HEM SHEELA MODEL SCHOOL

DURGAPUR
HEALTH AND PHYSICAL EDUCATION(048)
PRACTICAL NOTEBOOK

NAME: Anuska Nayak

CLASS: XII
SECTION: D
BOARD ROLL NO:
SESSION: 2023-2024
 ACKNOWLEDGEMENT

I would like to extend my sincere and heartfelt obligation towards

all those who have helped me in making this project. Without
their active guidance, help, cooperation and encouragement, I
would not have been able to present this project on time.

I am extremely thankful and pay my gratitude to my teacher MR.

Sorav Lahiri Sir for his valuable guidance and support for the
completion of this project.

I extend my gratitude to my principal Mrs. ANINDITA HOME

CHOUDHURY for the moral support extended during the tenure
of the project.

I also acknowledge with a deep sense of reverence, my gratitude

towards my parents , other faculty members of the school and
friends for their valuable suggestions given to me in completing
this project.

------------------------------- -------------------------------
DATE NAME OF STUDENT

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 TEACHER’S CERTIFICATE

This is to certify that ANUSKA NAYAK of class XII-D of

HEM SHEELA MODEL SCHOOL , Durgapur has completed
this project under our supervision. She has taken utmost care and
dedication in the completion of this record file.

This is to certify that the record file is up to the expectations and

provisional guidelines issued by CBSE.

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INTERNAL EXAMINER SIGNATURE EXTERNAL EXAMINER SIGNATURE

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 INDEX
SLNO TOPICS PAGE NO. REMARKS

ACKNOWLEDGEMENT 2

TEACHER’S CERTIFICATE 3

CONTENT/INDEX 4

1. FITNESS TEST ADMINISTRATION 5

(SAI KHELO INDIA FITNESS TEST)
2. YOGA PRACTICES(ANY TWO FOR 14
EACH LIFESTYLE DISEASES)
3. BADMINTON(IOA RECOGNISED 20
GAME)
3.1 INTRODUCTION- HISTORY 21

3.2 RULES AND REGULATIONS 22

3.3 MEASUREMENTS AND 26

DIMENSIONS
3.4 EQUIPMENTS REQUIRED 25

3.5 SKILLS AND TERMINOLOGIES 27

3.6 FAMOUS PERSONALITIES 32

4. BIBLIOGRAPHY 34

FITNESS TEST ADMINISTRATION

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 ( SAI KHELO INDIA FITNESS TEST )

Fitness defines the ability to perform physical activity, and encompasses a

wide range of abilities. Each activity and sports require a specific set of
skills. Fitness is generally divided into specific fitness categories or
components and each can be tested and trained individually.

Age group 5-8 years:

Children should acquire Fundamental Movement Skills leaving the
learning of specific physical activities to later stages. FMS provides the
building block of many physical activities such as dancing, playing games
and sports. The abilities of children need to measure are:

• Body Mass Index (BMI)

Purpose: Body composition refers primarily to the distribution of muscles
and fat in the body. Body size
such as height, length and girth
are also grouped under this
category.

Procedure:
Remove the participant’s shoes,
bulky clothing and hair
ornaments. Take the height
measurement on the flooring
that is not carpeted and against
the flat surface such as the wall
with no moulding. Make sure
that the legs are straight, arms are at sides and shoulders are level. Make
sure that the participant is looking straight and accurately record the
height to the nearest 0.1 cm.
To measure the weight, we have to use a digital scale. The participant
should remove shoes and heavy clothing such as sweaters. Record the
weight to the nearest decimal fraction in kg.

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 Scoring: The formula to calculate BMI is:
BMI=W/H^2
Where H is Height in Cm. and W is weight in kg.

• Plate Tapping Test:

Purpose: Tests speed and coordination of limb movements.
Equipment Required: Table, 2 yellow discs (20 cm in diameter), rectangle
and a stopwatch.
Procedure:
If possible, the table height should be
adjusted so that the subject is standing
comfortably in front of the other discs.
The two yellow discs are placed with
their centres 60 cm apart on the table.
The rectangle is placed at equidistant
from the two plates. The non preferred
hand is on the rectangle. The subject
moves the preferred hand back and
forth between the discs as quickly as possible.
Scoring: The time taken to complete 25 cycles is recorded.

Flamingo Balance Test:

Purpose: Ability to balance successfully on a single leg. This single leg
balance test assesses the strength
of leg, pelvic, and trunk muscles
as well as static balance.
Equipment Required: Non
slippery even surface, stopwatch.
Procedure:
Stand on the beam. Keep balance
by holding the instructor’s hand if
required. While balancing on the
preferred leg, the free leg is flexed
at the knee and the foot is on this leg held close to the buttocks. Start the
watch as the signal is given. Count the number of falls in 60 sec of

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balancing. If the number of falls is more than 15 in the first 30 seconds, the
test is terminated.
Scoring: The total number of falls and loss of balance in 60 seconds is
recorded. If there are 15 falls in the first 30 seconds then the test is
terminated.

