PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept.

of CSE

VISVESVARAYA TECHNOLOGICAL UNIVERSITY

JNANA SANGAMA, BELAGAVI – 590 018, KARNATAKA, INDIA

ACTIVITY REPORT

ON

“PHYSICAL EDUCATION (SPORTS AND ATHLETICS)”

Submitted in partial fulfilment of the requirements for the V semester activity

in
COMPUTER SCIENCE AND ENGINEERING

SUBMITTED BY:

VIBHA SHREESHAIL B V 1KN22CS122

DEPARTMENT OF COMPUTER SCIENCE AND ENGINEERING

KNS INSTITUTE OF TECHNOLOGY

Affiliated to Visvesvaraya Technological University, Belagavi and Approved by AICTE, New Delhi
Hegde Nagar-kogilu Road, Thirumenahalli, Yelahanka, Bengaluru-560064

KNS INSTITUTE OF TECHNOLOGY

Affiliated to Visvesvaraya Technological University, Belagavi and Approved by AICTE, New Delhi
Hegde Nagar-kogilu Road, Thirumenahalli, Yelahanka, Bengaluru-560064

DEPARTMENT OF COMPUTER SCIENCE AND ENGINEERING

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

KNS INSTITUTE OF TECHNOLOGY

Affiliated to Visvesvaraya Technological University, Belagavi and Approved by AICTE, New Delhi
Hegde Nagar-kogilu Road, Thirumenahalli, Yelahanka, Bengaluru-560064

DEPARTMENT OF COMPUTER SCIENCE AND ENGINEERING

CERTIFICATE

Certified that Physical Education Report, work entitled "On Subject of 5th Sem,
Physical Education (Sports & Athletics)" carried out by Vibha Shreeshail B V
(1KN22CS122), a Bonafide student of KNS Institute of Technology, Bengaluru,
during the year 2024-25. It is certified that all corrections/suggestions indicated for
Internal Assessment have been incorporated in the Physical Education (Sports &
Athletics) report deposited in the department of Physical Education.

The Physical education report has been approved as it satisfies the academic
requirements in respect of Physical Education (Sports & Athletics) prescribed for
the said Degree.

UNDER THE GUIDANCE OF

Mr. Ramesh K.N
DEPT OF PHYSICAL EDUCATION & SPORTS

………………………………… .……………………………….. .………………………………..

Signature of Guide Signature of HOD Signature of principal
Mr. RAMESH K.N Dr. SASI KUMAR Dr.SM PRAKASH
(DEPT OF PE & SPORTS) (DEPT OF CSE) (OF KNSIT)

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

ABSTRACT

This report explores the role of ethics and moral values in collegiate sports, with a
focus on the ways in which they shape the experiences of student-athletes, coaches,
and officials. Through a comprehensive review of existing literature and original
research, we investigate key ethical issues such as: Fair play and sportsmanship
Respect for opponents, officials, and teammates Honesty and integrity in
competition Responsibility and accountability in leadership Balance between
winning and personal development. Our findings highlight the importance of ethics
and moral values in promoting a positive and enriching experience for all participants
in collegiate athletics. We conclude by offering recommendations for integrating
ethics and moral values into athletic programs, ensuring that sports serve as a
powerful tool for character development and community building.
Volleyball is a team sport played by two teams of six players, with the objective of
hitting a ball over a net and scoring points. The game was invented in 1895 by William
G. Morgan and has since become a popular sport globally. To hit the ball over the net
and score points by making the ball land on the opponent's court, while preventing
the opponent from doing the same. A team is allowed only three touches of the ball
before it must be returned over the net. Points can be scored in various ways,
including when the opposing team fails to return the ball or makes an error. sports
recap the excitement of recent college championships and professional sports
events.
In college sports, we saw: Carrom, Chess, Badminton, Table tennis, Athletics,
Basketball, Tug of war, etc this report highlights notable performances, surprising
upsets, and emerging talent in various sports, including games. Get the inside scoop
on the latest sports action and discover what's next for teams and athletes. This
highlights the cultural events held at [K N S institute of technology/ VTU University]
during the [5th semester (2024-2025)]. These events celebrate diversity, promote
inclusivity, and foster a sense of community among students, faculty, and staff.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

ACKNOWLEDGEMENT

We are grateful to the Founder and Chairman of our college,

Mr. C K Jaffer Sharief for having provided as with excellent facilities in the college
during the course to emerge as responsible citizen with Professional Engineering
Skills and moral ethics.
We are indebted to the Chairman of our college, Mr. Abdul Rahman Sharief for his
constant support, motivation and encouragement to excel in academics and
carryout Activity.
We would express our sincere thanks to Dr. S M Prakash, Principal, KNS Institute of
Technology, Bangalore, for providing necessary facilities and motivation to carry out
seminar work successfully.
We would like to express heartfelt gratitude and humble thanks to
Dr. Sasi Kumar M, Head of Department, Department of Computer Science and
Engineering, KNS Institute of Technology, for the constant encouragement,
inspiration and help to carry out seminar work successfully.
We would like to express our sincere gratitude to our guide Mr. RAMESH K.N Director
of Physical Education, Dept of Sports for providing encouragement and inspiration
throughout the sports.

VIBHA SHREESHAIL B V
(1KN22CS122)

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

TABLE OF CONTENT
MODULE NO SI.NO TITLE PAGE NO

01. ORIENTATION 07 – 17

01. FITNESS 07 – 11

A. INTRODUCTION 07 – 08

B. DEFINITION 08

C. IMPORTANCE 09 – 10

D. COMPONENTS 10 – 11

02. FOOD AND NUTRITION 12 – 17

A. INTRODUCTION 12

B. DEFINITION 12 – 13

C. NUTRIENTS OF FOOD 13 – 14

D. BENEFITS OF FOOD AND NUTRITION 15 – 16

E. BALANCED DIET 16 – 17

02. GENERAL FITNESS AND COMPONENTS OF FITNESS 18 – 34

01. AGILITY – SHUTTLE RUN 18 – 23

A. INTRODUCTION 18 – 19

B. ABOUT AGILITY 19 – 20

C. BENEFITS OF SHUTTLE RUN 20 – 21

D. HOW TO PERFORM SHUTTLE RUN 22 – 23

02. FLEXIBILITY – SIT AND REACH 24 – 29

A. INTRODUCTION 24

B. ABOUT FLEXIBILITY 24 – 26

C. BENEFITS OF SIT AND REACH 27 – 28

D. HOW TO PERFORM SIT AND REACH 28 – 29

03. CARDIOVASCULAR ENDURANCE – HARVARD STEP TEST 30 – 34

A. INTRODUCTION 30

B. ABOUT CARDIOVASCULAR 30 – 31

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

C. BENEFITS OF HARVARD STEP TEST 32 – 33

D. HOW TO PERFORM HARVARD STEP TEST 33 – 34

03. SPECIFIC GAME 35 – 52

01. ATHLETICS 35 – 52

A. INTRODUCTION 35

B. ABOUT ATHLETICS 35 – 36

C. IMPORTTANCE 36 – 37

D. FIELD EVENTS – THROWS 38 – 52

a. SHOT – PUT 38 – 42

b. DISCUSS THROW 42 – 47

c. JAVELIN THROW 47 – 52

CONCLUSION 53

REFERENCE 54

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

MODULE 01
ORIENTATION

1. FITNESS:

A.INTRODUCTION:
Fitness refers to the overall condition of an individual's body, reflecting their ability to perform
various physical activities with efficiency and endurance. It encompasses more than just being
physically active; it involves maintaining a balance of different elements that work together to
support overall health and well-being. Physical fitness is achieved through a combination of
exercise, proper nutrition, rest, and healthy lifestyle choices.

Fig 1.1: Introduction

Key Elements of Fitness:

1. Physical Activity: Engaging in regular exercise and movement is crucial for maintaining fitness.
Physical activity can include activities like walking, running, swimming, dancing, strength
training, and flexibility exercises.

2. Exercise: Exercise is a structured form of physical activity that is specifically aimed at improving
various aspects of fitness. It is intentional and planned to target specific fitness goals, such as
increasing strength, flexibility, endurance, or cardiovascular health.

3. Balanced Diet: Nutrition plays a critical role in fitness. A healthy, balanced diet provides the
body with the necessary nutrients and energy needed to fuel physical activities, promote
recovery, and maintain overall health.

4. Rest and Recovery: Adequate rest and sleep are essential for recovery. When you exercise,
your muscles experience tiny tears, and rest helps them repair and grow stronger. Consistent rest
also helps to avoid burnout and injuries.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

B. DEFINITION:
Fitness can be defined as a state of physical, mental, and emotional well-being achieved through
regular physical activity, proper nutrition, and a balanced lifestyle. It encompasses the ability to
perform daily activities with Vigor, maintain a healthy body composition, and adapt to physical
and mental stress.
Overall, fitness is not just about physical attributes but also about maintaining a healthy mind
and emotions to achieve a fulfilling and active life.

Fig 1.2: Fitness

It can help with:

Disease prevention
Regular exercise can help reduce the risk of heart disease, type 2 diabetes, and breast cancer.

Bone health
Physical activity can help slow bone loss and reduce the risk of osteoporosis.

