Physical Education Activity Report

CHAPTER 1
FITNESS COMPONENT

Physical fitness is a state of health and well-being that allows an individual to perform daily
activities efficiently, reduce the risk of chronic diseases, and enjoy a high quality of life.
Fitness is multifaceted and encompasses several components.

1.1. Cardiovascular Endurance

Test: 12-minute run or 20-meter shuttle run
Objective: To measure the body's ability to transport oxygen and nutrients to the muscles
during sustained physical activity.
Scoring: Distance covered, or number of shuttles completed.

1.2. Muscular Strength

Test: Push-ups, squats, or deadlifts.
Objective: To measure the maximum force that a muscle or group of muscles can generate.
Scoring: Number of repetitions completed, or maximum weight lifted.

1.3. Muscular Endurance

Test: Plank hold, wall sit, or bicycle crunches.
Objective: To measure the ability of a muscle or group of muscles to sustain activity over
time.
Scoring: Time held, or number of repetitions completed.

1.4. Flexibility
Test: Sit-and-reach, shoulder flexibility, or hip flexibility.
Objective: To measure the range of motion in a joint or series of joints.
Scoring: Distance reached, or angle achieved.

1.5. Power
Test: Vertical jump, box jump, or medicine ball throw.
Objective: To measure the ability to generate force quickly.
Scoring: Height jumped, or distance thrown.

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1.6. Speed
Test: 50-meter dash, 100-meter dash, or shuttle run.
Objective: To measure the ability to move quickly from one point to another.
Scoring: Time taken to complete the distance.

1.7. Agility
Test: Zigzag run, cone drill, or shuttle run.
Objective: To measure the ability to change direction quickly and efficiently.
Scoring: Time taken to complete the course.

1.8. Balance
Test: Single leg stand, balance beam walk, or BOSU ball training.
Objective: To measure the ability to maintain equilibrium and stability.
Scoring: Time held, or number of steps completed.

1.9. Coordination
Test: Wall ball toss, reaction ball training, or obstacle course.
Objective: To measure the ability to integrate multiple movements and skills.
Scoring: Time taken to complete the course or number of successful catches.

1.10. Reaction Time

Test: Reaction ball training, agility ladder drills, or audio-visual reaction time test.
Objective: To measure the ability to respond quickly to a stimulus.
Scoring: Time taken to react or number of successful reactions.

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Fig 1.1: Fitness Components

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CHAPTER 2
KABADDI

Kabaddi is a contact team sport that originated in India. The game is played between two
teams of seven players each. The objective is to score points by sending a raider to the
opposing team's side and tagging players while chanting “kabaddi.” Which means to touch
a opposing player and return to the centre line.

2.1. Game Rules

Game Duration: A Kabaddi match is divided into two halves, each lasting 20 minutes.
Teams: Each team consists of seven players: four defenders, two raiders, and one all-
rounder.
Objective: The objective is to score points by sending a raider to the opposing team's side
and tagging players while chanting "kabaddi."
Raid: A raid is when a player from one team crosses the midline and enters the opposing
team's side.
Tag: A tag is when a raider touches an opponent and returns to their own side.
Points: Points are awarded as follows:
• Each tag is worth one point.
• If a raider is tackled and caught, the opposing team scores a point.
• If a raider is successful in tagging an opponent and returning to their own side, their
team scores a point.
Tackle: A tackle is when a defender catches a raider and prevents them from returning to
their own side.
Revival: If a team has fewer than seven players on the mat due to tackles or injuries, the
team can revive a tackled player by sending a substitute player onto the mat.

2.2. Scoring System

Winning Points: The team with the most points at the end of the two halves wins the
match.
Tiebreaker: If the scores are tied at the end of the two halves, the match goes into overtime.
The first team to score a point in overtime wins the match.

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2.3. Fouls and Penalties

Fouls: A foul is committed when a player breaks the rules of the game. Common fouls
include holding onto the raider, pushing or blocking the raider, and entering the opponent's
side without chanting "kabaddi."
Penalties: If a foul is committed, the opposing team is awarded a penalty. The penalty can
be a free raid or a technical point.

2.4. Game Restart

Kick-Off: The game starts with a kick-off, where one team sends a raider to the opposing
team's side.
Game Restart: The game can be restarted in several ways, including after a point is scored,
after a foul is committed, or after an injury timeout.

Fig 2.1: Playing Kabaddi

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CHAPTER 3
KHO-KHO

Kho-Kho is a popular Indian sport that is played between two teams of 12 players each.
The objective is to chase and tag players from the opposing team.

