Page No. : 11.

Yoga
1. Padahastasana (Hand-to-Foot Pose) :
Procedure:

• Stand straight with feet together.

• Inhale, raise your arms overhead.
• Exhale, bend forward from the hips.
• Try to touch your hands to your feet or the
floor, keeping the knees straight.
• Hold for a few breaths, then slowly return. Illustration of
Padahastasana.
Benefits:

• Stretches hamstrings, spine, and calves.

• Improves digestion.
• Increases blood flow to the brain.
• Helps relieve stress and anxiety.

2. Gomukhasana (Cow Face Pose) :

Procedure :

• Sit with legs extended.

• Bend the left leg placing it under the right
hip.
• Cross the right leg over the left so knees
are stacked.
• Raise the right arm, bend it behind the
head. Illustration of
• Bring the left arm behind the back and Gomukhasana.
clasp hands.
• Hold, then switch sides.

Benefits :

• Improves posture and shoulder flexibility.

• Stretches hips, thighs, ankles, and chest.
• Helps with backache and sciatica.
 Page No. : 12.
3. Pavanamuktasana (Wind-Relieving Pose) :
Procedure:

• Lie on your back.

• Inhale, lift your legs and bend your
knees.
• Hug the knees to your chest.
• Lift your head and try to touch the chin
to the knees.
• Hold the pose, then relax.
Illustration of
Benefits:
Pavanamuktasana.
• Relieves gas and improves digestion.
• Strengthens abdominal muscles.
• Massages internal organs.
• Reduces bloating.

4. Bhujangasana (Cobra Pose) :

Procedure:

• Lie face down, legs together.

• Place palms under shoulders.
• Inhale, lift your chest using back
muscles.
• Keep elbows slightly bent and
shoulders away from ears.
• Hold, then exhale and relax.
Illustration of
Benefits:
Bhujangasana.
• Strengthens the spine and back
muscles.
• Opens chest and lungs.
• Reduces stress and fatigue.
• Helps relieve symptoms of asthma.
 Page No. : 13.

5. Paschimottanasana (Seated Forward

Bend) :
Procedure:

• Sit with legs extended forward.

• Inhale, raise arms up.
• Exhale, bend forward from the hips,
reaching for the feet.
• Try to touch head to knees.
• Hold the position and breathe.

Benefits:
Illustration of
• Improves flexibility of spine and Pashimottasana
hamstrings.
• Calms the mind and relieves stress.
• Stimulates liver, kidneys, and uterus.
• Helps reduce belly fat.

6. Dhanurasana (Bow Pose) :

Procedure:

• Lie on the stomach.

• Bend knees and hold ankles with hands.
• Inhale, lift chest and legs to form a bow
shape.
• Look forward and hold.
• Exhale and release.

Benefits: Illustration of
Dhanursana.
• Strengthens back and abdominal
muscles.
• Improves posture and spinal flexibility.
• Stimulates digestive organs.
• Boosts energy and vitality.
 Page No. : 14.

7. Vajrasana (Thunderbolt Pose) :

Procedure:

• Kneel on the floor, big toes touching.

• Sit back on the heels.
• Place hands on thighs, palms down.
• Keep spine straight and breathe deeply

Benefits:
Illustration of
• Aids digestion when practiced after
Vajrasana.
meals.
• Strengthens pelvic muscles.
• Calms the mind and improves focus.
• Helpful in meditation and breathing
exercises
• .

……………………………………………………………………
 Page No : 2.

Acknowledgement
I, Ujan Das, would like to extend my utmost gratitude to all who
have supported me in the completion of this project. Firstly, I
would like to thank our respected Physical Education teacher,
Mr. Sanjit Sarkar, for his invaluable guidance which has enabled
me to finish this project with integrity and finesse, I extend my
gratitude to my peers, for their never-ending influx of creative
ideas and suggestions for this project.
Lastly, I would like to thank my parents for providing to me the
resources I needed to complete this project successfully.

……………………………………………………………………

DATE : student’s signature :

 Page No. : 1.

Certificate
This is to certify that I, Ujan Das, a student of Sudhir Memorial
Institute, Doltala, Madhyamgram, studying in Class XI, Section
A, Roll No. 38, have created and developed this Physical
Education Project with utmost sincerity, originality, and
legitimacy.

