PHYSICAL EDUCATION
DAKSH SARAF
COVER PAGE :
CERTIFICATE:
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ACKNOWLEDGE:
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INDEX:
SPORTS AUTHORITY OF INDIA (SAI).
The Sports Authority of India (SA1) came into existence as a registered society in 1984, with
an aim to promote sports in India and develop excellence by upgrading the skills of the
Indian sportspersons. Established by the government of India, SAl is bestowed with the
responsibility of ensuring that the variable infrastructure for sports is utilized optimally and
effectively.
The main objective behind the establishment of SAI was to upgrade the skills of the
budding sports talents in India, which is fulfilled to a great extent, though its 23 training
center, spread across India.Through the various schemes formulated for sub- junior and
senior level ,Ensures that the enthusiasm for ports is widened among different age groups
of people.
KHELO INDIA TEST INTRODUCTION:
The Khelo India Test is a crucial component of the Khelo India initiative launched by the
Government of India to identify and nurture young sporting talent across the country. This
test is conducted in schools to assess the physical fitness and athletic potential of students
from a young age. It includes a series of physical activities such as running, jumping, agility
tests, and flexibility checks designed to evaluate the overall fitness levels of children. The
primary aim is to create awareness about fitness, promote sports culture, and build a
strong foundation for future athletes. The data collected through these tests helps in
identifying children with high potential in various sports, who can then be guided and
trained under expert supervision. By integrating fitness assessments with academic
curricula, the Khelo India Test plays a vital role in developing a sports-ready nation and
encouraging students to pursue sports alongside academics.
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KHELO INDIA YOUTH GAMES -KIYG
Khelo India Youth Games is a part of the revamped national programme for the devdo-
ment of sports 'khelo India' which was approved by the union cabinet in 201. The 2020
edition of KrYG was held in Guwahati (Assam).
KHELO INDIA YOUTH GAMES 2022
The highly anticipated khelo India Youth Games 2022 indeed in Panchkula (Hanyona) on
June 13, in which a total of 903 medals were won across various sports .
KHELO INDIA CATEGORIES:
Khelo India is structured into several categories to support athletes at different stages of
their development. The main categories include Khelo India School Games (KISG), Khelo
India Youth Games (KIYG), and Khelo India University Games (KIUG), which target school,
youth, and university-level athletes respectively. Additionally, there are Khelo India Centres
of Excellence (KISCE) and Khelo India State Centres for high-performance training. The
initiative also supports talent identification, coaching development, sports infrastructure,
and community sports to ensure holistic growth. These categories work together to create
a strong ecosystem for nurturing sporting talent across India.
ELIGIBILITY FOR KHELO INDIA PROGRAMME :
Students aged between 10 to 18 years are eligible to participate in the Khelo India
Programme. They must be enrolled in a recognized school or institution and demonstrate
potential in sports. Selection is based on performance in school, youth, or university-level
competitions, fitness tests, and talent identification camps.
FEATURES OBJECTIVES OF KHELO INDIA:
Features:
1. Annual Khelo India Games (School, Youth, University levels)
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2. Talent identification and development
3. Financial assistance to selected athletes (₹5 lakh per year for 8 years)
4. Establishment of Khelo India Centres and Centres of Excellence
5. Promotion of sports culture and infrastructure at the grassroots level
Objectives:
1. To revive the sports culture in India at the grassroots
2. To identify and nurture young sporting talent
3. To improve physical fitness and mental well-being of youth
4. To develop a strong sporting infrastructure across the country
5. To prepare athletes for national and international competitions.
IMPACT OF KHELO INDIA SCHEME:
The Khelo India Scheme has significantly transformed the sports landscape in India by
promoting sports at the grassroots level. It has led to increased participation of youth in
various sports, especially through school, youth, and university-level competitions. The
scheme has helped in identifying and nurturing talented athletes by providing them with
financial support, expert coaching, and world-class training facilities.
