ADDRESS- Opp.

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Ph. No:- 02621 254701/02/03/04 (Mob.) 9228025712

Web:- jbkarpschool.com, Email:- jb_karpschool@yahoo.co.in

 RECORD BOOK

YEAR 2022 - 2023

Name of the Student :

Class :

Div :

CBSE Roll No :

Subject : Health and Physical Education (048)

Teacher’s Sign : Examiner’s Sign :

Principal’s Sign :

Contents
1. History

2. Measurement of Court
3. Equipment
4. Fundamental Skills
5. Rules & Regulations
6. Awards
7. Physical Fitness Test
8. Yogic Practices

History
The volleyball game was invented by William G. Morgan in the year 1895 in Holyoke,
Massachusetts YMCA. When Morgan went to Holyoke after leaving Springfield school in
1894, he found that many people didn't want to play basketball. So a game is needed for
more recreation than anything else which involves more people. The game of volleyball was
invented as a recreational game. At first a basketball was used without a net throwing the
ball from one group to the other. Then net was used at seven feet height. Since the
basketball was quite heavy, a ball made of soft calfskin was used but it did not last long.
The game of volleyball was brought to India more than 85 years ago when some
physical education teachers had been abroad and were trained in different games including
volleyball. YMCA College of Physical Education, Madras took this game seriously and
students trained there have taken the game to other parts of the country.
In addition to European countries, Asian countries have also come to the forefront,
particularly Japan, China and Korea. Amongst the Caribbean Islands, Cuba has built up the
standard and is amongst the few best in the world. USA has come up and is also world
ranking. Volleyball was introduced in the 1964 Olympic Games in Tokyo, Japan.
During the course of time, this game has seen many changes in rules for conduct of
the game keeping in view the interest of the masses so that the game becomes more popular
and enjoyed by everyone.
At present, volleyball is played best of 5 sets with each set having 25 points up to 4th
set. Any mistake done by any team results in loss of point. In case the points are 24-24, the
team getting a lead of 2 points first will win the set. This is called Rally System. In the
deciding set (5th Set) the game is of 15 points and whichever team scores 15 points first,
becomes the winner. In the 5th set, the teams change their sides after 8 points. In case the
points are 14-14, the team getting a lead of 2 points subsequently is the winner. The detail
Rules are given in Chapter 6.
In India, the volleyball championships are held at national level both for men and
women, youth, junior, sub-junior and mini levels. This game is also part of the national
sports festival and rural sports which are being organized by the Ministry of Youth Affairs &
Sports, Government of India, every year.

Measurement of Courts
DIMENSIONS
The playing court is a rectangle measuring 18x9 m, surrounded by a free zone which is a
minimum of 3 m wide on all sides. The free playing space is the space above the playing area
which is free from any obstructions. The free playing space shall measure a minimum of 7 m
in height from the playing surface. For FIVB World and Official Competitions, the free zone
shall measure a minimum of 5 m from the sidelines and 8 m from the end lines. The free
playing space shall measure a minimum of 12.5 m in height from the playing surface.

PLAYING SURFACE
Basically in Europe countries the weather is so cold so it is played in Indoor, and the surface
is wooden. And in Asian countries the weather is moderate, so it is played in both like
Outdoor and Indoor. The surface is muddy in Outdoor ground. The surface must be flat,
horizontal and uniform. It must not present any danger of injury to the players. It is
forbidden to play on rough or slippery surfaces.
On indoor courts the surface of the playing court must be of a light color. For FIVB World
and Official Competitions, white colors are required for the lines. Other colors, different
from each other, are required for the playing court and the free zone.

