Practical PHYSICAL FITNESS TEST : “SAI KHELO INDI€ TEST E KEHLO INDIA TEST INTRODUCTION ‘The Khelo India programme has been introduced to revive the sports culture in Inda at the grass root level by building a strong framwork for all sports played in our country and establish India as a great sporting Nation It was launched in the year 2018 by then sports minister Col. Rajyavardhan Singh Rathore in New Delhi. Aimed at mainstreaming sports as a tool for national development and individual development the union cabinet approved the execuation of the revamoped ‘Khelo India’ programme by consolidating the ‘Rajiv Gandi Khel Abhiyan’, the ‘urban sports infrastructure Scheme’ and the National sports talent search system programme. The programme strives to promote “Sports for excellence” as well as “Sports for All”. Procedure For Youth Fitness Test BML, is abbreviation of body mass index. This is the calculation of body fat which is done on the basis of weight and Right body mass index is also known as Quetelet index because it is invented by Lambert Adolphe Jacques Quetelet who was mathematician from Beljium. BODY MASS INDEX Purpose BMI refers primarly to the distribution of muscle and fat in the body. Equipment Required Flat clean surface, stadiometer / ‘mesuring tape pasted on a wall and weighing machine. Procedure Measuring Height Accurately 1. The subject (doer) removes the shoes, bulky clothing and hair ornaments. 2. ‘Take the height measurement on non-earpeted one ed eaint «oat Surface. Such as a wall with no molding. 3. The = with feel flat, together ae et west the wall, make sure legs are straight, arms are at sides, and shoulders are level, 4. Make sure ‘subject is looking straight ahead and that the line of slight is parallel with the floor, 5, Take the measurement while the subject stands with head, shoulders, buttucks, and heels touching the flat surface (wall). 6. Use a at hea pss to form right ale with the wal and lower the headpiece unt it frm touches the crow of the head.Make sure the measure’s eyes are at the same level as the head pie Ey ; First, mark tightly where the bottom of the head piece meets the wall, then use a metal tape tg ‘meng, Farsthe base on the floor to the marked measurement on the wall to get the height measur 9, Record the height accurately to the nearest 0.1 centimeter. Measuring weight accurately 1. Use a digital scale. Place the scale on firm flooring rather than carpet. 2. The subject removes shoes and heavy clothing, such as sweaters. 3, The subject stands with both feet in the centre of the scale. 4. Record the weight to the nearest decimal fraction, eg. 25.1 kilograms. ‘Scoring Body Max Index (BMI) is calculated from body weight (w) and height (h). weight in kg pg reean a (height in my ‘The higher the score usually indicating higher levels of body fat. For example if a person has 80 kg weight and 1.70 m height then the person's BMI will be weight (in kg) BMI = eight x height (in m) Now check fom the chart below that where he/she eategorised. BMI Chart= a must be behind the starting line. Once the subject is ready and motionless, the starter gives the instructions “set” then, “go.” The tester should provide hints formaximizing speed (such as keeping low, driving hard with the arms fand legs) and the participant should be encouraged to not slow down before crossing the finish line. Results: Two trials are allowed, and the best time is recorded to the nearest 2 decimal places. The timing starts from the first movement (if using a stopwatch), and finishes when the chest crosses the finish line B 600 M WALK AND RUN Purpose: By this aerobic capacity, cardiovascular, capacity and endurance is tested. Equipment required: Oval or running track, marking cones, recording sheets, stopwatch. Procedure: 600 m walk and 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 meters. The subject takes a standing start from the start line, The subject may walk in between. However, the objective is to cover the distan ‘ 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 [i seconds. The time taken to complete the distance from starting lane to end lane is considered as score. SIT AND REACH ‘This test was first described by Wells and Dillon (1952) and is now widely used as a general test of flexibility. The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. Purpose: The main aim of test is to measure flexibility of different parts of the body. Equipment Required : Sit and reach box (or alternatively a ruler can be used, and a step or box) of 12"x12" (sides), 12x10" (front & back) 12"x21" (top) 