Infrastructure development under this scheme has improved access to quality sports
facilities even in rural areas. It has also created career opportunities in sports and fitness
sectors. Overall, Khelo India has inspired a sports culture and built a healthier, more active
generation.
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DESCRIPTION OF KHELO INDIA FITNESS TESTS :
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.
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.
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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.
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 Require:
Flat clean cushioned surface with two parallel strips (6 inches apart), Stopwatch, Recording
sheets, Pen
Scoring:
Record the maximum number number of Curl ups in a certain time period 30 seconds.
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BODY MASS INDEX :
Measuring Height Accurately
1. Find a flat, vertical surface: A wall or doorframe without baseboards is ideal.
2. Stand against the wall: Ensure your heels, buttocks, shoulders, and head are touching the
surface.
3. Maintain proper posture: Keep your chin parallel to the floor and your arms at your sides.
4. Use a straight edge: Place a flat object (like a book or a ruler) on top of your head, ensuring it's
parallel to the floor and touching the wall.
5. Mark the wall: Lightly mark the wall at the bottom of the straight edge. This indicates your
height.
6.Measure the distance: Use a measuring tape to measure the distance from the floor to the mark
on the wall.
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 .
Practical 2
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PROCEDURE FOR ASANAS, BENEFIT & CONTRADICTION FOR ANY TWO
ASANAS FOR EACH LIFESTYLE DISEASE :
OBESITY:
Obesity is a medical condition characterized by excessive body fat that increases the risk of
health problems such as heart disease, diabetes, and high blood pressure. It results from
an imbalance between calorie intake and expenditure, often influenced by lifestyle,
genetics, and environmental factors. Maintaining a healthy weight is essential.
VAJRASANA:
Procedure: Vajrasana, also known as the Thunderbolt Pose, is a simple yet powerful yoga
posture. To perform Vajrasana, begin by kneeling on the floor with your knees close
together and your big toes touching. Slowly lower your body to sit on your heels, keeping
your back and neck straight and your hands resting on your thighs. Close your eyes and
breathe deeply, maintaining a calm and relaxed state. This pose is especially beneficial
when practiced after meals, as it aids in digestion and calms the mind. It can be held for 5
to 10 minutes or longer, depending on comfort. However, individuals with knee, ankle, or
joint issues should practice it with caution or seek guidance.
Benefits of Vajrasana:
1. Improves Digestion – Helps in better digestion by reducing acidity and bloating,
especially when done after meals.
2. Strengthens Muscles – Tones and strengthens the lower back, thighs, knees, and calf
muscles.
3. Enhances Concentration – Calms the mind and improves focus and mental stability.
4. Helps in Weight Loss – Aids in reducing belly fat by improving metabolism and digestion.
5. Relieves Sciatica and Joint Pain – Provides relief from lower back pain, sciatica, and
arthritis when practiced regularly.
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Contraindications :
1. Knee Problems – People with severe knee pain or recent knee surgery should avoid this
pose.
2. Ankle Injuries – Those with ankle injuries or stiffness may find this posture
uncomfortable or harmful.
3. Spinal Disorders – Individuals with slipped disc or spinal issues should consult a doctor
before practicing.
4. Pregnancy (Late Stage) – Vajrasana may not be suitable during advanced pregnancy
without expert guidance.
TRIKONASANA
Procedure:
Trikonasana, or the Triangle Pose, is a standing yoga posture that promotes strength and
flexibility. To perform Trikonasana, stand with your feet about 3 to 4 feet apart. Turn your right
foot outward 90 degrees and slightly turn your left foot inward. Stretch your arms out to the
sides at shoulder height, palms facing down. Inhale deeply, then exhale and bend your torso to
the right, lowering your right hand toward your shin, ankle, or the floor outside your right foot,
while the left arm extends straight up toward the ceiling. Keep both legs straight and your chest
open, with your gaze directed at your left hand or straight ahead. Hold the pose for a few
breaths, then slowly rise and repeat on the other side. This asana improves balance, stretches
the spine, and strengthens the legs and core.
