indaqex 7 | Page| . l T s Name of the Experiment [Page| Date of Date of No. | No. | Experiment Submission | _ : “4. SAL KHELO INDIA | | : _Measurang hetghr acurcaty') [ | & Measurdng «welght accurcalely | | \ li ¢ | | x Push ups Caoys / cfirels) | LL 2 PARTIAL CURL UP } | as 3 Sit 4 REACH | _— [ : Goo MTR RUN /W ALK |---j~-——++ | z 50 MTR_pAsH ee | g] _ ft | _—YouA i ] VATRASANA | = — _ ARDHAMASTESYENDRASANA |__| __| TRIKONASBNA — | “TADAS ANA — BHUTANGUASANA - MATSYASANA ! ! PADA HASTASANA CHAKRASANA e i : x ‘ : f i ; j : 7 ' | : BADMINTON |__| History —_BASic BADMINTON RULES | | | (MEASUREMENTS — — | |b) Test SAL KHELO INDIA FITNESS sees - Bedy Compost tion CEM) a Strength sree Abdominal (Pareital Curl. - wp) a Musculare—€ndurean ce Cush Ups fore atlas “Modtered Push. “upe fore. ea — =a Gleriblhy Cstt_and Reach Test) 2 al Cardiqvasculare Endureance (G00 Meter Run/walh) —_____— 2) Speed (50 mt. Dass) - | na | Teacher's SionatureCaleulatton of BM) eee BMI at any anclividual_can_be calculated with the help_o& the | Following. foremula: a arse re Body Mass Indes. cami) ( Body woetgbk \ Oo 7 Height x Heighy Heme, the coerght ot _an_tndividual_1 measured tn_kflogreams — ancl the height ob that student 6 taken _tn_metnes Thfmeheuct re_/ Equip ment Requtrred ——_______| Weighting machine_and_stadia mete Measurement or a eee Preparation: _ chellieen! ahaiialicreabne Socks, ‘shoes ond ackets ore: heavy_clothing. _The_floore surface should be hand. T# such | Surcface Should be Kept _cinclex_the base oh hetght reule. _| feceurrement ob Weight : =: reparation : The Scale should be placed_on_. shied! oe subarea. TE oun a surcface. Jf Such cu_curmface fs oot avatlable, a hard cucoden_| lotfomm Ghould be wept under _the scale or ca2esqhing machine | 3e sume that the SureFace_on whch the scale 1 placed should_be_horctzoatal oo leacher's Signaturegxpt. No.2. CA) | | Strength CA) | Abdemtnal_(faretal curel - up) | Purpose: To test the strength and_endurcance ot abdominal ;-Mmusel es. Tn_ Pack, strong Abii Muccles ane. signrftcant | fore matotatng good_pesture, hip. ailigamenk and _en_preventtng | tou back pare. Tnfrasteucturce | Equipment Required: A Flat clean _and_cushioned sureface, tteconding shee t_and pen _Peocedurre: First of all, the complete rest procedurce 18 __ | eocplained_to_the Subject Abere_that the Subject tes _im_Supine _| _posttion_on_cushtoned_Sureface.“The_Knees_should be flexed _cind_ |-mest feet Should be 12 inches Freom ithe buttocks. Goth the | feet should be slightly apart. “The omms_ane_entended ard orce | reested_on thighs “The head should be in _neutxal_posttion. | This_ts_the_staiing position. Then, the_subject curls up_cotkh a slow controlled movement until bol here shoulders come _| Ob _the cushtoned sunfrire orc madt_toe_tnches then back. down again. “Georcin 2 Record the total numbere os _parcttal curcl_ups p30 | eel. Curl_up Should_not be counted tf the Shoulders _aae_| not raised up by 2 inches._ a Date expe No. OD (Gg) Page No, 4e (8) Musculore_endureance (Push-up fore boys and todithied.