Contents

1. Acknowledgement to the Principal

2. Acknowledgement to the Subject Teacher

3. Certificate by Examiner

4. Certificate by Subject Teacher

5. Motor Fitness Test

6. Asanas for Prevention and Cure of Asthma

7. Senior Citizens Fitness Test

8. Football

9. Bibliography

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 Acknowledgement to
the Principal
I wish to express my deep gratitude and sincere thanks to Principal, Anindita
Home Choudhury, HEM SHEELA MODEL SCHOOL, Durgapur for her
encouragement and for all the facilities that she provided for this project work. I
sincerely appreciate this magnanimity by taking me into her fold for which I
shall remain indebted to her.

Signature of Principal
Anindita Home Choudhury

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 Acknowledgement to
the Subject Teachers
I extend my hearty thanks to Mr. Anjan Kumar Biswas and Mr. Saurabh Lahiri,
Physical Education teachers, who guided me to the successful completion of
this project. I take this opportunity to express my deep sense of gratitude for
their invaluable guidance, constant encouragement, constructive comments,
sympathetic attitude and immense motivation, which has sustained my efforts
at all stages of this project work.

Signature of Signature of
Saurabh Lahiri Anjan Kumar Biswas

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 Certificate by the
Examiner
This is to certify that this project work is submitted by ARNAB DE to the Physical
Education Department, HEM SHEELA MODEL SCHOOL, Durgapur carried out by
him under the guidance & supervision of Mr. Anjan Kumar Biswas and Mr.
Saurabh Lahiri during the academic year 2019 - 2020 for consideration in partial
fulfilment of the requirement of CBSE, New Delhi for the award of Senior School
certificate in science.

All the work related to the project has been done by him. The approach to the
problem was sincere and scientific.

Signature of Examiner

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 Certificate by the
Subject Teachers
This is to certify that this project work is submitted by ARNAB DE to the Physical
Education Department, HEM SHEELA MODEL SCHOOL, Durgapur carried out by
him under the guidance & supervision of Mr. Anjan Kumar Biswas and Mr.
Saurabh Lahiri during the academic year 2019 - 2020 for consideration in partial
fulfilment of the requirement of CBSE, New Delhi for the award of Senior School
certificate in science.

All the work related to the project has been done by him. The approach to the
problem was sincere and scientific.

Signature of Signature of
Saurabh Lahiri Anjan Kumar Biswas

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 Motor Fitness Test
Motor Fitness Test:
This test was designed to help the teachers of physical education and other
recreation leaders in the field to find out the performance levels of their
students, compare them with national norms and inspire them towards the
higher levels of achievements.

Test Contents:
The test consists of the following items:
1. Pull-ups: In case of girls, the pull-ups are to be started from a flexed arm
hang. This test item judges the arm and shoulder girdle strength.
2. Flexed Leg Sit-ups: This test is meant to judge the efficiency of abdominal
and hip flexor muscles.
3. Shuttle Run: This test item is meant for judging the speed and change of
direction.
4. Standing Long Jump: For judging the explosive power of leg muscles.
5. 50 Yard Dash or Sprint: For judging speed.
6. 600 Yard Run: For judging endurance.
7. Push-ups: For measuring upper body strength and endurance.
Administration of Tests:
These tests can be conducted in a gymnasium or outdoors. The only apparatus
required in these tests is a horizontal bar having a diameter of approximately 1
~ inches for pull-ups and flexed arm hang for girls. However, an arrangement
should be made for the timing and recording of all scores with the help of
timers and recorders.
Item No. 1 (Boys)—Pull up:
Procedure:
This item should be done from a hanging position on the bar by using the
overhead grasp (with palms facing outwards). The arms and legs of a subject
should be fully extended. From hanging position, the subject should raise his

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body with his arms until his chin is placed over the bar. Then, he should lower
his body to a full hanging position. In doing so, the knees should not be bent
and the pull should not be jerky or snap pull.
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.
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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.