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. the palms facing downwards, and the hands-on top of each other or », the subject reaches forward along the measuring line as far as that the hands remain at the same Sit and Reach level, not one reaching further forwar the other. After some practice the subject reaches out and holds that position for at 1-2 seconds while is recorded. Make sure there are no jerky movements. Scoring: The score is recorded to the nearest centimeter or half inch as the distance reached by the hand. ‘Some test versions use the level of th as the zero mark, while others have the zero mark 9 inches before the 600 m Walk and Run| —______ a, a Ee a sd measures abdominal strength and The Partial Curl-up test, cedurnoce, « combination that more truly reflects your fitness level than strength tests alone. Equipment Required: A stop watch or timer that can measure one fully minute: a ruler, a friend to help Keep count and time you (optional). : Procedure: Lie down on your back with your knees bent, feet flat on the foor and your heels about 18 inches sway from your behind, Place your ime at sour sides, palms down, fingertips next to your hips. Place a ruler zest to your fingertips in this position and measure 6 inches further. You can Partial Curt-Up put apiece of paper, the ruler itself, or a piece of tape at that 6-inch marker ‘Keep your hands on the floor throughout the test. Just like abdominal crunches, engage the abs to lif. yo head, neck, and shoulder blades off the floor, but allow your fingertips to slide toward the 6-inch marker. ieee te the starting position to complete one rep. Repeat this as many times as you can in 60 seconds, counting only th number of repetitions that your fingertips successfully reach the 6-inch marker. You may rest in the start . position (relaxed), but the clock continues to run. ~ ‘Scoring: Number of curl-ups done in one minute. Partial curl-up standards for men and women, ee Standard for Women Age / ‘Normal Challenging Age Normal Challenging Level Level Level Level 10 | 22 aa a 28 55 5 u = so 22 46 ae 52 Purpose: The Push-Up Test age bet an ae Equipment Required: A Procedure: A standardeal ===> =] Keep your gaze in front of your fingertips so neck stays long. Press chest back up to start position, Repeat repetitions for thirty seconds. While performing this exercise, make sure to keep your spine long and straight, and don't stare down at the ground. Scoring: Number of repetition done in 30 sec. Average standards for push-ups (boys) and modified push-ups (girls) Standard for boys Standard for girls ‘Age Normal Challanging Age Normal | Challenging Level Level Level Level u | u 23 tt 8 7 13 13 25 13 8 18 15 34 27 15 9 19 Ez BROCKPORT PHYSICAL FITNESS TEST This test has been made for all youth and students with special needs, the number of these examinations is 27. Most of these include six or can be customized according to the situation and available resources. 1. Flexed arm hang How long can he/she hang from the chin above the bar, is the score for this test. 1. Push Up: Grasp an overhead bar and pull body up so chin rises above the bar, then return arms to fully extended position. 2. Pull-up modified: With the body horizontal, set the bar out of reach and pull the bar up. 2. Body Composition 1, Skinfold measures: The caliper ‘the thickness of the triceps subscapular and skin. n's weight and dividing it by square of their height. the resistance of body tissue to the flow of a small * sal 3. Aerobic Functioning masa 1, PACER Test (20 M or 2. Target Aerobic maintaining a maximum 3. One mile run/walk: 4. Flexibility one leg bent, which is designed to measure the flexibility ‘ue behind the back by reaching above the shoulder and under » sides of the back with the other. — % ‘upward with one hand and touch the top af the opposite econ ee the be a” themi ao errr 6. Musculo skeletal Fi §. Target Stretch Test 1, Elbow Extension 2. Fore arm supination 3. Shoulder abduction 4. Shoulder external quotation ipment ired—Only few rel Sas Sai cues grip Senter 351 Ib barbel, sited push-up block, 11 lb weight, curl up strip, Pall up bar, skinfold calliper, high weight scale, sit and reach up equipment, heart rate monitor and 15 bl dumbell, and calibrate tape. Often test items replacements are allowed if these are not available, 5. 6. Knee extension 7. 8. “ h/Endura 1, Trunk Lift: While lying face down, use the back muscles to left the upper body off the floor. 2. Grip strength: A measure of arm strength by using the dominant hand to hold the dynamonitor with as much force as possible. 