PRACTICAL-1

SAI KHELO INDIA FITNESS TEST

SAI Khelo India Fitness Test Battery has been designed to check the fundamental (important) Motor Fitness Components for
school going students. This test battery has many test items which helps to evaluate the fundamental components of Motor
Physical Fitness. This test is made for two age groups.

(A) Age group 5 to 8 years (1st to 3rd class students): It consists of three test items
(i) BMI test for body composition,
(ii) Flamingo Test for Balance
(iii) Plate Tapping Test for Speed and Limb Agility / Coordinative ability.
(B) Age group 9 to 18 years (4th to 12th class students): It consists of six test items
(i) BMI test for Body Composition,
(ii) 50 meters Sprint for Speed and Acceleration
(iii) 600 meters Run or Walk for Cardio-vascular Endurance
(iv) Sit and Reach Test for Flexibility of Lower Back
(v) Abdominal Partial Curl- up Test for Abdominal Strength
(vi) Push-ups (Boys) / Modified Push-ups (Girls) for Upper Body Strength.

(I) BODY MASS INDEX TEST (BMI) : (FOR JUNIOR AND SENIOR (5 TO 18 YEARS) AGE GROUP)

BMI stands for Body Mass Index. This fitness testing is used to measure body composition on the basis of weight and
height. This formula and index was formulated by Belgian mathematician and statistician Adolphe Quetelet. BMI helps a
person to know whether he is underweight, normal or overweight. By knowing the body type, accordingly diet and workout
can be set to gain or to reduce weight.

Purpose: To measure Body Composition

Objective: To measure the Height and Weight and evaluate the Body Composition and General Health of the individual after
computing.
Infrastructure/Equipment Required: Flat, Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted on a wall.
Test Administration:
(i) Remove the participant’s shoes, bulky clothing, and hair ornaments, and unbraid hair that interferes with the measurement.

(ii) Height Measurement: Take the height measurement on flooring against a flat surface such as a wall with no molding.
Have the participant stand with feet flat, together, and back against the wall. Make sure legs are straight, arms are at sides,
and shoulders are level. Make sure the participant is looking straight ahead and that the line of sight is parallel with the floor.
Take the measurement while the participant stands with head, shoulders, buttocks, and heels touching the flat surface (wall).
Use a metal tape to measure from the base on the floor to the marked measurement on the wall to get the height
measurement. Accurately record the height to the nearest 0.1 centimeter.

(iii) Measuring Weight: Use a Digital Weighing Scale to measure the weight of the participant. (Avoid using bathroom
scales that are spring loaded). Place the scale on firm flooring (such as tile or wood) rather than carpet. Have the participant
remove shoes and heavy clothing, such as sweaters. Have the participant stand with both feet in the center of the scale.
Record the weight to the nearest decimal fraction (for example, 28.1 kilograms).
(iv) Computing the Height and Weight: Here, height is considered in meters and centimeters; weight is considered in
kilograms and grams.

(v) BMI can be calculated by taking person’s weight (in kg and gm) and dividing it by height (mt and cm) square, i.e., BMI
= Weight ÷ (Height × Height)

Example: For instance, if your height is 1.82 m, the square of height will be (1.82 × 1.82) = 3.3124. If your weight is 70.5 kg
then your BMI = 70.5 ÷ 3.31 = 21.3.

Evaluation of Test: Higher the figure, the more overweight is the person. This is just a guide to know overweight content
in the body. This test can be a preventive step towards obesity. Scoring: Use table to determine your BMI rating.

(II) PLATE TAPPING TEST (FOR JUNIOR 5-8 YEARS AGE GROUP)
Purpose: Plate Tapping Test helps to measure the Speed and Coordination/ Agility of Limb Movement
Objective: To do the tapping over the plate as fast as possible.
Infrastructure/Equipment Required: Table (adjustable height), 2 yellow discs (20cm diameter), rectangle (30 × 20 cm),
stopwatch
Test Administration:
(i) If possible, the table height should be adjusted so that the subject is standing comfortably in front of the discs.
(ii) The two yellow discs are placed with their centers 60 cm apart on the table. The rectangle is placed equidistant between
both discs. The non-preferred hand is placed on the rectangle.
(iii) The subject moves the preferred hand back and forth between the discs over the hand in the middle as quickly as
possible.
(iv) This action is repeated for 25 full cycles (50 taps).
Administrative Suggestion: Participants should be encouraged to stand in a balanced posture, feet apart to shoulder width.
Results are usually better if the participant can maintain constant pace during most of the run.

Scoring: The time taken to complete 25 cycles is recorded.

Evaluation: Evaluation can be compared. Teacher can also create own norms for evaluation. like this.