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Asanas for Prevention
and Cure of Asthma
Asthma:
Asthma is a disease of lungs in which the airways become blocked or narrowed
causing difficulty in breathing. In asthma, the airways also swell up and produce
extra mucus. It usually triggers coughing, wheezing or whistling and shortness of
breath. The coughing usually occurs at night or early in the morning. The
excessive amount of mucus in the passage further narrows the airways because
it is sticky and thick For some people it can be a minor nuisance, whereas for
others it can be a major problem that can hinder their daily activities and
usually leads to a life-threatening asthma attack Asthma is such disease that it
cannot be cured or treated but its symptoms can be controlled. Asthma can
be allergic and non-allergic. Asthma may be due to genetic factor There are
substances that cause allergies (allergens) like irritants in the air including
smoke from cigarettes wood fires, strong fumes, sprays, perfumes or scented
soaps, etc., respiratory infections such as cold, flu sore throat and sinus
infections, exercising in cold air (exercise-induced asthma) and some
medications such as beta-blockers, aspirin, non-steroidal anti-inflammatory
drugs, etc. Asthma can be prevented as well as cured if the following asanas are
practised regularly

1. 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 left thigh. Then bend the left leg
and keep the foot under the right thigh. Place the hands on the knees
Chin should be in. Keep the head neck and back straight, close the eyes.
Relax your body.

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 Benefits:
i. It facilitates mental and physical balance without causing strain or
pain.
ii. It stretches and lengthens the spine.
iii. It calms your mind.
iv. It enhances your peace of mind.
v. It reduces anxiety, stress and mental fatigue.
vi. It helps in improving body posture
vii. It provides a gentle massage to knee, calf muscles and thighs.
viii. It spreads a sense of calmness throughout your body and mind.

Contraindications:
i. If your knees and hips are injured or inflamed, you should avoid
this asana.
ii. If you have slipped disc problem, you should take proper care while
performing this asana

2. Chakrasana

Procedure:
In this asana, the figure of the body becomes like a chakra, therefore, this
asana is called chakrasana. First of all, lie down on your back. Fix your
hands firmly on the ground. Then raise the middle portion of your body
upwards. Raise it as high as possible so that your body is in semi-circle
position. Then keep your head downwards between your hands. In the
beginning, keep this position for one minute and then after some days,
do it for 3 to 5 minutes.

Benefits:
i. It cures back pain
ii. It cures any pain in kidneys
iii. It is helpful in removing obesity
iv. It prevents the problem of hernia
v. It stimulates pituitary and thyroid glands.
vi. It cures infertility, asthma and osteoporosis
vii. It gives relief from stress and reduces depression
viii. The semi-circular position makes the dorsal side of the body to
stretch making the chest to expand Thus, more fresh oxygen is
made available.

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 Contraindications:
i. If you suffer from headache or high blood pressure you should
not perform this asana
ii. Don't perform this asana in case of shoulder impingement,
iii. Do not perform this asana if you have tendonitis in the wrist.
iv. Individuals who suffer from serious spinal column ailments such
as cervical and lumbar spondylitis should avoid the asana.

3. Gomukhasana

Procedure:
Sit down on the ground with legs stretched forward now fold the left leg
at the knee and sit on the left foot Fold the right leg and keep the right
thigh on the left thigh with the help of your hands. Now lift your buttocks
and bring the heels of both feet together so that they should touch each
other. Now fold your left arm behind your back over the shoulder Fold
the right arm behind the back under the right shoulder. After that bend
your fingers of both the hands and clasp each other. At this time your
head and back should be erect Then, repeat the same in reverse position

Benefits:
i. It makes the leg muscles strong and elastic
ii. It helps in keeping the shoulder joints healthy, flexible and strong
iii. It improves the function of lungs
iv. Regular practise of this asana helps in the treatment of sciatica
v. It improves the function of kidneys by stimulating it thus helps the
individuals who suffer from diabetes
vi. It also reduces stress and anxiety
vii. It helps in staying fit and strong

Contraindications:
i. The individuals who suffer from shoulder, knee or back pain should
avoid this asana
ii. Avoid this asana in case of any knee injury
iii. Avoid this asana in case of rent or chronic knee or hip injury or
inflammation.

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4. Parvatasana

Procedure:
To sit in padmasana or lotus pose. Stretch your arms sideways and bring
them over your head slowly After that let your palms touch each other.
Then stretch your hands well without bending your elbows Keep your
spine erect.