- push-ups —_| | fore. -girels)__ = =< = — ee Push_ups (Boys) — __|Purcpose: Te_test or Measure the_uppe —lendumance. body strength and __| | Equipment Required: AFlooe sma ond ce-papane tb reazecal basse _| —1Mforemakton_such_as_ag¢_genderc aml _total_no._ob_push ups — —| Pere formed. | | Freaceduree Aftere Preoperc cOdaming -Up,ask the Subject _to take _ _| postton. Jn_a_push up—pesitian hands and toes should touch -| the _mat/#loore Hands Should be Shoulder = width apart. “The _| | Upper bedyand_teqs should be ina Alvaighl Itne. Flbouss_shautd | —be Fully eactended Keepeng the back. andthe knees Shratght, the | Subject lowers the_uppers body se —thaelbouss men bend to qo _ al egrees or chest may touch the mat/ floor, then metunns baek_to_the store Hog position. with the arms extended. | a 7 ‘Seontng Recor Hhe_totel no. a push ups—penforimed corercectty.. _ Teacher’ SignatureExpt, Nov ___ 6 Page No.) | Prextbiltty Madetied Push-ups fore Gftrelg —____ | furepose:" Te measure the upperc body Stwength.and. endurance _ Equtpments. Required: A mat _and_papere +o mecored the baste | inforemaHon Such_as_aqe, gender and_a_total number. ob —— _|push ups perdoremed _frocedurce + Afterc_properc—warening_up, the sub feck_ts. asked to_| _-talse_Skarcting pos fhton_for_modtPted push _ups.— In_a modified — _push_up_pestHen, hands and knees sho uld_ touch _the- rnat|ftoore, \ _Both_the hands Sbeuld_be shculdec - voidth_aparct_and elbows —| —fully—eatended The body from the _bnees,_te_the hips—and_t0__ __the _Shouldens Should_be_?n_c_slrcatghh_lene. While keeping | this _positton, the subject should _2owere here upper body,$0 ae: _that elbows may bend ro do deqreees.. | Gcontng: Recon ‘the total Nurnberr ob push-ups performed COrertectly. Se —| Pleatbtltty Cait and Reach test) - | ucpose: “The stk and eath test 1g a stentftcant test to_rneasur | the Flenctbiltty ot- hip _negron tnelud?. ‘the towere back and _ hamstring Muscles. Gjenerally, 1+ _?s_noted tha bowing tothe — lack ob-Fleadbilrry #0 this reqiton, theres _a_grreeaiere Injury _ Creek of) _ _ | Equipment _Regutrecl: _sit-and reach box orc _maveshtét rculere_and_a_boaw_mnciybe ——— used tn_eohtch the zero Mork can be adjust fon ecich tndtvidr Lal _accoreding to there _stltin teeach level because therre 18 a— arta. Hono lengths_o4-fni vidual’ arems_and legs. Preocedurre- First ete all, Shoes and socks should be memoved.—“Then_| -s1t_down_00 the Hoo culth legs stretthed_out Shrotght ahead. —_| |The soles ot-_the feet should be_kept Flak _agatnst the box 1 | Goth the Knees should be locked and pressed Flat tothe floor |_An_assistant may fold the tnees clown. Palms shouldbe : | Facing dovanwareda Hande should be on_the top _oir_each othere ore | | Side_by Side. - ee ‘ Teacher Signature3 Quedtovascular endurance (eco _metnel rcunore walk) Qucpose > | | | | | | Te Measure. the_carcelrovasculare— endyrcance_ Equipment Requtrced: GOOm_reunntng area tn _2001/M_ore_ 4com_ track and stop watches Procedure: “The subpect tones the positions eke Standtng. tetght— = tebind the Sharcling lire. Ab the siqral_ct “Ready” and _* qe" the. Subjeck. Starcts_ccunnfng 00-yard distance. | Duret the course _O_rcunntog_he May _twalt In thi test, manystud J ents _can_ttun_at the same time “Tanne iS recorded tn minutes and seconds. Seorerng:. Time jeticeenietod an ‘roitulles “nd Herons.Ry peed (50 metne-dash) Furcpese: The purepese of thts test 1s to deteremine ore mneasune—| speed_and accelercatren. whirre/ Equipment Requt reed: | pq fape ore marched tack, 2 topwatchesFlat rd dean | | ct Ce metres. \ ure> An anea of Som_15 Aiea on track. Ea parallel) en €0m_apant | a one_as starcting line i _the gtanttng cn_bchind the Stan beng. | romands,_“ Are you steady 2” and = cqyo.*— | by a. downward Sweep sir the | aL tx_the_Hmere. Tio Subfecs can stopwatches.