ACKNOWLEDGEMENT

I have taken efforts in this project. However, it would not have been
possible without the kind support and help of many individuals and my
school. I would like to extend my sincere thanks to every person who
has contributed in making this project.
I would like to express my deep and sincere gratitude to our Principal
sir and project in charge Mr. Navratan Singh for giving me the golden
opportunity to do the project which helped me in doing a lot of
research and I came to know about many new things and also I am very
thankful for providing me invaluable guidance throughout my project.
They have taught me the methodology to carry out the project and to
present the project work as clearly as possible. Their dynamism, vision,
sincerity and motivation have deeply inspired me. In addition, I would
like to thank the C.B.S.E Board for including this project work in our
course content and curriculum. It was a great privilege and honor to
work and study under his guidance.
I am extremely grateful to my parents for their kind cooperation and
encouragement, which helped me in completion of this project. I am
very thankful to my sister, brothers who helped me a lot in finalizing
the project within the limited period and for their support. My special
thanks also goes to my friends for the keen interest shown to complete
this thesis successfully and motivating me.
 D.A.V SCHOOL

CERTIFICATE OF MERIT

This is to certify that the Physical Education “Report File” has

been successfully completed by Rachana Karn of class XII
‘Science’ of D.A.V School during the Academic session 2023-
2024 as per the guideline issued by Central Board of Secondary
Education.

______________________ ______________________

External Examiner P.E Teacher

Mr. Navratan Singh

CONTENTS
1.Motor fitness Test
 Introduction
 Components
 Test contents
 Administration of test
2. Asanas for Prevention and care of Asthma
3. Senior citizens fitness test
4. Badminton
 Introduction
 History
 Equipment
 Rules, Faults and Scoring System
 Strategies
 Notable players
 Conclusion
 MOTOR FITNESS TEST
INTRODUCTION
Motor fitness is a term that describes an athlete’s ability to perform
effectively during sports or other physical activity. An athlete’s motor
fitness is a combination of five different components, each of which is
essential for high levels of performance. Improving fitness involves a
training regimen in all five.

There are many different manifestations of fitness. Some examples

include strength, stamina, speed, and flexibility. Certain types of fitness,
such as an athlete’s cardiac fitness level, are more important than others.
An athlete needs to be aware of the various types of fitness to develop an
effective training program that focuses on weak or important areas.

In sports, these tests are instrumental for coaches and athletes, offering
a baseline to identify areas for improvement and tailor training
regimens to specific needs. For rehabilitation purposes, motor fitness
tests help track progress and customize therapeutic exercises to
enhance coordination and mobility. In general fitness programs, these
assessments guide the development of well-rounded exercise plans,
ensuring a balanced focus on different motor skills.
Common components of motor fitness tests include assessments of
flexibility, dynamic balance, reaction time, and agility. These
evaluations contribute to a nuanced understanding of an individual's
physical capabilities, informing the design of targeted interventions to
enhance performance and prevent injuries. The results of motor fitness
tests are instrumental in fostering a holistic approach to health and
fitness, emphasizing the interconnectedness of motor skills and overall
well-being.
COMPONENTS OF MOTOR FITNESS TEST
Coordination:
Making bodies and senses move accordingly to produce fluent and
controlled movement. It is our body parts synchronisation to enhance
motor skills.
Example: hand-eye coordination in volleying a table tennis ball, hitting a
ball, juggling.
Reaction Time:
In the shortest period, the ability to respond to any event or
happenings. It is the interpretation and reaction to an expected or
unexpected situation.
Example: Sound of a pistol makes people run here and there; it is an
expected event. A bicycle in front of you, your reaction in this situation
is an unexpected event.
Agility:
The body can change direction and stop quickly. A person can control
their direction and body’s position during momentum.
Example: Doing sprinting by changing course to tennis ball.
Power:
Our muscles can transfer energy to apply force as fast as possible.
Speed and muscular force, when combined, power is formed.
Example: Gymnast performance on rings and uneven bars, throwing or
lifting heavy objects or weights.
Balance:
It is the ability to hold on to a particular position without falling. It
includes stabilising the body while standing or maintaining motion.
There are two types of balance- static balance and dynamic balance. Ice
skating, bicycle, and skiing are exercises of balance.
Static Balance, i.e., is the upright remaining while staying still or
standing on one leg. Dynamic balance is the stability in motion.
Speed:
It is the ability to move the limbs in the fastest possible time. It is the
ability to move your body swiftly. It is associated with running and
other exercises like throwing or kicking a ball, depending on the hand
movement.

TEST CONTENTS
A comprehensive motor fitness test typically involves assessing various
aspects of neuromuscular functioning and motor skills. The specific test
contents may vary based on the goals of the assessment, the
population being tested, and the available resources. In the context of
the described fitness test, there are seven key items, each targeting
specific aspects of strength, endurance, and speed. Let's delve into
each of these components in detail.
1. Pull-ups: Pull-ups are a fundamental exercise that primarily
targets the muscles of the upper body, particularly the arms and
shoulder girdle. For girls, the test involves starting from a flexed
armhang, which adds an extra challenge to the exercise. This test
is an excellent measure of upper body strength and the ability to
control and lift one's body weight.
2. Flexed Leg Sit-ups: The flexed leg sit-up test focuses on assessing
the efficiency of the abdominal and hip flexor muscles. Sit-ups are
a classic exercise for strengthening the core, and this variation
specifically evaluates the ability to engage and flex the abdominal
and hip muscles. Core strength is essential for various functional
movements and activities.

3. Shuttle Run: The shuttle run is a dynamic test designed to assess

speed and agility. Participants are required to change direction
quickly, mimicking real-life situations that demand rapid changes
in movement. This test not only evaluates speed but also agility
and coordination, crucial elements for various sports and
activities.

4. Standing Long Jump: The standing long jump is a measure of

explosive power in the leg muscles. Participants start from a
standing position and jump forward as far as possible. This test
assesses the ability to generate force and power through the
lower body, providing insights into an individual's leg strength and
explosiveness.

5. 50 Yard Dash or Sprint: Sprinting is a direct measure of speed.