3.1. Game Rules

Game Duration: A Kho-Kho match is divided into two innings, each lasting 15-20
minutes.
Teams: Each team consists of 12 players: 9 chasers and 3 runners.
Objective: The objective is to chase and tag players from the opposing team.
Chasers: The chasers from one team try to tag the runners from the opposing team.
Runners: The runners from one team try to avoid being tagged by the chasers from the
opposing team.
Tagging: A runner is considered tagged if a chaser touches them with their hand or any
other part of their body.
Points: Points are awarded as follows: Each runner who is tagged scores a point for the
opposing team. If all the runners from one team are tagged, the opposing team scores a
bonus point.
Gameplay: The game starts with one team sending their runners onto the field. The
opposing team sends their chasers onto the field. The chasers try to tag the runners, while
the runners try to avoid being tagged.

3.2. Scoring System

Winning Points: The team with the most points at the end of the two innings wins match.
Tiebreaker: If the scores are tied at the end of the two innings, the match goes into
overtime. The first team to score a point in overtime wins the match.

3.3. Fouls and Penalties

Fouls: A foul is committed when a player breaks the rules of the game. Common fouls
include holding onto a runner, pushing or blocking a runner, and entering the opponent's
side without permission.

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Penalties: If a foul is committed, the opposing team is awarded a penalty. The penalty can
be a free run or a technical point.

3.4. Game Restart

Kick-Off: The game starts with a kick-off, where one team sends their runners onto the
field.
Game Restart: The game can be restarted in several ways, including after a point is scored,
after a foul is committed, or after an injury timeout.

Fig 3.1: Playing Kho Kho

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CHAPTER 4
ATHLETICS: RUNNING

4.1. Types of Running

Sprinting: Short, all-out efforts (e.g., 100m, 200m).
Middle-distance running: Events like 800m, 1500m, and 3000m.
Long-distance running: Events like 5000m, 10,000m, and marathons.
Relay running: Teams of athletes running together (e.g., 4x100m, 4x400m).

4.2. Running Techniques

Proper posture: Maintaining an upright posture to reduce wind resistance.
Foot strike: Landing midfoot or forefoot instead of heel striking.
Stride length: Optimizing stride length to achieve efficient running.
Cadence: Increasing cadence to improve running efficiency.
Breathing: Practicing deep, rhythmic breathing to improve endurance.

4.3. Training Methods

Interval training: Alternating between high-intensity and low-intensity running.
Hill sprints: Sprinting uphill to improve explosive power.
Long slow distance (LSD) training: Running at a slow pace for extended periods.
Speed work: Incorporating short, fast runs into training.
Strength training: Building strength through exercises like squats, lunges, and deadlifts.

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CHAPTER 5
VOLLEYBALL

Volleyball is a team sport played between two teams of six players each. The objective is
to hit the ball over the net and score points by making the ball land on the opponent's court.

5.1. Game Rules

Gameplay: A volleyball match is played best 2 out of 3 or best 3 out of 5 sets.
Set: A set is played to 25 points, with a minimum lead of 2 points.
Serve: A match begins with a serve. The server stands behind the back line of the court
and serves the ball by hitting it over the net to the opponent's court.
Rallies: After the serve, players from both teams hit the ball back and forth across the net
until one team fails to return the ball or makes an error.
Points: A team scores a point when the opponent fails to return the ball, makes an error, or
commits a fault.
Faults: A fault is committed when a player hits the ball out of bounds, into the net, or fails
to clear the net. Rotation: Players rotate clockwise after each serve.

5.2. Scoring System

Point System: A team scores a point when the opponent fails to return the ball, makes an
error, or commits a fault.
Set Point: A set is won by the team that first scores 25 points, with a minimum lead of 2
points.

5.3. Fouls and Penalties

Fouls: A foul is committed when a player breaks the rules of the game. Common fouls
include lifting, carrying, or throwing the ball.
Penalties: If a foul is committed, the opposing team is awarded a point and the serve.

5.4. Game Restart

Serve: The game restarts with a serve after a point is scored or a fault is committed.
Let: If the ball hits the net but still lands in the opponent's court, it is called a "let" and the
point is replayed.

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5.5. Player Positions

Setter: The player who sets the ball for the attacker.
Outside Hitter: The player who hits the ball from the outside.
Middle Blocker: The player who blocks the ball at the net.
Libero: The defensive specialist who can only play in the back row.

5.6. Game Conduct

Conduct: Players must conduct themselves in a sporting manner and respect the opponent,
referee, and spectators.
Protests: Protests can be made to the referee, but the referee's decision is final.

