ARAMBAGHVVEKANANDA ACADEM

ARAMBAGH, HOOGHLY-
AFFILIATION NUMBER-2430125
SCHOOL NUMBER 15540 DUTY

STUDENTS DETAILS
NAME Sagnik Samanta
SUBJECT Health and physical education
CLASS XII
SECTION -
Commerce
ROLL 12
SESSION 2022- 2023
BOARD ROLL NUMBER
BOARD REGISTRATION NUMBER
 ACKNOWLEDGEMENT
I would like to express my gratitude to my
teacher Mr. Anup Das and our Principal
who gave me the golden opportunity to
do this project. This project helped me in
doing a lot of research work and practical
understanding to the concept.

Iwould also like to thank my parents and

friends who helped me a lot in finalizing
the project within the limited time frame.
Iwould like to thank my parents and
classmates for their overall help and
support.
 CERTIFICATE
This is to certify that Sagnik Samanta of
XII(Commerce) of your school has
completed his project file under my
supervision. He has taken proper care and
shown utmost sincerity in the completion
of this project.

certify that this project is upto my

expectations and as per the guidelines
issued by CBSE.
DATE OF SUBMISSION
DATE OFVERIFICATION
PRINCIPAL'S SIGNATURE

INTERNAL EXAMINER'S SIGNATURE EXTERNAL EXAMINER'S SIGNATURE

 INDEX
SL TOPICS PAGE
PAGE TEACHER
SIGNATURRE
NO. NO.
Fitness tests 1-3
administration for all items
Procedure for Asanas, 4-8
Benefits&
Contraindications for any
two Asanas for each
lifestyle disease
Anyone IOA recognised 9-16
Sport/Game of choice.
Labelled diagram of Field &
Equipment. Also mention
its rules, Terminologies &&
Skills
4 Bibliography 17
 PHYSICAL EDUCATION PRACTICAL
CLASS-XII
Practical-1: Fitness tests administration for all items.
Motor fitness is a term that describes an athlete's ability to perform effectively during sports or any other
physical
activity.
Motor Fitness Test
1. 50 M Standing Start 2. 600 M Run/Walk
3. Sit &Reach Test 4. Partial Curl Up
5. Push Ups (Boys) 6. Modified Push Ups (Girls)
7. Standing Broad Jump 8. Shuttle Run (4x10 M)

1. 50 M Standing Start

i. Purpose: The aim of this test is to determine acceleration and speed.

i. Equipment required: measuring tape or marked track, stopwatch, cone markers, flat and clear surface of
at least 70 meters.
ii. Procedure: The test involves running a single maximum sprint over 50 meters, with the time recorded. A
thorough warm-up should be given, including some practice starts and accelerations. Start from a
stationary standing position (hands cannot touch the ground), with one foot in front of the other. The front
foot must be behind the starting line. Once the subject is ready and motionless, the starter gives the
instructions"set" then "go." The tester should provide hints for maximizing speed (such as keeping low
driving hard with the arms and legs) and the participant should be encouraged to not slow down before
crossing the finish line.
v. Results: Two trials are allowed. and the best time is recorded to the nearest 2 decimal places. The timing
startsfrom the first movement(if using a stopwatch) or when the timing system is triggered, and finishes
when the chest crosses the finish line and/or the finishing timing gate is triggered.
V.
Target population: soccer other sports in which speed over a similar distance is important.
i. Reliability: Reliability is greatly improved if timing gates are used. Also weather conditions and the
running surface can affect the results, and these conditions should be recorded with the results- If possible,
set up the track with a crosswind to minimize the effect of wind.

2. 600 M Run/Walk
.Purpose: The aim of this test is to determine acceleration and speed.
i. Equipment required: oval or 400m running track, stopwatch recording sheets.
i. Procedure:. The ainm of this test is to complete the 600 meter course in quickest possible time. To start, all
participants line up behind the starting line. On the command 'go, the clock will start, and they will begin
running at their own pace. Cheering or calling out the elapsed tinme is also permitted to encourage the
participants to achieve their best time.
v. Scoring: The total time taken to run 600m is recorded.
v. Reliability: The reliability of this test would depend on practice and pacing strategies and motivation
be good
i.
level. There should reliability if these
issues are addressed.
Advantages: Large groups can be tested at once, and it is a very cheap and simple test to perform-
vii. Disadvantages: Practice and pacing are required to maximize the subject performance, and also the test
results can be affected greatly by motivation.