(III) FLAMINGO TEST (FOR JUNIOR 5-8 YEARS AGE GROUP)

Purpose: To check the Balance and Strength ability of the individual on the single leg.
Objective: To balance on a given box/block/brick in given time on one leg.
Infrastructure/Equipment Required: Non slippery even surface, Stopwatch, can be done on just standing on beam.
Test Administration:
(i) Stand on the beam. Keep balance by holding the instructor’s hand (if required to start).
(ii) While balancing on the preferred leg, the free leg is flexed at the knee and the foot of this leg held close to the buttocks.
(iii) Start the watch as the instructor lets go of the participant/subject.
(iv) Pause the stopwatch each time the subject loses balance (either by falling off the beam or letting goes of the foot being
held).
(v) Resume over, again timing until they lose balance. Count the number of falls in 60 seconds of balancing. If there are more
than 15 falls in the first 30 seconds, the test is terminated.

Administrative Suggestion: Participants should be encouraged to eyes focused on stationary object straight ahead.

Scoring: The total number of falls or loss of balance in 60 seconds of balancing is recorded. If there are more than 15 falls in
the first 30 seconds, the test is terminated. Teacher can also create own norms for evaluation like this:

(IV) 50 M SPRINT TEST (STANDING START) (FOR 9 TO 18 YEARS AGE GROUP)

Purpose: To measure the Speed and Acceleration.

Objective: To cover the set distance as fast as possible.
Infrastructure/Equipment Requirement: Measuring tape or marked track or flat surface of at least 70 meters, stopwatch.
Test Administration:
(i) After warm-up, the participant stands behind the starting line in stationary position.
(ii) At the blow of whistle or “Go” the participant sprint or run fast up to finish line which is 50 meter away from starting
line.
(iii) Time is recorded up to finish line in seconds and milli seconds.
Scoring: The best time is recorded to the nearest 2 decimal places. The timing starts from the first movement (using a
stopwatch) and finishes when the chest crosses the finish line.
Evaluation: Timings for evaluation can be compared. Teacher can also create own norms for evaluation. like this for average
sprint running timing:

(V) 600 M RUN OR WALK TEST (FOR 9 TO 18 YEARS AGE GROUP)

Purpose: To measure Cardiovascular Endurance.

Objective: To cover the set distance as fast as possible.
Infrastructure/Equipment Required: Oval or running track, marking cones, recording sheets, stopwatch.
Test Administration: In this student has to run or walk covering 600 meters in shortest time
Scoring: Time is noted in minutes and seconds as a score.
Evaluation: Timings for evaluation can be compared. Teacher can also create own norms for evaluation. Like this for
average running timing.
(VI) SIT AND REACH TEST (FOR 9 TO 18 YEARS AGE GROUP)

Purpose: To measure the Flexibility of Lower Back.

Objective: To stretch trunk forward as far as possible.
Infrastructure/Equipments Required: Sit and Reach box or wooden box with ruler / length scale in centimeter on top. Box
dimensions are: Sides of box 12'' × 12'' (in inches); Front and back of box 12'' × 10'' (in inches); Top of box 12'' × 21'' (in
inches).

Test Administration:
(i) After warming-up this test is performed.
(ii) This test involves sitting on the floor with legs stretched out straight ahead.
(iii) The soles of the feet are placed flat against the box whereas both knees should be locked and pressed flat to the floor
(assistant may hold them down).
(iv) Now stretch both hands forward and reaches towards the box whereas hands together to reach maximum towards box
measuring tape.
(v) Hold the position for two seconds at top penal of box and measure the distance in centimeters by ruler or length scale.
Ensure that no jerky action or quick movement is done during test.
Scoring: The score is recorded to the nearest centimeter that is the distance between the initial position and final position. If
hand touches the toe, then the score is zero. If it crosses beyond toe level then score is positive. If it does not reach at toe
level then the score is negative.
Evaluation: Evaluation can be compared. Teacher can also create own norms for evaluation like this for average.

(VII) PARTIAL CURL-UP TEST (FOR 9 TO 18 YEARS AGE GROUP)

Purpose: To test Abdominal Strength and Endurance.

Objective: To perform partial curl-ups as many as possible in the given time (30 sec.).
Infrastructure/Equipments Required: A flat, clean, cushioned surface or gym mat, recording sheets, pen, and a metronome
(or audio tape, drums).
Test Administration:
(i) The participant lies on cushioned, flat, clean surface with knees bent at about 90 degrees, arms are placed at the sides with
palm facing downward.
(ii) The participant curls up keeping the hands on the floor and then returns to the original position.
(iii) Hands should cross the marked line 6 inches away from starting point.
Administrative Suggestion: Breathing and pace of doing the activity should be constant.
Scoring: The score is the maximum number of correct Partial Curl up in 30 second duration.
Evaluation: Evaluation can be compared. Teacher can also create own norms for evaluation. like this
(VIII) PUSH-UPS (BOYS) MODIFIED PUSH-UPS (GIRLS) TEST (FOR 9 TO 18 YEARS AGE GROUP)
Purpose: To test and measures Upper Body Strength and Endurance.
Objective: To perform Push-ups (Boys), Modified Push-ups (Girls) as many as possible in the given time (30 sec.).