The 50-yard dash assesses how quickly an individual can cover a
short distance. Speed is a critical component in many sports and
 activities, and this test provides a straightforward evaluation of an
individual's sprinting ability.

6. 600 Yard Run: The 600-yard run focuses on judging endurance.

Endurance is the ability to sustain physical activity over an
extended period. This test challenges cardiovascular fitness and
the body's capacity to maintain a steady pace over a relatively
longer distance, making it a valuable assessment of overall
endurance.

7. Push-ups: Push-ups are a classic bodyweight exercise that targets

the upper body, particularly the chest, shoulders, and triceps. This
test measures both upper body strength and endurance, as
participants perform a series of push-ups to exhaustion. It
provides insights into the stamina and strength of the upper body
muscles.

In conclusion, this comprehensive fitness test covers a spectrum of

physical attributes, including upper body strength, core efficiency,
speed, agility, explosive power, and endurance. By evaluating
performance in each of these components, one can gain a holistic
understanding of an individual's physical fitness and identify areas for
improvement. Regular participation in such assessments can contribute
to a well-rounded and targeted approach to fitness training.
ADMINISTRATION OF TEST:
Conducting a motor fitness test is a systematic process that involves
careful planning, clear communication, and precise execution to ensure
accurate and meaningful results. These fitness tests can be conducted
in a gymnasium or outdoors, requiring minimal equipment. A horizontal
bar with a diameter of approximately 1~ inches is necessary for pull-ups
and the flexed arm hang for girls. The key elements for successful
implementation include arrangements for timing and recording scores,
facilitated by timers and recorders. This ensures accurate and
standardized assessment of participants' performance in each test.

Item No. 1(Boys) - Pull up:

 Procedure-
Perform this exercise from a hanging position on the bar, utilizing an
overhead grasp with palms facing outward. Ensure that the subject's
arms and legs are fully extended. Initiate the movement by raising the
body with the arms until the chin is positioned over the bar, followed
by a controlled lowering of the body to a full hanging position. Maintain
straight legs throughout the exercise, avoiding any bending of the
knees, and execute the pull smoothly without jerking or sudden
movements.
 Scoring-
The number of completed pull-ups is the score of the subject.

Item No. 1 (Girls) - Flexed-arm Hang:

  Procedure-
In this test item for girls, the subject is required to hang from the bar
with flexed arms and overhead grasp. She should raise her body to a
position where the chin is above the bar, the elbows are flexed and the
chest is close to the bar. The stopwatch is started as soon as a subject
assumes such a hanging position and is stopped when the subject's chin
falls below the level of the bar.
 Scoring-
The time recorded in seconds for which a subject holds the hang
position is her score.

Item No. 2 – Sit ups:

 Procedure-
This test is meant for both boys and girls. For this test, the subject
should be on his or her back with knees flexed and kept not more than
12 inches from the buttocks. The hands of the subject should be placed
at the back of the neck, fingers clasped and elbows touching the mat.
From this position, the subject should raise his or her head and elbows
forward upwards till the elbows touch the knees. This constitutes one
sit-up.
 Scoring-
The number of correctly performed sit-ups in 60 seconds from the start
of the first sit-up is the score of a subject.
Item No. 3 – Shuttle run:
 Procedure-
For this test item, two parallel lines are drawn at a distance of 30 feet
from each other and two blocks of wood are placed behind one of the
lines. The subject has to stand behind the other line and on the signal
"Ready", "Go" should run to pick up one block, run back to the starting
line and place the block behind the line. He should again turn back to
pick up the second block and bring it also behind the starting line. Two
such trials are given.
 Scoring-
The better time of the two trials to the nearest 10th of a second is the
score of the subject.

Item No. 4 - Standing Long jump:

 Procedure-
In this test, a subject is required to stand behind a take-off line, with
feet apart .He takes a jump forward by extending his bent knees and
swinging the arms forward.
 Scoring-
The best jump recorded, out of the three trials given, is the score of the
subject. The jump should be recorded in feet and inches.

Item No. 5 - 50 Yard Run:

  Procedure:
Two lines are drawn at a distance of 50 Yards from each other. The
subject is made to run from the start line to the finish line.
 Scoring:
His time taken is recorded in seconds (nearest to the tenth of a
second.) This indicates his score.

Item No. 6 - 600 Yard Run:

 Procedure:
This run can be organized on a track, on a football field or an open area
marked for this purpose. In this test item, a subject runs a distance of
600 Yards, the subject takes a standing start from the start line. The
subject may walk in between. However, the objective is to cover the
distance in the shortest time, when he crosses the finish line, he is
informed of his time.
 Scoring:
The time taken to run the distance is recorded in minutes and seconds.
 ASANAS FOR PREVENTION AND CURE
OF ASTHMA
Asthma is a chronic respiratory condition characterized by
inflammation and narrowing of the airways, leading to recurring
episodes of breathlessness, wheezing, chest tightness, and coughing.
This condition affects people of all ages, and its severity can vary from
mild, occasional symptoms to severe, life-threatening attacks.
The primary cause of asthma is not fully understood, but it is believed
to result from a combination of genetic and environmental factors.
Individuals with a family history of asthma or allergic conditions may be
more predisposed to developing asthma. Environmental triggers, such
as exposure to allergens (pollen, dust mites, mold), air pollution,
respiratory infections, and certain occupational exposures, can
exacerbate asthma symptoms.
The hallmark feature of asthma is the inflammation of the bronchial
tubes, which are responsible for carrying air in and out of the lungs.
This inflammation leads to increased sensitivity of the airways to
various triggers, causing them to narrow and making it difficult for air to
flow freely. Additionally, the airways may produce excess mucus,
further contributing to the obstruction.
Asthma symptoms can vary widely, and individuals may experience
different patterns of exacerbation. Common signs include shortness of
breath, a persistent cough (especially at night), wheezing (a whistling
sound during breathing), and chest tightness. These symptoms can
range from mild, intermittent episodes to severe and persistent
difficulties in breathing.
Managing asthma typically involves a combination of long-term control
medications to address inflammation and bronchoconstriction and
quick-relief medications to alleviate acute symptoms during an asthma
attack. In addition to medication, individuals with asthma are often
encouraged to identify and avoid triggers that worsen their symptoms.
While asthma is a chronic condition without a cure, effective
management allows individuals to lead active and fulfilling lives.
Education about the condition, regular monitoring, and adherence to
prescribed medications are crucial components of asthma care. In
severe cases, emergency medical intervention may be necessary during
acute exacerbations.
In conclusion, asthma is a complex respiratory condition that demands
ongoing attention and management. Understanding the triggers,
adhering to treatment plans, and adopting a proactive approach to
respiratory health are essential for individuals living with asthma to
maintain optimal well-being.