Fig 5.1: Playing VolleyBall

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CHAPTER 6
THROWBALL

Throwball is a team sport played between two teams of seven players each. The objective
is to throw the ball over the net and score points by making the ball land on the opponent's
court.

6.1. Game Rules

Gameplay: A throwball match is played best 2 out of 3 or best 3 out of 5 sets.
Set: A set is played to 15 points, with a minimum lead of 2 points.
Serve: A match begins with a serve. The server stands behind the back line of the court
and serves the ball by throwing it over the net to the opponent's court.
Rallies: After the serve, players from both teams throw the ball back and forth across the
net until one team fails to return the ball or makes an error.
Points: A team scores a point when the opponent fails to return the ball, makes an error, or
commits a fault.
Faults: A fault is committed when a player throws the ball out of bounds, into the net, or
fails to clear the net.

6.2. Scoring System

Point System: A team scores a point when the opponent fails to return the ball, makes an
error, or commits a fault.
Set Point: A set is won by the team that first scores 15 points, with a minimum lead of 2
points.

6.3. Fouls and Penalties

Fouls: A foul is committed when a player breaks the rules of the game. Common fouls
include holding onto the ball, pushing or blocking an opponent, and entering the opponent's
court.
Penalties: If a foul is committed, the opposing team is awarded a point and the serve.

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6.4. Game Restart

Serve: The game restarts with a serve after a point is scored or a fault is committed.
Let: If the ball hits the net but still lands in the opponent's court, it is called a "let" and the
point is replayed.

6.5. Player Positions

Thrower: The player who throws the ball over the net.
Catcher: The player who catches the ball thrown by the opponent. Blocker: The player
who blocks the ball at the net.

6.6. Game Conduct

Conduct: Players must conduct themselves in a sporting manner and respect the opponent,
referee, and spectators.
Protests: Protests can be made to the referee, but the referee's decision is final.

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CHAPTER 7
ATHLETICS: JUMPS

7.1. High Jump

Event: High jump
Equipment: High jump bar, landing mat
Technique: Athletes use the Fosbury Flop technique, jumping over the bar and landing on
their backs.
Objective: Clear the highest possible height.

7.2. Pole Vault

Event: Pole vault
Equipment: Pole, crossbar, landing mat
Technique: Athletes use a pole to vault over the crossbar, landing on the mat.
Objective: Clear the highest possible height.

7.3. Long Jump

Event: Long jump
Equipment: Runway, sand pit
Technique: Athletes sprint down the runway and jump into the sand pit, aiming for the
longest possible distance.
Objective: Achieve the longest possible jump.

7.4. Triple Jump

Event: Triple jump
Equipment: Runway, sand pit
Technique: Athletes sprint down the runway and perform three consecutive jumps (hop,
step, and jump), landing in the sand pit.
Objective: Achieve the longest possible jump.

7.5. Techniques and Tips

Approach: Athletes use different approaches to build speed and momentum before
jumping.
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Take-off: Athletes aim to take off at the optimal angle and velocity.
Flight: Athletes aim to maintain control and position during flight.
Landing: Athletes aim to land safely and efficiently.

7.6. Competitions and Rules

Competition format: Athletes take turns jumping, with the athlete achieving the best
performance winning.
Fouls: Athletes can be disqualified for fouls, such as stepping outside the runway or landing
outside the sand pit.
Equipment inspection: Equipment is inspected before competition to ensure it meets
specifications.

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CHAPTER 8
FOOTBALL

Football, also known as Association Football, is a team sport played between two teams of
11 players each. The objective is to score more goals than the opposing team by kicking or
heading the ball into the opponent's goal.

8.1. Game Rules

Gameplay: A football match is divided into two halves, each lasting 45 minutes.
Ball In and Out of Play: The ball is out of play when it crosses the goal line or touchline,
or when the referee stops play.
Scoring: A goal is scored when the ball passes completely over the goal line between the
goal posts and under the crossbar.
Fouls and Misconduct: A foul is committed when a player breaks the rules of the game.
Common fouls include tripping, pushing, or holding an opponent.
Free Kicks and Penalties: A free kick is awarded to the opposing team when a foul is
committed outside the penalty area. A penalty kick is awarded when a foul is committed
inside the penalty area.
Restarts: The game can be restarted with a kick-off, throw-in, or corner kick.

8.2. Scoring System

Goal: A goal is worth one point.
Winning the Game: The team with the most goals at the end of the two halves wins the
game.

8.3. Fouls and Penalties

Yellow Card: A yellow card is shown to a player who commits a minor foul.
Red Card: A red card is shown to a player who commits a serious foul, resulting in their
ejection from the game.
Penalty Kick: A penalty kick is awarded to the opposing team when a foul is committed
inside the penalty area.