3. Sit and Reach Test

The sit and reach test was first propounded by Wells and Dillon in 1952. This test is widely used as normal test of
flexibility.
i. Purpose: The sit and reach test is a significant test to measure the flexibility of hip region including the
lower back and hamstring muscles. Generally it is noted that owing to the lack of flexibility in this region
there is greater risk of injury. It is also entangled with lumbar lordosis and lower back pain.
i. Equipment's Required:
i. Sit and reach box or a makeshift ruler and a box may be used in which zero mark can be adjusted for each
individual according to their sitting reach level because there is a variation of lengths of individual's arms
and I legs.
iv. Procedure: First of all, shoes and socks should be removed. Then sit down on the floor with legs stretched
out straight ahead. The soles of the feet should be kept flat against the box. Both the knees should be
locked and pressed flat to the floor. An assistant may hold the knees down. Palms should be facing
downwards. Hands should be on the top of each other or side by side. The individual, whose flexibility is
to be measured, tries to extend his both hands forward along the measuring line on the box as far as he can
extend. His finger tips of both hands should remain equal and at the same level. He should not jerk or
bounce to reach at maximum distance. He should hold the full reach position for two seconds and the score
should be recorded. Generally in such test warm up is not allowed, however, the results can be attained
after suitable warm up. In case of sliding ruler or makeshift ruler the zero mark should be at the fingertips.
If it is not available or simple marking is there the zero mark should be 9 inches before the feet.
. Scoring: The score is recorded to the nearest centimetre or
half inch as the distance reached by the fingertips of both
hands.
vi. Advantages:
A It is a sinmple test to know the flexibility.
BIt is an easy test
to perform.
vii. Disadvantages: This test is good for flexibility of joints of
lower back and hamstrings and not related to the flexibility of other joints of the body.

4. Partial Curl Up
i. Purpose: The partial curl-up test measures abdominal strength and endurance, important in back support
and core stability.
ii. Equipment required: A flat, clean, cushioned surface, stopwatch, recording sheets, pen, and a metronome
(or audio tape, drums).
ii. Procedure: In this test the partner sits behind, the subject and cups the subject's head in their hands. The
starting position is with the arms fully extended with fingers resting on the legs and pointing toward the
knees. The subject curls-up slowly; sliding the fingers along the legs until the fingertips touch the knees,
then back down again, until the head touches the partner's hands. One complete curl-up is completed
every three seconds, and are continued until exhaustion (e.g. the subject cannot maintain the rhythm or has
reached the target number for the test).
iv. Scoring: The completion of one complete curl-up counts as one. Make sure that the subject does not
"bounce" off the floor -only correctly performed curl ups should be counted. The timer begins the test by
calling out the signal *ready? Go!". The stop watch is started at the same time, and at the conclusion of one
minute the timer calls out "Stop" at which counting and the subject stop.
Advantages: This test is simple and quick to perform requiring minimal equipment, and large groups may
be tested at once.
vi. Disadvantages: The partial curl-up test in which the feet are not supported measure of abdominal strength
and endurance.
5. Push Ups (Boys)

i. Purpose: The aim of this test is to determine upper body strength and endurance.
i. Equipment required: Floor mat, PACER d with push up track.
iii. Procedure: start in the push-up position - with the hands and toes touching the floor, the body and legs are
in a straight line, feet slightly apart, and the arms at shoulder width apart, extended and at a right angle to
the body. Keeping the back and knees straight, the subject lowers the body until there is a 90-degree angle
at the elbows, with the upper arms parallel to the floor. A partner holds their holds at the point of the 90-
degree angle so that the subject being tested goes down only until their shoulder touches the partner's hand
then back up. The push-ups are done in time to a metronome or similar device with one complete push-up
every three seconds (1.5 seconds down and 1.5 seconds up,20 complete push-ups per minute).The subject
continues until they can do no more in rhythm (has not done the last three in rhythm) or has reached the
target number of push-ups.
iv. Scoring: Record the number of correctly completed push-ups that were performed in time to the rhythm.
V. Advantages: This test is easy and quick to perform.
 6. Modified Push Ups (Girls)

i. Purpose: To measure the muscular strength of arms, upper body and the core.
. Equipment required: Floor mat, PACER d with push up track.
ii. Procedure: The push-up begins in a kneeling position, with the hands and knees touching the ground. The
knees are kept slightly apart; the arms are at shoulder width apart, extended and at a right angle to the
body. Keeping the back straight and holding the core tight, the student lowers the body until there is a 90-
degree angle at the elbows, then returns to the starting position with the arms extended. The action is
repeated until exhaustion or until the time limit is reached. In case of timed tests, the maximum numbers
of correct push-ups performed are noted.
iv. Benefits of Modified Push-Ups: There are many benefits to the Modified Push-Ups and just as many
reasons you should incorporate them into your workouts. Push-ups are one of the best exercises anyone can
do, but women especially! All in one exercise, you get the benefit of toning your arms, chest, shoulders,
and core. Push ups tone up basically your entire upper body all the while helping you to torch calories and
reveal toned and tight arms, shoulders, and abs. Here are just a few benefits of modified push-ups:

