HEM SHEELA MODEL

SCHOOL

HEALTH AND PHYSICAL EDUCATION

ASSIGNMENT

NAME : SALONI ROY

CLASS : XII B
BOARD ROLL NO.:
SESSION : 2019 – 2020
 CONTENTS :

1 Fitness Test
Administration for all the
test items.
2 Procedure for asanas
,benefits,contraindications
for any two asanas of each
lifestyle disease
3 Procedure for
administering senior
citizen fitness test for 5
elderly members
4
All about Basketball

5 Bibliography
 ACKNOWLEDGEMENT
TO THE PRINCIPAL:

I would like to express my special thanks of

gratitude to my principal Ms Anindita Home
Choudhury who gave the valuable guidance
for the assignment which was like a golden
opportunity to do the wonderful work on the
given topic . Due to this I came to know
about so many things . I am really thankful to
her for her support because of which I could
carry out this assignment in a proper way .

(Principal’s Signature)
I would like to express my special thanks
of gratitude to my teacher Mr. Sourav
Lahiri and Mr. Anjan Kumar Biswas as
well as our principal Ms Anindita Home
Choudhury who gave me the golden
opportunity to do this wonderful project
which also helped me in doing a lot of
Research and I came to know about so
many new things I am thankful to them.
TEACHER’S CERTIFICATE:

This is to certify that Saloni Roy , a

student of class XII-B has successfully
completed the research on the above
mentioned assignment under the
guidance of Mr Anjan Kumar Biswas
(subject teacher) during the year 2019-
2020 in partial fulfilment of Physical
Education Exam conducted by AISSCE,
New Delhi.
FITNESS TEST
ADMINISTRATION FOR ALL
TEST ITEMS :
1. MOTOR FITNESS TEST :
Motor fitness refers to the capability of an
athlete to take part effectively be said that
motor fitness is a person’s ability to do physical
activities.
The first version of this test was published
in the year 1958 and revised in the year 1965
and after that many changes were made in 1975
in AAPHERD Youth Fitness Test . In this test the
following test items were included .
1. Pull-ups(boys) and flexed-arm hang(girls)
2. Flexed-leg sit ups
3. Shuttle run
4. Standing long jump
5. 50 yard dash
6. 600 yard run-walk
1.(a) Pull ups (for boys): This test measures total
number of repetitions done without taking rest
on a horizontal bar. The total number of pull-ups
are noted. In this test, the chin must reach
above the bar while doing pull-ups.

(b)Flexed-arm hangs(for girls): This test is

administered on an adjustable horizontal bar.
The height of the bar should be adjusted so that
it is approximately equal to the standing height
of the student .The correct position of the hands
is shown in the adjoining figure .With the help of
two girls, the subject’s body is lifted off the
ground until her chin is positioned above the bar
.She is required to hold the position for
maximum time. Her time is noted in seconds.
She may be allowed to undertake another trial.

2.Flexed-leg Sit-ups: The student lies on the

back with her legs in flexed position that is in the
bent knee position .His/her hands should be
behind the neck . Elbows must be touching the
knees while doing sit ups .The total number of
repetitions of sit-ups is noted in one minute only.

3.Shuttle Run: Two blocks of wood 2x2x4 inches

are used in this test. Two parallel lines are
marked on the ground 30 feet apart .The two
blocks are placed behind one of the lines. The
subject starts race behind the other line .On
declaring start, the subject runs to the blocks,
picks one of them, runs back to the starting line,
then runs back and picks up the second block,
which he carries back to the starting line. The
time is noted down .Two trials may be allowed
.The best time of the two trials is noted down for
record.

4.Standing Long Jump: A take off line is marked

on the ground. Subject stands just behind the
take-off line with the feet several inches apart .
The subject swings the arms and bends the
knees to take a jump in the long jump pit. Three
trials are given to the subject. The distance is
measured from the take-off line to the heel or
other part of the body that touches the ground
nearest to the take off line . All jumps are
measured and the best one is recorded .The
measurement is noted in feet and inches.