Asthma can be prevented as well as cured if the following asanas are

practiced regularly:

1. Sukhasana
Sukhasana, commonly known as the Easy Pose, is a seated yoga
posture that is often used for meditation and pranayama (breath
control) exercises. The name "Sukhasana" is derived from the
Sanskrit words "Sukha," meaning ease or pleasure, and "Asana,"
meaning pose or posture. This pose is considered one of the
foundational and accessible seated poses in yoga.
Procedure:
1. Start by sitting on the floor or a mat with your legs extended.
2. Cross your legs at the shins, bringing each foot under the opposite
knee.
3. Keep your knees wide, and place your hands on your knees, palms
facing down or up.
4. Ensure your spine is straight, shoulders relaxed, and chin parallel
to the ground.
5. Rest your hands on your knees or bring them into a mudra (hand
gesture) of your choice.
6. Breathe deeply and evenly, maintaining a comfortable and
relaxed posture.
7. Hold the pose for a desired duration.

Benefits:
1. Ease and Comfort: Sukhasana is aptly named for its comfort and
ease. It is accessible for practitioners of all levels and ages.
2. Improves Posture: Regular practice of Sukhasana helps in aligning
the spine, enhancing overall posture.
3. Meditative Stance: The pose is conducive to meditation,
promoting a calm and focused mind.
4. Hip Flexibility: Sukhasana gently opens the hips, improving
flexibility in the hip joints.
5. Stress Reduction: The meditative aspects of this pose aid in
reducing stress and anxiety.
6. Strengthens Back Muscles: Engaging the back muscles to
maintain an upright posture contributes to back strength.

Contraindications:
1. Knee or Hip Injury: Individuals with knee or hip injuries may find
discomfort in this pose. Modify as needed or consult a healthcare
professional.
2. Pregnancy: Pregnant women may need to use props or choose
alternative seated poses, especially in later trimesters.
3. Recent Surgery: Those who have had recent surgery, particularly
on the lower back, knees, or hips, should approach with caution.
4. Ankle or Joint Pain: People with chronic ankle or joint pain may
need to modify the pose or avoid it.
Sukhasana is a versatile pose suitable for various contexts, but
practitioners should listen to their bodies and adapt the pose as
necessary, especially if dealing with specific health concerns.

2. Chakrasana
Chakrasana, commonly known as the Wheel Pose, is a dynamic and
invigorating yoga asana that involves a deep backbend. The name
"Chakrasana" is derived from the Sanskrit words "Chakra," meaning
wheel, and "Asana," meaning pose or posture. This pose is so named
because the body, when in the full expression, resembles a wheel or
an upward-facing arc.
Procedure:
1. Start by lying on your back with your knees bent and feet hip-
width apart, close to your sitting bones.
2. Place your hands beside your head, with fingers pointing toward
your shoulders.
3. Press through your palms and lift your body, allowing your head,
shoulders, and feet to come off the ground.
4. Straighten your arms and legs as much as possible, creating an
upward arch with your spine.
5. Keep your thighs and inner feet parallel, and ensure that your
knees are not splaying outward.
6. Engage your core muscles to support your lower back.
7. Breathe deeply and hold the pose for a comfortable duration.

Benefits:
1. Strengthens the Back: Chakrasana is excellent for strengthening
the muscles along the spine, particularly the lower back.
2. Improves Flexibility: This pose opens up the chest, shoulders, and
hip flexors, enhancing overall flexibility.
3. Stimulates the Nervous System: The deep backbend stimulates
the nervous system, providing an energizing effect.
4. Strengthens Arms and Legs: Supporting the body weight on the
hands and feet helps in building strength in the arms and legs.
5. Promotes Respiratory Health: The expanded chest in Chakrasana
allows for deeper breaths, promoting respiratory health.
6. Enhances Mood: Backbends are known for their mood-enhancing
qualities, as they may help alleviate feelings of fatigue and mild
depression.

Contraindications:
1. Back Issues: Individuals with serious back injuries or chronic back
pain should avoid or modify this pose.
2. Wrist or Shoulder Problems: People with wrist or shoulder issues
should be cautious, and modifications may be necessary.
3. High Blood Pressure: Those with high blood pressure should avoid
holding the pose for an extended duration.
4. Headache: Chakrasana can sometimes cause headaches, so
individuals prone to headaches should approach with caution.
5. Pregnancy: Pregnant women, especially those not accustomed to
the pose, should avoid it or practice with extreme caution.
It's advisable to learn Chakrasana under the guidance of a qualified
yoga instructor, especially if you are a beginner or have any pre-
existing health concerns.

3. Gomukhasana
Gomukhasana, commonly known as Cow Face Pose, is a seated yoga
asana that involves a deep stretch for the shoulders and hips. The
name "Gomukhasana" is derived from the Sanskrit words "Go,"
meaning cow, "Mukha," meaning face, and "Asana," meaning pose
or posture. The pose is so named because the final arm position
resembles the face of a cow.
Procedure:
1. Start by sitting on the floor or a yoga mat with your legs extended.
2. Bend your knees and bring your left foot under your right buttock,
placing it to the outside of the right hip.
3. Cross your right leg over the left, stacking the knees directly on
top of each other.
4. Bring your left arm up alongside your left ear, palm facing the
center of your back.
5. Bend your left elbow and reach your hand down your back,
fingers pointing downward.
6. Simultaneously, bring your right arm behind your back, reaching
up towards your left hand.
7. Attempt to clasp fingers or hold onto a strap, towel, or any
accessible prop if your hands cannot reach.
8. Keep your spine straight and chest open, breathing deeply and
holding the pose for a comfortable duration.
9. Repeat on the opposite side by switching the position of your legs
and arms.