7. Standing Broad Jump (Long Jump)

i. Purpose: To measure the explosive power of the legs
i. Equipment required: The measure to measure distance jumped, non-slip floor for take-off, and soft
landing area preferred. Commercial Long jump Landing Mats are also available.
ii. Procedure: A take-off line is marked on the ground. Subjects stands just behind the line with the feet
several inches apart. The subject swings the arms and bends the knees to take a jump. Landing should be
on both legs. Three trails are given to the subject. The distance is measured from the take-off line to the
heel or other part of body that touches the ground nearest to the take-off line. Best of three will be counted.
iv. Scoring: The measurement is taken from take-off line to the nearest point of contact on the landing (back
of the heels). Record the longest distance jumped, the best of three attempts.
. Advantages: This test is simple and quick to perfom, requiring minimal equipment.
i. Disadvantages: There is some skill component in this test.

8. Shuttle Run (4x10 M)

i. Purpose: This is a test of speed, body control and the ability to change direction (agility).
ii. Equipment required: Two wooden blocks for each runner (each block should measure 10 x 5 x5 cm),
marker cones or marking tape, measurement tape, stopwatch, flat non-slip surface, with two lines 10
meters apart.
fii. Procedure: Mark two lines 10 meters apart using marking tape or cones. The two blocks are placed on the
line opposite the line they are going to start at. On the signal "ready" , the participant places their front foot
behind the starting line. On the signal, "got" the participant sprints to the opposite line, picks up a block of
Wood, runs back and places it on or beyond the starting line. Then turning without a rest, they run back to
retrieve the second block and carry it back across the finish line- Two trials are performed.
. Scoring: Record the time to complete the test in seconds to the nearest one decimal place. The score is the
better of the two times recorded. A trial is void if a block is dropped or thrown.
v. Advantages: This test can be conducted on large groups relatively quickly with minimal equipment
required.
 Practical-2: Procedure for Asanas, Benefits & Contraindication for any two
Asanas for each lifestyle disease.

()Obesity
Obesity is that condition of the body in which the amount of fat increases to extreme levels. In other words,
obesity can be defined as 'the condition when an individual weight 20 percent more than the ideal weight"'.
1. Vajrasana
Procedure: it is a meditative asana. Kneel down on the ground with your knees, ankles and toes touching the
ground. Your toes should be stretched backwards. Now place your palms of both your hands on the knees. The
upper body should be straight. At this time, the breathing should be deep, even and slow. Then expend your chest
and pull your abdominal portion inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic muscles.
6. It removes postural defects.
7. It prevents hernia and gives relief from piles.
8. It is the best meditation asana for people suffering from sciatica and sacral
infections. Vajrasana
9. It is helpful in curing dysentery, back pain and chest diseases and also helpful for concentration.
10. It gives relief from constipation, acidity and increases digestive process.
Contraindications:
1. A person suffering from joint pain should not perform Vajrasana.
2. The individuals who have and spinal column problem should not perform Vajrasana.
3. The individuals who have some difficulty in movement should practise Vajrasana with a lot of care.

2. Trikonasana
Procedure: first of all stand with your legs apart. Then raise the arms sideways up to the shoulder level. Bend the
trunk sideways and raise the right hand upward. Touch the ground with left hand behind left foot. After some
time, do the same asana with opposite arm in the same way.
Benefits:
1. It strengthens the legs, knees, arms and chest.
2. It helps in improving digestion and stimulates all the abdominal organs.
3. Tt increases mental and physical equilibrium.
4. It reduces stress, anxiety, back pain and sciatica.
5. It helps in increasing height.
6. It helps in
reducing obesity.
7. It enhances blood circulation.
8. It is also helpful in reducing excess fat around the waistline.
Contraindications:
1. If you are suffering from diarrhoea, low or high blood pressure, back injury
or migraine, avoid the practice of it. Trikonasana
2. The individual having cervical spondylities should not perform this asana.

