INDEX

PAGE DATE OF
[Link] NAME OF THE EXPERIMENT REMARKS
NO EXPERIMENT
1 Fitness tests administration.

1.1 Body mass index

1.2 Plate tapping test

1.3 Flamingo balance test

1.4 Partial-curl-up for abdominal strength

1.5 Push-up for boys

1.6 Modified push-ups for girls

1.7 Sit and reach test

1.8 600 mtr run/ walk

1.9 50 mtr dash

Procedure for Asanas, Benefits &
2 Contraindication of two Asanas for each lifestyle
disease.
Obesity: (a) Ardha – Matsyendrasana
2.1
(b) Trikonasana
Diabetes: (a) Paschimottasana
2.2
(b) Pavanmuktasana
2.3 Asthma: (a) Gomukhasana (b) Chakrasana

2.4 Hypertension: (a) Bhujangasana (b) Vajrasana

Game of your choice out of the list above.
3 Labeled diagram of field & equipment (Rules,
Terminologies & Skills)
 BODY MASS INDEX
HISTORY:
Adolphe Quetelet, a Belgian astronomer, mathematician, statistician, and sociologist, devised the basis of
the BMI between 1830 and 1850 as he developed what he called "social physics".[3] The modern term
"body mass index" (BMI) for the ratio of human body weight to squared height was coined in a paper
published in the July 1972 edition of the Journal of Chronic Diseases by Ancel Keys and others. In this
paper, Keys argued that what he termed the BMI was "if not fully satisfactory, at least as good as any other
relative weight index as an indicator of relative obesity".
MEANING:
The body mass index (BMI) is a measure that uses your height and weight to work out if your weight is
healthy.
HOW DO YOU CALCULATE BMI:
The BMI calculation divides an adult's weight in kilograms by their height in meters squared. For example,
A BMI of 25 means 25kg/m2.

PLATE TAPPING TEST

PURPOSE: To assess the speed and the coordination of limb movement.
PROCEDURE: 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).

EQUIPMENT: Equipment required: table (adjustable height),

yellow discs (20cm diameter), rectangle (30 x 20 cm), stopwatch.
SCORING: The time taken to complete 25 cycles is recorded. This action is repeated for 25 full cycles (50
taps).

FLAMINGO BALANCE TEST

PURPOSE: To assess the ability to balance successfully on a single leg.
PROCEDURE: The test requires participants to stand on one leg on a beam, with the other leg flexed at the
knee and the foot of this leg held close to the buttocks.
EQUIPMENT: stopwatch, metal beam 50cm long, 5cm high
and 3cm wide (the beam is stabilized by two supports at
each end, and should have a non-slip surface)

SCORING: Write down the number of mistakes you make

within one minute. The number of mistakes is equal to the
number of scored points. So eight mistakes gives a score
of 8 for example. If more than fifteen mistakes are made within
one minute, the test stops and the score is fifteen.

PARTIAL-CURL-UP FOR ABDOMINAL STRENGTH

PURPOSE: The partial curl‐up to assess abdominal endurance
PROCEDURE:
1. Cross your arms loosely.
2. Tighten your abdomen and curl halfway up,
keeping your head in line with your shoulders.
3. Hold for 5 seconds. Uncurl to lie down.
4. Repeat 2 sets of 10.
EQUIPMENT: 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.
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.

PUSH-UP FOR BOYS

PURPOSE: To measure upper body strength endurance and trunk stability.

PROCEDURE:

1. To do a push-up you are going to get on the floor on all fours.

2. Positioning your hands slightly wider than your shoulders.
3. Don't lock out the elbows; keep them slightly bent.
4. Extend your legs back so you are balanced on your hands and toes.
5. your feet hip-width apart.
 6. Once in this position, here is how you will do a push-up.
7. Contract your abs and tighten your core by pulling your belly button toward your spine.
8. Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-
degree angle.
9. Exhale while contracting your chest muscles and pushing back up through your hands, returning to
the start position.

EQUIPMENT: no equipment other than a hard surface.

