PASTE YOUR

PHOTO HERE

PHYSICAL EDUCATION PROJECT

ON

(GAMES NAME)

BY:

SUBMITTED TO ST. THOMAS SCHOOL AS A REQUIREMENT FOR PHYSICAL EDUCATION PRACTICAL

EXAMINATION 2022-23

PERSONNEL DETAIL

NAME
CLASS

STREAM

ROLLNO

GAME OPTED

SESSION

NAME WITH SIGNATURE

ACKNOWLEDGEMENT
I would like to express my heartfelt thanks to my
Physical Education Teacher Mr. Santosh KumarBehera
for giving his valuable suggestion and guidance. He had
helped me to understand the importance of the subject.
I am also thankful to our school Principal Sir who gave
me the opportunity in doing the project. I am also
thankful to my parents and friends for inspiring me in
completing this project within limited time frame.

Your Name

Roll no/ CBSE

CERTIFICATE

This is to certify that this project was prepared by_____ of class XII Stream__________ Roll No under
my supervision and guidance. He /she has taken proper care and shown utmost sincerity and
dedication in completion of this project. This project file is as per the guidelines issued by CBSE.

SANTOSH KUMAR BEHERA

PGT Physical Education

TABLE OF CONTENT

i
● Personnel Details

ii
● Acknowledgement

iii
● Certificate

Slno Topic Page No

Practical -1 Physical Fitness Test

● Sai Khelo India Test

Practical -2 Games / Sports

● History

● Diagram of the Field & Equipment’s

● Rules of the Game

● Terminologies

● Skills
 ● Tournaments & Venues

● Personalities

Practical - 3 Two Yogic AsanaforEach Lifestyle Diseases

● Procedure

● Benefits

● Contraindications

iv
● Conclusion

v
● Reference

PRACTICAL – 1

Physical Fitness Test:

A test is a procedure to check the quality, performance or reliability of

something.

According toWebster dictionary

A test is a tool to evaluate the skill, knowledge, capacity or aptitude of
an individual or a group. E.g. Rock Port Test, Miller volley ball test,
National Physical Efficiency Test. Etc

Fitness.

Fitness is the ability to perform physical activity. Each physical activity

requires some sort of skills

Test – SAI Khelo India fitness Test

For AGE GROUP 5-8 YEARS | CLASS 1 to 3 At Primary class 1-3, children should acquire Fundamental
Movement Skills (FMS) FMS provide the building blocks for many physical activities, such as playing
games, dance, and sport. Abilities of children in class 1-3 which need to be measured and tracked are

1. Body Composition (BMI)

2. Coordination (Plate Tapping)

3. Balance (Flamingo Balance)

Description of Tests

For Body composition

Body Composition refers primarily to the distribution of muscle and fat in the body. Body size such as
height, lengths and girths(thickness or circumference)are grouped under this component.

For Body Composition BMI Test is used which is as follows.

Body Mass Index (BMI), is calculated from body Weight (W) and height (H). BMI = W / (H x H), where
W = body weight in kilograms and H = height in meters.

The higher the score usually indicating higher levels of body fat. The Body Mass Index is also known as
Quetelet Index invented by Adolf Quetelet. It is a statistical measurement which compares individual
weight with height
For measuring height accurately, the participant’s shoes need to be removed, bulky clothing, and hair
ornaments, and unbraid hair that interferes with the measurement. If the BMI is between 18.5 – 24.9
then the body weight is ideal.

Body Mass Index for men and women

Category BMI

Underweight <18.5

Normal Weight =18.5 – 24.5

Overweight = 25 – 29.9

Obesity Class I =30 – 39.9

Obesity Class II = 35 – 39.9

Obesity Class III

⮚ 40

2. Flamingo Balance Test

Purpose: To assess the ability to balance successfully on a single leg.