Benefits:
i. It helps in enhancing height
ii. It reduces the extra fit in the back and waist
iii. It tones the abdominal muscles and thus stimulates the organs
abdominal region
iv. It is extremely beneficial in case of asthma
v. It helps in reducing back pain
vi. It improves the function of the spinal cord
vii. It gives relief from tension in shoulders and back

Contraindications:
i. Avoid this asana in case of hip or back injury
ii. One should not perform this asana in case of a shoulder injury

5. Bhujangasana

Procedure:
In this asana, the shape of the body remains like a snake that is why it is
called bhujangasana. In order to perform this asana, lie down on the belly
on the ground. Keep your hands near the shoulders, Keep your legs close
together. Now. straighten up your arms slowly raise the chest. Your head
should be backwards Keep this position for some time. Then, come to the
former position For good results perform this asana 3 to 5 times

Benefits:
i. It alleviates obesity
ii. It provides strength and agility
iii. It gives relief from disorders of the urinary bladder
iv. It cures the diseases of the liver.
v. It improves blood circulation
vi. It makes the vertebral column flexible and thin
vii. It cures gas disorders, constipation and indigestion

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 viii. It strengthens the muscles of hands

Contraindications:
i. This asana should be avoided by people who suffer from hernia,
back injuries headaches and recent abdominal surgeries.
ii. Pregnant women should not perform this asana.

6. Paschimottanasana

Procedure:
Sit on the ground with legs forward Then, hold the toes of your feet
with the fingers of both hands. Then, breathe out slowly and try to touch
the knees with your forehead After that breathe in slowly, Raise your
head upwards and come to the prior position. Perform this asana at least
10 to 12 times.

Benefits:
i. It cures gas trouble
ii. It prevents the early ossification of bones
iii. It is a good remedy for constipation
iv. It helps to overcome several menstrual disorders.
v. It gives relief in sciatica, backache and asthma
vi. It reduces obesity
vii. It is helpful in all abdominal disorders
viii. It is helpful in removing skin diseases
ix. Vertebrae become flexible and healthy

Contraindications:
i. If you are suffering from enlarged liver or spleen or acute
appendicitis, you should never do this asana
ii. Avoid doing this asana if you suffer from asthma or any respiratory
diseases.
iii. If you have any back or spinal problem, make sure that you
perform this asana only under expert guidance.

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7. Matsyasana

Procedure:
For performing this asana, sit in padmasana Then, lie down in supine
position and make an arch behind. Hold your toes with the fingers of your
hands. Stay for some time in this position.

Benefits:
i. It is helpful in curing back pain, knee pain and tonsillitis.
ii. It also cures the defects of eyes
iii. Skin diseases can be cured if we practise this asana regularly
iv. This asana is helpful for the treatment of diabetes
v. It helps in relieving tension in the neck and shoulders
vi. Il provides relief from respiratory disorders by encouraging deep
breathing
vii. It improves posture
viii. It is the best asana to get relief from asthma.

Contraindications:
i. Avoid doing this asana if you have high or low blood pressure.
ii. People suffering from migraine and insomnia would also refrain
from performing this asana
iii. The individuals who have a neck injury or lower back problems
should not perform this asana.

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 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, bath
tub or chair.

Equipment:
i. Chair without arms
ii. Stopwatch

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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 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.
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 30
seconds.

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 30
seconds, using the stopwatch or a watch with a second hand.

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ii. Do as many curls as you can in the allotted 30‐second time period,
moving in a controlled manner.
iii. 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.
iv. DO NOT SWING THE WEIGHT.
v. 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 30
seconds 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
bathtub 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.

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vii. You will measure and record only your most flexible side on your
scorecard.
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 centre 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.

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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 centimetre or 1/2
inch

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 manoeuvring, Such as putting of bus in time to answer the phone, etc.

Equipment:
i. Chair
ii. Cone (or another marker)
iii. Stopwatch

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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.”
Do not wait to start the watch after the participant has started to
move.
iv. 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.
v. 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.
vi. 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, 4.9
seconds 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)

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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 stopwatch.
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 metre.

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Table for Senior Citizen Fitness Test for 5 Elderly Members of the Family:-

Sl. Name Age Chair Arm 6-min 2- Chair Back 8 foot

No. (in Stand Curl walk min Sit and Scratch up and
years) (no. of (no. test stepReach (in go step
stands) of (in testTest inches) (in
reps) yards) (in seconds)
inches)
1. Anupam 63 18 20 629 102 1.2 -4.0 5.2
De(M)
2. Rupashree 65 13 12 620 75 3.5 0.1 5.9
De(F)
3. Ankan 72 15 15 590 83 -1.6 -3.0 5.1
Mondal(M)
4. Arunima 76 10 15 495 72 -0.9 -3.1 5.2
De(F)
5. Ramesh 81 10 13 562 84 0.3 -1.2 6.8
Mondal(M)

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 Football
Introduction:
Football is a family of team sports that involve, to varying degrees, kicking a ball
with the foot to score a goal. Unqualified, the word football is understood to
refer to whichever form of football is the most popular in the regional context
in which the word appears. Sports commonly called 'football' in certain places
include: association football (known as soccer in some countries); gridiron
football (specifically American football or Canadian football); Australian rules
football; rugby football (either rugby league or rugby union); and Gaelic
football. These different variations of football are known as football codes.

