Practical-1: Fitness tests administration.

Practical-2: Procedure for Asanas, Benefits &

Contraindication for any two Asanas for each lifestyle

disease.

Practical-3: Anyone one IOA recognised Sport/Game of

choice. Labelled diagram of Field & Equipment. Also

mention its Rules, Terminologies & Skills.

PRACTICAL-1:
FITNESS TESTS

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Khelo India FITNESS TEST

Fitness refers to the capability of an athlete to take part effectively in his/her

particular sport. It can also be said that a person’s ability to do physical activities.
The following test items are:

1) MODIFIED PUSH UPS (GIRLS)

2) PUSH UP (BOYS)

3) SIT AND REACH

4) BMI

5) PARTIAL CURL UP

6) 50 M STANDING START

7) 600 M RUN/WALK.

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1. MODIFIED PUSH- UPS (GIRLS)
a) Purpose: To measure the upper body strength and endurance.
b) Equipment required: A mat and paper to record the basic information like age,
gender and push-ups performed.
c) Procedure: The subject is asked to take starting positions, for modified push-ups hands
and knees should touch the mat/floor. Both hands should be shoulder width apart and
elbows fully extended. The body from the knees, to the hips and to the shoulders should be
in a straight line. While keeping this position, the subject should lower her upper body,
so that elbows may bend to 90 degree. Then the subject returns back to the starting position.
d) Scoring: Count the total number of modified push-ups for record.

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 2. PUSH UPS (BOYS)

a) Purpose: To test or measure the upper body strength and endurance.

a) Equipment Required: A floor mat and a paper to record basic information such as age,

gender and total number of push-ups performed.

b) Procedure: After proper warming up, ask the subject to take position. In a push up position

hands and toes should touch the mat/floor. Hands should be shoulder width apart. The upper

body and legs should be in a straight line. Elbows should be fully extended keeping the back

and keens straight, the subject lowers the upper body so that elbows may bend to 90 degrees

or chest may touch the mat /floor, then returns back to the starting position with the arms

extended

c) Scoring: Count the total number of push-ups for record.

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3. SIT AND REACH

➢ The sit-and-reach test was first propounded by Wells and Dillon in 1952.

a) Purpose: To measure the flexibility of hip region including the lower back and hamstring
muscles.
b) Equipment Requirement: sit and reach box or a makeshift ruler and a box may be used
in which the zero mark can be adjusted for each individual according to their sitting reach
level because there is a variation of lengths of individual’s arms and legs.
c) Procedure:-first of all, Shoes should be removed. Then sit down on the floor with legs
stretched out straight ahead. The soles of the feet should be kept flat against the box. Both
the knees should be locked and pressed flat to the floor. An assistant may hold the knees
down. Palm should be facing downwards. Hand should be on top of the each other or side
by side. The individual, whose flexibility is to be measured tries to extend his/her both
hands forward along the measuring line on the box as far as he/she can extend.
d) Scoring: the score is recorded to the nearest centimeter or half inches based onthe
distance reached by the fingertips of both hands.

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 4. Body Mass Index
The Body Mass Index is also known as Quetelet Index because it was
invented by Adolphe Quetelet. In fact, it is a statistical measurement which
compares an individual’s weight and height. Although, it does not actually
measure the percentage of body fat, yet it is a very useful tool to estimate a
healthy body weight based on how tall an individual is. Indeed, it is the most
widely used tool to identify the weight problem. BMI is very easy to
measure and evaluate. With the help of BMI one can come to know whether
one is underweight, normal weight, overweight or in the category of
obesity. BMI can be defined as the individual’s body weight divided by the
square of his height.
Calculation of BMI
BMI of any individual can be calculated with the help of the following