5. 50 yard Dash: The subject takes the starting

position behind the standing line .The starter
commands “GO” .The word ‘GO’ is
accompanied by a downward sweep of the
starters arm as a signal to the timer .The two
subjects can run at the same time if there are
two stop watches .The score is recorded in
seconds to the nearest 10th of a second.
6. 600-yard Run-walk: The subject takes the
position. At the signal of “READY” and “GO” the
subject starts running 600-yard distance
.During the course of running he may walk. In
this test, many students can run at the same
time. Time is recorded in minutes and seconds.
1. DIABETES: diabetes is really a very dangerous
condition . If diabetes is not controlled , it can lead
to renal failure, loss of vision , amputation of limbs
and cardiovascular diseases. In fact, our body
uses a hormone (insulin) to control the level of
blood sugar in our blood. When our body does not
produce sufficient amount of insulin or when the
insulin does not work properly , diabetes
occurs.The feeling of tiredness, urge to urinate
frequently, blurred vision etc are the common
symptoms .Diabetes can be cured if the following
asanas are performed regularly.

BHUJANGASANA:
Procedure: In this asana the body remains like
snake that is why it is called bhujangasana . In
order to perform this asana , lie down on the
ground. Keep your hands near the shoulders.
Keep your legs close together. Now straighten
your arms slowly, raise the chest ,turn your head
backwards. Keep this position for sometime for
good results perform this asana for 3 to 5 times.

Benefits:
 It alleviates obesity.
 It provides strength and agility.
 It cures the disorders of urinary bladder.
 It cures diseases of liver.
 It improves blood circulation.
 It makes vertebral column flexible and thin.
It strengthens the muscles of hands.
Contraindications:
 This asana should be avoided by individuals
who suffer from hernia, back injuries,
headaches and recent abdominal surgeries .
 Pregnant women should not perform this
asana.

ARDHMATSEYENDRASANA:
Procedure: The left heel is kept under the right
thigh and right leg is crossed over the left thigh.
After that hold the right toe with left hand and turn
your head back to the right side. Then perform the
same asana in reverse position.
Benefits:
 It keeps gall bladder and the prostate gland
healthy.
 It enhances the stretchability of back muscles.
 It regulates the secretion of adrenaline and
the bile and thus is recommended in yogic
management of diabetes.
 It is also helpful in treating sinuses ,
bronchitis, menstrual disorders, urinary tract
disorders etc.

Contraindications:
 Women who are pregnant should avoid this
asana.
 The individuals who have the problem of slip
disc may benefit from this asana but they need
to take care while doing this asana.
2.ASTHMA: Asthma is a disease of lungs in which
the airways become blocked swelled up causing
difficulty in breathing . The excessive amount of
mucus in the passage further narrows the airways
making it sticky. Asthma is such a disease which
cannot be cured or treated but its symptoms can be
controlled .Asthma can be allergic or non allergic.
Asthma can be cured as well as prevented if the
following asanas are performed.

SUKHASANA:
Procedure: Sit down with the legs straight in front of
the body. After that bend the right leg and place the
foot under the thigh .Place the hands on the
knees.Keep head, neck, back straight , close the
eyes. Relax your body.
Benefits:
 it facilitates mental and physical balance without
causing strain or pain.
 It stretches and lengthens spine.
 It calms your mind.
 It reduces anxiety, stress and mental fatigue.
 It helps in improving body posture.
Contraindications:
  If your knees and hips are injured or inflamed, you
should avoid this asana.
 If you have slipped disc problem you should take
care while performing this asana.

PARVATASANA:
Procedure: sit in padmasana or lotus pose. Stretch
your arms slowly and bring them over your head
slowly. Then stretch your arms well without bending
your elbows. Keep your spine erect.
Benefits:
 It helps in enhancing height.
 It reduces extra fat in the back and waist.
 Extremely beneficial in case of asthma.
 It helps in reducing pain.
 It improves the function of spinal cord.
Contraindications:
 Avoid this asana in case of hip or back injury.
 One should not perform this asana in case of
shoulder injury.

3.HYPERTENSION : it means increase in blood

pressure. It has become a worldwide health problem
many people are facing it throughout the world.
Lifestyle factors that increase the risk include excess
salt in the diet, excess body weight, smoking, and
alcohol use. The remaining 5–10% of cases are
categorized as secondary high blood pressure,
defined as high blood pressure due to an identifiable
cause, such as chronic kidney disease, narrowing of
the kidney arteries, an endocrine disorder, or the use
of birth control pills.Blood pressure is expressed by
two measurements, the systolic and diastolic
pressures, which are the maximum and minimum
pressures, respectively. For most adults, normal
blood pressure at rest is within the range of 100–130
millimeters mercury (mmHg) systolic and 60–80
mmHg diastolic. For most adults, high blood pressure
is present if the resting blood pressure is persistently
at or above 130/80 or 140/90 mmHg. Performing the
asanas given below it can be prevented as well as
cured.

