BANGALORE INSTITUTE OF TECHNOLOGY

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DEPARTMENT OF PHYSICAL EDUCATION AND SPORTS
Physical Education ( 3rd Semester Notes)

PHYSICAL LIFESTYLE FITNESS WELLNESS & HEALTH

Meaning and Importance of physical lifestyle fitness wellness & health.

Lifestyle: A way of life of style of living that reflects the attitude and values of a person of group
Importance of Physical fitness, wellness and lifestyle’

Physical fitness: Physical fitness means the capacity to do the routine work without any fatigue or
exertion and after doing the work the person has power to do some more work and recovery is quicker.

Wellness: Wellness is the capacity of an individual by which he leads a balanced life.

Importance of Physical Fitness

1. To live a long and healthy life: A physically fit person not only lives a healthy life but also a longer life.
2. To increase the energy, power and capacity of the body: A physically fit person can do his routine
work without undue fatigue. The strength and capacity is increased because of internal energy due to
which he can perform extracurricular task after finishing the routine work. For e.g. - entertainment,
aerobics, dance, gardening, etc.
3. To reduce the. Probability of getting a disease: Due to the physical fitness, important parts of the
body, such as heart, lungs and brain remain strong and there is a less probability of getting disease
because of the continuous activity of these parts.
4. For strong and active muscular and skeletal system: Due to the physical fitness, a person can do any
physical activity with ease, posture is maintained, muscles and bones stay strong, joints and muscles
have flexibility and body posture looks toned and attractive.
5. To increase the memory and recall capacity of mind: Physical fitness also affects the mind of a person.
A physically fit person has higher recall capacity and memory.
6. To improve mental health: Physical fitness improves mental health as well. It leads to increase in
selfconfidence
and positive body image.
7. 7. To get rid of excess fat: Due to the physical fitness, a person is always active. Due to this activeness,
the fat in the body continuously gets converted into energy which does not allow the fat to
accumulate in the body.
8. To live a happy life: Physical fitness is also necessary for enjoyment and happiness of mind. A fit
person remains happy and joyful which increases his self-confidence and positive body image.
Importance of Wellness
1. To live a high-quality life: Wellness increases the quality of life of a person. A capable and healthy
person can experience more enjoyment by participating in games and sports and working with other
people.
2. Increases Longevity: Healthy lifestyle leads to have a healthy body. It helps delay the old age quitelate.
The risk of diseases can be minimized and a man’s age lengthens. 3.
Prevents Cardio-vascular disease: Healthy lifestyle protects our body from cardio-vascular diseases It
leads to a reduction of extra fat from our body. Thus, the heart becomes strong. It leads to improve
the blood circulation in the body.
4. Helps in Reducing Depression: Due to healthy lifestyle the level of hormones leading to the regularity
of the state of body increases. As a result the person is at a minimum risk of plunging into depression.
5. Increases Energy Level: Due to healthy lifestyle a person feels more energized and rejuvenated. As a
result, he can do most of the work devotionally and successfully.
6. Increases Self-Confidence: Due to healthy lifestyle a person develops more awareness and
selfconfidence
and it also helps in building mental toughness.
7. Improves Posture: Healthy lifestyle improves an individual’s posture and as results into the minimum
risk of getting hurt. Improved posture helps in making body beautiful.
Components of Physical Fitness
For the overall development of fitness. It is necessary to know the different kinds of fitness required for
specific programs. Physical fitness can be divided into three main areas:
Skill Related Fitness
• Health Related Fitness
• Cosmetic Related Fitness
Physical fitness has five components; which measures the physical fitness of a person. Various
experiments have been conducted to measure the physical fitness of a person. Various exercises have
done to develop these components. The five components of physical fitness may also be called by 5 ‘S’ of
Physical Fitness which are as follows:

Components of Physical Fitness :

Physical fitness can be classified into health realted fitness and skill-related fitness. The health-related
components are:

(i) Cardiovascular Fitness, (ii) Muscular Strength, (iii) Muscular Endurance, (iv) Body Composition and (v)
Flexibility. The skill-Related Fitness Components are: (i) Agility, (ii) Balance, (iii) Neuro
Muscular Adaptations and Coordinative abilities, (iv) Speed,(v) Strength, and (vi) Reaction Time.

