Practical-1: Fitness Tests Administration.

(SAI Khelo India Test)

1. Body Composition (BMI)
2. Muscular Strength (Partial Curl-up)
3. Muscular Endurance (Push Ups for Boys, Modified Push Ups for Girls)
4. Flexibility (Sit and Reach Test)
5. Cardiovascular Endurance (600 Meter Run/Walk)
6. Speed (50 mt. Dash)
1. Body Composition (Body Mass Index)
Body composition is a physiological characteristic that affects the individual’s capacity of doing
daily activity. It is the ratio of the muscle/protein mass and the fat content of the body. Body size
such as height, length and circumference are also grouped under this component. The BMI is
calculated from body weight (W) and height (H).

Measuring Height Measuring Weight

where W = body weight in kilograms and H = height in meters. The higher score usually
indicates higher levels of body fat.
Purpose: Body Composition refers primarily to distribution of muscle and fat in the body. Body
size such as height, length and girth are also grouped under this component.
Equipment: Flat and Clean Surface, Stadiometer / Measuring tape paste on the wall, Weighing
Machine
Procedure:
How to Measure Height
1. Stand straight with heels placed together. Remove shoes or any heavy clothes. Keep arms
normally by the side.
2. Both heels must touch the base of the stadiometer.
3. The student is instructed to look straight ahead and take a deep breath and hold for few
seconds.
4. Mark the highest point on the skull.
5. Measure the height before exhalation.
6. Measurement is taken to the nearest 0.1 cm.
How to Measure Weight
1. Take a digital scale and place it on a horizontal floor.
2. The student is instructed to remove shoes and heavy clothing.
3. The student is directed to stand with both feet in the center of the scale.
4. Record the weight to the nearest decimal fraction (for example, 26.1 kg)
2. Muscular Strength (Partial Curl-up)
Purpose: To test the abdominal strength and endurance.
Equipment: A flat and clean surface, a mat with two parallel strips six inches apart, and
stopwatch, Recording sheets, Pen.

Procedure:
1. Lie on the back and keep the knees bent at an angle of 90 degrees and place the feet about 12
inches from the buttock.
2. Feet cannot be held or rest against an object. The arms to be kept straight and parallel to the
trunk with palms of hands resting on the mat.
3. Adjust to a specified pace, complete as many repetitions as possible.
4. The student raises her/his body up, reaching the appropriate position, i.e. scapula two inches
off the ground and lowers down the body with the shoulders touching the mat. The heels of the
feet must remain in contact with the floor. There is no pause in the upward or downward
position.
5. The student should not be allowed to rest between the assessment. Her/his movement should
be slow and controlled.
Scoring: Record the total number of correctly performed curl-ups in 30 seconds.
A curl-up is complete each time the student’s head returns to the mat.
Curl-up will not be counted in the following conditions:
1. Not raising shoulders up to two inches;
2. Head touching mat;
3. Heels coming off the mat;
4. Being off cadence.
5. The test is terminated if the student has any two misses.

3. Muscular Endurance (Push-ups for Boys)

Purpose: To test or measure the upper body endurance, strength and trunk stability.
Equipment: Gym mat and paper to record the basic information of the student.

Procedure: The push-up begins with the hands and toes touching the ground, and the body and
legs in a straight line. The feet are kept slightly apart; the arms are at shoulder width apart,
extended and at a right angle to the body. Keeping the back and knees straight, the student
lowers the body until there is a 90-degree angle at the elbows, then returns to the starting position
with the arms extended. The action is repeated until exhaustion or until the time limit is reached.
Scoring: Record the total number of push-ups correctly completed.
Muscular Endurance (Modified Push-ups for Girls)
A modified version of push-ups is performed for girls in which all positions are similar to push-
ups for boys except that the knees of girls should touch the ground.
Purpose: To test or measure the upper body endurance, strength and trunk stability.
Equipment: Gym mat and paper to record the basic information of the student.