AGE GROUP 9-18 YEARS:

For students of classes 4 to 12, it is important for students to have an overall
physical fitness. The components to be considered are:
• Strength
Abdominal (Partial curl up):
Purpose: The curl-up test measures abdominal muscular strength,
endurance of the abdominals and the hip flexors, important in back support
and core flexibility.
Equipment Required: flat clean surface with
two parallel strips, stopwatch.
Procedure: The subject lies on the
cushioned, flat, clean surface with knees
flexed, usually at 90 degrees, with hands
straight on sides closer to ground. The
subject raises the trunk in smooth motion,
keeping the arms in position, curling up the
desired amount. The trunk is lowered back
to the ground.
Scoring: Record the maximum number of curl ups in a certain period of
time.
Muscular Endurance- Push ups(Boys) and modified push-ups (girls):
Purpose: Upper body strength,
endurance and trunk stability.
Procedure: A standard push up begins
with the hands and toes touching the
floor, the body and legs in straight
line, feet slightly apart, the arms at
shoulders width apart, extended at the
right angles with the body. Keeping
the back and knees straight, the
subject lowers the body's

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predetermined point. For girls, push up technique is with the knees
touching the ground.

• SIT AND REACH TEST:

Purpose: Common measure of flexibility, and specifically measures the
flexibility of the lower back and hamstring muscles.
Equipment required: sit and reach
box with dimensions: 12”x12” sides
12”x10” front and back 12”x21” top.
Procedure: The test involves sitting on
the floor with legs stretched out
straight ahead. Shoes should be
removed. The soles of feet are placed
flat against the silt and reach box. Both
knees should be pressed against the
floor. The subject reaches forward
along the measuring line as far as possible.
Scoring: The score is recorded in cm and mm as the distance reached by
hand.
• 600 metre run/walk:
Purpose: Cardiovascular fitness and endurance.
Procedure: Participants are instructed to run 600 mts. At the fastest
possible pace. The participants begin on the signal “ready, start”. As they
cross the finish line, the elapsed time should be announced to the
participants.

• 50 metre dash (Standing start):

Purpose: Determines acceleration and speed.
Procedure: A thorough warm up should be given. Start from a stationary
position with one foot in front of the other. The basic foot must be on or
behind the starting line. This starting position should be static.
Scoring: Time taken for completion is noted.

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MEASUREMENT OF CARDIO-VASCULAR FITNESS
HARVARD STEP TEST

The Harvard Step Test is used to measure a client's aerobic fitness, being a
predictive test of their VO2max. It tests the cardiovascular system and
reflects the general capacity of the body to cope with increased physical
work load and ability to recover from it.

Equipment required: step or platform (Male 20 Inches /50.8 cm, Female:

16 Inches / 40 cm), stopwatch, metronome or cadence tape.
Procedure: The client steps up
onto, and back down from the
step at a rate of 30 completed
steps per minute (one second up,
one second down) for 5 minutes
or until exhaustion. Exhaustion
is defined as when the client
cannot maintain the stepping
rate for 15 continuous seconds.
The client immediately sits down
on completion of the test, and the
total number of their heart beats are counted from 1 to 1 1⁄2 minutes after
finishing and from 2 to 2 1⁄2 minutes after finishing and finally from 3 to 3
1⁄2 minutes after finishing.
The client's heart beats are counted through feeling the client pulse at their
wrist.
Scoring:
Fitness Index = (Duration of exercise in seconds*100)/(5.5*pulse count
between 1-1.5 min)

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RIKLI AND JONES SENIOR CITIZEN FITNESS TEST
The senior citizen fitness test was developed by Rikli and Jones for older
people aged between 60 to 94 years. The purpose of the test was to evaluate
functional ability and monitor the physical fitness status of the older people
and to identify the problems and work on the weakness. The test includes
the following items.
• 30 Second chair stand test:
Purpose: This test assesses leg strength and endurance.
equipment required: a straight back or folding chair without armrests (seat
17 inches/44 cm high), stopwatch.
Procedure: Place the chair against
a wall, or otherwise stabilise it for
safety. The subject sits in the
middle of the seat, with their feet
shoulder width apart, flat on the
floor. The arms are to be crossed
at the wrists and held close to the
chest. From the sitting position,
the subject stands completely up,
then completely back down, and
this is repeated for 30 seconds.
Count the total number of complete chair stands (up and down equals one
stand). If the subject has completed a full stand from the sitting position
when the time is elapsed, the final stand is counted in the total.
Scoring: the score is the number of completed chair stands in 30 seconds.
• Arm Curl Test:
Purpose: This test measures upper body strength and endurance.

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Equipment required: 4 pound dumbbell
weight (women, AAHPERD), 5 pound
weight (women, SFT), 8 pound weight (for
men). A chair without armrests,
stopwatch.
Procedure: The aim of this test is to do as
many arm curls as possible in 30 seconds.
This test is conducted on the dominant
arm side (or stronger side). The subject
sits on the chair, holding the weight in the
hand using a suitcase grip (palm facing
towards the body) with the arm in a vertically down position beside the
chair. Brace the upper arm against the body so that only the lower arm is
moving (tester may assist to hold the upper arm steady). Curl the arm up
through a full range of motion, gradually turning the palm up (flexion with
supination). As the arm is lowered through the full range of motion,
gradually return to the starting position. The arm must be fully bent and
then fully straightened at the elbow. The protocol for the AAHPERD test
describes the administrator's hand being placed on the biceps, and the
lower arm must touch the tester's hand for a full bicep curl to be counted.
Repeat this action as many times as possible within 30 seconds.
Scoring: The score is the total number of controlled arm curls performed in
30 seconds.