Equipment Required: Stopwatch, a 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
Procedure: Stand on the beam with shoes removed. Keep balance by
holding the instructor's hand. While balancing on the preferred leg, the free leg
is flexed at the knee and the foot of this leg held close to the buttocks. Start
the watch as the instructor lets go. Stop the stopwatch each time the person
loses balance (either by falling off the beam or letting go of the foot being
held). Start over, again timing until they lose balance. Count the number of
falls in 60 seconds of balancing. If there are more than 15 falls in the first 30
seconds, the test is terminated and a score of zero is given.

Scoring: The total number of falls or loss of balance in 60 seconds is

recorded. Scoring tables are available in the Euro fit Manual.

3. Plate Tapping Test

Purpose: To Assess the speed and the coordination of limb movement.

Equipment required: table (adjustable height), yellow discs (20cm diameter),

rectangle (30 x 20 cm), and stopwatch.

Procedure: 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)

Results: The time taken to complete 25 cycles is recorded. Perform the test
twice and the best result is recorded.

For age group 9 – 18+ yrs (Class 4 to 12)

Following test components are taken in Physical Health and Fitness Profile for
children of class 4 to 12

1. BMI
2. 50 Mts Speed Test
3. 600 MTS Run Walk test
 4. Sit and Reach Flexibility Test
5. Strength Test

50 Meter Dash
Purpose: The aim of this test is to determine acceleration and speed.

Equipment required: measuring tape or marked track, stopwatch, cone

markers, flat and clear surface of at least 70 meters.

.Procedure: The test involves running a single maximum sprint over 50

meters, with the time recorded.. Start from a stationary standing position
(hands cannot touch the ground), with one foot in front of the other. The front
foot must be behind the starting line. Once the subject is ready and
motionless, the starter gives the instructions "set" then "go.". The tester should
provide hints for maximizing speed and the participant should be encouraged
to not slow down before crossing the finish line.

Results: Two trials are allowed, and the best time is recorded to the nearest
two decimal places.

600 m Run/Walk Test

Purpose: To Measure Endurance.

Procedure: The subject takes the position of standing right

behind the starting line at the signal of ready and go the subject
starts running. During the course of running, he/she may walk
also. As many students can run at a same time.

Equipment Required: 600 M Track, a Stop Watches

Scoring: Time is recorded in minutes and seconds.

Sit and Reach Flexibility Test
Purpose: The sit and reach test is a common measure of flexibility of the lower
back and hamstring muscles.

Sit and Reach Flexibility Test

Equipment Required
1. Sit and reach box
2.[1.] Tape
3.[2.] Rule
4.[3.] Assistant
 Procedure: Before attempting the test, the participant who is
conducting the tests to remove his or her shoes. Then he / she
should sit in such a manner that both his or her knees are pressed
flat to the floor and the soles of the feet are placed flat against the
box. The participant’s palms to face downwards, and the hands-on
top of each other or keeping the palm side by side, the subject will
try to reach forward as far as possible on the sit and reach box and
hold the position for at least one-two seconds while the distance is
recorded. Make sure there are no jerky movements.

Scoring: The score is recorded to the nearest centimetreto the distance

reached by the hand.

Strength Test
i. Partial Curl-Up. (Abdominal fitness)
ii. Push Ups for the Boys. (Muscular Endurance)
iii. Modified push Ups for the Girls. (Muscular Endurance)
Partial Curl-Up Test
Purpose: The curl-up test measures abdominal strength and endurance,

Equipment required:

i) A Clean Cushioned Surface

ii) A Recording Sheets
iii) A pen
iv) A metronome (or audio file, drums).

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

Scoring: Record the total number of curl ups. The completion of one
complete curl up counts as one. Only correctly performed curl ups
should be counted

Push Up Fitness Test

Purpose: The push-up fitness test measures upper body strength and
endurance.