(I) Diabetes

It is really a very dangerous condition. If diabetes is not controlled, it can lead to renal failure, loss of vision,
amputation of limbs and cardiovascular diseases. Diabetes is such a disorder that is caused sugar to build up in our
stream instead of being used by the cells in our bodies. In fact, our body uses a hormone (insulin) to control the
level of sugar in our blood. When our body does not produce sufficient amount of insulin or when insulin does not
work properly, diabetes occurs. It is of two types.
Type I: in this type, the pancreatic gland does not produce insulin. Hence injection of insulin is required daily for
its treatment.
Type I1: in this type, the body does not produce sufficient amount of insulin or the insulin is produced sufficiently
but it is not used properly by the body.

1. Bhujangasana
Procedure:in this asana, the shape of the body remains like a snake that is why it is called bhujangasana. In order
to perform this asana, lie down on the belly on the ground. Keep your hands near the shoulders. Keep your legs
close together. Now, straighten up your arms slowly, raise the chest. Your head should turn backwards. Keep this
some time. Then get back to the former position. For good result, perform this asana 3 to 5 times.
position for
Benefits:
1. It alleviates obesity.
2. It provides strength and agility.
3. It cures the disorders of urinary bladder.
4. It cures the diseases of liver.
5. It improves blood circulation.
6. It makes the vertebral column flexible andthin.
7. It cures gas disorders, constipation and indigestion. Bhujangasana
8. It strengthens the muscles of hands.
Contraindications
1. This asana should be avoided by individuals who suffer from hernia, back injuries, headaches and recent
abdominal surgeries.
2. Pregnant women should not perform this asana.

2. Paschimottanasana
Procedure: Sit on the ground with legs forward. Then hold the toes of your feet with the fingers of both hands.
Then breathe out slowly and try to touch the knees with your forehead. After that breathe in slowly, raise your
head upwards and come to the prior position. Perform this asana at least 10 to 12 times.
Benefits:
1. It takes care of gas trouble.
2. It prevents the early ossification of bones.
3. It is a good remedy for constipation.
4. Tt helps to overcome several menstrual disorders.
5. It gives relief in sciatica, backache and asthma.
6. It reduces obesity.
7. It is helpful in treating abdominal diseases.
Paschimottanasana
8. It is helpful in curing skin diseases.
9. Vertebra becomes flexible and healthy.
Contraindications
1. If you are suffering from enlarged liver of spleen or acute appendicitis, you should never do this asana.
2. Avoid practising this asana if you suffer from asthma otany respiratory diseases.
If you have any back or spinal problem, make sure that you perfornm this asana only under expert guidance.

(III) Asthma
Asthma is a disease of lungs in which the airways become blocked or narrowed causing difficulty in breathing. In
asthma, the airways also swell up and produce extra mucus. It usualy triggers coughing, wheezing or whistling
and shortness of breath.
1. Sukhasana
Procedure: Sit down with the legs straight in front ofthe body. After that, bend the
right leg and place the foot under the left thigh. Then bend the left leg and keep the
foot under the right. Place the hands on the knees. Chin should be in. Keep the head,
neck and back straight, close the eyes. Relax your body.
Benefits:
1. It litates mental and physical balance without causing strain or pain.
2. It stretches and lengthens spine.
Sukhasana
 3. It calms your mind.
4. It enhances your condition of peace.
5. It reduces anxiety, stress and mental fatigue.
6. It helps in improving body posture.
7. It provides gentle massage to knees, calf muscles and thighs.
S. It spreads a sense of calmness throughout your body and mind.
Contraindications
1. If your knees and hips are injured or inflamed, you should avoid practising this asana.
2. If you have a slip disc problem, you should take proper care while performing this asana.

2. Chakrasana
Procedure: In this asana, the figure of the body becomes like a chakra, therefore, this asana is called chakarasana.
First of all, lie down on your back. Fix your hands firmly on the ground. Then raise the middle portion of your
body upwards. Raise it as high as possible, so that your body is in semi-circle position. Then keep your head
downwards between your hands. In the beginning, keep this position for one minute and then after some days of
practice, do it for 3 to 5 minutes.
Benefits:
1. It cures back
pain.
2. It cures any pain in kidneys
3. It is helpful in
removing obesity.
4. It prevents the problem of hernia.
5. It stimulates pituitary and thyroid gland.
6. It cures infertility, asthma and osteoporosis.
7. It gives relief from stress and reduce depression. Chakrasana
8. The semi-circular position makes the dorsal side of the body to stretch
making the chest to expand. Thus more fresh Oxygen is made available.
Contraindications
1. If you suffer from headache or high blood pressure you should not perform this asana.
2. Don't perform this asana in case of shoulder impingement.
3. Do not perform this asana if you have tendonitis in the wrists.
4. Individuals who suffer serious spinal column ailments such as cervical and lumber spondylitis should
avoid the practise of this asana.