TADASANA:
Procedure: stand up in attention position. Lift your
arms upwards. Raise your heels, come on your toes.
Also pull up your body upwards. Repeat this exercise
10-15 times.
Benefits:
  It helps in developing physical and mental
balance.
 It reduces obesity.
 It cures constipation.
 It cures digestive problems.
 It is beneficial in treating hypertension.
Contraindications:
 If you have low blood pressure do not do this
asana.
 In case of headaches and insomnia avoid this
asana.

SHAVASANA:
Procedure: lie down in supine position. Legs
should be straight. Keep the arms away from the
body. Leave the limbs loose and relaxed. Gradually
breathe deeply. Close your eyes , feel complete
relaxation. Remain in this position for 10-12
minutes.
Benefits:
 It strengthens the nervous system.
 It controls high blood pressure.
 It relieves mental tension.
 It cures many psychomatic problems.
 It helps to cure cardiac problems.
 It increases energy levels.
4.BACK PAIN: Back pain, also known as backache,
is pain felt in the back. The back is divided into neck
pain (cervical), middle back pain (thoracic), lower
back pain (lumbar) or coccydynia (tailbone or sacral
pain) based on the segment affected.The lumbar area
is the most common area affected. Episodes of back
pain may be acute, sub-acute, or chronic depending
on the duration. The pain may be characterized as a
dull ache, shooting or piercing pain, or a burning
sensation. Discomfort can radiate into the arms and
hands as well as the legs or feet, and may include
numbness, or weakness in the legs and arms.
The majority of back pain is nonspecific with no
identifiable causes. Common underlying mechanisms
include degenerative or traumatic changes to the
discs and facets joints, which can then cause
secondary pain in the muscles, and nerves, and
referred pain to the bones, joints and extremities.
Diseases and inflammation of the gallbladder,
pancreas, aorta, and kidneys may also cause referred
pain in the back. Tumors of the vertebrae, neural
tissues and adjacent structures can also manifest as
back pain. Back pain can be cured if the following
asanas are performed regularly.

VAKRASANA:
Procedure: Sit down and stretch your legs. Fold the
right leg and keep the right leg’s heel touching the left
legs knee. Place your right hand behind your back
and left arm over your right ankle . Take sufficient
support of left arm . Now, repeat the same procedure
with the left side.

Benefits:
 It improves the function of both spinal cord and
nervous system.
 It prevents and controls diabetes.
 it strengthens kidneys.
 It relives stiffness of vertebrae.
 It reduces belly fat.
Contraindications:
 Avoid this asana in case of high blood pressure.
 Individuals who suffer from peptic ulcer should
avoid this asana.

SHALABHASANA:
Procedure: Lie in prostate position. Hold your fists
and extended arms. Keep your fists under thigh and
raise slowly as high as you can. Hold this position for
2-3 mins for best results. Repeat the same for 3-5
times.
Benefits:
 it improves posture.
 It simulates abdominal organs.
 It helps in relieving stress.
  It alleviates lower back pain.
 It helps in removing constipation.

Contraindications:
 People with weak spine should not perform this
asana.
 People with weak heart, high blood pressure, and
coronary problems should avoid this asana.
RIKLI AND JONES 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.
List of Equipment Required
The following is a complete list of the equipment you
will need to complete the Functional Fitness Test:
A Chair Without Arms – preferably a folding chair
for greater stability A Stopwatch or Watch with a
second hand 5 Pound Weight for women 8 Pound
Weight for men Piece of String or Cord about 30” in
length Visible, bright colour duct tape Counter – to
track number of repetitions completed or paper and
pencil to track manually Ruler that goes up to 12”
Measuring Tape Small Orange Cone Functional
Fitness Tests
A. CHAIR STAND TEST — Testing Lower Body
Strength
Daily Benefit: Lower body strength is important for
activities such as getting out of a chair, on the bus,
out of the car, & rising up from a kneeling position in
the
house or garden. The strength of your lower body
can directly affect the ease with which you perform
the activities you do every day.
Equipment: Chair without arms, Stopwatch
Test Steps:
Place the chair against a wall where it will be stable.
Sit in the middle of the chair with your feet flat on
the floor, shoulder width apart, back straight. Cross
your arms at the wrist and place them against your
chest. The test partner will tell you when to begin
and will time you for 30 seconds, 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. Each time you stand during the test
be sure you come to a full stand. 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. Do not push off your thighs, or off the
seat of the chair with your hands to help you stand
unless you have to. Keep your arms against your
chest crossed and do not allow the arms to swing
up as you rise. If you are on your way up to stand
when time is called you will be given credit for that
stand. Risk Zone: Less than 8 unassisted stands for
men & women.