Equipment required:

i) A floor mat
ii) A metronome (or audio tape, clapping, drums)
iii) A stopwatch,
iv) Wall
v) A chair

Procedure: A standard push-up begins with the hands and toes touching the
floor, the body and legs in a straight line, feet slightly apart, the arms at
shoulder-width apart, extended and at a right angle to the body. Keeping the
back and knees straight, the subject lowers the body to a pre-determined
point, to touch the ground or some other object, or until there is a 90-degree
angle at the elbows, then returns back to the starting position with the arms
extended. This action is repeated without rest, and the test continues until
exhaustion, or until they can do no more in rhythm or have reached the target
number of push-ups

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

Modified Push-Up Test

Purpose: The Modified Push-Up Fitness Test is used to measure upper
body strength endurance and trunk stability.

Equipment Required:

i) A stopwatch,
ii) A gym mat (optional)

Procedure: In modified push test the subject keeps her face down
towards the mat keeping both hands wide apart the body from knee to
the hips and to the shoulder should be in a straight line. On command
the tester starts her stopwatch simultaneously the subject pushes her
upper part of the body toward the floor in the manner that the elbow may
be bent at 90 degree and then return back to the starting position. This
is one repetition. The same action is repeated and the test continues
until she cannot do any more

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

Brockport Physical Fitness Test (BPFT)
The Brockport Physical Fitness Test (BPFT) is a criterion-referenced health-
related test of physical fitness, appropriate for use with young people with
disabilities.

History: Project Target

In 1993 the U.S. Department of Education funded some research which was
named Project Target, a study designed primarily to develop a health-related
and criterion-referenced physical fitness test protocol for youngsters with
disabilities. In total 1,542 youngsters with and without disabilities were tested,
and the analysis of these results lead to the creation of the Brockport Physical
Fitness Test. The name is derived from the project being centered at the State
University of New York, College at Brockport.

Target Group
The Brockport Physical Fitness Test is designed for both able-bodied
youngsters and those with disabilities such as:

● Mental retardation
● Spinal cord injuries
● Cerebral palsy
● Blindness
● Inbornabnormalities
 ● Amputations

Tests
The Brockport Physical Fitness test battery is made for nearly any
students. The BPFT comprises of 27 test items, in four components they
are

● Aerobic Functions,
● Body Composition,
● Muscular strength
● Endurance and Flexibility

Aerobic Functions

▪ Aerobic Functioning refers to that components of physical fitness

that permits one to sustain large muscle from moderate to high
intensity activity for a prolonged period of time. Aerobic Functions
has three test components they are

Progressive Aerobic Cardiovascular Endurance Run (PACER) Test

Purpose:
The purpose of the pacer test is to run as long as possible in a
specified speed.

Equipment’s Required:

i) A flat non-slip surface

ii) Colorful Cones for marking
 iii) Measuring tape 20mts long
iv) A musical player
v) Recording Sheets

Process
There are two variations of this test with the lines placed either 15 or
20 meters apart. The 15 meters’ test is used for 2nd and 3rd grade
students or when there are space limitations. The test involves continuous
running between two cones kept 15 or 20 mts apart to the recorded beeps. The
initial speed is 8.5 km/hr, which increases by 0.5 km/hr approximately (every
minute). This time between recorded beeps decrease each minute requiring an
increase in pace. The participant continues until they are unable to keep pace
with the beeps. There are 21 levels, which would take 21 minutes to complete

Scoring: The Score is the level and number of shuttles reached before the athlete
is unable to keep up with the recording for two ends.
Target Aerobic Movement Test

▪ Target Aerobic Movement Test —

Target Aerobic Movement Test (TAMT) is a modification
of the aerobic movement test developed by Pat Good at
the Howe School in Dearborn, Michigan.
Purposes
It measures the aerobic behavior of youngsters and their
ability to exercise at or above a recommended target
heart rate (THR) for 15 minutes.
Equipment Required
i) A large area for exercise
ii) An Electronics Heart Rate Monitor