LINES ON THE COURT

All lines are 5 cm wide. They must be of a light color which is different from the color of the
floor and from any other lines.
Boundary Lines Two sidelines and two end lines mark the playing court. Both sidelines and
end lines are drawn inside the dimensions of the playing court.
Centre Line the axis of the center line divides the playing court into two equal courts
measuring 9x9 m each; however the entire width of the line is considered to belong to both
courts equally. This line extends beneath the net from sideline to sideline.
Attack Line On each court, an attack line, whose rear edge is drawn 3 m back from the axis
of the Centre line, marks the front zone. For FIVB World and Official Competitions, the
attack line is extended by the addition of broken lines from sidelines, with five 15 cm short
lines 5 cm wide, drawn 20 cm from each other to a total length of 1.75 m.
ZONES AND AREAS
Front Zone On each court the front zone is limited by the axis of the Centre line and the rear
edge of the attack line. The front zone is considered to extend beyond the sidelines to the
end of the free zone.
Service Zone The service zone is a 9 m wide area behind each end line. It is laterally
limited by two short lines, each 15 cm long, drawn 20 cm behind the end line as an
extension of the sidelines. Both short lines are included in the width of the service zone. In
depth, the service zone extends to the end of the free zone.
Substitution Zone The substitution zone is limited by the extension of both attack lines up to
the scorer's table.
Warm-up area For FIVB World and Official Competitions, the warm-up areas, sized
approximately 3x3 m, are located in both of the bench-side corners, outside the free zone.
CREATING MARKING
Total area =28 meter x 15 meter When the ground is given:
(I) Find out the center point of the ground.
(II) Then draw a straight line AB of 11 meter at that point. And consider it as a center line.
(III) Cut 1 meter from each side of the end line and the remaining portion of distance is CD
which is of 9 meters.
(IV) And from points C and D make an arc of 12.72 meter diagonally on each side of the
court.
(V) From point C $ D make an arc of 9 meter, cut the marked line draw earlier in his both
side of the court and where both the arc cut each other , mark that point with a marker.
That is four corners of the ground. Join all the lines as required under Pythagoras theorem.
(VI) From center line cut 3meter for attack line.
(VII)Also draw 1.75 meter extension line from attack line outside the court on each side.
(VIII) From each end of the line of the court draw a line of15 cm by leaving the gap of
20 cm, same as in extension line.

Equipment
HEIGHT OF THE NET
Placed vertically over the Centre line there is a net whose top is set at the height of 2.43 m
for men and 2.24 m for women.
Its height is measured from the Centre of the playing court. The net height (over the two
sidelines) must be exactly the same and must not exceed the official height by more than 2
cm.
STRUCTURE
The net is 1 m wide and 9.50 to 10 meters long (with 25 to 50 cm on each side of the side
bands), made of 10 cm square black mesh. At its top a horizontal band, 7 cm wide, made of
two-fold white canvas, is sewn along its full length. Each extreme end of the band has a hole,
through which passes a cord, fastening the band to the posts for keeping its top tight.
Within the band, a flexible cable fastens the net to the posts and keeps its top tight. At the
bottom of the net there is another horizontal band, 5 cm wide, similar to the top band,
through which is threaded a rope. This rope fastens the net to the posts and keeps its lower
tight.
SIDE BANDS
Two white bands are fastened vertically to the net and placed directly above each
sideline. They are 5 cm wide and 1 m long, and are considered as part of the net.
ANTENNAE
An antenna is a flexible rod, 1.80 m long and 10 mm in diameter, made of fiberglass or
similar material. An antenna is fastened at the outer edge of each side band. The antennae
are placed on opposite sides of the net. The top 80 cm of each antenna extends above the net
and is marked with 10 cm stripes of contrasting color, preferably red and white. The
antenna are considered as part of the net and laterally delimit the crossing space.
POSTS
The posts supporting the net are placed at a distance of 0.50-1.00 m outside the sidelines.
They are 2.55 m high and preferably adjustable. For all FIVB World and Official
Competitions, the posts supporting the net are placed at a distance of 1 m outside the
sidelines.
BALLS
The ball shall be spherical, made of a flexible leather or synthetic leather case with a
bladder inside made of rubber or a similar material. Its color may be a uniform light color,
or a combination of colors. Synthetic leather material and color combinations of balls used
in International Official Competitions should comply with FIVB standards. Its circumference
is 65-67 cm and its weight is 260-280 g. It’s inside pressure shall be 0.30 to 0.325 kg/cm2.

Fundamental Skills
UNDERHAND SERVICE
(1) Ready position, ball in the left hand for right hander and vice-versa.
(2) Tossing the ball with the left hand and moving right hand under the ball (3) Hitting the
ball with the right hand.
(4) The ball is hit.
(5) Follow through action and ready for playing the game.

OVERHEAD SERVICE (TENNIS SERVICE)

(1) Ready Position : Ball in both hands.

(2 & 3) Ball is tossed and the right hand goes backward and body is bent slightly backward
with eyes on the ball.
(4) The ball is hit by the hitting arm below the ball with the follow-through of the body.
(5) The hitting arm and the body move forward.
(6) The player enters the field and takes position for the next action.

UNDERHAND PASS
1. The player takes ready position watching the ball approaching him.
2. He bends downwards on the knee on fully stretched, hands interlocked, arms are straight
and there is no bending at the elbow.
3 & 4. Now the movement from downward to upward starts from the legs and then the arms
are fully stretched taking the support of the shoulder joints.
5. Follow-through action and ready for next action.