Benefits:
1. Shoulder Stretch: Gomukhasana provides an intense stretch for
the shoulders and arms, particularly the deltoids and triceps.
2. Hip Opener: The crossed leg position in this pose opens and
stretches the hips, improving flexibility.
3. Chest Expansion: The pose expands the chest, promoting better
lung capacity and respiratory function.
4. Improves Posture: Regular practice of Cow Face Pose helps in
improving overall posture by aligning the spine.
5. Stress Relief: The focus on breath and the stretch in the shoulders
can have a calming effect, relieving stress and tension.
6. Stimulates Kidneys: The compression on the lower back and
abdominal area in Gomukhasana can stimulate the kidneys.

Contraindications:
1. Knee or Hip Issues: Individuals with knee or hip injuries should
use caution and may need props or modifications.
2. Shoulder Problems: Those with shoulder injuries or limited
shoulder mobility should approach this pose with care.
3. Neck Issues: People with neck problems should keep the gaze
forward and avoid straining the neck.
4. Pregnancy: Pregnant women should modify the pose by sitting on
a block or cushion and avoid intense twisting.
As with any yoga pose, it's essential to approach Gomukhasana
mindfully, listen to your body, and make modifications as needed,
especially if you have specific health concerns.
4.Parvatasana
Parvatasana, commonly known as Mountain Pose, is a foundational
yoga posture that is often used as a starting or resting position during
yoga practice. The name "Parvatasana" is derived from the Sanskrit
words "Parvata," meaning mountain, and "Asana," meaning pose or
posture. This pose is straightforward but offers various benefits for the
body and mind.
Procedure:
1. Start in a tabletop position on your hands and knees.
2. Tuck your toes under, lift your hips toward the ceiling, and
straighten your legs, coming into an inverted V-shape.
3. Ground your palms firmly on the mat, ensuring your hands are
shoulder-width apart.
4. Spread your fingers wide and press into the knuckles to engage
the entire hand.
5. Lengthen your spine, drawing your chest toward your thighs, and
allow your heels to sink toward the floor.
6. Keep your head in line with your arms, and your gaze directed
between your feet.
7. Engage your thighs, lift your sit bones toward the ceiling, and
maintain a straight line from your wrists to your hips.
8. Breathe deeply and hold the pose for a comfortable duration.
Benefits:
1. Strengthens the Upper Body: Parvatasana engages the arms,
shoulders, and upper back muscles, promoting strength and
stability.
2. Stretches the Spine: The elongation of the spine in this pose helps
improve posture and relieve tension in the back.
3. Stimulates Digestive Organs: The inversion created by lifting the
hips can stimulate the digestive organs, aiding in digestion.
4. Calms the Mind: The inverted position encourages a sense of
calmness and can help alleviate mild stress or anxiety.
5. Increases Blood Circulation: The posture encourages blood flow
to the brain, enhancing circulation and energy.
6. Builds Core Strength: Maintaining the alignment of the body in
Parvatasana requires engagement of the core muscles.

Contraindications:
1. Wrist or Shoulder Issues: Individuals with wrist or shoulder
problems should be cautious, and they may modify the pose or
avoid it.
2. High Blood Pressure: Those with high blood pressure or heart
issues should be mindful and consider a gentler variation.
3. Pregnancy: Pregnant women may practice Parvatasana, but
modifications might be needed to accommodate the changing
body.
 4. Recent Injuries: People with recent injuries or medical conditions
should consult a healthcare professional or a qualified yoga
instructor before attempting this pose.
Parvatasana is a versatile pose that serves as a fundamental element in
various yoga sequences, providing a moment of rest and reset between
other poses. It's important to practice it mindfully, paying attention to
the alignment and how your body responds.

5. Bhujangasana
Bhujangasana, commonly known as Cobra Pose, is a backbending
yoga asana that resembles the raised hood of a cobra. The name
"Bhujangasana" is derived from the Sanskrit words "Bhujanga,"
meaning serpent or cobra, and "Asana," meaning pose or posture.
This pose is often incorporated into yoga sequences for its benefits
in strengthening the back, opening the chest, and improving spinal
flexibility.
Procedure:
1. Start by lying on your stomach with your legs extended and the
tops of your feet resting on the mat.
2. Place your hands under your shoulders, fingers spread wide, and
elbows tucked close to your body.
3. Press the tops of your feet into the mat and engage your leg
muscles.
4. Inhale as you lift your chest off the mat, using the strength of your
back muscles.
5. Keep your elbows slightly bent and ensure that your pubic bone
remains in contact with the mat.
6. Draw your shoulder blades back and down, opening your chest,
and lift your gaze forward or slightly upward.
7. Breathe deeply and hold the pose, maintaining the engagement of
your back muscles.
8. To release, exhale as you slowly lower your chest back to the mat.

Benefits:
1. Strengthens the Back: Bhujangasana strengthens the muscles
along the spine, promoting a healthy and strong back.
2. Improves Posture: Regular practice of Cobra Pose helps in
opening the chest and improving overall posture.
3. Stretches the Front Body: The pose stretches the muscles in the
front of the torso, including the abdomen and hip flexors.
4. Enhances Lung Capacity: Opening the chest in Bhujangasana
allows for deeper breaths, enhancing lung capacity and
respiratory function.
5. Stimulates Abdominal Organs: The compression and stretch in
the abdominal area stimulate and massage the organs, aiding
digestion.
6. Relieves Mild Backache: This pose can be therapeutic for
alleviating mild back discomfort and fatigue.
 Contraindications:
1. Back Issues: Individuals with severe back injuries or herniated
discs should avoid or modify this pose.
2. Pregnancy: Pregnant women should practice Bhujangasana with
caution, and it may be more suitable to perform a gentler
variation.
3. Wrist Problems: People with wrist issues may need to modify the
pose or use props to alleviate pressure on the wrists.
4. Recent Abdominal Surgery: Those with recent abdominal
surgeries should avoid deep backbends and consult with a
healthcare professional.
As with any yoga pose, it's essential to practice Bhujangasana
mindfully, respecting your body's limitations, and making
modifications as needed, especially if you have specific health
considerations.