8. Bench Press (15.9 kg): Do more and more bench press using a barbell. 4. Isometric Push up: Raise the push up for 40 seconds. 5. Seated push up: Extend the arms and life the body above the chair and hold this position for as far as long as possible. 6. Dumble Press: Sitting in a chair, lift 6.8 kg. of dumbells as a specific cadence 7. Push up walk (40 meters): Walk or push in a wheel chair at a comfortable space for 40 meter with a 5 meter start zone. This is not a race. Participants are encouraged to travel at that speed. 8. Curl up: For a rate of 3 second do 75 curl up: Hands slide 4.5 inches of the grounnd for one complete 9. Curlup Modified: Curlup test, however is done by resting on the arms rather than on the thigh. 10. Extended Arm Hang: Hanging from overhead bar with outstreched arms for 40 seconds.Practical | | | | Lifestyle diseases characterize those diseases whose occurrence is primarily based on the daily habits of people and are a result of an inappropriate relationship of people with their environment. The main factors contributing to lifestyle diseases include bad food habits, physical inactivity, wrong body posture, and disturbed biological clock Lifestyle diseases, as the name suggests, are caused by lifestyle habits, and hence they can be prevented simple changes in day to day life. These changes can move you towards a better and healthier you; they say “Prevention is Better than Cure.” These diseases are not restricted to adults alone; lifestyle diseases have started hitting kids cal activity, more availability of resources and no time to spare, we have become preys to some -s. Our grandparents had never even heard about back in the 60s and 70s. as well. Less phy extremely uncommon disea: Life style diseases can be prevented if healthy active lifestyle is adopted. Some of the most common type of lifestyle diseases is the following: 1. Obesity 2. Diabetes 3. Asthma 4, Hypertension OBESITY ‘Now days obesity is a problem of the whole world. This problem is not only in India but also in other countries. In the USA, one in three adults and one in five children and adolescents are facing obesity. Same is the case with India. Obesity is a condition of the body in which the amount of fat in the body increases to a very high level. In other words, it can be said that the condition when a person's ideal weight exceeds 22% or more, A chilld whose weight exceeds his ideal weight by about 30 pounds is considered as fat. TADASANA 4 Meaning By doing Tadasana, the body becomes strong as palm tree that is why this asana has been given the name of Tadasana. It is also known Palm tree pose. Along with making a body strong and every, it is considered to be the best asana to inerease the height of the body:Procedure 3 & 1. Stand straight on a flat ground with your feet together and keep both palms by your side. 2. Raise both the hands from the back by inhealing deeply. Before moving the hand up interwine the fingers and while inhaling, slowly take them up towards they, Palm should be towards the sky. While inhaling, raising the hand, the stomach should be pulled in. Waist, neck should be straight in front. Now exhale and return to the original/starting position. Repeat this action again after stoping for 1 to 2 minutes. ‘According to the capacity do this 1 to 15 times per day. Benefits 1. Strengthens the digestive system. 2. Corrects the blood pressure. 8. Increase height and balance. 4, Increses flexibility. Sr eaae Pr Precautions 1. It there is any problem in the foot or operation has been done, then this asana should not be done. 2. Do not practice this asana if you have headache or insomania. Eh aronamarsyenonasava ‘This asana is named after the great yogi Matsyendranath (9th century Yoga guru who founded Hatha Yoga) M ‘The name comes from the Sanskrit words ardha meaning “half”, matsya meaning “fish”, Endra meaning “king”, and asana meaning “posture” or “seat”, This yoga pose is extremely beneficial for burning of fat from the abdomen. Thus, this pose is helpful in weight loss and obesity management. Py Benefits 1. Increase hips and spine flexibility,ARDHA MATSYENRASANA Precautions ‘© Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen. © Persons with Heart, abdominal or brain surgeries should avoid. ‘¢ Those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe cases it should be avoided.DIABETES « s not properly process food for use as energy. Most of the fo Diabetes is the condition in which the body do wd eat is turned into glucose, or sugar, for our bodies to use for energy. The pancreas, an organ that lies neap 9! stomach, makes a hormone