B. ARM CURL TEST — Testing Upper Body

Strength
Daily Benefit: Upper body strength is important for
activities such as carrying laundry, groceries, &
luggage. It is also important for picking up
grandchildren & giving them a big hug! A lack of
upper body strength could keep you from pouring
milk from a jug, being able to go grocery shopping
for yourself & maintaining your independence.
Equipment: 5 lb Weight & an 8 lb weight, stopwatch
& a straight‐back chair with no arms.
Women will curl a 5-lb. weight in this test and Men
will curl an 8-lb. weight for their test. It is extremely
important to the accuracy of the test that you use
the appropriate weight for men & women in this
test.
Test Steps:
Your test partner will tell you when to begin and will
time you for 30 seconds, 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. 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. DO NOT
SWING THE WEIGHT. If you have started raising the
weight again and are over halfway up when time is
called, you may count that curl! Risk Zone: Less
than 11 curls in correct form for men & women.
C. CHAIR SIT AND REACH TEST — Lower
Body Flexibility Test
Daily Benefit: Lower body flexibility is important for
preventing lower back pain. It also plays a role in
your balance, posture, in fall prevention, and in your
gait, or walking. Lower body flexibility is important
for maintaining an active, independent lifestyle.
Equipment: Chair, Ruler
Test Steps:
Place the chair against a wall so it will be stable.
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.
Place one of your hands directly on top of the other
so that they are stacked with your fingers extended.
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.
Hold the stretch for at least 2 seconds and Do Not
Bounce or jerk as you reach. Take two practice
reaches on each leg. Determine which side is more
flexible. You will measure and record only your most
flexible side on your scorecard. Be sure you have a
stable chair so that the chair will not tip forward as
you reach for your toes. After you have completed
the practice reaches, your test partner will hold a
ruler across the toe of your shoe. The centre of the
toe of your shoe is considered to be a measurement
of “0”. Reach forward toward your toes. Mark your
score to the nearest half‐inch 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. 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. Try the reach twice and record
the better of the two measurements. Risk Zone:
Men: Minus (-) 4” or more; Women: Minus (-) 2” or
more.
D. Lower
E. BACK SCRATCH TEST — Upper Body
Flexibility Test
Daily Benefit: Upper body flexibility affects your
ability to reach for items that may be high on a shelf,
change a light bulb, or do any activity that requires
arm and/or shoulder movement.
Maintaining flexibility in your upper body will assist
you in continuing to live independently.
Equipment: Ruler
Test Steps:
Place your left arm straight up in the air above your
left shoulder. Bend your left arm at the elbow to
reach toward your back, with your fingers
extended. Your elbow pointed toward the ceiling.
Place your right hand behind your back with your
palm out and your fingers extended up. 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.
Take two practice stretches with each arm,
determining which side is more flexible. You will be
measuring and recording only your most flexible
side. 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.
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. Fingertips just touching receive a
score of “0”. If your fingers do not touch, you
receive a negative score of the distance between
your fingers, measured to the nearest .5 or half
inch. You receive a positive score if your fingers
overlap, measuring the overlap to the nearest .5 or
half inch. 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. Do the
stretch twice, recording the best score and
remember to indicate if the score was positive or
negative. Risk Zone: Men: Minus (-) 4” or more;
Women: Minus (-) 2” or more.

