VISVESVARAYA TECHNOLOGICAL UNIVERSITY
JNANA SANGAMA, BELAGAVI - 590018, KARNATAKA
A Report On
“Physical Education”
Submitted in partial fulfilment of the requirements for the III Semester of
Bachelor of Engineering in Information science and Engineering of
Visvesvaraya Technological University, Belagavi
Submitted by
DEVIKA H N (1AM23IS051)
Under Guidance of
Mr. SANTHOSHA C
Physical Education Director
Dept. of Sports, AMC Engineering College
Department of Information Science and Engineering
AMC ENGINEERING COLLEGE
(NAAC & NBA ACCREDITED, APPROVED BY AICTE, NEW DELHI & AFFILIATED TO VTU, BELAGAVI )
18 Km, Bannerghatta Main Road, Bangalore – 560083
2024 - 2025
AMC ENGINEERING COLLEGE
(NAAC & NBA ACCREDITED, APPROVED BY AICTE, NEW DELHI & AFFILIATED TO VTU, BELAGAVI)
BENGALURU – 560083
Department Of Information Science And Engineering
CERTIFICATE
This is to certify that DEVIKA H N(1AM23IS051), the Bonafide student of AMC
Engineering College has successfully carried out her Physical Education Activities in
partial fulfilment of the requirements for the award of degree in Bachelor of
Information Science and Engineering of Visvesvaraya Technological University,
Belagavi during academic year 2024- 2025. It is certified that all
corrections/suggestions indicated for Internal Assessment have been incorporated in
the report deposited in the department. This report has been approved as it satisfies the
academic requirements in respect of the said degree.
Mr. Santhosha C Dr. R. Amutha Dr. K. Kumar
Physical Education Director Professor & HOD Principal
AMCEC Department of ISE, AMCEC AMCEC
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DECLARATION
I, DEVIKA H N student of 3rd semester Bachelor of Engineering at the Department
of INFORMATION SCIENCE and ENGINEERING, AMC Engineering College,
Bengaluru declare that the dissertation work entitled “PHYSICAL EDUCATION”
has been carried out by me and submitted in partial fulfilment of the course
requirement for the award of degree in Bachelor of Engineering in electronics and
communication engineering of Visvesvaraya Technological University, Belagavi
during the year 2024- 25.
I also declare that to the best of my knowledge and belief, the work reported here
does not form any part of other dissertation based on which a degree or award was
conferred in earlier occasion on this by any other student.
DEVIKA H
N
1AM23IS051
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ACKNOWLEDGEMENT
The joy and satisfaction that accompany the successful completion of any task would
be incomplete without the mention of those who made it possible. I am glad to express
my gratitude towards my prestigious college AMC ENGINEERING COLLEGE for
providing me with utmost knowledge, encouragement and the maximum facilities in
undertaking this project.
I am grateful to my guide Mr. Santhosha C, Physical Education Director, AMC
Engineering College, Bangalore for her unfailing encouragement and suggestion,
given to me in the course of my seminar work.
I would like to extend my special thanks to Dr. R. Amutha, HOD Dept of ISE for his
support and encouragement.
I express my sincere thanks and gratitude to our Principal Dr. K KUMAR for
providing me an opportunity to carry out my seminar work.
I am also grateful to all the staff members of the Information science and Engineering
Department of for their encouragement and support.
Last but not the least, I wish to thank all my friends and family members for their help
and cooperation.
Place : Bengaluru DEVIKA H N
Date : (1AM23IS051)
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TABLE OF CONTENTS
PAGE
SL.NO TITLE No.
1. CERTIFICATE 2
2. DECLARATION 3
3. ACKNOWLEDGEMENT 4
4. TABLE OF CONTENTS 5
5. Module I: Orientation A. Lifestyle B. Health & Wellness C. PreFitness 6-8
test.
6. Module II: General Fitness & Components of Fitness 9-11
A. Warming up (Free Hand exercises)
B. Strength – Push up / Pull-ups
C. Speed – 30 mtr Dash
7. Module III: Specific games (Anyone to be selected by the student) 12-15
1. Kabaddi – Hand touch, Toe Touch, Thigh Hold, Ankle hold and
Bonus. 2. Kho-Kho – Giving Kho, Single Chain, Pole dive, Pole
turning, 3-6 Up.