called insulin to help glucose get into the cells of our bodies. When you have diab!" your body either doesn't make enough insulin or can't use its own insulin as well as it should. This causes guy, to build up in your blood. This is why many people refer to diabetes as “sugar a. Dinbetes can cause serious health complications including heart disease, blindness, kidney failure, gy lower-extremity amputations. The following postures have been found to be effective in the control and cur ,P° diabetes = hy Ey brusancasana E c Pa Bhujangasana is also called the Cobra Pose. This energizing backbend resembles the raised hood of a cobra, w, Bhujang = Snake (Cobra); Asana = Posture or Pose bor for Procedure Pr 1. Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the fly under your shoulders. Tuck the elbows back into your body 2, Press the toes of the feet, thighs and the pubis firmly onto the floor. 3. While inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height which you can maintain a connection through your pubic to your legs. Press the tailbone toward the puti and lift the pubis toward the navel. Narrow the hip joints. Firm but don’t harden the buttocks. 4. Firm the shoulder blades against the back, puffing the side ribs forward, Lift through the top of th sternum but avoid pushing the front ribs forward, which only hardens the lower back, Distribute th backbend evenly throughout the entire spine, 5. Hold the pose anywhere from 16 to 30 seconds, breathing easily. Release back to the floor with « exhalation. jenefits 1. This Asana helps to stretch muscles in the shoulders, chest and abdomen. It decreases stiffness of th lower back, and it strengthens the arms and shoulders. 2. It increases flexibility. Helps in stress, depression and anxiety management.xxxe 9 3. Improves blood circulation and oxygen in body, heart and throughout the spinal and pelvie region especially nd it’s stimulates organs in the abdomen, like kidney 4, Improves digostion, strengthens the spinal cord Duration Conveniently 10-18 seconds and gradually increase the time Precaution/Contradications People suffering from heart disease or high/low blood pressure should not do this asana. The place of meditation should be clean and the environment should be pollution free, Ea Pascuimorranasana Paschimottana Waist/Back, Ut body and is particu ated Forward Bend, or Intense Dorsal Stretch is an asana, In Sanskrit: Paschima means. 1a ~ Intense Stretch, / 1a ~ Pose; The Paschimottanasana covers a whole lot of systems in the arly useful for diabetes and high blood pressure. It provides adequate n sage to pancreas and foree the endocrine gland to release insulin, thus gement of diabetes. nsures in the prevention and mani Procedure 1, Sit up with the |. stretched out straight in front of you, keeping the spine erect and toes flexed toward Breathing in, raise both arms above your head and stretch up. Breathing out, bend forward from the hip joints, chin moving toward the toes. Keep the spine erect focusing on moving forwards to rds the toes, rather than down towards the knees. 4, Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of your toes and pull on them to help you go forward. 5, Breathing in, lift: your hes slightly and lengthen your spine. 6, Breathing out, gently move the navel towards the knees. 7. Repeat this movement two or three times Drop your head down and breathe deeply for 20-60 seconds. 8 9, Stretch the arms out in front of you. PASCHIMOTTANASANApack up to the sitting position 10, Breathing in, with the strength of your arms, 11. Breathe out and lower the arms. a 1, Induces relaxation, relieves stress and lifts mood. = a 2. Stretches the spine, shoulders, lower back, and haces - 3. Stimulates organs including intestine, kidney and liver: 5° an 4. Stretches the spine, shoulders, hamstrings. 5. Improves digestion. : ‘ ; id cures diseases, 6. Traditional scriptures say that it increases appetite, reduces obesity, and “ures diseases, Precautions Paschimottanasana shouldn't be performed in the following conditions: 1. Abdominal ulcer 2. Diarrhea pe Beck injury 4 Beiatica Ana 6. Pregnancy 7. Slipped Dise ASTHMA | Asthma is a chronic lung condition that affects the airways. Asthma makes breathing difficult because the airy become swollen, produce too much mucus and the muscles around the airways tighten. Asthma can range frome to severe and can be life threatening. Following yoga poses are beneficial in asthma: Helps to lead a healthy life by rei BRPRRy 0 do can be done eal ‘any place. : p Procedure Precautions 1, Should 2. If thereWire El comuxhasana Gomukhasana is one of the most commonly used Yoga poses, having countless benefits as a mental, physical as well as emotional exercise, The fact that the asana is quite easy to practice allows people from all age groups and gendors to draw on the pose in their daily life. The name comes from the Sanskrit go, meaning and asana, meaning “pose.” 13 “cow,” mukha, meaning “face,” Procedure 1, Sit in position of Sukhasana, 2. Bend the left leg at the knee and sit on the left foot. 3. Bend the right leg and keep the right thigh over the left leg with the help of your hands. 