(IV) Hypertension
It means increased blood pressure. It has become a worldwide health problem because a great number of people
are facing the problem of hypertension throughout the world. Though, it is a fact that blood pressure increases
with the advancement of age. In yesteryears, hypertension used to be considered a middle-age problem but
nowadays. youngsters also suffer from this problem due to their faulty lifestyles.

1. Tadasana
Procedure: Stand up in attention position. Lift your arms upwards. Stretch your hands upwards. Raise your heels,
and come on your toes. Also pull up your body upwards. After some time breathe out slowly and come to the
previous position. Repeat the sanme exercise 10/15 times.
Benefits
1. It is helpful in developing physical and mental balance.
2. It reduces obesity.
3. It cures constipation.
4. It cures digestive problems.
5. It imprOves body posture.
6. It alleviates sciatica.
7. It is an excellent asana for those who want to enhance their height.
8. It is beneficial in treating hypertension.
Contraindications Tadasana
1. If you have low blood pressure you should not practise this asana.
2. In case of headache or insomnia you should avoid the practise of this asana.
3. Individuals, who suffer from blood circulation problems such as faulty valves, should not perform this
asana.
2. Ardha Chakrasana
Procedure: Stand straight with both feet together. Hold your hips with your hands. Bend backward without
bending your knees with slow inhalation. Remain in this pose for some time. Do it two to three times.
Benefits
1. It helps to make ankles, thigh, shoulders, chest, spine and abdomen strong.
2. It relieves stress and tension.
3. It improves digestion.
4. It cures menstrual disorders.
5. It cures pain in legs.
6. It reduces fat in the waist and thigh.
7. It helps to alleviate upper back pain.
8. It relieves stress in the neck and shoulders.
Contraindicationsasana in case of
1. Avoid this hip or spinal problems.
2. Avoid practising this asana if you havepeptic ulcer and hernia.
3. Avoid performing this asana if you have migraine, headache, low blood
pressure, diarrhoea and insomn1a.
4. Pregnant women should avoid doing this asana.
Ardha Chakrasana

(V) Back Pain

The pain which is felt in the back, usually originates from the bones, joint, muscles, nerves, etc. It may be in the
cervical, thoracic or lumber region. It may be spontaneous on can be chronic. It can be constant, affecting one
region or radiate to other parts such as arms, hips or legs. It may give a feeling of burning sensation. Sometimes
numbness may be felt in the legs or arms. The affected persons are not able to do their work smoothly and
efficiently.
Back pain may result owing to bad personal health habits and personal risk factors such as overweight, lack of
physical activity or exercise, excessive smoking. lack of flexibility or undue stress on back.

1. Ardhmatsyandrasana
Procedure: The left heel is kept under the right thigh and right leg is crossed over the left thigh. After that hold
the right toe with left hand and turn your head and back to the right side. In this position move the trunk sideways.
Then perform the same asana in the reverse position.

Benefits:
1. It keeps gall bladder and the prostate gland healthy.
2. It enhances the stretchability of back muscles.
3. It alleviates digestive ailments.
4. It regulates the secretion of adrenaline and bile and thus is recommended
in yogic management of diabetes.
5. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual
disorders, urinary tract disorders and cervical spondylities.
Ardhmatseyendrasana
Contraindications:
1. Women, who are two or three months pregnant should avoid practising this asana.
2. The individuals, who suffer from peptic ulcer, hernia or hypothyroidism, should practise this asana only
under expert guidance.
3. The individuals who have the problem of sciatica or slipped disc may benefit from this asana but they need
to take great care while doing this asana.

2. Shalabhasana
Procedure: In order to perform shalbhasana, lie down in prostrate position. Spread the thigh backwards. Hold
your fists and extend arms. Keep your fists under the thigh and then raise your legs slowly as high as you can. For
best results hold this position for two or three minutes and then lower your legs slowly. Repeat the same action for
three to five times.

Benefits
1. It alleviates lower back pain.
2. Tt helps in removing constipation.
3. It improves posture.
4. It stimulates abdominal organs.
5. It helps in relieving stress.
Shalabhasana
6. It provides relief to persons who have mild sciatica and slip disc
problem.
7. It strengthens the muscles of the spine, buttocks and back of the arms and legs.
Contraindications
1. People with a weak spine should avoid the practice of this
asana.
2. The individuals with a weak heart, high blood pressure and coronary problems should avoid practising this
asana.
Practical-3. Anyone IOA recognised Sport/Game of choice. Labelled diagram of
Field& Equipment. Also mention its rules, Terminologies & Skills.