5
Module – 1
“Orientation – A. Lifestyle B. Health & Wellness C. Pre-Fitness test”
Under The Guidance of
Mr. Santhosha C
Student Involved : Devika H N
Collaboration Agency
DEPARTMENT OF ISE, AMCEC
INTRODUCTION:
Orientation lays the groundwork for your health and fitness journey by assessing your current state and
setting clear goals.
Þ Lifestyle: Review daily habits to create balanced, achievable goals for a better quality of
life.
Þ Health & Wellness: Gain insights into maintaining physical and mental well-being through
proper nutrition, regular exercise, being self-conscious and effective stress management.
Þ Pre- Fitness Test: Evaluate your fitness levels to establish a baseline and customize your
plan for progress
This process ensures you're prepared to succeed on your wellness journey.
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LIFESTYLE
Lifestyle refers to daily habits, routines, and decisions that shape your physical, mental, and
emotional well-being. It encompasses various aspects, including nutrition, physical activity,
sleep, work-life balance, social interactions, and leisure pursuits. These choices directly influence
your
quality of life and overall health. A balanced lifestyle promotes physical fitness, mental clarity, and
emotional resilience. Small, consistent changes – such as eating nutritious meals, staying active, and
prioritizing rest – can lead to significant long – term benefits. Healthy habits also help prevent
chronic diseases, increase energy levels, and enhance productivity.
Fig (1.1): A women running
HEALTH & WELLNESS
Health and wellness refers to the overall state of your physical, mental, and emotional well-being.
Health involves the absence of illness and the proper functioning of your body, while wellness is a
broader concept that includes maintaining balance in all aspects of life. Physical health is supported
by regular exercise, a balanced diet, adequate rest, and routine medical care. Mental wellness
involves managing stress, practicing mindfulness, and nurturing a positive mindset. Emotional well-
being comes from building resilience, fostering healthy relationships, and engaging in activities that
bring joy.
Fig (1.2): A balanced diet
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Pre-Fitness Test
A pre-fitness test is an initial assessment that evaluates your current physical condition and
helps establish a baseline for your fitness journey. It typically includes measurements of
strength, endurance, flexibility, and cardiovascular health. The test may involve activities
like a treadmill run, push-ups, sit-ups, or flexibility exercises, depending on the focus of
your fitness plan.
The purpose of a pre-fitness test is to identify your strengths and areas for improvement,
allowing you to create a personalized fitness plan that targets your specific needs. It also
provides a clear starting point to track progress over time.
Fig(1.3): People doing plank
Conclusion
Orientation serves as the first step toward achieving a healthier, more balanced life by focusing on
three key components:
Lifestyle: By understanding and improving daily habits, routines, and choices, you can
create a foundation for lasting personal growth and well-being. Identifying areas for
improvement helps you set realistic goals and make sustainable changes for a better
quality of life.
Health & Wellness: A holistic approach to health ensures that both physical and
mental well-being are prioritized. Through proper nutrition, exercise, stress
management, and emotional resilience, you can enhance your overall health and
prevent future challenges.
Pre-Fitness Test: Conducting a pre-fitness test establishes a clear starting point for
your fitness journey. It allows you to assess your current condition, track progress,
and tailor a fitness plan that aligns with your personal needs and goals. Together,
these components lay the groundwork for a transformative and fulfilling journey
toward better health and wellness.
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Module – 2
“GENERAL FITNESS & COMPONENTS OF FITNESS
A. Warming up(free hand exercise)
B. Srength – push-up/pull-ups
C. C. Speed – 30 mtr dash”
Under The Guidance of
Mr. Santhosha C
Student Involved : Devika H N
Collaboration Agency
DEPARTMENT OF ISE, AMCEC
INTRODUCTION
General fitness involves improving strength, speed, flexibility, and endurance. Key components
include:
Þ Warming up (Free Hand Exercises): Prepares the body for activity, reduces injury risk, and
increases flexibility.