| YoaA | Vafreasana Kneel down on the: es, -aniles_ and_toes— should be Streetched— | - — — \feocedurce: Ik fs a meditative asana. |_grround_ax Floore —culth_youre_tine scoang the _greaund. Your. _tbes | dounwareds. | Benefits: —_______—___ |) Tr te helpful 4 n_impreaving concent Hon, |) Tr is helpful tn. _the eureing_dypentrey,-bacspain— __| disease ee - 9D | tr enhances nemo rey Powex — |4) | Tk ensumes the problems _ related to_mensburatron.— i) ptr “curres metal stress —__________— _| Contrratndtcations —— - SO Lai pergson _sutferstng from joint pain should nok periorem, __|Vapreqsana— eee _2)| The _tndividuale whe have ony spinal _—columa problem — should _nok_prreforeen Vet eecuessennaArdhamast esyen-clreacann. | | Procedures ae | [The left heel 1s_1ieph_undere the _refghl_thigh and_raghk | |teq_1s creoss ed_overe the left thigh. fittere that hold |_| the reight_toe evith lett hand and _turm youre —bead_cn | back tothe _retg hr Srde_ ~ Benefits al tr ‘eaps_gall_bladdere andthe pirostate gland healthy.| | Tr enhances +he Stretch abilr-y —oh-—_back_ useles 2. 9! Tr —allpriates daqestive—ailnnents. _ sinusitis, bronchit5, | 4)| Tr ts also helpful_tn_teeating — __|-constipaiten,— men streual_drsonderc, uctinarey tract disonde vical _$ pond ylitts, —— —________ | 4 nd =) | Women, coho _cicee tuo om three Months pregnant _—_____ Bhould avoid -this_cisanc,—__— pee | enteotndication | | a _| 2) |The. tndivtdual, who suffere from peptic _ulsen, hercnta - Lh pothyreotd ts should _perctorem this _aasana._anly — | ander experct guidance. ‘Teacher's Signatureexpt. No._—____— 2d) _Trrikonasana, leqs_apartt Then ——— Shouldere tevel Berd_the) the aa hand. upaared. Touch a | Procedure: First ob all otand_euith youre. | reatse the —arems. _stdeways up —tp—the— trun _Stdeuxtys and _tratse | the ground with left hand_behind lett fook.—— = | Benefits: ee LF strengthens. the- legs, knees, arems —and_chest_ 2) Tt helps—in tinprowingdtgestion ond ttenulatzes- oll the — - | ahd arninal_crkgan——____—_— — 2)| Tr increases mental _and_ physi rectum. — 4) Tk_helps _m_inareasing_height-— = 9) Tt enhances _blood_ctreculat1en_____———— i fon _ rit F_you_acre_sufhertting— from_dtarcrhea Low ore high _bloo d__ | _prressuié, back 1Mjurry ore mnigeatne, _avotd_tcikonasana,__—_— a 2) | The individuals this_aasana. having -cervtal gpondytosts should_not_pereferem. | | + t+ [ L | 7 | ‘Teacher's Signatureal Tadasana - _| | Procedune:Stand up in cittentton positron, Lyet youre _arems | | Lupe ards. Shretth (Youre hand3_upworrds. Ratse_youre heels, and_ } come on youre. foes. Also pull_up youre bedy upwards ___ | | Arter sometime breath out Slowly and come tothe previous | postion. Repeat the some Faerccise 1D ore 15 Hes. | Benefits —_ - | Tr 's_helpful_in_develeping Physiceu cind_ mental balance. '), Th red uces besthy - - — — i)! Tr_curres _consHpe tion. Y)) Tt_cures digesttve_prcoblem )\ Te trmprroves body pes turce Tt alleviates Sciatica. | Conteestndtaaton= as ns | TE you. have low blocd pressune , you should not de this _asana. | Th_case of, headaches cre inSormnia., you should _avord ory doing | this asan..5) Bhuyangasana | | (Procedurre: Tn this _asana, the shape ob the body _rranains_ live a. Snake that 1s chy it ts called Bhujanqasana. tn_orrden— to percfonm this acana, te down on the belly on the ground. Keep | youre hands neare the shoul ders. _Keep_youre_leqs close together «| Now,—Skreatghten up youre arms slowly. Ratse_the_chest. Youre head should be back wared.Keep this posttro.n_fors ome ttme.