Physical Education LAB MANUAL XII

NEPALIGNED PHYSICAL EDUCATION LAB MANUAL Salient
Features History General Rules Court/Field Specifications Fundamental Skills Equipment and Sports Gear Specific Exercises Injuries—Prevention and Treatment Related Sports Terminologies Important Tournaments Awards Important Personalities Viva Voce Olympic Movement and Athletics Records SAI Khelo India Fitness Test Brockport Physical Fitness Test Games and Sports for CWSN CLASS XII

(Student's Name) of of (School's Name) (Class/Section) He/She has performed these experiments during the academic year out of in (Subject's Name)  The student’s initiative, cooperation and participation during the practical classes was Excellent/ Good/ Average/ Below Average.  His/Her aesthetic presentation, visual appeal, expression and neatness is Excellent/ Good/ Average/ Below Average.  His/Her content accuracy, creativity, originality and analysis of different perception is Excellent/ Good/ Average/ Below Average. Examiner’s Signature Principal's Signature Teacher's Signature (with school's seal)









Comprehensive Physical Education Lab Manual–XII Copyright © by Laxmi Publications Pvt. Ltd. All rights reserved including those of translation into other languages. In accordance with the Copyright (Amendment) Act, 2012, no part of this publication may be reproduced, stored in a retrieval system, translated into any other language or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise. Any such act or scanning, uploading, and or electronic sharing of any part of this book without the permission of the publisher constitutes unlawful piracy and theft of the copyright holder’s intellectual property. If you would like to use material from the book (other than for review purposes), prior written permission must be obtained from the publishers. WƌŝŶƚĞĚĂŶĚďŽƵŶĚŝŶ/ŶĚŝĂ Typeset at:J. R. Enterprises EĞǁĚŝƟŽŶ /^EϵϳϴͲϵϯͲ5138Ͳ014Ͳ6 Limits of Liability/Disclaimer of Warranty: The publisher and the author make no representation or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties. The advice, strategies, and activities contained herein may not be suitable for every situation. In performing activities adult supervision must be sought. Likewise, common sense and care are essential to the conduct of any and all activities, whether described in this book or otherwise. Neither the publisher nor the author shall be liable or assumes any responsibility for any injuries or damages arising here from. The fact that an organization or Website if referred to in this work as a citation and/or a potential source of further information does not mean that the author or the publisher endorses the information the organization or Website may provide or recommendations it may make. Further, readers must be aware that the Internet Websites listed in this work may have changed or disappeared between when this work was written and when it is read. All trademarks, logos or any other mark such as USP, Amanda, Golden Bells, Firewall Media, Mercury, A-Cube, Laxmi appearing in this work are trademarks and intellectual property owned by or licensed to Laxmi Publications, its subsidiaries or affiliates. Notwithstanding this disclaimer, all other names and marks mentioned in this work are the trade names, trademarks or service marks of their respective owners. & Bengaluru 080-26 75 69 30 & Chennai 044-24 34 47 26 & Guwahati 0361-254 36 69 Branches & Hyderabad 040-27 55 53 83 & Jalandhar 0181-222 12 72 & Kochi 0484-405 13 03 & Kolkata 033-40 04 77 79 & Lucknow 0522-430 36 13 & Ranchi 0651-224 24 64 Published in india by C—00000/023/02 Printed at : ESS Enterprises, Noida LAXMI PUBLICATIONS (P) LTD An iso 9001:2015 company 113, GOLDEN HOUSE, GURUDWARA ROAD, DARYAGANJ, NEW DELHI - 110002, INDIA Telephone : 91-11-4353 2500, 4353 2501 www.laxmipublications.com [email protected]

Contents PART A : PHYSICAL FITNESS TESTS ... 3–7 ... 8–15 1. Introduction to Physical Education ... 16–33 2. SAI Khelo India Fitness Test 3. Brockport Physical Fitness Test (BPFT) PART B : GAMES/SPORTS 4. Basketball ... 37–49 5. Football ... 50–60 6. Kabaddi ... 61–70 7. Kho-Kho ... 71–81 8. Volleyball ... 82–95 9. Handball ... 96–112 10. Hockey ... 113–129 11. Cricket ... 130–148 PART C : GAMES/SPORTS FOR CWSN (CHILDREN WITH SPECIAL NEEDS–DIVYANG) 12. Bocce / Boccia ... 151–158 13. Sitting Volleyball ... 159–169 14. Wheelchair Basketball ... 170–178 15. Unified Badminton ... 179–187 16. Unified Basketball ... 188–193 17. Unified Football (Soccer) ... 194–202 18. Blind Cricket ... 203–208 19. Goalball ... 209–216 20. Floorball ... 217–222 21. Wheelchair Races ... 223–227 22. Wheelchair Throws ... 228–236 PART D : MISCELLANY 23. Yoga and Lifestyle ... 239–258 Appendix 1: Venue of Games ... 259–262 Appendix 2: India’s Performance in the Olympic Games 1928–2020 ... 263–264 3

Syllabus Physical Education (Practical) (For Class XII) Practical Max. Marks 30 01. Physical Fitness Test: SAI Khelo India Test, Brockport Physical Fitness Test (BPFT)* — 6 Marks 02. Proficiency in Games and Sports (Skill of any one IOA recognised Sport/Game of Choice)** — 7 Marks 03. Yogic Practices — 7 Marks 04. Record File*** — 5 Marks 05. Viva Voce (Health/Games & Sports/Yoga) — 5 Marks * Test for CWSN (any 4 items out of 27 items. One item from each component: Aerobic Function, Body Composition, Muscular strength & Endurance, Range of Motion or Flexibility) ** CWSN (Children With Special Needs – Divyang): Bocce/Boccia, Sitting Volleyball, Wheelchair Basketball, Unified Badminton, Unified Basketball, Unified Football, Blind Cricket, Goalball, Floorball, Wheelchair Races and Throws, or any other Sport/Game of choice. ** Children With Special Needs can also opt any one Sport/Game from the list as alternative to Yogic Practices. However, the Sport/Game must be different from Test – ‘Proficiency in Games and Sports’ *** Record File shall include: E Practical–1: Fitness tests administration. E Practical–2: Procedure for Asanas, Benefits & Contraindication for any two Asanas for each lifestyle disease. E Practical–3: Any one IOA recognised Sport/Game of choice. Labelled diagram of field & equipment. Also mention its Rules, Terminologies & Skills.

Part–A PHYSICAL FITNESS TESTS



1 UNIT Introduction to Physical Education AIMS AND OBJECTIVES The main aim of physical education is the wholesome development of personality. An individual with a well-balanced personality is one who is physically fit, mentally alert, socially outgoing, emotionally stable, and morally and ethically sound. An individual is a citizen first and through the medium of physical activities, citizenship qualities are imbibed in him, which will enable him to become an actively contributing member and a conscientious citizen of a society to make it healthy. Physical Education (PE) develops the skills, knowledge, values and attitudes needed for establishing and enjoying an active and healthy lifestyle, as well as building a student’s confidence and competence in facing challenges as individual and in groups or teams, through a wide range of learning activities. According to the National Plan of Physical Education and Recreation, The aim of Physical Education must be to make every child physically, mentally and emotionally fit and also to develop in him/her such personal and social qualities as will help him/her to live happily with others and build him/her up as a good citizen. It is generally accepted that encouraging a healthy lifestyle characterised by regular physical activity in children is a worldwide priority to overcome the challenges posed by sedentary lifestyles. The aims of physical education may be summarised as follows: 1. It exhibits a physically active lifestyle. 2. It achieves and maintains a health-enhancing level of physical fitness. 3. It demonstrates responsible personal and social behaviour in physical activity settings. 4. It demonstrates competency in many movement forms and proficiency in a few. 3

4 Comprehensive Physical Education Lab Manual—XII 5. It applies movement concepts and principles to the learning and development of motor skills. 6. It demonstrates understanding and respect for differences among people in physical activity settings. 7. It demonstrates that physical activity provides opportunities for enjoyment, challenge, self-expression and social interaction. 8. It is so effective that it can cure many physical deformities and helps to overcome many disabilities. Physical education develops fitness and fosters the desire for lifelong participation in physical activity. High school curriculum prepares students to become highly proficient in one or more sport and/or fitness activity of their choice. Objectives are all the pathways that one takes to reach the goal. Physical education achieves two important goals— developing motor skills and physical fitness. A motor skill is a learned sequence of movements of muscles that combine to produce a smooth, efficient action in order to perform a specific act. The most purposeful movement requires the ability to “feel” or sense what one’s muscles are doing as they perform the act. Motor skill difficulties occur when an individual lacks the ability to move in the way he or she originally intends. This can have a significant effect on classroom performance and motivation in school. Motor skill difficulties can be addressed in a variety of ways. Some motor skills difficulties can be overcome through development and maturity. Physical education plays a significant role in developing the motor skills. Physical fitness includes cardiovascular endurance; muscular strength, longevity, agility, endurance and flexibility. Broadly speaking, the objectives of physical education are—health or organic vigour, worthy use of leisure to develop personal and social attitude, citizenship qualities, co-operation, followership, leadership, respecting the rules and regulations of the game, respecting the officials, etc. These may be summarised into four groups as follows: 1. The Objective of Physical Fitness: It refers to that state where an individual has developed great endurance, speed, strength, etc. It helps in proper functioning of various systems of the body and assists the development of skills through better neuromuscular coordination. Physical fitness is essential to live a happy, jovial, vigorous and abundant life. Physical education classes generally include formal exercises, sports, and contests; although an increasing emphasis has been given to such Asian techniques as yoga, karate, and judo. 2. The Objective of Social Efficiency: It concerns with one’s proper adaptation to group living. Physical education activities provide ample opportunities to develop traits such as cooperation, respect to others, loyalty, sportsmanship, self-confidence, etc. All these qualities help a person make him a good citizen. Effective interpersonal skills are essential for participation in meaningful and fulfilling relationships in family, school, recreation, work and community contexts. Interpersonal skills such as assertive communication, negotiation, conflict resolution, cooperation and leadership enable students to act responsibly and contribute effectively to groups and teams. 3. The Objective of Culture: It aims at developing an understanding and appreciation of one’s own local environment as well as the environment which is worldwide in scope. By participating in various physical education activities such as dance, sports and games, a person fully understands the history, culture, tradition, religious practices, etc. and the aesthetic values associated with these activities. 4. The Objective of Responsibility: Physical education improves students’ knowledge about health issues and practices, but it does not guarantee they will lead healthy lifestyles. However, students who are able to identify and develop their own attitudes and values associated with leading a healthy lifestyle are better equipped to make personally and socially responsible decisions. The American Association for Health, Physical Education and Recreation stated five major objectives of physical education as mentioned below: 1. To help children move in a skilful and effective manner in all the selected activities in which they engage in the physical education programme and also in the situations they will experience during their lifetime. 2. To develop an understanding and appreciation of movement in children and youth, so that their lives will become more meaningful and productive.