• Chair sit and reach test:

Purpose: This test measures lower body flexibility.
Equipment required: ruler, straight
back or folding chair, (about 17
inches/44 cm high)
Procedure: The subject sits on the
edge of a chair (placed against a wall
for safety). One foot must remain flat
on the floor. The other leg is extended
forward with the knee straight, heel
on the floor, and ankle bent at 90°.
Place one hand on top of the other
with tips of the middle fingers even.
Instruct the subject to inhale, and

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then as they exhale, reach forward toward the toes by bending at the hip.
Keep the back straight and head up. Avoid bouncing or quick movements,
and never stretch to the point of pain. Keep the knee straight, and hold the
reach for 2 seconds. The distance is measured between the tip of the
fingertips and the toes. If the fingertips touch the toes then the score is zero.
If they do not touch, measure the distance between the fingers and the toes
(a negative score), if they overlap, measure by how much (a positive score).
Perform two trials.
Scoring: The score is recorded to the nearest 1/2 inch or 1 cm as the
distance reached, either a negative or positive score. Record which leg was
used for measurement.
• 8 Foot Up and go Test:
Purpose: This test measures speed, agility and balance while moving.
Equipment required: stopwatch, straight back or folding chair (about 17
inches/44 cm high), cone marker,
measuring tape, area clear of
obstacles.
Procedure: Place the chair next
to a wall (for safety) and the
marker 8 feet in front of the
chair. Clear the path between the
chair and the marker. The
subject starts fully seated, hands
resting on the knees and feet flat
on the ground. On the command,
"Go," timing is started and the
subject stands and walks (no running) as quickly as possible (and safely) to
and around the cone, returning to the chair to sit down. Timing stops as
they sit down. Perform two trials.
scoring: Take the best time of the two trails to the nearest 1/10th second.
• 6 Minute walk test:
Purpose: To determine aerobic endurance.
Procedure: Participants will start walking after the command and
continuously walk on the track for six minutes.
Scoring: maximum distance covered in six minutes.

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• 7 minutes step test:
Purpose: This test measures aerobic endurance. Equipment required: tape
for marking the wall, stopwatch, wall.
Procedure: The subject stands up straight next to the wall while a mark is
placed on the wall at the level corresponding to midway between the patella
(knee cap) and iliac crest (top of the hip
bone). The subject then marches in place
for two minutes, lifting the knees to the
height of the mark on the wall. Resting is
allowed, and holding onto the wall or a
stable chair is allowed. Stop after two
minutes of stepping.

Scoring: Record the total number of times

the right knee reaches the tape level in
two minutes.

• Back scratch test:

Purpose: This test measures general shoulder range of motion
Equipment required: ruler or a yardstick.

Procedure: This test is done in the

standing position. Place one hand behind
the head and back over the shoulder, and
reach as far as possible down the middle of
your back, your palm touching your body
and the fingers directed downwards. Place
the other arm behind your back, palm
facing outward and fingers upward and
reach up as far as possible attempting to
touch or overlap the middle fingers of both
hands. An assistant is required to direct
the subject so that the fingers are aligned,
and to measure the distance between the
tips of the middle fingers. If the fingertips touch then the score is zero. If
they do not touch, measure the distance between the finger tips (a negative
score), if they overlap, measure by how much (a positive score). Practice

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two times, and then test two times. Stop the test if the subject experiences
pain.

Scoring: Record the best score to the nearest centimetre or 1/2 inch. The
higher the score the better the result.

PROCEDURE FOR ASANAS, BENEFITS AND CONTRAINDICATIONS

OBESITY
1 .VAJRASANA
Procedure:
It is a meditative asana. kneel down on the ground or floor with your knees,
ankles and toes touching the ground. Your toes should be stretched
backwards. Now, place the palms of your
hands on the knees. The upper body should
be straight. At this time, the breathing
should be deep, even and slow. Then,
expand your chest forward and pull your
abdominal portion inwards.
Benefits:
1. It is helpful in improving concentration.
2. It is helpful in curing dysentery, back
pain and chest diseases.
3. It enhances memory power.
4. It alleviates the problems related to
menstruation.
5. It removes mental stress.
6. It strengthens the pelvic muscles.
7. It cures postural defects.
8. It prevents hernia and helps to relieve piles.
Contraindications:
1. A person suffering from joint pain should not perform this asana.
2. The individuals who have any spinal column problem should not perform
this asana.

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3. The individuals who have some difficulty in movement should not
practise this asana.
2. PADA HASTASANA
Procedure
Bend forward until the fingers or palms of the hands touch the floor on
either side of the feet. Try to touch the knees with the forehead. Do not
strain. Keep the knees straight. Exhale while bending forward. Try to
contract the abdomen in the final position to expel the maximum amount of
air from the lungs.

Benefits :
a) It makes the body very flexible.
b) It stretches the leg and back muscles.
c) It helps to eliminate excess belly fat.
d) It makes the spine flexible and tones
the nerves.
e) It improves blood circulation.
f) It improves digestion and removes
constipation.
Contraindications: The individuals who
have back pain should avoid this asana.
At least, they should not bend forward
fully. They can bend themselves only as
far as they are comfortable.

