***Record File shall include:
➢ Practical-1: Fitness tests administration. (SAI Khelo India Test)
➢ Practical-2: Procedure for Asanas, Benefits & Contraindication for any two Asanas for each lifestyle disease.
➢ Practical-3: Anyone one IOA recognized Sport/Game of choice. Labelled diagram of Field &
Equipment. Also, mention its Rules, Terminologies & Skills.
practical -1
Fitness Tests Administration (SAI Khelo India Test)
Introduction:
The SAI Khelo India Test serves as a standardized assessment tool designed to
evaluate various components of physical fitness among individuals. Developed by the
Sports Authority of India (SAI) in collaboration with the Khelo India initiative, this test
aims to assess and promote fitness levels across different age groups and
demographics. The implementation of such a test is crucial in understanding an
individual’s current fitness status, identifying areas for improvement, and promoting
overall well-being through physical activity.
Objective:
The primary objective of conducting the SAI Khelo India Test is to assess the physical
fitness levels of participants across multiple parameters, including strength,
endurance, flexibility, and agility. By administering these tests, the aim is to:
- Provide individuals with insights into their current fitness levels.
- Identify strengths and weaknesses in various fitness components.
- Offer personalized recommendations for improving overall fitness.
- Promote awareness and importance of physical activity and fitness among
participants. - Monitor progress over time and track improvements in fitness levels.
Methodology:
- Selection of Participants: Participants are selected from diverse age groups
and backgrounds to ensure representation across the population. - Test Administration: The SAI Khelo India Test comprises several fitness
assessments, including:
- 50m Sprint: Measures speed and acceleration.
- Standing Broad Jump: Assesses lower body strength and power.
- Sit and Reach Test: Evaluates flexibility, particularly in the hamstring
and lower back. - Hand Grip Strength Test: Measures hand and forearm strength.
- Shuttle Run: Tests agility, coordination, and cardiovascular endurance.
- Equipment Required: Stopwatch, measuring tape, agility cones, handgrip
dynamometer, standing broad jump mat, etc. - Procedure: Participants are briefed on each test’s requirements and
demonstration is provided if necessary. They are then instructed to perform
each test according to standardized protocols.
Results:
The results of the SAI Khelo India Test are recorded for each participant, providing
quantitative data on their performance in each fitness component. Individual scores
are compared to established norms and benchmarks to determine the level of fitness
in relation to age, gender, and other relevant factors.
Analysis:
Analysis of the test results involves examining individual performance across different
fitness parameters. This includes identifying areas of strength and areas needing
improvement based on comparison with established norms and benchmarks.
Additionally, trends and patterns in the data are analyzed to gain insights into overall
fitness levels among the participants.
Discussion:
The discussion revolves around the implications of the test results on individual
fitness levels and overall health. It includes:
- Interpretation of individual performance and fitness levels.
- Identification of factors influencing fitness outcomes.
- Discussion on the importance of addressing areas of weakness and promoting
overall fitness. - Consideration of potential strategies for improving fitness based on test
results.
Conclusion:
In conclusion, the SAI Khelo India Test serves as a valuable tool for assessing and
promoting physical fitness among individuals. By providing insights into current
fitness levels and identifying areas for improvement, the test plays a crucial role in
promoting a healthy and active lifestyle. Continued efforts in administering such tests
and implementing fitness interventions are essential for fostering a culture of fitness
and well-being in society. - practical – 2
- Surya Namaskar (Sun Salutation)
Introduction:
Surya Namaskar, also known as Sun Salutation, is a traditional yoga sequence that combines a
series of asanas (postures) performed in a flowing sequence. Originating from ancient Indian
practices, Surya Namaskar holds significant spiritual and physical significance. It is performed in
the morning, facing the rising sun, as a form of homage to the sun god, Surya. Surya Namaskar
consists of twelve poses, each with its unique benefits for the mind, body, and spirit.
Objective:
The objective of performing Surya Namaskar is multifaceted: - To invigorate the body and mind by awakening vital energy centers.
- To improve flexibility, strength, and overall physical fitness.
- To synchronize breath with movement, promoting mindfulness and relaxation.
- To cultivate a sense of gratitude and reverence towards nature and the universe.
- To establish a holistic approach to health and well-being, integrating body, mind, and
spirit.
Methodology:
- Preparation: Begin by finding a quiet, well-ventilated space to practice Surya Namaskar.