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

MODIFIED PUSH-UP FOR GIRLS

PURPOSE: To measure upper body strength endurance and trunk stability.

PROCEDURE:

1. Place your hands on the wall at the level of your shoulders.

2. slightly greater than shoulder-width apart.
3. Make sure you contract your abdominal muscles and keep them tight throughout the
exercise.
4. Slowly bend your elbows and lower your chest until your chin reaches the wall.
5. Then return to the starting position.

EQUIPMENT: Flat clean surface, gym mat.

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

SIT AND REACH TEST

PURPOSE: Common measure of flexibility, and specially measures the flexibility of lower back and
hamstring muscles.
PROCEDURE: Heels of the feet should touch the edge of the
taped line and be about 10 to 12 inches apart. The client/patient
should slowly reach forward with extended arms, placing one
hand on top of the other facing palms down, as far as possible,
holding this position for approximately 2 seconds.

EQUIPMENT: All you need is a box about

30cm high and a metre ruler.
SCORING: After three practice attempts
reach as far as you can hold. And then
measure the results. The way we score this is taking your measurement and doing it relative to the
baseline.

600 MTR RUN/ WALK

PURPOSE: To measure cardio vascular fitness / Cardiovascular endurance.
PROCEDURE: 600 m walk and Run can be organized on track
subject runs a distance of 600 m. The subject takes a
standing start from the starting line. The subject may walk in
between. However, the objective is to cover the distance in
the shortest time when he crosses the finish line he is
informed of his time.
EQUIPMENT: Oval or 400m running track, stopwatch recording sheets.
SCORING: Time is taken for completion ( run or walk ) in min, sec, mm.

50 MTR DASH
PURPOSE: Determines acceleration and speed.
PROCEDURE: Start from a stationary standing position
(hands cannot touch the ground), with one foot in front
of the other. The front foot must be on or behind the
starting line. The starting position should be static
(dead start).

EQUIPMENT: Measuring tape or marked track, stopwatch or timing gates, cone markers, flat and clear
surface of at least 60 meters.

SCORING: The test involves running a single maximum sprint over 50 meters, with the time recorded.
 OBESITY
Obesity is a complex disease involving an excessive amount of body fat. Obesity isn't just a cosmetic
concern. It's a medical problem that increases the risk of other diseases and health problems, such as
heart disease, diabetes, high blood pressure and certain cancers.
ARDHA – MATSYENDRASANA
PROCEDURE: (Half Lord of the fishes pose)
Sit and keep both legs straight. Bending the knee of right feet and put right heel below the left hip. Bend
left leg and placed the left foot to the right side of the right knee. Left knee closed to the chest. Exhale
from the right nostril and turns towards the left, and touches the toe of left leg from the right hand. Body
and head move towards the left. Repeat while changing the position of legs.
BENEFITS:
• Helps nervous system and strengthen the back bone,
stretching improves flexibility and tones of muscles.
• Controls menstrual cycle in women and brings shine
on face.
• Also controls secretion from pancreas gland.
• Reduces fat and helps in controlling obesity.
• This pose flexes the lower part of the body
making the hip stronger and toned.
• Releases excess heat toxins from organs and tissues.
CONTRAINDICATIONS:
• Avoid while suffering from severe back or neck pain.
• Avoid this pose completely, if having slip disc problem.
• Those with internal organ issues may find this pose difficult and painful.
• It should be avoided while pregnancy.
TRIKONASANA
PROCEDURE: (Triangle pose)
While inhaling stretches your right hand towards sky, arm should touch the ear. Bend left side slowly
while exhaling, till it comes horizontal to the earth. Left hand should touch the ground or touch the left
leg, knee should be straight. Inhale, come back to starting position. Change hand position and repeat it
from another side.
BENEFITS:
• Trikonasana helps in digestions.
• Therapeutics for stress, anxiety, infertility, neck pain, sciatica.
• Heals Backache (in initial stage)
• Help women during their menstrual cycle.
• Improve flexibility of vest and spine.
CONTRAINDICATIONS:
• Avoid if having low or high blood pressure.
• Avoid this pose if having any kind of neck injury.
• Avoid if having back injury.
• Avoid if an athlete having hamstring injury.

