SYLLABUS practical 1, Physical Fitness Test: SAI Khelo India Test, Brock, 2, Proficiency in Games and Sports Guill of any one IOA recognised Sport/Game of Choice)** Max. Marks 30 ‘port Physical Fitness Test (BPFT)* 6 Marks. 7 Marks 3. Yogic Practices 7 Marks 4, Record File *** 5 Marks 5, Viva Voce (Health/ Games & Sports/ Yoga) 5 Marks * Test for CWSN (any 4 items out of 27 items. One item from each component: Aerobic Function, Body Composition, Muscular strength & Endurance, Range of Motion or Flexibility) * CWSN (Children With Special Needs - Divyang): Bocce/Boccia, Sitting Volleyball, Wheel Chair Basketball, Unified Badminton, Unified Basketball, Unified Football, Blind Cricket, Goalball, Floorball, Wheel Chair Races and Throws, or any other Sports/Game of choice. “* Children With Special Needs can also opt any one Sport/Game from the list as alternative to Yogic Practices. However, the Sports/Game must be different from Test ‘Proficiency in Games and Sports’. “* Record File shall include: * Practical-1: Fitness tests administration. ¢ Practical-2: Procedure for Asanas, Benefits & Contraindication for any two Asanas for each lifestyle disease. * Practical-3: Any one IOA recognised Sport/Game of choice. Labelled diagram of Field & Equipment. Also mention its Rules Terminologies & Skills.Ne a eee se et 1. Physical Fitness Test ..... @ Fitness Test — SAI Khelo India Fitness Test in School Brockport Physical Fitness Test 2. Yogic Practices ... Obesity—Procedure, Benefits & Contraindications 26 * Diabetes—Procedure, Benefits and Contraindications 31 * Asthma—Procedure, Benefits & Contraindications 37 Hypertension—Procedure, Benefits & Contraindications 41 3. Proficiency in Games and Sports .. 3.1 Wrestling 49 3.2. Billiards 57 3.3 Basketball 63 3.4 Football 69 3.5 Kabaddi 7 3.6 Kho-Kho 83 3.7 Volleyball 37 3.8 Handball oF 3.9 Hockey 7 3.10 Athletics 0S India’s Performance in the Olympic Games 1928-2020 ....s.e- 141-112Physical Fitness Test INTRODUCTION The ability to perform physical activity is known as Fitness. Ifa person is fit for an activity or sport does not ensure that he/she will be ft for another activity or sport as well. Each physical activity requires different set of skills. Fitness consists of different fitness categories which can be tested differently. AGE GROUP 5-8 YEARS | CLASS 1TO 3 Specific physical fitness learning is not suitable for young children. Children should be taught Fundamental Movement Skills (FMS) which is the basis of numerous physical activities including playing, games, dance and sport. Majority of the sports and physical activities are based on locomotor, manipulative and body management abilities. The following abilities of Class 1-3 children should be measured and tracked: 1. Body Mass index (BMI) 2. Hlamingo Balance Test 3. Plate Tapping Test 1. Body Mass Index (BMI) Body Mass Index is the measure of body fat, calculated by the weight and height of 2 person. BMI provides the ideal body weight as per the height of a person. While calculating the BMI weight is measured in kilograms and height in metres. Formula to calculate BME _ Body weight (kg) (Height? (qm) For example, suppose 2 persom has 2 body-weight of 70kg and height 70m His/Her BM would be: ks 29m Hence, BMI= 242 (Normal BMI}. From the above formula, we can calculate the excess or deficiency of fat in our body and measures can be adopted to correct it.WZ = . TE vor i 2 . -——_— — — oro dane Badal cn "you here eee NurmallWelett mb SUA weight. Overweight =25~ 29.9 Body Mass Index for Men & Women Obesity Class I =30- 399 ; Obesity Class II =35- 39.9 7 Under weight < 18.5 Obesity Class III See Body Mass Index ChartaS OE a ee | 9 | 7 | A | OO SSE HL SER SN Ce EL OP 7 | A | 62 | 60 | SS | HY SS | GT 2. Flamingo Balance Test +4 Figure 1.3 Flamingo Balance Test Purpose: Ability to balance successfully on a single leg. This single leg balance test assesses the strength of the leg, pelvic, and trunk muscle as well as static balance. Infrastructure/Equipment Required: Non Slippery even surface, Stopwatch, Process: The participant will stand on the beam and can hold the instructor's hand initially to strike balance. While balancing on the preferred leg, the free leg is flexed at the knee and the foot of this leg held close to the buttocks. Physical Fitness Test Scoring: The instructor will start the watch and the participant has to balance on a single leg. The number of times the participant loses balance and fall in 60 seconds is recorded, If the participant nore than 15 times in the first O-seoonds, the will be terminated. Each time the participant s balance, the stop watch will be paused and resumed again till the tine there is a loss of balance. The number of falls in 60 seconds will be counted, Administrative Suggestion: Participants should be encouraged to eves focused on stationary object straight ahead. 