—\ Then, come tothe forcmerc_pasttton, fore qocd_tresult4, pereforern| thts asana_3_to 5 Himes——_____ Se ~ — Benefits- eee - 1). Tr allevtates obesity. _______ ee 1) Tr _preodes Strzength_ard_agility. - ni), Te _gves_relter from _clisordere—ob- {he —ureinarcy bladdere, \y) Th cures —the—disease —ob-_livere. I y)|Tk_tmpmoves Hood ctrcculatian. \ ee | | Contra tneltcetfons | a This_aasana._ should be avetded by people whe subfut from — |_rom_hereata, back. injurctes, headaches _cind recent abderninal_ | Surgeries = as a _ ee I e _ — — _ _____ 2) Feegnant’ women Should net pereForern this asana.__|(ieoedms Fort performing 4hts_asana, sth_to_ Biden oaene.. se Then Ite down 19 Supine _pesitton_and_mavean_arceh_behird. t Hold_yourc toes cofth the Péngercs _ob-_qour. hands — Stay—fore - seme lime tn the. poatton, - | Benefits aoe Tr ts_helpeul_an_curting_| lace pata, tines pain and toreillnyrs — |) | Tr also_curtes_the defects of eye, | a] Ghin_deseases can Ise cured. we _prrochiee thts_asana, Hae wy tk emproves__posturre. a —___— [Wl te ts the heat aaane_t J el rcelte® trom _asthama——____ be —Conheatod featton ) “Avotd_dor ng— the _asana 7 you have htgh—ore Inna blood pressure, Lay). People_sufferzingfreom_ Mmigra?ne_cind ¢nsomata should also _| IL | mefreatn Freer Pere forming this asana. | Tf1.No. = a Pada_Haskaser na. — [eared Bend forcuwarecl_units_ unkel the Eingens— ore. palms. oe | the bands touch the flgor on ettherct srdé® the feet. Trey +0 | dou ch the knees with the forrehead, do ee Strain. Keep the — ; Knees Stratght. Exhale chile bending forewarrd trey to_conterack. | the abdomen tn the Final—_pastttan_to_eepel the marcimum. _gesanile 6t_arre— fire the. lungs $$ _____— | Gene Fits “) 'Pada_hoskasana mawes the body-very Heodhle. th Shretches. - _| Hadle_the back and_leq_muscles. 2)| tk helps _to_eltminate excess belly fab. —— _| 3) It maxes the Spen_Fleatble nd tones the _Mereves______ *| Tr tmpreoves blood cireculakton. _ : Conkratndica tons They_tndtvidualstcho hove back path Should _avotd thts asana.— Atleast, they should not bend forewared fully, They con_bend_ | themselves only aS fore. comforchable. —en ; oS - | Preeeedurce : Th_this _asana., the Figurre_o the body lbecomes Ke \ a charea, there fame, this _asana. is_called chakreasana._fyresk of -|-all_l?e, down on your back. Fre youre hands —trremlyon_the— ground. Then raise the middle poreton_ok youre bedy upwareds, Rafse_tt_as high as possible. So,_that —your._body ts_fn sera =ctrecle Posttron.. Then Keep youre. head clownwaieds bla youre -hands_tn_| | the. beggining. Keep youre Fess pedttton:—fote one mtats send te, oF tere_some_days ce t+ 3 to § minytes. _| Bene tt 7 AW) “Tr cures back peutp a] I), Te curces_any patn_tn_tidney. se Sees | up| Tr ts hel pful__tn_nemaving obes fy _ ___| W) Th prevents the preoblem_of--heenta. | oetmatnd teat tons. - — a 1) | TF you suf fere headache on. _begh bicod_prressune_you should — | not percforrm thts ascina. ) Dent _percforem th?sasanc.tn_case_ct-_ shoulder. tmpingnent. j6 i “The Beginning ob badminton canbe 4reaced to the mtd= 12003 tp Qethsh India, eherre it was cheated by brdttsh_noflthorey Ohieecere, StaHoned_therre. Early photographs Show englishmen addtng_o- net _to_the_tradtHonal english gome_o_battledore— and_ ShutHtecock. The sport 13 1elaked to ball _badminton, ewhtch | originated tn— Tomtl_ Nadu. _RBerng Ppareltculardly popular in_the ___| Gril'sh_Qorretson town fcona._loittally, balls_sh- wool _reeterared as — | ball_badminno_weere. pree