Introduction to Physical Education 5 3. To develop an understanding and appreciation of certain scientific principles concerned with movement that relate to such factors as time, space, force and mass energy relationships. 4. To develop through the medium of games and sports better interpersonal relationships. 5. To develop the various organic systems of the body, so that they can respond in a healthful way to the increased demands placed on them. NEED AND IMPORTANCE OF PHYSICAL EDUCATION Quality physical education programmes are needed to increase the physical competence, health-related fitness, self-responsibility and enjoyment of physical activity for all students so that they can be physically active for a lifetime. Physical education programmes can only provide these benefits if they are well-planned and well-implemented. Thus, physical education can be needed to: 1. Improve and Maintain Sound Physical Fitness: Physical education helps in improving children’s muscular strength, flexibility, muscular endurance, body composition and cardiovascular endurance and hence is able to stretch his/her physical abilities to an optimum level. 2. Develop Different Kinds of Skills: Motor skills are developed, reflexes are strengthened, sound body posture is developed, and hand-eye coordination is developed which allow for safe, successful and satisfying participation in physical activities. 3. Motivate Regular Healthful Physical Activity and Nutritional Awareness: Physical education provides a wide-range of developmentally appropriate activities to improve overall physical health. It also propagates the benefits of healthy and nutritious food. 4. Support of Other Subject Areas: Physical education reinforces the knowledge learned in the curriculum and provides a practical application of Science, Mathematics and Social Studies. 5. Maintain Self-discipline: Physical education facilitates the development of a student’s responsibility for health and fitness which help him/her grow up to become a healthy and responsible adult who understands the benefits of a healthy lifestyle. 6. Improve Judgement: A quality physical education can influence moral development. Students have the opportunity to assume leadership, cooperate with others, question actions and regulations and accept responsibility for their own behaviour. 7. Reduce Stress and a Source of Recreation: Physical activity helps in releasing stress and anxiety; thereby helps in emotional stability. When students are involved the whole day in academics, i.e., sitting on the desk and studying, physical education is a recreation for them which reduces the stress and is a source of leisure for the students. 8. Strengthen Peer Relationships: Physical education helps children socialise with others successfully and provides opportunities to learn various constructive skills. Participating in dances, games and sports is an important part of peer culture. 9. Improve Self-confidence and Self-esteem: Physical education instils confidence and a strong sense of self-worth in children based on their mastery of skills and concepts in physical education. They become more confident, assertive, independent and self-controlled. When an individual goes on the field and plays, his/her self-confidence increases, this aids in the development of the individual’s character. Winning on the play field boosts one’s confidence levels. By accepting and dealing with defeat, they start believing in one’s capabilities and develop a sense of positive attitude. Hence, participation in sports has a positive influence on the individual’s personality, character, and works wonders for his/her self-confidence. 10. Inculcate Sportsmanship and Encourages Budding Sportsmen: Through participation in team games, children develop sportsmanship. The participants learn to systematise themselves, function as a whole, and develop overall communication skills, cooperation and team spirit. Physical education provides opportunities to young budding sportsmen and sportswomen to explore different areas in sports and games and after finding a sport they are able to work hard on that sport and excel in it.

6 Comprehensive Physical Education Lab Manual—XII 11. Creates Tolerance: Physical education provides a number of opportunities to enhance the power of tolerance. The tolerance power is really very essential for human beings. A person, who has tolerance, would be well-being in a society. SPORTS AND PHYSICAL FITNESS In a broad sense, the human body shape, physiological functions, physical quality, athletic capability, immunity and psychological quality are all constituents of physical fitness. Physical fitness comprises the fitness on health— metabolic, morphological, bone integrity; skill—body composition, cardiovascular fitness, flexibility, muscular endurance, and muscle strength; sports—agility, balance, coordination, power, speed, reaction time, and team sport. Participation in physical activity and sport, through a number of mechanisms, can have a significant impact on the health, skills and sports skills of individuals. Physical Fitness Test A physical fitness test is a special physical aptitude test designed to measure physical strength, agility and endurance of an individual. It is generally conducted by professionally trained Physical Education, Physical Fitness and Sports professionals. It covers three broad areas, namely physical measurement, cardiovascular ability, and physical ability. The physical fitness test helps in assessing the physical ability of an individual and where they stand in terms of fitness. The areas generally covered in physical fitness test are listed below: Physical Measurements Height, weight, chest circumference, waist circumference, hip circumference, skinfold Cardiovascular Ability thickness and body fat percentage Heart rate, blood pressure, respiratory functionalities and vital capacity Physical Ability Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, power, speed, coordination, agility, reaction time, and balance Drug Test Drug testing has become an essential part of physical education and sports. An athlete can be called for drug testing at anytime, in or out of competition. During competition, only some sports carry out drug testing on the winning team or top three competitors. Others will be test by random selection from all competitors. Some athletes use drugs to win the competitions. Anabolic steroids are used to enhance performance in sports and as they are prohibited in most high-level competitions, drug testing is used extensively in order to enforce this prohibition. Testing can occur at anytime, usually when the investigator has reasons to believe that a substance is possibly being abused by the subject. Generally, urine testing and blood testing are carried to test the presence of a drug. PHYSICAL EDUCATION AND CAREER OPTIONS Today, there are many opportunities in the field of physical education. Initially, when professional preparation in physical education had started in 1920 at the YMCA College of Physical Education, Chennai (then Madras), there were very few job opportunities such as of a coach and teacher. But over the years, a lot of opportunities have been created and now they are unlimited. Persons with a professional degree in physical education are working in different walks of life. A physical education professional may be a teacher, a trainer, a sport specialist or a scientist whose primary responsibilities address health and physical fitness. Following are some career options available in the field of physical education now-a-days: (a) Teaching in schools, colleges/universities as Assistant professors, Associate professors and Professors (b) Guidance/counselor services (c) Leaders in recreational and leisure time activities

Introduction to Physical Education 7 (d) Personal fitness trainer (e) Adapted physical education teachers in special schools (f ) Coaches in various games, life guard and swimming coach (g) Directors/Sports officers in universities (h) Directors/Sports trainers of adventure sports (i) Defence and military personnel ( j) Sports event managers (k) Exercise science professionals in hospitals and corporations (l) Strength and conditioning coach (m) Sports journalist (n) Marketing sports products (o) Physical therapist (p) Athletic trainer (q) Editors for health awareness and sections of health magazines (r) Health workers to impart knowledge about community and personal health issues including nutrition, sexuality, drug use and HIV/AIDS VIVA VOCE Q. 1. What is the need of physical education? Q. 4. Education, Physical Fitness and Sports Ans. Ans. professionals. It covers three broad areas, Physical Education (PE) develops the skills, namely physical measurement, cardiovascular Q. 2. knowledge, values and attitudes needed ability, and physical ability. Ans. for establishing and enjoying an active and Q. 3. healthy lifestyle, as well as building a student’s What do you mean by drug test? Ans. confidence and competence in facing challenges as individual and in groups or teams, through a Drug testing has become an essential part wide range of learning activities. of physical education and sports. An athlete can be called for drug testing at anytime, in What is the aim of physical education? or out of competition. During competition, some sports only carry out drug testing on The aim of physical education is all round de- the winning team or top three competitors. velopment of the personality of the individual. Others will be test by random selection from all competitors. Anabolic steroids are used to What do you mean by physical fitness test? enhance performance in sport and as they are prohibited in most high level competitions, A physical fitness test is a test designed drug testing is used extensively in order to to measure physical strength, agility and enforce this prohibition. endurance of an individual. It is generally conducted by professionally trained Physical

28 Comprehensive Physical Education Lab Manual—XII UNIT SAI Khelo India Fitness Test INTRODUCTION Physical fitness (or simply fitness) is a state of health and wellbeing, and more specifically, the ability to perform physical activity and sports. It encompasses a wide range of abilities. Each physical activity and sport requires a specific set of skills and fitness level. If a person is fit for a physical activity or sport, it does not necessarily make that person fit for another activity or sport. Fitness is generally divided into specific fitness categories or components, and each can be tested and trained individually. Generally, physical fitness components include two types of specific fitness components: 1. Health-related Physical Fitness Components: (a) Body composition (b) Cardio-respiratory endurance (c) Muscular strength (d) Muscular endurance (e) Flexibility 2. Skill-related Physical Fitness Components: (a) Agility (b) Balance (c) Coordination (d) Power (e) Reaction time ( f ) Speed There is a great requirement for tests and measurements in sports and physical education. On the basis of measurement, a student or participant is selected for sports and physical activity programmes. A test, may be called as a tool, a question, a set of questions, or an examination, which is used to measure a particular characteristic or a set of particular characteristics of an individual or a group of individuals. Measurement refers to the process of administrating a test to obtain quantitative data. It can also be said that measurement aids the evaluation process, in which various tools and techniques are used in the collection of data. Thus, “measurement is a process by which the level of performance, fitness, ability, knowledge, personality and skills are measured with the help of various standard tests.” According to R.N. Patel, Measurement is an act or process that involves the assignment of numerical values to whatever is being tested. So it involves the quantity of something. 8

SAI Khelo India Fitness Test 9 SAI KHELO INDIA FITNESS TEST SAI Khelo India Fitness Test is a battery or set of test items designed to evaluate various components of physical fitness for children (boys and girls) in grades 1–12. The test is divided into two categories (age group 5–8 years and age group 9–18+ years) to measure and track the physical fitness of the participant. The following Khelo India battery of Fitness Assessment Tests has been finalised by the Expert Committee of Physical Fitness Assessment: I. Battery of Tests for Age Group 5–8 years | Class 1 to 3 At primary classes 1–3, children should acquire Fundamental Movement Skills (FMS) which are important for controlling the body in various situations, while the learning of specific physical activities is not suitable at that stage and should be learned at later stages. FMS provide the building blocks for many physical activities, such as playing games, dance, and sport. Locomotors, Manipulative and Body Management abilities are key to success in most physical activities and sports. The abilities of children in classes 1–3 which need to be measured and tracked (with their tests) are: 1. Body Composition (BMI Test) 2. Coordination (Plate Tapping Test) 3. Balance (Flamingo Balance Test) These parameters are important for controlling the body in various situations. II. Battery of Tests for Age Group 9–18 years | Class 4 to 12 For classes 4 to 12, it is important for students to have an overall physical fitness. The following components (with their tests) are to be considered in the physical fitness profile: 1. Body Composition (BMI Test) 2. Strength (a) Abdominal (Partial Curl-up Test) (b) Muscular Endurance (Push-ups Test for Boys, Modified Push-ups Test for Girls) 3. Flexibility (Sit and Reach Test) 4. Cardiovascular Endurance (600 Meter Run/Walk Test) 5. Speed (50 M Dash Test) Note: The above-mentioned tests are being done by schools across India through Khelo India Assessor App (School Version). This app is available on Google Play Store. Children are given a Fitness Assessment Report Card at the end of session. Schools and Parents have individual User ID and Password, with access to schoolfitness.kheloindia.gov.in and Khelo India App respectively where they can see detailed Report Cards and history. TEST DESCRIPTIONS FOR CHILDREN The participants/students are advised to warm up before the test. All the students must be medically fit. The SAI Khelo India Fitness Test in school has the following eight test items: Test Item 1 – Body Mass Index (BMI) Test Body composition refers primarily to the distribution of muscle and fat in the body. Body size such as height, lengths and girths are also grouped under this component. Body composition significantly affects sporting performance. Body size and composition can be considered important in sports where you have an advantage of being tall (e.g., basketball) or small (e.g., jockeys), heavy (e.g., sumo wrestling) or light (e.g., gymnastics).