Þ Strength – Push-ups / Pull-ups: Builds muscle strength and endurance, focusing on the upper
body.
Þ Speed – 30 Meter Dash: Enhances speed and agility through short sprints. These components are
essential for a balanced, healthy fitness routine.
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WARMING UP
Warming up is a crucial part of any exercise routine. It prepares the body by gradually increasing
heart rate, improving blood circulation, and keeping up muscles and joints. Warming up reduces the
risk of injury and helps improve performance during the main workout. Common warm-up exercises
include light cardio, such as jogging or cycling, followed by dynamic stretches like arm circles, leg
swings, torso twists. A proper warm-up ensures the body is ready for more intense physical activity
and contributes to better overall results.
Fig (2.1): Women doing Stretching
STRENGTH – PUSH-UPS/PULL-UPS
Push-ups and pull-ups are fundamental exercises the build upper body strength and endurance.
Push-ups primarily target the chest, shoulders, and triceps while engaging the core for stability. They
can be modified to suit various fitness levels and are effective for building muscle and endurance.
Pull-ups focus on strengthening the back, triceps, and shoulders. They require lifting your body
weight, helping to improve upper body strength and muscle tone. Both exercises are key components
of a wellrounded strength training routine.
Fig (2.2): A man doing Push - ups
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Speed – 30 Meter Dash
The 30-meter dash is a short, high-intensity sprint that focuses on developing speed and
acceleration. It requires running a 30-meter distance as quickly as possible, emphasizing explosive
power and quick movement.
This exercise primarily targets fast-twitch muscle fibres, which are essential for short bursts of
speed. It also enhances cardiovascular fitness and improves coordination and agility.
Regular practice of the 30-meter dash boosts reaction time, quickness, and overall athletic
performance. It is a key exercise for athletes and individuals aiming to increase their speed and
agility in sports or daily activities.
Fig(2.3): Man sprinting
Conclusion
General fitness forms the backbone of a healthy and active lifestyle, emphasizing the importance of
incorporating diverse physical activities to improve overall well-being. Key components such as
warming up, strength, and speed collectively contribute to a well-rounded fitness regimen.
Þ Warming up (Free Hand Exercises): Warming up is an essential starting point for any
workout, preparing the body by increasing blood circulation, enhancing flexibility, and
reducing the risk of injuries. Dynamic free-hand exercises also activate muscles and
improve joint mobility, ensuring optimal performance during physical activities.
Þ Strength – Push-ups / Pull-ups: Strength exercises like push-ups and pull-ups focus on
building upper body and core strength. These exercises not only improve endurance and
muscle tone but also enhance functional fitness, enabling better performance in daily tasks
and athletic endeavours.
Þ Speed – 30 Meter Dash: The 30-meter dash is a key exercise for developing explosive power,
agility, and quickness. It sharpens reaction time and cardiovascular efficiency, making it a
valuable component for improving athletic performance and overall physical readiness.
By combining these elements, a general fitness routine addresses multiple aspects of physical
health, fostering strength, agility, and resilience. This comprehensive approach ensures long-term
benefits, empowering individuals to lead healthier, more energetic lives.
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Module – 3
“SPECIFIC GAMES (Anyone to be selected by the student)
1. Kabaddi – Hand touch, Toe Touch, Thigh Hold, Ankle hold and Bonus.
2. Kho-Kho – Giving Kho, Single Chain, Pole dive, Pole turns, 3-6 up”
Under The Guidance of
Mr. Santhosha C
Student Involved : Devika H N
Collaboration Agency
DEPARTMENT OF ISE, AMCEC
INTRODUCTION
Specific games provide a platform for students to develop physical skills, teamwork, and strategy.
• Kabaddi: Focuses on agility and strength with techniques like hand touch, toe touch, thigh
hold, ankle hold, and scoring through the bonus line.
• Kho-Kho: Emphasizes speed and strategy with skills like giving Kho, single chain, pole
dives, pole turns, and tactics like 3-6 up.