Infrastructure/Equipments Required: A flat, clean, cushioned surface or floor mat, recording sheets, pen.
Test Administration:
(i) After warming-up this test is performed.
(ii) A standard push-up for boys begins with the hands and toes touching the floor, the body and legs in a straight line, feet
slightly apart, the arms at shoulder width a-part, on the floor.
(iii) The subject lowers the body so that chest should touch floor, or until there is a 90-degree angle at the elbows.
(iv) Then returns back to the starting position with the arms extended.
(v) In modified Push-up for girls, the knees touch the floor.
(vi) This action is repeated, and the test continues until exhaustion, or until they can do no more in rhythm or have reached
the target number of push-ups.

Administrative Suggestion: Breathing and pace of doing

the activity should be constant.
Scoring: Record the total number of correctly completed push-up.
Evaluation: Evaluation can be compared. Teacher can also create own norms for evaluation

Brockport Physical Fitness Test

History
In 1993 the U.S. Department of Education funded some research which was named Project Target, a study designed
primarily to develop a health-related and criterion-referenced physical fitness test protocol for youngsters with
disabilities. The age group the study was based around was between 10 and 17 years of age. Around 1,542
youngsters with and without disabilities were tested, and the analysis of these results lead to the creation of the
Brockport Physical Fitness Test. The name is derived from the project being centered at the State University of New
York, College at Brockport.
• The Brockport Physical Fitness Test (BPFT) is a criterion-referenced health-applicable test of physical ability,
related for use with young people with disabilities.
• The Brockport Physical Fitness Test is formulated for and is adequate for use with both able-bodied youngsters and
those with disabilities such as:
1. Mental retardation
2. Spinal cord injuries
3. Cerebral palsy
4. Blindness
5. Congenital anomalies
6. Amputations
• The physical fitness test battery is eligible to be customized for almost any learner. The exact number of test items
accessible is twenty-seven, with a blend of traditional fitness tests and tests precisely amended for youngsters with
disabilities.
• Although there are several tests to select from, the manual tutors the assessor using a five-step procedure to which
tests are adequate, and most test batteries for people will comprise only four to six items
Tests
The total number of test items available is 27, with a mix of traditional fitness tests and tests specifically modified for
youngsters with disabilities (see list below). Although there are many tests to choose from, the manual guides the assessor
using a five-step process to which tests are suitable, and most test batteries for individuals will involve only four to six items.