10 Comprehensive Physical Education Lab Manual—XII The Body Mass Index (BMI) is an indirect measure of body fatness because it is a measure of excess weight rather than excess body fat. BMI provides the ideal body weight as per a person’s height. BMI of an individual can be calculated with the help of the following formula: BMI = W(in kg) [H(in m)]2 where, W = Body weight in kilograms and H = Height in metres. Usually, a higher BMI score indicates higher levels of body fat. Example: If a person’s weight is 64.61 kg and his height is 1.63 metres, then his BMI is calculated as: BMI = 64.61 = 64.61 = 24.32 kg/m2 (1.63)2 2.6569 Hence, BMI = 24.32 kg/m2 (Normal BMI) The Body Mass Index (BMI) is a simple index of weight-for-height that is commonly used in determining whether an individual is underweight, healthy weight, overweight or obese. According to the World Health Organisation (WHO), a person can be classified as underweight, overweight, and obese according to the BMI values given in the following table. Classification Body Mass Index (BMI) Underweight < 18.50 Normal range = 18.50–24.99 Overweight = 25.00–29.99 Obese ≥ 30.00  Obese class I = 30.00–34.99  Obese class II = 35.00–39.99  Obese class III ≥ 40.00 Purpose: To measure Body Mass Index (BMI) of an individual. Equipment required: Weighing machine (use only a digital scale) and Height measuring tape / Stadiometer / Measuring tape pasted on a wall. Procedure: To Measure Weight Accurately: First of all, remove the participant’s shoes and heavy clothing (if any). Place the digital scale on firm flooring (such as tile or wood) to measure the weight of the participant. (Don’t use an analog scale which is spring-loaded.) The participant should stand with both feet in the centre of the scale. Record the weight to the nearest decimal fraction (e.g., 32.1 kilograms). To Measure Height Accurately: First of all, remove the participant’s shoes, heavy clothing, hair ornaments and unbraided hair, which create problems in measurement. Take the height measurement on non-carpeted flooring and against a flat surface (such as a wall with no moulding). The participant should stand with their feet flat, together, and their back against the wall. Make sure the legs are straight, the arms are at the sides, and the shoulders are level. Also, make sure the participant is looking straight ahead in such a way that the line of sight is parallel with the floor. Measure the participant’s height while he/she stands with his/her head, shoulders, buttocks, and heels touching the flat surface (wall). Depending on the overall body shape of the participant, all points may not touch the wall. Use a flat headpiece to form a right angle with the wall and lower the headpiece until it firmly touches the crown of the head. Make sure the measurer’s eyes are at the same level as the headpiece.

SAI Khelo India Fitness Test 11 Mark the point where the bottom of the headpiece meets the wall. Finally, record the height measurement to the nearest 0.1 centimetre using a metal tape to measure from the base on the floor to the marked point on the wall. Scoring: Accurately record the height to the nearest 0.1 centimetre and weight to the nearest decimal fraction. Now, calculate the BMI score using the BMI formula. Test Item 2 – Plate Tapping Test Purpose: To test or measure speed and coordination of limb movement. Equipment required: Table (adjustable height), 2 Yellow discs (20 cm in diameter), Rectangle (30 × 20 cm), Stopwatch, Measuring tape. Procedure: First of all, place the table on firm flooring. If possible, the height of the table should be adjusted so that the subject is standing comfortably in front of the discs. The two yellow discs are placed with their centres 60 cm apart on the table. The rectangle is placed equidistant between both yellow discs. Now, the subject stands in a balanced posture in front of the discs with feet flat and shoulder width apart on the ground. The non-preferred hand is placed on the centre of the rectangle and the preferred hand touches the yellow disc on the same side. The subject moves the preferred hand back and forth between the yellow discs over the non-preferred hand in the middle as quickly as possible. This action is repeated for 25 full cycles (50 taps). Scoring: The time taken to complete 25 full cycles (50 taps) is recorded. 30 cm 30 cm Plate Tapping Test Test Item 3 – Flamingo Balance Test (FBT) Purpose: To test or measure ability to balance successfully on a single leg. This single leg balance test assesses the strength of the leg, pelvic, and trunk muscles as well as static balance. Equipment required: Non-slippery and even surface, Stopwatch, Bricks or beams locally procured of a standard brick shape and height. Procedure: First of all, the subject stands on the beam or Flamingo Balance Test brick with his preferred leg. Keep the balance by holding the instructor’s hand (if required to start). While balancing on the preferred leg on the beam, the free leg is flexed at the knee and the foot of this leg is held close to the buttocks. Now, start the stopwatch/timer as the instructor lets go of the participant/subject. Try to keep this position for as long as possible. The stopwatch is paused each time the subject loses balance (either by falling off the beam or letting go of the foot being held). Resuming when the subject is in position and timing until he /she loses balance, count the total number of falls in 60 seconds of balancing. Scoring: The total number of falls in 60 seconds of balancing is recorded. If there are more than 15 falls in the first 30 seconds, the test is terminated.

12 Comprehensive Physical Education Lab Manual—XII Test Item 4 – Partial Curl-up Test Purpose: To measure or access abdominal muscular strength and endurance of the abdominals and hip-flexors (which are important for back support and core stability). Equipment required: A flat, clean, cushioned surface or Gym/Yoga mat with two parallel strips (6 inches apart), Marking tape (for 6 inches parallel strips), Stopwatch, Recording sheets, Pen/Marker. Procedure: After warming up, the subject lies on his/her back on a cushioned, flat, clean surface with his/her knees flexed, usually at 90° and his/her feet about 12 inches (approx.) from his/her buttocks. The arms are extended and are rested on the sides, parallel to the body, in such a way that the palms face downward. The head is in a neutral position. Now, the subject raises the trunk in a smooth motion, keeping the arms in position, and curls up at the desired amount (at least 6 inches above/along the ground towards the parallel strip). Then the trunk is lowered back to the floor so that the shoulder blades touch the floor. One complete curl-up is completed and is continued for 30 seconds. There is no pause in the up or down position; the curl-ups should be continuous with the abdominal muscles engaged throughout. Scoring: Record the maximum number of curl-ups in 30 seconds. The completion of one complete curl-up is counted as one. Only correctly performed curl-ups should be counted—the sit up is not counted if the shoulders are not raised up two inches, the head touches the mat, or the heels come off the mat.   Partial Curl-up Test for 30 seconds Test Item 5 – Push-ups (for Boys) and Modified Push-ups (for Girls) Tests Purpose: To measure upper body strength, endurance and trunk stability. Equipment required: Flat, clean, cushioned surface or Gym/Yoga mat. Procedure: After warming up, a standard push-up begins with the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, and the arms at shoulder width apart, extended and at a right angle to the body. Push-ups Test (For Boys) Modified Push-ups Test (For Girls)

SAI Khelo India Fitness Test 13 Keeping the back and knees straight, the subject/participant lowers the body to a predetermined point, to touch some other object, or until there is a 90° angle at the elbows, then comes back to the initial/starting position with the arms extended (Note: In Modified Push-up Test for girls, only the push-up technique is modified with both the knees resting on the floor). Repeating this process, the test continues until exhaustion, or until they can do no more in rhythm or have reached the target number of push-ups. Scoring: The total number of correctly completed push-ups is recorded. Test Item 6 – Sit and Reach Test Purpose: To measure flexibility of the lower back and hamstring muscles. Equipment required: Flat, clean, cushioned surface or Gym mat, Sit and Reach Box with inscribed centimetre/mm gradations on top panel with the following dimensions: 12″ × 12″ (Sides), 12″ × 10″ (Front and Back), 12″ × 21″ (Top). [Note: It is crucial that the vertical plane against which the subject’s feet will be placed is exactly at the 23 cm mark.] Procedure: First of all, remove the shoes while performing the test. After warming up, the subject sits on the floor with legs stretched out straight ahead (the distance of the feet should be according to the width of the shoulders). From this position, the soles of the feet are placed flat against the Sit and Reach Box, whereas both knees should be locked and pressed flat to the floor (the tester may assist by holding them down). Now, with the palm facing downwards and the hands on top of each other (fish pose), the subject stretches the hands forward and reaches towards the box by flexing at the waist with the hands together to reach the maximum distance along the measuring line of the box at the top panel. The subject holds the position for one to two seconds while the distance is recorded and measured in inches (or centimetres) by a ruler or length scale. The purpose is to reach as far as possible. Make sure there are no jerky actions or quick movements during the test. The test or trial is repeated if: (i) the hands reach out unevenly, or (ii) the knees are flexed at the time of doing the test. Scoring: The score is the farthest point reached on the trial measured to the nearest centimetre. The score is recorded (the difference between the initial position and the final position), in cm and mm, as the distance reached by the hand. Sit and Reach Test Sit and Reach Box

14 Comprehensive Physical Education Lab Manual—XII Test Item 7 – 600 M Run / Walk Test Purpose: To measure cardiovascular endurance/Cardiovascular fitness. Equipment required: 200 or 400 metres of flat and even running track/playground with 1.22 metres (minimum 1 metre) width and a marked starting and finish line, Stopwatch (1 per lane), Whistle, Marker cone, Lime powder, Measuring tape. Procedure: The test involves running or walking 600 metres at the 600 M Run / Walk Test fastest possible pace (or in the shortest time possible). For doing this test, a running track, oval or straight, is marked and a stopwatch is used to measure the time of the run. The test is performed after warming up. Participants should start from a stationary standing position at the signal “Ready, Start” and as they cross the finishing line, elapsed time should be announced to them. Walking is permitted, but the objective is to cover 600 metres of distance in the shortest possible time. Scoring: The score is the time completion (run or walk) in minutes (m), seconds (s) and milliseconds (ms) i.e., the time taken to complete 600 metres run or walk is recorded in minutes, seconds and milliseconds. The time starts from the starting line and finishes when the chest crosses the finish line. Test Item 8 – 50 M Dash Test / 50 M Standing Start Test / 50 M Sprint Test Purpose: To measure acceleration and speed of the subject. Equipment required: Measuring tape (to mark the track), Cone markers, Stopwatch, Flat and clear surface of at least 60 metres. Procedure: The test involves running a single maximum sprint over 50 metres with the time recorded. A thorough warm-up should be given, including some practice starts and accelerations. The subject starts from a stationary standing position (hands cannot touch the ground) with one foot in front of the other in such a way that the front foot must be on or behind the starting line. Once the subject is ready and motionless, the tester/starter gives the instructions “set” then “go.” The starting position should be static (a dead start). The tester should provide hints to the subject for maximising speed (such as keeping low and driving hard with the arms and legs) and the subject should be encouraged to continue running hard through the finishing line. Two trials are allowed and the best time is recorded to the nearest two decimal places. Scoring: The score is the minimum time recorded in one of the trials, between the first movement if a stopwatch is used or when the timing system is triggered, and finishes when the chest crosses the finishing line.   50 M Dash Test