Components of Health Related Fitness :

Cardio-respiratory Endurance cardio-respiratory endurance reflects the ability of the body’s

circulatory and respiratory systems to supply fuel during sustained physical activity. To improve your
cardio-respiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained
length of time such as walking, running, jogging, swimming, bicycling etc. The activity you choose need not
be strenuous enough to improve your cardio-respiratoryendurance. Start slowly with an activity you enjoy,
and gradually work up increase to a more intense pace.

Muscular Strength is the amount of force applied on muscle or muscle groups, is able to exert for one
maximal effort (contraction).The key to making your muscles stronger is working them against resistance,
whether that be from weights or gravity. If you want to gain muscle strength, try excercises such as lifting
weights (under proper supervision).

Muscular Endurance is the ability of a muscle or muscle group to exert force against a submaximal
load for a given length of time (or number of repetition) before fatiguing to the
point of failure.
Body Composition refers to the proportion of team body mass to body fat, it includes amount of
muscle, fat, bone, and other vital parts of the body. Body composition is important to be considered for
health and managing the body fat.

Flexibility is the range of motion around a joint. Good flexibility in the joints can help prevent injuries
through all stages of life. If you want to improve your flexibility, try yoga,
gymnastics and basic stretching exercise programme.

Components of Skill-related Fitness :

Agility is the ability to change and control the direction and position of the body while maintaining a
constant, rapid motion. For example changing directions to hit a tennis ball.

Balance is the ability to control or stabilise the body when a person is standing still or moving. For
example, handstand in gymnastics.

Coordination is the ability to use the senses together with body parts during movement. For example,
dribbling a basketball. Using hands and eyes together is called hand-eye coordination.

Speed is the ability to move your body or parts of your body swiftly. Many sports rely on speed to gain
advantage overopponents. For example, a Basketball player making a fast break to perform a lay-up, a tennis
player moving forward to get to a drop shot, a football player running the defense to
receive a pass.

Power is the ability to move the body parts swiftly while applying the maximum force of the muscles.
Power is a combination of both speed and muscular strength. For example, volleyball players lifting up to
the net and lifting their bodies high into the air.

Reaction Time is the ability to reach or respond quickly to what you hear, see or feel. For example, an
athlete quickly coming off the blocks early in a swimming or track event, or stealing
a base in baseball.

Food & Nutrition

Nutrition is the science that deals with food and its uses by the body. Food supplies the energy for
every action our body undertakes, from eating bananas to running a race. Food also provides
material that our body needs to build and repair its tissues and to regulate the functions of its
organs and systems.

What Does Nutrition Do for Your Body?

Also known as the study of nutrients in food, the functions of specific nutrients, and the
relationship between diet, health, immunity, and disease, the concept of nutrition is important in
understanding the effects of nutrients on our body. Borrowing several ideas from molecular
biology, biochemistry, and genetics, nutrition also helps us understand more about our dietary
choices and physical health.
So when we say nutrients? What do we mean? We refer to proteins, carbohydrates, fat, vitamins,
minerals, fiber, and water. The right balance between these nutrients will help us remain healthy for
the rest of our lives. Your ideal diet includes several components essential to overall nutrition. It is
also important to pay attention to the number of nutrients you consume.

• Carbohydrates: Carbohydrates provide us with the energy to exercise. Mostly stored in the
muscles and liver, carbohydrates can be found in foods such as pasta, bagels, whole grain bread,
and rice. These foods have a low-fat content but will provide the consumer with energy, fiber,
vitamins, and minerals. Carbohydrates are required for energy to perform physical activities.

• Protein: These essential nutrients are also known as the building blocks of body tissue and often
provide the body with as much energy as carbohydrates. This nutrient can be found in the human
muscle, bone, skin, hair, and almost all other parts of the body. The right amount and type of
protein will help you shed some extra weight and will help you exercise better. Make sure you
consume fish, seafood, skinless, white-meat poultry, skim or low-fat milk, skim or low-fat yogurt,
low-fat cheese, eggs, and beans.

• Water: This important nutrient aids our digestive process, normalizes our blood pressure,
stabilizes our heartbeat, flushes down bacteria from our bladder, protects organs and tissues, and
cushions or joints. On top of it all, water carries nutrients and oxygen to our cells. Water helps us
prevent headaches and promotes weight loss in our bodies. It also helps us maximize our physical
potential.