DIABETES
1 .BHUJANGASANA
Procedure:

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In this asana the shape of the body remains like a snake that is why it is
called Bhujangasana. In order to perform this asana, lie down on the belly
on the ground. Keep your
hands near the shoulders.
Keep your legs close together.
Now straighten up your arms
slowly, raise the chest. Your
head should turn backwards.
Keep the position for some
time. Then get back to the
former position. For good
results, perform this asana 4
to 5 times.
Benefits:
a) It alleviates obesity.
b) It provides strength and agility.
c) It cures the disorders of the urinary bladder.
d) It cures the disease of liver.
e) It improves blood circulation.
f) It makes the vertebral column flexible and thin.
g) It cures gas disorders, constipation and indigestion.
h) It strengthens the muscles of hands.
Contraindications:
a) People suffering from hernia, back injuries, headaches, and recent
abdominal surgeries should not perform this asana.
b) Pregnant women should not perform this asana.
2. PAWANMUKTASANA

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Procedure: lie down on your back on a plain surface. Keep your feet
together and place your arms beside your body. Take a deep breath. When
you exhale bring your knees
towards your chest. At the
same time press your thighs
on your abdomen. Clasp your
hands around your legs. Hold
the asana when you breathe
normally. Every time you
inhale, ensure that you loosen
the grip. Exhale and release
the pose after you rock and
roll from side to side three times.

Benefits:
a) It eases the tension in the lower back.
b) It enhances the blood circulation in the pelvic area.
c) It stimulates the reproductive organs.
d) It helps to cure menstrual disorders.
e) It helps in reducing the fats of the thighs, buttocks and abdominal area.
f) It strengthens the abdominal muscles.
g) It also massages the intestines and organs of the digestive system which
helps in releasing the gas and thus improves digestion.
h) Relieves constipation.
Contraindications:
a). Never do this asana if you are suffering from an enlarged liver.
b). avoid doing this asana if you have asthma.

ASTHMA
1 .SUKHASANA
Procedure:Sit down with legs straight in front of the body. After that, bend
the right leg and place the foot under the left thigh. Then bend the left leg

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and keep the foot under the left thigh.Place the hands on the knees. Relax
your body.
Benefits:
1. It facilitates mental and physical
balance.
2. It stretches and lengthens
spines.
3. It calms my mind.
4. It reduces anxiety, stress, and
mental fatigue.
5. It helps improve body posture.
Contraindications:
1. If our knees and hips are
injured you should avoid this asana.
2. If you have a slipped disc problem you should avoid it.
2.CHAKRASANA
Procedure: Lie down on your back. Fix your hands firmly on the ground.
Then raise the middle portion of your body upwards.Raise it as high as
possible so that it bends as a semi
circle. Then keep y0ur head
downwards between your hands.
Do it for 5 minutes.
Benefits:
1. It cures back pain.
2. It cures any pain in the kidneys.
3. It prevents the problem of
hernia.
4. It stimulates pituitary and
thyroid glands.
5. It cures asthma, Infertility and osteoporosis.
Contraindications:
1. If you suffer from headache and high BP, you should not perform this.
2. Do not perform this in case of shoulder impingement.
3. Do not perform this asana if you have tendonitis in your hands.

HYPERTENSION

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1 .TADASANA
Procedure: Stand up in an attention position. Lift your arms upwards,
stretch your body upwards. Raise your heels and come on your toes. Also
pull your body upwards. Raise your
heels and come on your toes.
Benefits:
1. Helps in developing physical and
mental balance.
2. It cures obesity.
3. It cures hypertension.
4. It cures digestive problems.
5. It alleviates sciatica.
6. It helps in enhancing heights.
Contraindications:
1. If you have low blood pressure you should not do this asana.
2. In case of headache or insomnia you should not do this.
3. Individuals who suffer from blood circulation problems should not do
this.

2.ARDHA CHAKRASANA
Procedure: stand straight with both feet together. Hold your hips with your
hands. Bend backwards without bending your knees with slow inhalation.
Remain in this pose for sometimes.
Benefits:
1. it helps to make ankle thigh shoulders strong
2. It relieves stress and tension.
3. It improves digestion.
4. It cures menstrual disorders.
5. It cures pain in the legs.
6. It reduces fat in the waist and thigh.
7. It helps to alleviate upper and back pain.
Contraindications:
1. Avoid performing this asana if you have a migraine.
2. Avoid doing this if you have hernia.

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BACK PAIN
1 .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 right knee. Hold your right ankle. Push
your right knee as far as possible.
Benefits:
1. It improves the function of the spinal
cord and nervous system.
2. It prevents diabetes and back pain.
3. It helps in reducing chronic diseases.
4. It gives relief in stiffness of vertebrae.
5. It reduces belly fat.
Contraindications:
1. Avoid this asana in case of high BP.
2. Individuals who suffer from peptic ulcers should not do this asana.

2.SHALABHASANA:
Procedure: lie down in prostate position. Spread the thigh backwards.
Hold your fists and extend your arms. Keep your fists under the thigh and
then raise your legs slowly as high as you
can. For best results hold this position for
2 to 3 minutes and then lower your legs
slowly. Repeat the same action for 3 to 5
times.
Benefits:
a. It improves posture.
b. It stimulates the body organs.
c. It helps in relieving stress.
d. It alleviates lower back pain.
e. It helps in removing constipation.
f. It provides relief to persons who have mild sciatica and slip disc problem.
g. It strengthens the muscles of the spine, buttocks and back of the arms
and legs
Contraindications:
1. People with a weak spine should avoid this asana.