Musculoskeletal Functioning, Muscular Strength/Endurance

• Trunk Lift — while lying face down, lift the upper body off the floor as high as you can using the muscles
of the back.
 •
Grip Strength — a measure of hand and arm strength, using the dominant hand to grip a dynamometer with
as much force as possible.
• Bench Press — perform as many bench presses as possible using a 35lb (15.9kg) barbell.
• Isometric Push-up — hold a raised push-up position for up to 40 seconds.
• Push-up — complete as many push-ups as possible at a rate of 1 push-up every 3 seconds.
• Seated Push-up — extend the arms and raise the body out of a chair, and hold this position for as long as
possible.
• Dumbbell Press — lift a 15lb (6.8kg) dumbbell as many times as possible at a specific cadence while sitting
in a chair.
• Reverse Curl — a measure of hand, wrist, and arm strength. While sitting in a chair, the subject must
perform one repetition of bringing a 1lb (0.5kg) dumbbell from the thigh to the flexed-arm position, holding
it there for 2 seconds, then returning it to the thigh in a controlled manner.
• Push/Walk (40m) — walk or push a wheelchair at a comfortable speed for 40m, with a 5m start zone. It is
not a race participant are encouraged to travel at the speed they usually use for mobility. To pass, they must
cover the 40-meter distance in less than 60 seconds while keeping the heart rate below 120 bpm (walkers) or
114 bpm (wheelchair users).
• Wheelchair Ramp Test — a test of upper-body strength and endurance, participants attempt to push their
wheelchairs up a standard wheelchair ramp. The ramp must be at least 8 feet (2.4 meters) long, at a gradient
of 8.3%.
• Curl-Up — complete up to 75 curl-ups at a rate of 1 every 3 seconds. The hands slide 4.5 inches along the
ground for a complete repetition.
• Curl-Up (modified) — the curl-up test, though with the hands resting on the thighs rather than by the side.
• Extended-Arm Hang — hanging from an overhead bar with straight arms for up to 40 seconds.
• Flexed-Arm Hang — timing how long someone can hang with the chin above the bar.
• Pull Up — grasp an overhead bar and pull up the body so the chin raises above the bar, then return to arms
fully extended position.
• Pull Up (modified) — with the body horizontal, grasp a bar set just out of reach, and pull up towards the
bar.
Body Composition
• Skinfold Measures — calipers are used to measure the thickness of the skin at the triceps, subscapular, and
calf measurement sites.
• Body Mass Index — calculated by taking a person's weight and dividing by their height squared
• Bioelectrical Impedance Analysis — a measure the resistance of body tissues to the flow of a small
electrical signal, and from that the proportion of body fat is calculated
• Aerobic Functioning
• PACER test (20m or 15m) — There is also a modified version for vision impaired children.
• Target Aerobic Movement Test — test the ability to sustain a moderate intensity of (any) physical activity
by maintaining a heart rate between 70 and 85 percent of maximal predicted heart rate for 15 minutes.
• One-mile run/walk — run or walk as fast as possible over a one-mile distance.
•
Flexibility
• Back-Saver Sit & Reach — performed with one leg bent, designed to measure the flexibility of the left and
right legs separately.
• Shoulder Stretch — touch the fingertips together behind the back by reaching over the shoulder and down
the back with one arm and across the back with the other arm.
• Apley Scratch Test (modified) — attempt to reach overhead with one hand and touch the top of the
opposite shoulder blade.
• Thomas Test (modified) — requires the subject to sit at the very edge of a bench, then roll back onto the
bench while pulling both knees to the chest. Measures hip flexibility.
• Target Stretch Test
• Elbow extension
• Forearm pronation
• Forearm supination
• Knee extension
• Shoulder abduction
• Shoulder extension
• Shoulder external rotation
• Wrist extension
 PRACTICAL-2

Pictorial presentation of any five Asanas for improving concentration

Yogic Practices

Meaning of Yoga:

It is a science of development of man’s consciousness. It also means the unification of physical, mental,
intellectual and spiritual aspects of human being.

Yoga for concentration & related Asanas (Sukhasana; Tadasana; Padmasana & Shashank asana)

Dhyana: - It is the 7th Element of yoga after Dharana. Dhyana is a process of controlling the mind through
meditation. It develops high levels of concentration. It is a stage prior to Samadhi. It is a complete constancy of
mind.

(i) Sukh asana

It is sitting with cross legs while hand over the knees.
Benefits: - improve concentration, improve knees leg strength and flexibility, pranayama are performed in this
posture &Cure arthritis, sciatica & knock Knees

(ii) Tad asana (Palm tree posture): - Person stands on toes, slowly raises both hands as much as possible
while coming on toes.
Benefits: - Develops leg muscles, increases height in children, relieves leg and ankle pain, cures postural
problems like Kyphosis, scoliosis and flat-foot.

(iii) Padma Asana (Lotus posture): - It is sitting with crossed legs in such a way that feet should touch the
opposite hip while hands are on knees and the back is straight.
Benefits: - Good meditation & pranayama posture, improve leg strength and flexibility, cures Arthritis and
knock knees etc.

(vi) Shashank Asana: - From vajra asana the person bends body at front while hand and head touching floor
atfront.
Benefits: Improve concentration, develops leg muscles, increase height in children, relieves leg and ankle
pain& Cure postural problem like kyphosis, scoliosis, neck spondylitis and flatfoot
Relaxation Techniques for improving concentration – Yog-Nidra

(1) Shav Asana (Dead pose): - It is a resting pose in a lying position. Hand at fetes are motionless, face
isupward, control the breath without any disturbance. It is relaxing pose.
Benefits: - Relaxes body, stabilized breathing, reduce stress and tension &Good posture for meditation

(2) Makara Asana: - It is resting in pro-lying position in which hands are in front under the head.
Benefits: - Relaxes body, improve breathing, reduce stress and tension & Cure Lordosis.

(3) Yog Nindra :- it is a simple lying position on supine position hands at side ,body relaxed and deep
breathing
Benefits: - Relaxes body, improve breathing, reduce stress and tension & Cure Lordosis.
Procedure for Asanas, Benefits & Contraindication for any two Asanas for each lifestyle disease.

2. Obesity: Procedure, Benefits & Contraindications for Tadasana, Katichakrasana, Pavanmuktasana, Matsayasana, Halasana,
Pachimottansana, Ardha – Matsyendrasana, Dhanurasana, Ushtrasana, Suryabedhan pranayama.