Various forms of football can be identified in history, often as popular peasant

games. Contemporary codes of football can be traced back to the codification
of these games at English public schools during the nineteenth century. The
expanse of the British Empire allowed these rules of football to spread to areas
of British influence outside the directly controlled Empire. By the end of the
nineteenth century, distinct regional codes were already developing: Gaelic
football, for example, deliberately incorporated the rules of local traditional
football games in order to maintain their heritage. In 1888, The Football League
was founded in England, becoming the first of many professional football
competitions. During the twentieth century, several of the various kinds of
football grew to become some of the most popular team sports in the world.

Common elements:
The various codes of football share certain common elements: Players in
American football, Canadian football, rugby union and rugby league take up
positions in a limited area of the field at the start of the game. They tend to use
throwing and running as the main ways of moving the ball, and only kick on
certain limited occasions. Body tackling is a major skill, and games typically
involve short passages of play of 5–90 seconds.

Association football and Gaelic football tend to use kicking to move the ball
around the pitch, with handling more limited. Body tackles are less central to
the game, and players are freer to move around the field (offside laws are
typically less strict).

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Etymology:
There are conflicting explanations of the origin of the word "football". It is
widely assumed that the word "football" (or the phrase "foot ball") refers to the
action of the foot kicking a ball. There is an alternative explanation, which is that
football originally referred to a variety of games in medieval Europe, which were
played on foot. There is no conclusive evidence for either explanation.

Rules of the Game:

International rules football (Irish: Peil na rialacha idirnáisiunta; also known as
inter rules in Australia and compromise rules in Ireland) is a team sport
consisting of a hybrid of football codes, which was developed to facilitate
international representative matches between Australian rules football players
and Gaelic football players.
The first tour, known as the Australian Football World Tour, took place in 1967,
with matches played in Ireland, the United Kingdom, and the United States. The
following year, games were played between Australia and a touring County
Meath Gaelic football team, Meath being the reigning All-Ireland senior football
champions. Following intermittent international tests between Australia and
Ireland, the International Rules Series between the senior Australian
international rules football team and Ireland international rules football team
has been played intermittently since 1984, and has generally been a closely
matched contest. The sport has raised interest and exposure in developing
markets for Gaelic and Australian football and has been considered a
development tool by governing bodies of both codes, particularly by the AFL
Commission.
International rules football does not have any dedicated clubs or leagues. It is
currently played by men's, women's, and junior teams only in tournaments or
Test matches.

Rules:
The rules are designed to provide a compromise or combine between those of
the two codes, with Gaelic football players being advantaged by the use of a
round ball and a rectangular field measured about 160 yards long by 98 yards
wide (Australian rules uses an oval ball and field), while the Australian rules
football players benefit from the opportunity to tackle by grabbing between the
shoulders and thighs and pulling to the ground, something banned in Gaelic
football. The game also introduces the concept of the mark, from Australian
rules football, with a free kick awarded for a ball caught from a kick of over 15
metres, where the kick must be in the forward direction if originating from a
teammate.

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A player must bounce, solo or touch the ball on the ground once every 10
metres or six steps. A maximum of two bounces per possession are allowed,
while players can solo the ball as often as they wish on a possession. Unlike in
Gaelic football, the ball may be lifted directly off the ground, without putting a
foot underneath it first. Players however cannot scoop the ball off the ground to
a team-mate, nor pick up the ball if they are on their knees or on the ground. If
a foul is committed, a free kick will be awarded, referees (called umpires in
Australian Rules) can give the fouled player advantage to play on at their
discretion.

Scoring rules in International football:

The game uses two large posts usually sets 6.5 metres apart, and connect 2.5
metres above the ground by a crossbar with goal net that could extend behind
the goalposts and attached to the crossbar and lower goalposts, as in Gaelic
football. A further 6.5 metres apart on either side of those and did not
connected by a crossbar are 2 small post, known as behind post, as in Australian
rules football.

Points are scored as follows:

Under the crossbar and into the goal net (a goal): 6 points, umpire waves green
flag and raises both index fingers. Over the crossbar and between the two large
posts (an over): 3 points, umpire waves red flag and raises one arm above his
head.
Between either of large posts and small posts (a behind): 1 point, umpire waves
white flag and raises one index finger.
Scores are written so as to clarify how many of each type of score were made as
well as, like Australian football, giving the total points score for each team; for
example, if a team scores one goal, four overs and 10 behinds, the score is
written as 1-4-10(28), meaning one goal (six points) plus 4 overs (4 × 3 = 12
points) plus 10 behinds (10 × 1 = 10 points), for a total score of 28 points.