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8.4. Game Restart

Kick-Off: The game starts with a kick-off, where one team kicks the ball to the opposing
team.
Throw-In: The game can be restarted with a throw-in when the ball goes out of bounds
over the touchline.
Corner Kick: The game can be restarted with a corner kick when the ball goes out of
bounds over the goal line and was last touched by the defending team.

8.5. Player Positions

Goalkeeper: The player responsible for preventing the ball from entering the goal.
Defenders: The players who help the goalkeeper by defending the goal.
Midfielders: The players who support both the defenders and the forwards.
Forwards: The players who score goals.

8.6. Game Conduct

Conduct: Players must conduct themselves in a sporting manner and respect the opponent,
referee, and spectators.
Protests: Protests can be made to the referee, but the referee's decision is final.

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CHAPTER 9
HOCKEY

9.1. Game Rules

Game duration: 3 periods of 20 minutes each in professional hockey, with variations for
youth and amateur leagues.
Objective: Score more goals than the opposing team by hitting the puck into the opponent's
goal.
Face-offs: Used to start the game, begin periods, and resume play after stoppages.
Goalkeeper interference: Players are not allowed to interfere with the goalkeeper's ability
to move freely in the crease.

9.2. Penalties
Minor penalty: 2 minutes, during which the player must leave the ice, and their team must
play shorthanded.
Major penalty: 5 minutes, usually assessed for more severe infractions.
Misconduct penalty: 10 minutes, usually assessed for unsportsmanlike behavior.

9.3. Common Penalties

Hooking: Using the stick to hook an opponent's leg or body.
Holding: Grabbing onto another player's stick or jersey.
Tripping: Using a stick, leg, or body to trip an opponent.
High sticking: Contacting an opponent above the shoulders with the stick.

9.4. Other Rules

Offside: A player is considered offside if they cross the opponent's blue line before the
puck.
Icing: If a player shoots the puck from behind their own blue line and it crosses the
opponent's goal line without being touched, it is considered icing.
Goalkeeper equipment: Goalkeepers must wear approved equipment, including a helmet,
pads, and gloves.

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9.5. Infractions
Boarding: Checking an opponent into the boards from behind.
Checking from behind: Hitting an opponent from behind into the boards or to the ice.
Cross-checking: Checking an opponent with the shaft of the stick or across the shoulders.

9.6. Game Stoppage

Goals: The game is stopped when a goal is scored.
Offside: The game is stopped when a player is deemed offside.
Icing: The game is stopped when icing is called.
Injuries: The game is stopped if a player is injured.

9.7. Overtime
Regular season: A 5-minute overtime period is played, with the first team to score winning
the game.
Playoffs: Multiple 20-minute overtime periods are played until a winner is determined.

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CHAPTER 10
ATHLETICS: THROWS

10.1. Shot Put

Event: Shot put
Equipment: Metal ball (7.26 kg for men, 4 kg for women).
Technique: Athletes throw the shot put from a circular throwing area (2.135 meters in
diameter).
Objective: Throw the shot put as far as possible.

10.2. Discus Throw

Event: Discus throw Equipment: Discus (2 kg for men, 1 kg for women).
Technique: Athletes throw the discus from a circular throwing area (2.5 meters in
diameter).
Objective: Throw the discus as far as possible.

10.3. Javelin Throw

Event: Javelin throw Equipment: Javelin (800 grams for men, 600 grams for women).
Technique: Athletes throw the javelin from a runway (30-36.5 meters long).
Objective: Throw the javelin as far as possible.

10.4. Hammer Throw

Event: Hammer throw
Equipment: Hammer (7.26 kg for men, 4 kg for women).
Technique: Athletes throw the hammer from a circular throwing area (2.135 meters in
diameter).
Objective: Throw the hammer as far as possible.

10.5. Techniques and Tips

Grip: Athletes use different grip styles depending on the event.
Stance: Athletes use various stances to generate power and momentum.
Approach: Athletes use different approaches to build speed and momentum before
throwing.
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Release: Athletes aim to release the implement at the optimal angle and velocity.

10.6. Competitions and Rules

Competition format: Athletes take turns throwing, with the athlete achieving the longest
throw winning.
Fouls: Athletes can be disqualified for fouls, such as stepping outside the throwing area or
dropping the implement.
Equipment inspection: Implements are inspected before competition to ensure they meet
specifications.

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CHAPTER 11
CRICKET

Cricket is a team sport played between two teams of eleven players each. The objective is
to score runs by hitting the ball with a bat and running between the wickets, while the
opposing team tries to stop them by getting the batsmen out.