Practicing these games over 16 hours helps students refine techniques, enhance fitness, and enjoy the
spirit of sportsmanship.
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KABADDI
Kabaddi is a traditional sport deeply rooted in Indian culture, combining physical fitness, mental
toughness, and strategic gameplay. Originating centuries ago, it has grown into a globally
recognized sport with a dedicated fan base. Played between two teams of seven players each,
Kabaddi is a game of strength, agility, and coordination, requiring players to balance offensive and
defensive skills.
The primary objective of Kabaddi is for a raider to enter the opposing team’s court, tag as many
defenders as possible, and return to their side without being tackled. This must be done in a single
breath while chanting "Kabaddi" continuously to prove breath control. Points are awarded for
successful tags, and the opposing team earns points for successfully tackling the raider.
Key Techniques in Kabaddi
• Hand Touch and Toe Touch: These are raider techniques used to tag opponents with the hand
or foot, requiring precision, speed, and deception.
• Thigh Hold and Ankle Hold: Defenders use these moves to tackle raiders, immobilizing them
by grabbing their thighs or ankles effectively.
• Bonus Points: Raiders can earn additional points by crossing the bonus line in the opponent's
court while ensuring their body remains in the playing area.
Benefits of Playing Kabaddi
• Physical Fitness: Kabaddi improves cardiovascular health, strength, stamina, and agility. The
combination of sprinting, lunging, and tackling provides a full-body workout.
• Mental Resilience: Players develop focus, quick decision-making, and strategic thinking to
outmanoeuvre opponents.
• Teamwork and Coordination: Success in Kabaddi depends on seamless collaboration among
team members, fostering trust and communication.
Fig (3.1): kabaddi
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KHO – KHO
Kho-Kho is a traditional Indian sport known for its fast-paced and strategic gameplay. It is a team
sport that combines elements of agility, speed, and coordination, making it both physically
demanding and mentally stimulating. Played predominantly in India and other South Asian
countries, Kho-Kho has evolved over the years and is now recognized as a competitive sport in
schools, colleges, and professional leagues. The game promotes teamwork, quick reflexes, and
strong physical endurance getting tagged.
Key Techniques and Rules
Þ Giving Kho: One of the most important aspects of Kho-Kho is the act of "giving Kho." A
player, who is sitting at one of the poles, passes the Kho to a teammate by touching them.
This allows the teammate to take over the chase and attempt to tag opponents.
Þ Single Chain: In Kho-Kho, players form a single chain where one player runs after the other,
connecting the team’s efforts to trap the opponents. The chain helps the chasing team trap
the opponents effectively.
Þ Pole Dive and Pole Turns: These are techniques that allow players to change direction swiftly
while running along the poles. The pole dive is performed by diving over the pole to escape
or dodge the chasing player, while pole turns are used to quickly switch sides during the
game, increasing mobility and confusion for the defending team.
Þ 3-6 Up: This refers to a strategic position where three players from the defending team are
positioned to block the raider while six others take the chase. This tactic maximizes the
chances of avoiding a tag while efficiently utilizing the players' skills.
Fig (3.2): Playing Kho-Kho
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Conclusion
Engaging in specific games like Kabaddi and Kho-Kho for 16 hours offers valuable opportunities for
students to develop physical fitness, teamwork, and strategic thinking. Both games combine speed,
agility, and coordination, encouraging players to refine their skills and improve overall athleticism.
In Kabaddi, techniques such as hand touch, toe touch, thigh hold, ankle hold, and bonus point
strategies enhance strength, speed, and endurance, while also fostering mental focus and tactical
awareness.
Similarly, Kho-Kho provides a platform for students to master critical skills such as giving Kho,
forming a single chain, and performing pole dives and pole turns. These techniques promote agility,
teamwork, and quick decision-making, reinforcing the importance of communication and
coordination on the field.
By dedicating time to practicing these games, students not only improve their physical capabilities
but also learn valuable life skills like discipline, teamwork, and resilience. Both Kabaddi and
KhoKho are excellent choices for fostering holistic development and encouraging a healthy, active
lifestyle.
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