Mental health
Exercise can improve mood and psychological health.

Stress management
Exercise can help reduce stress by stimulating neurotransmitters in the brain.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

C. IMPORTANCE:
Fitness is crucial for maintaining overall health, improving quality of life, and preventing various
physical and mental health issues.

Here are the key reasons why fitness is important:

1. Physical Health Benefits:

Disease Prevention: Regular exercise reduces the risk of chronic diseases like heart disease,
diabetes, hypertension, and obesity.
Strengthens the Body: Improves muscular strength, bone density, and cardiovascular health.
Boosts Immunity: Enhances the immune system, making the body more resilient against illnesses.

2. Mental Health Benefits

Reduces Stress and Anxiety: Physical activity releases endorphins, which improve mood and reduce
stress.
Improves Mental Clarity: Exercise enhances cognitive function, memory, and focus.
Combats Depression: Regular workouts can alleviate symptoms of depression and improve
emotional well-being.

3. Enhanced Energy Levels

Improves stamina and reduces fatigue, enabling you to perform daily tasks efficiently.

4. Weight Management
Helps in burning calories, maintaining a healthy weight, and reducing the risk of obesity-related
issues.

5. Improved Sleep Quality

Regular physical activity promotes better sleep patterns, helping you fall asleep faster and enjoy
deeper rest.

6. Longevity and Aging

Enhances lifespan and slows the aging process by maintaining muscle mass, flexibility, and mobility.
Reduces the risk of age-related diseases like osteoporosis and arthritis.

7. Boosted Self-Confidence
Achieving fitness goals and improving physical appearance can boost self-esteem and body image.

8. Social and Emotional Benefits

Participating in group activities or sports fosters social connections and improves teamwork and
communication skills.

9. Functional Independence
Fitness helps maintain mobility, balance, and strength, which are essential for independence as you
age.

10. Improved Productivity

Regular physical activity increases energy, focus, and efficiency in professional and personal life.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

Fig 1.3: Importance

D.COMPONENTS:

Fitness has several components that contribute to overall health and performance.

These are commonly divided into two categories:

Health-related components
Skill-related components.

Health-Related Components of Fitness

These are essential for overall well-being and everyday function:

1. Cardiovascular Endurance
The ability of the heart, lungs, and blood vessels to supply oxygen to working muscles during
sustained physical activity.
Example: Running, swimming, or cycling.

2. Muscular Strength
The amount of force a muscle or group of muscles can exert in a single effort.
Example: Lifting heavy weights or pushing heavy objects.

3. Muscular Endurance
The ability of a muscle or group of muscles to perform repeated contractions over an extended
period.
Example: Planks, bodyweight squats, or long-distance running.
4. Flexibility
The range of motion available at a joint or group of joints.
Example: Yoga, stretching exercises, or dynamic warm-ups.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

5. Body Composition
The proportion of fat mass to lean mass (muscles, bones, organs, and water) in the body.
Improved through balanced nutrition and regular exercise.

Skill-Related Components of Fitness

These are important for athletic performance and specific activities:

1. Agility
The ability to change direction quickly and efficiently.
Example: Dodging during sports like basketball or soccer.

2. Balance
The ability to maintain stability while stationary or moving.
Example: Yoga poses or balance beam exercises.

3. Coordination
The ability to use different body parts together smoothly and efficiently.
Example: Catching a ball or dribbling in basketball.

4. Power
The ability to exert maximum force quickly (a combination of strength and speed).
Example: Sprinting or jumping.

5. Reaction Time
The time taken to respond to a stimulus.
Example: Starting quickly in a race after hearing the starting signal.

6. Speed
The ability to move quickly across the ground or move limbs rapidly.
Example: Sprinting short distances.

Fig 1.4: Health and skill related fitness components

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

2. FOOD AND NUTRITION:

A. INTRODUCTION:
Food and nutrition are integral parts of our daily lives, influencing everything from energy levels to
overall health. Food provides the necessary nutrients the body needs to function, while nutrition is
the study of how these nutrients are utilized by the body. Together, they play a vital role in
maintaining health, supporting growth, preventing diseases, and enhancing quality of life.

Food is a source of energy and contains macronutrients (carbohydrates, proteins, fats) and
micronutrients (vitamins and minerals) that our bodies need for various functions. A balanced diet
ensures the intake of a variety of these nutrients in the right amounts.

Fig 1.5: Food and Nutrition

Nutrition, as a science, helps us understand how food interacts with our body systems. It focuses
on how we absorb, digest, and utilize nutrients to keep our organs and tissues healthy. It also
emphasizes the relationship between diet and chronic diseases like obesity, diabetes, heart
disease, and others.

Incorporating proper nutrition into everyday life can have a profound impact on health, mental
well-being, and longevity. This knowledge empowers individuals to make better food choices,
leading to healthier, more active lives.

B. DEFINITION:
Definition of Food:

Food is any substance consumed to provide energy, essential nutrients, and sustenance necessary
for growth, repair, and maintenance of the body. It includes macronutrients (carbohydrates,
proteins, and fats) and micronutrients (vitamins and minerals), as well as water. Food serves as the
foundation for human survival and well-being.

Definition of Nutrition:

Nutrition is the science of how the body processes and utilizes food and nutrients to sustain life,
promote growth, and maintain health. It encompasses the study of dietary habits, nutrient
functions, and the relationship between diet, health, and disease prevention.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

In essence:

Food is what we eat.

Nutrition is how our body uses what we eat.

Both are interrelated and essential for achieving optimal health and well-being.

Fig 1.6 Nutrition

C. NUTRIENTS OF FOOD:
The major nutrients in food are essential for maintaining health and supporting various bodily
functions.

These nutrients are classified into macronutrients and micronutrients.

1. Macronutrients:
These are nutrients required by the body in larger amounts to provide energy and support growth
and repair:

Carbohydrates
Function: The primary source of energy for the body, especially for the brain and muscles.
Sources: Grains (bread, rice, pasta), fruits, vegetables, legumes, and dairy.
Types:
Simple Carbohydrates (sugars) – Found in fruits, honey, and processed foods.
Complex Carbohydrates (starches and fibers) – Found in whole grains, legumes, and starchy
vegetables.

Proteins
Function: Essential for building and repairing tissues, making enzymes, and supporting immune
function.
Sources: Meat, fish, eggs, dairy
products, beans, lentils, nuts, and seeds.
Types:
Complete Proteins – Contain all
nine essential amino acids (e.g., animal-based proteins).
Incomplete Proteins – Lack one
or more essential amino acids (e.g., plant-based proteins).

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

Fats
Function: Provide long-term energy, support cell structure, protect organs, and aid in the
absorption of fat-soluble vitamins (A, D, E, K).
Sources: Oils, butter, avocados, nuts, seeds, fatty fish, and dairy.
Types:
Saturated Fats – Found in animal products and some plant oils.
Unsaturated Fats – Found in plant oils, nuts, and fatty fish.
Trans Fats – Found in processed foods and margarine (should be limited).

Fig 1.7: Major nutrients of food

2. Micronutrients:
These nutrients are needed in smaller amounts but are equally important for maintaining health.
They include vitamins and minerals that support a range of bodily functions:

Vitamins
Function: Help in energy production, immune function, wound healing, and bone health.
Sources: Fruits, vegetables, dairy, meat, eggs, and fortified foods.
Types:
Water-soluble Vitamins (e.g., Vitamin C, B-complex vitamins) – Essential for energy metabolism
and immune support.
Fat-soluble Vitamins (e.g., Vitamin A, D, E, K) – Important for vision, bone health, and antioxidant
protection.

Minerals
Function: Help with bone formation, fluid balance, nerve transmission, and muscle function.
Sources: Meat, dairy, grains, fruits, vegetables, and nuts.
Types:
Major Minerals (e.g., calcium, potassium, magnesium) – Needed in larger amounts for bone
health, muscle function, and electrolyte balance.
Trace Minerals (e.g., iron, zinc, iodine) – Required in smaller amounts but crucial for immune
function, red blood cell production, and metabolism.
3. Water
Function: Vital for hydration, digestion, temperature regulation, and the transport of nutrients.
Sources: Water, fruits, vegetables, and other liquids like tea and milk.
4. Fiber
Function: A type of carbohydrate that aids in digestion, supports healthy bowel movements, and
helps maintain blood sugar levels.
Sources: Whole grains, fruits, vegetables, legumes, and seeds.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

D.BENEFITS OF FOOD AND NUTRITION:

The importance of food and nutrition cannot be overstated, as they are essential for
maintaining overall health, preventing diseases, and supporting the body’s daily functions.
Proper nutrition plays a vital role in almost every aspect of physical and mental well-being.
Here are the key reasons why food and nutrition are crucial:

1. Provides Energy

Food is the primary source of energy for the body. The macronutrients—carbohydrates,
proteins, and fats—are broken down into usable energy. Carbohydrates provide immediate
energy, fats offer long-term energy storage, and proteins are important for growth and repair.
Proper nutrition ensures the body has enough energy to perform daily tasks and maintain
essential functions.