11.1. Game Rules

Gameplay: A cricket match is divided into innings, with each team getting a chance to bat
and bowl.
Innings: An innings is divided into overs, with each over consisting of six deliveries.
Batting: The batting team sends two batsmen onto the field, who take turns to hit the ball
bowled by the opposing team's bowler.
Bowling: The bowling team sends one bowler onto the field, who delivers the ball towards
the batsman.
Runs: Runs are scored when the batsmen hit the ball and run to the opposite end of the
pitch.
Wickets: A wicket is when a batsman is dismissed or gets out. There are several ways a
batsman can get out, including:
Bowled: when the ball hits the wickets and knocks them over.
LBW (Leg Before Wicket): when the umpire believes the ball would have hit the wickets
if it hadn't been blocked by the batsman's leg.
Caught: when a batsman hits the ball and a fielder catches it.
Run out: when a batsman is running, and a fielder hits the wickets while the batsman is
outside the crease.
Stumped: when the wicketkeeper hits the wickets before the batsman can make it back.
Overs: An over is a set of six deliveries bowled by a bowler.
Maiden Over: A maiden over is an over in which no runs are scored.

11.2. Scoring System

Runs: Runs are scored when the batsmen hit the ball and run to the opposite end of the
pitch.
Wickets: A wicket is when a batsman is dismissed or gets out.

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11.3. Fouls and Penalties

No Ball: A no ball is called when the bowler commits a foul, such as overstepping the
crease or bowling a ball that is too short or too wide. The batting team is awarded a free hit
and one run.
Wide Ball: A wide ball is called when the bowler bowls a ball that is too wide for the
batsman to hit. The batting team is awarded one run.

11.4. Game Restart

Innings Restart: The game restarts at the beginning of each innings.
Over Restart: The game restarts at the beginning of each over.

11.5. Player Positions

Opening Batsmen: The two batsmen who start the innings.
Top Order Batsmen: The batsmen who bat at positions 3-5.
Middle Order Batsmen: The batsmen who bat at positions 6-7.
Lower Order Batsmen: The batsmen who bat at positions 8-11.
Bowlers: The players who deliver the ball towards the batsman.
Wicketkeeper: The player who stands behind the wickets and catches the ball.

11.6. Game Conduct

Conduct: Players must conduct themselves in a sporting manner and respect the opponent,
umpire, and spectators.
Protests: Protests can be made to the umpire, but the umpire's decision is final.

Fig 11.1: Playing Cricket

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CHAPTER 12
BASEBALL

Baseball is a team sport played between two teams of nine players each. The objective is
to score more runs than the opposing team by hitting a thrown ball with a bat and running
around the four bases on the field.

12.1. Game Rules

Gameplay: A baseball match is played for nine innings, with each team getting a chance
to bat and field.
Inning: An inning is divided into two parts: the top half and the bottom half. The visiting
team bats in the top half, while the home team bats in the bottom half.
Batting: A batter attempts to hit the ball thrown by the pitcher. If the batter hits the ball,
they can attempt to run to one or more bases.
Running: If the batter reaches a base safely, they are said to be "on base." The batter can
then attempt to advance to the next base by running or on a hit by a teammate.
Scoring: If the batter reaches home plate safely, they score a run.
Outs: A batter or runner can get out in several ways, including
Strikeout: when the batter misses the ball three times.
Fly out: when the batter hits the ball in the air and a fielder catches it.
Ground out: when the batter hits the ball on the ground and a fielder picks it up and throws
the ball to a base before the runner reaches it.
Tag out: when a fielder tags the runner with the ball before they reach a base.
Force out: when a runner is forced to advance to the next base and a fielder touches the
base before the runner.
Pitching: The pitcher throws the ball to the batter, who attempts to hit it. The pitcher can
throw different types of pitches, including fastballs, curveballs, and changeups.

12.2. Scoring System

Runs: A run is scored when a batter reaches home plate safely.
Hits: A hit is recorded when a batter reaches base safely on a batted ball.
Errors: An error is recorded when a fielder makes a mistake that allows a batter to reach
base safely.

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Fouls: A foul is committed when a batter hits the ball out of bounds or commits another
infraction.
Penalties: If a foul is committed, the batter is awarded first base.

12.3. Game Restart

Inning Restart: The game restarts at the beginning of each inning.
Play Restart: The game restarts after a play is completed, such as after a batter reaches
base or is put out.