Wear comfortable clothing that allows freedom of movement. - Sequence: Surya Namaskar comprises a sequence of twelve asanas performed in a fluid
motion, coordinated with the breath. Each asana flows seamlessly into the next, creating a
harmonious rhythm. - Breath Awareness: Pay close attention to the breath throughout the practice. Inhale
deeply during expansion movements and exhale fully during contraction movements. - Repetition: Surya Namaskar can be performed in repetitions, with each round
contributing to increased energy and vitality. Start with a few rounds and gradually
increase the number over time.
Benefits of Surya Namaskar: - Improves Flexibility: Surya Namaskar stretches and tones muscles, joints, and
ligaments, enhancing overall flexibility and range of motion. - Strengthens Muscles: The sequence of poses in Surya Namaskar engages various
muscle groups, promoting strength and endurance throughout the body. - Boosts Circulation: The dynamic movements and controlled breathing in Surya
Namaskar stimulate blood circulation, delivering oxygen and nutrients to cells and
tissues while removing toxins. - Enhances Respiratory Function: Coordinating breath with movement in Surya
Namaskar improves lung capacity and efficiency, promoting better respiratory health. - Promotes Weight Loss: Regular practice of Surya Namaskar can aid in weight
management by increasing metabolism and burning calories. - Calms the Mind: Surya Namaskar cultivates mental focus and clarity through
mindful movement and breath awareness, reducing stress and anxiety. - Balances Hormones: The inverted poses in Surya Namaskar, such as downward dog
and standing forward bend, stimulate the endocrine system, promoting hormonal
balance. - Improves Digestion: Surya Namaskar massages abdominal organs, promoting
digestion and alleviating digestive issues. - Increases Vitality: By awakening the body’s energy centers, Surya Namaskar boosts
vitality and overall well-being.
Contraindications of Surya Namaskar: - Pregnancy: Pregnant women should avoid practicing Surya Namaskar, especially
during the first trimester, as it involves intense stretching and twisting movements that
may strain the abdominal muscles and compromise the safety of the fetus. - High Blood Pressure: Individuals with uncontrolled high blood pressure should
approach Surya Namaskar with caution, as certain poses, such as the standing forward
bend and downward dog, may temporarily increase blood pressure. - Herniated Disc: Those with a history of herniated disc or severe back pain should
avoid forward bending poses in Surya Namaskar, as they can exacerbate spinal
compression and cause further injury. - Recent Surgery: Individuals who have undergone recent surgery, particularly on the
spine, abdomen, or joints, should refrain from practicing Surya Namaskar until they
have fully recovered and received clearance from their healthcare provider. - Chronic Injury: Those with chronic musculoskeletal injuries or conditions, such as
arthritis or osteoporosis, should modify or avoid certain poses in Surya Namaskar to
prevent exacerbating existing pain or discomfort. - Vertigo or Dizziness: Individuals prone to vertigo or dizziness should exercise
caution when performing poses that involve rapid changes in position or balance, such
as the standing forward bend and downward dog, to avoid aggravating symptoms. - Recent Eye Surgery: Patients who have undergone recent eye surgery, such as
LASIK or cataract surgery, should avoid practicing Surya Namaskar in bright sunlight
to prevent potential complications or discomfort.
Results:
The results of practicing Surya Namaskar are varied and profound:
- Improved flexibility and strength: Regular practice enhances flexibility in the spine, joints,
and muscles, while also toning and strengthening the entire body. - Increased vitality: Surya Namaskar stimulates the cardiovascular system, boosting
circulation and oxygenation of the body, resulting in increased energy levels. - Mental clarity and focus: The synchronized movement with breath promotes mindfulness
and concentration, calming the mind and reducing stress and anxiety. - Enhanced spiritual awareness: Through the practice of gratitude and reverence towards
the sun, practitioners may experience a deeper connection to themselves and the
universe.
Analysis:
Analysis of the practice of Surya Namaskar involves examining its effects on physical, mental, and
spiritual well-being. This includes: - Evaluating improvements in flexibility, strength, and overall fitness.
- Assessing changes in energy levels and mental clarity.
- Exploring the development of mindfulness and spiritual awareness through regular
practice.
Discussion:
Discussion on Surya Namaskar may encompass various aspects, such as: - Its significance in yoga philosophy and Indian culture.
- Adaptations and variations to suit individual needs and abilities.
- Incorporation into daily routines for holistic health and well-being.