2. Supports Growth and Development

Nutrition is especially important for children, adolescents, and pregnant women. Essential
nutrients like proteins, vitamins, and minerals promote proper growth, development, and
tissue repair. Nutrients such as calcium and vitamin D are essential for bone development,
while iron and folic acid support blood health.

3. Boosts Immunity

Proper nutrition strengthens the immune system, helping the body fight infections and
illnesses. Vitamins (such as Vitamin C and Vitamin A), minerals (like zinc and selenium), and
antioxidants support immune function and help reduce the risk of diseases.

4. Enhances Physical Performance

For athletes and those who engage in regular physical activity, proper nutrition is crucial for
improving strength, endurance, and recovery. Proteins aid in muscle repair, carbohydrates fuel
intense activity, and fats provide sustained energy. Adequate hydration also helps optimize
physical performance.

5. Maintains Healthy Weight

A balanced diet helps maintain a healthy weight by providing the right amounts of nutrients
without excess calories. Proper nutrition supports weight management through portion
control, nutrient-dense food choices, and a balance of macronutrients.

6. Improves Digestion

Fiber-rich foods (such as fruits, vegetables, and whole grains) aid in digestion and help prevent
constipation. Fiber also supports a healthy gut microbiome, which plays a key role in overall
health, including immune function and mental well-being.

7. Supports Bone Health

Nutrients like calcium, vitamin D, and magnesium are vital for maintaining strong bones and
preventing bone-related diseases like osteoporosis. A diet rich in these nutrients, along with
regular physical activity, promotes bone density and strength.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

8. Enhances Skin Health

Good nutrition contributes to healthy, glowing skin. Nutrients like vitamins A, C, and E, along
with antioxidants, protect skin cells from damage and support collagen production, which
keeps the skin youthful and elastic.

9. Promotes Healthy Aging

Proper nutrition helps slow the aging process by supporting organ function, maintaining
muscle mass, and improving brain health. Nutrient-dense foods help older adults maintain
vitality, independence, and a good quality of life.

10. Improves Sleep Quality

Certain nutrients, such as magnesium and tryptophan, play a role in regulating sleep. A
balanced diet promotes better sleep patterns, leading to more restorative rest.

Fig 1.8: Benefits

E. BALANCED DIET:
A balanced diet is one that provides all the essential nutrients in the right proportions to maintain
health, support growth, and ensure proper body function. It involves consuming a variety of foods
from different food groups to ensure that the body gets the necessary nutrients—carbohydrates,
proteins, fats, vitamins, minerals, and water—required for optimal health. A balanced diet helps
maintain energy levels, supports immune function, aids in the prevention of diseases, and
promotes overall well-being.

Proportions of a Balanced Diet

A healthy, balanced diet generally follows a pattern similar to the "Plate Method":

Half of the plate: Filled with fruits and vegetables (with a variety of colours and types).

One-quarter of the plate: Contains lean proteins (such as poultry, fish, legumes, or tofu).

One-quarter of the plate: Includes whole grains (such as brown rice, quinoa, or whole wheat bread).

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

Healthy fats: Include small amounts of healthy fats like olive oil, avocado, or nuts.

Fig 1.9: Balanced diet

Why is a Balanced Diet Important?

1. Maintains Optimal Health: A balanced diet ensures the body receives all the essential nutrients
required for optimal function, energy levels, and overall well-being.

2. Prevents Nutrient Deficiencies: Consuming a variety of foods from all food groups helps prevent
deficiencies in vital nutrients, which can lead to health problems.

3. Supports Growth and Development: For children, teenagers, and pregnant women, proper
nutrition supports healthy growth, brain development, and proper fetal development.

4. Promotes Healthy Weight: A balanced diet, when combined with regular physical activity, helps
maintain a healthy weight by providing the right amount of calories and nutrients.

5. Reduces Disease Risk: A healthy diet reduces the risk of chronic conditions like heart disease,
diabetes, and high blood pressure, while also improving immune function and digestive health.

6. Improves Mood and Mental Health: Nutrient-rich foods contribute to mental well-being by
supporting brain function and reducing the risk of mood disorders like depression and anxiety.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

MODULE 02
GENERAL FITNESS AND COMPONENTS OF FITNESS

1. AGILITY – SHUTTLE RUN:

A.INTRODUCTION:
Agility is the ability to move quickly and easily, with coordination and control, while changing
direction or position of the body in response to external stimuli. It involves a combination of
speed, balance, coordination, and reaction time, allowing an individual to accelerate,
decelerate, and change directions efficiently.

In sports and physical fitness, agility is crucial for athletes who need to navigate fast-paced
environments, such as in soccer, basketball, tennis, or martial arts. It allows individuals to
maintain control while performing rapid movements, such as cutting, pivoting, or
dodging opponents.

Fig 2.1: Introduction

The shuttle run is a common physical fitness test and exercise that involves running back and
forth between two points, typically a set distance apart. It is used to measure speed, agility, and
cardiovascular endurance. Shuttle runs are popular in various sports and fitness programs due
to their ability to improve quickness, agility, and overall stamina.

The shuttle run is typically performed in various formats, depending on the fitness test or
training routine. In a standard shuttle run, participants sprint between two markers (often 10-

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

20 meters apart), touching each marker and then running back to the start. The exercise is done
repeatedly for a set time or number of sprints.

Fig 2.1 shows that, sir explained us about Shuttle Run and how it can be performed.

B. ABOUT AGILITY:
Agility is the ability to rapidly change direction, speed, or position of the body in response to
stimuli, with control and efficiency. It combines elements of speed, balance, coordination,
reaction time, and flexibility, and is essential in many sports and physical activities that require
quick movements and adjustments.

Agility allows individuals to move quickly and smoothly while maintaining proper posture and
control over their body.

Key Components of Agility:

1. Speed: The ability to move quickly from one point to another.

2. Balance: The capacity to maintain stability and control over the body while moving or
changing direction.

3. Coordination: The ability to synchronize the movement of different body parts effectively,
especially during complex motions.

4. Flexibility: The range of motion in joints, allowing efficient movement and greater agility.

5. Reaction Time: The speed at which an individual can respond to a stimulus, such as the
movement of an opponent or a ball in sports.

6. Strength: The power to generate force quickly, especially when accelerating or changing
direction.

Importance of Agility:

Sports Performance: Agility is a critical skill in many sports such as soccer, basketball, tennis,
and volleyball, where athletes need to react quickly, avoid opponents, and change direction
without losing balance or control.

Injury Prevention: Good agility reduces the risk of falls and injuries by improving balance and
stability during fast or unpredictable movements.

Physical Fitness: Agility drills help improve cardiovascular fitness, muscular endurance, and
coordination, contributing to overall physical health.

Everyday Activities: Agility can help in daily activities, like avoiding obstacles, navigating through
crowds, or making quick adjustments in the body while performing tasks.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

Agility Training:

Agility training is designed to enhance the ability to perform quick, precise movements. It
typically involves exercises that challenge speed, balance, coordination, and quick reflexes.

Common training drills include:

Cone Drills: Running in various patterns around cones to practice quick changes in direction.
Ladder Drills: Using an agility ladder to improve foot speed and coordination.
Shuttle Runs: Sprinting between markers placed at set distances to enhance speed and direction
changes.
Plyometric Exercises: Jumping, hopping, and bounding exercises that build explosive power,
which is essential for agility.

Examples of Agility in Sports:

Basketball: A player needs agility to dribble, pivot, change directions quickly, and react to the
movements of the opposing team.

Football: Agility is required for wide receivers to make sharp cuts, evade defenders, and
accelerate quickly after the catch.

Soccer: A soccer player uses agility to maneuver around opponents, control the ball while
dribbling, and react to the fast-paced nature of the game.

Tennis: Players rely on agility to move quickly across the court, change direction, and position
themselves for shots.

Improving Agility:

To improve agility, it's important to engage in exercises that promote speed, coordination, and
quick direction changes. Incorporating speed drills, reaction exercises, balance training, and
plyometrics into a workout routine will help develop agility over time.

C. BENEFITS OF SHUTTLE RUN:

The shuttle run offers numerous benefits, particularly for improving physical fitness and athletic
performance.

Here are the key advantages:

1. Improves Cardiovascular Endurance

Shuttle runs are a high-intensity exercise that boosts cardiovascular health. By engaging in
repeated short sprints, the heart and lungs work harder to supply oxygen to the muscles,
enhancing overall aerobic fitness.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

2. Enhances Agility and Quickness

The shuttle run requires frequent changes in direction, which improves agility, reaction time,
and overall coordination. This is especially beneficial for athletes in sports like soccer, basketball,
and tennis, where quick directional shifts are essential.

3. Boosts Speed and Acceleration

Shuttle runs train the body to accelerate quickly and sprint short distances at maximum speed.
This helps improve explosive speed, a critical component in sports requiring bursts of speed
over short distances.

4. Strengthens Leg Muscles

The rapid sprints, decelerations, and changes in direction target the lower body muscles,
especially the calves, quadriceps, hamstrings, and glutes. Over time, this strengthens the legs,
improving overall lower-body strength and performance.

5. Increases Mental Focus and Reflexes

Shuttle runs demand quick thinking and fast reflexes to start, stop, and change direction rapidly.
This mental aspect can improve an individual’s ability to focus and react quickly in high-pressure
situations, which is valuable both in sports and daily life.