6.Paschimottanasana
Paschimottanasana, commonly known as Seated Forward Bend or
Intense Dorsal Stretch, is a seated yoga pose that involves a deep
forward fold. The name "Paschimottanasana" is derived from the
Sanskrit words "Paschima," meaning west or back of the body,
"Uttana," meaning intense stretch, and "Asana," meaning pose or
posture. This asana is often included in yoga sequences for its benefits
in stretching the spine, hamstrings, and promoting relaxation.
Procedure:
1. Start by sitting on the floor with your legs extended straight in
front of you.
2. Ensure that your spine is straight, and sit bones are grounded on
the mat.
3. Inhale as you lengthen your spine, and as you exhale, hinge at
your hips to begin folding forward.
4. Lead with your chest, and keep your back straight as long as
possible before rounding it.
5. Reach your hands toward your feet, holding onto your shins,
ankles, or feet, depending on your flexibility.
6. Keep your neck in a neutral position, and avoid straining your
neck by looking up.
7. Breathe deeply and hold the pose for a comfortable duration.
8. To release, inhale as you lengthen your spine and return to an
upright seated position.

Benefits:
1. Stretches the Spine: Paschimottanasana provides a deep stretch
along the entire length of the spine, promoting flexibility.
 2. Hamstring Stretch: The forward bend targets the hamstrings,
helping to improve flexibility in the back of the thighs.
3. Calms the Nervous System: The forward folding action has a
calming effect on the nervous system, promoting relaxation.
4. Stimulates Abdominal Organs: This pose stimulates the
abdominal organs, aiding in digestion and promoting internal
massage.
5. Relieves Mild Backache: Paschimottanasana can help relieve mild
back discomfort and tension.
6. Improves Posture: Regular practice of this pose contributes to
improved posture by lengthening and aligning the spine.

Contraindications:
1. Back Injuries: Individuals with severe back injuries or disc issues
should approach this pose with caution or avoid it altogether.
2. Pregnancy: Pregnant women should practice Paschimottanasana
with modifications and avoid intense forward bends, especially in
later trimesters.
3. Hamstring Injuries: Those with acute hamstring injuries may need
to modify the pose or avoid it until they have healed.
4. Digestive Issues: People with severe digestive issues or abdominal
pain should be cautious and may need to modify the pose.
As with any yoga pose, it's crucial to listen to your body, respect your
limits, and make modifications as needed, especially if you have specific
health concerns or injuries. It's also advisable to practice
Paschimottanasana under the guidance of a qualified yoga instructor,
especially if you are a beginner.

7. Matsyasana
Matsyasana, commonly known as Fish Pose, is a backbending yoga
asana that resembles the posture of a fish floating in water. The name
"Matsyasana" is derived from the Sanskrit words "Matsya," meaning
fish, and "Asana," meaning pose or posture. This pose is often practiced
to open the chest, stretch the neck and throat, and improve overall
spinal flexibility.
Procedure:
1. Start by lying on your back with your legs extended and arms by
your sides.
2. Slide your hands, palms down, underneath your hips and thighs,
with your forearms and elbows close to your body.
3. Pressing into your forearms and elbows, lift your upper body and
head off the mat.
4. Arch your back and lower the crown of your head to the floor,
creating a gentle curve in your spine.
5. Allow your chest to open, lifting it toward the ceiling, and keep
your thighs active.
6. If comfortable, you can release the head back and allow the
crown to rest on the mat, opening the throat and neck.
 7. Breathe deeply and hold the pose for a comfortable duration.
8. To release, lift your head, press into your forearms, and gently
lower your upper body back to the mat.

Benefits:
1. Opens the Chest: Matsyasana deeply stretches and opens the
chest, improving lung capacity and respiratory function.
2. Stretches the Neck: The pose provides a stretch to the neck and
throat, helping to alleviate tension and stiffness.
3. Strengthens the Upper Back: Fish Pose engages the muscles of
the upper back, contributing to improved strength and posture.
4. Stimulates the Thyroid: The stretch in the neck area stimulates
the thyroid gland, which can be beneficial for the endocrine
system.
5. Relieves Tension: Matsyasana can help alleviate tension and
fatigue in the neck, shoulders, and upper back.
6. Improves Spinal Flexibility: The backward bend in Fish Pose
contributes to improved flexibility along the entire length of the
spine.

Contraindications:
1. Neck or Spinal Injuries: Individuals with neck or severe spinal
injuries should avoid or modify this pose.
 2. High or Low Blood Pressure: People with high or low blood
pressure should practice Fish Pose with caution and consider
using props for support.
3. Migraines: Those prone to migraines may need to avoid lowering
the head all the way back in this pose.
4. Pregnancy: Pregnant women should practice Matsyasana with
caution and consider modifications to ensure comfort and safety.
As with any yoga pose, it's important to practice Matsyasana mindfully,
respecting your body's limitations, and making modifications as
needed, especially if you have specific health considerations or injuries.
Consult with a yoga instructor or healthcare professional for guidance,
especially if you are a beginner.
SENIOR CITIZENS FITNESS TEST
The Senior Fitness Test was developed at Fullerton University, by Dr.
Roberta Rikli and Dr. Jessie Jones. As such, the test is sometimes known
as the Fullerton Functional Test. It is a simple, easy-to-use battery of
test items that assess the functional fitness of older adults. The test
describes easy to understand and effective tests to measure aerobic
fitness, strength and flexibility using minimal& inexpensive equipment.
The individual fitness test items involve common activities such as
getting up from a chair, walking, lifting, bending, & stretching. The tests
were developed to be safe & enjoyable for older adults, while still
meeting scientific standards for reliability & validity.

Test Content:
The test consists of the following items:
1. Chair Stand Test:
To test lower body strength.
2. Arm Curl Test:
To test upper body strength.
 3. Chair Sit-and-Reach Test:
To test lower body flexibility.
4. Back Scratch Test:
To test upper body flexibility.

5. Eight Foot Up and Go Test:

To test speed agility and balance.
6. Six Minute Walk Test:
To test physical stamina and endurance.