DIABETES
Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high.
Blood glucose is your main source of energy and comes from the food you eat. Insulin, a hormone
made by the pancreas, helps glucose from food get into your cells to be used for energy.
PASCHIMOTTASASNA
PROCEDURE:
Sit down with your legs stretching straight in front of you. Keep your head, neck and spine
erect and stretch hands upwards with a deep breath. Now, exhale and bend your head and
trunk slowly forward to catch the toes with the thumb. Try to touch head, chest and stomach
to the legs and elbows to the floor.
BENEFITS:
• It improves digestive system and much blocked gas get released.
• Improves the respiratory system.
• Improve the alignment of the vertebral column.
• Helps as a therapy for diabetic patient, with weak lever and kidney.
• Benefits women during menstrual disorder.
CONTRAINDICATIONS:
• Avoid of having slip disc problem.
• Someone who is suffering from hernia should avoid this pose.
• Pregnant women should avoid this pose.
• Person having back or spinal problem should avoid this pose.

PAVANMUKTASANA
PROCEDURE:
Lie flat on your back and keep the legs straight. Inhale slowly and lift the legs and bend the knees.
Bring knee upwards to the chest till your thigh touches the stomach. Hug your knees and lock
your fingers, touch your chin to the knee while exhaling. Repeat it with another leg.
BENEFITS:
• Strengthen the back and abdominal muscle, leg and hip.
• Intestine gets massaged; also bring fresh blood to lower abdomen.
• Helps in spondylitis.

• Remove excess fat around the lower abdomen.

• Release excess heat, toxins from organs and tissues.
CONTRAINDICATIONS:
• Avoid while suffering from severe back or neck pain.
• Avoid this pose completely, if having slip disc problem.
• Those with internal organs issues may find this pose difficult and painful.
• It should be avoided while pregnancy.

ASTHMA
Asthma is a disease of lungs in which the airways become blocked or narrowed causing difficulty in breathing.
The airways also swell up and produce extra mucus. It may be due to genetic factor. These reactions cause
contraction in the tubes this reduces the amount of air in the lungs. Due to which it become difficult to
breath. Common symptoms of asthma are coughing, heavy breathing. Chest tightness, fatigue, pain in hands,
feet, shoulders and back. Reasons are dust, smoke, air pollution, pollen grains, animal’s skin, hair or feather
etc. are the main reasons. Asthma may be controlled by sukhasana, chakrasana, Gomukhasana,
Bhujangasana, paschimo-ttasana, matsyasana.

GOMUKHASANA
PROCEDURE: Cow face pose.
Sit in sukhasana or dandasana pose. Place the ankle of left leg near right but under the anus. Place the
right leg over the left leg so that knees should place over left knee. Sweep your left hand behind your back,
facing palms upwards. Sweep your right hand over the right shoulder, bend your elbow and place it behind
your back. Now inter lock fingers of both hands behind your back. Now stretch both hands in their
respective directions. Look straight. Repeat with changing leg position.
BENEFITS:
• Helps in curing Asthma, reduce weight makes body flexible and attractive.
• It helps to make spine strong and erect.
• Helps to make abdominal organ function well.
• Helps to reduce obesity.
• Diaphragm improves and keeps away from
all kinds of intoxification.
• Upper body becomes flexible and strong.
• It helps to circulate blood to the entire body.
CONTRAINDICATIONS:
• Person having stiff shoulder should avoid this.
• Any kind of hip problem or knee, hamstring and quadriceps should be avoided.
• If one has to sciatica problem, one should avoid this pose. Avoid if any neck or shoulder
injury.
• Avoid to perform or practice during pregnancy.