4. Take the left are over the left shoulder and right arm behind the back. 5. Hook the finger of both hands at the back. 6, Keep body and spine straight. 7, Sit in this position and keep breath in control. 8. Come back to origirnal position and change leg position 9, Repeat it five times. Benefits 1. Helpful for the people with flexibility problem of back. Eases stiff shoulders as well as various backaches and pains. Beneficial for asthmatic patients. Stimulate renal activity. j Develops chest muscles with regular practice. Precautions sie 1. A person suffering from asthama should not have intercourse for a long time. 2. The person suffering from knee surgery and pain should not perform this asana. 3. Pragnent lady should avoid this asana.Blood pressure is the force of blood against the artery walls as it circulates through the body. High blood pressure or hypertension is the constant pumping of blood through blood vessels with excessive force. Behaviour and lifestyle-related factors can put people at a higher risk for developing high blood pressure. This includes eating too much salt (sodium), not eating enough potassium (from fruits and vegetables), being overweight, not getting enough exercise, as well as drinking too much alcohol and smoking.= —=z_ ‘Yoga can actually help with three of these lifestyle changes: exercise, maintaining a healthy weight, and stry reduction. Ey uttanpapasana 1 ‘Yoga is an important part of life as it keeps us healthy and fit. Doing yoga regularly gives a feeling of peace to th, mind and soul, Yoga also helps in making the body strong, shapely and flexible. That's why today we have bough, you the benefits of uttanpadasana. During this asana, it helps to reduce belly fat and make the stomach inside, jy sanskrit ‘ut’ means lift, ‘tan’ means stretch, ‘Pad’ means /eg, “uttana’ means fo raise. The English name is ‘Raise leg pose’. By practicing this regularly you can avoid many problems related to your health. Procedure First of all lie down on a flat place. ‘Now join both the toes together. After that take yourself back to normal state. Now take a long breath and raise the legs up. Remember it should rise only around 35 degrees. Now keep the legs up like this for some time and slowly inhale and exhale. After 30 seconds, while exhaling deeply, bring the legs back down. ‘Thus there is one cycle of uttanpadasana. Do 2-3 eycles in the beginning and then increase the number. PENT Pe eeLie on your back on a healthy and flat place. Keep both the hands at a distance of 6 inches from the body. Keep palms open to the sky. There is a difference of one foot between both legs. Now slowly relax the whole body. By paying attention to every part of the body from toes to the top of the head, all the organs had been relaxed continuously If you start falling asleep while doing asanas, then you should take long and deep breaths. 8. Feel at last that the body is just a dead body. Keep your mouth and eyes closed. ope eer Precautions L In this way everyone can do shavasana and there is no harm in doing shavasana. But if the doctor had forbidden you from lying on your back for some reason then this asana should not be done. 2. Places of performing shavasana should be quiet, pollution free and free from noise.Practical | < Measurement of any one playground of your choice from the given games and describe the equipments (Rules, Termininology of Skills) associated with it[ae} cy HISTORY The origin of Kho-Kho is difficult to trace, but many historians beli which in its simplest form involves chasing and touching a person. ancient times, was played on ‘raths’ or chariots, and was known as The rules of the game were framed in the beginning of the 20th century. was formed in 1914, to frame its rules. The first ever rules on Kho-Kho were P\ in 1924. In 1959-60, The first kho-kho tournaments were organized in 1914, an st 1 was held in 1959 at Vijayawada under the auspices of the Kho-kho Federation of India (KKFI), which was form in 1955. The Government has initiated the following awards