12.4. Player Positions

Pitcher: The player who throws the ball to the batter.
Catcher: The player who catches the ball thrown by the pitcher.
First Baseman: The player who covers first base.
Second Baseman: The player who covers second base.
Third Baseman: The player who covers third base.
Shortstop: The player who covers the area between second and third base.
Left Fielder: The player who covers the left side of the outfield.
Centre Fielder: The player who covers the centre of the outfield.
Right Fielder: The player who covers the right side of the outfield.

12.5. Game Conduct

Conduct: Players must conduct themselves in a sporting manner and respect the opponent,
umpire, and spectators.
Protests: Protests can be made to the umpire, but the umpire's decision is final.

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CHAPTER 13
ATHLETICS: COMBINED EVENT

13.1. Decathlon (Men)

Events: 100m, long jump, shot put, high jump, 400m, 110m hurdles, discus throw, pole
vault, javelin throw, 1500m
Points system: Athletes earn points based on their performance in each event.
Objective: Accumulate the highest total score across all 10 events.

13.2. Heptathlon (Women)

Events: 100m hurdles, high jump, shot put, 200m, long jump, javelin throw, 800m
Points system: Athletes earn points based on their performance in each event
Objective: Accumulate the highest total score across all 7 events

13.3. Techniques and Tips

Event-specific techniques: Athletes must master the techniques for each individual event.
Transitioning between events: Athletes must manage their energy and recover quickly
between events.
Strategy: Athletes must balance their efforts across all events to maximize their overall
score.

13.4. Competitions and Rules

Competition format: Athletes compete in all events, with the athlete accumulating the
highest total score declared the winner.
Points system: The points system rewards athletes for achieving better performances in
each event.
Disqualification: Athletes can be disqualified for failing to complete an event or violating
competition rules.

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CHAPTER 14
NETBALL

Netball is a team sport played between two teams of seven players each. The objective is
to score goals by shooting the ball into the opponent's goal ring.

14.1. Game Rules

Gameplay: A netball match is divided into four quarters, each lasting 15 minutes.
Ball In and Out of Play: The ball is out of play when it goes out of bounds, or when the
umpire blows their whistle.
Scoring: A goal is scored when the ball is shot into the opponent's goal ring.
Players' Roles: Each team has seven players, with specific roles: Goal Shooter (GS), Goal
Attack (GA), Wing Attack (WA), Centre (C), Wing Defence (WD), Goal Defence (GD)
and Goalkeeper (GK).
Movement: Players can move anywhere on the court but must stay within their designated
zones.
Passing: Players can pass the ball to teammates using a variety of passing techniques.
Receiving: Players can receive passes from teammates but must not obstruct opponents.
Shooting: Players can shoot for goal from within the goal circle.

14.2. Scoring System

Goals: A goal is worth one point.
Winning the Game: The team with the most goals at the end of the four quarters wins the
game.

14.3. Fouls and Penalties

Contact: Players must not contact opponents, either physically or verbally.
Obstruction: Players must not obstruct opponents' movements or vision.
Holding: Players must not hold onto the ball or opponents' uniforms.
Penalties: If a foul is committed, the opposing team may be awarded a penalty pass or shot.

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14.4. Game Restart

Quarter Restart: The game restarts at the beginning of each quarter.
Centre Pass: The game can be restarted with a centre pass, where the Centre player passes
the ball to a teammate.

14.5. Player Positions and Zones

Goal Shooter (GS): Shoots for goal from within the goal circle.
Goal Attack (GA): Supports the Goal Shooter and creates scoring opportunities.
Wing Attack (WA): Supports the Goal Attack and creates scoring opportunities.
Centre (C): Directs play and creates scoring opportunities.
Wing Defence (WD): Defends against opponents' Wing Attack players.
Goal Defence (GD): Defends against opponents' Goal Attack players.
Goalkeeper (GK): Defends the goal ring and prevents opponents from scoring.

14.6. Game Conduct

Conduct: Players must conduct themselves in a sporting manner and respect opponents,
umpires, and spectators.
Protests: Protests can be made to the umpire, but the umpire's decision is final.

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CHAPTER 15
BASKETBALL

Basketball is a team sport played between two teams of five players each. The objective is
to score more points than the opposing team by shooting the ball into the opponent's basket.

15.1. Game Rules

Gameplay: A basketball match is divided into four quarters, each lasting 12 minutes in
professional play and 8 minutes in college and high school play.
Ball Possession: The game starts with a jump ball, where two players from each team jump
up and try to tap the ball to a teammate.
Scoring: Points are scored when a player shoots the ball into the opponent's basket. Each
basket is worth two points, unless it is a three-pointer, which is worth three points.
Ball Movement: Players can move the ball by dribbling or passing.
Fouls: A foul is committed when a player breaks the rules of the game. Common fouls
include holding onto the ball, pushing or blocking an opponent, and committing
unsportsmanlike conduct.
Free Throws: If a player is fouled while shooting the ball, they are awarded free throws.
Free throws are uncontested shots taken from the free throw line.
Rebounds: If a player misses a shot, the opposing team can grab the rebound and start a
new play.