UPPER HAND PASS:

1. Move under the coming ball.

2. Take a ready position under the ball.
3 & 4. Straightening the whole body from feet to the arms with follow-through towards
where you want to send the ball.
5. Watch the correct position of the hands, i.e., the index fingers of both the hands are
touching fully, the middle finger is touching the ball half, other two fingers and thumb
are supporting the ball. Care should be taken that the arm action is fully tight so that the
ball doesn't slip from the hands and is directed to the correct place. SPIKE / SMASH
1. Take a ready position, watching the ball carefully.
2. Take a left step forward with both hands swinging backwards.

3. The right foot joins the left foot with the forward movement of both the arms.
4. The rolling of the feet and further swinging the arms enable the player to take the jump
for smash.
5 & 6. Both the arms go up and left hand is dropped and right hand goes behind the body for
smash.
7. The ball is hit at the appropriate place with full hand.
8. Landing on both the feet and getting ready for next action.

BLOCK (BY 2 PLAYERS)

1. Both the blockers come in front of the ball from where the opponent smasher is going
to hit the ball.
2. They get ready for jump for the block, taking care that they don't swing their arms on
the sides so that they don't hit each other.
3. They jump together for block taking their hands above the net to stop the smash taking
care of the timing of smash by the opponent.
4. After the block action they land on the ground and get ready for the next action. All the
above mentioned techniques are to be learnt carefully under the watchful eyes of a coach.
Care should be taken to learn the techniques perfectly so that there are fewer faults in the
game in order to achieve the best results.
ADVANCE SKILLS (TACTICS)
Tactics is the application of technique in a creative way to get the success over opponent.
Though there are lots of tactics in volleyball some of them are: - Tactics can be divided in
two ways offensive and defensive tactics. Offensive tactics
1. Service tactics 2.
Spike tactics
Defensive
tactics 1. Block
tactics Single
block
Combined block
2. Reception tactics
W - Formation
Two men reception
Team tactics
4 -2 systems - In this system there are four attackers and two setters. This tactics is used by
the team at a very beginning level.
system - In this system there are 5 attackers and 1 setter. This system is used by most
of the teams playing volleyball at advanced level.
6-0 system - In this system there are six attackers and six setters. This technique is used least
because it is very difficult having equal capability in setting and attacking at the high level.
Guarding the attack
1-2-3 system is used when the blockers are not so tall and spikers are very hard hitters. Then
there is more chance that the ball comes in the back zone after rebounding from block.
system is used when the blocker is tall. And there is more chance that the ball comes
in the front zone after rebounding from the block.

Rules & Regulations

Point
A team scores a point:
By successfully grounding the ball on the opponent's
court; When the opponent team commits a fault; When
opponent team receives a penalty.
Fault
A team commits a fault by making a playing action contrary to the rules (or by
violating them in some other way). The referees judge the faults and determine the
consequences according to the Rules:
If two or more faults are committed successively, only the first one is counted.
If two or more faults are committed by opponents simultaneously, a DOUBLE FAULT is
called and the rally is replayed.
Consequences of winning a rally
A rally is the sequence of playing actions from the moment of the service hit by the server
until the ball is out of play.
If the serving team wins a rally, it scores a point and continues to serve;
If the receiving team wins a rally, it scores a point and it must serve next.
TO WIN A SET
A set (except the deciding 5th set) is won by the team which first scores 25 points with a
minimum lead of two points. In the case of 24-24 tie, play is continued until a two-point lead
is achieved (e.g., 26-24; 27-25)
TO WIN THE MATCH
The match is won by the team that wins three sets.
In the case of a 2-2 tie, the deciding set (the 5th) is played to 15 points with a minimum lead
of 2 points.
THE TOSS
Before the match, the first referee carries out a toss to decide upon the first service and the
sides of the court in the first set. If a deciding set is to be played, a new toss will be carried
out.
The toss is taken in the presence of the two team captains.
The winner of the toss chooses:
Either the right to serve or to receive the service. Or the side of the court. The loser takes
the remaining choice.
WARM-UP SESSION
Prior to the match, if the teams have previously had a playing court at their disposal, they
are entitled to a 6-minute warm-up period together at the net; if not, they may have 10
minutes.
If either captain requests separate (consecutive) warm-ups at the net, the teams may do so
for 3 minutes each or 5 minutes each.
POSITIONS
Before the ball is hit by the server, each team must be positioned within its own court in the
rotational order (except the server).
The positions of the players are numbered as follows:
The three players along the net are front-row players and occupy positions 4 (front-left), 3
(front-Centre) and 2 (front-right);
The other three are back-row players occupying positions 5 (back left), 6 (back-Centre) and
1 (back-right).
ROTATION
Rotational order is determined by the team's starting line-up and controlled with the
service order, and players' positions, throughout the set.
When the receiving team has gained the right to serve, its players rotate one position clock-
wise: the player in position 2 rotates to position 1 to serve; the player in position 1 rotates to
position 6, etc.
ROTATIONAL FAULT
A rotational fault is committed when the SERVICE is not made according to the rotational
order. It leads to the following consequences:
The team is sanctioned loss of rally and a point.
The players' rotational order is rectified.
Additionally, the scorer should determine the exact moment when the fault was committed
and all points scored subsequently by the team at fault must be cancelled. The opponent's
points remain valid. If that moment cannot be determined, no point(s) cancellation takes
place, and loss of rally and a point.