FOOTBALL
HISTORY OF FOOTBALL
Football is the most popular game played throughout out the world. The origin of football is not clear. During the
ancient times, the chinese played soccer like game that involved kicking a leather ball with foot. Later Romans
introduced football as a part of military training. However it is said that a game similar to football was played in
300 B.C. to 500 B.C. by the Greeks of Sparta and they called this game Harpaston. Japanese also played a
similar type of game called Kemari. But some believe that like some other ball games football originated in
England or the Romans introduced it in Great Britain which might have developed into football.
So the credit of the begining of modern football goes to England. Football became very popular in England in
12th Century.
First time sheifield football club was formed in 1863. After that London football association was formed in
London in 1863. The first competition by the Football Association "Challenge Cup" was organised in 1872. The
code of rules were framed in 1846 at Cambridge University by Messrs H De Winton and J.C Thring. At that
time only 10 rules were introduced. The first rule book of football was published in 1862 and was revised in
1863. With the passage of time, some rules were formed such as the restriction was laid on touching the ball
with hands in 1864. The rule related to goal kick and corner kick were framed in 1874. First time, the goal post
was made in 1875. The whistle was used first time in the game by the refree in 1878. The net in the goal post
was used in 1892. The offside rule was changed in 1925.

This game got the great popularity after the formation of Intemational De Football Association in 1904. An
demonstration sports in the olympic of 1900 and 1904. Football became an official olympic event in 1908.
England got the member-ship of FIFA in 1906.

The firts world cup of football organised on july 18, 1930, at Montevideo. Women played first world cup footbll
held in 1991 in which America was declared the winner.

In India football is controlled by Indian Football Association. India participated first time in olymplc games in
1948.

BASIC RULES
1. THE FIELD OF PLAY:
The soccer field must be rectangular. Length of playing field :110 yard to 120 yard
Width of playing fiold 70 yard to 80 yard

Distinctive lines not more than 5 inches (12cm) wide marks the playing area.

2. THE BALL

The ball made of leather or approved material, the soccer ball must be spherical in shape.
Circumference of bal 68 to 70 cm
Weight of ball 410 to 450 gm
Air pressure 1kg/cm
The Ball
3. THENUMBER OF PLAYERS
Each team consists of maximum 11 players inclusive of a goalkeeper. A minimum of 7 players (including
goalkeeper) are needed to start a match.
There may be five to seven substitutes but in official competition only three substitutes are permitted.
4. THE PLAYERS EQUIPMENT
The compulsory dress of a player is a jersy or shirt (with number on back), shorts, stocking, shin guard,
shoes with studs. The goalkeeper shall wear a shirt and short with padding at the elbow. And the colour
of the dress of a goalkeeper should be different that distinguish him from the other players.
5.
GAME OFFICIALS o
Referee-one, asst referee-two, scorer-one, time keeper-one.
The officials are required to officiate in a game. Their decision regarding the enforcement of rules is final
6. DURATION OF THE GAME:
A match consists of two halves of 45 minutes each (rest not more than 15 minutes. between two halves).
Time lost in substitution and injury etc. should not be counted as a part of playing time.
In case of tie, two halves of 15 min each with an interval of 5 min are provided.
7 THE GOAL POST:
Length of the goalpost 8 yard
Height of the goal post 8 feet (2.44 m) from the lower edge of ground
Diameter of goal post 5 inches
8. THROW IN :
When the ball goes out of the side line it is returned to play by a throw in
from the spot where it left the playing field. The players who last touched
the ball, his opponent is given a throw in.

OFF SIDE
A player is off side when he is closer to the opposing goal line with the
ball and unless two defenders are between the attacker and the goal Incorrect
Correct Thrwo In
line. Goal is not considered in that case. Thrwo In
10. cORNER KICK
When a defender puts the ball out of the play behind his team goal line. It is returned into play by awarding
a corner kick to the attacking team.
11. PENALTY KICK
It is direct free kick and is scored from 12 yards away to goal line. During this kick al the players should
be outside the penalty area. A penalty kick is awarded when a foul is committed by a defender in the
penalty area and the attacking player tries to kick it directly into the goal. Only goal keeper defends it.

12 GOAL KICK:
A goal kick is awarded to the defending team when the ball being last touched by a player of the attacking
team, passes over the goal line.
 LATEST GENERAL RULES

The following rules have been changed in football game.

Now 3 players can be substituted from extra players.
Now the goalkeepor can nun while holding the ball without bouncing it. But he has do it without any delay.

