Activity 1

A. Introduction
Football, known as soccer in some countries, is a globally popular sport played between
two teams of eleven players each. The objective is to score goals by propelling a
spherical ball into the opposing team's goal using any part of the body except the hands
and arms. The team that scores the most goals by the end of the match wins.
B. History
The origins of football can be traced back to ancient civilizations:
Ancient Civilizations: Games resembling football were played in ancient Egypt, Greece,
and Rome. For instance, the Egyptians played a game called "Harpastum," which
involved kicking a ball-like object.
SPORTS AND PHYSICAL EDUCATION
Medieval Europe: In medieval Europe, various forms of football were played, often with
few rules and large numbers of participants.
Modern Football: The modern form of football began to take shape in England in the
19th century. In 1863, the Football Association was founded in London, establishing
standardized rules for the game.
C. Rules and Regulations
Football is governed by a standardized set of rules known as the "Laws of the Game,"
maintained by the International Football Association Board (IFAB). Key aspects include:
Match Duration: A standard match consists of two halves of 45 minutes each, with a 15-
minute halftime interval.
Field Dimensions: The field must be rectangular, with dimensions ranging from 100 to
110 meters in length and 64 to 75 meters in width for international matches.
Players: Each team consists of 11 players, including one goalkeeper.
Scoring: A goal is scored when the entire ball crosses the goal line between the goalposts
and beneath the crossbar, provided no rules have been infringed during the play.
Offside Rule: A player is offside if they are nearer to the opponent's goal line than both
the ball and the second-last opponent when the ball is played to them, with certain
exceptions.
Fouls and Misconduct: Players must not engage in actions such as kicking, tripping, or
pushing opponents. Serious infringements can result in free kicks, penalty kicks, or
disciplinary actions like yellow or red cards.
D. Measurement with Diagram
The standard football field dimensions are as follows:
Length: 100 to 110 meters
Width: 64 to 75 meters
Goal Area: 6 meters from each goalpost and 6 meters into the field
Penalty Area: 16.5 meters from each goalpost and 16.5 meters into the field
Center Circle: Radius of 9.15 meters
Penalty Spot: 11 meters from the center of the goal line
Diagram:

E. Skill Demonstration
One fundamental skill in football is the Passing Technique. Effective passing is crucial for
maintaining possession and creating scoring opportunities.

Experiment 2

The SAI Khelo India Fitness Test is a comprehensive assessment designed to evaluate
various aspects of physical fitness among students. It comprises several tests, each
targeting specific fitness components. Below is an overview of the tests, their
procedures, benefits, and diagrams where applicable:
1. Body Mass Index (BMI)
Procedure:
Measure the individual's weight in kilograms (kg).
Measure the individual's height in meters (m).
Calculate BMI using the formula:

Benefits:
Assists in identifying underweight, normal weight, overweight, and obesity categories.
Helps in assessing the risk of developing health issues related to body weight.
2. 50-Meter Dash (Run)
Procedure:
Mark a 50-meter straight track.
The participant starts from a standing position at the starting line.
On the signal, the participant sprints to the finish line.
Record the time taken to cover the distance.
Benefits:
Evaluates speed and acceleration.
Assists in identifying athletes with sprinting potential.
3. Sit and Reach
Procedure:
Place a sit-and-reach box on the floor.
The participant sits with legs extended and feet flat against the box.
They slowly reach forward as far as possible, holding the position for a moment.
Record the distance reached.
Benefits:
Measures flexibility, particularly in the lower back and hamstrings.
Helps in identifying potential for injury due to tight muscles.
4. 600-Meter Walk or Run
Procedure:
Mark a 600-meter track.
The participant starts from a standing position at the starting line.
On the signal, the participant walks or runs the 600 meters.
Record the time taken to cover the distance.
Benefits:
Assesses cardiovascular endurance.
Helps in evaluating aerobic fitness levels.
5. Push-Up for Boys and Modified Push-Up for Girls
Procedure:
For boys: Perform standard push-ups with hands placed shoulder-width apart.
For girls: Perform modified push-ups with knees on the ground and hands placed
shoulder-width apart. The participant lowers the body until the chest nearly touches the
ground and then returns to the starting position.
Count the number of correct repetitions performed.
Benefits:
Evaluates upper body strength and endurance.
Assists in identifying muscular imbalances.

Experiment 3
1. Bhujangasana (Cobra Pose)

Procedure:
Lie flat on your stomach with legs extended and feet together.
Place your palms on the floor under your shoulders, elbows close to your body.
Inhale and slowly lift your head, chest, and abdomen off the floor, arching your
back.
Keep your elbows slightly bent and shoulders away from your ears.
Hold the position for 15-30 seconds, breathing normally.
Exhale and gently lower your body back to the floor.
Benefits:
Strengthens the spine and relieves back pain.
Opens the chest and lungs, improving respiratory function.
Stimulates abdominal organs, aiding digestion.
Improves flexibility of the shoulders and spine.
2. Matsyasana (Fish Pose)

Procedure:
Sit on the floor with legs extended and feet together.
Place your hands under your thighs, palms facing down.
Inhale and lift your chest, arching your back.
Place the crown of your head on the floor, keeping your elbows and forearms
on the ground.
Hold the position for 15-30 seconds, breathing deeply.
Exhale and gently release, returning to the starting position.
Benefits:
Stretches the chest, neck, and spine.
Improves posture and relieves tension in the upper back.
Stimulates the throat and thyroid glands.
Enhances lung capacity and respiratory function.
3. Kati Chakrasana (Waist Rotating Pose)

Procedure:
Stand with feet shoulder-width apart and arms at your sides.
Inhale and raise your arms to shoulder height, palms facing forward.
Exhale and rotate your torso to the right, bringing your left hand to your right
shoulder and your right hand to your left waist.
Hold the position for 15-30 seconds, breathing normally.
Inhale and return to the center.
Repeat on the left side.
Benefits:
Improves flexibility of the spine and waist.
Stimulates abdominal organs, aiding digestion.
Enhances blood circulation to the spinal nerves.
Relieves tension in the back and shoulders.
4. Tadasana (Mountain Pose)

Procedure:
Stand with feet together, arms at your sides.
Distribute your weight evenly on both feet.
Inhale and raise your arms overhead, palms facing each other.
Stretch your body upward, lengthening the spine.
Hold the position for 15-30 seconds, breathing deeply.
Exhale and gently lower your arms, returning to the starting position.
Benefits:

Improves posture and balance.

Procedure:
Lie flat on your stomach with legs extended and feet together.
Bend your knees and bring your heels toward your buttocks.
Reach back with your hands and hold your ankles.
Inhale and lift your chest and thighs off the floor, pulling your legs upward.
Hold the position for 15-30 seconds, breathing normally.