Benefits of Trikonasana:
1. Improves Flexibility – Stretches the spine, hamstrings, hips, and shoulders, enhancing
overall flexibility.
2. Strengthens Muscles – Tones and strengthens the legs, knees, ankles, arms, and core
muscles.
3. Enhances Digestion – Stimulates abdominal organs, improving digestion and reducing
bloating.
4. Reduces Stress – Calms the mind, relieves anxiety, and helps in improving focus and
balance.
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5. Improves Posture – Aligns the spine and helps in correcting body posture.
Contraindications of Trikonasana:
1. Back or Spine Injuries – Individuals with back problems or slipped discs should avoid this
pose or perform it under expert guidance.
2. Neck Issues – Those with neck pain should avoid turning the head upward; instead, keep
the gaze forward or downward.
3. Low or High Blood Pressure – People with blood pressure issues should consult a doctor
before practicing.
4. Migraine or Vertigo – This pose may trigger dizziness and is not recommended for those
prone to migraines or balance issues.
DIABETES
Diabetes is a chronic condition where the body cannot regulate blood sugar properly due to lack
of insulin or resistance to it. It leads to high blood glucose levels, causing fatigue, thirst, and
frequent urination. If untreated, it can result in serious complications like heart disease and
kidney damage. Proper diet, exercise, and medication help manage the condition.
Bhujangasana
Procedure :
To perform Bhujangasana, lie flat on your stomach with your legs extended and feet together,
toes pointing outward. Place your palms beside your shoulders, elbows close to your body. Inhale
deeply and gently lift your head, chest, and upper abdomen off the floor by pressing your palms
down. Keep your elbows slightly bent and shoulders relaxed, arching your back without
straining. Look upward and hold the pose for 15 to 30 seconds while breathing normally. Exhale
and slowly lower your torso back to the floor. Repeat 2–3 times, depending on your comfort
level. This pose strengthens the spine and improves flexibility.
Benefits of Bhujangasana :
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1. Strengthens the Spine – Enhances flexibility and strengthens the lower back muscles.
2. Improves Posture – Corrects slouched shoulders and promotes an upright posture.
3. Stimulates Abdominal Organs – Aids in digestion and improves liver and kidney function.
4. Relieves Stress and Fatigue – Opens the chest and lungs, reducing tension and boosting
energy.
5. Reduces Sciatica and Back Pain – Eases discomfort caused by sciatica and mild back pain.
Contraindications of Bhujangasana :
1. Back Injuries – Individuals with serious spinal issues or recent back injuries should avoid
this pose.
2. Pregnancy – Not recommended during pregnancy, especially in the later stages.
3. Hernia or Abdominal Surgery – Should be avoided if recovering from hernia or any
abdominal operation.
4. Carpal Tunnel Syndrome – People with wrist pain or carpal tunnel should avoid pressure
on wrists.
PASCHIMOTTANASANA
Paschimottanasana, also known as the Seated Forward Bend, is a yoga asana that involves
bending forward from a seated position, stretching the spine, hamstrings, and lower back.
It is a fundamental pose in yoga practice, offering a range of physical and mental benefits.
Benefits :
1. Improves Flexibility – Stretches the spine, hamstrings, and calves, enhancing body
flexibility.
2. Stimulates Digestive Organs – Helps in improving digestion and relieving constipation.
3. Calms the Mind – Reduces stress, anxiety, and mild depression by promoting relaxation.
4. Aids in Weight Loss – Tones abdominal muscles and reduces belly fat.
5. Relieves Menstrual Discomfort – Eases menstrual pain and balances hormonal functions
in women.
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Contraindications :
1. Back Injuries – People with lower back or spinal issues should avoid or modify the pose
under expert guidance.
2. Asthma or Breathing Problems – Deep forward bending may restrict breathing in some
individuals.