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2. The individuals with weak hearts, high BP and coronary problems
should avoid doing this.

IOA RECOGNISED GAME

BADMINTON

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INTRODUCTION
HISTORY OF BADMINTON
Badminton is a racquet sport played using racquets to hit a shuttlecock
across a net. Although it may be played with larger teams, the most
common forms of the games are ‘singles’ and ‘doubles’.
Games employing shuttlecocks have been played for centuries across
Eurasia, but the modern game of badminton developed in the mid-19th
century among the expatriate officers of British India as a variant of the
earlier game of battledore and shuttlecock. Its exact origin remains
obscure. The name derives from the Duke of Beaufort's Badminton House
in Gloucestershire, but why or when remains unclear. As early as 1860, a
London toy dealer named Isaac Spratt published a booklet entitled
Badminton Battledore – A New Game, but no copy is known to have
survived. An 1863 article in The Cornhill Magazine describes badminton as
"battledore and shuttlecock played with sides, across a string suspended
some five feet from the ground".
The game originally developed in India among the British expatriates,
where it was very popular by the 1870s. Ball badminton, a form of the game
played with a wool ball instead of a shuttlecock, was being played in
Thanjavur as early as the 1850s and was at first played interchangeably
with badminton by the British, the woollen ball being preferred in windy or
wet weather.Early on, the game was also known as Poona or Poonah after
the garrison town of Poona, where it was particularly popular and where
the first rules for the game were drawn up in 1873. By 1875, officers
returning home had started a badminton club in Folkestone. Initially, the
sport was played with sides ranging from 1 to 4 players, but it was quickly
established that games between two or four competitors worked the best.
The shuttlecocks were coated with India rubber and, in outdoor play,
sometimes weighted with lead. Although the depth of the net was of no
consequence, it was preferred that it should reach the ground.
The sport was played under the Pune rules until 1887, when J. H. E. Hart of
the Bath Badminton Club drew up revised regulations. In 1890, Hart and
Bagnel Wild again revised the rules. The Badminton Association of

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England (BAE) published these rules in 1893 and officially launched the
sport at a house called "Dunbar'' in Portsmouth on 13 September. The
BAE started the first badminton
competition, the All England Open
Badminton Championships for
gentlemen's doubles, ladies' doubles,
and mixed doubles, in 1899. Singles
competitions were added in 1900 and an
England–Ireland championship match
appeared in 1904.
England, Scotland, Wales, Canada,
Denmark, France, Ireland, the
Netherlands, and New Zealand were the founding members of the
International Badminton Federation in 1934, now known as the Badminton
World Federation. India joined as an affiliate in 1936. The BWF now
governs international badminton. Although initiated in England,
competitive men's badminton has traditionally been dominated in Europe
by Denmark. Worldwide, Asian nations have become dominant in
international competition. China, Denmark, Indonesia, Malaysia, India,
South Korea, Taiwan (playing as 'Chinese Taipei') and Japan are the
nations which have consistently produced world-class players in the past
few decades, with China being the greatest force in men's and women's
competition recently.

RULES AND REGULATIONS

The following is a simplified summary of badminton rules based on the
BWF Statutes publication, Laws of Badminton.
• A match consists of the best of 3 games of 21 points.
• Every time there is a serve, there is a point scored.
• The side winning a rally adds a point to its score.
• At 20 all, the side which gains a 2 point lead first wins the game.
• At 29 all, the side scoring the 30th point wins that game.
• The side winning a game serves first in the next game.
• When the leading score reaches 11 points, players have a 60 sec. interval.
• A 2 minute interval between each game is allowed.
• In the third game, player change ends when the leading score reaches 11
points.

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• If the shuttle lands outside the sideline or back out line, a point is given to
the opponent.

Serving
When the server serves, the shuttlecock must pass over the short service
line on the opponents' court or it will count as a fault. The server and
receiver must remain within their service courts, without touching the
boundary lines, until the server
strikes the shuttlecock. The other
two players may stand wherever
they wish, so long as they do not
block the vision of the server or
receiver.
At the start of the rally, the server
and receiver stand in diagonally
opposite service courts (see court
dimensions). The server hits the
shuttlecock so that it would land in the receiver's service court. This is
similar to tennis, except that in a badminton serve the whole shuttle must be
below 1.15 metres from the surface of the court at the instant of being hit by
the server's racket, the shuttlecock is not allowed to bounce and in
badminton, the players stand inside their service courts, unlike tennis.
When the serving side loses a rally, the server immediately passes to their
opponent(s)
In singles, the server stands in their right service court when their score is
even, and in their left service court when their score is odd.
In doubles, if the serving side wins a rally, the same player continues to
serve, but he/she changes service courts so that she/he serves to a different
opponent each time. If the opponents win the rally and their new score is
even, the player in the right service court serves; if odd, the player in the
left service court serves. The players' service courts are determined by their
positions at the start of the previous rally, not by where they were standing
at the end of the rally. A consequence of this system is that each time a side
regains the service, the server will be the player who did not serve last time.
Scoring
Each game is played to 21 points, with players scoring a point whenever
they win a rally regardless of whether they served (this differs from the old

