test of
flexibility.

About Sit and Reach Test Variations

There are a few variations of the test. Many of the variations of this test involve the differences
in the value of the level of the feet.

The most logical measure is to use the level of the feet as recording zero, so that any measure
that does not reach the toes is negative and any reach past the toes is positive (such as for PRT
Sit and Reach for the Navy). However, using negative values is more difficult for statistical
analysis, and for comparing results. The procedure for the Presidents Challenge version require
that the box is made with 9 inches (23 cm) at the level of the feet, so reaching two inches past the
toes is recorded as 11 inches. The Eurofit manual suggests having 15cm at the level of the feet,
and also 10 inches has been used (NHL combine testing).

A limitation of the traditional sit and reach procedure is that people with long arms and/or short
legs would get a better result, while those with short arms and/or long legs are at a disadvantage.
The modified sit and reach test controls for this, as the zero mark is adjusted for each individual,
based on their sitting reach level.

The traditional sit and reach procedure also measures the combined flexibility of the legs. The
Back-Saver Sit and Reach, as as used by Fitnessgram Program, tests one leg at a time. In the
Chair Sit and Reach Test, designed for testing the elderly, the dominant leg is tested while the
subject sits on a chair and leans forward.

If you do not have a specifically made sit and reach box, you can use any box, crate or step with
a long ruler (make your own). You can follow the description of the Sit and Reach at home, a
simple version that can be done with minimal equipment, or the V-Sit Flexibility Test, similar to
the sit and reach though it uses a line on the ground instead of a box.

There are similar flexibility tests not performed while sitting. The Kraus-Weber Floor Touch
Test, toe touch and Schober test all measure flexibility of the lower back and hamstrings, while
standing and leaning forward.
Test Procedure
The basic outline of the sit and reach test is described below. Some of the more popular
variations are described in more detail above.

equipment required: sit and reach box (or alternatively a ruler can be used, and a step or box).

procedure: This test involves sitting on the floor with legs stretched out straight ahead. Shoes
should be removed. The soles of the feet are placed flat against the box. Both knees should be
locked and pressed flat to the floor - the tester may assist by holding them down. With the palms
facing downwards, and the hands on top of each other or side by side, the subject reaches
forward along the measuring line as far as possible. Ensure that the hands remain at the same
level, not one reaching further forward than the other. After some practice reaches, the subject
reaches out and holds that position for at least one-two seconds while the distance is recorded.
Make sure there are no jerky movements. See also video demonstrations of the Sit and Reach
Test.

scoring: The score is recorded to the nearest centimeter or half inch as the distance reached by
the hand. Some test versions use the level of the feet as the zero mark, while others have the zero
mark 9 inches before the feet. There is also the modified sit and reach test which adjusts the zero
mark depending on the arm and leg length of the subject. There are some norms for the sit and
reach test and also examples of some actual athlete results.

validity: This test only measures the flexibility of the lower back and hamstrings, and is a valid
measure of this.

reliability: The reliability of this test will depend on the amount of warm-up that is allowed, and
whether the same procedures are followed each time the test is conducted. Most sit and reach
testing norms are based on no previous warm-up, though the best results will be achieved after a
warm up or if the test is proceeded by a test such as the endurance test which can act as a warm
up. If a warm up is used, it is important to have a standardized warm up and test order and repeat
the same conditions for each time the test is conducted.

advantages: The sit and reach test is a common test of flexibility, and is an easy and quick test
to perform. If using the standard testing procedure, there is a lot of published data to use for
comparison.

disadvantages: Variations in arm, leg and trunk length can make comparisons between
individuals misleading. This test is specific to the range of motion and muscles and joints of the
lower back and hamstrings, and may not be relevant to other parts of the body.
Partial Curl-Up Test (from the
Connecticut Physical Fitness Test)

The partial curl-up abdominal fitness test requires the participants to perform as many sit ups as
possible following a rate of one every three seconds. The following information describes the
procedures as used in the Connecticut Physical Fitness Test. There is also a similar Curl Up test as part of
the President's Challenge Fitness Awards. See the general guidelines for Abdominal Endurance Tests.

purpose: The curl-up test measures abdominal strength and endurance, which is important in
back support and core stability.

equipment required: a flat, clean, cushioned surface, recording sheets, pen, and a metronome
(or audio file, drums). We have an online sit-up metronome that you can use. A sit up beep test
mp3 with the 1-in-3 sec cadence is also available for purchase. The sit-up track on the PACER
cd is also at the same cadence.

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain
informed consent. Prepare forms and record basic information such as age, height, body weight,
gender, test conditions. See more details of pre-test procedures.

procedure: The starting position is lying on the back with the knees flexed and feet 12 inches
from the buttocks. The feet cannot be held or rest against an object. The arms are extended and
are rested on the thighs. The head is in a neutral position. The subject curls up with a slow
controlled movement, until the student's shoulders come off the mat two inches, then back down
again. One complete curl-up is completed every three seconds (1.5 seconds up and 1.5 seconds
down, with no hesitation), and are continued until exhaustion (e.g. the subject cannot maintain
the rhythm). There is no pause in the up or down position, the curl-ups should be continuous
with the abdominal muscles engaged throughout.

scoring: Record the total number of curl ups. The completion of one complete curl up counts as
one. Only correctly performed curl ups should be counted - the sit up is not counted if the
shoulders are not raised up two inches; the head touches the mat; the heels come off the mat and
or the student is off cadence. There are published norm tables for Connecticut students based on
age.

advantages: this test is simple and quick to perform requiring minimal equipment, and large
groups may be tested at once.

disadvantages: a metronome is not always available and creating a suitable audio tape is not
easily done. It is difficult to control the amount of the curl up.
comments: It is important that the correct technique is used as described for accurate
comparison to the norms. If using a variation of the test, the actual technique and procedure
should be recorded with the results, and appropriate norm tables consulted.