6. Burns Calories and Aids in Weight Loss

Shuttle runs are an effective form of high-intensity interval training (HIIT), which burns a
significant number of calories in a short amount of time. This makes them an efficient exercise
for weight loss and fat burning.

7. Improves Coordination and Balance

Because the shuttle run involves alternating between running forward and stopping, turning,
and sprinting back, it requires a high level of coordination and balance. Over time, this helps to
improve overall body control and stability.

8. Increases Stamina and Endurance

By performing repeated sprints, shuttle runs improve both muscular and aerobic endurance.
This leads to better stamina, allowing individuals to sustain higher levels of physical exertion for
longer periods.

Fig 2.2: Shuttle Run

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

D.HOW TO PERFORM SHUTTLE RUN:

The shuttle run is a simple yet effective exercise that requires quick direction changes, bursts
of speed, and endurance.

Here's a step-by-step guide on how to perform the shuttle run:

1. Prepare the Space

Set up two markers (cones, lines, or other objects) 10 to 20 meters apart, depending on the length
of the shuttle run you want to perform.
Ensure there is enough space for you to run without obstacles.

2. Start Position
Stand at one end of the marked area, where you will start the shuttle run.
Make sure your body is in an athletic stance with your knees slightly bent, ready to spring into
action.

3. Sprint to the First Marker

Begin by sprinting toward the first marker as quickly as possible.
Focus on maintaining proper form: keep your chest upright, arms swinging naturally by your sides,
and take quick, powerful steps.

4. Touch or Cross the Marker

Upon reaching the first marker, touch it with your hand or simply cross over it, depending on the
rules of the shuttle run you're following.
Some variations require you to touch the ground or a specific point to ensure you fully reach the
marker.

Fig 2.3: Performing Shuttle Run

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5. Turn and Sprint Back

Immediately turn around and sprint back toward the starting point.
Make sure to pivot quickly on your feet, using your arms for balance and speed.

6. Repeat the Process

Continue sprinting back and forth between the two markers for the required number of repetitions
or until a set time limit is reached.
Maintain your speed and form throughout each run.

Fig 2.3 shows that, we performed the Shuttle Run in our collage we arranged sports cones in the
ground from start point to 15m and for other 15m which is finish point.

We ran from start point to 15m and returned to the start point again we ran from start point to
finish point of 30m and we returned to the start point.

If we finish this in 15sec then it can be considered as we are healthy.

This is how we performed the Shuttle Run.

Fig 2.4: Flexibility Run

Fig 2.4 shows that, we also performed the flexibility run which is also a shuttle run.

Fig 2.4 also shows that how we arranged the sport caps.

It helps us to analyse our flexibility and it also increases the flexibility if we practice it every day

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

2. FLEXIBILITY – SIT AND REACH:

A.INTRODUCTION:
Flexibility is the ability of a joint or series of joints to move through an entire range of motion
without discomfort or pain. It involves the lengthening of muscles and tendons, allowing the
body to perform various movements with ease. Flexibility is a key aspect of overall physical
fitness and plays a significant role in athletic performance, injury prevention, and overall body
health.

Key Points:

Flexibility is specific to each joint or muscle group.

It depends on the elasticity of muscles, tendons, and ligaments.
It is an essential component of a balanced fitness program, contributing to better posture,
balance, and coordination.

Flexibility is developed and maintained through regular stretching and mobility exercises, which
are important for maintaining joint health and improving overall movement efficiency.

The Sit and Reach test is a simple and widely used physical fitness test designed to assess
flexibility, particularly in the lower back and hamstrings. It is commonly used in schools, fitness
centers, and sports programs to evaluate an individual's flexibility and to monitor
improvements over time.

The test is straightforward: it involves sitting on the floor with legs extended straight and
reaching forward as far as possible, typically to measure the flexibility of the lower back and
hamstrings, which play a crucial role in posture, movement, and injury prevention.

The Sit and Reach test is an excellent way to gauge flexibility because it doesn't require
specialized equipment or advanced skills, making it accessible to people of all ages and fitness
levels. It can also serve as an indicator of overall physical health and is often included as part of
fitness assessments.

The Sit and Reach test is a common physical fitness test used to measure flexibility, particularly
in the lower back and hamstrings. It is a simple and effective way to assess the flexibility of the
spine, hips, and legs. The test is widely used in schools, fitness centers, and sports programs to
evaluate overall flexibility and to track improvements in flexibility over time.

B. ABOUT FLEXIBILITY:
Flexibility refers to the ability of a muscle or joint to move through its full range of motion (ROM)
without discomfort. It is a key component of physical fitness and is crucial for maintaining
mobility, preventing injuries, and enhancing performance in many activities and sports.
Flexibility involves the elongation and stretching of muscles and connective tissues (such as
tendons and ligaments), which helps improve overall body movement and posture.

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Types of Flexibility:

1. Static Flexibility: The ability to hold a stretch or achieve a certain range of motion without
movement. For example, touching your toes and holding the position.

2. Dynamic Flexibility: The ability to move a joint or muscle through its range of motion while
in motion. This type of flexibility is important for activities that require movement, such as
running or dancing.

Factors Affecting Flexibility:

Age: Flexibility tends to decrease with age as muscles and tendons lose elasticity.

Gender: Women generally have greater flexibility than men due to differences in muscle and
tendon structure.

Genetics: Genetic factors play a role in determining the natural range of motion and flexibility
of an individual’s joints.

Activity Level: Regular physical activity, especially stretching, can improve flexibility. Sedentary
individuals are often less flexible.

Temperature: Warmer muscles are more flexible than cold muscles. That’s why warming up
before stretching is important.

Injury or Health Conditions: Previous injuries or conditions like arthritis can limit flexibility by
affecting the joints or muscles.

Importance of Flexibility:

1. Injury Prevention: Flexible muscles and joints are less likely to experience strains, sprains,
or tears, as they can stretch and move more freely. It helps reduce muscle tightness and
discomfort.

2. Improved Performance: Flexibility can enhance athletic performance by enabling a wider

range of movement and improving posture.

3. Enhanced Posture: Maintaining flexibility in muscles and joints helps to keep the body
aligned, reducing strain on the spine and improving overall posture.

4. Better Circulation: Regular stretching increases blood flow to muscles and joints, which can
improve circulation and reduce muscle soreness.

5. Reduced Muscle Tension: Flexibility exercises help to alleviate tightness and stiffness in
muscles, promoting relaxation and reducing muscle fatigue.

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Flexibility Training Techniques:

1. Static Stretching: Involves holding a stretch for 20-30 seconds or longer. It is typically done
after a workout to improve flexibility and relax muscles.
Example: Hamstring stretch, quadriceps stretch, calf stretch.

2. Dynamic Stretching: Involves controlled, smooth movements that take a joint or muscle
through its full range of motion. This type of stretching is often used as a warm-up before
physical activity.
Example: Leg swings, arm circles, walking lunges.

3. PNF (Proprioceptive Neuromuscular Facilitation) Stretching: A technique that involves

stretching a muscle while contracting it to increase flexibility and strength. It often requires a
partner or a trainer.
Example: Partner-assisted hamstring stretch.

4. Active Stretching: Involves holding a stretch using the strength of the muscles (without
external support). It helps build strength and flexibility at the same time.
Example: Lifting the leg and holding it up without assistance.

Benefits of Flexibility:

1. Improved Range of Motion: Flexibility training helps maintain or increase the range of
motion in joints, which is vital for normal functional movement.

2. Reduced Muscle Soreness: Stretching after exercise can help prevent stiffness and reduce
muscle soreness.

3. Stress Relief: Stretching exercises promote relaxation by reducing muscle tension, which can
lower stress levels.

4. Better Balance and Coordination: Flexibility helps the body maintain its balance, particularly
when performing dynamic movements.

How to Improve Flexibility:

Consistency: Regular practice of stretching exercises (2-3 times a week) is essential to improve
and maintain flexibility.

Proper Technique: Focus on technique to avoid overstretching or causing injury. Stretch gently
and never force the body into a position.

Warm-up: Perform dynamic stretching or gentle movement to warm up muscles before

attempting more intense stretching.

Cool Down: After exercise, static stretching can help relax muscles and increase flexibility over
time.

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C. BENEFITS OF SIT AND REACH:

The Sit and Reach test is more than just a flexibility assessment; it offers several key benefits for
individuals seeking to improve their physical health and fitness. Some of the main benefits
include:

1. Measures Flexibility:
The primary benefit of the Sit and Reach test is that it provides a simple, effective way to
measure the flexibility of the lower back and hamstrings, two areas crucial for maintaining
overall mobility and functional movement.

2. Helps Prevent Injuries:

Good flexibility in the lower back and legs reduces the risk of injuries such as muscle strains and
sprains. By improving flexibility, individuals are less likely to experience tightness or discomfort
that can lead to injury, especially during physical activities like running, lifting, or bending.

3. Improves Posture:
Tight hamstrings and a stiff lower back can lead to poor posture. Regular stretching to improve
flexibility, as assessed by the Sit and Reach test, can help maintain proper spinal alignment,
reducing strain on the back and improving overall posture.