3. Diabetes: Procedure, Benefits & Contraindications for Katichakrasana, Pavanmuktasana, Bhujangasana, Shalabhasana,
Dhanurasana, Sputa - Vajrasana, Paschimottanasana -a, Ardha - Mastendrasana, Mandukasana, Gomukasana,
Yogmudra, Ushtrasana, Kapalabhati.

4. Asthma: Procedure, Benefits & Contraindications for Tadasana, Urdhwahastottansana a, UttanMandukasana - a,

Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana Matsayasana, Anuloma –
Villoma

5. Hypertension: Procedure, Benefits & Contraindications for Tadasana, Katichakrasana, Uttanpadasana, Ardha Halasana,
Sarala Matyasana, Gomukhasana, UttanMandukasana -a, Vakrasana, Bhujangasana, Makarasana, Shavasana,
Nadi - shodhanapranayam, Sitlipranayam.

6. Back Pain and Arthritis: Procedure, Benefits & Contraindications of Tadasana, Urdhwahastottansana, Ardh Chakrasana,
Ushtrasana, Vakrasana, Sarala Matsyendrasana, Bhujangasana, Gomukhasana, Bhadrasana, Makarasana, Nadish
Dhana pranayama.
 PRACTICAL-3
Main Sports
(Allotted by the subject teacher)
a) Labelled diagram of Volley Ball Court.

b) History

c) Rules of the Game.

d) Latest General Rules of Volleyball.

e) Specifications of Volleyball Court and Related Sports Equipments.

f) Important Tournaments and Venues.

g) The brief explanation of some important tournaments.

h) Important venue.

i) Important Personality.

j) Fundamental Skills of Volleyball.

k) Proper Sports Gear and their Importance.

l) Awardees (Dronacharya Award, Arjuna q) Award & Rajiv Gandhi Khel Ratan Award)

Specific warming-UP and Conditioning

(a) Specific warming-up: The purpose of warming-up is to prepare the body to meet the demandsof competition and
training. After performing general warming-up the specific warming-up exercises are performed. It consists of few
shuttle-runs, tug-jumps, Vertical-jumps, hoping over one leg, arch-making, dummy smash actions, dive-rolls, side-rolls,
etc. After this ball practice is done firstly by self like under-arm lifting (bump lift), tip lifting (finger lift), and Afterwards
slow smashing practice with partners, later followed by fast smashes over the net are practiced. Few practices are done
with lot of variations.
(b) Conditioning: The conditioning work for volleyball player depends upon the positional play during game. Each
positional player needs perfection in specific skills, technique and tactical approach along with high level of specific
fitness components. Conditioning workout improves its basic skills. These skills or techniques are usually practiced and
perfected under specific drills or during game practice. Good coaching skills improve it further.
Smashers are usually tall players of the team. Conditioning works for them needs to develop lot of jumping ability, high
level of explosive strength, good perception ability, fast reflex actions, good coordination ability with lot of skill
perfection. The conditioning exercises for smashers are like stair running, decline-jumps, vertical-jumps, frog-jumps etc.
Specific drills are practiced involving skills like smashing over the wall, with partners, over the net ( near the net then
from the distance); spot smashing practice; dodging, drop and fake smash practice; blocking the smash, etc. Game
practice improves their skills further by proper feedback and coaching.
Booster players in volleyball are the pace makers of the game. They require a lot of perfection in the skills like lifting
the ball-up for smashers (as per smasher need); good in tip lifting, bump lifting, dodging and fake movement; good in
taping, smashing, dropping as per game needs; good co-coordinative and reflex ability, perception of opponent attack,
blocking the opponent smashes, etc. These skills and techniques are usually practiced under specific drills or wall practice
(like volley the ball continuously at certain point by tip lifting).
Defenders and libro players need good co-coordinative abilities fast reflex actions; lot of perfection in pump lift, tip lift;
good in perception, defensive playing skills. The conditioning work of defenders improve their bump lifting with lot of
variations like dive-lift, roll-over lift, back face lift, one hand lift, body line lift, etc. Good coaching ability improves
further by developing the tactical and strategically approach.
Common Sports Injuries, their First-Aid and Prevention