F. 8-FOOT UP AND GO TEST — Speed, Agility

& Balance Test
Daily Benefit: Important for activities such as
walking through crowds, moving in unfamiliar
environments & across changing terrain, &
crossing the street before the light changes. The
better your balance is, the more confident you will
be traveling outside your home & living an active
life. Your speed & balance directly affect your self‐
assurance as you go about your daily activities.
Equipment: Chair, Cone (or another marker),
Stopwatch
Test Steps:
Sit in the chair with your hands on your thighs, your
feet flat on the floor with one foot slightly ahead of
the other. Your test partner will hold the stopwatch
and stand near the place where you will walk
around the marker on the floor. Your test partner
will signal, “go” and start the watch. For test
accuracy, your test partner must start the watch on
the signal, “go.” Do not wait to start the watch after
the participant has started to move. The test is
timed to the nearest tenth (.1) of a second, so it is
important to be as accurate as possible when
starting and stopping the watch. 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. 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. Remember to
record the score to the nearest tenth, for example
4.9 seconds or 8.9 seconds. Risk Zone: More than 9
seconds.

G. WALK TEST (6 MINUTES) — Physical

Stamina/Endurance Test
Daily Benefit: Endurance is important for activities
such as shopping, walking for a distance, and
traveling. The more physical stamina you have, the
more energy you will have to do the things you
enjoy. You will also be able to do more with
less fatigue. Your endurance affects your ability to
perform many of your daily activities and to
maintain your independence.
Equipment: Stop Watch, Measuring Tape, Visible
Tape (i.e. masking tape or painter’s tape)
Set Up:
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.
Test Steps:
Your test partner will tell you when to begin and will
time you for two full minutes using the stopwatch.
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”. 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. 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. 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. Risk Zone: Walk Test: Less
than 350 yards for men & women; Step Test: Less
than 65 steps for men & women.
*The Walk Test is used to assess aerobic fitness
unless the person uses orthopaedic devices when
walking or has difficulty balancing, in which case
they do the Step in Place Test
Fitness is very important for those in their senior
years. Older adults need to have adequate strength,
flexibility, and endurance to accomplish everyday
tasks. Assessing these components of fitness can
detect weaknesses which can be treated before
causing serious functional limitations.
TABLE FOR SENIOR CITIZEN FITNESS TEST FOR 5
ELDERLY PERSONS:-
SL. NAME AGE CHAIR ARM CHAIR BACK 8 FOOT 6 –MIN
NO IN STAND( CURL( SIT AND SCRAT UP AND WALK
(YE NO.OF NO.OF REACH CH GO (IN TEST
ARS STAND REPS) TEST(IN TEST) SECS)
) S) INCHES)
1. APARNA 76 1O 15 0.3 -3.1 5.6 629
BANERJEE(F)

2. ANKIT 65 13 12 3.8 0.1 5.1 620

KUMAR(M)

3. ROSHNAI 70 15 15 -1.6 -3.0 5.9 590

SENGUPTA(F)

4. MANOJ 64 18 20 2.0 -1.9 6.8 495

KUMAR(M)

5. ARUP SAHA 85 8 10 -0.9 -10.5 9.6 400

(M)
History of Basketball
The history of basketball began with its invention in
1891 in Springfield, Massachusetts by Canadian
physical education instructor James Naismith as a
less injury-prone sport than football. The game
became established fairly quickly, very popular as
the 20th century progressed, first in America and
then throughout the world. After basketball
became established in American colleges, the
professional game followed; the American National
Basketball Association (NBA), established in 1949,
grew to a multi-billion dollar enterprise by the end of
the century, and basketball became an integral part
of American culture.
Invention of the Game The game of Basketball, as
we know it today was created by Dr. James
Naismith in December 1891 in Springfield,
Massachusetts to condition young athletes during
the cold. It consisted of peach baskets and a soccer
style ball. He published 13 rules for the new game.
He divided his class of 18 into two teams of nine
players each and set about to teach them the basics
of his new game. The objective of the game was to
throw the basketball into the fruit baskets nailed to
the lower railing of the gym balcony. Every time a
point was scored, the game was halted so the
janitor could bring out a ladder and retrieve the ball.
After a while, the bottoms of the fruit baskets were
removed. The first public basketball game was
played in Springfield, Massachusetts, on March 11,
1892.