Arjun Awards
Year Name
1961 A. Palanisamy
1962 N. Singh

1972 B. S. Ballu

1973 G.M. Reddy

1974 M.S. Rao

1975 Sub. Insp. R. Singh

1975 K.C. Elamma

1976 Jimmy George

1977-
A. R Rao
78
1978-
K Krishnan
79
1979-
S.K. Mishra
80
1982 G.E. Sridharan

1983 R.K. Purohit

1984 Saley Joseph

1986 C. C. Valloor

1989 Abdul Basith

1990 D. S. Ror

1991 K. U. Kumar

1999 Sukhpal Singh

2000 P.V. Ramana

2001 Amir Singh

2002 R. Reddy

2010 K. J. Kapil Dev

2011 S. kumar

2014 Tom Joseph

Dhronacharya Awards
 Year Name
1990 A. Ramana Rao

1995 Shyam Sundar Rao

2007 G.E. Shreedharan

Dhyan chand Awards

Year Name
2003 Om Prakas

2015 T.P. Padmanabhan Nair

 Physical Fitness
Test

SAI Khelo India Fitness Test

AGE GROUP 5-8 YEARS | CLASS 1 to 3
At Primary class 1-3, children should acquire Fundamental Movement Skills (FMS) leaving the learning of
specific physical activities to later stages. FMS provide the building blocks for many physical activities, such
as playing games, dance, and sport. Locomotor, Manipulative & Body Management abilities are key to
success in most sports and physical activities. Abilities of children in class 1-3 which need to be measured
and tracked are
1. Body Composition (BMI)
2. Coordination (Plate Tapping)
3. Balance (Flamingo Balance)
Which are important for controlling the body in various situations.

1.Body Mass Index (BMI)

What does it measure: Body Composition refers primarily to the distribution of muscle and fat in the body.
Body size such as height, lengths and girths are also grouped under this component. The test performed is
Body Mass Index (BMI), which is calculated from body Weight (W) and height(H). BMI = W / (H x H), where
W = body weight in kilograms and H = height in meters. The higher the score usually indicating higher levels
of body fat.

Measuring Height Accurately

Remove the participant’s shoes, bulky clothing, and hair ornaments, and unbraid hair that interferes with
the measurement. Take the height measurement on flooring that is not carpeted and against a flat surface
such as a wall with no molding. Have the participant stand with feet flat, together, and back against the wall.
Make sure legs are straight, arms are at sides, and shoulders are level. Make sure the participant is looking
straight ahead and that the line of sight is parallel with the floor. Take the measurement while the
participant stands with head, shoulders, buttocks, and heels touching the flat surface (wall). (See
illustration.) Depending on the overall body shape of the participant, all points may not touch the wall. Use a
flat headpiece to form a right angle with the wall and lower the headpiece until it firmly touches the crown
of the head. Make sure the measurer's eyes are at the same level as the headpiece. Lightly mark where the
bottom of the headpiece meets the wall. Then, use a metal tape to measure from the base on the floor to the
marked measurement on the wall to get the height measurement. Accurately record the height to the
nearest 0.1 centimeter.

Measuring Weight Accurately

Use a digital scale. Avoid using bathroom scales that are springloaded. Place the scale on firm flooring (such
as tile or wood) rather than carpet. Have the participant remove shoes and heavy clothing, such as sweaters.
Have the participant stand with both feet in the center of the scale. Record the weight to the nearest decimal
fraction (for example, 25.1 kilograms).
Infrastructure/Equipment Required:
Flat, Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted on a wall

Scoring: Height recorded in cm and mm. Weight will be recorded in kilogram (kg) and grams (gms). Record
the weight to the nearest decimal fraction (for example, 25.1 kilograms). Accurately record the height to the
nearest 0.1 centimeter.