SAI Khelo India Fitness Test 15 VIVA VOCE Q. 1. What do you mean by test? BMI of an individual can be calculated with the help of the following formula: Ans. A test, may be called as a tool, a question, a set of questions, or an examination, which is used W(in kg) to measure a particular characteristic or a set of BMI = [H(in m)]2 particular characteristics of an individual or a group of individuals. where, W = Body weight in kilograms and Q. 2. What do you mean by measurement? H = Height in meters. Ans. Measurement is the process of administrating a Q. 9. What does the Plate Tapping Test measure? test to obtain quantitative data. It can also be said that measurement aids the evaluation process, Ans. The Plate Tapping Test measures speed and in which various tools and techniques are used coordination of limb movement of children. in the collection of data. Thus, “measurement is a process by which the level of performance, Q. 10. What is the distance between the centres of fitness, ability, knowledge, personality and the yellow discs in the Plate Tapping Test? skills are measured with the help of various standard tests.” Ans. 60 cm. Q. 3. What do you mean by physical fitness? Q. 11. How can the score of Plate Tapping Test be recorded? Ans. Physical fitness (or simply fitness) is a state of health and wellbeing, and more specifically, the Ans. By recording the time taken to complete 25 full ability to perform physical activity and sports. cycles (50 taps). It encompasses a wide range of abilities. Q. 12. What does the Flamingo Balance Test assess? Q. 4. What is the importance of Fundamental Movement Skills (FMS) for the children in the Ans. Flamingo Balance Test measures the ability to age group of 5–8 years? balance successfully on a single leg. This single leg balance test assesses the strength of the Ans. In the age group of 5–8 years, Fundamental leg, pelvic, and trunk muscles as well as Static Movement Skills (FMS) are important for balance. controlling the body in various situations. FMS provide the building blocks for many physical Q. 13. What does the Partial Curl-up Test measure? activities, such as playing games, dance, and sport. Ans. Partial Curl-up Test measures the abdominal muscular strength and endurance of the Q. 5. Define body composition. abdominals and hip-flexors (which are important for back support and core stability). Ans. Body composition refers primarily to the distribution of muscle and fat in the body. Body Q. 14. What does the Push-ups (for Boys) Test size such as height, lengths and girths are also measure? grouped under this component. Ans. Push-ups (for Boys) Test measures upper body Q. 6. What does BMI stand for? strength, endurance and trunk stability. Ans. BMI stands for Body Mass Index. Q. 15. What is the purpose of Sit and Reach Test? Q. 7. What is the Body Mass Index (BMI)? Ans. The purpose of Sit and Reach Test is to measure flexibility of the lower back and hamstring Ans. The Body Mass Index (BMI) is an indirect muscles. measure of body fatness because it is a measure of excess weight rather than excess body fat. Q. 16. What does the 600 M Run/Walk Test measure? Q. 8. How is the Body Mass Index (BMI) calculated? Ans. 600 M Run/Walk Test measures cardiovascular endurance/Cardiovascular fitness. Ans. BMI is defined as the weight in kilograms divided by the square of the height in metres.



Part–B 35 Part–B GAMES / SPORTS



Basketball 4 37 UNIT Basketball INTRODUCTION Basketball is one of the most popular team sports in the United States and Europe. The simple objective of the game—to throw a 30-inch ball through a 60-inch hoop more times than the opponent team does— belies the complex mix of individual skills and team tactics required at competitive levels. It focuses on dribbling, passing, rebounding, shooting, and moving without the ball. Players demonstrate four basic passes (the chest pass, two-hand bounce pass, two-hand overhead pass, and the baseball pass), as well as three different kinds of fakes used in basketball (the backdoor, reverse, and self-block). The origin of the game basketball dates back to 1891. The credit for starting this game and framing its rules goes to Dr. James Naismith, a Canadian by birth. An instructor at the YMCA Training School in Massachusetts, he sought a suitable indoor game to keep his students fit and warm during the cold New England winters. He formulated 13 rules, most of which still apply today. In 1893, the first women’s game was played at the Smith College, in Northampton, Massachusetts, USA. Originally, basketball was played with peach baskets and balls had to be retrieved manually after each score. Subsequently, a hole was drilled into the bottom of the basket allowing the balls to be poked out with a long rod. In 1906, the peach baskets were finally replaced by metal hoops with backboards. It was originally played with a soccer ball. The first balls made specifically for basketball were brown, and it was only in the late 1950s that Tony Hinkle, searching for a ball that would be more visible to players and spectators alike, introduced the orange ball that is now in common use. Basketball made its appearance at the Olympic Games in 1904 in St. Louis as a demonstration sport, as the competition was held between only American teams and counted as an event of the Amateur Athletic Union (AAU of the USA) Championships. At the Games in 1936 in Berlin, basketball joined the Olympic programme, where it has remained till date. Women’s basketball debuted at the 1976 Games in Montreal. The USA dominates international basketball and won all the titles up to 1972, the year it was defeated by the Soviet Union at the Munich Games. In the women’s event, the Soviets took gold in 1976, 1980 and 1992, and were later dominated by the Americans between 1984 and 2008, except in 1992. Dr. James Naismith 37

38 Comprehensive Physical Education Lab Manual—XII The International association of this game was formed in 1932 with the name ‘Federation International de Basketball Association’ (FIBA) in the Olympics. In India, this game was introduced by YMCA College, Madras (now Chennai) and the first game was played in 1930. The first Indian National Championship for men was conducted in 1934 in New Delhi. The Basketball Federation of India which controls the game in India was formed in 1950. GENERAL RULES Basketball is a team sport. Two teams of five players each try to score by shooting a ball through a hoop or basket elevated 10 feet above the ground. The game is played on a rectangular floor called the court, and there is a hoop at each end. The court is divided into two main sections by the mid-court line. If the offensive team puts the ball into play behind the mid-court line, it has ten seconds to get the ball over the mid-court line. If it doesn’t, the defense gets the ball. Once the offensive team gets the ball over the mid-court line, it can no longer have possession of the ball in the area in back of the line. If it does, the defense is awarded the ball. The ball is moved down the court toward the basket by passing or dribbling. The team with the ball is called the offense. The team without the ball is called the defense. They try to steal the ball, contest shots, steal and deflect passes, and garner rebounds. The general rules for basketball are listed below: 1. Team: Each team shall consist of not more than 12 players. Five players from each team shall be on the court during playing time and rest are treated as substitutions. Each player shall be numbered front and back of his/her shirt from 4 to 15 numbers. 2. Duration of the Game: The game shall be played in 4 duration of 10 minutes each with 2 minutes rest in between. There shall be an interval of 15 minutes in half time. 3. Beginning of Game: The referee shall start the game, the game shall be started by a jump ball in the centre circle. The referee shall make the toss between two opponents and once it begins its descent, both players attempt to tap it. The game clock is started once the ball is tapped for the first time. 4. The Score: A basket or goal scored from inside the 3 points line will be awarded 2 points and beyond the 3 points line scores 3 points and a free throw scores one point. 5. Substitution: A player may be substituted by a reserve player when the ball is dead. 30 seconds time is allowed for substitution. A substitute shall report to the official table before entering on the court. 6. Extra Time: If the scores tie or are equal at the end of 4th quarter, the game should be continued for extra time of 5 minutes till the tie breaks. 7. 3 seconds Rule: According to this rule, the player shall not remain for more than 3 seconds in opponent’s restricted area. 8. 5 Seconds Rule: The player cannot hold the ball for more than 5 seconds when guarded. 9. 8 Seconds Rule: It states that a team must cross the ball to front court within 8 seconds of gaining control of ball. 10. 24 Seconds Rule: Within 24 seconds of gaining the possession of the ball, the team has to attempt for the goal or basket. 11. Throw In: A ball shall be dead in case of violation of the rules. The opponent team is awarded throw in from a close point on side line or end line. 12. Time Out: Each team shall get two time-outs before interval and three time-outs after the interval. (Total = 5 time-outs). The duration of each time out is one minute. 13. Controlling the Ball: Players may use only their hands to control the ball and are not allowed to run while holding it. 14. Fouls: Following are the fouls in basketball: (a) Personal Fouls: Personal fouls include any type of illegal physical contact with the opposing player whether the ball is live or dead. A player is eliminated from the match if he/she commits 5 personal fouls. These fouls are:

Basketball 39 • Hitting • Pushing • Slapping • Holding • Illegal pick/screen Personal Foul Penalties: o If a player is shooting while being a fouled, he gets two free throws if his shot doesn’t go in, but only one free throw if his shot does go in. o Three free throws are awarded if the player is fouled while shooting for a three-point goal and he misses his shot. If a player is fouled while shooting a three-point shot and makes it anyway, he is awarded one free throw. Thus, he could score four points on the play. o Inbounds: If fouled while not shooting, the ball is given to the team the foul was committed upon. They get the ball at the nearest side or baseline, out of bounds, and have 5 seconds to pass the ball onto the court. o One and One: If the team committing the foul has seven or more fouls in the game, the player who was fouled is awarded one free throw. If he makes his first shot, he is awarded another free throw. o Ten or More Fouls: If the team committing the foul has ten or more fouls, the fouled player receives two free throws. (b) Charging: An offensive foul that is committed when a player pushes or runs over a defensive player. The ball is given to the team that the foul was committed upon. (c) Blocking: Blocking is an illegal personal contact resulting from a defender not establishing position in time to prevent an opponent’s drive to the basket. (d) Flagrant Foul: It is a violent contact with an opponent. This includes hitting, kicking, and punching. This type of foul results in free throws plus the offense retaining possession of the ball after the free throws. (e) Intentional Foul: When a player makes physical contact with another player with no reasonable effort to steal the ball, it is a judgment call for the officials. ( f ) Technical Foul: A player or a coach can commit this type of foul. It does not involve player contact or the ball but is instead about the ‘manners’ of the game. Foul language, obscenity, obscene gestures, and even arguing can be considered a technical foul, as can technical details regarding filling in the scorebook improperly or dunking during warm-ups. In this foul, opponents get two free throws alongwith throw-in from the centre. 15. Violations: (a) Walking/Travelling: Taking more than a step and a half without dribbling the ball is travelling. Moving your pivot foot once you’ve stopped dribbling is travelling. (b) Carrying/Palming: When a player dribbles the ball with his hand too far to the side of or, sometimes, even under the ball. (c) Double Dribble: Dribbling the ball with both hands on the ball at the same time or picking up the dribble and then dribbling again is a double dribble. (d) Held Ball: Occasionally, two or more opposing players will gain possession of the ball at the same time. In order to avoid a prolonged and/or violent tussle, the referee stops the action and awards the ball to one team or the other on a rotating basis. (e) Kicking the Ball (f ) Goaltending: If a defensive player interferes with a shot while it’s on the way down towards the basket, while it’s on the way up towards the basket after having touched the backboard, or while it’s in the cylinder above the rim, it’s goaltending and the shot counts. If committed by an offensive player, it’s a violation and the ball is awarded to the opposing team for a throw-in.