4. Enhances Athletic Performance:

Flexibility is a key component of many sports and physical activities. The Sit and Reach test helps
identify areas where flexibility can be improved to enhance performance in activities that
require quick movements, stretching, or bending.

Fig 2.5: method to perform Sit and Reach

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5. Tracks Progress:
By regularly performing the Sit and Reach test, individuals can track their improvements in
flexibility over time. This helps to maintain motivation and gauge the effectiveness of stretching
or flexibility programs.

6. Promotes Better Circulation:

Stretching exercises, such as those involved in the Sit and Reach test, help to increase blood
flow to the muscles and tendons. This improved circulation can help reduce muscle stiffness
and promote recovery after physical activity.

7. Increases Range of Motion:

Regular practice of flexibility exercises, as assessed by the Sit and Reach test, can increase the
range of motion in the hips, back, and legs. This allows for better movement efficiency and
reduces limitations in daily activities.

8. Stress Relief and Relaxation:

Stretching, including the actions involved in the Sit and Reach test, can promote relaxation and
stress relief by lengthening tight muscles and easing tension, contributing to a sense of well-
being.

D.HOW TO PERFORM SIT AND REACH:

The Sit and Reach test is a simple and effective way to assess flexibility, particularly in the lower
back and hamstrings.

Here's how to perform it properly:

1. Prepare the Space:

Find a flat surface, such as a floor or mat, where you can sit comfortably.
You will need a Sit and Reach box (optional) or a ruler/tape measure to measure the distance
reached.

2. Position Yourself:
Sit down on the floor with your legs extended straight out in front of you.
Keep your feet flat against a box or a wall, with your legs straight and hip-width apart.
Flex your feet (toes pointing up) and ensure they are aligned with your hips.

3. Starting Position:
Sit up straight with your back fully extended (no slouching) and your arms extended in front of you.
Place one hand on top of the other, with palms facing down.

4. Perform the Reach:

Slowly reach forward with both hands, keeping your legs straight. Try to reach as far as you can
toward your toes without bending your knees.
Keep your back flat and try not to round your spine as you reach forward.
The key is to move slowly and steadily, without jerking or forcing yourself too hard.

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5. Hold the Position:

Once you reach your maximum point, hold the position for a moment (about 1-2 seconds) to allow
for accurate measurement.
If you can, try to touch your toes or go beyond them.

6. Measure the Distance:

If you're using a Sit and Reach box, the distance you reach will be recorded on the box's scale.
If you don’t have a box, measure the distance from your fingertips to your toes using a tape measure
or ruler.

7. Record Your Score:

The distance reached beyond your toes (or the maximum point you can reach) will be your score.
If you can't reach your toes, the score will be recorded as a negative number based on how far you
are from your toes.

Fig 2.6: Sit and reach

Fig 2.6 shows that, we performed the Sit and Reach in our collage.

Sir arranged us the table and the measurement to measure how long we bend

We sat and we bend according to the rules mentioned in Fig 2.5, we also measured how long we
bent as shown in the Fig 2.6.

This helps us for our flexibility text and also to increase the flexibility by practicing it every day.

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3. CARDIOVASCULAR ENDURANCE – HARVAD STEP TEST:

A. INTRODUCTION:
The Harvard Step Test is a simple and effective method used to assess cardiovascular fitness and
endurance. Developed by Dr. Thomas Rose and his colleagues at Harvard University in the 1940s,
the test evaluates how efficiently the heart and lungs respond to physical activity. It is widely used
in physical education settings, fitness evaluations, and clinical assessments.

The test involves stepping up and down on a platform or step at a specific rate for a set duration,
followed by a recovery period where heart rate is measured. The recovery rate of the heart is used
as an indicator of an individual’s cardiovascular fitness. The Harvard Step Test is often used because
it is easy to administer, requires minimal equipment, and provides valuable insights into an
individual's aerobic capacity and endurance.

Cardiovascular endurance refers to the ability of the heart, lungs, and circulatory system to supply
oxygen and nutrients to the muscles during sustained physical activity. It is an essential aspect of
overall fitness that enables individuals to perform aerobic activities, such as running, cycling,
swimming, or walking, for extended periods without fatigue.

In sports, cardiovascular endurance refers to the ability of an athlete's heart, lungs, and circulatory
system to efficiently supply oxygen to the muscles during prolonged physical exertion or aerobic
activity. This endurance is crucial for athletes involved in endurance-based sports like running,
cycling, swimming, and soccer, where sustained energy output over long periods is required. High
cardiovascular endurance allows athletes to perform at a high intensity for extended periods
without fatigue, recover more quickly from strenuous activity, and maintain performance levels
throughout their competition or training.

B. ABOUT CARDIOVASCULAR ENDURANCE:

Cardiovascular endurance is a vital aspect of overall fitness and refers to the ability of the heart,
lungs, and blood vessels to work efficiently together to supply oxygen-rich blood to muscles during
prolonged physical activity.

It is often considered a key component of aerobic fitness and is crucial for athletes, fitness
enthusiasts, and anyone seeking to maintain overall health and stamina.

Key Components Involved in Cardiovascular Endurance:

1. Heart: A strong, efficient heart pumps blood more effectively, circulating oxygen throughout the
body.

2. Lungs: Healthy lungs improve the intake of oxygen and expel carbon dioxide, allowing better
oxygen delivery to the bloodstream.

3. Blood Vessels: The circulatory system (arteries and veins) transports oxygenated blood to the
muscles, and waste products like carbon dioxide are carried away.

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Benefits of Cardiovascular Endurance:

1. Improved Heart Health: Regular cardiovascular exercise strengthens the heart, lowering the risk
of heart disease, high blood pressure, and stroke.

2. Increased Stamina and Energy Levels: High cardiovascular endurance allows individuals to
perform physical activities for extended periods without feeling fatigued.

3. Enhanced Performance: Athletes with better cardiovascular endurance can perform better in
endurance-based sports, maintaining high energy levels throughout the event.

4. Efficient Oxygen Use: It improves the body’s ability to use oxygen more efficiently, meaning less
fatigue and more energy during physical activities.

5. Weight Management: Cardiovascular exercises are effective in burning calories, which helps with
weight loss and maintaining a healthy weight.

6. Reduced Risk of Chronic Diseases: Regular cardiovascular activity lowers the risk of diseases such
as diabetes, high cholesterol, and obesity.

7. Improved Mental Health: Cardiovascular exercise releases endorphins, which can improve mood,
reduce stress, and decrease symptoms of anxiety and depression.

Examples of Cardiovascular Activities:

Running: Whether it's jogging or sprinting, running is one of the most common ways to build
cardiovascular endurance.

Cycling: Both outdoor cycling and stationary cycling strengthen the cardiovascular system.

Swimming: A full-body workout that builds endurance and improves lung capacity.

Walking: Even moderate-paced walking can improve cardiovascular health.

Rowing: A low-impact activity that works the entire body while boosting cardiovascular fitness.

Dancing: Aerobic dance or activities like Zumba help maintain cardiovascular endurance.

How to Improve Cardiovascular Endurance:

1. Consistency: Engage in regular aerobic exercises, aiming for at least 150 minutes of moderate-
intensity or 75 minutes of vigorous-intensity activity per week.

2. Intensity: Gradually increase the intensity and duration of your workouts to challenge your
cardiovascular system and stimulate improvement.

3. Progressive Overload: Just as with strength training, increasing the difficulty of your
cardiovascular exercise (by increasing speed, duration, or intensity) will help improve endurance
over time.

4. Variety: Incorporate a mix of different cardiovascular activities to keep workouts interesting and
work different muscle groups.

5. Recovery: Allow adequate rest between intense sessions to let your heart and muscles recover
and adapt to the exercise.

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C. BENEFITS OF HARVAD STEP TEST:

The Harvard Step Test offers several benefits, making it a valuable tool for assessing cardiovascular
fitness and endurance.

Here are some key benefits of using the Harvard Step Test:

1. Measures Cardiovascular Fitness:

The test is an excellent indicator of cardiovascular endurance. It evaluates the heart's efficiency in
pumping blood and oxygen during and after physical exertion, helping to determine overall aerobic
fitness.

2. Simple and Cost-Effective:

Unlike many advanced fitness tests, the Harvard Step Test requires minimal equipment—a step or
platform and a stopwatch. This makes it an affordable and accessible option for fitness assessments
in various settings like schools, fitness centers, and clinics.

3. Easy to Administer:

The test is easy to set up and perform, making it suitable for a wide range of individuals, including
athletes, students, and people of varying fitness levels. It requires little to no technical expertise to
administer.

4. Provides Insight into Recovery Rate:

By measuring how quickly the heart rate returns to normal after exercise (recovery heart rate), the
Harvard Step Test provides valuable information about an individual's heart health and aerobic
recovery capacity. A quicker recovery rate generally indicates better cardiovascular fitness.

Fig 2.7: Harvard steps method

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5. Helps Track Progress:

The Harvard Step Test can be repeated over time to monitor changes in cardiovascular fitness.
Tracking heart rate recovery and performance improvements can help individuals and trainers
gauge the effectiveness of fitness programs or training regimens.