guidelines: before conducting any fitness test, you should review each person's medical status to
identify medical, orthopedic or other health problems that should be considered. Before starting,
make sure the correct techniques for all tests are explained
Push Up Fitness Test
The push-up fitness test (also called the press-up test) measures upper
body strength and endurance. There are many variations of the push-up
test, with differences in the placement of the hands, how far to dip, the
duration of the test and the method of counting the number of completed
push-ups. Here we discuss the general method for the push-up test, and
link to specific push-up fitness tests.

possible equipment required: depending on which protocol you use,

you will need a floor mat, metronome (or audio tape, clapping, drums),
stopwatch, wall, chair.

pre-test: Explain the test procedures to the subject. Perform screening of

health risks and obtain informed consent. Prepare forms and record basic
information such as age, height, body weight, gender and test conditions.
Perform a standard warm-up. See more details of pre-test procedures.

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 angle to the body.
Keeping the back and knees straight, the subject lowers the body to a
predetermined point, to touch the ground or 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 without rest, and
the test continues until exhaustion, or until they can do no more in
rhythm or have reached the target number of push-ups. See push-up
videos for some examples of push-up fitness tests.

scoring: Record the number of correctly completed push-ups.

variations: Here are just some of the variations as described on this site:

 Technique: Some variations of the push-up test are designed to

make it easier for certain population groups, which may be
 required when testing people with weak upper body strength
such as children, females and the elderly. The traditional female
push-up technique is with the knees resting on the ground, which
is an option on the Home push-up test. The test can also be made
easier by raising the upper body such as in the chair push-up test.
How far to go down? In the President's Challenge version, an
assistant places their hand at the point of 90-degree flexion to
indicate the depth of the push-up. The Army and Navy also
require the upper arms are at least parallel to the ground in the
lowest position. In some tests, the body is lowered all the way to
the ground, such as in the new US Army Hand Release push-up
test where the hands are lifted off the ground, and the modified
push-up test which adds a clap behind the back, which slows the
test down rather than making it harder.
 Timed Test: A common version of the push-up test is to measure
the maximum number of push-up in a set time, such as one or
two minutes. The US Army push-up test is conducted over two
minutes, and the Navy push-up test over one minute. The Chair
Push Up variation measures the maximum number in 30 seconds.
There are also untimed maximum push-up tests to determine the
most you can do.
 Tempo test: like the running beep test, there are push-up beep
tests where the push-ups are required to be done in time to an
audio beep recording or following the rhythm of a metronome.
For example, the tempo push-up test used in the FitnessGram,
President's Challenge Fitness Awards and the Connecticut Physical
Fitness Test, measures the maximum number of push-ups
performed at a rate of one every three seconds (20 per minute).
There is also the NHL push-up beep test, at a rate of 25 per
minute.
 Isometric Tests: There are also a few push-up variations in which
there are no repetitions, such as the Brockport Isometric Push-Up
and the Isometric Push-Up Hold in which the 'up' or 'down'
 position is held for as long as possible, and the Seated Push-Up in
which participants raise and hold their body out of a chair. The
Trunk Stability Push-Up Test involves a single push-up looking for
a straight body with no sagging.
 Alternative fitness tests to measure upper body strength are the
pull-up or chin-up and flexed arm hang.

target population: the push-up test is commonly used as a general test

of strength. There are some sports in which upper body strength is
particularly important.

advantages: this test is easy and quick to perform, usually requiring

minimal or inexpensive equipment. Many participants can be tested at
once.
Modified Push-Up Test
The Modified Push-Up Fitness Test is used to measure upper body strength
endurance and trunk stability. This variation, which uses a modified technique with
a clap behind the back while in the 'down' position and a touch from one hand to
the other in the 'up' position. This test is part of the ALPHA-Fit test protocol for
adults. See the general description of the push-up fitness test and a link to many
other variations.

equipment required: stopwatch, gym mat (optional)

pre-test: Explain the test procedures to the subject. Perform screening of health
risks and obtain informed consent. Prepare forms and record basic information
such as age, height, body weight, gender and test conditions. Perform a standard
warm-up. See more details of pre-test procedures.

procedure: The subject lies face down on the mat. The test begins by clapping the
hands together behind the back once, then the hands are brought back to the
standard position next to the shoulders and a normal straight-leg push-up is
completed with elbows completely straight in the up position. One hand is then
used to touch the back of the other hand before lowering the body again. The
subject ends the cycle back in the face-down position on the mat. The timing starts
when the subject first claps their hands behind their back, then continues for 40
seconds.

scoring: Record the total number of correctly completed push-ups that were
performed in 40 seconds.

variations: If the subejct has a limited range of motion in shoulder joints and is
unable to clap their hands behind the back, they can begin the push-up cycle by
clapping their hands to the sides of their thighs.
NAME : Ankush Datta
CLASS : XII A
ROLL NO: 2
SUBJECT: Physical education
Board ROLL NO:

----------------------- -----------------------
Signature of student Signature of Teacher
 Acknowledgement

I would like to express my gratitude for the opportunity to

be a part of this project. It has been an eye-opening
experience, and I am grateful for all I have learned.

I want to thank my teacher, Miss Susmita and Mr. Sanjit

Sarkar, for their guidance and encouragement throughout
this process. She has been a reassuring and confident
presence in my life, which has given me the courage and
confidence to pursue this project.

I would also like to thank my classmates who have

encouraged me along the way. They motivated and
supported me when I needed it most, which made this
physical education project possible.

Finally, I would like to thank the parents of the children who

participated in this project! Your involvement was
instrumental in making our school more inclusive by
providing a safe place where children can learn new skills
while having fun simultaneously!