Original Rules
I. There were only thirteen rules of "basket
ball".
II. The ball may be thrown in any direction with
one or both hands.
III. The ball may be batted in any direction with
one or both hands.
IV. A player cannot run with the ball, the player
must throw it from the spot on which he
catches it, allowance to be made for a man
who catches the ball when running at good
speed.
V. The ball must be held in or between the
hands, the arms or body must not be used for
holding it.
VI. No shouldering, holding, pushing, tripping or
striking in any way the person of an opponent
shall be allowed. The first infringement of this
rule by any person shall count as a foul, the
second shall disqualify him until the next goal
is made, or if there was evident intent to
injure the person, for the whole of the game,
no substitute.
VII. A foul is striking the ball with the fist,
violation of rules 3 and 4, and such as
described in rule 5.
VIII. If either side makes three consecutive fouls it
shall count a goal for opponents.
IX. A goal shall be made when the ball is thrown
or batted from grounds into the basket and
stays there If the ball rests on the edge and
the opponent moves the basket it shall count
as a goal.
X. When the ball goes out of bounds it shall be
thrown into the field and played by the person
first touching it. In case of a dispute, the
umpire shall throw it straight into the field.
The "thrower-in" is allowed five seconds. If he
holds it longer it shall go to the opponent. If
 any side persists in delaying the game, the
umpire shall call a foul on them.
XI. The umpire shall be the judge of the men and
shall note the fouls, and notify the referee
when three consecutive fouls have been
made.
XII. The referee shall be the judge of the ball and
shall decide when the ball is in play, in-
bounds, and to which side it belongs, and
shall keep the time. He shall decide when a
goal has been made and keep account of the
goals with any other duties that are usually
performed by a referee.
XIII. The time shall be fifteen-minute halves, with
five-minute rests between.
XIV. The side making the most goals in that time
shall be declared the winner. In the case of a
draw, the game may, by agreement of the
captains, be continued until another goal is
made.

Field & Measurement

Size Circumference Weight (in Recommended for
grams)

Size 7 29.5 623.29 Men and boys ages 15-up

 Size 6 28.5 566.99 Boys ages 12-14 women
ages 12-up
Size 5 27.5 481.94 Boys and girls ages 9-11
Size 4 25.5 396.89 Boys and girls ages 5-8
Size 3 22 283.50 Boys and girls ages 4-8
Size 1 16 226.80 Boys and girls ages 2-4
Nerf toy 9-20 28.35 – Great for toddlers 0-
141.75 4years old.

Field
Fundamental Skill
Dribbling :- Dribbling is an important skill for all
basketball players. This skill will allow you to move
up and down the court, maneuver past defenders
and execute plays. Proper dribbling requires ball-
handling skills and knowledge of how to spread
your fingers for ball control.
Shooting :- In order to score points in basketball,
you need to shoot the ball into the hoop. This
requires the ability to properly hold and throw the
ball into the air toward the basket while avoiding
defenders.
Running :- Running is a big part of basketball. In a
full-court game, you will find yourself running back
and forth as the game quickly transitions between
offense and defense.
 Passing :- Passing is another skill that when
mastered can help you become a complete
basketball player. Basketball is a team sport that
involves finding a teammate who is open for a shot.
Jumping :- Jumping is another skill that can define
how good a basketball player is. Jumping is
involved in offense during the jump ball in the
beginning, while taking shots and sometimes while
trying to catch a pass.

TERMINOLOGY

Backboard - The rectangular piece of wood or m

fiberglass that the rim attaches to.
Bench - The substitute basketball players.
Blocked Shot - When a defensive basketball player
makes contact with the basketball while another
player is shooting the ball.
Bounce Pass - In this pass, the basketball bounces
about two-thirds of the way from the passer to the
receiver.
Charging :- An offensive foul, which occurs when an
offensive player runs into a defender who has
established position.
Dunk :- A shot in which a jumping player slams the
ball down into the opponent’s basket from above.
Foul:- Actions by players, which break the rules but
are not floor violations.
Jump shot: Field-goal attempt by a player with both
feet off the floor, enabling the player to shoot over the
defender.
Rebound: A term used to describe the actual
retrieving of the ball as it rebounds from the
backboard or the ring after a missed shot.