CHAKRASANA
PROCEDURE:
Procedure: Lie down on the back a make both legs straight. Bend your knees so that the soles
of your feet are on the floor. Your hands must be placed behind your shoulders and fingers
pointed towards your shoulders. Then, press your feet and palms, and lift your entire body off
the mat. Hands and feet are half feet apart. Head hang gently between hands. Make the body
stretch towards the top so that it becomes circle shape.

BENEFITS:
• It affects the whole body, which gives flexibility in muscles and bones & increases blood
circulation.
• Relieve waist pain.
• Increases the supply of oxygen in the lungs.
• The overall functioning of the body increases.
CONTRAINDICATION:
• Avoid practicing if any back injury.
• Someone having heart problem should not do this pose.
• If having high/ low blood pressure, do not try this
• Someone undergone with cataract surgery, avoid this, Asana.
• Do not practice if any cervical injury.

HYPERTENSION
Hypertension means increased blood pressure. Reasons for high blood pressure increased with age, Genetic,
obesity, lack of physical activity, smoking, and alcohol, more intake of salt in food, tension or mental stress,
diabetes, pregnant women are more prone to high B.P. All these factors can lead to high blood pressure. The
main function of the heart is to supply pure blood to the various parts of the body through different arteries
when the heart contract it pushes the blood through blood vessels and consequently the blood pressure
increase in arteries this pressure is known as systolic blood pressure it is represented by the first number the
pressure between two heartbeats is called diastolic blood pressure it is represented by bottom or second
number these two number of blood pressure are measured in mm/Hg. Unit means millimetre of mercury.
The normal blood pressure of an adult is considered 120/80mm/ Hg. The person whose blood pressure
readings are beyond 140/90 mm/Hg are said to be having hypertension.

High blood pressure can be controlled by doing the following yoga asanas Tadasana, vajrasana,
pavanmuktasana, ardha chakrasana, bhujangasana, shavasana.

BHUJANGASANA
Cobra position

PROCEDURE:
Lie down on your stomach. Joint the legs and stretch as much as possible. Place the palm near the chest
facing the ground. Take a deep Breath and lift your upper body upwards. Elbow should be slightly, touch
the ground, weight should be on pelvic region. Move your head and neck backwards as much as possible.
Exhale and slightly bring the body in starting position.
BENEFITS:

• By doing this, digestion improve.

• A sluggish liver is also taken care of
• Thyroid gland improves.
• Kidney function improves.
• Tones the ovaries which help to remove any disorder in connection with uterus.
• Therapeutic benefits: Relieves back ache, neck pain, stress, purifies blood, relieves
constipations and addresses gynaecological disorder.
CONTRAINDICATIONS:
• Avoid if spinal problem
• Avoid if neck problem
• Do not do if having ulcer

• Pregnant women should avoid.

VAJRASANA
(Thunderbolt Pose)
PROCEDURE:
1. Sit and keep both leg straight.
2. Fold right leg and place it under right butt.
3. Fold left leg and place it under left butt.
4. Keep your spine, neck and head straight,
interlock your toes, open your ankle and sit on it.
5. Knees should be touching the ground with each other.
6. Keep both hands on your knees and look straight.
BENEFITS:
This asana is for meditation.
• Strengthens pelvic muscles.
• It can be practiced after having food.
It enhances digestion process.
• Stabilizes mind and body.
• Helps in sciatica
• It cures indigestion and improves metabolism.
• Improves flexibility in ankles.
• It gives strength to the tight muscles.
• Improve blood circulation.
CONTRAINDICATIONS:
• Vajrasana should not be practiced by the people who have severe arthritis of the knees.
• Runners should avoid this if they have injury in their hamstrings or the calves.
• This pose may bring unwanted pressure to the intestine so those suffering from Hernia or ulcers
should avoid it.
• This pose should not be practiced if one is suffering from injured ligament at the ankles or knee.

ANY ONE GAME

(Basketball, Football, Kabaddi, Kho-Kho, Volleyball, Handball, Hockey, Cricket)
History
Labeled diagram of field
Equipment
Rules,
Terminologies
Skills
N.B. Write from your project file accordingly.

Subject Teacher
Surya Narayan Mishra