2. Plate Tapping Test

What does it measure: Tests speed and coordination of limb movement

How to Perform: 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 centers 60 cm apart on the table. The
rectangle is placed equidistant between both discs. The non-preferred hand is placed on the rectangle. The
subject moves the preferred hand back and forth between the discs over the hand in the middle as quickly
as possible. This action is repeated for 25 full cycles (50 taps).

Infrastructure/Equipment Required:
Table (adjustable height), 2 yellow discs (20cm diameter), rectangle (30 x 20 cm), stopwatch Scoring:
The time taken to complete 25 cycles is recorded

Administrative Suggestion:
Participants should be encouraged to stand in a balanced posture, feet apart to shoulder width. Results are
usually better if the participant can maintain constant pace during most of the run.
3. Flamingo Balance Test
What does it measure: 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.

How to Perform: Stand on the beam. Keep balance by holding the instructor's hand (if required to start).
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 of the participant/subject. Pause the stopwatch each
time the subject loses balance (either by falling off the beam or letting goes of the foot being held). Resume
over, again timing until they lose balance. Count the number of falls in 60 seconds of balancing. If there are
more than 15 falls in the first 30 seconds, the test is terminated.

Infrastructure/Equipment Required:
Non Slippery even surface, Stopwatch, can be done on just standing on beam.

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.

Administrative Suggestion:
Participants should be encouraged to eyes focused on stationary object straight ahead.

AGE GROUP: 9-18+ YEARS | CLASS 4 to 12 For Class 4 to 12, it is important for students to
have an overall physical fitness. The following Components are to be considered in Physical
Health and Fitness Profile:
1. Body Composition (BMI)
2. Strength
a. Abdominal (Partial Curl-up)
b. Muscular Endurance (Push Ups for Boys, Modified Push Ups for Girls)
3. Flexibility (Sit and Reach Test)
4. Cardiovascular Endurance (600 Meter Run/Walk)
5. Speed (50 mt. Dash)

1. Body Mass Index (BMI)

What does it measure: Body Composition refers primarily to the distribution of muscle and fat in the body.
Body size such as height, lengths and girths are also grouped under this component. The test performed is
Body Mass Index (BMI), which is calculated from body Weight (W) and height(H). BMI = W / (H x H), where
W = body weight in kilograms and H = height in meters. The higher the score usually indicating higher levels
of body fat.

Measuring Height Accurately

Remove the participant’s shoes, bulky clothing, and hair ornaments, and unbraid hair that interferes with
the measurement.Take the height measurement on flooring that is not carpeted and against a flat surface
such as a wall with no molding. Have the participant stand with feet flat, together, and back against the wall.
Make sure legs are straight, arms are at sides, and shoulders are level. Make sure the participant is looking
straight ahead and that the line of sight is parallel with the floor. Take the measurement while the
participant stands with head, shoulders, buttocks, and heels touching the flat surface (wall). (See
illustration.) Depending on the overall body shape of the participant, all points may not touch the wall. Use a
flat headpiece to form a right angle with the wall and lower the headpiece until it firmly touches the crown
of the head. Make sure the measurer's eyes are at the same level as the headpiece. Lightly mark where the
bottom of the headpiece meets the wall. Then, use a metal tape to measure from the base on the floor to the
marked measurement on the wall to get the height measurement. Accurately record the height to the
nearest 0.1 centimeter.

Measuring Weight Accurately

Use a digital scale. Avoid using bathroom scales that are springloaded. Place the scale on firm flooring (such
as tile or wood) rather than carpet. Have the participant remove shoes and heavy clothing, such as sweaters.
Have the participant stand with both feet in the center of the scale. Record the weight to the nearest decimal
fraction (for example, 25.1 kilograms).
Infrastructure/Equipment Required:
Flat, Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted on a wall
Scoring: Height recorded in cm and mm. Weight will be recorded in kilogram (kg) and grams (gms). Record
the weight to the nearest decimal fraction (for example, 25.1 kilograms). Accurately record the height to the
nearest 0.1 centimeter.
2. (A) Partial Curl Up (30 seconds)

What does it measure:

The curl up test measures abdominal muscular strength and endurance of the abdominals and hip Flexors,
important in back support and core stability.

How to Perform: The subject lies on a cushioned, flat, clean surface with knees flexed, usually at 90
degrees, with hands straight on the sides (palms facing downwards) closer to the ground, parallel to the
body. The subject raises the trunk in a smooth motion, keeping the arms in position, curling up the desired
amount (at least 6 inches above/along the ground towards the parallel strip). The trunk is lowered back to
the floor so that the shoulder blades or upper back touch the floor.