• Fat: This nutrient comes in different forms, such as saturated, monounsaturated, and
polyunsaturated. Fat usually has a negative connotation but it is an important nutrient that helps the
human body absorb fat-soluble vitamin A, vitamin D, and vitamin E. These vitamins can only be
absorbed with the help of fat. Fat provides our body with energy and helps us keep our blood
pressure under control.

• Vitamins: This essential micronutrient helps us heal wounds and bolster cellular damage. They
convert food into energy and ensure the proper maintenance of the body. Vitamin A helps us
maintain healthy tissue and bone tissues, while vitamin B6 helps us make red blood cells and
maintain overall brain function. Make sure you eat lots of broccoli, cauliflower, green leafy
vegetables, carrots, turnips, and pumpkins.

How Do Nutrition and Exercise Complement Each Other

Physical activities of all kinds require energy. And energy can only be provided to the body with
the right quality of food. Proper nutrition and physical exercises can reduce the risks of chronic
diseases, such as diabetes, heart disease, high blood pressure, stroke, and some cancers, along with
some associated disabilities. A balanced diet containing carbohydrates, proteins, vitamins, minerals,
fat, fiber, and water also promotes healthy weight loss and provides you with an enhanced
metabolism that inevitably helps you with the physical exercise of all kinds.

If you or someone you know wants to make some major changes in your lifestyle or wants to
become significantly healthier for a sound body and mind, support them by contacting us. We will
help you keep your body healthy and our team of highly-qualified and reliable doctors will guide
you through each step.
Pre - Fitness Test :
Pre-exercise screening is used to identify people who may have medical conditions that put them
at a higher risk of an adverse event during physical activity/exercise. It's a filter or 'safety net' to
help determine if the potential benefits of exercise outweigh the risks for an individual.

Pre –Fitness Test Important :

The pre-test can then become an introduction to what students are going to learn, rather than a
final judgment on what they did not. Pre-tests also provide the ability to independently measure a
student's growth throughout the year.

Reasons for fitness testing: to identify strengths and/or weaknesses in a performance/the success
of a training programme. to monitor improvement. to show a starting level of fitness.

Pre –Fitness Test

Warming up ( Free Hand exercises)
Warming up : is a part of stretching and preparation for physical exertion or a
performance by exercising or practicing gently beforehand, usually undertaken
before a performance or practice. Athletes, singers, actors and others warm up before
stressing their muscles.

Free hand exercises : refer to physical movements that are performed without the
use of any equipment or external weights. These exercises are great for building
overall strength, flexibility, and endurance. Freehand exercises can be done virtually
anywhere, at any time, and by anyone, regardless of fitness level.

Free hand exercises

Strength ( Push-up / Pull-ups)
Strength : the ability to do things that need a lot of physical or mental effort: She had the
strength and stamina to take the lead and win the gold medal. Admitting you've made a mistake is
a sign of strength, not weakness. He showed great strength of character when he refused to
accept the bribes.

Your strength is the physical energy that you have, which gives you the ability to perform various
actions, such as lifting or moving things. She has always been encouraged to swim to build up the
strength of her muscles.

Push-up

Pull-
ups
Speed (30mtr Dash)
Speed : is the ability to move your body or parts of your body swiftly. Many sports
rely on speed to gain advantage over opponents. For example, a Basketball player
making a fast break to perform a lay-up, a tennis player moving forward to get to a
drop shot, a football player running the defence to
receive a pass.

There are many kinds of speed you might focus on depending on what sport you play
or what activity you want to do, such as running speed, swimming speed,
and .MOVEMENT SPEED. It is the ability to perform any movement in the
minimum possible time. It directly depends on the Explosive strength, techniques,
flexibility,

Examples: Speed is important in sprinting, speed skating, sprint cycling and sports
such as tennis when a player has to move forward quickly from the baseline.

30mtr Dash
Agility (Shuttle run)
Agility : is the ability to rapidly change body direction, accelerate, or decelerate. It is
influenced by balance, strength, coordination, and skill level. Agility can be
improved by first developing an adequate base of strength and conditioning that is
appropriate for the difficulty level of the athlete.

Agility exercises revolve around improving change of direction abilities and

footwork, but they also improve strength, mobility, and endurance. Muscles worked
include most of the muscles on your legs and hips, including your calves, quads,
glutes, and hamstrings.