(a) Common Injuries : In this game common injuries are contusion, abrasion, cramp, strain, sprain, dislocation and
fracture. Most of the injuries occur to smashers and boosters over ankle, knee, wrist and fingers. The main cause of
injuries are lack of fitness, poor or faulty skill actions, poor perception, not doing proper warming-up, accidents during
playing, during landing of jumps, not proper safety guards or equipments, lack of concentration, poor co-ordination
among team members, playfield not as per game rules, etc.
(b) First-aid and Rehabilitation: Most of common injuries of sports are treated with ‘RICE’ principle (Rest, Ice,
Compression and Elevation) like contusion, cramp, strain, sprain etc. Injuries like abrasion, laceration, need proper care
like cleaning, dressing and preventing infection. Dislocations and fractures should be treated by experts.
After the first-aid steps, the player should be given full rest up to recovery of injury. Afterwards, the rehabilitation process
is followed where the lost strength is regained gradually in progressive way. Physiotherapy treatment helps and it has
many types of corrective exercises in its treatment.
(c) Preventive Steps:
1. Proper warming-up should be performed before the activity. It should consist of general and specific warming-up
exercises.
2. Regular conditioning under experts should be given importance, as it develops the weak joints, strengths weak muscles,
good perception ability and good co-ordination. It also improves the skill ability.
3. Well awareness of rules, regulations and its implementation under experts.
4. Proper team co-ordination among team members and good practice of team tactics.
5. Proper safety guards like proper shoes, wearing knee pads, elbow, guards, proper kit etc. should be compulsory worn-
up during practice or regular play.
6. Proper medical check-up before play, full recovery of past injuries and following doctor’s advice, etc. should be given
importance.
7. Proper playfields as per rules, it’s maintenance and sufficient free space around the playfield should be checked-up
before the match.
8. Follow hygienically habits and consider health principles.
9. Over training and over stress should be avoided during the match. Replacement of substitute should be done in case of
over fatigue or unfit player.
10. Sufficient stretching exercises should be done during time-out or change of set or during rest time. Try to drink
sufficient water during heavy sweating while playing and practicing.

PREVENTION AND FIRST AID FOR COMMON SPORTS INJURIES

INTRODUCTION: - The best ways and means are adopted to reduce every possible injury, accident, problem, trouble
etc. The knowledge of athletic care guides and gives us knowledge as how to minimize the problem and improve in games
and sports. It also guides us about various principles of prevention of injury, proper training program, diet, clothing,
playing surfaces, surrounding factors, climate, rest, and relaxation etc. This knowledge is equally important as a part of
health education. So we can say that athletic care are the measures, ways and methods to care body from various hazards
while participating in games and sports to improve performance.
FIRST AID: - First Aid is defined as emergency aid or treatment given to someone injured, ill, etc. who become victim
of an accident or sudden illness before regular medical services can be obtained. The aim of first aid is to preserve life,
assist recovery and prevent aggravation of the injury, until the services of a doctor or physician can be obtained or during
transport to hospital.
There are various types of common sports injuries which are as follows:
(A) Soft Tissue Injuries
(B) Muscle Injuries
(C) Bone Injuries
(A) Soft Tissue Injuries of Skin
There are following types of soft tissue injuries:
Contusion 2. Laceration 3. Abrasion 4. Bruises

1. Contusion: - It is the crushing of soft tissue by a violent external force without breaking the continuity
ofskin. It causes acute pain, loss of function of the injured part.
Treatment steps: - (a) Contusion should be treated immediately with ICE application.
(a) Apply compression for 12 hours.
(b) After two days, massage the injured part to reduce swelling.
2. Laceration: - It is the cut over the skin caused due to severe impact of an object or due to sharp edge.
Treatment steps:-
(a) Clean the surface of the affected part.
(b) Stop bleeding at the earliest.
(c) Place clean dressing or padding over the wound.
(d) Elevate the limb above the level of heart.
(e) If injury is deep, go for stitches at the earliest.
(f) Avoid infection by putting medicinal cream over it.
(g) Care should be taken till the injury is totally cured-up.
3. Abrasion: - It is caused when skin is scrapped or rubbed by friction. It causes severe pain and some
timesbleeding.
Treatment steps:-
(a) Avoid further friction and infection.
(b) Clean the part with antiseptic cream/soap and water.
(c) Cover the part with medicinal cotton or band aid.
(d) Anti-tetanus injection should be given.
(e) Repeat the dressing and cleaning of part everyday till it heals.
(f)
4. Bruises:- Bruises are not clearly seen because the upper skin remains unaffected, but inner tissues are
damaged. The affected area becomes blue; the blood spreads under the skin because of rupture of blood vessels.
Treatment steps:-
(a) Proper warming-up should be performed before the activity.
(b) Keep concentration while performing activity.
(c) Follow the rules and regulations of the game.
(d) Play fields should be properly maintained.
(e) Use protective equipments.

(B) MUSCLE INJURIES:-

1. Strain:- It is the injury of muscle which is caused by the stress over the muscle or due to pull, or over
stretched of muscles beyond its normal limit.
In strain, the muscles get damaged or ruptured causing acute pain, loss of function of injured muscles, local
inflammation and swelling.