This project has been prepared by me under the valuable

guidance of our class’s Physical Education Teacher,
Mr. Sanjit Sarkar and is hereby submitted for due evaluation in
the Half-Yearly Practical Examination,
Session : 2025-2026.

I affirm that this work is an authentic representation of my own

effort and understanding.
Date : ____________.
student’s signature : _______________ .
teacher’s signature :_______________.
MID TERM SUDHIR
MEMORIAL
INSTITUTE,
PHYSICAL DOLTALA,
MADHYAMGRAM.
GGGGGGGGGGGGGGGGGG
GGGGGGGGG

EDUCATION
PROJECT FILE (2025).

NAME : Ujan Das

CLASS : XI
SECTION : A
ROLL NO : 38
 Page No. : 3.

PHYSICAL FITNESS
TEST
1) Body Composition (BMI) :
Purpose: (To measure body fat level and assess health risk
through weight–height ratio)
Procedure:
• Measure body weight in kilograms.
• Measure height in meters.
• Apply formula: BMI = Weight (kg) ÷ [Height (m)]².
BMI : Scoring :
Below 18.5 Underweight
18.5-24.9 Healthy weight
25-29.9 Over-weight
30.0 or greater Obese

2) Plate Tapping Test :

Purpose: (Measurement of coordination of the neuromuscular
system)
Procedure:
• Place two discs (20 cm diameter) 60 cm apart.
 Page No. : 4.
• A rectangle (30×20 cm) is placed between
the discs.
• Subject keeps non-preferred hand on rectangle and taps
plates alternately with the preferred hand for 25 cycles.
Scoring: Time taken in seconds. Less time = better
coordination.

3) Flamingo Balance Test :

Purpose: (To measure the ability to balance while standing on
one leg)
Procedure:
• Subject stands on a wooden beam (50 cm long, 4 cm high, 3
cm wide).
• Balance on preferred leg; the free leg is flexed at the knee
and held at the ankle
• The number of falls in 1 minute is recorded.
Scoring: Fewer falls = better balance.

4) Push-Up Test (Boys) :

Purpose: (To measure muscular endurance of arms and chest)
Procedure:
• Subject lies face down, hands under shoulders, arms
extended.
• Lower chest to just above ground and push back up fully.
 Page No. : 5.
• Repeat without pause until fatigue.

Scoring: Maximum number of correctly performed push-ups.

5) Modified Push-Up Test (Girls) :

Purpose: (To measure muscular endurance of arms and
shoulders)
Procedure:
• Subject performs push-ups with knees resting on the ground.
• Arms bend to 90° angle and return to full extension.
• Continue until fatigue.
Scoring: Maximum number of correct repetitions.

6) Sit and Reach Test :

Purpose: (To measure flexibility of lower back and hamstring
muscles)
Procedure:
• Subject sits barefoot, legs straight, feet against a box.
• Stretch forward with both hands over the measuring scale.
• Hold position for 2 seconds.
Scoring: Best distance reached (cm) out of 3 trials.
 Page No. : 6.

7) 600 m Run / Walk :

Purpose: (To measure cardiorespiratory endurance)
Procedure:
• Subject runs or walks a 600 m track as fast as possible.

Scoring: Time taken in minutes/seconds. Less time = better

endurance.

8) 50 m Dash :
Purpose: (To measure sprinting ability and top running speed
Procedure:
• Subject sprints 50 m from standing start.
• Time recorded with stopwatch.
Scoring: Shorter time = better performance.

9) Partial Curl-Up Test :

Purpose: (To measure abdominal muscular endurance
Procedure:
• Subject lies on back, knees bent at 90°, hands resting on
thighs.
 Page No. : 7.
• Curl up until hands slide to knees, then
return.
• Perform at a set pace (about 1 curl-up every 3 seconds).

Scoring: Maximum number completed

correctly without pause.

……………………………………………………………………
 Page No. : 8.