Warm up activities &

stretching exercises
We start with the specific exercise down one side of
the court and jog out the rest of the lap to really
warm-up.
1. Dynamic Warm-Up:- high knee pulls, lunges, high
knees, power skips, high knees, reverse knee pulls.
2. Stretch Lines:-Arm circles forward and back,
shoulder stretch, in and outs with arms straight at the
elbow, hanging hamstring stretch, toe grabber ham-
string stretch, seated right arm/left leg sit and reach
and reverse, right and left leg sit and reach with both
hands and knee bent, both legs straight out sit and
reach, groin stretch, standing splits and 25 old
fashioned jumping jacks. At the end of this stretch
and warm-up your basketball players should be warm
and ready to go.

Common Injuries
• Ankle Sprains
• Jammed Fingers
• Knee Injuries
• Deep Thigh Bruising
• Facial Cuts
• Foot Fractures

HOW ARE BASKETBALL

INJURIES TREATED?
1. Ankle Sprains:- Treatment for an ankle sprain
involves rest, ice, compression, and elevation (RICE).
The need for X-rays and evaluation by a physician is
determined on a caseby- case basis and depends on
the severity and location of pain. Pain and swelling
over the bone itself may need further evaluation. An
injury to the ankle in a child who is still growing could
represent a simple sprain or could be the result of an
injury to the growth plates located around the ankle
and should be evaluated by a physician.
2. Deep Thigh Bruising :- Treatment includes rest,
ice, compression, and elevation. Commercially
available girdles with thigh pads are now available for
protection.
3. Knee Injuries :- Basketball requires extensive stop
and go and cutting maneuvers which can put the
ligaments and menisci of the knee at risk. Injury to the
medial collateral ligament is most common following a
blow to the outside of the knee and can be often be
treated with ice, bracing and a gradual return to
activity.
4. Jammed Fingers :- Jammed fingers occur when the
ball contacts the end of the finger and causes
significant swelling of a single joint. Application of ice
and buddy taping the finger to the adjacent finger
may provide some relief and allow the athlete to
return to play. If pain and swelling persist, evaluation
by a physician or athletic trainer is recommended and
an x-ray of the finger may be needed.
5. Stress Fractures :- Stress fractures can occur from
a rapid increase in activity level or training or from
overtraining. Stress fractures in basketball most
commonly occur in the foot and lower leg (tibia). Once
diagnosed, a period of immobilization and non-weight
bearing is recommended. Return to play is permitted
once the fracture has completely healed and the
athlete is pain free.
6. Facial Cuts :- Depending on the depth of the injury,
the cut may require stitches or a "butterfly" sterile
tape. Ice may provide pain relief and decrease
swelling. Players can return to play after all blood is
removed and the wound is dressed.

HOW CAN BASKETBALL

INJURIES BE PREVENTED?
1. Have a pre-season physical examination and follow
your doctor's recommendations for basketball injury
prevention.
2. Hydrate adequately - waiting until you are thirsty is
often too late to hydrate properly.
3. Pay attention to environmental recommendations,
especially in relation to excessively hot and humid
weather, to help avoid heat illness.
4. Maintain proper fitness - injury rates are higher in
athletes who have not adequately prepared
physically.
5. The athlete should return to play only when
clearance is granted by a health care professional.
6. After a period of inactivity, progress gradually back
to fullcontact basketball through activities such as
aerobic conditioning, strength training, and agility
training.
7. Avoid overuse injuries - more is not always better!
Many sports medicine specialists believe that it is
beneficial to take at least one season off each year.
Try to avoid the pressure that is now exerted on many
young athletes to over-train. Listen to your body and
decrease training time and intensity if pain or
discomfort develops. This will reduce the risk of injury
and help avoid "burn-out."
8. Talk with your coach and/or athletic trainer about
an ACL injury prevention program and incorporating
the training principles into team warm-ups.

Tournaments
Top Tournaments
 Basketball World Cup
Olympic Games
American Tournaments:
NBA
Argentine League LNB
European Tournaments:
Euroleague
Italian League
Spanish ACB League

Important Personalities
1. Michael Jordan
2. Wilt Chamberlain
3. Kareem Abdul-Jabbar
4. Bill Russell
5. Satnam Singh Bhamara
6. Larry Bird
7. Tim Duncan
8. Oscar Robertson
9. Shaquille O'Neal
10.Hakeem Olajuwon
BIBLIOGRAPHY:
 www.google.com
 www.physced.com
 www.wikipedia.com
 Health and Physical education XII