Procedure: The push-up begins in a kneeling position, with the hands and knees touching the
ground. The knees are kept slightly apart; the arms are at shoulder width apart, extended and at a
right angle to the body. Keeping the back straight and holding the core tight, the student lowers
the body until there is a 90-degree angle at the elbows, then returns to the starting position with
the arms extended.
Scoring: Record the total number of push-ups correctly completed.
4. Flexibility (Sit-and-Reach Test)
Purpose: To measure the flexibility of the lower back and hamstring muscles.
Equipment: Sit and reach box of 12" × 12" (sides), 12" × 10" (front and back), 12" × 21" (top)
dimension, mat, ruler. Flat clean cushioned surface/Gym/Mats

Procedure: After warming-up, the students are asked to sit on a flat surface with their legs
extended in front of them, toes pointing up and feet slightly apart. The soles of the feet should
rest against the base of the flat vertical surface. A ruler is placed on the ground between the legs.
Placing one hand on top of the other, students are asked to reach slowly forward. At the point of
their greatest reach, they should hold this position for a couple of seconds, and the distance
reached is measured.
Scoring: The score is recorded to the nearest cm and mm as the distance reached by the hands.

5. Cardiovascular Endurance (600 m Run/Walk)

Purpose: To measure cardiovascular endurance.
Equipment: Marked track (200 m or 400 m), two stopwatches for two officials.

Procedure: The student is asked to run or walk for a distance of 600 m from a starting line and
the time taken is recorded in minutes and seconds.

6. Speed (50 mt. Dash)

Purpose: To measure speed and acceleration.
Equipment: Marked track and two stopwatches for two officials.

Procedure: The student is asked to run 50 meters and the time taken is recorded as the score in
seconds to the nearest tenth of a second. The time taken is the amount of time between the
starter’s signal and the instant the student crosses the finish line.
Practical-2: Procedure for Asanas, Benefits & Contraindication for any two
Asanas for each lifestyle disease.
Obesity:
Dhanurasana:
The name Dhanurasana comes from the Sanskrit words Dhanura meaning bow. The final
position of this asana is like a bow that is why this asana is called dhanurasana.

Procedure:
1. Take prone position, legs together, and hands straight by the side of the thighs, chin resting on
the ground.
2. Fold the legs at the knee and bring them to the thighs. Knees must remain together.
3. Bring your hands backward and hold the toes of respective legs with the thumb and forefinger
of the respective hands.
4. Raise your legs up a bit and simultaneously raise your head and chest.
5. Holding the toes, pull the legs towards your ears and bring the toes near the ear. Gaze in front.
6. While returning to the original position loosen your hands, take legs backward, let the thighs
touch the ground, leave the toes and ultimately bring the legs and hand to the first position.
Benefits:
1. It makes the spine and back muscles flexible, removes nervous weakness.
2. It cures constipation and removes excess fat.
3. It acts as a cure for dyspepsia, rheumatism and gastrointestinal disorders.
4. It improves digestion and appetite.
Contraindications:
1. A person suffering from high blood pressure, back pain, hernia, headache, migraine or
abdomen surgery should not practice dhanurasana.
2. Ladies should not practice this asana during pregnancy and during periods.

Paschimottasana:
The word paschimottasana comes from the Sanskrit words paschima meaning back of the body
and uttana meaning intense stretch or extended. In this asana one has to sit and intensely stretch
the back forward.

Procedure:
1. Sit, stretching both the legs together in front, hands by the side, palms resting on the ground.
Fingers should remain together pointing forward.
2. Loosen your back muscles and bend the body forward as far as it is possible.
3. Maintain this position and loosen your hands and place them where they are comfortable. It
would be better if they are put on the thighs.
4. Practice it daily and keep bending forward a little more. Finally hold the big toes with
forefingers of respective hands and place the forehead on the knees.
5. After a few seconds raise the head, release the toes and come to the original position.
Benefits:
1. It stretches the muscles of the back from head to the ankles. It contracts the muscles of the
anterior part of the body.
2. Improves the process of respiration and the functions of the intra-abdominal glands, especially
the secretions.
3. Improves flexibility of the lumbar region, the hips and thighs (back side of thighs and calves).
4. Massages and tones the abdominal and pelvic region including all organs such as the liver,
pancreas, kidneys, adrenals, spleen and intestines.
5. Improves blood circulation in the back region and tones the spinal nerves.
6. Improves alignment of the vertebral column.
Contraindications:
In case of a painful and enlarged liver or spleen, herniated discs or acute appendicitis you should
not do paschimottanasana until you are relieved of the symptoms.

Diabetes:
Shalabhasana:
The name Shalabhasana comes from the Sanskrit shalabh which means grasshopper or locust.