24
system where players could only win a point on their serve and each game
was played to 15 points). A match is the best of three games.
If the score is tied at 20–20, then the game continues until one side gains a
two-point lead (such as 24–22), except when there is a tie at 29–29, in which
the game goes to a golden point of 30. Whoever scores this point wins the
game.
At the start of a match, the shuttlecock is cast and the side towards which
the shuttlecock is pointing serves first. Alternatively, a coin may be tossed,
with the winners choosing whether to serve or receive first, or choosing
which end of the court to occupy first, and their opponents making the
leftover the remaining choice.
In subsequent games, the winners of the previous game serve first. Matches
are best out of three: a player or pair must win two games (of 21 points
each) to win the match. For the first rally of any doubles game, the serving
pair may decide who serves and the receiving pair may decide who receives.
The players change ends at the start of the second game; if the match
reaches a third game, they change ends both at the start of the game and
when the leading player's or player's score reaches 11 points.

MEASUREMENTS AND DIMENSIONS

COURT
The court is rectangular and divided into halves by a net. Courts are
usually marked for both singles and doubles play, although badminton
rules permit a court to be marked for singles only. The doubles court is
wider than the singles court, but both are of the same length. The exception,
which often causes confusion to newer players, is that the doubles court has
shorter serve-length dimension.

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The full width of the court is 6.1 metres (20 feet), and in singles this width is
reduced to 5.18 metres (17.0 feet). The full length of the court is 13.4 metres
(44 feet). The service courts are marked by a centre line dividing the width
of the court, by a short service line at a distance of 1.98 metres (6 feet 6
inches) from the net, and by the outer side and back boundaries. In doubles,
the service court is also marked by a long service line, which is 0.76 metres
(2 feet 6 inches) from the back boundary.

NETS
The net is 1.55 metres (5 feet 1 inch) high at the edges and 1.524 metres
(5.00 feet) high in the centre. The net posts are placed over the doubles
sidelines, even when singles is played.
The minimum height for the ceiling above the court is not mentioned in the
Laws of Badminton. Nonetheless, a badminton court will not be suitable if
the ceiling is likely to be hit on a high serve.

EQUIPMENTS
REQUIRED
RACQUETS
Badminton racquets are lightweight, with top
quality racquets weighing between 70 and 95
grams not including grip or strings. They are
composed of many different materials ranging

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from carbon fibre composite (graphite reinforced plastic) to solid steel,
which may be augmented by a variety of materials. Carbon fibre has an
excellent strength to weight ratio, is stiff, and gives excellent kinetic energy
transfer. Nowadays, nanomaterials such as carbon nanotubes and fullerene
are added to racquets giving them greater durability.
There is a wide variety of racquet designs, although the laws limit the
racquet size and shape. Different racquets have playing characteristics that
appeal to different players. The traditional oval head shape is still available,
but an isometric head shape is increasingly common in new racquets.

STRINGS
Badminton strings for racquets are thin, high-performing strings with
thicknesses ranging from about 0.62 to 0.73 mm. Thicker strings are more
durable, but many players prefer the feel of thinner strings. String tension
is normally in the range of 80 to 160 N . Recreational players generally
string at lower tensions than professionals, typically between 80 and 110 N.
Professionals string between about 110 and 160 N
It is often argued that high string tensions improve control, whereas low
string tensions increase power. The arguments for this generally rely on
crude mechanical reasoning, such as claiming that a lower tension string
bed is more bouncy and therefore provides more power. This is, in fact,
incorrect, for a higher string tension can cause the shuttle to slide off the
racquet and hence make it harder to hit a shot accurately. An alternative
view suggests that the optimum tension for power depends on the player:
the faster and more accurately a player can swing their racquet, the higher
the tension for maximum power. Neither view has been subjected to a
rigorous mechanical analysis, nor is there clear evidence in favour of one or
the other. The most effective way for a player to find a good string tension
is to experiment.

GRIP
The choice of grip allows a player to increase the thickness of their racquet
handle and choose a comfortable surface to hold. A player may build up the
handle with one or several grips before applying the final layer.
There are two main types of grip: replacement grips and overgrips.
Replacement grips are thicker and are often used to increase the size of the
handle. Overgrips are thinner (less than 1 mm), and are often used as the

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final layer. Many players, however, prefer to use replacement grips as the
final layer. Towelling grips are always replacement grips. Replacement
grips have an adhesive backing, whereas overgrips have only a small patch
of adhesive at the start of the tape and must be applied under tension;
overgrips are more convenient for players who change grips frequently,
because they may be removed more rapidly without damaging the
underlying material.

SHUTTLECOCK
A shuttlecock (often abbreviated to shuttle; also called a birdie) is a high-
drag projectile, with an open conical shape: the cone is formed from sixteen
overlapping feathers embedded into a rounded cork base. The cork is
covered with thin leather or synthetic material. Synthetic shuttles are often
used by recreational players to reduce their costs as feathered shuttles
break easily. These nylon shuttles may be constructed with either natural
cork or synthetic foam base and a plastic skirt.
Badminton rules also provide for testing a shuttlecock for the correct
speed: To test a shuttlecock, hit a full underhand stroke that makes contact
with the shuttlecock over the back boundary line. The shuttlecock shall be
hit at an upward angle and in a direction parallel to the sidelines. A
shuttlecock of the correct speed will land not less than 530 mm and not
more than 990 mm short of the other back boundary line.