ferereed_by the_uppere_classes_?n_coindey on ‘web conditfons, bub uilefmcitely the shutlecock.stuck. This _game wos taken by celi« ob-teers backs to england —wherce tr — | developed and rcules cwene si out Badminton 13 a_nacq.ueb —| Sporck_played_by—cithere tue _ oppastng playens_(stngle) ore hwo} -oppostngpatircs (doubles) who "fae postkiom on _eppostte halves joe—a_mackangulete count devided _by-o_net._Pletyens ecore_pofots —| Lby GbraKing a. shutlecocts_colth thetn_rtacquek so_that tr posses— Lovere_the nek and lends 1n_thetre opponent’ host _ob~ the —couret— fath side «many onli Share the Shultle cocts. once be force tr | posses overe the nek. Aral ‘ends_once the shulflecoc. _bers_ stuck | Me been. coiled by etthere the ——— the Foor, on tf o. faults s | -Unnptree_ore_Serev ice du “ore, tn thetre absence _the _ob-end.#9.q- ey er, ab any tt! durang theta" _ _APMINToON Roles: ) fl game starts with « coin toss gets tp dectd@ cuhethere_ the. o Sa. wins the boss \ could Sen ae | de 7 tve on treretve S| a aa a the court they cant be on. The fll " | losing the ross shall than @xeizase the remaining choice. \ 3) Ak no time. ducing the qame_should the playere touch. the net, with his nacquek ob_hts_body. , 3) The _Sbuitlececs should _net “be. carded on_ore.comes_to_rest_en fhe_mecicquet = _-g Aplayert should Wok trench overe_the nett Att the Sbultiecock— camry cHoB count {diagenally) tobe. veltd— _9) A serve must ec -playere should pot touch any ob the likes | | | During the Sercve, se Hire altidl Eee Seeetee strctkes—the— shuttlecock, during __|\_the seave the shudtle cock should always—b& htk freer —belaw —| | —| the cwarsk | Shore as _and cohen be —cwPns “| |B potnk #5 added 0 player's a The Shuitie rocketing the cetltng '35_ counted cosa Faull: - | “To wsin_a. rnatch, \you—have tp-eoth, ut | - to Score points. ————— | ‘9 ‘Ta. a » game, youvei) TF Scone becomes 20-20 , the Side_ _ | shoth win the game. _1) Thette clrre_ Ne *S ervice over” me. _| mattut who Serves 4) One senvecé ely fers owes $a $$$ s 24-94 the side the scones +h both pom shall | the corres the beth pofnt shoit| anPog You can Score Pork noMEASUREMENT gize of the court fort doubles- 44 feet x Size ob the courct fon Singles - 44. x af. a width ot the net- 2 Feet G@ inches \ Haight of the net From. centrre- © Feet Hetght ob the net from poles- § feeb 4 inch Wetght_ot Shu 4:43. gm__to 5:50-gm a Ne. of Features ¢n a Shuttte- 14 to 16 — a yures- 2 Yo 40 2%4 inches — et-_ 2% _tnches— gs to 140 go. e- |} *nches — Width of Frame- 4 Atnches— = Points in singles & doubles [Ms Ww] > 24 pein > - 4 feek @ 1nthes —_——— feet Stde_gallarses Leach side] feet € tnches es Back gallery ~ Ne. oe mom. sers- > sets 2Q force lay b ch 6) Bacts peg lef 2) Dreap ===! 9h = —the r afte . VernDate __ oe — — Page No. ghreokes- —Therce- arre_texo_4ypes. ete Strcokes_fn_badrna They — oe i ninton.. " qece:-) Force hand_strroke __b Prackhand — aie forehand. stroke - Foreheind Strzoxe 4¢_guch_a@ Sroke tha fF 1s _—___| played —Fore_teturcning _c_Shutit@ from he —ecight cide of the —| body oo-a-_players —pandSwane- Pci charm _ach_a_sivoke took 4 applied te ‘re jurtn_o. Ghul. coming toworrds the ——| ese _stde ste the hedy clea players — _ _ - ere eop_shot - A _drrop Shotts ~g. verey genie shaake thehtch— | pre_round —_| a Sluie 1S Shreuck cofth a fo Hon te_dtrect H+ touocinds the tap sb nel S0_that| » ¢ 2+ Falls i the head — acl _after,_crrosstng the oe Very close tothe nek. _ ignature —_ Teacher's Si