Treatment steps:- (RICER)

(a) Complete rest to the injured muscle and restrict the movement immediately.
(b) Apply cold compression or Ice to stop internal bleeding.
(c) Elevate the injured part above the level of heart.
(d) After two days, apply inflammatory cream and give gentle massage to the muscle.
(e) After complete treatment of injury perform rehabilitation exercises or physiotherapy to
strengthen muscles.
2. Sprain:- It is the injury of ligament at the joint. It occurs due to over stretching of ligament or by the twisting
of joint. In this, there is a rupture of ligament and tissues. There is swelling and a lot of internal bleeding. This
commonly affects the knee, ankle, wrist and elbow joint.
Treatment steps:-
(a) Complete rest to the injured muscle and restrict the movement immediately.
(b) Apply cold compression or Ice to stop internal bleeding.
(c) Elevate the injured part above the level of heart.
(d) After two days, apply inflammatory cream and give gentle massage to the muscle.
(e) After 6 days apply contrast (hot & cold) bath to reduce the swelling.
(f) After complete treatment of injury perform rehabilitation exercises or physiotherapy to
strengthen muscles.
(C) BONE INJURIES: - [Link] [Link]
1. Dislocation:- It is an injury of joint in which the adjoining bones are displaced from their original position. Dislocation
is mainly caused due to direct or indirect impact over the joint. It may be simple dislocation, fracture dislocation or
complicated dislocation.
2. Fracture:- In this, bone breaks-up by some external pressure. It may be simple fracture, compound, complicated, green
stick, etc. Complicated fracture may be very dangerous.
Symptoms of bone injury:-
(a) Severe pain in and around the joint/bone.
(b) The joint/bone will look deformed and out of place as well as the whole area gets swollen.
(c) The joint/bone will appear fixed with no movement being possible.
Treatment Steps of Bone Injury:-
(a) Do not move the joint/bone and keep in a comfortable position.
(b) Apply cold compression by ice packs to reduce pain and internal bleeding.
(c) Provide support by using string or bandage.
(d) X-ray and other diagnosis should be done by an expert doctor.
(e) The expert should manage immobility by applying plaster so as to enable the joint to take its real
position.
(f) This immobility should be of 3 to 4 weeks.
(g) After full treatment the progressive rehabilitation exercises or physiotherapy should be followed to
restore the strength.
Causes of Sports Injuries:-
(a) Lack of physical fitness.
(b) Lack of mental or psychological readiness.
(c) No proper warming-up.
(d) Equipment fault or failure
(e) Faulty skill actions.
(f) Not adopting rules and regulations.
(g) Poor maintenance of play fields.
(h) Over training.
(i) No utilization of protective guards.
Principles of Prevention of Sports Injuries:-
In games and sports 100% prevention is never possible but we can minimize the sports injuries by following these
principles—
1. Principle of maintaining stability and prevention of fall: - We should try our best to maintain stability by
widening the base of support or by keeping the centre of gravity low and within the base of support.
2. Principle regarding the range of motion: - We must know the limits of joint and actions must be performed
according to the range of joint.
3. Principle of catching or reception of impact: - We must know the catching technique and wear protective
gloves accordingly.
4. Principle of lifting weight: - Weight should be lifted close to body and according to the strength of muscles.
5. Principle of weight bearing joints: - Weak joints should be well protected.
6. Principle of Circular motion: - Only those should perform circular motion or swinging activity who have
sufficient strength. Player with joint problems must not perform circular motion.

SGFI & ITS ORGANISATIONAL SET-UP

The School Games Federation of India is a voluntary organization which was established in 1955. The S.G.F.I. All the
states of India are affiliated to this federation. The School Federation of India conducts competitions at the national level
for various games and sports such as Athletics, Hockey, Badminton, Basketball, Volleyball, Kabaddi, Kho-kho, Table
Tennis, Football, Gymnastics, Swimming, Cricket, Wrestling, Handball and Judo. These competitions are organized for
various age groups, below the age of 19 years are entitled to participate. These games are organized every year. Generally,
the states teams are selected to participate in national competitions.
In these games, approximately 20,000 girls and boys participate every year at national level competitions. The Govt. of
India provides scholarships for the best individual performers and teams. The competitions organized by the S.G.F.I.
helped to improve the performance of school students and also to give them scope for developing inter state contacts,
fraternity and friendship. The S.G.F.I. is affiliated to the International School Games Federation. The S.G.F.I. also
provides opportunity to the Indian students to participate in competitions which are organized by the International School
Games Federation.
 VARIOUS SPORTS ORGANIZATIONS