15.2. Scoring System

Points: Points are scored when a player shoots the ball into the opponent's basket.
Field Goal: A field goal is worth two points, unless it is a three-pointer, which is worth
three points.
Free Throws: Free throws are worth one point each.

15.3. Fouls and Penalties

Foul: A foul is committed when a player breaks the rules of the game.
Technical Foul: A technical foul is committed when a player or coach engages in
unsportsmanlike conduct.

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Flagrant Foul: A flagrant foul is committed when a player engages in violent or intentional
contact with an opponent.

15.4. Game Restart

Jump Ball: The game starts with a jump ball, where two players from each team jump up
and try to tap the ball to a teammate.
Inbound Play: The game can be restarted with an inbound play, where a player passes the
ball to a teammate from behind the baseline.

15.5. Player Positions

Point Guard: The player who brings the ball up the court and sets up the team's offense.
Shooting Guard: The player who is responsible for scoring points from outside the three-
point line.
Small Forward: The player who is responsible for scoring points and rebounding.
Power Forward: The player who is responsible for scoring points and rebounding in the
paint.
Centre: The player who is responsible for defending the basket and rebounding.

15.6. Game Conduct

Conduct: Players must conduct themselves in a sporting manner and respect the opponent,
referee, and spectators.
Protests: Protests can be made to the referee, but the referee's decision is final.

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CHAPTER 16
INDIVIDUAL GAMES

16.1. Golf
Objective: Hit the ball into each hole using the fewest number of strokes.
Equipment: Golf clubs, ball, tees, and golf shoes.
Types: Stroke play, match play, and team play.
Popular tournaments: Masters Tournament, U.S. Open, and British Open.

16.2. Tennis
Objective: Hit the ball over the net and into the opponent's court.
Equipment: Tennis racket, ball, and tennis shoes.
Types: Singles, doubles, and mixed doubles.
Popular tournaments: Grand Slam tournaments (Australian Open, French Open,
Wimbledon, and U.S. Open).

16.3. Shooting
Objective: Hit the target with precision and accuracy.
Equipment: Firearms, ammunition, and protective gear.
Types: Rifle shooting, pistol shooting, and shotgun shooting.
Popular competitions: Olympic Games, World Championships, and ISSF World Cup.

16.4. Cycling
Objective: Complete the course in the shortest time possible.
Equipment: Bicycle, helmet, and cycling shoes.
Types: Road cycling, track cycling, and mountain biking.
Popular competitions: Tour de France, Giro d ‘Italia, and UCI World Championships.

16.5. Swimming
Objective: Complete the distance in the shortest time possible.
Equipment: Swimsuit, goggles, and swim cap.
Types: Freestyle, backstroke, breaststroke, and butterfly.
Popular competitions: Olympic Games, World Championships, and FINA World Cup.
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16.6. Chess
Objective: Checkmate the opponent's king.
Equipment: Chessboard, pieces, and clock.
Types: Classical chess, rapid chess, and blitz chess.
Popular competitions: World Chess Championship, Grand Slam tournaments, and online
chess platforms.

16.7. Snooker
Objective: Score points by potting the balls in the correct order.
Equipment: Snooker table, cues, and balls.
Types: Professional snooker, amateur snooker, and variations like six-red snooker.
Popular competitions: World Snooker Championship, UK Championship, and Masters
Tournament.

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CHAPTER 17
HANDBALL

Handball is a team sport played between two teams of seven players each. The objective is
to score goals by throwing the ball into the opponent's goal.

17.1. Game Rules

Gameplay: A handball match is divided into two halves, each lasting 30 minutes.
Ball In and Out of Play: The ball is out of play when it goes out of bounds, or when the
referee blows their whistle.
Scoring: A goal is scored when the ball is thrown into the opponent's goal.
Players' Roles: Each team has seven players, with specific roles: Goalkeeper (GK), Left
Back (LB), Left Wing (LW), Centre Back (CB), Right Back (RB), Right Wing (RW) and
Pivot (P).
Movement: Players can move anywhere on the court but must stay within their designated
zones.
Passing: Players can pass the ball to teammates using a variety of passing techniques.
Shooting: Players can shoot for goal from anywhere on the court.

17.2. Scoring System

Goals: A goal is worth one point.
Winning the Game: The team with the most goals at the end of the two halves wins the
game.