3. Pregnancy – Should be avoided during pregnancy due to pressure on the abdomen.
ASTHMA:
Asthma is a chronic respiratory condition that causes inflammation and narrowing of the
airways, leading to difficulty in breathing. Common symptoms include wheezing, coughing,
chest tightness, and shortness of breath. Triggers may include allergens, exercise, or
pollution. It can be managed with medication, lifestyle changes, and avoiding known
triggers.
SUKHASANA :
Sukhasana, also known as the Easy Pose, is a simple cross-legged sitting posture often used
for meditation and breathing exercises. To perform Sukhasana, sit on the floor with legs
extended forward. Gently bend the knees and cross the shins, placing each foot beneath
the opposite knee. Keep the spine straight, shoulders relaxed, and hands resting on the
knees with palms facing up or down. Close your eyes and take slow, deep breaths,
maintaining this position as long as comfortable.
Benefits:
1. Promotes relaxation and calmness of mind.
2. Improves posture by aligning the spine naturally.
3. Opens hips and stretches ankles and knees.
4. Reduces stress and anxiety during meditation.
5. Enhances concentration and mindfulness practices.
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Contraindications:
1. Avoid it if you have severe knee or hip pain.
2. People with slipped discs or spinal injuries should consult a doctor.
3. Not suitable during acute sciatica flare-ups.
4. May cause discomfort if done on a hard surface without support.
Let me know if you want a visual guide or Sanskrit breakdown!
CHAKRASANA (Wheel Pose)
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Procedure (In Paragraph):
Chakrasana, also known as the Wheel Pose or Upward Bow Pose, is a deep backbend that
energizes and stretches the entire body. Begin by lying flat on your back with feet hip-width
apart and knees bent. Place your palms beside your ears with fingers pointing toward the
shoulders. Inhale deeply, press your palms and feet into the floor, and lift your hips, chest,
and head off the ground, arching your back fully. Hold the position while breathing
normally, then slowly lower down while exhaling.
Benefits:
1. Strengthens the arms, legs, spine, and back muscles.
2. Improves flexibility of the spine and chest.
3. Stimulates the nervous system and increases energy levels.
4. Opens up the chest and lungs, improving respiratory function.
5. Enhances blood circulation and supports hormonal balance.
Contraindications:
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1. Avoid if you have back, neck, or wrist injuries.
2. Not recommended during pregnancy or menstruation.
3. Should be avoided by people with high blood pressure or heart conditions.
4. Not suitable for those with dizziness or vertigo issues.
HYPERTENSION
TADA ASANA:
Procedure:
Tadasana, or the Mountain Pose, is a foundational standing posture in yoga that promotes
body awareness and balance. Begin by standing upright with feet together and arms by
your sides. Distribute your weight evenly on both feet. Inhale deeply, raise your arms
overhead with palms facing each other or joined, and stretch your body upward from the
feet to the fingertips. Lift your heels to stand on your toes if comfortable. Keep the spine
straight, gaze forward, and hold the pose while breathing normally. Exhale and return to
the starting position.
Benefits:
1. Improves posture and body alignment.
2. Strengthens thighs, knees, and ankles.
3. Enhances concentration and stability.
4. Increases height in children and teens through spine stretching.
5. Relieves sciatica and reduces flat feet.
Contraindications:
1. Avoid it if you have low blood pressure or dizziness.
2. People with knee or foot pain should perform with caution.
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3. Not advisable for those with severe balance issues.
4. Avoid raising arms if suffering from shoulder injury.
ARDHA CHAKRASANA:
Ardha Chakrasana, or Half Wheel Pose, is a gentle backbend that helps stretch the front
body and spine. Begin by standing in Tadasana (Mountain Pose). Place your hands on your
lower back with fingers pointing down for support. Inhale deeply, and while exhaling, slowly
bend backward from the waist, pushing the pelvis forward and arching the back. Keep the
head slightly tilted back without straining. Hold the pose while breathing normally, then
inhale and gently return to the upright position.