3. Now there are 18 players instead of 16 players and out of these, seven players are called subetitute
players.
4. The goal keeper can move on the goal line at the time of penalty kick:
5. The rule of sudden death has been implemented in football game.
120-90m

Corner Flag

18yards 16.5m
5.5 m

12 10yards

auj yono
FOOTBALL FIELD

8 ft.
2.4 m

24ft. / 7.3m
GOAL POST
 MEASUREMENT OF PLAYFIELD AND
SPECIFICATION OF SPORTS EQUIPMENTSs

1. PLAYING FIELD (Rectangular)

Length 100-130 yds/90-120 m
Width 50-100 yds/ 45-90 m
For Intemational matches
Length 110-120yds/100-110m
Width 70-80 yds/64-75 m
Line marking width not more than 5 inches/ 12 cm
2. THE BALL
Circumference of football 2 7 " to 28
Weight of football 14 to 16 ounces
Air pressure 1 kg/ cm2
3. PLAYERS
Number of players in a football team 11+7
(Extra) =18
Substitute in one match 3

4 GOAL POST
Length of the goal post 8 yards
Height of the goal post 8 feet/2.44m
diameter/ depth 5 Inches/ 12 cm
5. DURATION OF MATCH Two halves of 45 minutes. each
. INTERVAL 5-10 minutes
7. OFFICIAL 1 referee, 2 asst. refree
2 linesman, 1 scorer
1 table official, one time keeper

FUNDAMENTAL SKILL
1. PASSING:

a. Inside of the foot b. Outside of the foot

C.Instep pass d. Short chip pass

e. Long chip pass
2. RECEIVING
Sole trap b. Receiving lofted ball with the instep
CReceiving lofted ball with the thigh hd.Receiving lofted ball with the chest
e.Receiving lofted ball with the head f.Shin
trap
3. KICKING
a. Instep kick b. Kicking with the inside of the foot
C. Kicking with outside of the foot d. Push kick
 e. The flick kick f. The jab
9. Scissors Kick

SHOOTING
a. Instep drive shot b. Full volley shot
C. Halfvolley shot d Side volley shot
e. Swerving shot

5. HEADING SKILL
a. Dive head b. Jump head

6. DRIBBLING

7. SHIELDINGG
8. TACKLING
a. Poke tackle b. Slide tackle
C. Block tackle

9 GOAL KEEPING SKILL

Goal keeper stance b. Catching ground bll half kneeling
c. Catching high ball d. Punching and fisting high ball
e. Catching ground ball while standing

SHORT CHIP PASS:

Short chip pass are usualy given to the team mate who is very close.

2. RECEIVEING LOFTED BALL WITH THE CHEST

SHORT CHIP PASS
A high dropping ball is received on the chest. For that, place yourself between
the defender and the oncoming ball. Bent your knees a little bit, keep arms out
to sides for balance, steady your head and watch the ball. Arch your upper
body slightly backward from the vertical and receive the ball on the central area
of your chest and withdraw chest to cushion the impact. Attempt to control the
ballinto space away from the opponent by tuming your upper body in the direction
of next movement.

3. DRIBBLING:
RECEIVE BALL WITH
A succession of forward pushes or touches in which the player keeps the ball
THE CHEST
under control.

TACKLING
It is a technique used to disposses the opponents of the ball in
order to gain possession of it. Tackling means tackling the ball, not
the opponent. Tackling is stricktly a defensive skill used to steal or
strip the ball from an
opponent TACKLE
5 SHEILDING
When the dribbler stays between the ball and the marking opponent. It is
also refered to as "screening". Sheilding is often used in conjunction with
dribbling to protect the ball from the opponent trying to gain possession.

6. THE FLICK KICK: SHEILDING

It is another short distance kick, which requires the player to possess firm ankle. The outside of the right
foot is used to flick the ball towards right and the pass can be clearly concealed until the last possible
movement by swerving slightly in the opposite direction.

TERMINOLOGIES

1. GOLDEN GOAL:
In extra time any team who scores first is declared winner. This goal is called golden goal.

2. sUDDEN DEATH
When no goal is scored after tie breaker, the teams are given one penalty kick to each team tillthe tie is
broken. This is known as sudden death.
TIE BREAK:
When no team is able to score goal up to extra time, five penalty kicks are given to each team. t is called
tie break.
4. LOB
To kick the ball high, usually into the goal mouth.
HANDBALL
When a player carries or strikes the ball with the hand or arm it is called hand ball.
6. OFF SIDE
An offensive player is off side when he is not nearer to his opponent's goal line than atteast two of his
opponents.
7. DIRECT FREE KICK
It is a kick from which a goal can be scored direct against the offending side.
. BANANASHOT:
A shot or pass that curves.
. SHIELDING
When the dribbler stays between the ball and the marking opponent.
10. THROwIN:
The actof throwing the ballinto play with both hands and from above the head after it has crossed one of
the touch lines.
11. MAN ON:
Popular term used to signal a team mate that defensive pressure is approaching suggesting an immediate
touch or pass to a teammat .