Process
Exercises used in the test includes running, dancing,
swimming etc. The test’s basic level (level 1) estimates
the ability to sustain a moderate intensity of physical
activity without exceeding 85 percent of maximal
predicted heart rate. Participants can engage in any
physical activity as long as it involves sufficient intensity
to reach a minimal target heart rate and to sustain the
heart rate in a target heart rate zone (THRZ) for time
period of 15 minutes.
Scoring:
This is passing / fail test item. Participant who can stay
within or above the Target Heart Rate Zone (THRZ) for 15
minutes will pass the test. The 15- minutes begins when
the participant enters the THRZ.
Calculation of THRZ
Maximum Heart Rate (MHR) = 220 – Age of participant
Target Heart Rate (THR) = MHR X % intensity

TARGET ZONE % INTENSITY THR in (bpm)

Maximum VO2 90 % - 100 % 160 - 178

Max Zone

Hard Anaerobic 80 % - 90 % 142 - 160

Zone

Light Fat Burn Fat 60 % - 70 % 107 - 125

Very Light Warm 50 % 60 % 89 - 107

 Up Zone

One-mile run/walk

Purpose:
One – mile run or walkTest is an evaluate the
cardiovascular fitness, that predicts an individual's
aerobic capacity.
 Equipment Required
i) A stopwatch
ii) One-mile track
iii) Paper and pencil
Procedure
On command Ready - Set - Go the participant begin to run. If
the participant can walk also with running. However, the
participant need to
cover the said distance in as short time as possible.
Scoring
The time is noted for the covered distance and is compared
with the nor for the age group.

Body Composition
 Skinfold Measurement

1. Skinfold Measurement Test

Purpose

To estimate the body fat level by measurement of skinfold thickness.

Equipment Required

i) Skinfold Caliper
ii) A tape
iii) A marker pen
iv) Sheets for recording
Process:

The skin fold measurement can be used from 3 to 9 different standard anatomical
sites around the body. The tester pinches the skin at the appropriate site and
pinch a double layer of skin and the underlying adipose tissue. Then the caliper is
applied 1 cm below and at right angle and a reading in mm is taken 2 second later.
And the mean of two measurements are taken. If they differ then a third
measurement again need to be taken and median value is to be found out.

Scoring

Itis usually not appropriate to convert skinfold measures to percentage

body fat (%BF). It is best to use the sum of several sites to monitor and
compare body fat measures. Below is a table of general guidelines
(based on personal experience) for using total sum (in millimetres) of
the seven main skinfold sites
(triceps, bicep, subscap, supraspinale, abdominal, thigh, calf). There are
also examples of some actual athlete results.

excellent good average below average poor

Normal Male 60-80 81-90 91-110 111-150 150+

Female 70-90 91-100 101-120 121-150 150+

Athletic Male 40-60 61-80 81-100 101-130 130+

Female 50-70 71-85 86-110 111-130 130+

 2. Bioelectrical impedance analysis (BIA)

Bioelectrical impedance analysis (BIA) is a method for estimating body composition, in

particular body fat and muscle mass, where a weak electric current flows through the body
and the voltage is measured in order to calculate impedance (resistance) of the body.

Purpose
Bioelectrical impedance analysis (BIA) is a method to estimate the resistance of
the body tissues to the flow of a small electrical signal and from that calculate the
proportion of body fat.
Equipment Required

A bioelectric Impedance Analyzer

Process

Attach the electrodes and patient cables. Turn the analyzer on and make sure the subject
refrains from moving. When measurement is stabilized, record the displayed resistance
(R) and reactance (Xc) with the subject’s name, age, gender, height and weight for less
than one minute.

Contraindication

People who are with pacemakers should not go for the test.

3.Body Mass Index

Body mass index (BMI) is a value derived from the mass (weight) and height of a person

Purpose

BMI is a reliable indicator of body fatness for most people. It is used to screen for weight
categories that may lead to health problems.

Equipment Required

i) Weighing scale
ii) A stadiometer
Process
Body Mass Index is a simple calculation using a person’s height and
weight.

The formula to find BMI = kg/m2 where kg is a person’s weight in

kilograms and m2 is their height in metres squared.