Procedure:
1. Take prone lying position, legs together, toes backward, sole towards the sky. Hands by the
side, palms upward, fingers together, forehead touching the ground.
2. Folding both hands at the elbow, bring them under the shoulder like Bhujangasana, fingers
together pointing forward.
3. Now slowly bring both the legs upwards, without bending them at knees, and maintain the
position.
4. Then bring the legs down slowly.
5. Come back to the original position bringing hands back to their place.
Benefits:
1. It helps to reduce the abdominal fat and tones the abdomen.
2. It strengthens back and neck muscles.
3. It helps in repairing your entire spinal cord and replenishes it.
4. It helps to rectify your neck pain, and repair defects in the neck joints.
5. It encourages digestion by improving activity of the intestines by stretching them.
6. It helps in rectifying urinary disorders.
7. It strengthens the uterus and reproductive system.
8. It helps in correcting the menstrual problems.
9. It strengthens the hip bones and reduces any excessive thigh muscles.
10. It helps to decrease constipation.
Contraindications:
1. Those who are suffering with acute back pain or slip disc should avoid this asana.
2. Those with severe sciatica should avoid this asana as it tightens the entire body from the hip to
the feet.
3. Those who have major problems with menstruation or with a prolapsed uterus should avoid
this asana.
4. Women in their pregnancy should avoid this asana.
5. Those who have blood pressure problems should avoid this asana as it may lead to suffocation.

Ardh Matsyendrasana:
The name comes from the Sanskrit words ardha meaning half, matsya meaning fish, and eendra
meaning king. The final position of this asana is just like Half Lord of the Fish that is why it is
called “ardhamatsyendrasana”. This asana is also known as “Half Spinal Twist Pose”.
Procedure:
1. Sit extending both the legs together in front, hands by the side, palm resting on the ground.
Fingers should remain together pointing forward.
2. Fold the right leg at knee. Slowly set the right heel at the perineum.
3. Now folding the left leg, bringing it from above the right knee, place it by the side on the
ground. The knee of the left leg should remain towards sky.
4. Bring the right hand on the left side of the left knee. The left knee should remain at the left
side of the right armpit.
5. Now straighten the right hand and hold the toe or ankle of the left leg.
6. Twisting the body to the left side look backwards, place the left hand bringing it from the back
on the right thigh. Gaze should be towards back.
7. While returning to the original position first release the hand from the thigh and turn head
forward.
8. Now bring the back to normal position after loosening the right hand.
9. Bring the left leg in original position.
10. Now bring the right leg also in original position.
11. Repeat it similarly from the other side by folding the left leg first.
Benefits:
1. It is very useful in constipation and dyspepsia.
2. This asana improves liver efficiency and removes debility of kidney.
3. It is very useful in diabetes.
4. It is very beneficial for the muscles of shoulder and back.
Contraindications:
1. Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.
2. People who have undergone heart, abdominal or brain surgeries should not practice this asana.
3. Care should be taken by those suffering from peptic ulcers or hernia.
4. Those with severe spinal problems should avoid the asana. While those suffering from mild
slipped disc can benefit from this asana but in severe cases it should be avoided.
Asthma:
Bhujangasana:
In Sanskrit the word Bhujanga means Cobra. Since the final position of this asana resembles the
‘Hooded Snake’ therefore it is called Bhujangasana.

Procedure:
1. Take prone lying position, legs together, toes together, pointing outwards, hands by the side of
the body, fingers together, palm facing upward and forehead resting on the ground.
2. Fold hands at the elbows, place palms on the ground near each side of the shoulders, thumb
should be under the armpit.
3. Bring chin forward and place it on the ground. Gaze in front.
4. Raise chin and turn head backward as much as possible. Raise the thorax turning the spine
backwards up to the navel. Do not raise navel.
5. Maintain the posture for some time. Then slowly bring your body back on the ground, starting
from the upper part of the navel, thorax shoulder, the chin, and lastly place your forehead on the
ground.
6. Now, relax your hands and place them on either side of your thighs.
Benefits:
1. Strengthens and increases the flexibility of the spine and vertebral column.
2. Opens the chest, shoulders, heart and ribcage.
3. Tones and strengthens the entire spinal extensor group of back muscles.
4. Stimulates the endocrine system and digestive organs.
5. Good for kyphosis
Contraindications:
1. Women during pregnancy should avoid this asana.
2. Avoid the asana if suffering from Spondylitis.
3. People with spinal injuries and/or weak back muscles should avoid this asana.