formula: Body Mass Index (BMI) =

Here, the weight of an individual is measured in kilograms and the

Wall
height of that student is taken in metres.
Infrastructure/Equipment required
Weighing scale/machine and stadiometre
Measurement of Height
Children should remove socks, shoes and jackets or any
heavy clothing. The floor surface should be hard. If such
surface is not available, a hard wooden surface should
be kept under the base of height rule.
Procedure to Height Measurement
1. The child should be asked to stand with his/her back
to the height rule or measuring surface. The feet
should be together and flat on the floor. Arms at side and
knees and back should be straight. The back of the
head, buttocks, calves, heels and shoulder blades should
be touching the measuring surface. The eyesight
should be forward.
Standing position duringheight
2. After that, the head piece or head board or sliding part measurement
of the measuring rod is lowered gently so that the hair is
pressed flat. The head board should be horizontal to the
measuring tape or height rule.
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3. Read the height to the nearest half a centimeter and
record it. If the adult is taller than the measurer, the
measurer should stand on a platform or foot stool so
that he/she can read the height rule properly.
Measurement of Weight
The scale should be placed on a hard floor surface. If
such a surface is not available, a hard wooden platform
should be kept under the scale or weighing machine. Be
sure that the surface on which the scale is placed, should be
horizontal. For balancing the beam, move both weights left
to zero before each use. If the scale does not balance at the
midpoint, adjust the counter weight until it does.
Procedure for Weight Measurement
1. The child should remove the jacket, coat, shoes, etc.
It means he should wear very light clothes.
2. He should stand in the centre of the platform of
the weighing machine and the body weight should be
equally distributed on both the feet. Standing on the
side of the platform of the weighing machine may
affect the measurement.
For balancing the beam, move the larger weight to the right until the
indicator arrow drops below the center. Move the larger weight back to the
left side to move the indicator arrow slightly above the midpoint. Then
move the smaller weight to the right until the indicator arrow balances at
the midpoint. After that read the measurement and record it to the nearest
0.1 kg.
Scoring
Height of students is recorded in cm and mm. Accurate height should
recorded to the nearest 0.1 cm. The weight is recorded in kilogram (kg) and
grams (gms). The accurate weight should be recorded to the nearest
decimal fraction (for example,20.1 kilograms).

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5. PARTIAL CURL UP
a) Purpose: To test the strength and endurance of abdominal muscles.

b) Equipment’s required: A flat clean and cushioned surfaced, recording sheet and pen.

c) Procedure: First of all, the complete test procedure is explained to the subject. After that
the subject lies in supine on cushioned surface the knees should be flexed and feet should
be 12 inches from the buttocks .Both the feet’s should be slightly apart. Arms are extended
and rested on thighs. Head should be in neutral position. This is the starting position. Then,
the subject curls up with a slow controlled movement, until his/her shouldered come off
the cushioned surface or mat two inches then back down again.

d) Scoring: Record the total no of partial curl ups. It should not be counted if the shoulders
are not raised up by two inches.

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6. 50 M STANDING START
1. Purpose: To Determine Speed
2. Equipment Required: Measuring Tape to Marked Track, 2 Stop Watches.
3. Procedure: An area of 50 m is marked on a track. Two parallel lines are drawn
50 m apart considering one as the starting line. The subject takes the starting position
behind the starting line. The starter commands ‘Ready’ and ‘Go’. The word Go is
accompanied by a downward sweep of the starters arm as a signal to the timer. Two
subjects can runat the same time if there are two stopwatches.
4. Scoring: The score is recorded in seconds.

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7. 600 M RUN/WALK
a) Purpose: To Measure Endurance.
b) Equipment Required: 600 MTS Track And Stop Watches.
c) 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. Many students can run at a same time.
d) Scoring: Time is recorded in minutes and seconds.

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PRACTICAL-2: ASANAS
FOR LIFESTYLE
DISEASE

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 1. OBESITY:-Now days obesity has become a problem for the whole world obesity is a
condition in which the amount of fat in the body increase to a very large extent. If a
person is having BMI-30 he/she would be considered as obese. In other words, we can
say obesity is when a person’s weight is 20%or more than the ideal weight. There are two
main reasons for obesity the bad habits of eating and deterioration of the digestive
system. In such a person’s life, there is no physical activity at all.
• VAJARASANA : (THUNDERBOLT POSE)
a) Procedure: Sit and keep both leg straight. Fold right leg and place it under right butt. Fold
left leg and place it under left butt. Keep your spine, neck and head straight, interlock your
toes, open your ankle and sit on it. Knees should be touching the ground with each other.
Keep both hands on your knees and look straight.
b) Benefits: This asana is for meditation.
i. Strengthens pelvic muscles.
ii. It can be practiced after having food. It enhances digestion process.
iii. Stabilizes mind and body.
iv. Helps in sciatica
v. It cures indigestion and improves metabolism.
vi. Improves flexibility in ankles.
vii. It gives strength to the tight muscles.
viii. Improve blood circulation.
c) Contraindications :
i. Vajrasana should not be practiced by the people who have severe arthritis of the knee
ii. Runners should avoid this if they have injury in their hamstrings or the calves.