Benefits:
1. Improves flexibility of the spine and back muscles.
2. Strengthens the shoulders, thighs, and waist.
3. Opens the chest and improves lung capacity.
4. Stimulates abdominal organs and improves digestion.
5. Reduces stress and mild anxiety.
Contraindications:
1. Avoid in case of back or spinal injuries.
2. Not recommended for people with vertigo or dizziness.
3. Should be avoided during pregnancy.
4. People with high blood pressure or heart problems should consult a doctor.
BACK PAIN & ARTHRITIS:
Back pain refers to discomfort in the lower, middle, or upper back, often caused by poor
posture, muscle strain, injury, or medical conditions like herniated discs. It can be acute or
chronic, affecting mobility and daily activities. Regular exercise, good posture, and proper
ergonomics help in prevention and relief.
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Tadasana
Procedure: Stand up in an attention position. Lift your arms upwards. Stretch your hands
upwards. Raise your heels, and come on your toes. Also pull your body upwards. After
some time, breathe out slowly and come to the previous position. Repeat the same
exercise 10 to 15 times.
Benefits:
1. It is helpful in developing physical and mental balance.
2. It reduces obesity.
3. It cures constipation.
4. It cures digestive problems.
5. It improves body posture.
6. It alleviates sciatica.
7. It is an excellent asana for those who want to enhance their height.
8. It is beneficial in treating hypertension.
Contraindications:
1. If you have low blood pressure you should not do this asana.
2. In case of headache or insomnia you avoid this asana.
3. Individuals, who suffer from blood circulation problems such as faulty valves, should not
perform this asana.
Vakrasana
Procedure:Sit down and stretch your legs straight. Fold the right leg and keep the right leg's
heel touching the left leg's knee. Place your right hand behind your back and left arm over
the right knee; hold your right ankle. Push your right knee as far as possible and while
exhaling, twist your trunk to the right side. Take sufficient support of the left arm. Now,
repeat the same procedure with the left side.
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Benefits:
1. It improves the function of both the spinal cord and nervous system.
2. It prevents and controls diabetes.
3. It strengthens the kidneys.
4. It helps in reducing chronic back pain and shoulder pain.
5. It gives relief in stiffness of vertebrae.
6. It reduces belly fat.
Contraindications:
1. Avoid this asana in case of high blood pressure.
2. Individuals who suffer from peptic ulcer should not do this asana.
3. This asana should not be performed for those who suffer from serious back injury.
Practical 3:
TABLE TENNIS:
HISTORY OF TABLE TENNIS:
Table tennis, also known as ping pong, originated in Victorian England in the late 19th
century as an indoor version of lawn tennis. It was initially played among the upper-class as
a parlor game using books as nets and corks or rubber balls.
1880s: Table tennis was developed as a miniaturized version of tennis. It was first played
using makeshift equipment—cigar box lids as paddles and books as nets.
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1901: The name “ping pong” was trademarked by the English firm J. Jaques & Son, and later
by Parker Brothers in the U.S. This name became synonymous with the game for many
years.
1926: The International Table Tennis Federation (ITTF) was formed, and the first World
Championships were held in London.
1950s: The game saw a revolution with the invention of sponge rubber paddles, which
added speed and spin to the game.
1988: Table tennis was introduced as an Olympic sport in the Seoul Games, greatly
boosting its global popularity.
Today, table tennis is a fast-paced competitive sport enjoyed by millions worldwide,
particularly in countries like China, Japan, Germany, and South Korea.
BASIC RULES:
Here are the fundamental rules of table tennis as per the International Table Tennis
Federation (ITTF):
1. Game Objective
*The goal is to score points by hitting the ball over the net and onto the opponent's side of
the table so that they cannot return it legally.
2. Number of Players
*Can be played as singles (1 vs 1) or doubles (2 vs 2).
3. Scoring System
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*A player scores 1 point when the opponent:
*Fails to make a correct return.
*Let the ball bounce more than once on their side.
*A game is played to 11 points, and a player must win by 2 points.
*A match usually consists of best of 5 or 7 games.