- Integration with other yoga practices and lifestyle habits for optimal benefits.
Conclusion:
In conclusion, Surya Namaskar stands as a powerful practice with profound effects on the body,
mind, and spirit. By embracing this ancient tradition, individuals can embark on a journey of selfdiscovery and transformation, cultivating physical vitality, mental clarity, and spiritual awareness.
Through regular and dedicated practice, Surya Namaskar can serve as a cornerstone for holistic
health and well-being, guiding practitioners towards a harmonious and balanced life.
Paschimottanasana (Seated Forward Bend)
Introduction:
Paschimottanasana, commonly known as the Seated Forward Bend, is a fundamental yoga
pose that stretches the entire posterior chain of the body, including the spine, hamstrings, and
calves. This asana is often practiced as part of the Hatha and Ashtanga yoga traditions and
holds significance in promoting physical and mental well-being.
Objective:
The objective of practicing Paschimottanasana is to: - Stretch and lengthen the spine, hamstrings, and calf muscles.
- Stimulate the abdominal organs, promoting digestion and elimination.
- Cultivate a sense of calmness and relaxation by calming the mind and relieving stress.
- Improve flexibility and range of motion in the back and legs.
- Enhance overall posture and alignment of the body.
Methodology:
- Preparation: Begin by sitting on the floor with legs extended in front of you, toes
flexed towards you. - Execution: Inhale deeply, lengthening the spine, then exhale as you hinge at the hips
and bend forward from the waist. Keep the back straight as you reach towards the toes
with your hands. - Alignment: Maintain length in the spine throughout the pose, avoiding rounding of
the back. Engage the quadriceps to protect the knees and keep the toes pointed
towards you. - Breath Awareness: Breathe deeply and evenly as you hold the pose, allowing the
breath to guide you deeper into the stretch with each exhalation. - Duration: Hold the pose for 30 seconds to 1 minute, gradually increasing the
duration as flexibility improves.
Results:
The results of practicing Paschimottanasana include:
- Increased flexibility and range of motion in the spine, hamstrings, and calves.
- Improved digestion and elimination by stimulating the abdominal organs.
- Reduced stress and anxiety through deep breathing and relaxation.
- Enhanced posture and alignment of the body.
- Relief from mild backache and discomfort associated with tight muscles.
Analysis:
Analysis of Paschimottanasana involves examining its effects on physical, mental, and
emotional well-being. This includes: - Assessing improvements in flexibility and range of motion in the spine and lower
body. - Evaluating changes in posture and alignment over time.
- Observing the impact on stress levels and mental clarity through relaxation and breath
awareness.
Discussion:
Discussion on Paschimottanasana may include various aspects, such as: - Tips for proper alignment and execution of the pose to maximize benefits and prevent
injury. - Modifications and variations for individuals with limited flexibility or specific
conditions. - Incorporation into a regular yoga practice for holistic health and well-being.
- Integration with other yoga poses and practices for a balanced practice.
Conclusion:
In conclusion, Paschimottanasana serves as a valuable yoga pose for promoting physical,
mental, and emotional health. Through regular practice, individuals can experience increased
flexibility, improved digestion, reduced stress, and enhanced posture. By incorporating
Paschimottanasana into a balanced yoga practice, practitioners can cultivate a sense of
harmony and well-being in body, mind, and spirit.
Benefits:
- Improves Flexibility: Paschimottanasana stretches the entire posterior chain of the
body, including the spine, hamstrings, and calves, improving overall flexibility. - Stimulates Abdominal Organs: The forward bend stimulates the abdominal organs,
promoting digestion, and aiding in elimination. - Relieves Stress: The calming effect of Paschimottanasana on the nervous system
helps reduce stress and anxiety, promoting relaxation and mental clarity. - Enhances Posture: Regular practice of Paschimottanasana helps improve posture
and alignment of the spine, reducing the risk of back pain and discomfort. - Promotes Relaxation: The forward bend position encourages deep breathing and
relaxation, soothing the mind and body.