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 TRIKONASAN (TRIANGLE POSE)
a) Procedure: While inhaling stretches your right hand towards sky, arm should touch the
ear. Bend left side slowly while exhaling, till it comes horizontal to the earth. Left hand
should touch the ground or touch the left leg, knee should be straight. Inhale, come back to
starting position. Change hand position and repeat it from another side.
b) Benefits:-
i. Trikonasana helps in digestions.
ii. Therapeutics for stress, anxiety, infertility, neck pain, sciatica.
iii. Heals Backache (in initial stage)
iv. Help women during their menstrual cycle.
v. Improve flexibility of vest and spine.
c) Contraindication:-
i. Avoid if having low or high blood pressure.
ii. Avoid this pose if having any kind of neck injury.
iii. Avoid if having back injury.
iv. Avoid if an athlete having hamstring injury.

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 2. DIABETES
Diabetes is commonly known as metabolic disorder characterized by high blood sugar level
over a prolonged period. Diabetes is due to either the pancreas not producing enough insulin
or the cell for the body not responding properly to the insulin produced, Due to diabetes the
individual has fatigue, frequent urination, increased thirst and increased Hunger. It may cause
blurred vision, Kidney failure, cardio vascular disease, loss of weight etc.
ARDHYAMATSYENDRA

a) Procedure:
Sit and keep both legs straight bending the knee of the right feet and put right heel
below the left hip. Bend left leg and placed the left foot to the right side of the right
knee. Keep left knee closed to the chest. Exhale from the right nostril and turns towards
left and touch the toe of the left leg from the right hand. Body and head moves towards
the left. Repeat while changing the position of legs.
b) Benefits :
i. Help nervous system and strengthen the back bone,
ii. Stretching improves flexibility and tones the muscles.
iii. Controls menstrual cycle in women and brings shine on face.
iv. Also controls secretion from pancreas gland.
v. Reduces fat and helps in controlling obesity.
vi. This pose flexes the lower part of the body making the hip stronger and toned.

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 PASCHIMOTTANASANA :
a) Procedure :
Sit down with your legs stretching straight in front of you. Keep your head, neck and spine erect
and stretch hands upwards with a deep breath. Now, exhale and bend your head and trunk slowly
forward to catch the toes with the thumb. Try to touch head, chest and stomach to the legs and
elbows to the floor.
b) Benefits :
i. It improves digestive system and much blocked gas get released.
ii. Improves the respiratory system.
iii. Improve the alignment of the vertebral column.
iv. Helps as a therapy for diabetic patient, with weak lever and kidney.
v. Benefits women during menstrual disorder.
c) Contraindications :
i. Avoid of having slip disc problem.
ii. Someone who is suffering from hernia should avoid this pose.
iii. Pregnant women should avoid this pose.
iv. Person having Spondylitis should avoid this pose.

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 3. ASTHMA
Asthma, a disease associated with the respiratory tract swelling occurs, which makes the tracts
very sensitive and makes this process pungent with the touch of any effective thing. These
reactions cause contraction in the tubes this reduces the amount of air in the lungs. Due to
which it become difficult to breath. Common symptoms of asthma are coughing, heavy
breathing. Chest tightness, fatigue, pain in hands, feet, shoulders and back. Reasons are dust,
smoke, air pollution, pollen grains, animal’s skin, hair or feathers etc. are the main reasons.
PARVATASANA: While performing this asana body resembles like a mountain that’s
why its named as parvatasana. It is a very easy asana.
a) Procedure :
Sit in padmasana pose on ground. Raise both hands by side ward while inhaling and joint together
upward above the head. Exhale and come at initial position.
b) Benefits:
i. It helps to spinal problem.
ii. Strengthens the muscles of arms
iii. If increase the blood flow to the brain.
c) Contraindications :
i. It should not be practices if one has wrist, hip or ankle injury.
ii. It should not be practice while spinal injury.

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 • GOMUKHASANA: This asana gets its name because while doing this asana body
resembles a cow face pose. In English it is called the cow face pose.
a) Procedure: Sit in sukhasana or dandasana pose. Place the ankle of left leg near right but
under the anus. Place the right leg over the left leg so that knees should place over left
knee. Sweep your left hand behind your back, facing palms upwards. Sweep your right
hand over the right shoulder, bend your elbow and place it behind your back. Now inter
lock fingers of both hands behind your back. Now stretch both hands in their respective
directions. Look straight. Repeat with changing leg position.
b) Benefits :
i. Helps in curing Asthma, reduce weight makes body flexible and attractive.
ii. It helps to make spine strong and erect.
iii. Helps to make abdominal organ function well.
iv. It helps to circulate blood to the entire body.
c) Contraindications :
i. Person having stiff shoulder should avoid this.
ii. Any kind of hip problem or knee, hamstring and quadriceps should be avoided.
iii. If one has to sciatica problem, one should avoid this pose.