17.3. Fouls and Penalties

Holding: Players must not hold onto the ball or opponents' uniforms.
Pushing: Players must not push opponents.
Tripping: Players must not trip opponents.
Penalties: If a foul is committed, the opposing team may be awarded a penalty throw or
free throw.

17.4. Game Restart

Half-Time Restart: The game restarts at the beginning of the second half.

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Throw-Off: The game can be restarted with a throw-off, where the team that did not
commit the foul throws the ball back into play.

17.5. Player Positions and Zones

Goalkeeper (GK): Guards the goal and prevents opponents from scoring.
Left Back (LB): Supports the goalkeeper and defends against opponents' left wing players.
Left Wing (LW): Supports the left back and creates scoring opportunities.
Centre Back (CB): Directs play and creates scoring opportunities.
Right Back (RB): Supports the goalkeeper and defends against opponents' right-wing
players.
Right Wing (RW): Supports the right back and creates scoring opportunities.
Pivot (P): Supports the centre back and creates scoring opportunities.

17.6. Game Conduct

Conduct: Players must conduct themselves in a sporting manner and respect opponents,
referees, and spectators.
Protests: Protests can be made to the referee, but the referee's decision is final.

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CHAPTER 18
BADMINTON

Badminton is a racquet sport played between two players (singles) or four players
(doubles). The objective is to hit the shuttlecock over the net and into the opponent's court.

18.1. Game Rules

Gameplay: A badminton match is played best 2 out of 3 games.
Game: A game is played to 21 points, with a minimum lead of 2 points.
Serve: A match begins with a serve. The server stands in the right service court and serves
the shuttlecock diagonally to the opponent's court.
Rallies: After the serve, players hit the shuttlecock back and forth across the net until one
player fails to return the shuttlecock or makes an error.
Points: A player scores a point when their opponent fails to return the shuttlecock or makes
an error.
Let’s: A let is called when the shuttlecock hits the net but still lands in the opponent's court.
The point is replayed.
Fouls: A foul is committed when a player breaks the rules of the game. Common fouls
include hitting the shuttlecock twice in a row, hitting the shuttlecock out of bounds, or
obstructing an opponent.

18.2. Scoring System

Points: A player scores a point when their opponent fails to return the shuttlecock or makes
an error.
Games: A game is won by the player who first scores 21 points, with a minimum lead of
2 points.
Matches: A match is won by the player who wins 2 out of 3 games.

18.3. Fouls and Penalties

Fouls: A foul is committed when a player breaks the rules of the game. Common fouls
include hitting the shuttlecock twice in a row, hitting the shuttlecock out of bounds, or
obstructing an opponent.
Penalties: If a foul is committed, the opposing player is awarded a point.

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18.4. Game Restart

Serve: The game restarts with a serve after a point is scored or a fault is committed.
Let: If a let is called, the point is replayed.

18.5. Player Positions

Server: The player who serves the shuttlecock.
Receiver: The player who receives the serve.
Frontcourt Player: The player who plays at the front of the court.
Backcourt Player: The player who plays at the back of the court.

18.6. Game Conduct

Conduct: Players must conduct themselves in a sporting manner and respect opponents,
umpires, and spectators.
Protests: Protests can be made to the umpire, but the umpire's decision is final.

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CHAPTER 19

ASSESSMENT & CONCLUSION

19.1. Assessment of activity

“During my time in sports, I have gained valuable skills such as discipline, time
management, teamwork, and leadership. These experiences have taught me the importance
of setting goals, staying focused, and working collaboratively with others. As a captain of
my team, I took responsibility for coordinating team practices and motivating my
teammates, which improved my communication and organizational skills. I also learned
how to handle failure and setbacks, which will be beneficial in my future career, as I plan
to pursue a role in engineering. Sports have shaped my resilience and ability to work under
pressure, both of which are essential in my chosen career path. Overall, I believe the values
of hard work, perseverance, and teamwork that I learned from sports will significantly
impact my success in the professional world.” By reflecting on the skills and
responsibilities gained from sports, and how these experiences will influence your future
career, you can effectively demonstrate how extracurricular activities shape your personal
and professional growth.

19.2. Conclusion
Participating in sports has significantly contributed to the development of key skills such
as discipline, time management, teamwork, leadership, and resilience. These experiences
have taught me to manage my time effectively, collaborate with others towards common
goals, and maintain focus under pressure. Through taking responsibility for my actions and
performance, I have gained confidence, problem-solving abilities, and mental toughness,
which will be valuable in my future career. Overall, the lessons learned from sports, such
as perseverance, adaptability, and effective communication, will positively influence my
professional growth and career development.

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