for the game: Arjuna Award, Eklavya Award for Rani Laxmi Bai award for women, Veer Abhimanyu award for boys under 18, and Janaki award for girls under j GROUNDS AND MEASUREMENT _ ‘eve, that it is a modified form of ‘Run cy, With its origins in Maharashtra, Kho-Ky, Rathera, At Gymkhana Poona, a Comnity, ublished from Gymkhana Bang, .d the first national champions, Shape of playfield : Rectangular Total area including : 33mx 21m Playfield dimension (men) : 29mx 16m Playfield dimension (women) 27 mx 16m Free Zone : 2.75 mx 16m Centre lane : 23.50 m x 30 cm Cross Lane : 16 m x 30cm Distance between last and first Squares : : Posts rong wooden shall be firmly fixed. the 120 em tall and perpendicular with top ipa ee is . ‘Team: Each side consists of 9 players, Duration: (@) An innings will consist of chasing and running turns which will be of 7 minutes duration. Each match will consist of two innings. (6) An interval of 5 minutes is allowed after an inning and 2 minutes between two turns. The side of the chasers scores one point for putting out each runner. The chaser or runner has the option to end the turn before the expiry of the allotted time. The captain of the toss winning team will have the choice of chasing or running. At the commencement of the game the eight chasers (players sitting in the squares) will sit in the squares facing opposite directions. No adjacent chasers should face in the same direction. The 9th chaser will stand at either of the posts, . The runners will fix their entry serially with the scorer. 8. With the commencement of the game three runners are to get inside the court, As soon as a runner is put 10. out the next three runners must enter the field before “kho” is given. If a runner fails to enter the field, he is given out. ). A runner goes out by the following means: (a) If touched by a chaser. () Fails to enter the field when a runner is given out. (©) If he touches the seated chasers twice or after receiving a warning for similar infringement. Rules for the chasers: (a) “Kho” is to be given from b (6) The seated chaser © @ ic) " ® must be in a direction he has taken. He shall not turn his ar to the centre line, will be directed to go in the opposite direction of his ‘is put out by this act he will not be given out. 8 tor goes beyond the rectangles he is known as leaving aUNpEb? ohadae 9. thea ai ‘scores 9 points more than the other feet A substitute= 1 - Poles/post, - Strings, Metallic measuring tape, Lime powder, 5. Wire nails, 6. ‘Two watches, + Types of rings having inner circumference of 30 em and 40 cm, Score shots (like a whistle, for instance), Stationery to write results, 10. Anklet, - Arm guard BBB Funvamentat skitts oF KHO-KHO | 1. Chasing Is (a) Giving Kho (b) Taking Direction () Sudden Change (d) Tapping (e) Diving () FakeKho (a) Position on the court (c) Avoiding (e) Dodging . Giving kho: A ch does not say the . Fake Kho: In suckTERMINOLOGIES / VIVA PREPARATION _ Chaser: The sitting team who tries to touch the opponent team members who are running chaser atin square over cross lines with an alternative back. Runner: The players of opposing team who save themselves from being touched by the chaser Cross lane: The parallel lanes cutting center lane at the middle of the playfield, Central lane: Two parallel lines from one pole to other, * Kho: The word Kho is spoken by one chaser to another, ¢ Late-Kho: When active chaser delays in the touch for giving Kho to another, ine-cut: When chaser cuts the square line cross lanes or center lane during chasing opponent. Changing the direction: When active chaser goes in the wrong direction against rules. Early getup: When the sitting chased gets up before proper getting Kho, Square: square shaped area by the cutting of center lane and cross lane used for sitting of chase. Minus-Kho: A violation of directional fault in which the chased cannot make the running player out unless Kho is passed back to two teammates or touch to a pole, Lobby: The free space area around the play field. Free zone: The area by the sides of pole lines in which the direction rule is not followed and a runner }, firmly erected up at the sides of playfield, yers . How many skills of Kho-Kho is found have? . Chasing skills and Running skills, . What is diving? . In this technique, a chaser pounces on an acti runner to touch him spontaneously, It require 4 lot of courage and a practice for being an expert,q Suen as. invented in 1895 by William G. Morg, wraduate of the Springfield College of the YMCA The game of volleyball, originally called “mintonette,” invention of basketball only