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 4. HYPERTENSION
High blood pressure is a condition in which the strength of blood against the walls of the artery is
very high. All these factors can lead to high blood pressure. The main function of the heart is to
supply pure blood to the various parts of the body through different arteries when the heart contract
it pushes the blood through blood vessels and consequently the blood pressure increase in arteries
this pressure is known as systolic blood pressure it is represented by the first number the pressure
between two heartbeats is called diastolic blood pressure it is represented by bottom or second
number these two number of blood pressure are measured in mm/Hg. Unit means millimeter of
mercury. The normal blood pressure of an adult is considered 120/80mm/ Hg. The person whose
blood pressure readings are beyond 140/90 mm/Hg are said to be having hypertension.
• ARDH CHAKARASANA :
a) Procedure :
Stand straight and keep your hand close to your body. Place your hands on your buttocks.
Breathing gently, bends backwards while keeping the knees straight.
Stay for sometime in this position. Come back to starting position.
b) Benefits :
i. Strengthen back bone.
ii. High BP comes to normal.
iii. Tones the arms and shoulder muscles.
c) Contradictions: Keep knees straight while bend backwards.

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• PAVANMUKTASANA
a) Procedure:-
Lie flat on your back and keep the legs straight. Inhale slowly and lift the legs and bend
the knees. Bring knee upwards to the chest till your thigh touches the stomach. Hug your
knees and lock your fingers, touch your chin to the knee while exhaling. Repeat it with
another leg.
b) Benefits :
i. Strengthen the back and abdominal muscle, leg and hip.
ii. Intestine gets massaged; also bring fresh blood to lower abdomen.
iii. Helps in spondolytis.
iv. Remove excess fat around the lower abdomen.
v. Release excess heat, toxins from organs and tissues.
c) Contraindications:
i. Avoid while suffering from severe back or neck pain.
ii. Avoid this pose completely, if having slip disc problem.
iii. Those with internal organs issues may find this pose difficult and painful.
iv. It should be avoided while pregnancy.

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 5. Back Pain

The pain which is felt in the back usually originates from the bones, joints, muscles, n rves,
etc. It may be in the cervical, thoracic or lumba r e g i o n . It may be spontaneous or can be
chronic. It can be constant, affecting one region or radiate to other parts such as arms, hips or
legs. It may give a feeling of burning sensation. Sometimes numbness may be felt in the legs or
arms. In fact, back pain is not only the problem of our country but it is also prevalent all over
the world. As a matter of fact, nine out of ten persons experience back pain at least once in their
life. That is why it is said that back pain is a common complaint or problem throughout the world.
Due to this problem the affected persons are not able to do their work smoothly and efficiently.
Even there are a number of cases when people start absenting themselves from their work.
Though it is not a serious problem, it may be painful, especially when it radiates to arms or legs.
Back pain may result owing to bad personal health habits and personal risk factors such as
overweight, lack of physical activity or exercise, excessive smoking, lack of flexibility or undue
stress on back. Back pain can be prevented as well as cured if the following asanas are performed
regularly.

• Bhujangasana

a) Procedure
1. Lie down on the belly on the ground and joining the body feet completely touch the ground.
2. Touch your body from toes to naval to the ground. Raise the upper part of the body touching the
hands in front of the shoulders to the ground. Thus the upper part of the body will become like a
snake.
b) Benefits
1. Removes the fatness.
2. Brings strengths and activeness in the body.
3. The disease of spleen and liver are got rid of.
4. The asana supports in making the backbone flexible and expanding the chest.
5. It helps in removing backache.
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6. It remove mental problems.
c) Contradiction
1. People with Hernia should not do this asana.
2. This asana is not beneficial for pregnant women

• Tadasana
a) Procedure
1. Stand up in attention position joining toes and heels.
2. Weight of body should be equal on both feet.
3. Stretch both hands upwards.
4. Raise you heels and come on your toes.
5. Pull up body upwards.

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6. Breathe out slowly and come back into relax position.
b) Benefits
1. It makes the body active.
2. Helps in digestion.
3. It reduces obesity.
4. Helps in increasing the height.
5. It removes consipation.
c) Contradiction : It is best to avoid these asana if you have the following problems.
1. Headache 2. Insomnia 3. Low Blood Pressure.

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