It is defined as “a rapid whole-body movement with change of velocity or direction

in response to a stimulus” by Sheppard and Young, 2005. Agility has both movement
and reactive elements. Meaning agility must involve a reaction to a stimulus, for
example, a goalkeeper reacting and saving a penalty kick in football.

Shuttle run
Flexibility (Sit and Reach)
Flexibility : is the ability to move muscles and joints through a full normal range of
motion (ROM). Flexibility helps performance, posture, promotes efficient
movement, prevents incorrect body alignment, maintains appropriate muscle length
and balance and also decreases injury risk.

Better flexibility may: Improve your performance in physical activities. Decrease

your risk of injuries. Help your joints move through their full range of motion.

Activities such as stretching, yoga, Pilates, and tai chi are a few examples of types of
flexibility training. Yoga originated in India and involves stretching exercises,
breathing techniques, and meditation.

Sit and Reach

Cardiovascular Endurance (Harvard step Test)
Cardiovascular Endurance :Cardiovascular endurance, or aerobic fitness, is how well
your heart and lungs can supply the oxygen you need while you exercise at medium to
high intensity. If you have good cardiovascular endurance, you can exercise at medium
intensity for a long time (and high intensity for a while) before it makes you tired.

Cardiovascular endurance is the ability to exercise without becoming overly tired because your
heart, lungs and blood vessels are healthy. Exercise examples include walking, jogging, cycling,
dancing, running and bike riding. Distance swimming is also a good cardiovascular endurance
exercise.

Harvard step Test

Postural deformities
Posture is the position of an individual's body while standing, sitting, walking, sleeping etc.
There is no conform rigid standard of body positions. Deformity is the malformation of any
component or body part or joint of the body. There are various postural deformities like knock
knees, Bow legs, Flat foot, Scoliosis, Lordosis and Kyphosis. Following are the common postural
deformities.

1. Knock Knees

Knock knees meaning - Knock knees or Genu Velgum is a postural deformity in which the
legs are bent inward and knees strike each other while walking or running.
Between birth and 18 months, an outward-turning alignment from hip to knee to ankle is
normal. Between about 18 and 24 months, this alignment normally becomes neutral.
When the child is between 2 and 5 years old, an inward-turning alignment is normal. The
alignment returns to neutral as the child grows.

Knock knees causes:

1. Muscular or ligaments weakness at early age.
2. Fractures and injuries involving the knee joint.
3. Lack of Balanced diet.

Knock knees exercise and Knock knees Remedies:

1. keep a pillow between the knees and stand erect for some time.
2. Use cod liver oil.
3. Horse riding.
 2. Flat Foot

Flat foot meaning - Flat foot is a postural deformity in which the inner curve of foot has
bulge more than normal. In this default of feet person gives complete print of his foot sole
over the plane surface.

Flat foot Causes:

1. Weak muscles.
2. Obesity.
3. Using improper shoes.

Flat foot Remedies and Flat foot exercises:

1. Walk on heels.
2. Loose weight.
3. Skip on rope.
4. Perform stretching exercises.
5. Use good quality shoes.
6. Walk bare footed over the sand.
7. Run fast bare footed over clean surface.
3. Round Shoulder

Round shoulders meaning - Round Shoulders or arm around shoulder is a postural

deformity in which the shoulders become round and sometimes they seem to be bent
forward. If you are looking for how to fix rounded shoulders, you are at right place. Fix your
rounded shoulders without any surgery. See round shoulder exercise given below for
treatment of rounded shoulders.

Round shoulder Causes:

1. Due to heredity.
2. By wearing very tight clothes.
3. By sitting on improper furniture.

Exercises for Rounded shoulders and Round shoulder Remedies:

1. Keep your tips of fingers on your shoulders and encircle your elbows clockwise and
anticlockwise direction for same number of times.

2. Hold the horizontal bar for some time.

3. yoga for rounded shoulders - Perform Chakra asana and Dhanur asana regularly.
 4. Lordosis

Lordosis meaning - Lordosis is a postural deformity in which the lumbar spine bends
infront beyond the normal level. Thus, abdomen is ahead of body and shoulders come
outward and sideward. Lordosis symptoms are lower back pain, stomach appears to be
bulging out more than normal.