1. Chair Stand Test

Purpose:
The main purpose of this test is to measure the lower body strength,
particularly the strength of less which is usually required for various
tasks such climbing stairs, getting in and out of vehicles, bathtub or
chair.
Equipment:
i. Chair without arms
ii. Stopwatch
Procedure:
i. Place the chair against a wall where it will be stable.
ii. Sit in the middle of the chair with your feet flat on the floor,
shoulder-width apart, back straight.
iii. Cross your arms at the wrist and place them against your chest.
iv. The test partner will tell you when to begin and will time
you for 30seconds, using the stopwatch. You will rise up to a
 full stand and sit again as many times as you can during the 30‐
second interval.
v. Each time you stand during the test be sure you come to a full
stand.
vi. When you sit, make sure you sit all the way down. Do not just
touch your backside to the chair. You must fully sit between
each stand.
vii. Do not push off your thighs, or off the seat of the chair with
your hands to help you stand unless you have to.
viii. Keep your arms against your chest crossed and do not allow
the arms to swing up as you rise.
ix. If you are on your way up to stand when time is called you will
be given credit for that stand.
Scoring:
The score the total number of completed chair stands during the given
30seconds.

2. Arm Curl Test

Purpose:
The main purpose of this test is to assess the upper body strength and
endurance which is required for performing household and other
activities involving lifting and carrying things.
Equipment:
i. 5 lb. Weight (for men)
 ii. An 8 lb. weight (for women)
iii. Stopwatch
iv. A straight‐back chair with no arms.

Procedure:
i. Your test partner will tell you when to begin and will time you
for 30seconds, using the stopwatch or a watch with a second
hand. Do as many curls as you can in the allotted 30‐second
time period, moving in a controlled manner.
ii. Remember to do a Full Curl, squeezing your lower arm against
your upper arm at the top of each curl and returning to a
straight arm each time. Keep your upper arm still.
iii. Do not swing the weight.
iv. If you have started raising the weight again and are over
halfway up when time is called, you may count that curl!
Scoring:
The score is the total number of arm curls performed within the given
30seconds duration.

3. Chair Sit and Reach Test

Purpose:
To assess the lower body flexibility which is important for good posture,
normal gait patterns and various mobility tasks such as getting in and
out of bath tub or car.
Equipment:
i. Chair
ii. Ruler
Procedure:
i. Place the chair against a wall so it will be stable.
ii. Slide forward in your chair until you are able to straighten one
of your legs. The ankle of your straight leg should be flexed at
about a 90‐degree angle. Your other foot should be flat on the
floor.
iii. Place one of your hands directly on top of the other so that
they are stacked with your fingers extended.
iv. Exhale as you bend forward at the hip and try to reach your
toes. If the extended leg begins to bend, move back in your
chair until the leg is straight.
v. Hold the stretch for at least 2 seconds and Do Not Bounce or
jerk as you reach.
vi. Take two practice reaches on each leg. Determine which side is
more flexible.
vii. You will measure and record only your most flexible side on
yours core card.
viii. Be sure you have a stable chair so that the chair will not
tip forward as you reach for your toes.
ix. After you have completed the practice reaches, your test
partner will hold a ruler across the toe of your shoe. The center
of the toe of your shoe is considered to be a measurement of
“0”.
 x. Reach forward toward your toes. Mark your score to the
nearest half‐inch.
xi. If you reach past this “0” point at the middle of your toe, you
receive a positive score of as many inches as you reach past it,
measured to the nearest half‐inch.
xii. If you cannot reach your toes, you receive a negative score of
as many inches as you are short of the “0” point at the middle
of the toe of your shoe, measured to the nearest half‐inch.
xiii. Try the reach twice and record the better of the two
measurements
Scoring:
The score is noted down to the nearest 1/2 inch or 1 cm as the distance
reached either a negative or positive score.

4. Back Scratch Test

Purpose:
This test helps to assess the upper body (shoulder) flexibility, which is
essential for a person to perform various jobs such as combing hair
putting on overhead garments, reaching for seat belt, etc.
Equipment:
i. Ruler
Procedure:
i. Place your left arm straight up in the air above your left
shoulder.
ii. Bend your left arm at the elbow to reach toward your back,
with your fingers extended. Your elbow pointed toward the
ceiling.
iii. Place your right hand behind your back with your palm out and
your fingers extended up.
iv. Reach up as far as possible and attempt to touch the fingers of
your two hands together. Some people are not able to touch at
all, while others’ fingers may overlap.
v. Take two practice stretches with each arm, determining which
side is more flexible.
vi. You will be measuring and recording only your most flexible
side.
vii. You are now ready to be measured. Perform the stretch as
outlined above. Without shifting your hands, your test partner
will position your fingers so that they are pointing toward each
other.
viii. The distance between the fingertips of one hand and the other
is measured to the nearest half-inch. If your fingers overlap,
the amount of the overlap will be measured.
ix. Fingertips just touching receive a score of “0”.
x. If your fingers do not touch, you receive a negative score of the
distance between your fingers, measured to the nearest 5 or
half an inch.
xi. You receive a positive score if your fingers overlap, measuring
the overlap to the nearest .5 or half an inch.
xii. If you are able to touch your fingers together, do not grab your
fingers together and pull, as this will affect the accuracy of your
score.
 xiii. Do the stretch twice, recording the best score and remember
to indicate if the score was positive or negative.
Scoring:
Record the best score out of the two trials to the nearest centimeter or
1/2inch.