4. Serving Rules
*The ball must be tossed at least 16 cm (6 inches) vertically and struck behind the end line.
*The serve must bounce once on the server’s side and then on the opponent’s side.
*In singles, the ball can be served anywhere.
*In doubles, the ball must be served diagonally.
5. Serve Rotation
*Players switch serves every 2 points.
*If the score reaches 10–10 (deuce), players alternate serve after every point.
6. Let Serve
*If the ball touches the net on the serve but lands correctly, it’s called a “let” and is
reserved.
7. Legal Return
*After the ball bounces once on your side, you must hit it so that it bounces on the
opponent's side.
*The ball must not bounce twice, touch your body, or be struck before it hits your side.
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8. Change of Ends
*Players change sides after each game.
*In the final game (if needed), players switch sides after 5 points.
LATEST GENERAL RULES
The latest table tennis rules include strict serving guidelines, with a minimum 16 cm toss
and full ball visibility. Matches follow the 11-point game format with serve changes every 2
points. A new review system allows players two challenges per match. Misconduct can lead
to yellow cards and penalties.
MEASUREMENT OF PLAYFIELD AND SPECIFICATION OF SPORTS EQUIPMENTS:
Measurement of Playfield :
*Length: 2.74 meters (9 feet)
*Width: 1.525 meters (5 feet)
*Height: 76 centimeters (2.5 feet) from the floor
*Playing surface: Dark-colored with a white sideline (2 cm wide) and end line (2 cm wide)
*Center line: 3 mm wide (only used in doubles play)
*Net height: 15.25 centimeters
*Net length: Extends 15.25 cm beyond each side of the table
*Material: Should provide a uniform bounce of about 23 cm when a standard ball is
dropped from 30 cm.
Specifications of Table Tennis Equipment:
1. Ball
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*Diameter: 40 millimeters
*Weight: 2.7 grams
*Material: Celluloid or similar plastic (non-flammable)
*Color: White or orange (matte finish)
2. Racket (Paddle/Bat)
*Blade: Flat and rigid, usually made of 85% natural wood
*Rubber surface: One side must be bright red, the other black
*Thickness: Combined rubber and sponge not more than 4.0 mm
*Size & shape: No fixed size, but must meet ITTF standards
3. Net Assembly
*Height: 15.25 centimeters
*Stretch: Across the full width of the table, extending 15.25 cm beyond each edge
*Color: Usually dark, with a white top tape (1.5 cm)
FUNDAMENTAL SKILLS OF TABLE TENNIS :
1. Grip
*Shakehand Grip: Common grip, like shaking hands with the racket.
*Penhold Grip: Popular in Asian countries, holding the handle like a pen.
2. Stance & Footwork
*Ready position: Feet shoulder-width apart, knees slightly bent.
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*Footwork: Quick side-to-side and forward-backward movements to reach the ball
efficiently.
3. Serving
*The serve must be legal (16 cm toss, open palm).
*Mastering different spins (topspin, backspin, sidespin) gives a competitive edge.
4. Forehand and Backhand Strokes
*Forehand drive: Offensive shot with controlled power.
*Backhand drive: Controlled shot using the backhand side of the paddle.
5. Push & Block
*Push: A defensive shot used to handle low balls with backspin.
*Block: Used to counter fast shots close to the table, especially against loops.
6. Loop and Smash
*Loop: A topspin-heavy offensive shot.
*Smash: A powerful shot aimed to finish the rally, usually against a high return.
TECHNOLOGY IN TABLE TENNIS :
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1. Ball Tracking & Smart Replay Systems
*High-speed cameras track the ball’s spin, speed, and trajectory.
*Used in professional matches to review edge balls, service faults, and tight calls.
*The Table Tennis Review (TTR) system now allows player challenges similar to tennis'
Hawk-Eye.
2. AI & Data Analytics
*Advanced analytics help players and coaches study opponents’ patterns, shot accuracy,
and spin types.
*Used in training sessions to improve strategy and performance.