6. Useful for Screening Cardiovascular Health:

It is commonly used as a screening tool to assess general cardiovascular health, particularly in

individuals who are beginning an exercise program or need to evaluate their baseline fitness level.

7. Low Impact:

The test involves moderate-intensity activity (stepping), making it relatively low-impact compared
to running or high-intensity interval training. This makes it suitable for people with joint concerns
or those new to exercise.

8. Quick and Efficient:

The Harvard Step Test is completed in a short period, typically around 5 minutes of stepping
followed by a short recovery period. It is efficient for individuals with limited time but still looking
to assess cardiovascular fitness.

D. HOW TO PERFORM HARVARD STEP TEST:

The Harvard Step Test is a simple yet effective method for assessing cardiovascular fitness.

Here is a step-by-step guide on how to perform the test:

Equipment Needed:

Step or platform: A stable surface that is 20 inches (50.8 cm) high.

Stopwatch: To time the duration of the test and recovery periods.
Heart rate monitor (optional): To track heart rate more accurately (can be measured manually by
counting pulse).
Pen and paper: For recording results.

Step-by-Step Instructions:

1. Preparation:
Select a proper step: Ensure that the platform is sturdy and at a height of 20 inches for men, and
16 inches for women.
Warm-up: It’s important to warm up with some light aerobic activity (such as walking or jogging)
for 5-10 minutes to prevent injury.

2. Step-Up Phase:
Positioning: Stand in front of the step with feet shoulder-width apart.
Stepping Pattern: The subject should step up onto the platform with their right foot first, then the
left foot, followed by stepping down with the right foot and then the left foot.
Pace: The stepping rate should be 30 steps per minute (a cadence of 2 steps per second). This can
be measured using a metronome or by timing with a stopwatch (approximately 2 seconds per step).
Duration: Continue stepping up and down for 5 minutes or until exhaustion.

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3. Post-Exercise Heart Rate Measurement:

Stop the test: After 5 minutes, stop stepping.
Measure heart rate: Immediately measure the heart rate (in beats per minute) at the 1st, 2nd, and
3rd minute after finishing the test. This can be done by counting the pulse at the wrist or neck.
Count the heartbeats for 15 seconds and multiply by 4 to get the beats per minute (bpm).
Record the heart rate at each minute of recovery.

5. Interpret the Results:

Fitness Index Score:
Excellent: Above 90
Good: 80–89
Average: 65–79
Below Average: Below 65

Fig 2.8: Harvard steps

Fig 2.8 shows that, we performed the Harvard steps in our collage with the guidance of Ramesh sir,
Sir thought us how to perform and how to practice.

Sir also told us about Harvard step advantages, it is helpful for the good blood circulations which is
related to the cardiovascular.

We followed the same rules which mentioned above in the Fig 2.7.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

MODULE 03
SPECIFIC GAME
1. ATHLETICS:
A.INTRODUCTION:

Athletics is a collection of sports events that involve running, jumping, throwing, and walking.
It is one of the most fundamental and widespread forms of physical activity, with its origins
tracing back to ancient civilizations, especially in the context of the Olympic Games in ancient
Greece. The sport encompasses a variety of events that test an individual’s physical abilities,
including strength, speed, endurance, and agility.

It is one of the oldest forms of sport and includes a variety of events that test an individual's
athletic ability in different ways. These events are primarily divided into track and field, road
running, cross-country running, and race walking.

Athletics can be traced back to ancient civilizations, most notably the ancient Greeks, where the
Olympic Games originated. Today, athletics is practiced worldwide, both recreationally and
competitively, by people of all ages and skill levels.

Athletics is practiced worldwide, at all levels from recreational to elite, and is recognized for its
inclusivity, where individuals of all ages, backgrounds, and abilities can participate. The
competitive nature of athletics has led to its prominence in global events such as the Olympic
Games, World Championships, and various regional competitions.

B. ABOUT ATHLETHICS:
Key Disciplines of Athletics:

1. Track Events:

Sprints: Short-distance races such as the 100m, 200m, and 400m. These races focus on speed
and explosive power.

Middle-Distance: Includes races like the 800m and 1500m which require a balance of speed and
endurance.

Long-Distance: Races such as the 5000m and 10,000m, testing an athlete's stamina and
endurance.

Hurdles: Races like the 110m hurdles (men) and 100m hurdles (women), where athletes must
clear hurdles while running.

Relay Races: Teams of four runners each run a segment of the race and pass a baton to the next
runner, e.g., 4x100m or 4x400m.

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2. Field Events:

Jumping:

Long Jump: Athletes run down a track and jump as far as possible into a sandpit.
High Jump: Athletes leap over a horizontal bar set at various heights without touching it.
Pole Vault: Athletes use a pole to vault over a high bar.
Triple Jump: A combination of a hop, step, and jump to cover maximum distance.

Throwing:

Shot Put: Athletes throw a heavy spherical object (shot) for distance.
Discus Throw: A circular object (discus) is thrown for maximum distance.
Javelin Throw: Athletes throw a spear-like object (javelin) for distance.
Hammer Throw: Athletes throw a heavy weight (hammer) attached to a handle for distance.

3. Road Events:

Marathons: Long-distance road races of 42.195 kilometers (26.2 miles).

Half-Marathons: Road races that cover 21.097 kilometers.
Other Road Races: Races of various distances, including 5K and 10K, held on city streets.

4. Race Walking:

A disciplined walking event where competitors must maintain contact with the ground at all
times, with one leg straightened as the other moves forward.

5. Cross-Country Running:

Races that take place on natural terrains such as grass, mud, and trails, typically held outdoors
in a more rugged environment.

C. IMPORTANCE:
Athletics plays a vital role in promoting physical health, mental well-being, social interaction,
and personal growth. It is a foundational sport encompassing running, jumping, throwing, and
walking, which are essential physical activities that improve overall fitness and performance.

1. Physical Benefits:
Improved Fitness: Athletics enhances cardiovascular health, builds strength, boosts endurance,
and improves flexibility.
Weight Management: Regular participation in athletics helps maintain a healthy weight by
burning calories and boosting metabolism.
Better Coordination and Agility: Events such as hurdles, sprints, and jumping improve body
coordination, balance, and agility.

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2. Mental Benefits:
Stress Reduction: Physical activity in athletics releases endorphins, which reduce stress and
improve mood.
Focus and Discipline: Training for athletic events requires goal setting, time management, and
commitment, which improve mental focus and discipline.
Resilience and Confidence: Overcoming challenges in athletics builds resilience, self-esteem,
and confidence.

3. Social Benefits:
Teamwork and Collaboration: Relay races and team competitions foster teamwork and the
ability to collaborate with others.
Sportsmanship: Athletics teaches respect for opponents, officials, and the rules of the game,
promoting ethical behaviour.
Community Engagement: Athletic events bring communities together and encourage
participation and support from diverse groups.

4. Educational and Professional Growth:

Skill Development: Athletics builds skills such as leadership, decision-making, and strategic
thinking.
Scholarships and Careers: Excelling in athletics can lead to scholarships and career opportunities
in sports and related fields.

5.Global Unity and Representation:

Cultural Exchange: Athletics is a universal sport that transcends cultural and geographical
boundaries, fostering unity and mutual respect.
National Pride: Representing one’s country in athletic events promotes a sense of pride and
patriotism.

Fig 3.1: ATHLETICS

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D.FIELD EVENTS – THROWS:

a. SHOT-PUT:

1. INTRODUCTION:

Shot Put is a field event in athletics where athletes throw a heavy spherical object called the
"shot" as far as possible. It is one of the oldest and most prestigious events in track and
field, included in major competitions such as the Olympic Games, World Championships,
and National Championships.

The primary goal of shot put is to demonstrate strength, power, and technique as the athlete
must push (not throw) the shot with a combination of body movements, including leg drive,
core rotation, and arm strength. The event tests an individual’s strength, coordination, and
technique. Unlike other throwing events such as the javelin or discus, shot put focuses more
on power and technique than on distance.

2. MARKING:

Marking a shot-put field accurately is essential for ensuring fair competition and adherence
to official regulations.

Below is a step-by-step guide to marking a shot-put field.

Materials Needed:

1. Measuring tape (preferably long, up to 50 meters)

2. Chalk, paint, or lime powder (for marking lines)
3. String or rope
4. Stakes or flags (for marking key points)
5. Protractor or sector angle template
6. Ground marking tools (e.g., spray paint or field marker)

Steps to Mark the Shot Put Field:

1. Prepare the Throwing Circle:

Diameter: Draw a circle with a diameter of 2.135 meters (7 feet).
Mark the center of the circle, which will serve as the starting point for measurements.
Install the toe board (1.21 meters long, 10 cm high) at the front of the circle, facing the
throwing sector.

2. Define the Throwing Sector:

The throwing sector is a cone-shaped area originating from the center of the throwing circle
and extending outward.
Sector Angle: The sector must have an angle of 34.92°.

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Steps to Mark the Sector:

1. From the center of the circle, use a protractor or angle calculator to measure 17.46° on
either side of a centreline.
2. Use stakes or flags to mark the two edges of the sector at a distance (e.g., 30 meters from
the center).
3. Connect the sector edges with chalk, paint, or lime powder, ensuring the lines are straight.