40 Comprehensive Physical Education Lab Manual—XII (g) Backcourt Violation: Once the offense has brought the ball across the mid-court line, they cannot go back across the line during possession. If they do, the ball is awarded to the other team to pass inbounds. (h) Time Restrictions: A player passing the ball inbounds has five seconds to pass the ball. If he does not, the ball is awarded to the other team. Other time restrictions include the rule that a player cannot have the ball for more than five seconds when being closely guarded and, in some states and levels, shot-clock restrictions requiring a team to attempt a shot within a given timeframe. SPECIFICATIONS 1. Basketball court Shape of the court = Rectangular Dimensions of the court = 28 m × 15 m (Excluding 5 cm lines) Safety zone on all sides of the court = 2 m Width of white colour boundary lines = 5 cm all lines Radius of centre circle = 1.80 m (At centre of the court) Centre Line = In centre of court dividing into front and back court. This line will be outside on both sides 15 cm. Distance of the Free Throw Line from the  End Line = 5.80 m Length of the Free Throw Line = 3.60 m Distance of the Three Point Line from the  centre of the ring = 6.75 m 2. Basketball Weight of the basketball = 600 to 650 g Circumference of the basketball = 75 to 78 cm 3. Backboard (1.20 m inside the end line) Length (Vertical) = 1.05 m Width (Horizontal) = 1.80 m Thickness = 3 cm Height of lower edge of backboard  from the ground = 2.90 m 4. Players Total number of players = 12 (in each team) Playing members = 5 Substitutes = 7 Chest number of the player = 4 to 15 (FIBA rule); Any two digits (NBA rule)

Basketball 41 Basketball Court, Basket and Backboard 5. Time allocation Time distribution for the match = 10–2–10–15–10–2–10 Duration of match/game = 4 Quarters of 10 minutes each Duration of rest in between = 2 minutes (Each in one half after 10 minutes) Duration of interval = 15 minutes Duration of extra time = 5 minutes 6. Basket Height of ring from the ground = 3.05 m Diameter of the ring = 45 cm Length of the net = 40 to 45 cm 7. Distance between court and spectators = 3 m 8. Officials = 7 (Referee—1, Umpire—1, Scorer—1, Asst. Scorer—1, Time keeper—1, 24 Second Operator—1, Table commissioner—1)

42 Comprehensive Physical Education Lab Manual—XII EQUIPMENT AND SPORTS GEAR Proper equipment with clear specifications is must for a good game. Discard and replace damaged sporting equipment or protective gear. There are quite a few important basketball equipment of interest, which are explained below. The Basketball The basketball is an inflated sphere usually made out of leather. Leather basketballs Basketball are those which are recommended for indoor professional competitions. The rubber covered basketballs are the ones which are used for daily practices and play. A basketball usually weighs 600 to 650 grams and is 75 cm in circumference. The size and weight of the basketball depends on who plays the game. If women are playing, the official size of the basketball is 28.5″ in circumference (which is size 6) and weighs 20 oz, as opposed to 29.5″ circumference and 22 oz weight ball used for men’s games. Prior to the commencement of a basketball match, the referee will test the ball for suitability. The Basket The basket is the goal in the game, and is made up of a horizontal, circular metal rim with a net attached to it. This rim is mounted 10 feet (3.05 m) above the court and 4 feet (1.2 m) inside the baseline. Basket The Backboard The backboard is the firm rectangular board behind the rim. You would be able to see backboards made of glass, steel, aluminium and acrylic (clear and tinted). The heavier and thicker the backboards are, the better the rebound effect will be. The size of a backboard would usually be 1.8 m horizontally and 1.5 m vertically. Baske.backboard The Uniform This is one important part in the game. Every team will have their own uniform, which includes a shirt (jersey) and a pair of shorts, which will be numbered on both, front and back sides (and sometimes with names printed on them) for quick and easy identification. Uniform The Shoes The shoes worn by basketball players are high-topped shoes made to facilitate higher ankle support than normal running shoes for extra comfort during play.

Basketball 43 FUNDAMENTAL SKILLS 1. Pivoting: It is the only legal manoeuvring a player standing and holding the ball is allowed. One foot must be kept at its point of contact with the floor. While the other foot can step in any direction. A player may rotate and move around as long as one foot remains in place, on the floor. The foot chosen is known as the “pivot”, or “pivot foot”, and if it comes off the ground, or otherwise shifts position away from its original spot on the floor, a travelling violation will be called. 2. Passing: It is the quickest way to move the ball. Passing is necessary in order to maintain good possession of the ball. There are many kinds of passing. A pass is a method of moving the ball between players. Most passes are accompanied by a step forward to increase power and are followed through with the hands to ensure accuracy. (a) Chest Pass: Chest pass is the most common used pass. The ball is held in both hands, the fingers spread on the side of the ball with the thumbs behind the ball. The ball is held about chest high with the elbows held comfortably at the sides of the body. The ball is released by extending arms fully, snapping the wrist and stepping in the direction of the pass. The chest pass should be received chest high. Thus, it is a direct pass to own teammate at chest level. (b) Bounce Pass: It is a short distance pass. It is used when a player is being closely guarded. It is executed in the same manner as the chest pass except the ball is bounced into the hands of the receiver. (c) Overhead Pass: This pass is used to pass over a defensive player, usually to a post player or a cutter. The ball is held overhead with both hands, thumbs under the ball and fingers spread on the sides of the ball. The passer steps forward towards the intended receiver and transfers the body weight to the front foot. The arms are brought forward sharply, with a snap of the wrist releasing the ball. (d) Outlet Pass: The outlet pass occurs after a team gets a defensive rebound. The next pass after the rebound is the outlet pass. (e) No-look Pass: The crucial aspect of any good pass is it being difficult to intercept. Good passers can pass the ball with great accuracy and they know exactly where each of their other teammates prefers to receive the ball. A special way of doing this is passing the ball without looking at the receiving teammate. This is called a no-look pass. ( f ) Behind-the-back Pass: Another advanced style of passing is the behind-the-back pass, which, as the description implies, involves throwing the ball behind the passer’s back to a teammate.Although some players can perform such a pass effectively, many coaches discourage no-look or behind-the-back passes, believing them to be difficult to control and more likely to result in turnovers or violations. 3. Dribbling: Dribbling is the act of bouncing the ball continuously with one hand, and is a requirement for a player to take steps with the ball. With the hand cupped, the pads of the fingers control the direction of the ball, while the wrist and fingers flexion provide the force. The ball should be pushed downward and slightly forward, with the body in a crouched position. The opposite arm and forward foot should provide protection between the ball and the opponent. Dribbling can be high, low, crossover, spin, zig-zag, reverse, under the legs, etc. (a) High Dribble: The ball should rebound at waist high and little apart from the body. The movement is very quick and fast. The player is unguarded and free to move. (b) Low Dribble: This is used when a player is closely guarded or is in a congested area. The ball should rebound knee high and close to the dribbling side of the body. 4. Shooting: The main objective of the game of basketball is to score baskets. Therefore, all players should be able to score and shoot from any angle or point. Typically, a player faces the basket with both feet facing the basket. A player will rest the ball on the fingertips of the dominant hand (the shooting arm) slightly above the head, with the other hand supporting the side of the ball. The ball is usually shot by jumping (though not always) and extending the shooting arm. The shooting arm, fully extended with the wrist fully bent, is held stationary for a moment following the release of the ball, known as a

44 Comprehensive Physical Education Lab Manual—XII follow-through. Players often try to put a steady backspin on the ball to absorb its impact with the rim. The ideal trajectory of the shot is somewhat controversial, but generally a proper arc is recommended. Players may shoot directly into the basket or may use the backboard to redirect the ball into the basket. The shot can be lay-up, dunk, jump, set, hook, tip-in etc. (a) Lay-up Shot: This is the most commonly used shot in basketball. It is used when a player receives the pass close to the basket. It is best executed on a diagonal in relation to the basket, using the backboard. When shooting with the right hand, the take off should occur with the left foot, while the right knee thrusts upward to achieve maximum height. At the same time, the ball is set in the shooting hand and the left hand falls away. The shooting arm and fingers extend upward to ‘Lay’ the ball against the backboard. (b) Dunk Shot: In this shot, the player reaches near the basket/ring and jumps above the basket to push the ball inside the basket with hands. (c) Jump Shot: This is most commonly used shot for 3 points. In this shot, one hand is used to push the ball and other hand directs the ball towards the basket with the jump. Hands extend over the head with full accuracy. 5. Rebound: Rebounding is gaining possession of the ball after an unsuccessful shooting attempt. The objective of rebounding is to successfully gain possession of the basketball after a missed field goal or free throw, as it rebounds from the hoop or backboard. This plays a major role in the game, as most possessions end when a team misses a shot. There are two categories of rebounds: (a) Offensive Rebound: The rebound in which the ball is recovered by the offensive side and does not change possession. (b) Defensive Rebound: The rebound in which the defending team gains possession of the loose ball. The majority of rebounds are defensive, as the team on defense tends to be in better position to recover missed shots. 6. Defence: This is the skill to save the goal from the opponent’s attacks. There can be two types of defensive skills: (a) Man to Man Defence: In this system of defence, every player of a team is responsible for defence against any specific player of opposite team. (b) Zonal Defence or Zone to Zone Defence: It is a system of defence in which players are responsible for defence of their sides. SPECIFIC EXERCISES A warm-up for both training and competition should begin with some light activity to increase blood flow to the muscles. The biggest advantage that conditioning gives a player (or team) is that it allows the player to use his/her skills longer in a game. It doesn’t matter how many skills a player possesses—if a player can’t last very long in a game, all those skills will not really matter much. Ever wonder why in most of teams mistakes and turnovers occur in the second half or mainly in the fourth quarter? Most likely, poor conditioning is the cause. Teams can lose games due to poor conditioning. One of the most disappointing ways to lose a game is getting outlasted physically by your opponents. Conditioning drills can make players much quicker, faster, stronger, and improve their coordination and balance, and most of all, improve stamina—which will help the team perform much better in the second half of the game. Following are some exercises for conditioning: 1. Basketball is Running: To perform at the highest level from the beginning of the game to its end, you must be in basketball game shape. To get in basketball game shape it will require you to do lots and lots of running. It will help build your stamina. Long distance running is helpful for a good warm-up. 2. Sprints: Since basketball consists mainly of sprinting and stopping, lots of sprints, and then more sprints take a break, and then run more sprints. Players must do lots of line type sprinting, such as suicides, especially, while dribbling the basketball.

Basketball 45 3. Running Backwards: It is a very important skill that also needs to be worked on. Start on the baseline, sprint to half court, then turn and run backwards with the arms up in the air. This not only helps with coordination, but also a good defensive technique. 4. Jumping: It is one of the most important skills used in the game of basketball. If a player is tired, he will not be able to jump as high. A team needs a player who can get rebounds in the final minutes of the game. 5. Footwork: Jump Roping, Ladder drills, Karaoke drills are all parts of building great footwork skills. 6. Defensive Drills: Defensive drills are all parts of the conditioning scheme. A good defensive player “attacks” rather than “reacts” during the game. 7. Ball Handling: Players need to condition their arms to be able to handle the ball late in the game. The best way to do this is to do “stationary” ball handling drills until a player can really feel the “burn” in his arms. Then move to ball handling drills that require lots of movement and agility. The harder a player works at ball handling, the easier it will become in a game. Most ball handling drills will work as long as the player dribble hard (pound the ball through the floor), always look up, and use proper stance. 8. Push-ups: This is a great exercise to help keep players’ arms strong during the season, and also a good drill to do when they have to skip a workout. 9. Sit-ups: It keeps the abdomen strong, also helps keep the lower back stretched out. 10. Pull-ups: Pull ups will also help to keep your arms strong during the season, and when you have to skip a full workout. INJURIES The common basketball injuries are as follows: 1. Shoulder Injury: Hurtling basketballs into the basket over and over again can cause an arm or shoulder to get out of joint. 2. Tendonitis: All that jumping, scooping, and bending can be hard on muscles, especially those in the lower calf. The painful condition known as tendonitis can result; it is inflammation of the tendons that connect the leg muscle to the bone. 3. Bursitis: Guard duty can be fun, but it puts a lot of stress on the ankles–leading to bursitis. This is a painful swelling of the bursa, the sac-filled cushion at the heel. This same condition can affect the bursa in the shoulder and elbows, which is often felt by centres, for example, who keep their arms up in the air for long periods of time. 4. Impingement Syndrome: When shoulders are overused, calcium deposits will sometimes settle in the ligaments that connect the collarbone with the shoulder blade. Deposits can also accumulate in the hips, knees, ankles, wrists, and even the fingers. The result? Every time a player reaches for the basket, it hurts! 5. Lower Back Pain: Repetitive bending, as in guarding the other team’s best player, can hurt even the youngest backs. 6. Carpal Tunnel Syndrome: Dribbling heavy, bouncing balls might earn you a basket, but it can also cause carpal tunnel syndrome, a condition in which the ligament band that goes around nerves and muscles that run from the fingers through the arm, is constricted. Nerves literally “hit” muscle and bone, causing excruciating pain. 7. Jumper’s Knee: Even if you are light on your feet, all that jumping can eventually take its toll—causing swelling and inflammation in knee. That’s why so many professional basketball players wear Ace bandages, more constrictive wraps, or even braces on their knees when they’re on the court. 8. Foot Injury: All that movement, feet jumping, balls bouncing, arms waving, your eye’s on the ball and ouch! It’s not uncommon for one player to fall and turn an ankle or for someone to unintentionally step on the toe of another player.