Major game

Table tennis :
1) Brief History of the game :
• Origins : Began in late 19th-century Victorian England as an indoor
parlour game. Early makeshift versions included military officers using
books as nets and golf-ball-sized objects as balls.
• Naming : Known as “Ping-Pong”; trademark registered by J. Jacques &
Son in 1901, later sold to Parker Brothers in the U.S., prompting
widespread adoption of "table tennis".
• Governance : The International Table Tennis Federation (ITTF) was
founded in 1926 with founding nations, including British India. That same
year, the first World Championships were held.
• Olympic Debut : Introduced at the 1988 Seoul Olympics; ITTF introduced
the larger 40 mm ball and shortened games (from 21 to 11 points) in early
2000s to make the sport more viewer-friendly.
• In India : The Table Tennis Federation of India (TTFI), established in
1926, is a founding ITTF member. India hosted the World Championships
in 1952 in Bombay.

2) Rules (Major & Verified – ITTF Standards) :

• Match Format : Games to 11 points; player must win by at least 2 points.
Matches played as best of 5 or best of 7.
• Serving :
o Ball must be tossed at least 16 cm (6 inches) vertically from a flat
palm.
o Serve must bounce on server’s side then opponent’s side. It must be
visible to opponent—no hiding the ball.
 Page No. : 9.

o Serving alternates every two points, until a score of 10-10 (deuce),

then alternates every single point.

• Let Serve : If the ball touches the net but lands validly, the point is
replayed—no penalty.
• Scoring : A point is lost if a player fails to make a good serve or return, or
commits infractions—e.g., touching the table with free hand.
• Equipment Inspection : Rackets must be shown to the opponent and
umpire before play.
• Expedite System : If a game is unfinished 15 minutes after starting, the
expedite rule applies—advantage to receiver after 13 successful returns by
the server, with service switching every point.

3) Skills Required :
• Sharp hand-eye coordination and reflexes
• Agile footwork and movement
• Mastery of spin techniques : top-spin, back-spin, sidespin
• Tactical awareness : using placement and pace variation
• Stamina and concentration—especially under rapid rallies and deuce
situations

4) Equipment :
• Ball: 40 mm diameter, ~2.7 g, made of plastic (formerly celluloid), in white
or orange; must comply with ITTF approval.
• Table:
o Size : 2.74 m × 1.525 m, height 0.76 m.
o Surface : uniformly dark, matte, with white side-lines (2 cm) and
end-lines (2 cm).
o Net : 15.25 cm high, posts extending 15.25 cm beyond table edges.
• Racket (Paddle/Bat):
 Page No. : 10.
o Flat, rigid blade with ≥85% natural wood; can
include thin fibre layers (max 7.5% of thickness or 0.35 mm).
o Rubber coverings: one side black, the other bright colour; thickness
and type regulated.
• Playing area:
o For official play: minimum free space around table: 14 m × 7 m,
with at least 5 m ceiling height.

5) Terminology
• Rally / Point – Sequence until a point is won.
• Let – Serve touching net but otherwise legal; replayed.
• Deuce – Tied score (10-10); win by 2 points.
• Expedite System – Rule to speed up long rallies.
• Spin Types : Topspin, Backspin, Sidespin.
• Loop / Chop – Offensive and defensive strokes.
• Smash – Powerful attacking shot.
• Flick – Quick, short attack, especially near table.
• Footwork – Movement patterns for positioning.

6) Field Drawing with Measurements

• Table : 2.74 m (length) × 1.525 m (width); height: 0.76 m.
• Net : 15.25 cm tall, posts extend slightly beyond table edges.
• Lines : White side-lines/end-lines, 2 cm thick.
• Playing Space : At least 14 m × 7 m area recommended for formal play.
 Page No. : 15.

CONCLUSION
This Physical education project has given a clear overview of
physical fitness and its importance in daily life. Through various
Physical fitness tests, we have learned how to assess endurance,
strength, flexibility, and coordination. The study of Table Tennis
helped us understand the rules, skills, and structure of a major
sport. The Yoga section has highlighted the benefits of regular
practice for both physical and mental well-being. Overall, this
project has improved significantly our knowledge of health,
fitness, and the role of physical education in leading a balanced
life which will surely aid us in the future.

teacher’s signature student’s signature

 index
[Link] Topic Page
no.
1. Certificate 1.
2. Acknowledgement 2.
3. Physical Fitness 3-7.
Test
4. Major Game 8-10.
5. Yoga 11-14.
6. Conclusion 15.