Lordosis Causes:

1. Imbalanced diet.
2. Improper development of muscles.
3. Taking more food than required.

Lordosis Treatment and lordosis exercise:

1. Perform toe-touching at least 10 times.

2. Perform sit-ups regularly.
3. Stand straight and touch your feet with hands.
4. Perform Hal asana, Paschimotan asana and Vipritkarni asana regularly.
 5. Kyphosis

Kyphosis definition- Kyphosis is a forward rounding of upper back. Some rounding is

normal but the term "Kyphosis" usually refers to and exaggerated rounding, more than 50
degrees. This deformity is also called round back or hunch back. It also leads to kyphosis
cervical pain.

Kyphosis Causes:

1. Malnutrition.
2. Carrying heavy loads.
3. Improper furniture.
4. Weak muscles.
5. Bending while walking.

Kyphosis Treatment and Kyphosis exercises:

1. Always keep a pillow under your back while sleeping.

2. Bend your head backward in standing position.
3. Perform swimming.
4. Perform dhanur asana, Chakra asana regularly.
 6. Bow Legs

Bow legs meaning - It is a postural deformity. It is opposite to knock-knees. In this deformity

knees are widely apart. There remains a wide gap between knees when a bow legged person
keeps his feet together. It occurs during childhood. Bow legs for babies are common.
Sometimes parents get affraid about their bow legs baby. But as they grow their legs starts to
come in proper shape. If there is bow legs in toddlers, then it is due to lack of nutrition.

Bow legs Causes:

1. Rickets.
2. Deficiency of vitamin D and calcium.
3. Improper way of walking.
4. Obesity.
5. Using defaulted footwear.
6. Forcing babies to walk at early stage.

Bow legs Remedies and bow legs exercises:

1. vitamin 'D' and calcium should be taken in required amount.

2. Walk on inner edge of the feet.
3. Walk by bending the toes inward.
7. Scoliosis

Scoliosis meaning - Scoliosis is a sideways curvature of the spine that occurs most often
during the growth spurt just before puberty. If spine curves more than one time at
different parts of spine it is called multiple scoliosis. Scoliosis causes one shoulder down and
other is raised up. Body weight is shifted to side ward and it causes lot of pressure on one side
of the foot. Here, I have provided you exercises for the treatment of scoliosis without any
scoliosis surgery. Read following instructions to know how to treat scoliosis.

Scoliosis Causes:

1. Birth defects.
2. Wear and tear in the spine.
3. Difference in the lengths of the legs.
4. Lifting weight towards one side in routine.
5. Wrong standing posture

Scoliosis treatment and Scoliosis exercises:

1. Hold the horizontal bar woth hands and let your body hang for some time.
2. Swim by using breast stoke technique.
3. Performing bending exercise in opposite side of the 'C' shaped curve.
4. Perform Trikon asana and Ardhchakra asana in opposite direction.
Stress management (Physical Education)
Stress management : in sport is learning techniques that help athletes to
control stress and anxiety. Learning to cope with stress and anxiety is vital for
athletes performing in high-pressure situations.

The ability to control these feelings of nervousness and apprehension is vital to

perform at the top level.

The following are stress management techniques in sport.

Physical relaxation
These methods involve the body as opposed to mental techniques:

Progressive muscle relaxation

This involves the deliberate contraction of muscles followed by a greater

relaxation.

Self-directed relaxation

This relies on the athlete’s ability to isolate and relax individual muscle
groups. This improves with practice

Deep breathing

Deep breathing has calming effects on the mind as well as physiological

effects such as reducing heart rate

Biofeedback

Observing physiological measurements such as heart rate and breathing

rate allow the athlete to focus their attention on reducing these measures
Imagery & Stress Management
Imagery is the use of mental images and scenarios to help relax the mind.
This can be either internal (seeing your performance from within your body)
or external (viewing your performance as if you are someone or somewhere
else). Imagery involves picturing a favorite place or calming scene or to
rehearse the upcoming performance.

Mental rehearsal is effective on three levels:

 Neuromuscular: Thinking through a movement produces the correct

order and force of muscular contraction, much like a dry-run
 Cognitive: Thinking through and planning an event in the mind can
help the athlete to deal with scenarios as they arise
 Confidence building: The certainty in the athlete’s mind of what
they are going to do during the event, game plans, etc can help
reduce anxiety and increase motivation.