5. Eight Foot Up and Go Test

Purpose:
This test helps to evaluate speed, agility and balance of a person while
moving. These are important factors in performing jobs which require
quick maneuvering, Such as putting of bus in time to answer the phone,
etc.
Equipment:
i. Chair
ii. Cone (or another marker)
iii. Stopwatch
Procedure:
i. Sit in the chair with your hands on your thighs, your feet flat on
the floor with one foot slightly ahead of the other.
ii. Your test partner will hold the stopwatch and stand near the
place where you will walk around the marker on the floor.
iii. Your test partner will signal, “go” and start the watch. For test
accuracy, your test partner must start the watch on the signal,
“go.”
iv. Do not wait to start the watch after the participant has started
to move.
 v. The test is timed to the nearest tenth of a second, so it is
important to be as accurate as possible when starting and
stopping the watch.
vi. Upon the signal “go” rise from the chair and walk as quickly as
possible out to the marker. You may press off your thighs of
the chair when you rise. Do not run. Walk around the outside
of the marker and return to your seat as quickly as possible,
being sure to be safe in your movements.
As soon as you are fully seated again your test partner will stop the
watch and record your time to the nearest tenth of a second.
vii. If you would like to take a practice test before testing for a
score you may. You may then take the test twice, recording
your best score.
viii. Remember to record the score to the nearest tenth, for
example, 4.9seconds or 8.9 seconds.
Procedure:
i. Sit in the chair with your hands on your thighs, your feet flat on
the floor with one foot slightly ahead of the other.
ii. Your test partner will hold the stopwatch and stand near the
place where you will walk around the marker on the floor.
iii. Your test partner will signal, “go” and start the watch. For test
accuracy, your test partner must start the watch on the signal,
“go.”
iv. Do not wait to start the watch after the participant has started
to move.
v. The test is timed to the nearest tenth of a second, so it is
important to be as accurate as possible when starting and
stopping the watch.
 vi. Upon the signal “go” rise from the chair and walk as quickly as
possible out to the marker. You may press off your thighs of
the chair when you rise. Do not run. Walk around the outside
of the marker and return to your seat as quickly as possible,
being sure to be safe in your movements.
vii. As soon as you are fully seated again your test partner will stop
the watch and record your time to the nearest tenth of a
second.
viii. If you would like to take a practice test before testing for a
score you may. You may then take the test twice, recording
your best score.
ix. Remember to record the score to the nearest tenth, for
example, 4.9seconds or 8.9 seconds.
Scoring:
The best trial is recorded to the nearest 1/10th second.

6. Six Minute Walk Test

Purpose:
This test helps to assess the aerobic fitness for aerobic endurance of a
person which is an essential component for walking distances, stair
climbing shopping, sightseeing, etc.
Equipment:
i. Stop Watch
 ii. Measuring Tape
iii. Visible Tape (i.e. masking tape or painter’s tape)
Procedure:
i. Begin by setting the minimum knee or stepping height for each
participant. This is at the level even with the midway point
between the kneecap and the front hipbone (Iliac crest). It can
be determined using a tape measure or by stretching a cord
from the middle of the kneecap (patella) to the hipbone. Then
you can fold it over and mark this point on the thigh with a
piece of tape.
ii. Your test partner will tell you when to begin and will time you
for two full minutes using the stop watch.
iii. Begin stepping, being careful to lift your knees to the
appropriate height each time so that your knee is level with the
tape mark on the wall. Your entire foot must touch the ground
on each step to ensure that you are not jogging, you need to
“step”.
iv. Your test partner will count each time you raise your right
knee, counting each full stepping cycle. A full step cycle is when
both the right and the left foot have lifted off the floor and
come back down.
v. Your test partner should alert you at each 30-second interval to
allow you to gauge how you feel. If you cannot complete the
full 2 minutes that is fine, just complete as much time as you
can comfortably complete.
vi. If you wish to rest during the test you may stop stepping, rest
and then resume the test. The stopwatch will continue to run
and you may start stepping again as long as you are still within
the two‐minute test period.
Scoring:
The total distance covered in six minutes is recorded to the nearest
meter.
 Table for Senior Citizen Fitness Test for 5 Elderly
Members of the Family:-
S.No Name Age Chair Arm 6 2- Chair Back 8 foot
(in Stand curls(no. mins min sit and scratch(i up and
yrs) (no. of of reps) walk Step reach n inches) go
stands test(in test test(in step(in
) yards) inches) sec)
1. Mohan 68 18 20 629 102 1.2 -4.0 5.2
2. Rita 69 13 12 620 75 3.5 0.1 5.9
3. Sita 75 15 15 590 83 -1.6 -3.0 5.1
4. Ankit 79 10 15 495 72 -0.9 -3.1 5.2
5. Rohit 64 10 13 562 84 0.3 -1.2 6.8
 Badminton
Introduction
Badminton is a racquet sport played using racquets to hit a shuttlecock
across a net. Although it may be played with larger teams, the most
common forms of the game are "singles" (with one player per side) and
"doubles" (with two players per side). Badminton is often played as a
casual outdoor activity in a yard or on a beach; formal games are played
on a rectangular indoor court. Points are scored by striking the
shuttlecock with the racquet and landing it within the other team's half
of the court.
Each side may only strike the shuttlecock once before it passes over the
net. Play ends once the shuttlecock has struck the floor or ground, or if
a fault has been called by the umpire, service judge, or (in their
absence) the opposing side.

The shuttlecock is a feathered or (in informal matches) plastic projectile

that flies differently from the balls used in many other sports. In
particular, the feathers create much higher drag, causing the
shuttlecock to decelerate more rapidly. Shuttlecocks also have a high
top speed compared to the balls in other racquet sports. The flight of
the shuttlecock gives the sport its distinctive nature.

The game developed in British India from the earlier game of battledore
and shuttlecock. European play came to be dominated by Denmark but
the game has become very popular in Asia, with recent competitions
dominated by China. In 1992, badminton debuted as a Summer
Olympic sport with four events: men's singles, women's singles, men's
doubles, and women's doubles;mixed doubles was added four years
later. At high levels of play, the sport demands excellent fitness: players
require aerobic stamina, agility, strength, speed, and precision. It is also
a technical sport, requiring good motor coordination and the
development of sophisticated racquet movements.

History
The game originally developed in India among the British expatriates,
where it was very popular by the 1870s. Ball badminton, a form of the
game played with a wool ball instead of a shuttlecock, was being played
in Thanjavur as early as the 1850s and was at first played
interchangeably with badminton by the British, the woollen ball being
preferred in windy or wet weather.
Early on, the game was also known as Poona or Poonah after the
garrison town of Poona, where it was particularly popular and where
the first rules for the game were drawn up in 1873.By 1875, officers
returning home had started a badminton club in Folkestone. Initially,
the sport was played with sides ranging from 1 to 4 players, but it was
quickly established that games between two or four competitors
worked the best. The shuttlecocks were coated with India rubber and,
in outdoor play, sometimes weighted with lead.Although the depth of
the net was of no consequence, it was preferred that it should reach
the ground.
The sport was played under the Pune rules until 1887, when J. H. E.
Hart of the Bath Badminton Club drew up revised regulations. In 1890,
Hart and Bagnel Wild again revised the rules. The Badminton
Association of England (BAE) published these rules in 1893 and officially
launched the sport at a house called "Dunbar"in Portsmouth on 13
September. The BAE started the first badminton competition, the All
England Open Badminton Championships for gentlemen's doubles,
ladies' doubles, and mixed doubles, in 1899. Singles competitions were
added in 1900 and an England–Ireland championship match appeared
in 1904.