46 Comprehensive Physical Education Lab Manual—XII 9. Neck Pain: Shoulders and arms do a lot of work, but the neck also gets into the act. Throwing the ball up, pushing it through a basket, looking up, these actions curl the neck into uncomfortable, strenuous positions. 10. Eye Injuries: Black eyes, cuts and scrapes around the eye, and bruises in the area of the eye are among the most common injuries in the eye. Other Acute or Traumatic Injuries in Basketball: 1. Anterior and Posterior Cruciate Ligament (ACL/PCL) Injuries: These are the major ligaments that provide stability to your knee. Injuries happen during a sudden twisting motion or a change of direction, which is a big part of the game of basketball. 2. Injuries to the Meniscus: This is the cushioning pad inside your knee. They can be torn with a forceful rotation of the knee while the foot is firmly planted, a move often seen in basketball. 3. Wrist Sprains: Falling with your hand outstretched to take the impact can sprain or break your wrist. 4. Finger Fractures: Also seen with falls, contact, or even just a bad catch or ball pass. 5. Ankle Sprains: Sudden changes of direction while running can result in an ankle sprain. 6. Achilles Tendon Rupture: A forceful stretch of the tendon can cause it to rupture, with a pop sound and sudden inability to lift onto your toes. Recovery can require surgery and up to 12 weeks in a cast. 7. Hamstrings Pull or Tears: These muscles at the back of your thigh flex your knee during running, and a pull can happen with a sharp pain in mid-stride. 8. Muscle Sprains and Strains. Prevention and Treatment Most of the injuries common to basketball are preventable by practising good habits. Following preventable measures are significant in preventing the basketball injuries: •• Have a pre-season physical examination and follow your doctor’s recommendations for basketball injury prevention. •• Hydrate adequately—waiting until you are thirsty is often too late to hydrate properly. •• Pay attention to environmental recommendations, especially in relation to excessively hot and humid weather, to help avoid heat illness. •• Maintain proper fitness—injury rates are higher in athletes who have not adequately prepared physically. •• After a period of inactivity, progress gradually back to full-contact basketball through activities such as aerobic conditioning, strength training, and agility training. •• Avoid overuse injuries—more is not always better! Many sports medicine specialists believe that it is beneficial to take at least one season off each year. Try to avoid the pressure that is now exerted on many young athletes to over-train. Listen to your body and decrease training time and intensity if pain or discomfort develops. This will reduce the risk of injury and help avoid “burn-out”. •• Warm up thoroughly prior to play. Sprinting and jumping with cold muscles may increase the risk of injury. •• Wear supportive basketball shoes with skid-resistant soles. •• Use protective equipment (mouth guards, knee and elbow pads or eye protection). •• Use good techniques and play by the rules. •• Clean off courts before play—check for slippery spots or debris. •• Have a first aid kit on hand. •• Get adequate recovery. •• Stay hydrated. Have a good drink of water before your hoop session, then drink at regular intervals while you play. For long sessions, a sports drink can replenish lost body salt.

Basketball 47 •• Talk with your coach and/or athletic trainer about an ACL injury prevention programme and incorporating the training principles into team warm-ups. •• The athlete should return to play only when clearance is granted by a health care professional. TERMINOLOGY • Back Court: The half of the court away from the basked under attack, the guards are often called back court players. • Basket: The iron hoop with net, where baskets are scored. • Drive: An aggressive move towards the basket by a player with the ball. • Dunk: To jump above the basket and stuff the ball through the loop. Such a movement with great vigour is called ‘Slam Dunk’. • Fast Break: An offensive technique of scoring a basket before the defense can react. • Fake: Using a deceptive move with the ball to move the defensive player out of position. • Rebound: When the ball bounces off the backboard or ring (basket) and remains in play, to be recovered by either team. • Restraining Circles: Three circles marked in the ground, one located in the centre of the court and one located at each side of the free throw lines. • Violation: A violation is an infraction of the rules in which no personal contact with the opponent is involved and the penalty for which is loss of a ball. • Travelling: When a player in possession of the ball within bounds progresses illegally in any direction. • Backboard: The surface of wood, metal or glass to which the basket is affixed to make shots into the basket. • Jump Ball: A means of putting the ball into play by having an official toss it up between two players. This only occurs at the start of the game. • Held Ball: (i) A situation in which opposing players both hold the ball, neither of them can possess; this is resolved by the referee by throwing the ball in the air between them. (ii) When a player makes no real attempt to put the ball into play. • Throw In: A method of putting the ball into play from out of bounds. • Dodging: Pretending to move or throw the ball in one direction but actually moving or throwing the ball in another direction. • Dribbling: It means advancing with the ball. • Technical Foul: A non-contact foul by a player, team or coach for unsportsman like behaviour or failure to abide by rules of the game. • Multiple Foul: A foul on an opponent by two or more players at the same time. • Personal Contact: It is a foul, when a player is impeded, pushed, charged or held by an opponent player. • Set Shot: An unhindered shot taken from a well-balanced position is called a set shot. • Multiple Throws: A number of free throws awarded at the same time for a foul by opponent. IMPORTANT TOURNAMENTS International 2. Commonwealth Games 4. NBA League 1. Olympics 3. World Championship

48 Comprehensive Physical Education Lab Manual—XII Important Cups and Trophies 1. European Cup 2. America Cup 3. Asia Cup 4. Federation Cup 5. Bangalore Blues Cup 6. C. Munni Swami Cup 7. Services Trophy 8. B.C. Gupta Trophy 9. All India Ramu Memorial Trophy 10. William Toad Memorial Trophy (National—Men) 11. Prince Vasalat Jha Trophy (National—Women) AWARDS Padma Shri Awardees 2019 Prashanti Singh (women) 2021 Anitha Pauldurai (Women) Arjuna Awardees 1961 Sarbit Singh 1967 Khushi Ram 1968 Gurdial Singh 1969 Hav. Hari Dutt 1970 Gulam Abbas Moontasir 1971 Manmohan Singh 1973 Surindra Kumar Kataria 1974 Anil Kumar Punj 1975 Hanuman Singh 1977–78 T. Vijayraghvan 1979–80 Om Prakash (Sr.) 1982 Ajmer Singh 1983 Radhey Shyam, Ms. Suman Sharma 1999 Sajjan Singh Cheema 2001 Parminder Singh 2014 Geethu Anna Jose 2017 Prashanti Singh 2020 Vishesh Bhriguvanshi Dhyan Chand Awardees 2002 Aparna Ghosh 2003 Ram Kumar VIVA VOCE Q. 1. What is the size of a basketball court? Q. 5. What is the length of the net? Ans. 28 m in length and 15 m in breadth. Q. 2. What is the circumference of the basketball Ans. 40–45 cm. ball? Q. 6. How much is the height of lower edge of Ans. 75 to 78 cm. board from the floor? Q. 3. What is the weight of the basketball ball? Ans. 600 to 650 g. Ans. 2.90 m. Q. 4. What is the radius of centre circle? Q. 7. What is the thickness of the board? Ans. 1.80 m. Ans. 3 cm. Q. 8. From which material is the board made of? Ans. Hard wood or fibre glass.

Basketball 49 Q. 9. How many players are there in a team? Q. 23. What is the method of giving points? Ans. A basket beyond 3 points line = 3 points, a Ans. 12 (5 players + 7 substitutes). basket from inside the 3 points line = 2 points, a Q. 10. What numbers are printed on the shirts of basket by free throw = 1 point. players? Q. 24. What are the different types of passing in Ans. Numbers 4 to 15 (FIBA Rule). basketball? Q. 11. What are the length and the breadth of the Ans. Push pass, Bounce pass, Underhand pass with board? two hands, Baseball pass, Hook pass, Flip pass, Volley pass and One-handed side pass. Ans. The length and the breadth of the board are 1.80 m and 1.20 m, respectively. Q. 25. What is ‘man to man defence’? Ans. In this system of defence, every player of a team Q. 12. Which type of ball is used in competitions? is responsible for defence against any specific Ans. Leatherette ball. player of opposite team. Q. 13. What is the duration of the match? Q. 26. What is ‘zone to zone defence’? Ans. 4 durations of 10 minutes each with 2 minutes Ans. It is a system of defence in which players are rest in between. responsible for defence of their sides. Q. 14. How many officials are required for a match? Q. 27. What is pivoting? Ans. 7 (1-Referee, 1-Umpire, 1-Scorer, 1-Asst. Scorer, Ans. It means taking a step once or more than once in 1-Timekeeper, 1-24 Second Operator, 1-Table Commissioner). any direction with the same foot but the other foot, which is called pivot foot, should remain Q. 15. What is the duration of a time-out? in touch with the floor. Ans. One minute. Q. 28. Can a team pass the time in last two minutes game? Q. 16. If a player commits 5 fouls in the first half, can Ans. No. he play in the second half? Q. 29. Where are the free throws taken from? Ans. Free throws are taken from the end line. Ans. No. Q. 17. Can any player leave the court during the Q. 30. If both the teams have equal points after the end of the second half, how will the decision match? of the winner and the loser be taken? Ans. No. Ans. An extra time of 5 minutes will be given and Q. 18. What is 5 Seconds Rule? this extra time will be given again and again till the tie is broken. Ans. A player cannot hold the ball for more than 5 seconds. Q. 31. What do you mean by “Three Seconds Rule”? Ans. A player cannot stay for more than three Q. 19. What is 8 Seconds Rule? seconds in the opponent’s restricted area, while Ans. A team must send the ball into its front court the ball is in the control of his team. within 8 seconds. Q. 32. Name any two Arjuna awardees of basketball. Q. 20. What is the duration of substitution? Ans. (i) Prashanti Singh (2017) Ans. 20 seconds. (ii) Vishesh Bhriguvanshi (2020). Q. 21. What do you mean by “Ten Seconds Rule”? Q. 33. Name any two important cups and trophies. Ans. According to this rule, during the last three Ans. (i) Federation Cup (ii) B.C. Gupta Trophy. minutes of the play of the second half and during all the extra periods of play, the attacking team Q. 34. When was Basketball officially introduced in must bring the ball to its front court within ten the Olympic Games? seconds after the possession of the ball. Ans. In 1936 in Berlin. Q. 22. How many ‘time-outs’ are permitted in each quarter? Q. 35. When was Basketball Federation of India (BFI) formed? Ans. One time-out in each quarter for each team. Ans. In 1950.