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

Scoring: Record the maximum number of Curl ups in a certain time period 30 seconds.

Administrative Suggestion:
Participants should be encouraged to keep normal breathing rate. Results are usually better if the
participant can maintain constant pace during the activity.

2. (B) Push Ups (Boys)/Modified Push Ups (Girls)

What does it measure: Upper body strength endurance, and trunk stability.

How to Perform: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. For Girls: push-up technique is
with the knees resting on the ground.

Infrastructure/Equipment Required:
Flat clean cushioned surface/Gym mat

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

Administrative Suggestion:
Participants should be encouraged to emphasis to keep the back straight. Results are usually better if the
participant can maintain constant pace during the activity.

3. Sit and Reach

What does it measure: 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

How to Perform: 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 Sit and Reach 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, 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 one-two seconds
while the distance is recorded. Make sure there are no jerky movements.
Infrastructure/Equipment Required:
Sit and Reach box with the following dimensions: 12" x 12" (sides) 12" x 10" (front and back) 12" x 21" (top)
Inscribe the top panel with centimeter/mm 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

Scoring: The score is recorded (difference between initial position and final position), in cm and mm, as the
distance reached by the hand.

Administrative Suggestion:
Proper warm-up and static stretching of the lower back and posterior thighs is very important for this test.
A partner placing his/her hands lightly across knees can prevent the flexing of knees. Keep the hands over
each other (fish pose). Besides in order to prevent the test apparatus from sliding away from the
participants during the test, it should be placed against a wall or a similar immovable object.
The test trial is repeated if: (i) The hands reach out unevenly or (ii) The knees are flexed at the time of doing
the test.
4. 600 Mtr Run/Walk

What does it measure: Cardiovascular Fitness/Cardiovascular Endurance

How to Perform: Participants are instructed to run 600 mts. in the fastest possible pace. The participants
begin on signal, “ready, start” as they cross the finish line elapsed time should be announced to the
participants. Walking is permitted but the objective is to cover the distance in the shortest possible time.
Infrastructure/Equipment Required:
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.

Scoring: Time taken for completion (Run or Walk) in min, sec, mm

Administrative Suggestion:
Participants should be encouraged to practice running with emphasis placed on the concept of pace. Results
are usually better if the participant can maintain constant pace during most of the run and perhaps using a
strong closing effort.

5. 50 Mtr Dash (Standing Start)

What does it measure: Determines acceleration and speed

How to Perform: A thorough warm up should be given, including some practice starts and accelerations.
Start from a stationary position, with one foot in front of the other. The front foot must be on or behind the
starting line. This starting position should be static (dead start). The tester should provide hints for
maximizing speed (such as keeping low, driving hard with the arms and legs) and encouraged to continue
running hard through the finish line.

Infrastructure/Equipment Required:
Measuring tape or marked track, stopwatch, cone markers, flat and clear surface of at least 60 meters.

Scoring: Time taken for completion.

Administrative Suggestion:
Participants should be encouraged to practice running with emphasis placed on the concept of pace. Results
are usually better if the participant can maintain constant pace during most of the run and perhaps using a
strong closing effort.

Do’s and Dont’s

Preparing for Assessments

To participate in Physical Fitness Assessments, some good preparation can go a long way.
1. It is recommended that the assessments are done twice a year (for Term I and Term II in each academic
year). The minimum gap between tests should be 4 months.
2. Find out what is required. Most fitness tests will require a combination of evaluations to assess speed,
endurance/stamina, strength, flexibility, and body composition. Read about these tests and plan for the
same.
3. Determine the current abilities. Pretend you are taking their test today and perform each exercise. Note
how close they came to the goal and how much further they need to go.
4. Calculate the time you have to prepare. You need adequate time to prepare for the test.
5. Participants must pace themselves. Maintaining a constant tempo is crucial for completing long and
repetitive exercises, like Curl-ups, Push-ups and 600 mt run/walk. If you work too fast at the beginning of
the exercise, you may become fatigued quickly. It is more effective to maintain a steady pace throughout.
6. Participants should be encouraged to practice for few weeks with emphasis placed on the concept of
pace. Results are usually better if the participant can maintain consistency in performance during this
practice period.

Before a Test

Get appropriate clothing

1. Participant to wear comfortable clothes with sports shoes.
a. In case shoes are not available, he/she can run bare-feet. He/she needs to take precaution so that
the foot doesn’t get hurt with pointed objects in the playingfields.
b. Avoid leather shoes.
2. Get clothes that are comfortable to wear and run or bend (eg. T-shirt and comfortable fitting
trousers/half pants).
3. Wearing socks that will keep the feet dry.