Equipment:
Badminton rackets
There are a wide variety of rackets available which can seem a little
overwhelming if you are new to the sport. But purchasing your racket
needn’t be a daunting task.
As with any sporting equipment the prices range wildly so the best
advice is to pick one you can afford and that suits your level. If you are
starting out, it is not really necessary to go for a pro model, go for a
lightweight one as they are more suitable for beginners.
You will also need to consider your style when choosing a racket. Are
you player who focuses more on power or control in their game?
Rackets are designed with different characteristics for different styles of
play, so bear this in mind when making your purchase. The weight of
the racket is also something that should be considered. Heavy rackets
are considered power rackets as it will give you more force behind your
shot. Lighter rackets offer better control and allow you to more easily
place shots around the court- therefore may be a better choice for
beginners. A flexible racket is the best choice for beginners as it is
easier to control.
Shuttlecocks
When picking a shuttlecock— you have two choices: those made of
authentic feathers and those made of nylon. Not surprisingly the
feather ones are more expensive and are considered to be superior but
they don’t last as long as the less expensive ones. So when starting out
the nylon versions are your best bet.
Badminton sets
Although getting involved in badminton requires minimal equipment,
you may want to start with a friendly knock up. If you have enough
space, many manufacturers make sets that include the net, racket and
shuttlecocks for you to get started with.

Rules
 Player must wait until his opponent is ready before serving. If the
opponent attempts a return then he is ruled having been ready.
 The feet of both players must remain in a stationary position until
the serve is made. Your feet can not be touching the line at this
time.
 It is not a fault if you miss the shuttle while serving.
 The shuttle cannot be caught and slung with the racket.
 A player cannot hold his racket near the net to ward off a
downward stroke by his opponent or to interfere with his racket.

Faults
 The shuttle, at the instant of being hit is higher than the servers
waist or the head of the racket is higher than the servers racket
hand.
 The shuttle does not land in the correct service court.
 The server's feet are not in the service court or if the feet of the
receiver are not in the court diagonally opposite the server.
 The server steps forward as he/she serves.
 Any player balking or feinting his opponent before serve or during
serve.
  A serve or shot that lands outside the court boundaries, passes
under or through the net, touches any other obstructions or a
players body or clothing. The boundary and service lines are
considered in play.
 The shuttle in play is struck before it crosses the net to the
striker's side of the net. You may follow through over the net.
 A player touching the net or its supports with his body or racket
while the shuttle is in play.
 Hitting the shuttle twice in succession by a player or team.

Scoring System
 A match consists of the best of 3 games of 21 points.
 Every time there is a serve – there is a point scored.
 The side winning a rally adds a point to its score.
 At 20 all, the side which gains a 2 point lead first, wins that game.
 At 29 all, the side scoring the 30th point, wins that game.
 The side winning a game serves first in the next game.

Strategies
1. Singles
 Make opponent move quickly by using different shots
 Make shots to the corners
 After making a shot, always come back to the center of the court
 Make quick decisions (what kind of shot you are going to make
and where to hit the birdie)
 Change the pace regularly but unexpectedly
 Overhead strokes must look the same
 Long and deep serves work better
2. Doubles
  Short serves are better
 Target the space between opponents
 When receiving, play aggressively toward the net
 Should switch quickly from defense to offense and from offense
to defense
 When attacking, adopt a formation with one player in the front
part of the court, and the other player towards the rear part of
the court
 When defending, adopt a side-by-side formation in order to cover
the full width of the doubles court.

Notable Players
Taufik Hidayat (Indonesia)
Taufik Hidayat who is a retired badminton player from Indonesia, holds
the record for winning the Indonesian Open six times (in 1999, 2000,
2002, 2003, 2004, and 2006). In the men's singles badminton event of
the 2004 Summer Olympics, he secured his inaugural Olympic gold
medal. Furthermore, in August 2005, he emerged victorious in the
men's singles competition at the IBF World Championships.
Lee Chong Wei (Malaysia)
Lee Chong Wei is a former professional badminton player from
Malaysia. He is considered one of the greatest badminton players of all
time, having won numerous international titles and achieving the world
number one ranking for a record 199 consecutive weeks.
Lin Dan (China)
Lin Dan is a professional badminton player on the Chinese national
team. Sports fans and critics consider him the greatest singles player of
all time. He is known as a badminton player with above-average
technique and a champion's mentality.
Akane Yamaguchi (Japan)
Many believe that Yamaguchi, a teenage prodigy from Japan, has what
it takes to become a top-tier women's singles badminton player in the
future. When she was 16 years old, Yamaguchi made history by
becoming the youngest player ever to win a BWF Super Series
tournament after defeating Shizuka Uchida in the 2013 Japan Super
Series final.
Viktor Axelsen (Denmark)
This Danish badminton star has placed himself at the top of the world's
rankings. The 29-year-old made a big splash at the 2010 World Junior
Championships when he won the title and became the first European to
do so.

Conclusion
Badminton is a racket sport played by either two opposing players-
singles or two opposing pairs-doubles, who take positions on opposite
halves of a rectangular court that is divided by a net. Players score
points by striking a shuttlecock with their racket so that it passes over
the net and lands in their opponents' half of the court. A rally ends once
the shuttlecock has struck the ground, and the shuttlecock may only be
struck once by each side before it passes over the net. It is a popular
game throughout the world and can be played by people belonging to
almost all age groups. It also helps in boosting the health of people and
maintaining fitness. This sport is very beneficial for improving health
and concentration and is loved all over the globe