550 Comprehensive Physical Education Lab Manual—XII UNIT Football INTRODUCTION The contemporary history of the world’s favourite game spans more than 100 years. It all began in 1863 in England, when rugby football and association football branched off on their different courses and the Football Association in England was formed—becoming the sport’s first governing body. Football as well as rugby and soccer are believed to have descended from the ancient Greek game of harpaston. Harpaston is mentioned frequently in classical literature, where it is often referred to as a “very rough and brutal game”. The rules of this ancient sport were quite simple: Points were awarded when a player would cross a goal line by either kicking the ball, running with it across the goal line, or throwing it across the line to another player. The other team’s objective was simply to stop them by any means possible. There was no specific field length, no side line boundaries, no specified number of players per team, only a glaring lack of rules. Most modern versions of football are believed to have originated from England in the twelfth century. The game became so popular in England that the kings of that time (Henry II and Henry IV) actually banned football. They believed that football was taking away interest from the traditional sports of England, such as fencing and archery. Despite royal edicts banning the game from time to time, football remained popular until the early 19th century. Different forms of the game soon developed at the various English public schools, including Rugby, Eton, and Harrow. Eventually, two main games emerged. One was primarily a kicking game, which later became association football, or soccer; the other (dating from 1823) was football as played at Rugby, in which carrying the ball and tackling were permitted. The first description of a football match in England was written by William Fitz Stephen in about 1170. He recorded that while visiting London he noticed that “after dinner all the youths of the city go out into the fields for the very popular game of ball.” He pointed out that every trade had its own football team. “The elders, the fathers, and the men of wealth come on horseback to view the contests of their juniors, and in their fashion sport with the young men; and there seems to be aroused in these elders a stirring of natural heat by viewing so much activity and by participation in the joys of unrestrained youth.” The rules of modern football were framed by Cambridge University, England in 1848. Shefield Football Club, the first football club, was established in England. The first international football match was played between England and Scotland in 1872. Considering the growing popularity of the game, delegates from 7 nations met on May 21, 1904 to form the Federation International de Football Association (FIFA). The game of football was 50

Football 51 included in the Olympic Games in 1908. The FIFA organised the World Football Championship for the first time (the first World Cup of football) in 1930 at MONTE VIDEO and the Olympic Champion Uruguay lifted the JULESRIMET TROPHY named after the President of the FIFA. In India, football was introduced by the British. Being a simple and inexpensive game, it became popular among the masses. The All India Football Federation (AIFF), which came into existence in 1937, is the governing body of the game in India. But story of organised football in India is connected with the history of India Football Association (IFA), which is today the governing body of the game in state of West Bengal. Indian Football Association, Kolkata is the oldest state level organisation in the country which was formed in 1893. Some of the clubs such as Mohammedan Sporting, Sova Bazar Club and Mohan Bagan Club gave great impetus to the game. The Durand Cup and Trader Cup, which are now known as IFA shield, are the oldest competition in India. GENERAL RULES Football is a team sport. Two teams of eleven players each try to score by kicking a ball in the goal post. The game is played on either natural or artificial surfaces, the surface must be green and rectangular in shape, and there is a goal post at each end. The two long sides of the rectangle are called touch lines and the two shorter sides are called goal lines. The field is divided into half by the halfway line. The general rules for football are listed below: 1. Duration of the Game: The game is played in 2 halves. For men, it is played in 2 halves consisting of 45 minutes each. For women, it is played in 2 halves consisting of 40 minutes each. The half time interval must not exceed more than 15 minutes. At the discretion of the referee, more time is allowed to compensate for any stoppage during play, e.g., due to substitutions or care and attention of injured players. 2. Start or Restart of Play: A kick-off starts play at the start of the match or after a goal. A kick-off involves one player kicking the ball, from stationary, forward from the centre spot. All players must be in their own half prior to kick-off. A coin is tossed pre-game, the team which loses the toss are awarded the kick- off to start the game whilst the team that win the toss are allowed to choose which direction they want to play. After half time, the teams switch direction and the other team will kick-off. After a goal is scored, the team which conceded the goal will kick-off to restart the play. 3. Method of Scoring: A goal is scored when the ball crosses the goal line inside the goal mouth under the cross-bar of goal post. The team scoring the highest number of goals by kicking or heading the ball into the opponent’s goal wins the game. If no goal or an equal number of goals are scored, the game shall be termed as draw. 4. Number of Players: Two teams of no more than 11 players (one of which is the goalkeeper). A game cannot start if either team has less than 7 players. Teams must have one goal-keeper, defenders, mid-fielders and forwards. 5. Ball In and Out of Play: The ball is out of play once a goal has been scored or when the referee has stopped the game. The ball is in play at all other times. 6. Offside: It is an offence for a player to be in contact with the ball when they are closer to the opponents’ goal than both the ball and the second-last opponent. The offside rule exists to ensure there are always opponents (generally the goal keeper and a defender) between a player receiving the ball and the goal. Without the offside rule, play can become boring with repeated long balls being kicked to a player stood next to the goalkeeper for an easy goal. If a player is declared offside, the referee shall award an indirect free kick, which shall be taken by a player of the opposing team from the place where the offside occurred, unless the offence is committed by a player in his opponent’s goal area. In this case, the free kick shall be taken from a point anywhere within the half of the goal area in which offence took place. 7. Free Kicks: These are given by the referee for fouls and misconduct. A free kick can either be direct or indirect. A goal can be scored directly from a direct free kick. A goal can only be scored from an indirect free kick if it touches at least one other player first. The free kick must be taken from a stationary position

52 Comprehensive Physical Education Lab Manual—XII with that position varying depending on whether the free kick was given inside or outside the goal area and whether it’s direct or indirect. The opposing team must be a minimum of 9.15 m from the ball when the free kick is taken. 8. Fouls/Misconduct: These are many and varied. Broadly speaking, a faul is an offence to use excessive force whilst playing the game either deliberately or undeliberately or to handle the ball (unless you are a goal keeper). The referee may show the yellow card to caution players for less serious offences and the red card for more serious offences resulting in the player being sent off. Two yellow cards are equivalent to one red card. A foul is enforced when a player in a team commits any of the following offences: • Kicks or attempts to kick an opponent • Jumps at an opponent • Charges an opponent from behind • Trips an opponent, i.e., attempting to throw the opponent by the use of legs or by stopping him • Holds an opponent with or any part of the body • Pushes an opponent with hand or any part of arm • Charges an opponent in a violent or dangerous manner • Strike an opponent before the ball. 9. Ball: Ball must be spherical, made of leather (or similar) 68–70 cm in circumference and of a certain pressure. 10. Equipment: Players must wear a jersey, shorts, stockings, shin guards and footwear. The object of football is to maneuver the ball into the opposing team’s goal, using any part of the body except the hands and arms. The side scoring more goals wins. The ball is round, covered with leather or some other suitable material, and inflated; it must be 27–27.5 inches (68–70 cm) in circumference and 410–450 grams in weight. A game lasts 90 minutes and is divided into halves; the halftime interval lasts 15 minutes, during which the teams change ends. Additional time may be added by the referee to compensate for stoppages in play (for example, player injuries). If neither side wins, and if a victor must be established, “extra-time” is played, and then, if required, a series of penalty kicks may be taken. 11. Players are not allowed to handle the ball with hands. They are allowed only to kick or head the ball. Hands are used to throw the ball into ground when it is out of ground during the match. 12. Only goal-keepers could handle the ball with hands inside penalty box (save a goal or set ball for a kick). 13. Substitution: To replace a player with a substitute, the following conditions must be observed: • The referee must be informed before any proposed substitution is made. • The substitute only enters the field of play after the player being replaced has left and after receiving a signal from the referee. • The substitute only enters the field of play at the halfway line and during a stoppage in the match. • The substituted player takes no further part in the match. • All substitutes are subject to the authority and jurisdiction of the referee, whether called upon to play or not. SPECIFICATIONS 1. Playfield = Rectangular and marked with lines and must be green Shape of the playfield = Minimum 90 m, Maximum 120 m Length of the playfield = Minimum 45 m, Maximum 90 m Breadth of the playfield

Football 53 Size of the penalty area = 40.3 m × 16.5 m Size in international matches = 110 m × 75 m (120 yards × 80 yards) Corner arc = 1 m Penalty spot from the goal line = 11 m (12 yards) Radius of centre circle = 9.15 m (10 yards) 2. Goal Post Width of the goal post horizontally = 7.32 m (8 yards) Thickness of the goal post = 5 inches Height of goal the post = 2.44 m (8 feet) 3. Football Circumference of the football = 68 to 70 cm Weight of the football = 410 to 450 g Pressure inside the football = 0.6–1.1 atm at sea-level 4. Players Number of players in a team = 11 (playing) + 7 (extra) = 18 players Maximum number of substitutes = 3 (allowed in one match) Football Field

54 Comprehensive Physical Education Lab Manual—XII 5. Time = 45–45 min (2 halves) for men Duration of match = 40–40 min (2 halves) for women = 5 or 10 minutes Interval of match = 15–15 min (2 halves), if needed Extra time = Minimum 1.5 m (5 feet) 6. Height of corner flag = 4 (1 Referee, 2 Linesmen, 1 Table Official) 7. Officials for match EQUIPMENT AND SPORTS GEAR Proper equipment with clear specifications is must for a good game. Discard and replace damaged sporting equipment or protective gear. There are quite a few important football equipment of interest, which are explained below: Footballs The football is spherical and made of leather or other suitable material. It has a circumference of not more than 70 cm and not less than 68 cm. It weighs not more than 450 g and not less than 410 g. It should have a pressure equal to 0.6–1.1 atmosphere at sea level. Football Bags Footballs Since football players have a lot of equipment to carry, they need a light weight but Football Bag heavy duty bag. It can be made of canvas, nylon or even leather. It should have separate compartments or pockets on the inside and the outside and also a ventilated area for wet or dirty gear. The bag should be easy to carry. Football Clothing They go through a lot of wear and tear during the game, so they need to be strong and durable. The shirts are short sleeved or three quarter sleeved and the jerseys are nylon and mesh style for keeping the players cool and dry. Football Shoes Football Clothing These are very important gear since the game of football involves a lot of running, starts, stops and turns. Spiked shoes are worn on grass fields. The shoes should be comfortable and fit properly in order to avoid blisters. Football Shoes

Football 55 FUNDAMENTAL SKILLS There are many different skills involved in the game of football. The skills can be broadly broken down into those that involve Gaining Possession, Maintaining Possession, Releasing Possession and Contesting Possession. The following are important skills that help maintain the possession: 1. Passing: Passing involves giving the ball to a teammate. There are different kinds of passes. The key elements of any pass include: • See the target. • Approach the ball. • Plant and position of support, or non-kicking foot (the toe of the non-kicking foot should be pointed in the direction the player wants the ball to go). • Look at the ball, holding the head steady. • Contact the correct area of the ball with locked ankle. • For instep and outside of foot pass, the toes are pointed down and contact is on the top of the foot. • For inside of the foot pass, toes are pointed up. • Follow-through: kick “through the ball,” following through toward the target. • Transfer the weight forward. • Anticipation of where the ball is going to come. 2. Receiving: Receiving a ball on the ground is different than receiving a ball in the air. Receiving the ball in the air is a skill that involves six major phases: (a) Keeping your eye on the ball. (b) Reading the flight, speed and direction of the ball. (c) Deciding which body part will control the ball (foot, thigh, chest or head). (d) Getting the body in line with the direction of the ball. (e) Preparing to receive the ball by presenting the body part to the ball. ( f ) Cushioning the ball with the body part to slow it down and preparing for the next touch. 3. Shooting: Shooting uses the same technical elements as passing, with the important difference being that the goal is to pass the ball beyond the goalkeeper. Shooting a football for a goal takes concentration and much practice to be effective and accurate. To shoot the ball, players should plant their weak foot next to the ball. The foot should be pointing in the general direction that the ball will be kicked, but it does not have to be perfectly aligned, as the kicking foot will do the aiming. 4. Dribbling: Of all basic football skills, dribbling is probably the most fundamental. Dribbling involves keeping the ball moving between the player’s feet by kicking it from one foot to the other. Football players can dribble completely in place or can move slightly with the ball, focusing on keeping it under their feet entirely. By keeping the ball under the feet, players protect it from defenders and prevent the ball from being stolen easily. Dribbling keeps the ball in motion and allows players to pass it if necessary in order to stay on offense. To be successful at dribbling, players should work on dribbling with different parts of the feet in order to beat defenders. Instead of always dribbling with the instep, players should practise dribbling with the outside of the foot and the inside heel area. This, along with increasing speed, will help players beat defenders. 5. Trapping: Trapping means controlling the lifted ball that is received by a player where a body trap is used, a foot trap is usually followed in order to ‘settle’ the ball to the ground. 6. Tackling: Tackling involves taking the ball possession from the opponent. Front block tackling, Side way tackling, Back tackling are some examples of tackling.