12. VOLLEY:
Meeting the ballin the air with some part of the body and directing it to a team mate or on goal.
 IMPORTANT TOURNAMENTS
1. INTERNATIONAL
a. Olympic games b. World Cup Football (FIFA Cup)
c. European League Championship d. Asian games
e. America Cup Colombo Cup
g. UEFA Cup h. Africa Cup
Pacific Cup Kopa Cup
NATIONAL
a. Durand Cup b. Rovers Cup
L.F.A. Shield d. D.C.M. Trophy
Nehru Gold Cup f. Nizam Gold Cup
g. Nagjee trophy h. GU. Raja Memorial Trophy
. B.C. Roy Trophy Santosh Trophy
K. Subroto Cup Gold Cup
m. Begum Hajrat Mahal Cup n. Air Lines Gold Cup
O. Rajiv Gandhi Gold Cup P. Lal Bahadur Shastri Trophy
Sanjay Gold Cup

VENUES
1. Brookland, England 2. Bamvale Stadium, London
3. Jawahar Lal Nehru Stadium, Delhi 4 Salt Lake Stadium, Kolkata
5. Block Heath, London

FIFACUP
This cup is organised by Federation of International De Football Association. It was established on May
21, 1904.
2.
OLYMPIC GAMES
Football was included in olympic games in 1908 at White city, London.
Since then, football competition is a part of olympic games.
3. ASIAN GAMES
Football competition as part of asian games. First competition was held at Delhi in March 1951.
4. DURAND CUP:
It is an oldest tournaments of football in India. This cup was started in 1888 at Shimla and is now held in
Delhi.
5. D.C.M. TROPHY:
The tournament was started in 1945 for the D.C.M. trophy.

L.F.A.SHEILD
It was started in 1893 and it is held at Kolkata.
7.
SUBROTO cUP:
It is an inter-school tournament of footbal.
 FAMOUS SPORTS PERSONALITIES
(a) INDIAN

1. P.K. Baneriee 2 T. Balram 3. Jamail Singh

Arun Lal Ghosh 5 Inder Singh 6. Sudhir Karmakar
Subroto Bhattacharya 8. I.N.Vijayan 9. Baichung Bhuttia
10. Peter Thangaraj 11. Shanti Malik 12. Gurdev Singh
(b) INTERNATIONAL
1 Pele 2. Maradona 3. Ronaldo
Zidane 5. David Beckham 6. Ronaldino
Rudy Baller 8. Kaka 9. Romario
10. D. Sooker 11. Rivaldo 12. Shilachi
P.K. Banarjee
He Captained Indian Football team in Rome olympic in 1960. He represented India till 1964. He was
awarded Arjuna Award in 1961.
Chunni Goswami:
He started his career by playing for Mohan Bagan Club of Kolkata. In his Captaincy India won Asian
Games Competition in 1962. Which were held at Djakarta. He was awarded Arjuna Award in 1963.
Jarnail Singh:
He was an outstanding defender. He was awarded Arjuna Award in 1964.
Pele:
Pele name is at the top of football player of the world. His nick name is Black Pearl. He scored 1281 goals
in 1363 matches. He has been the sports minister of Brazil.
5. Maradona:
In 1986 world cup, he was declared the best players of the tournament. Maradona, the world famous
player was bon on 30 oct. 1960.
Ronaldo:
He belongs to Brazil. He is considered the best dribbler. He was awarded golden ball award in 1997.
SPORTS AWARDS
A ARJUNAAWARD
1961 PK. Banerjee 1962 T. Balram 1963 Chunni Goshwami
1965 Arun Lal Ghosh 1967 Peter 1969 Inder Singh
1973 Madan Singh Rajiv 1980 Mohd. Habid 1983 Shanti Malik
1989 Subroto Bhattacharya 1998 Baichung Bhuttia 2002 I.N. Vijayan
DRONACHARYA AWARD
1990 Syed Naeemuddin
C. PADMA SHRI AWARD
1962 Goshta Behari 1971 S.N. Manna
1984 Chunni Goswami 1990 P.K. Banerjee
 BIBLIOGRAPHY )
1. BOOK Class 11 physical education N.C.E.R.T book.
2. Help from websites:-

www.yogameet.com
www.motofiyoga.com
www.yogaphotogallery.com
3. Links:

https://em.wikipedia.org/wikilyoga
https://www.byjus.com
http://yogamotoexpress
4. Browsers:-