Goal Setting
Goal setting for stress management in sport is a highly useful and
worthwhile technique. Having set goals helps the athlete to:

 Direct their attention to the task in hand

 Structure training to meet goals
 Increase their confidence once goals are achieved
 Evaluate their performance and progress
However, the goals must meet the following guidelines in order to be
effective:

 They must be challenging enough, without being out of reach. The

general rule is to set the goal just beyond the previous
performance level
 Goals and achievements must be measurable. The skill/task must
be measured when the goal is set and then continually re-
measured so the athlete knows when the goal has been achieved
Aerobics (exercise)
Aerobic exercise is a physical activity that uses your body's large
muscle groups, is rhythmic and repetitive. It increases your heart
rate and how much oxygen your body uses.
Examples of aerobic exercises include walking, cycling and
swimming.

Health effects
 May improve mood[
 Strengthens and enlarges the heart muscle, to improve its pumping
efficiency and reduce the resting heart rate, known as aerobic conditioning
 May improve circulation efficiency and reduce blood pressure
 May help maintain independence in later life
 Increases the total number of red blood cells in the body, facilitating
transport of oxygen
 Improves mental health, including reducing stress and lowering the
incidence of depression, as well as increased cognitive capacity.
 Slightly reduced depression may also be observed, especially if aerobic
exercises are used as additional treatment for patients with a hematological
malignancy
 Reduces the risk for diabetes (One meta-analysis has shown, from multiple
conducted studies, that aerobic exercise does help lower Hb A1Clevels for
type 2 diabetics.)
 Moderates the risk of death due to cardiovascular problems[
 Promotes weight loss
 Reduces the risk of osteoporosis
 May improve episodic memory
Traditional Games
Traditional sports and regional games are forms of physical activities and
competitive games that have been passed down through generations within
specific cultures, regions, or communities.

Traditional games are:

1.Kabaddi

2. Kho-kho

3. Seven stones ( Lagori )

4.Fencing

5.Rowing

6.Yoga

7.Mallakhamba

8.Ball badminton

9.Wrestling

10.Archery.
1.Kabaddi :
Kabaddi is a contact team sport played between two teams of seven players,
originating in ancient India.[98] The objective of the game is for a single player
on offense, referred to as a "raider", to run into the opposing team's half of the
court, touch out as many of their players as possible, and return to their own
half of the court, all without being tackled by the defenders in 30 seconds.
Points are scored for each player tagged by the raider, while the opposing team
earns a point for stopping the raider. Players are taken out of the game if they
are touched or tackled, but are brought back in for each point scored by their
team from a tag or a tackle.
2. Kho-Kho :
Kho - Kho is a traditional Indian sport that dates back to ancient India. It is the
second-most popular traditional tag game in the Indian subcontinent after kabaddi.
Kho kho is played on a rectangular court with a central lane connecting two poles
which are at either end of the court. During the game, nine players from the chasing
team (attacking team) are on the field, with eight of them sitting (crouched) in the
central lane, while three runners from the defending team run around the court and
try to avoid being touched. Each sitting player on the chasing team faces the
opposite half of the field that their adjacent teammates are facing.