An international rules match lasts for 72 minutes (divided into four quarters of
18 minutes each). Inter-county Gaelic football matches go on for 70 minutes,
divided into two halves, and Australian rules matches consists of four 20
minutes quarters of game time, although with the addition of stoppage time,
most quarters actually last between 25 and 30 minutes.
As in Gaelic football, teams consist of fifteen players, including a goalkeeper,
whereas eighteen are used in Australian rules (with no keeper).

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2006 rule changes:
A number of rule changes were introduced before the 2006 International Rules
Series:
per quarter was reduced from 20 minutes to 18 minutes
A player who received a red card is to be sent off and no replacement is
allowed; in addition to this a penalty is awarded regardless of where the
incident takes place (Previously a replacement was allowed and a penalty was
only awarded if the incident happened in the penalty area)
A yellow card now means a 15-minute sin bin for the offending player, who will
be sent off if he receives a second card

2008 rule changes:

Maximum of 10 interchanges per quarter
Teams are allowed only four consecutive hand passes (ball must then be kicked)
Match time reduced from 80 minutes to 72 minutes (18 minutes per quarter)
Goalkeeper can no longer kick the ball to himself from the kick-out[2]
Suspensions may carry over to GAA and AFL matches if The Match Review Panel
sees fit
A dangerous "slinging" tackle will be an automatic red card
A front-on bump (known as a shirtfront in Australian football) endangering the
head will result in a red card
Physical intimidation can result in a yellow card
Keeper can not be tackled or touched when the keeper is charging
An independent referee can cite players for reportable offences from the stands
Yellow card sin bin reduced to 10 minutes
2014 rule changes
Maximum number of interchanges per quarter increased from 10 to 16
Unlimited number of interchanges allowed at quarter and half-time breaks
Number of consecutive hand-passes teams are allowed increased from 4 to 6
Marks will not be paid for backwards kicks caught by a teammate
Goalkeepers required to kick the ball out beyond the 45m line after all wides,
behinds and overs
Failure of a goalkeeper to kick over the 45m line will result in a free kick to the
opposition (from the 45m line)

About the ball:

A football is a ball inflated with air that is used to play one of the various sports
known as football. In these games, with some exceptions, goals or points are
scored only when the ball enters one of two designated goal-scoring areas;

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football games involve the two teams each trying to move the ball in opposite
directions along the field of play.
The first balls were made of natural materials, such as an inflated pig bladder,
later put inside a leather cover, which has given rise to the American slang-term
"pigskin". Modern balls are designed by teams of engineers to exacting
specifications, with rubber or plastic bladders, and often with plastic covers.
Various leagues and games use different balls, though they all have one of the
following basic shapes:
a sphere: used in Association football and Gaelic football
a prolate spheroid
either with rounded ends: used in the rugby codes and Australian football
or with more pointed ends: used in American football and Canadian football
The precise shape and construction of footballs is typically specified as part of
the rules and regulations.
The oldest football still in existence, which is thought to have been made circa
1550, was discovered in the roof of Stirling Castle, Scotland, in 1981. The ball is
made of leather (possibly from a deer) and a pig's bladder. It has a diameter of
between 14–16 cm (5.5–6.3 in), weighs 125 g (4.4 oz) and is currently on display
at the Smith Art Gallery and Museum in Stirling.

Football Field Dimensions:

The total length of a football field is 120 yards. The playing field is 100 yards
(360 feet) long, and each end zone is 10 yards (30 feet) deep. The field is
marked with a yard line every 5 yards, and every 10 yards is marked by a field
number. The hash marks are 1 yard apart, used to mark each down when the
ball is between the yard lines. The standard football field is 53 1/3 yards, or 160
feet, wide. The primary difference among different levels of play is the space
between the two sets of hash marks:
High School — 53 feet, 4 inches
College — 40 feet
NFL — 18 feet, 6 inches
All plays begin on or between the hash marks, depending on where the previous
play ended. For example, if the previous play ended along the right sideline, the
ball will be placed on the right hash mark.

Football Goal Post Dimensions:

The football goal crossbar is 10 feet high, and the posts are an additional 20 feet
high, for a total height of 30 feet. NFL and NCAA goal posts are 18 feet, 6 inches
wide. High school goal posts are 23 feet, 4 inches wide.