SHOES
Badminton shoes are lightweight with soles of rubber or similar high-grip,
non-marking materials.
Compared to running shoes, badminton shoes have little lateral support.
High levels of lateral support are useful for activities where lateral motion
is undesirable and unexpected. Badminton, however, requires powerful
lateral movements. A highly built-up lateral support will not be able to
protect the foot in badminton; instead, it will encourage catastrophic
collapse at the point where the shoe's support fails, and the player's ankles
are not ready for the sudden loading, which can cause sprains. For this
reason, players should choose badminton shoes rather than general trainers
or running shoes, because proper badminton shoes will have a very thin
sole, lower a person's centre of gravity, and therefore result in fewer

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injuries. Players should also ensure that they learn safe and proper
footwork, with the knee and foot in alignment on all lunges.

SKILLS AND TERMINOLOGY

BASIC TERMINOLOGY USED IN BADMINTON
• ALLEY: Side extension of the court by one-half feet on both sides that is
used for doubles play.
• BACK ALLEY: Area between back boundary line and long service line
for doubles.
• BASELINE: Back boundary line at each end of the court that runs
parallel to the net.
• BACKCOURT: The back third line of the court, in the area of the back
boundary lines.
• CARRY: An illegal tactic, also called sling or throw, in which the shuttle
is caught and held on the racquet and then slung during execution of a
stroke.
• FAULT: A violation of the playing rules, either in serving, receiving, or
during play.
• FORECOURT: Front third of the court, between the net and the short
service line.
• LONG SERVICE LINE: In singles the back boundary line, in doubles, a
line 2-1/2 feet inside the back boundary line. The serve should not go past
this line.
• SHORT SERVICE LINE: The line 6-1/2 feet from the net which a serve
must reach to be legal.
• RALLY: Exchange of Shots while the shuttle is in play is known as a rally.

SKILLS IN BADMINTON
Defensive Clear/Lob
This is the most basic badminton shot. Every beginner should first master
this. The defensive badminton clear is performed to get you out of trouble.
In many instances, you’ll be under tremendous pressure by your opponent.
This happens when your opponent plays at a faster pace and is firing
continuous attacks on you.

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Overhead Defensive Clear
The defensive clearance kept the shuttle in the air for quite a while. This
gives you some extra time before your opponent is able to hit it. Make use of
this “extra” time to reorganise your footwork and get back into position.
Badminton Drop Shot
The badminton drop shot is semi-offensive. It’s performed from the back of
the court and is usually used to maintain the pace of the game. The
defensive clear slows down the pace of the game– because it keeps the
shuttle in the air for quite a while.The drop shot, on the other hand,
maintains the pace of the game. A drop shot performed at a steep angle
lands on the ground quicker, compared to the clear or lob. Your opponent
has to rush forward to retrieve it.
Hit the drop shot ONLY when you’re comfortable with the pace of the
game. In other words, perform a drop shot when you’re playing at a similar
pace or a faster pace than your opponent.
If you can’t keep up with your opponent’s pace, clear (or lob) the shuttle
instead

Badminton Smash
The smash is often known as the ‘winning shot’ in badminton. It’s used
with the intention to end a rally. The smash is one of the most powerful
badminton shots (apart from the jump smash) that is fired from a steep
angle. However, when you decide to smash, you’re taking a risk. Smashing
causes you to lose a certain degree of balance. Thus, make sure that your
smash will win you a rally point, or at least force a very weak return from
your opponent. In order to minimise your risks and ensure your smash
works towards your advantage, you should:
Get behind the shuttle as early as possible so that you are able to hit the
shuttle when it is still high up. This allows you to smash the shuttle at a
steep angle. Maintain extremely good body balance before you smash.
Make sure that your opponent is off-guard. This means that your opponent
is not ready to retrieve the smash. Smash is one of the most powerful
badminton shots (apart from the jump smash) that is fired from a steep
angle. However, when you decide to smash, you’re taking a risk. Smashing
causes you to lose a certain degree of balance. Thus, make sure that your

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smash will win you a rally point, or at least force a very weak return from
your opponent.
Badminton Jump Smash
This is a more powerful version of the badminton smash. It is also one of
the hardest badminton shots to perform.To hit this shot, you will simply
need to jump and hit the smash in mid air. This will Create a steeper angle
for your smash. Enable to inject more power into the smash. The
badminton jump smash is the most powerful offensive shot in badminton.
Badminton Net Shot (Tumbling/Spinning Net Shot)
Badminton shots along the net (known as “net shots”) are used to create
opportunities and dominate the front of the court. It is a very important
skill to help you win badminton rallies. A good net shot can force your
opponent to perform a high lift/clear, so that you can play a winning smash.
A tumbling net shot enables the shuttle to tumble across just slightly above
the net. A tight spinning net shot will force your opponent to lift to the mid
court area.
An extremely good net shot (shuttle lands on the top of the net and then
drops to the other side) can sometimes be the ‘killer shot’.
Badminton Net Kill
The net kill is a useful skill to end a rally when your opponent executes a
poor quality net shot (net shot that is too high).When your opponent plays a
net shot that is too high, strike with a net kill!