Measure and Mark the Distance Lines:

Use a measuring tape to draw distance lines across the sector at regular intervals (e.g., every
1 or 2 meters).
These lines should be perpendicular to the centerline of the throwing sector.
Label the distance lines clearly for easy visibility during competitions.

Ensure Proper Dimensions:

Sector Length: The throwing sector typically extends to a length of 40-50 meters, depending
on the competition.
Sector Width: The width increases as the sector extends outward, following the 34.92°
angle.

Key Points to Remember:

1. The circle and sector lines should be clear and easy to see.
2. The sector angle (34.92°) must be precise for fair competition.
3. Ensure that all markings are durable if the field will be used for multiple events.
4. Check all measurements for accuracy before the event begins.

Fig 3.2: Field preparation

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Fig 3.2 shows that, Sir prepared and thought us how to prepare and how to mark a field for
the shot-put with every rule and the measurements mentioned above.

3. HOW TO PERFORM SHOT-PUT:

The shot put is a field event in athletics that requires a combination of strength, technique,
and precision.

Below is a step-by-step guide on how to perform the shot put effectively:

1. Equipment and Setup:

Shot: A heavy spherical object made of metal.

Men’s Weight: 7.26 kg (16 lbs).
Women’s Weight: 4 kg (8.8 lbs).
Circle: A 7-foot (2.135 meters) diameter circle from which the throw is performed.
Sector: The shot must land within a marked sector of 34.92° from the circle.

2. Starting Position:

Grip the Shot: Place the shot at the base of your fingers (not the palm) for better control.
Spread your fingers around the shot, supporting it with your thumb.
Placement on Neck: Hold the shot close to your neck under your chin, with your palm facing
upwards. Ensure the elbow is parallel to the ground.
Stance:
Stand at the back of the circle with your feet shoulder-width apart.
Turn sideways so that your non-dominant side faces the target direction.

3. The Throwing Techniques:

There are two main techniques used in shot put:

A. Glide Technique:

1. Setup:
Start at the back of the circle in a crouched position.
Keep your weight on your back foot and your body low.

2. Glide:
Push off with your back leg and slide backward across the circle while keeping the shot close
to your neck.
Land with your back foot near the center of the circle and your front foot near the edge,
pointing toward the sector.

3. Delivery:
Rotate your hips and shoulders towards the target.
Extend your arm and push the shot in a straight, upward motion.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

B. Spin Technique:

1. Setup:
Stand at the back of the circle, similar to the glide technique.

2. Spin:
Rotate your body 360° within the circle while maintaining balance and keeping the shot
close to your neck.
Land in the power position (back foot at the center, front foot near the edge).

3. Delivery:
Release the shot with the same upward, pushing motion.

4. The Release:
Body Alignment: Rotate your hips and shoulders forward while keeping the shot close to
your neck until the last moment.
Push, Don’t Throw: Extend your arm fully and push the shot away from your neck in an
upward and outward direction.
Angle of Release: Aim for an optimal release angle of approximately 40° to 45° for maximum
distance.

5. Follow-Through:
After releasing the shot, let your arm continue the motion naturally, and keep your balance.
Ensure your feet remain inside the circle; stepping out will result in a foul throw.

6. Measuring the Throw:

The throw is measured from the edge of the circle closest to the point where the shot first
lands.
The throw is valid only if the shot lands within the marked sector and the athlete remains
inside the circle until the shot has landed.

Fig 3.3: teaching technique

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

Fig 3.3 shows that, our sir showed and thought us how to throw the shot-put also he thought
us the rules to follow while performing.

Fig 3.4: performing shot-put

Fig 3.4 shows that, we performed shot-put after the guidance from our sir with all the
rules he mentioned and the technique he thought us.

b. DISCUS THROW:

1. INTRODUCTION:
The discus throw is a track and field event in which athletes throw a heavy, flat, circular
object called a discus as far as possible. It is one of the oldest athletic events, with roots
dating back to ancient Greece, where it was a central part of the Olympic Games.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

The discus throw is a classic track and field event that requires athletes to throw a heavy,
disc-shaped object (discus) as far as possible. This event combines strength, technique, and
precision, making it a test of both physical and mental skill.

Discus throw has its origins in ancient Greece, where it was a prominent event in the
Olympic Games, symbolizing athleticism and grace. Today, it is a key component of modern
athletics, featured in school, collegiate, national, and international competitions, including
the Olympic Games and World Athletics Championships.

2. MARKING:
Marking the field for the discus throw involves precise measurements to ensure the throw
area complies with official standards.

Here’s a step-by-step guide on how to mark the discus throw field:

1. Mark the Throwing Circle

The throwing circle is where the athlete performs the throw. It needs to be clearly marked
with a diameter of 2.5 meters (8.2 feet).
Materials Needed: Measuring tape, chalk, paint, or field marking tools.

Steps:

1. Measure the Center: Identify the center point where the circle will be located. This should
be on flat, level ground.

2. Draw the Circle: Use a measuring tape to mark out a radius of 1.25 meters from the center
point (half of the 2.5-meter diameter).

3. Mark the Circle: Use chalk or paint to draw a circle with a 2.5-meter diameter.

4. Install the Toe Board: Place the toe board at the front of the circle. It should be 1.21
meters long and 10 cm high, angled towards the center of the circle.

2. Mark the Throwing Sector

The throwing sector is the area where the discus must land. It is a 34.92° sector (a cone)
that originates from the center of the throwing circle.
Materials Needed: Protractor, stakes, measuring tape, string, chalk, or paint.

Steps:

1. Find the Angle: Use a protractor or angle calculator to measure an angle of 34.92° from
the center of the circle.

2. Place Stakes: Place stakes or flags at the 34.92° angle, at a distance of about 30-50 meters
from the center of the throwing circle. These stakes will mark the outer boundary of the
sector.
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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

3. Mark the Sector: Use string or rope to connect the stakes back to the center of the circle,
forming straight lines. Mark these lines clearly with chalk or paint.

4. Check the Angle: Ensure the lines form a 34.92° sector that accurately represents the
throwing area.

3. Mark Distance Lines

Distance lines should be marked along the sector to measure the throw.
Materials Needed: Measuring tape, chalk, or paint.

Steps:

1. Find the Angle: Use a protractor or angle calculator to measure an angle of 34.92° from
the center of the circle.

2. Place Stakes: Place stakes or flags at the 34.92° angle, at a distance of about 30-50 meters
from the center of the throwing circle. These stakes will mark the outer boundary of the
sector.

3. Mark the Sector: Use string or rope to connect the stakes back to the center of the circle,
forming straight lines. Mark these lines clearly with chalk or paint.

4. Check the Angle: Ensure the lines form a 34.92° sector that accurately represents the
throwing area.

Fig 3.5: Marking

Fig 3.5 shows that, Sir thought us how to mark for the discus throw. Based on the measurement rules.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

4. Mark Distance Lines

Distance lines should be marked along the sector to measure the throw.
Materials Needed: Measuring tape, chalk, or paint.

Steps:

1. Measure Distances: Use the measuring tape to measure the distance from the center of
the throwing circle. Mark distances (e.g., every 1 or 2 meters) along the sector lines.

2. Mark Each Distance: Draw lines perpendicular to the sector lines at each of the measured
distances, ensuring clear visibility.

5. Safety and Visibility

Make sure the markings are clear and visible to athletes, officials, and spectators.
Bright Markers: Use bright chalk, paint, or lime to make the sector lines and distance
markers stand out.
Post-Event Check: After the field is marked, inspect the area to ensure the lines are accurate,
the throwing circle is intact, and the sector lines are correctly drawn.

Fig 3.6: Teaching technique

Fig 3.6 shows that, sir thought us the techniques how to throw correctly.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

3. HOW TO PERFORM DISCUS THROW:

The discus throw is a technical event that requires a combination of strength, balance, and
precision.

Here’s a step-by-step guide on how to perform the discus throw effectively:

1. Equipment Preparation

Discus Grip: Hold the discus in your throwing hand with the fingers evenly spread along the
rim. The edge of the discus should rest on your fingertips, not in your palm.

Weight:
Men's Discus: Weighs 2 kg (4.4 lbs).
Women's Discus: Weighs 1 kg (2.2 lbs).

Dimensions: The discus has a diameter of:

Men's: 22 cm (8.66 inches)
Women's: 18 cm (7.08 inches)

Stance in the Circle: Stand in the throwing circle with feet shoulder-width apart and knees
slightly bent. Your back should face the throwing sector.

2. Wind-Up

Rotate the discus in your hand to feel the weight and balance.
Extend your throwing arm backward and slightly upward while the opposite arm points
toward the front of the sector to maintain balance.
Rotate your torso slightly to build tension in your core.

3. Initial Rotation (Power Position)

Start turning your body by pivoting on your back foot while keeping your knees bent and
your weight low.
Rotate your hips and shoulders together, generating torque and building momentum.
Keep the discus arm extended, and your other arm acts as a guide for balance.

4. Full Rotation

Pivot your body around your non-throwing foot while maintaining balance within the circle.
Transfer your weight from your back foot to your front foot as you continue the spin.
Ensure that your body remains upright, and keep your eyes focused on the sector.