Gomukhasana:
The name Gomukhasana comes from the Sanskrit words Go, meaning cow and Mukha, meaning
face or mouth. This yoga asana gets its name because the thighs and calves of the person
performing it resemble a cow’s face, wide at one end and tapering towards the other.

Procedure:
1. Sit on the floor, with legs extended and spine straight.
2. Place the palms on the floor and bring the left leg bent at the knee and place the left foot below
the right hip, raising the body a bit. Sit on the left foot taking the ankle and the toes deep inside.
3. Raise the right leg bent at the knee and place the right thigh over the left thigh by bringing the
right foot close to the left hip on the floor.
4. Bring your left arm and stretch it above your shoulder and head. Bending it, take the left palm
and place it on your back, close to the shoulder blade.
5. Now raise the right arm and from below take it behind you bending at the elbow and with the
right palm try to reach for the left palm. Once comfortable, clasp the left palm and maintain the
position feeling the stretch at the shoulders and the elbows.
6. Gradually, pull the palms closer and bring the chest out raising the upper body upwards.
Ensure the neck does not bend forward, but remains in line with the shoulders and chest.
7. Feel the stretch at the thighs, knees, chest, abdomen, shoulders, arms, neck and the elbows.
8. Maintain this position for a few breaths and slowly release. Relax by stretching the legs out in
front of you and bring the arms down beside you.
9. After taking a few breaths in the relaxed position, bring the right leg bent at the knee and place
the right foot close to the left hip and cross the left thigh over the right thigh and bring the left
foot close to the right hip on the floor.
10. Raise the right arm and bring the right palm from up and behind your head and place it close
to the shoulder blade behind you.
11. Stretch the left arm and take it from down and place the left palm close to the shoulder blade
behind you and try to clasp the right palm. Interlock the fingers and pull the chest out and the
shoulder blades closer expanding the spine upwards.
12. Remain in this posture for a few breaths, then release the arms and stretch the leg out in front
of you and relax.
Benefits:
1. The stretch at the hamstrings helps in gaining flexibility
2. Gomukhasana enables greater flexibility of the hip joint.
3. It stretches and tones the muscles of the chest.
4. This asana increases blood supply to the legs and arms.
5. The flexion of the knee joint can be useful to heal certain kinds of weakness in the knees
(provided there is no ligament tear).
6. Improves the functioning of the abdominal organs and digestion.
7. Stretching the abdominal area also burns the unnecessary fat at the tummy area and tones the
entire torso.
8. Biceps and triceps muscles are strengthened and there’s increased flexibility of the shoulder
and the upper arms.
Contraindications:
1. Gomukhasana should not be practised by those suffering from shoulder pain, back ache, hip or
knee pain or stiffness in the shoulders.
2. This asana must be avoided when pregnant.
Hypertension:
Uttanpadasana:
The asana gets its name from the Sanskrit terms Uttana meaning raise-upward, and pada
meaning feet or legs. Uttanpadasana is one of the most important asanas in yoga with lots of
health benefits. It is also known as The Raised Leg Pose as the legs are raised upwards in supine
position.

Procedure:
1. Take supine position with legs together, hands together by the side of the body. Palm resting
on the ground.
2. Raise both the legs together slowly upto 30 degree angle.
3. Another few seconds, raise further upto 45 degree angle.
4. After few second, raise upto 60 degree angle and maintain it there for few seconds.
5. While returning, stop at 45 degree or 30 degree angle.
6. Finally, bring both the legs on the ground.
Benefits:
1. This asana is very beneficial for those suffering from diabetes, constipation, indigestion and
nervous weakness.
2. It balances the naval center “ Nabhimanipurachakra”
3. It builds up the abdominal muscles.
4. Helps to improve breathing and lung capacity.
Contraindications:
1. Avoid this posture in case there is any injury in the neck, back, pelvis, or leg muscles.
2. Pregnant women should not perform this asana.
3. People suffering from severe spondylitis, cardiac disease or abnormal blood pressure must
refrain from uttanapadasana.
4. If an individual has undergone hernia-repair surgery, wait at least two weeks before practicing
this asana.
5. If you have a migraine, then do not practice it.