56 Comprehensive Physical Education Lab Manual—XII SPECIFIC EXERCISES A warm-up for both training and competition should begin with some light activity to increase blood flow to the muscles. The biggest advantage that conditioning gives a player (or team) is that it will allow the player to use his/her skills longer in a game. It doesn’t matter how many skills player have—if player can’t last very long in a game, all those skills will not really matter much. Conditioning drills can make players much quicker, faster, stronger, improve their coordination and balance, and most of all, improve stamina—which will help the team perform much better in the second half of the game. Following are some exercise for conditioning: 1. 5–10 minutes of jogging. 2. 10–15 minutes of dynamic stretching exercises. 3. 10–15 minutes general and specific drills. 4. 4 to 8 easy run outs over 30-60 meters. The next phase of the warm up is to stretch the muscles and joints. This will be achieved initially by passive stretches followed by active stretches specific for the action of football. Here is a selection of stretches that you can use for your basketball warm-up. 1. Hamstring Stretches: Your hamstrings are the muscles on the back of your upper legs. Sit on the floor. Cross your legs in front of you. Slowly straighten your left leg with your toes always pointing straight up. Keep your right leg bent, with the bottom right foot against the inner part of your left leg. Lean forward from the hips until you start feeling your hamstring stretch. Hold this stretch for 20 seconds. Now switch legs and repeat entire stretch. 2. Back Stretches: Lie on your back, legs flat on the ground. Hold your right leg just below the knee and slowly raise it towards your chest. Keep your leg straight (or as straight as possible) and your head down during this. Hold for about 25 seconds. Lower the leg. Switch legs. Repeat. Do this with each leg 3–5 times. 3. Calf Stretches: Stand near a wall. Lean your forearms against it, with feet flat on the ground. Lean your forehead against the back of your hands while they’re on the wall. Bend your left knee, bringing it towards the wall. The right leg remains straight while doing this. Start moving your hips forward. You will feel your right calf stretch. Hold for about 20 seconds. Rise to a standing position and switch legs and repeat. To stretch your Achilles tendon, do the above while bending slightly at the knee. 4. Groin Stretches: Sit on the floor. Forming a circular shape with your legs, join the soles of your feet together and hold them with your hands. Lean your elbows on the inside of your legs. Lean your upper body forward from the hips. You’ll feel a stretch in your groin. Hold it for 20 seconds, slowly sit up, and repeat this from the beginning once or twice more. 5. Shoulder Stretches: Stand up. Put your right hand over your left shoulder. Put your left hand on your right elbow and pull that elbow toward your left shoulder. You’ll feel your right shoulder stretching. Hold it for 20 seconds. Then reverse everything and repeat. 6. Arm Stretches: Loosen up your arms/shoulders by sticking them straight out (sideways), swirl them in small tight circles, make the circles wider and wider until you’re basically swinging your arms in a circle that goes from the floor around to the ceiling. That should take about 30 seconds. Do this again but swirling your arms in the reverse direction. INJURIES The common football injuries are as follows: 1. Knee Injuries: These injuries occur in games which are fast and there are fast twisting motions. 2. Thigh and Hip Injuries: When there is tear in one or more of the hamstring muscles, it is called as hamstring strain. This is very common in football due to the need for sudden sprints and changing directions. Groin injury is a tear or rupture to any one of the adductor muscles and is very common in the game of football.

Football 57 3. Ankle Injuries: Due to rapid changes in directions, ankle sprains are common in football. 4. Foot Injuries: Metatarsal fractures are becoming very common in the game of football due to increased training loads, harder pitches and lighter, less protective boots. Prevention Most of the injuries common to football are preventable by practising good habits. Following preventable measures are significant in preventing the football injuries: • Have a pre-season physical examination and follow your doctor’s recommendations for football injury prevention. • Hydrate adequately—waiting until you are thirsty is often too late to hydrate properly. • Pay attention to environmental recommendations, especially in relation to excessively hot and humid weather, to help avoid heat illness. • Maintain proper fitness—injury rates are higher in athletes who have not adequately prepared physically. • Avoid overuse injuries—more is not always better! Many sports medicine specialists believe that it is beneficial to take at least one season off each year. Try to avoid the pressure that is now exerted on many young athletes to over-train. Listen to your body and decrease training time and intensity if pain or discomfort develops. This will reduce the risk of injury and help avoid “burn-out.” • Correct warm up between 15–30 minutes. • Wearing the appropriate shoes and clothing. • Do not play a rough game. • Follow the instructions of the coach. • Follow the rules and regulation of the game. TERMINOLOGY • Corner-kick: It is also known as flag kick. Corner-kick is awarded when a defender puts the ball out of the play behind his team’s goal for another attacker to head or make a short pass to a team-mate to convert it into goal. It is taken from corner-arc or quarter-yard circle. • Defense-pause: When the defending player fails to intercept or tackle the ball which has been approaching towards goal post. • Direct Free-kick: It is given when referee shows the warning card to the player. This foul has been committed outside the penalty area. The common fouls are intentional delay, intentional hit to the player, intentional handling the ball, charging, dangerous play, holding opponent from behind and violent kicks. A goal can be scored from this direct kick. • Dropped Ball: When two players commit foul simultaneously in the struggle for ball possession, the referee stops the game for sometimes and afterwards drops the ball on the ground for the players to get the possession. • Expulsion (Red-card): Player is expelled if he commits a serious foul; is violent; strikes charges; kicks or attempts to kicks; trips on opponent, hold opponents; handles the ball intentionally; use abusive, offensive or insulting languages; receive a second yellow-card during the game. • Extra Time: The time allotted to decide the match in case of draw. This time is awarded after expiration of normal duration. • Free-kick: A free-kick is awarded when a player has been fouled. In the direct free-kick, the ball can be kicked directly at the goal. In the indirect free-kick, the ball must be passed to a team-mate before being directed at the goal. Opponent’s players must be 10 yards ways from where it is to be taken. • Goal-kick: When ball passes over the goal-line without goal scoring by the attacking player, then ball is kicked by placing from the penalty area.

58 Comprehensive Physical Education Lab Manual—XII • Goal Scored: The referee will signal goal when the ball completely crossed the goal line between the goal post under the crossbar of goal post. It must be scored in a fair manner. • Indirect Free-kick: It is given when some foul or injury to player has occurred outside the penalty area. These fouls are like illegal pushing, dangerous kick, charging, using abusive language to opponent etc. • Injury Time: The time for which game has been stopped temporarily due to injury of the player. This stopped duration of game is added in regular time after each half. • Kick-off: It is starting the game (in beginning or after half-time or after the goal has scored or in extra time). • Off-side: A player is off side when he is close to the opposing goal line without the ball, unless two defenders are between the attacker and the line. This off-side is also considered as a defensive tactic (the entire defensive line moves rapidly in a wave to put the attacker off side). Off-side is given by linesman by raising red flag. Goal is not considered in that case and opponent is awarded with indirect kick. • Penalty-kick: A penalty kick is awarded when a foul is committed by a defender in the penalty area. The ball is placed on the penalty spot and the attacking players try to kick it directly into the goal and goalkeeper only defends it. • Substitution: Though there are five reserve players but only three substitutes are permitted during match that too with permission from referee. • Through-pass: In this, the ball is passed between two or more defenders and the own team-mate collects the ball move further. • Throwing In: It is given to opponent if ball passes over the sideline on the ground or in the air. This is taken by the player from the side line. Player throws the ball ahead to give the pass to his player. Both the feet are in contact with ground. A goal cannot be scored directly from throw in. • Warning (Yellow Card): The players receive a warning if they regularly break the rules; do not respect the referee’s decision; delay the start of play; are argumentative or show no sportsman conduct; goalkeeper keeps the possession of the ball for more than six seconds, etc.
 IMPORTANT TOURNAMENTS 2. UEFA Cup 4. FA Cup 1. FIFA World Cup 6. Olympics Games 3. Euro Cup or European Championship 8. Presidents Cup 5. Colombo Cup 10. IFA Shield 7. Asian Games 12. Santosh Trophy 9. Ashutosh Trophy 14. Todd Memorial Trophy 11. Vittal Trophy 16. Nagjee Trophy 13. DCM Trophy 18. Srikrishna Gold Cup 15. Begam Hazrat Mahal Trophy 20. Nehru Cup 17. Sanjay Gold Cup 22. National Junior Nizam Gold Cup 19. Subroto Mukherjee Cup 21. AFC Challenge Cup

Football 59 AWARDS Padma Shri Awardees 1962 Goshto Behari Pal 1971 Sailen Nath Manna 1984 Chuni Goswami 2008 Bhaichung Bhutia 1990 Pradip Kumar Banerjee 2020 Oinam Bembem Devi 2019 Sunil Chhetri 2022 Brahmanand Sankhwalkar 1961 Pradeep Kumar Banerjee Arjuna Awardees Tulsidas Balaram 1963 Chuni Goswami Jarnail Singh 1965 Arun Lal Ghosh 1962 Yusuf Khan 1967 Peter Thangaraj 1964 Inder Singh 1970 Syed Nayeemuddin 1966 C.P. Singh 1973 Magan Singh Rajvi 1969 Gurdev Singh Gill 1979–80 Prasun Banerjee 1971 Mohammed Habib 1981 Sudhir Karmakar 1978–79 Shanti Mullick 1989 Subrata Bhattacharya 1980–81 Brahmanand Sankhwalkar 1998 Baichung Bhutia 1983 Bruno Coutinho 2002 I.M. Vijayan 1997 Deepak Kumar Mondal 2011 Sunil Chettri 2001 Subrata Pual 2017 Oinam Bembem Devi 2010 Gurpreet Singh Sandhu 2020 Sandesh Jhingan 2016 2019 Dronacharya Awardees 1990 Syed Naeemuddin 2022 Bimal Prafulla Ghosh *Major Dhyan Chand Khel Ratna Awardee 2021 Sunil Chhetri Dhyan Chand Awardees 2011 Shabbir Ali 2017 Syed Shahid Hakim 2020 Sukhvinder Singh Sandhu * Formerly it was known as the Rajiv Gandhi Khel Ratna Award.