Badminton Drive
Drives are fast and furious badminton shots exchanged horizontally across
the net. One of the main reasons to hit the drive is to increase the pace of
the game.

NATIONAL AND INTERNATIONAL

TOURNAMENTS
NATIONAL TOURNAMENTS
INDIAN NATIONAL BADMINTON CHAMPIONSHIPS, is a tournament
organised to crown the best badminton players in India since 1934.
The other tournaments include- Ranking tournaments, All India Inter-
Institutional badminton tournament, Sub-Junior Indian national

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badminton championships, Sub junior Indian national badminton
championships .
India also hosts THE PREMIER BADMINTON LEAGUE which features
the top level marquee international badminton players. It is India’s only
franchise or commercial badminton league. It began in 2013 as Indian
Badminton League and has since grown to become a famous and successful
international competition in India.

INTERNATIONAL TOURNAMENTS
These are the major and most prestigious badminton tournaments in the
world:
BWF Thomas Cup
Also called the Men's Teams World Championship, BWF Thomas Cup is
the biggest, oldest and most prestigious badminton tournament in the
world. It’s an international competition between male teams from BWF
country members. The first event was in 1948, followed by a tournament
every three years, until 1982, when it started happening every two years.
Outside Asia, England was the only country to host the tournament.
Indonesia has won more than 48% of the 29 tournaments ever held, China,
21%, and Malaysia, 17.2%. Japan and Denmark each won one tournament.
The most recent tournament was won by India in 2022.

BWF Uber Cup

BWF Uber Cup is the Women’s World Cup, Thomas Cup women’s
correspondent. It is held simultaneously with it. The Thomas Cup is in its
29th edition and Uber Cup, in its 26th.
BWF Sudirman Cup
Sudirman Cup is the mixed teams world championship. It takes place
every two years, each time in a different BWF country member. The first
tournament was held in Indonesia, in 1989.
There is no cash prize. Athletes play for the prestige of their respective
countries and to earn points in the BWF world ranking.
BWF World Championship
BWF World Championship also does not offer cash prizes, but it is the one
that provides more ranking points. They receive the title of world

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champions and gold medals. It started in 1977 and happened every three
years until 1983, promoted by the IBF (International Badminton
Federation).
After BWF started promoting the event, in 1985, with the same goals, BWF
defined its periodicity for every two years, and, from 2006, every year. It is
held in different WBF countries members.
PV Sindhu is the only India till date to win a gold medal at the World
Championships.

BWF World tour tournaments

The BWF WORLD TOUR is a grade 2 badminton tournament sanctioned
by BWF.The BWF world tour is divided into six levels namely, THE
WORLD TOUR FINALS, Super 1000, Super 750, Super 500 and Super
300. Some of the famous tournaments include:
• All England Open Super 1000
• China Open Super 1000
• Indonesia Open Super 1000
• India Open Super 750
• Denmark Open super 750
• French Open Super 750
Apart from these, Badminton also features in The Olympics,
Commonwealth and The Asian Games.

FAMOUS PERSONALITIES
The decade gone by has brought about a revolution which had carried the
sport to an unprecedented heights. Here are a few Famous Faces:
INTERNATIONAL PLAYERS:

1. Lee Chong Wei- Malaysian former

badminton player Datuk Lee Chong Wei
held the first rank for 349 weeks, the
highest for any Men’s Singles players.

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 2 . Lin Dan-With 666 career wins, two
Olympic and two world championships gold,
Lin Dan is the only player to win a super
slam, That is all 9 major titles at BWF
circuit.

3 . Carolina Marin: She is an Olympic

Champion, 3 times World Champions and 6
times European champion, making her the
first female to do so.

4. Kento Momota: He has won several titles

including the two World Championships Gold
Medal, two Asian Games Medals. He entered the
Guinness Book of World Record for “Most titles in
a Single Calendar Year” with 11 titles in 2019.

INDIAN PLAYERS
1 . Prakash Padukone: The first superstar
of Indian badminton, he was the pioneer of
Indian badminton. He laid the foundation

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with his gold at the 1978 Commonwealth games. Later he went on winning
the All England Open, the most prestigious badminton title.

2. Pusarla Venkata Sindhu: Better known as

PV Sindhu, she is regarded as the queen of
Indian Badminton. Perhaps the most successful
Badminton player in Indian history, she is the
only Indian to win a gold at world
championships. She is also a two-times
Olympic medallist, winning silver at Rio 2016
and Bronze at Tokyo 2020. She is also a
commonwealth gold medallist and Asian games
silver medallist. In 2017-18, she was included as
the only Indian in Forbes list of most paid
Female athletes in the world.

3. Saina Nehwal: She was the player who

changed the landscape of Indian Badminton
with a monumental bronze at London Olympics
2012.She is the first Indian to win the
superseries title. She also became the first India
to be ranked World No. 1.

4. Lakshya Sen: Lakshya Sen has become the

Poster Boy in very less time. The 20 year old
has won the Commonwealth games Gold,
World Championships bronze and had
played the instrumental role in India’s
Victory of Thomas Cup. Undoubtedly he is
going to become the heart of Indian
Badminton.

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 BIBLIOGRAPHY

● https://bwfbadminton.com
● Olympics | Olympic Games, Medals, Results & Latest
News
● https://www.topendsports.com
● Physical Education Book Class 12

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