Vakrasana:
Vakra means twist in Sanskrit. Thus the Sanskrit name of Vakrasana means Twisted Pose
because the spine is twisted in practicing this asana. Vakrasana comes under the category of
seated asanas. The lower back, middle back, hips, neck are involved in practicing Vakrasana.

Procedure:
1. Seated in Dandasana, take a few breaths and expand the spine upwards. Connect the breath
with the movement of the spine and relax the entire body.
2. Bring the left knee close to your chest and take a few breaths, then pick up the left foot and
place it outside of the right knee.
3. Twist your upper body towards the left while the right elbow is placed at the outside of the left
knee and place the hand on the floor close to your right knee. Remember the body is twisted to
the same side as the knee is bent and, in this case, because the left knee is bent, the body is
twisted to the left.
4. Take a deep breath and, with the support of the right elbow, twist the upper body to the left as
far as possible and face the wall behind you.
5. Place the left hand behind you as close as possible to your lower back. This should help you
raise your spine up and also to balance your body.
6. With every exhalation raise the spine and twist as much as possible trying to turn your neck
and shoulders to bring it parallel to the wall to your left.
7. Release the asana and take a few breaths and relax in Dandasana.
8. Continue the stretch with the same position of the left knee, but twist your body now to the
right by placing both the palms on to the floor on the right close to your lower back and try to
look behind you as much as possible.
9. Repeat the same now with the right knee and start with turning to the right and then release.
Continue the asana with the upper body twisted to the Left.
Benefits:
1. This asana helps straighten the upper back.
2. It strengthens the neck muscles.
3. This asana tones the internal organs like the digestive system, intestines, uterus and kidneys.
4. As this asana puts neck muscles to work, it activates thyroid gland. This ensures a balanced
hormone level in the body.
Contraindications:
1. It may not be a good idea to practice this yoga asana if there is a back injury.
2. Pregnant women should avoid this yoga asana as it will bring discomfort to the uterus and
hence this asana is not good for them.
3. Persons suffering from weak neck muscles or upper spine may get sore neck muscles.

Back Pain and Arthritis:

Ardha-Chakrasana:
In Sanskrit, Ardha means half, Chakra means wheel and Asana means a pose. Therefore, Ardha-
chakrasana means half-wheel postures. It is a simpler version of chakrasana.
Procedure: 1. Stand straight and bring your hands together in a clasped position.
2. Raise and rotate your hands above the shoulders.
3. Slowly bend the upper part of your body along with the hands, as far as posible.
4. Remain in this position for some time according to your capacity.
5. To release the pose, bring back slowly to the standing position with hands on your side.
6. There is a variation of Ardha Chakrasana, where the hands are placed behind the hips and then
the back bending is attempted
Benefits: 1. Strengthens the back and abdominal muscles.
2. Tones the organs in the abdomen including the digestive, excretory and reproductive organs.
3. Relief from back problems and postural defects.
4. Opens the chest and strengthens the arms and shoulder muscles.
5. Posture prepares beginners for the more difficult full wheel pose or Chakrasana.
Contraindications:
1. Ardha Chakrasana should not be done by those suffering from any neck, hip or spinal injury.
2. Those suffering from high blood pressure should avoid this pose.
3. Pregnant women should avoid all poses that puts any strain on the foetus.

Bhadrasana:
Bhadrasana means Gracious Yoga, it consists of two words –Bhadra and Asana. Bhadra is a
Sanskrit word, which means Auspicious or Gracious, while asana indicates Yoga pose.
Procedure:
1. Sit on the mat with legs fully stretched forward.
2. Bring the feet, with the toes pointing outward, close to the generative organ, the heels touching
the perineum very closely.
3. If required, clasp the feet to bring the heels as close to the body as possible
4. Once this position is secured, place the hands on the respective knees pressing them down.
5. Keep the neck straight, upper body (chest) forward, stomach held in normal contour, focus
eyes at one point straight ahead.
Benefits:
1. Helps to loosen the joints by flexing and stretching the tendons. The muscles of the pelvis,
knees and ankles become more supple.
2. Relieves tension from the spinal region.
3. Provides relief in cases of sciatic, varicose vein and menstrual disorders.
4. Prevents Arthritis
5. Improves posture

Practical-3: Anyone one IOA recognized Sport/Game of choice. Labelled diagram

of Field & Equipment. Also, mention its Rules, Terminologies & Skills.
[Link]
[Link]
[Link]