5. Release

Release the discus at an angle of approximately 35–40 degrees for optimal flight.
Snap your wrist at the moment of release to give the discus spin, which stabilizes its flight.
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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

Follow through by allowing your throwing arm to extend naturally, and let your body
continue rotating slightly after the release.

Fig 3.7: performing discus throw

Fig 3.7 shows that, we performed discus throw based on the guidance of our sir thought us
in the Fig 3.6

6. Post-Throw Follow-Through

After releasing the discus, stay within the circle until it lands. Stepping outside the circle
before the discus lands will result in a foul throw.
Watch the discus to ensure it lands within the marked sector.

c. JAVELIN THROW:

1. INTRODUCTION:
The javelin throw is a track and field event where athletes throw a spear-like object called a
javelin for distance. It combines strength, speed, and technique, requiring athletes to excel
in both upper and lower body coordination. The javelin is thrown from a runway and must
land within a marked sector to be measured for distance.

The javelin throw has ancient origins, dating back to the Greek and Roman civilizations,
where it was used as a hunting and military weapon. It became an official event in the
modern Olympic Games in 1908 for men and in 1932 for women.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

Javelin is a key event in track and field competitions, including the Olympic Games, World
Championships, and various national and regional tournaments. Athletes must master
specific throwing techniques, including the grip, run-up, and release angles, to compete at
the highest levels.

2. MARKING:

Marking the field for a javelin throw is crucial to ensure proper measurements, safety, and
compliance with competition standards.

Here’s how to mark the field for a javelin throw:

1. The Runway (Approach Area)

The runway is the area where the athlete runs before throwing the javelin. The runway
should be marked with clear lines to ensure that athletes stay within the required area.

Men's Javelin: Weighs 800 grams and is about 2.6 to 2.7 meters long.
Women's Javelin: Weighs 600 grams and is about 2.2 to 2.3 meters long.
Length: The runway should be 30 meters long (standard for most competitions).
Width: It should be at least 4 meters wide to allow athletes sufficient space for their
approach.
Marking the Runway: Use white lines or paint to mark the edges of the runway. These lines
should be straight and parallel to each other.

2. Throwing Sector (Landing Area)

The javelin must land within a designated sector, which is a 29-degree angle sector. This is
the area where the javelin must land for it to be measured.

Angle: The sector forms a 29-degree angle from the center of the throwing line.
Length: The sector should extend at least 60 meters or more, depending on the competition
rules.
Marking the Sector:
Place two lines at a 29-degree angle to each other. These lines should meet at the throwing
line.

Use chalk or paint to mark these lines clearly on the ground.

The lines should be long enough to extend beyond the expected throwing distance.

3. Throwing Line (Foul Line)

The throwing line is where the athlete begins their throw. The athlete must release the
javelin behind this line.

Position: The throwing line is located at the beginning of the runway (the start of the 30-
meter approach area).

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

Marking: The throwing line is typically marked by a solid white line or tape, which is clearly
visible. This line should be parallel to the edge of the runway.

4. The Throwing Circle (For Shot Put Area)

For javelin, there is no circle like in shot put or discus. The athlete starts from the runway
area, but the throwing sector is where the javelin must land.

5. Measuring Marks

Once the javelin lands within the sector, measurements are taken from the throwing line to
the nearest point of the javelin's landing (usually the tip of the javelin).
Marking the Measurement: Use tape or flags to mark where the javelin lands.
A measuring tape or laser measurement device is used to determine the distance.

6. Safety Zone

Ensure there are no obstructions or unsafe areas near the javelin throw zone. The sector
should be free from people, equipment, or structures that could be in the way.

3. HOW TO PERFORM JAVELIN THROW:

The javelin throw is a technical event that requires a combination of strength, speed, and
coordination.

Here’s a step-by-step guide on how to perform a proper javelin throw:

1. The Grip

1. The Fork Grip (Standard Grip)

The fork grip is the most commonly used grip in javelin throwing, especially among beginners and
professional throwers alike. This grip allows for maximum control and accuracy.

How to Perform:

Place your thumb on the top of the javelin and your index finger along the bottom, creating a “fork”
shape.
The other three fingers (middle, ring, and little fingers) rest lightly along the shaft.
The javelin rests in the V-shaped space between your thumb and index finger.

2. The Power Grip

The power grip is used by some throwers to generate more power and control, particularly when
they want to focus on the strength of the throw. It’s a more forceful grip than the fork grip.

How to Perform:

The javelin is gripped with your fingers wrapped more firmly around the shaft, with your thumb on
top.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

The index finger rests along the length of the javelin, and the thumb applies pressure to stabilize
the javelin.
The other fingers are wrapped around the shaft more tightly than in the fork grip.

3. The Continental Grip

The continental grip is often used by athletes who want to throw the javelin with maximum
accuracy and stability. This grip is similar to the fork grip but focuses on aligning the javelin for a
flatter trajectory.

How to Perform:

The javelin is gripped similarly to the fork grip, but with a slightly rotated hand, so the back of the
hand faces more upward and the throwing hand remains in a neutral position.
The index finger and thumb form a "V" shape around the shaft, with the other fingers gently
wrapping around.

Fig 3.8: teaching techniques

Fig 3.8 and 3.9 shows that, Our sir thought us how to hold and throw the javelin techniques.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

Fig 3.9: teaching techniques and throws

2. Starting Position (The Stand)

Feet and Stance: Stand at the back of the throwing area, with your feet shoulder-width apart. Keep
your weight on your back foot.

Arm and Body Position: Hold the javelin with your throwing arm extended behind you. Your non-
throwing arm should be out to the side for balance.

Body Alignment: Face sideways to the throwing sector (so your body is at a 90-degree angle to the
target), and keep your body slightly turned.

3. The Run-Up

Building Momentum: Start running down the 30-meter runway. As you approach the throwing line,
you should gradually build up speed.

Arm Position: Keep the javelin extended behind you. The non-throwing arm should remain steady
for balance.

Body Lean: Lean slightly forward to maintain speed and momentum as you approach the throwing
line.

4. The Transition (Last Step)

Plant the Foot: As you reach the end of the runway, your left foot (for right-handed throwers) or
right foot (for left-handed throwers) should land first.

Pivot the Hips and Torso: At the moment of foot planting, rotate your hips and torso to face the
throwing direction. This rotation will generate power for the throw.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

5. The Throwing Motion (Release)

Throw the Javelin: As you rotate your body, extend your arm forward and release the javelin at the
peak of your throw. The javelin should be thrown at an angle of 30-35 degrees.

Wrist Snap: At the release point, snap your wrist to impart spin to the javelin, stabilizing its flight.

Power from the Core: The power for the throw comes from the hips and torso, transferring
momentum into the arm and javelin. Ensure your body is fully rotated, with your weight shifting to
the front foot.

6. Follow-Through

Body Balance: After releasing the javelin, maintain your balance and avoid stepping out of the
throwing sector.

Arm Position: Your throwing arm should follow through naturally, and your body should rotate
completely for the smoothest release.

Recovery: Finish with your throwing arm extended and your body facing forward, as you prepare
for the next throw.

Fig 3.10: performing javelin throw

Fig 3.10 shows that, we performed the javelin throw according to the rules and the guidance given
by our sir in the Fig 3.8 and 3.9

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

CONCLUSION

The various components of fitness, including food and nutrition, and the physical tests and athletic
events, all play crucial roles in promoting overall health, performance, and well-being.

1. Fitness is foundational to maintaining a healthy lifestyle. It encompasses various components,

such as strength, endurance, flexibility, and agility, which are essential for optimal physical
performance and longevity.

2. Food and nutrition provide the necessary fuel for the body, enabling it to function efficiently and
recover from physical exertion. A balanced diet supports fitness goals by providing the right mix of
nutrients, vitamins, and minerals.

3. The shuttle run is an important test of agility and cardiovascular endurance, emphasizing the
importance of quickness, coordination, and stamina. Similarly, the sit and reach test focuses on
flexibility, particularly in the lower back and hamstrings, which are vital for injury prevention and
mobility.

4. The Harvard Step Test measures cardiovascular endurance, offering insights into a person’s heart
and lung capacity. This test helps determine the efficiency of the cardiovascular system, an
important aspect of overall fitness.

5. Shot put, discus throw, and javelin throw are powerful athletic events that test strength,
technique, and coordination. These events emphasize the importance of explosive power, speed,
and precision, which are key components of fitness for athletes. Proper technique and field
markings are essential for fair competition and performance.

In conclusion, achieving and maintaining fitness requires a holistic approach, incorporating proper
nutrition, regular exercise, and testing to monitor progress. Whether through athletic events or
fitness tests, each aspect contributes to a well-rounded and healthy lifestyle, promoting both
physical performance and long-term well-being.

By understanding and practicing the techniques in these events, individuals can improve their
physical health, compete effectively, and develop lifelong habits for fitness and health.

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PHYSICAL EDUCATION (SPORTS AND ATHLETICS) Dept. of CSE

REFERENCE

➢ https://en.wikipedia.org/wiki/India

➢ https://chatgpt.com/

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