four years before. Morgan, gr: the game to be a combin: on of basketball, baseball, tennis, and handball. ten it was called ‘volleyba It was demonstrated to the public in 1896, in Springfield, that time it scalar gam with The new game soon became popular and started its world conquering way. § It scori : mg ght, res definite rules to the game (play-field, number of players, ball contact, net heigl hone In 1947 the International \ Volleyball Association known as Federation Int Fonmw, the att established. The French Paul Libaud was elected as its first president. Volley ps. 1964, Tokyo th ‘ the European championships started, then a year later world championshiy volleyball as an Olympic branch of sport (10 male and 6 female teams rr th Th It 10 ‘The free zone measures a minimum of 5 m from the sidelines and g a space is a minimum of 7 m high from the playing surface. Bas e ens Fompetitions, only a wooden oF * wired for the playing court *”, ae —D_¥§_ —@ —_@ All lines on the court are Sem wide and are a light colour different from the colour of the floor. ‘The boundary lines are the two side lines and end lines. The centre line divides the playing court into two equal courts, 9 m x 9 m each. This line extends from beneath the net from sideline to sideline. On each court the rear edge of the attack line is drawn 3m back from the middle of the centre line and marks the front zone. Zones and Areas ‘The front zone on each court is limited by the axis of the centre line and the rear edge of the attack line. The front zone extends beyond the side lines to the end of the free zone. ‘The service zone is a 9 m wide area behind each end line and extends to the end of the free zone. It is ; 15 em long and drawn 20 cm behind the end line as an extension of the side lines. f The substitution zone extends from both attack lines to the scorer’s table. ' The Libero Replacement zone is part of the free zone on the same side as the team benches, extending from the attack line up to the end line. A penalty area, 1 m x 1m, located in the control area outside of the endlines. Nets and posts _ The net is 2.43 m high for men and 2.24 m high for women. It is placed vertically over the centre line, It is 1 m _ wide and 9.5 m=10 m long and is 10 em square black mesh. ‘The height of the net is measured from the centre of the playing court. The antenna is a flexible rod, 1.8 m long and 10 mm in diameter and made of fibreglass or similar material Tt is fastened on opposite sides of the net. The top of the antenna extends 80 cm above the net and is marked with 10 em stripes of contr The 2.55 m high ‘The posts are rounded and fixed to theThe ball ‘The adult indoor volleyball ball Circumference 65 to 67-centimeters or 255 to 26.5-inches. ‘Weight : 92 to 9.9-ounces or 260 to 280-grams. Air pressure psi of 4.3 to 4.6, or 0.3 to 0.325-kef-per-centimeter-squared rotor ang eto team has = pelea ta foie | Ree Net height mais 5 om!BASIC VOLLEYBALL RULES 6 players on the floor at any one time ~ 3 in the front row and 3 in the back row. Maximum of 3 hits per side. Points are made on every serve for winning team of rally (rally-point scoring). 4. Player may not hit the ball twice in succession. (A block is not considered a hit.) Ball may be played off the net during a volley and on a serve. A ball hitting a boundary line is in. ' - A ball is out if it hits an antennae, the floor completely outside the court, any of the net or cables outside the antennae, the referee stand or pole, the ceiling above a non-playable area. » It is legal to contact the ball with any part of a player's body. ). It is illegal to catch, hold or throw the ball. ; A player cannot block or attack a serve from on or inside the 10-foot line. After the serve, front-line players may switch positions at the net. 12. Matches are made up of sets; the number depends on level of play. 3-set matches are 2 sets to 25 points and a third set to 15. Each set must be won by two points. The winner is the first team to win 2 sets. 5-set matches are 4 sets to 25 points and fifth set to 15. The team must win by 2 unless tournament rules dictate oth lifting, carrying, throwing, etc.) is in play. illegal to contact the ball when reaching over we a player there to make a play on the ing the ball when reaching over the net the net. ion. Exception: if it is the hand or foot. a violation, nt) when, at the moment of contact, the top of the net. This is an illegal you to make quick, hard contact ‘your forearm for an underhandSe, at can be used to send the ball to a teammate or ove, » both their hands above your head and use the pads