Safety Measures
1. If you plan to do for a group of people, decide Date/Time when you want to do the test.
2. Ensure that the play field is flat and clear from stones/pointed objects that may injurechildren.
3. Ensure that the equipment required for the tests are available at the place where you want to do the tests.
4. Have a First Aid Box.
Yogic Practices
Obesity
The excess weight or deposition of excess fats on body is called obesity. It leads to various diseases like
diabetes, heart diseases, hypertension, lowered pulmonary functions, lowers life expectancy. Obesity is a
condition where your Body Mass Index (BMI) is higher than 30.

Ardha Matsyendrasana

Procedure
• This is done in a sitting posture.
• Sit with legs straight and stretched in front of you.
• Bend the right leg, lift it and place it on the left side of the stretched left foot.
• Bend the left leg and bring close to the body. Place it under the right buttocks.
• Take the left arm around the right leg and grab the toes of the right leg with the left hand.
• Now turn towards the right and simultaneously move the right hand behind the back. Twist the back
and the neck as far right as possible. Exhale while twisting the back and neck.
• Breathe normally and slowly in this position.  Repeat with the other leg.

Benefits
• It is one of the best poses to improve the flexibility of the spine.
• It stimulates the liver and kidneys.
• It stretches the shoulders, hips and neck.
• It energises the spine.
• It stimulates the digestive fire in the belly.
• It relieves menstrual discomfort, fatigue, sciatica and backache.
• It is therapeutic for asthma and infertility.

Contraindications
• Avoid during pregnancy and menstruation due to the strong twist in the abdomen.
• People with heart, abdominal or brain surgeries should avoid this asana.

 • Avoid those who are having peptic ulcer or hernia.
• Those with severe spinal problems should avoid.
Those with mild slipped disc can benefit but in severe cases it should be avoided.

Pawanmuktasana

Procedure

• This is done in lying position.

• Lie flat on the back and keep the legs straight, relax, breathe deeply and regularly.
• Inhale slowly and lift the legs and bend in the knees. Bring upwards to the chest till the thigh touches
to stomach.
• Hug the knees in place and lock the fingers.
• Place the nose tip between the knees.
• Exhale slowly and come back to the original position i.e. Shavasana.
• This is very beneficial for stomach abs. The results are very impressive.

Benefits
• It helps to strengthen the back.
• It massages the abdominal muscles.
• It helps in digestion.  It reduces belly fat.

Contraindications
• Those who are suffering from high blood pressure, hernia, heart problems, slip disc and ulcer should
avoid.
• During pregnancy and menstruation, women should avoid this.
Diabetes
Diabetes is a better known lifestyle disease. It has become an epidemic worldwide. Yoga helps a lot to
control and prevent this disease. Different asanas help to stimulate the production of insuline that helps in
controlling diabetes.

Bhujangasana Procedure
• This is done in lying posture.
• Lie on the stomach and rest forehead on the floor.
• Keep the feet and toes together and touch the ground. Place the hands at shoulder level and palms
on floor.
• Inhale and lift the head, chest, abdomen and keep the navel on the floor take five breaths at least.
• Exhale slowly come down to rest with hands below the head slowly.

Benefits
• It improves the blood circulation and energises the heart.
• It decreases menstrual irregularities in females.
• It strengthens muscles of chest, shoulders, arms and abdomen.
• It is effective in uterine disorder.
• It improves the function of reproductive organ.
• It improves the function of liver, kidney, pancreas and gall bladder.
• It helps to lose weight.
• It relieves menstrual discomfort and improves fertility.
• It reduces headache, anxiety, insomnia and sinusitis.
• It reduces abdominal fats and helps metabolism.

Contraindications
• Pregnant women should avoid this asana.
• Avoid those who are suffering from slip disc or sciatica problem and asthma.
Ulcer patients also avoid this asana.
 Paschimottanasana

Procedure
• This is done in sitting posture.
• Sit on the floor with the outstretched legs.
• Inhale and lengthen the abdomen then lift the chest.
• Exhale bend forwards from the hips. Keep the shoulders open and the head up.
• Reach forwards and hold the big toes in a lock with the middle and index fingers.
• Inhale, lengthen the torso, bring the sternum forward.
• Exhale, bring the chest and abdomen down to the thighs and the elbows out to the sides.
• Stay in this position for 5 deep breaths and relax the muscles while exhale.
• Focus on stretching the hamstrings rather than getting the head to the knees.