At any time, one player from the chasing team (the 'active chaser'/'attacker') may run
around the court to attempt to tag (touch) members of the defending team, with one
point scored per tag, and each tagged defender required to leave the field; however,
the active chaser cannot cross the central lane to access the other half of the field,
and cannot change direction once they start running toward either pole. The chasing
team can get around these restrictions if the active chaser either switches roles with
a sitting teammate (by touching them on the back while saying "Kho") who is facing
the other half of the court and therefore has access to it, or runs to the area behind
either pole and then switches direction/half. Each team has two turns to score and
two turns to defend, with each turn lasting nine minutes. The team that scores the
most points by the end of the game wins
3. Seven stones (Lagori) :
A member of one team (the seekers) throws a ball at a pile of stones
to knock them over. The seekers then try to restore the pile of stones
while staying safe from the opposing team's (the hitters’) throws. The
hitters' objective is to hit the seekers with the ball before they can
reconstruct the stone pile. If the ball touches a seeker, that seeker is
out and the team which the seeker came from continues, without the
seeker. A seeker can always safeguard themselves by touching an
opposite team member before the ball hits the seeker.
4. Fencing :
Fencing is a combat sport that features sword fighting. The three disciplines of
modern fencing are the foil, the épée, and the sabre (also saber); each discipline
uses a different kind of blade, which shares the same name, and employs its
own rules. Most competitive fencers specialise in one discipline. The modern
sport gained prominence near the end of the 19th century and is based on the
traditional skill set of swordsmanship. The Italian school altered the historical
European martial art of classical fencing, and the French school later refined
that system. Scoring points in a fencing competition is done by making contact
with an opponent
5. Rowing :
Rowing involves propelling a boat using oars fixed to the vessel. It differs from
other disciplines in that rowers sit with their backs to the direction of
movement, therefore crossing the finish line backwards. In the Olympics,
rowers race against each other as individuals or in crews of two, four or eight.
Rowing, propulsion of a boat by means of oars. As a sport, it involves
watercraft known as shells (usually propelled by eight oars) and sculls (two or
four oars), which are raced mainly on inland rivers and lakes.
Rowing is a very social sport. Rowing clubs provide a ready-made community
where you can meet new people and make life-long friends. And if you compete
or participate in rowing tours away from your club, you'll quickly get to know
people in other clubs too. Everyone is welcome in the sport, whatever your
ambition.
6. Yoga :
Yoga is a group of physical, mental, and spiritual practices or disciplines which
originated in ancient India and aim to control (yoke) and still the
mind, recognizing a detached witness-consciousness untouched by the mind
(Chitta) and mundane suffering (Duḥkha). There is a wide variety of schools of
yoga, practices, and goals in Hinduism, Buddhism, and Jainism, and traditional
and modern yoga is practiced worldwide
7. Mallakhamba :
Mallakhamb is a traditional sport, originating from the Indian subcontinent, in
which a group of gymnasts perform aerial yoga and gymnastic postures
using wrestling grips in concert with a stationary vertical pole.
The word "mallakhamb" also refers to the pole used in the sport. The pole is
usually made from sheesham (Indian rosewood) polished with castor oil. Other
popular versions of mallakhamba are practiced using a cane or a rope instead of
a pole. The origins of pole dancing can be traced back to the sport
of mallakhamba.

The name mallakhamba derives from the terms malla, meaning wrestler,
and khamb, which means a pole. Literally meaning "wrestling pole", the term
refers to a traditional training implement used by wrestlers
8. Ball badminton :
Ball badminton is a sport native to India. It is a racket sport game, played with a
yellow ball made of wool, on a court of fixed dimensions (12 by 24 metres)
divided by a net. The game was played as early as 1856 by the royal family
in Tanjore, the capital of Thanjavur district in Tamil Nadu, India. It enjoys the
greatest popularity in India. Ball badminton is a fast-paced game; it demands
skill, quick reflexes, good judgment, agility, and the ability to control the ball
with one's wrist.
9. Wrestling :
Wrestling is a sport where two individuals engage or grapple with the aim of
throwing or holding their opponent's shoulders to the ground, or else outscore
them during the match. At the Olympics there are two variations of wrestling:
Freestyle and Greco-Roman.
Arm-wrestling (also spelled armwrestling) is a sport with two opponents who
face each other with their bent elbows placed on a table and hands firmly
gripped, who then attempt to force the opponent's hand down to the table top
("pin" them). The sport is often casually used to demonstrate the stronger person
between two or more people.

Arm wrestling is a popular pastime in India, with India having a professional

arm wrestling competition known as the Pro Panja League
10. Archery :
Archery is the sport, practice, or skill of using a bow to shoot arrows. The word
comes from the Latin arcus, meaning bow. Historically, archery has been used
for hunting and combat. In modern times, it is mainly a competitive sport and
recreational activity.

Dhanurveda describes the practices and uses of archery, bow- and arrow-
making, military training, and rules of engagement. The treatise discusses
martial arts in relation to the training of warriors, charioteers, cavalry, elephant
warriors, infantry etc. It was considered a sin to shoot a warrior in the back and
to fight more than one warrior at a time. The bow used in the Vedic period were
called danush, and were described in detail in the Vedas. The curved shape of
the bow is called vakra in Artha Veda. The bowstring was called jya, and was
strung only when needed. An arrow was called an iṣu, and a quiver was called
an iṣudhi.