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Skills:-
The importance of a skill depends to an extent on the player's position on the
field. Overall, football skills can be divided into four main areas, namely outfield
technical, physical, mental and goalkeeping technical abilities.

Physical skills:
Pace
Agility
Sprinting
Stamina
Power
Endurance
Jumping
Balance
Strength
Strength to resist tackles
Resistance

Mental skills
As the last line of defence, goalkeepers must be able to make quick, athletic
saves. Here, the skill of England's Gordon Banks robs Brazil's Pele of a good
scoring opportunity in their legendary confrontation. Mexico, 1970
Intelligence (game understanding)
Vision (ability to see build-up play ahead to others or ability to see a pass or
awareness of players around you)
Composure (ability to control the game at any critical situation in the match)
Leadership (able to guide the youngsters in the field and be able to motivate
and inspire others)
Communication (can be considered a mental ability)
Decision-making (determine in advance what to do)
Goalkeeping skills
Jumping (can be considered a physical ability)
Agility (can be considered a physical ability)
Balance (can be considered a physical ability)
Communication (can be considered a mental ability)
Goal kicker (can be considered a technical ability)
Handling (can be considered a technical ability)
Positioning
Reflexes (can be considered a mental ability)

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Distribution (ex; Throwing, punting) (can be considered a physical ability)
One on ones

Some National and International Championships:

 Premier League
 English Football League
 La Liga
 FIFA
 UEFA Champions League
 Indian Super League
 Santosh Trophy
 I-League
 Federation Cup
 Calcutta Football League

Some National and International Stadiums:

 Wembley Stadium, London, capacity 90,000 With construction costs of a
whopping £757m and complaints about a lack of atmosphere, Wembley
has had its critics. But look at it, it is big
 Rose Bowl in Pasadena, California, USA, capacity 93,420 The former home
of LA Galaxy still hosts occasional USA international matches and was the
venue of the 1994 World Cup final
 FNB stadium Soccer City Stadium in Soweto, Johannesburg, South Africa,
capacity 94,736 The host stadium for the World Cup final in 2010 and
also the home of the South African team Kaizer Chiefs
 The Camp Nou in Barcelona, capacity 99,345 The Catalan club wants to
update its home since 1957 to include a roof and extra seats that would
increase its capacity to 105,000 and maintain its status as the biggest
football stadium in Europe. Directors may even vote to build a new
ground
 The Azteca Stadium Mexico City, Mexico, capacity 105,064 First opened
in 1966, the Azteca was the venue of Diego Maradona's 'Hand of God'
goal and then his sublime second against England at the 1986 World Cup
 The Salt Lake Stadium aka Yuva Bharati Krirangan in Kolkata, India,
capacity 120,000 Built in 1984, the stadium has been home to Mohun
Bagan AC, Mohammedan Sporting Club, East Bengal FC and the India
national football team

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 Bibliography
 www.google.com
 Physical education practical book
 https://www.bing.com/search?q=footballl&go=Search&qs=
ds&form=QBRE
 https://en.wikipedia.org/wiki/Football
 https://www.bing.com/images/search?q=footballl&FORM=
HDRSC2
 https://www.bing.com/search?q=football+skills&FORM=H
DRSC1
 Physical Education Main Book
 Physical Education Supplementary Book
 http://www.rulesoffootball.co.uk/
 https://www.google.co.in/search?rlz=1C1CHBF_enIN756I
N756&ei=YIn0WfHeJIXqvASMko-
4Cg&q=football+league&oq=football+&gs_l=psy-
ab.3.1.35i39k1l2j0i131k1j0j0i131k1j0l2j0i131k1j0l2.3684.9
215.0.11836.12.12.0.0.0.0.269.1277.0j3j3.7.0....0...1.1.64.
psy-ab..5.7.1448.6..0i67k1j0i131i67k1.174.mYGxebcEnnc
 https://www.google.co.in/search?rlz=1C1CHBF_enIN756I
N756&ei=N4v0WbKsEsWMvQSamJSgBg&q=football+sta
dium&oq=football+stadia&gs_l=psy-
ab.3.0.0i10k1l10.52164.57748.0.61460.12.12.0.0.0.0.386.
2016.0j2j4j2.8.0....0...1.1.64.psy-
ab..4.8.2012...0j35i39k1j0i67k1j0i46i67k1j46i67k1j0i20i26
3k1j0i131k1.0.JSrV9XOABB8

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