INTERNATIONAL

1 IOC International Olympic Committee

2 IAAF International Association of Athletics Federation

3 IBF International Badminton Federation

4 FIBA International Basketball Federation

5 FIFA International association football Federation

6 FIG International Gymnastic Federation

7 IWF International Weightlifting Federation

8 FIH International Hockey Federation

9 IHF International Handball Federation

10 IJF International Judo Federation

11 FINA International Swimming Federation

12 WTF World Taekwondo Federation

13 ITF International Tennis Federation

14 ITTF International Table Tennis Federation

15 FIVA International Volleyball Federation

INDIAN

1 IOA Indian Olympic Association

2 AFI Athletics Federation of India

3 BAI Badminton Association of India

4 BFI Basketball Federation of India

5 BCCI Board of Control for Cricket in India

6 AIFF All India Football Federation

7 GFI Gymnastics Federation of India

8 IHF Indian Hockey Federation

9 JFI Judo Federation of India

10 AKFI Amateur Kabaddi Federation of India

11 KFI Kho-kho Federation of India

12 SFI Swimming Federation of India

13 TTFI Table Tennis Federation of India

14 TFI Taekwondo Federation of India
15 AITA All India Tennis Association
16 VFI Volleyball Federation of me
 SPORTS AWARDS

Introduction:- Modern India has honoured players and their coaches for their workout by constituting Sports
Awards in their names for excellence in sports and sports coaching. They are recognized for their outstanding
achievement and performance in the field of sports and [Link] awards encourage them. There are
various Sports Awards. Some of them are also recognized by Government of India like Arjun Award,
Dronacharya Award, Rajiv Gandhi Khel Ratna , Padma Shree, etc, . Various universities of India compete
among various sports and games for the Maulana Abul Kalam Azad Trophy. This running trophy is awarded
every year to best performer of the university in various games and sports. These awards are given by the
President of India at a prestigious function in Rastrapati Bhavan (New Delhi).
Rules:-
1. Its main aim is to ameliorate the standard of sports in the country.
2. National Sports Federations submit the list of sportspersons to the Government of India every year on a fixed
date.
3. Government of India forms a special committee which inspects the list of players sent by various federations
of sports. After proper inspection, the special committee sends this list to Government of India.
4. If sports federations do not send any list then Government of India may award any specific player for that
year.
5. The final decision lies on the hands of Government of India.
6. Government of India decides the date and venue for the presentation of the sports Award.
7. Government of India can nullify the award of any sports person.

ARJUN AWARD;- This prestigious award was first introduced in the year 1961. This award is given to the
sports personality who excels in games and sports for three consecutive years (at National and International
level) and also shown qualities of leadership and sense of discipline. It consists of 5 lakh rupees cash, scroll of
honour and statuette of Arjun, Blazer suit and Tie. This award is decided by a ten member committee (seven
Olympic players and three SAI officials). It is given in three categories (a) Olympic/ Asian/ World Cup/ World
Championship/ Common wealth Games/ Cricket (b) Indigenous/ Indian games (c) Physically challenged games
or sports.
DRONACHARYA AWARD:- This award is given to honour those coaches who have successfully trained
sportspersons or team and enabled them to achieve outstanding results in international competitions. This
eminent award was started in the year 1985. It is given to coaches for their hard work to produce top level
sportspersons. This award is named after the legendary guru ‘Dronacharya’. In this award, the coach is given 5
lakh rupees cash, scroll of honour and statuette of guru Dronacharya.
RAJIV GANDHI KHEL RATNA AWARD:- It is the highest sports award given to a sportsperson who has
achieved the heights of skills in games and sports at International level competitions. The objective of this
award is honoring sportspersons to enhance their general status and to give them greater dignity and place of
honor in the society. To motivate the sportsperson to give their best performance. This award was introduced in
the year 1991 in the memory of late Prime Minister, Mr Rajiv Gandhi (great sports lover). In this award the
sports person is presented with scroll of honour along with cash of Rs 7 lakh fifty thousand.
DHYAN CHAND AWARD:- This newly started sports award was introduced in the year 2002. This award is
given for life time achievement in games or sports, i.e., to honour those sportspersons who have contributed to
sports by their performance and continue to contribute to promote sports even after their retirement from active
sporting career. The award carries a cash reward of Rs 3 lakh, a plaque and scroll of honour.
MAULANA ABUL KALAM AZAD TROPHY:- The Maulana Abul Kalam Azad Trophy was instituted in
the year 1956-57. This trophy is awarded annually to the University, which has given the best all round
performance during the year of award. The winner receives a replica of the trophy and cash award of Rs ten
lakh, which is to be utilized for acquiring sports equipment. Guru Nanak Dev University (GNDU) has honors of
winning maximum number of times.

END