3, Plate Tapping Test (Coordination) Figure 1.4 Plate Tapping TestWZ Purpose: Tests speed and coordination of limb movement, Equipment Required: Table (adjustable height), 2 yellow discs (20 cm diameter), rectangle (30 cm * 20 cm), stopwatch, Process: The table should be placed at a height so that the participant can stand comfortably in front of the disc, The yellow dise will be placed on the table with 60 cm distance between their centres, ‘The rectangle will be at equ! distance between both the discs, The participant will move the preferred hand in backward and forward direction between the discs as quickly as possible while the unpreferred hand is placed in the middle on the rectangle. This action will be repeated for 25 full cycles (50 taps). Scoring: The time taken to complete 25 cycles is recorded. Administrative Suggestion: Participants should be encouraged to stand in a balanced posture, feet apart to shoulder width, Results are usually better if the participant can maintain constant pace during most of the run. AGE GROUP 9-18+YEARS | CLASS 4TO 12 ‘The following components are to be considered in Physical Health and Fitness Profile for children of Class 4 to 12: 1 2 10 Body Composition (BMI) Described previously in this chapter. 50 Meter Speed Test Figure 1.5 50 Meter Run — — Purpose: To measure the speed, Equipment Needed: Stopwatch, racing path, Procedure: The participants stand on the starti,, line, The race starts after the instruction of Go, ends across the finish line. . Rules: Stopwatch starts after the starting of race, Stopwatch ends after reaching the finis, line. Scoring: The time is recorded upto the 10th pn of a second. }. 600 Meter Run/WalkTest Figure 1.6 Track of 400 m for 60-yard run ‘and may be used for 1 or 1/2-mile run 600 Yards = 548.64 metres Purpose: To measure the Cardio-respiratory endurance. Equipment Needed: Stopwatch, racing path. Procedure: The participants stand on starting line. After the instruction of Go, the race should be started and ended on the finish line. Rules: Stopwatch starts after the instruction of “Go” and stopped after reaching the finish line. Scoring: The time is recorded upto the 10th pe" of a second, Sit and Reach Flexibility Test Purpose: To measure the flexibility of lower bes thigh and hamstring muscles. n Equipment Needed: Carpet, whistle, sitand °°" box. x Practical Manual Physical EducationBs Se Se ee eee Lean forward slowly and hold position 7 a Remove shoes ity opart and at against the step Figure 1.7 Sit and Reach Flexibility Test Procedure: This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor. The tester may assist by holding them down. With the palms facing downwards and the hands on top of each other or side by side, the participant reaches forward along the measuring line as far as possible. Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice, the participant reaches out and holds that position for a few seconds while the distance is recorded. Make sure there are no jerky movements. Scoring: The score is recorded to the nearest centimetre or half inch as the distance reached by the hands. 5. Strength Test Figure 1.8 Partial Curlup Physical Fitness Test ( Abdominal: Partial Curbup: Purpose: Measuring strength and endurance of abdominal region. Equipment Needed: Mat, stopwatch. Procedure: The participant lies back down on the ground. Keeps both legs close to buttocks by bending them from knees. Keeping the arms straight close to the buttock, keeps the palms on the ground. The order of ‘Start’ is to partially lift the torso and neck and return to the former position. This posture is a full partial curlup. Rules: The following are the rules of partial curl- up: The heel of the participant should be at a distance of about 12 cm from the buttocks. The soles of the feet should be adjacent to the ground, Raising the neck and torso, the palms should glide forward, adjoining the ground. 