Benefits
• It stretches hamstrings, spine, shoulders and hip joints.
• It massages the pancreas and improves
• It relieves menstrual discomfort and improves fertility.
• It reduces headache, anxiety, insomnia and sinusitis.  It reduces abdominal fats and helps
metabolism.



Contraindications
 Pregnant women should avoid this asana.
Avoid those who are suffering from slip disc or sciatica problem and asthma.
Ulcer patients also avoid this asana.
Asthma
Asthma is a universal chronic airway inflammatory disease of the air passage caused by excessive air
sensitiveness and airflow obstruction. The disease can be managed, controlled and cured by performing
various asanas that help in curing asthma.
The asanas to control asthma are
Gomukhasana

Procedure
• This is a sitting asana.
• Sit erect and stretch both legs together in front, hands by the side, palm resting on the ground,
fingers of the hands together.
• Fold right leg at the knee and place it on the ground by the side of the left buttock.
• Bringing the left leg from above the right leg, place it on the ground by the side of the right buttock.
• Now place the palms on the knee one above the other and sit erect.
• After some time return to the original position.
• Change the position of the legs i.e. by placing the right knee above and the left knee down and repeat
this as much as you can.

Benefits
• It helps to stretch and strengthen the muscles of the ankles, hips and thighs, shoulders, triceps, inner
armpits and chest.
• It is helpful in the treatment of sciatica.

 • It enhances the workings of the kidneys by stimulating it, thus helping those suffering from diabetes.
• Regular practice can reduce stress and anxiety.

Contraindications
Those who are suffering from shoulder, knee or backpain should avoid this.
People suffering from any kind of knee injury/problem avoid this.
Matsyanasana

Procedure

• This is done in lying position.

• Sit and fold both the legs together.
• Slowly lie down on the back and hold the elbows.
• Place the palms next to ears, towards the shoulder blade.
• Raise the trunk and head then press palms and waist and place the crown of the head on the floor.
• Place both the hands on the thighs then relax the elbow on the floor and try to hold the toe with the
fingers.
• Crown of head and lower body on the floor making an arc shape on the back. Maintain this pose at
least 50 or 100 counts.
• Now carefully release the fingers from the toes, push the palms on the floor then raise the head and
the shoulder blades and take rest. Straighten the legs and take a position of Savasana.



Benefits

• It reduces headache caused by stiffness of the neck.

• It refreshes back muscles and the spinal cord.
• It cures asthma and respiratory disorders.
• It will be helpful to take deep sleep or normal sleep and get emancipate from insomnia due to work
stress.

Contraindications

• Avoid those who are suffering from high or low blood pressure.
• Avoid those who are suffering from migraine.,
Avoid those who are suffering from ‘ serious lower-back or neck injury.


Hypertension
Blood pressure is the force of blood in the arteries. When this pressure becomes – abnormally high then it
is called hypertension or high blood pressure. Stress is a major factor that causes hypertension. Yoga can be
a very beneficial therapy for controlling blood pressure. The gentle, soothing practice of asanas settles both
mind and body and reduces stress which causes hypertension. There are different types of asanas for the
treatment of hypertension.

Tadasana

Procedure
• This is a standing asana.
• Stand straight with the feet together.
• Slowly lift the toes and place them back on the floor.
• Pull up the kneecaps and squeeze the thighs.
• Inhale and lift up from the waist.
• Breathe and hold for 4 to 8 breaths.
• Exhale and drop the shoulders down.

Benefits
• It improves body posture and reduces flat feet problem.
• Knees, thighs and ankles become stronger.
• Buttocks and abdomen get toned.
• It helps to alleviate sciatica.
• It also makes spine more agile.
• It helps to increase height and improve balance.
• It regulates digestive, nervous and respiratory systems.

Contraindications
• Avoid during headaches.

 • Avoid during insomnia.
Avoid during low blood pressure.
Ardha Halasana

Procedure

• Lie down in Shavasana ( supine Position )

• Join the both legs and keep your hand with the thighs.
• Slowly breathe in and raise the leg perpendicular to the ground keeping the knee straight.
• Hold in the breathe and stay in this position as long as possible.
• Breathe out and bring back your legs.
• Come back to the normal position and relax for a while.
• Repeat the same for 3 to 5 times.

Benefits

• Improves digestion and appetite.

• Imprives blood circulation.
• Strengthens the thigh muscles and calf muscles.
• Helpful to reduce abdominal fat and lose weight.
• Stimulates the abdominal organs.

Contraindications

 People suffering from any cardiac problem, back pain, high blood pressure should avoid this practice.