A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to

24.9. BMI applies to most adults 18-65 years

Scoring

In general, the following BMI ranges (in kg/m2) classify different

weight types:

● Underweight: Less than 18.5.

● Optimum range: 18.5 to 24.9.
● Overweight: 25 to 29.9.
● Class I obesity: 30 to 34.9.
● Class II obesity: 35 to 39.9.
● Class III obesity: More than 40.

Muscular Strength/Endurance

▪ Trunk Lift Test

 Purpose:
This test measures trunk extensor strength, flexibility and endurance.

Equipment Required
i) A gym mat
ii) Measuring device
iii) A marker

Process:

The student to be tested lies on the mat in a prone position (face down). Toes are
pointed and hands are placed under the thighs. During the movement the student
tries, lift the upper body off the floor as high as he/she can by using the
muscles of the back maximum upto 12 inches from the floor. Two trials are
allowed and the best score is recorded.

Scoring:
The maximum score on this test is 12 inches and also over this distance from the
floor to chin is recorded as 12inches.

2. Grip strength Test

Purpose - To a measure of hand and arm strength

▪ Equipment Required: — a dynamometer

▪ Administration: By using the dominant hand grip a dynamometer with as much force
as possible.

Scoring
The best from several trial for each hand is recorded, with atleast 15 seconds
recovery

RATING MALES FEMALES

lbs kg lbs kg

Excellent >141 >64 >84 >38

Verygood 123 -141 56 -54 75 - 84 34 - 38

Above average 114 - 122 52 - 55 66 - 74 30 - 33

Average 105 - 113 48 - 51 57 - 65 26 - 29

Below Average 96 - 104 44 - 47 49- 56 23 - 25

Poor 88-95 40 – 43 44 - 48 20 -22

Very poor < 88 <40 <44 <20

 Bench Press —

▪ Purpose: To measure maximum strength endurance of the

chest and arm muscles.
▪ Equipment required:

i) A bench
ii) a 35lb (15.9kg) barbell and
iii) a spotter.

▪ Procedure: The subject begins by lying in a face up

position on the bench, with his feet flat on the floor and
the upper and lower back in contact with the bench. The
bar is grasped at shoulder distance apart with the arms
flexed. A complete successful lift is counted from this
starting position with the arms flexed with the weight
resting on the chest, to the arms fully extended, then
returned to the starting position. The subject repeats this
action, without rest. The testing ends as soon as the
subject is unable to complete a repetition, or when 50 reps
for (males) or 30 reps (females) are completed.
▪ Scoring: the maximum number of full repetitions
successfully completed is recorded, up to a maximum of
50 for males and 30 for females.

Isometric Push-up Test

▪ Purpose: to measure maximum strength endurance of the chest and

arm muscles.
▪ Equipment Required:

i) A flat and clean surface,

ii) stopwatch,
iii) recording sheets,
iv) pen.

▪ Procedure: The subject assumes the standard starting position for

a push-up with the hands directly below the shoulders, the arms
extended, the whole body in a straight line, and the toes touching the
floor or mat. The testing ends as soon as the subject is unable to
maintain the correct position (any movements such as bending,
sagging, or swaying), or when the maximum time of 40 seconds has
elapsed.
 ▪ Scoring: record the length of time the correct position was held, to the
nearest second. The maximum score is 40 seconds.

Push Up Fitness Test

Purpose: The push-up fitness test measures upper body strength and
endurance.

Equipments Required: depending on which procedure you use, you will

need a floor mat, audio tape, clapping, drums), stopwatch, wall, chair etc.

Procedure: A standard push-up begins with the hands and toes touching the
floor, the body and legs in a straight line, feet slightly apart, the arms at
shoulder-width apart, extended and at a right angle to the body. Keeping the
back and knees straight, the subject lowers the body to a predetermined point,
to touch the ground or some other object, or until there is a 90-degree angle at
the elbows, then returns back to the starting position with the arms extended.
This action is repeated without rest, and the test continues until exhaustion, or
until they can do no more in rhythm or have reached the target number of
push-ups.
Scoring: Record the number of correctly completed push-ups.
1 push-up every 3 seconds.