Contraindications: - Back Injury: Individuals with a history of back injury or herniated discs should
avoid or modify Paschimottanasana to prevent further strain on the spine. - Hamstring Injury: Those with acute hamstring injuries should approach
Paschimottanasana with caution, avoiding deep forward bends that may exacerbate
the injury. - Pregnancy: Pregnant women should practice Paschimottanasana with caution,
avoiding deep forward bends and ensuring proper support for the abdomen to prevent
strain on the uterus. - Sciatica: Individuals with sciatica should avoid forward bends that exacerbate
symptoms, modifying Paschimottanasana to avoid putting pressure on the sciatic
nerve. - High Blood Pressure: Those with uncontrolled high blood pressure should approach
Paschimottanasana with caution, avoiding prolonged forward bends that may increase
blood pressure. - Glaucoma: Individuals with glaucoma should avoid deep forward bends that increase
intraocular pressure, opting for modified versions of Paschimottanasana. - Recent Abdominal Surgery: Patients who have undergone recent abdominal surgery
should avoid forward bends that strain the abdominal muscles, opting for gentle
stretches and modifications.
Practical-3: IOA Recognized Sport/Game – Volleyball
Introduction:
Volleyball is a popular sport recognized by the Indian Olympic Association (IOA) and played
worldwide. It is a dynamic team sport that requires quick reflexes, coordination, and
teamwork. Volleyball is played on a rectangular court divided by a net, with teams aiming to
score points by hitting the ball over the net and into the opponent’s court.
Objective:
The objective of this practical is to gain a comprehensive understanding of volleyball,
including its rules, terminologies, skills, and gameplay. By familiarizing oneself with the
fundamentals of volleyball, participants can develop a deeper appreciation for the sport and
enhance their ability to play and officiate matches effectively.
Methodology: - Introduction to Volleyball: Provide an overview of volleyball, its history, and its
significance as a recognized sport by the IOA. - Rules and Regulations: Explain the basic rules of volleyball, including scoring,
rotations, substitutions, and violations. - Terminologies: Introduce key terminologies used in volleyball, such as serve, spike,
block, dig, set, libero, rotation, side out, etc. - Skills Development: Conduct practical sessions to practice fundamental volleyball
skills, including serving, passing, setting, attacking, blocking, and digging. - Gameplay Simulation: Organize practice matches or scrimmage sessions to simulate
real-game situations and allow participants to apply their skills and knowledge in a
game setting.
Results:
The results of this practical include:
- Participants’ improved understanding of volleyball rules, terminologies, and
gameplay. - Development of basic volleyball skills through practical training sessions.
- Increased confidence and proficiency in playing and officiating volleyball matches.
Analysis:
Analysis of the practical involves evaluating participants’ performance and comprehension of
volleyball concepts, rules, and skills. This includes assessing individual progress in skill
development and identifying areas for further improvement.
Discussion:
Discussion topics may include: - Strategies for effective gameplay and team coordination in volleyball.
- The role of communication and teamwork in achieving success on the volleyball
court. - The importance of sportsmanship and fair play in volleyball matches.
- Opportunities for further participation and involvement in volleyball, such as joining
teams or leagues.
Conclusion:
In conclusion, the practical on volleyball provides participants with valuable knowledge and
skills essential for playing and officiating volleyball matches. By mastering the rules,
terminologies, and fundamental skills of volleyball, participants can enjoy the sport more
fully and contribute positively to the volleyball community.
Rules of Volleyball: - Volleyball is played by two teams of six players each.
- The objective is to score points by hitting the ball over the net and into the opponent’s
court, while preventing the opposing team from doing the same. - Each team is allowed three consecutive touches to return the ball, typically with a
bump, set, and spike. - Points are scored when the ball hits the ground within the opponent’s court, or when
the opposing team commits a fault. - Matches are played in sets, with the first team to reach a specified number of points
winning the set.
Terminologies: - Serve: The action of initiating play by sending the ball over the net to the opposing
team. - Spike: A powerful offensive shot where a player jumps and hits the ball with force
into the opponent’s court. - Block: A defensive action where a player attempts to intercept the ball at the net to
prevent it from crossing into their team’s court. - Dig: A defensive action where a player receives a spiked or hard-hit ball by extending
their arms to pass it to a teammate. - Set: A controlled touch of the ball usually directed towards the net to set up a
teammate for a spike or attack.
Skills: - Serving: Techniques for serving the ball over the net with accuracy and power.
- Passing: Skills for receiving and directing the ball to a teammate using various
passing techniques, such as the forearm pass (bump) and overhead pass (set). - Setting: Techniques for accurately setting the ball to a teammate for an attack or
spike. - Attacking: Skills for effectively hitting the ball over the net into the opponent’s court,
including spiking and tipping. - Blocking: Techniques for jumping and reaching to intercept the ball at the net,
disrupting the opponent’s attack