3. Smart Rackets & Robots
*Some rackets come with sensors to measure speed, spin, and impact force.
*Training robots can simulate different strokes, spins, and shot patterns for consistent
practice.
4. Digital Scoring & Live Streaming
*Digital scoring systems automatically update scores and reduce human error.
*Matches are now streamed online with real-time stats and interactive graphics.
5. Material Innovation
*Poly balls replaced celluloid balls for safety and consistent bounce.
*Carbon-blade rackets offer better control and power for elite players.
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IMPORTANT TOURNAMENTS :
INTERNATIONAL TABLE TENNIS TOURNAMENTS:
1. World Table Tennis Championships Organized by: International Table Tennis Federation (ITTF)
Held every 2 years Includes Singles, Doubles & Team events.
2. Table Tennis World Cup Separate for Men and Women Individual championship.
3. Olympic Games (Table Tennis) Held every 4 years Includes Singles, Doubles & Team events.
4. ITTF World Tour / WTT Series Annual professional tournaments Includes Grand Smashes, Star
Contenders, and Champions Series.
5. Asian Table Tennis Championships For Asian countries Highly competitive due to top Asian
players.
6. Commonwealth Table Tennis Championships For countries in the CommonwealthOrganized
every few years.
7. Asian Games (Table Tennis Event)Multi-sport event held every 4 years Includes TT events for
Men and Women.
Important Table Tennis Tournaments in India:
1. Senior National Table Tennis ChampionshipPremier TT event in India
2. Inter-State & Inter-Zonal Championships State-level teams compete
3. All India University Championships Organized by AIU for university-level players
4. National Ranking Table Tennis Tournaments Organized by TTFI.
5. Khelo India Youth Games – Table Tennis.
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CONCLUSION:
Physical Education, as a subject, plays a crucial role in shaping not just physical capabilities
but also mental discipline and emotional resilience. Through the execution of the three
practicals in this project-fitness testing, therapeutic yoga practices, and the exploration of a
professional sport-I have gained a comprehensive and well-rounded understanding of
health and fitness.
In Practical 1, the SAl Khelo India Fitness Test helped assess core components of physical
fitness such as strength, flexibility, endurance, agility, and balance. These tests not only
measure fitness levels but also create awareness about maintaining an active lifestyle.
In Practical 2, the deep dive into yoga for lifestyle diseases emphasised the healing
potential of traditional practices. Learning and practising specific asanas for conditions like
hypertension, asthma, obesity, diabetes, back pain, and arthritis has shown how preventive
healthcare can be natural, accessible, and effective. This demonstrated that yoga is more
than just physical exercise-it is a pathway to mental clarity and emotional stability.
In Practical 3, by studying table tennis in detail, I explored the dynamics of competitive
sport-from historical roots to modern rules, technical terminology, and the precision of
skills. It illustrated the importance of discipline, teamwork, and consistent practice in
developing sportsmanship.
Overall, this project has broadened my perspective toward physical education. It reinforced
that fitness is not limited to performance metrics but includes holistic well-being-physical
stamina, mental focus, emotional balance, and social interaction. The knowledge and
experience gained will help me adopt a healthier lifestyle and inspire others to do the
same.
BIBLIOGRAPHY :
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Sources of Information Used for Project Work
1. NCERT Physical Education – Class XII
National Council of Educational Research and Training (NCERT)
– For core topics, definitions, and concepts related to physical fitness, yoga, sports
psychology, and training methods.
2. CBSE Physical Education Sample Papers and Syllabus
– Used for understanding project guidelines, topics, and marking scheme.
3. Internet Sources:
*www.cbseacademic.nic.in – for CBSE updates and curriculum
*www.healthline.com – for health and fitness references
*www.verywellfit.com – for exercise and wellness data
*www.wikipedia.org – for general information on sports and history.
4. Personal Observations and Experiences:
– Practical experience in school-level sports, PE classes, and yoga sessions contributed to
understanding the subject deeply.
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