4 The hands will be straight from the elbow. Scoring: Record the maximum number of Curl ups in a certain time period of 30 seconds. (i) Muscular Endurance: Puss Urs ror Boys Figure 1.9 Push-up - Boys Purpose: To measure the strength of shoulders and arms. Equipment Needed: None.TRE oe. Procedure: A standard push-up begins with the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angle to the body. Keeping the back and knees straight, the participant lowers the body to a predetermined point to touch the ground or some other object, or until there is a 90° angle at the elbows, then return back to the starting position with the arms extended. This action is repeated without rest. Rules: * Knees not bend. * After every push-up, hands should be straight. * Body should be straight while doing push- ups. Scoring: The number of correctly completed push- ups is recorded. Moprriep Pusu Urs ror Giris Purpose: To measure the upper body strength, endurance, and trunk stability. Equipment Required: Flat clean cushioned surface/ Gym Mats. Figure 1.10 Modified Push Ups for Girls Procedure: The participant lies face down on the mat or on a floor, with hands below shoulders and knees behind. The participant then tuck toes under, tightens abdominal region and bends elbows to lower chest towards the floor. He/she presses chest back up to start position. Rules: The body should be straight while doing modified push-ups. Scoring: The number of correctly completed push- ups is recorded.INTRODUCTION The Brockport Physical Fitness Test (BPFT) isa physical fitness test designed for use with young people with disabilities. It was developed in 1993, when the US. Department of Education worked to design a physical fitness test protocol for youngsters of age between 10 to 17 years with or without disability. As this project was centered at the State University of New York, College at Brockport so its name became Brockport Physical Fitness Test. PBET comprises of total 27 test items covering all the four components of PBFT. The four components are as follows: Aerobic Function, Body Composition, ‘Muscular strength & Endurance, Range of Motion or ibility. AEROBIC FUNCTION ‘Aerobic functioning refers to that component of physical fitness that permits one to sustain large muscle, dynamic, moderate to high intensity activity for prolonged periods of time. This component has three test items. 1. Progressive Aerobic Cardiovascular Endurance Run (PACER) Test Figure 1.11 PACER Purpose: The objective of the PACER is to run as long as possible while keeping a specified pace. It measure aerobic capacity and assesses endurance, performance, and fitness. Equipment Required: Flat non-slip surface, marking cones, up to 20m measuring tape, PACER test CD, CD player, recording sheets. Process: There are two variations of this test, with the lines placed either 15 or 20 meters apart. The 15 m test distance is used for 2nd and 3rd grade Phiysical Fitness Test students or when there are space limitations. The test involves continuous running between the two lines in time to recorded beeps. The time between recorded beeps decrease each minute (level) requiring an increase in pace. The participants continue until they are unable to keep pace with the beeps. There are a total of 21 levels, which would take approximately 21 minutes to complete. Scoring: The score is the level and number of shuttles reached before the athlete was unable to keep up with the recording for two ends. Target Aerobic Movement Test Figure 1.12 Target Aerobic Movement Purpose: It measures the aerobic behavior of youngsters and their ability to exercise at or above 3 recommended target heart rate (between 70 to 85 percent of maximal predicted heart rate) for 15 minutes. Equipment Required: Large exercise area, electronic heart rate monitor. Process: Participants can engage in any activity like running, dancing, swimming, arm ergometry, etc. as long as the activity is of sufficient intensity to raise into the target heart rate zone for a time period of 15 minutes. Scoring: This is a pass/fail test item. Participants who can stay within or above the Target Heart Rate Zone (THRZ) for 15 minutes will pass the test. The 15-minute count begins when the participant enters the THRZ. 13jo SI rs Calculation of THRZ Maximum Heart Rate (MHR) = 220 ~ Age of Participant, Target Heart Rate (THR) = MHR « % Intensity. Maximum vo, Max Zone Hard Anaerobic Zone ae Light Saag Fat Burn Zone aoe 89-107 One-mile Run/Walk Test aS Figure 1.13 One-mile Run/Walk Purpose: The purpose of this test is to complete ‘one mile in the fastest possible time. It measures aerobic endurance, as a measure of health and an important component of many sporting activities. Equipment Required: Stopwatch, smooth and level, marked 1 mile track, paper and pencil. Process: The participants begin running on the count “Ready? Gol”. Ifthey desire, walking may be interspersed with running, however, they should be encouraged to cover the distance in as short a time as possible. Scoring: Note the time, in minutes and seconds, it took to complete the mile. These results can be compared to published norms for similar age groups.