Seated Push-Up Test

Purpose: to measure upper body strength and endurance.

Equipment required: A wheelchair, chair or blocks to push up off, stopwatch,

recording sheets, pen.

Procedure: Participants start by placing their hands on the handles of push-

up blocks, the arms of a chair, or on the armrests (or wheels if there is no
armrest) of a wheelchair. When ready, they fully extend their elbows
(straighten the arms) to lift the body off the supporting surface. Participants
maintain that position for as long as possible (up to a maximum of 20
seconds).

Scoring: Record the length of time the correct position was held, to the
nearest second. The maximum score is 20 seconds.
Seated Dumbbell Press Test
Purpose: to measure the maximum strength endurance of the shoulder and
arm muscles.

Equipment required: A 15lb (6.8kg) dumbbell, a sturdy chair, stopwatch,

spotter.

procedure: The subject sits in a wheelchair or some other strong chair. The
subject then grasps the dumbbell with the dominant hand, holding it close to
the shoulder. From this starting position, they extend the elbow and lift the
weight straight up and above the shoulder, making sure the elbow is
completely extended (arm straight). The weight is then returned to the starting
position. The exercise continues this action at a steady pace (3 to 4 seconds
per rep) until they can no longer perform a correct repetition or they complete
50 repetitions.

scoring: the maximum number of full repetitions successfully completed is

recorded, up to a maximum of 50. The test is also terminated if the subject
rests for more than 4 seconds.

Flexibility
Back- saver Sit and Reach Test
The Back-saver Sit and Reach Test is a common orthopedic test
to assess the length of the hamstring muscles that are
commonly short.

▪ Purpose: itis designed to measure the flexibility of the left

and right legs separately.

Equipment required: sit and reach box

Procedure: first remove the shoes then sit on the floor with one
leg out straight and the other leg with the knee bent and its
foot flat on the floor (see image). The outstretched foot is
placed flush against the measurement box. With hands placed
on top of each other and palms facing down, the subject
reaches slowly forward along the measuring line as far as
possible. After three practice reaches, the fourth reach is held
for at least one second while the distance is recorded. The
subject may repeat the test three times and the best score
taken.

scoring: The score is recorded to the nearest centimeter or half

inch as the distance reached by the tip of the fingers.
Shoulder Stretch Test

The Shoulder Stretch is a simple flexibility test to determine if

the hands can be brought together behind the back.

Purpose: This test measures upper arm and shoulder griddle

flexibility

Equipment required: none

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 the fingers of each hand. The tester may be required to
direct the subject so that the fingers are aligned. See if the
subject can touch their fingers. Test the left and right shoulders.
scoring: The score is recorded as either a YES or NO, for each
side.

Apley's Shoulder Scratch Test

Apley's Scratch Test is a simple flexibility test of the shoulder. There are two
parts of the test, reaching the opposite scapula (shoulder blade) from either
above or below.

Purpose: This test measures shoulder range of motion.

Equipment required: none

Procedure: This test is performed in the standing position. The subject

attempts to reach back with one hand and touch the superior medial angle of
the opposite scapula. No rapid movement is allowed, they must be able to
hold that position for 1 to 2 seconds. This is an assessment of the shoulder's
abduction and external rotation.

scoring: One trial is given for each arm. For the assessment, the scoring is
between 0 and 3, as follows:
PRACTICAL -2 Changing Trends in Sports and Games
1. Write a note on the following in separate page
* Playing Surface,
* Wearable Gears
* Equipments
* Technological Advancements
2. Draw clear picture of the following
* Playing Surface,
* Wearable Gears
* Equipments
* Technological Advancements

PRACTICAL -3 Games / Sports of choice

(Badminton, Table Tennis, Taekwondo, Netball, Tennis)
History
Diagram of field and equipment
Latest Rules
Skills
Terminologies
Personalities