i Sets are a net to the opposi _ ® Passing: To receive a serve from the opposing team, you must use a forearm pass or “bump.” To & | you should bend your legs, extend both hands forward and clasp your hands together to create a you raise one arm above opposing team’s court ce team’s side of the court ball, a player can use a dig to kee : ti ‘Pass except that : ep the ball from bi YOU MUSE dive close to the floor to make contsTERMINOLOGY © Ace: A serve that results directly in a point, usually when the ball hits the floor untouched on the receiving team’s side of the court. ; ‘The offensive action of hitting the ball. Attacker: Also “hitter” and “spiker.” A player who attempts to hit a ball offensively with the purpose of terminating play. Attack Block: The defensive team’s attempt to block a spiked ball. « Attack Line: A line 3 meters/10 feet away from, and parallel to, the net separates the front-row players from the back-row players. A back-row player cannot legally attack the ball above the net unless he takes off from behind this line. Baseline: The back boundary of the court also called the end line. © Block: One of the 6 basic skills. A defensive play by one or more front-row players meant to intercept a spiked ball. The combination of one, 2 or 3 players jumping in front of the opposing spiker and contacting the spiked ball with the hands. Deep: Refers to sending the ball away from the net, toward the baseline of the opponent's court. Passing a spiked or rapidly hit ball and low to ground. Defensive play. Slang for retrieving an attacked ball close to the floor. Statistically scored on a 3.0 point system. © Dink: A one-handed, soft hit into the opponent's court using the fingertips. Also called a tip. * Double block: Two players working in unison to intercept a ball at the net. © Double hit: Violation. Two successive hits by the same player. © Floater: A serve with no spin so the ball follows an erratic path. © Follow: To move with and block an attacker. Athletes may change positions with another blocker in the ‘process. © Forearn ng in a violation. with an overhand, forceful shot. le for hitting the ball. must wear a contrasting jersey color from his itisjentirely above net height. When the ball ut prior notice to the officials. Numbered 1, 2, 3, 4, 5, 6. left sideline. the hitter and outside the block. re. eee the fingers, with the face below the d direct it to the intended target. ove the shoulder. Float or spit m the ball is served. or receiving team, gh the serving position following entire game, but once the ball= . oe © Six-pack: Being hit in the face with the ball. . Serve: One of the 6 basic skills. Used to put the ball into play. It is the only by one player. Shallow: Near the net. ‘Side out: Change of service when a serving team has failed to score a point. Occurs when the rece, team successfully puts the ball away against the serving team, or when the serving team commit, unforced error. Il controlled exclu, ( am ‘Spike: Also called a hit or attack. A ball contacted with force by a player on the offensive team , hand intends to terminate the ball on the opponent's floor or off the opponent's blocker. with Split block: A double-block that leaves a space between the blockers. ie © Stuff: A ball deflected back to the attacking team’s floor by the opponent's blockers. Substitution: Allows one player to replace another player already on the court. Rules dictate numbe a substitution each team is allowed. ‘Switch: To change court positions after a ball is served to facilitate strongest player positions * Tandem: A combination in which one player attacks immediately behind another. Han¢ © Touch: A player contacting the ball on the defensive play. ‘han © Transition: To switch from offense to defense and vice versa. bce © Triple-block: Block formed by all 3 front-row players. hye ‘Underhand serve: A serve performed with an underhand striking action. The ball is usually contac with the heel of the hand. out diser setting, and spiking, which is also know as hitting.) 3 If the server steps on the end line whi serving, this is considered a what? ns. Foot Fault . In what country was volleyball invente! Ans. USA What is the height of a high school-lev girls volleyball net? Tht 4 U8 in (2.24 m) & 9. In a service, the ball may . Touch the net If a referee ends the play and holds up"... fingers, what is he calling? he ‘Two touches in th Some referees use the spin of the ball as a 6s us to call thi volleyball, how many positions are Hon a court in a 6-2 rotation? isa middle hitter, right hitter, a left ban o and two back row players.