Annual Term

Physical Education
Project
2018 – 19

1
Name: Anik Mallick
Class: XI
Section: A
Roll Number: 06

index
 Certificate
2
 Acknowledgement
 Procedure For Skinfold Measurement
 Major Game
 History of The Game
 Major Rules
 Major Skills
 Terminologies
 The Court
 Yoga
 Conclusion

Certificate

3
I certify that Anik Mallick, XI-A has completed the
physical education annual term project under my
supervision and guidance.

sdadwadawdawdaa
Teacher’s
Signature

Acknowledgement
I, Anik Mallick completed this physical education
project under guidance of Sanjib Sarkar and Rinku

4
Paswan. Besides them, I want to express my
gratitude to my parents for their help.

Aasdadasda
saasdasd
Date Student’s
Signature
Procedure For Skinfold Measurement To
Measure Fat Percentage
The skinfold measurement test is one of the oldest and still most common methods of
determining a person's body composition and body fat percentage.

5
This test estimates the percentage of body fat by measuring skinfold thickness at specific
locations on the body. The thickness of these folds is a measure of the fat under the skin,
also called subcutaneous adipose tissue.

Skinfold measurements are generally taken at specific sites on the right side of the body.
The tester pinches the skin at the location site and pulls the fold of skin away from the
underlying muscle so only the skin and fat tissue are being held. Special skinfold calipers are
then used to measure the skinfold thickness in millimeters. Two measurements are recorded
and averaged.The measurement sites vary depending upon the specific skinfold testing
protocol being used, but typically include the following seven locations on the body:

 Triceps - The back of the upper arm

 Pectoral - The mid-chest, just forward of the armpit
 Subscapular - Beneath the edge of the shoulder blade
 Midaxilla - Midline of the side of the torso
 Abdomen - Next to the belly button
 Suprailiac - Just above the iliac crest of the hip bone
 Quadriceps - Middle of the upper thigh

Calculations:
The Jackson and Pollock equation to calculate body density in women is :
1.0994921 - (0.0009929 x the sum of the skinfold sites in millimeters) + (0.0000023 x
the sum squared) - (0.0001392 x age).
For men, it's: 1.10938 - (0.0008267 x sum) + (0.0000016 x sum squared) - (0.0002574
x age).
Once you've calculated body density, you calculate percent fat by using the equation,
[(495 / body density) - 450] x 100.

6
 BADMINTON

History of the Game

i. Place of Origin :
The game may have originally developed among expatriate officers in British
India, where it was very popular by the 1870s. Early on, the game was also known as
Poona or Poonah after the garrison town of Pune, where it was particularly popular
and where the first rules for the game were drawn up in 1873.

ii. Position Nationally :

7
 Badminton is the second most played game in India after Cricket and is managed
by the Badminton Association of India.

iii. Position Internationally :

Badminton is the second most popular game internationally as well, and is behind
soccer which is the first.

iv. Existance Of World Championship :

The BWF World Championships is a badminton tournament sanctioned
by Badminton World Federation (BWF). The tournament offers the most ranking
points, together with Summer Olympic Games. The winners will be crowned as the
"World Champions" and awarded gold medals. However, it does not offer any prize
money.

Major Rules Of the game

 A game can take place with either two
(singles) or four (doubles) players.
 A game can take place with either two
(singles) or four (doubles) players.

8
  If the shuttlecock hits the net or lands out
then a point is awarded to your opponent.
 A serve must be hit underarm and below the
servers waist. No overarm serves are allowed.
 If a player touches the net with any part of
their body or racket then it is deemed a fault
and their opponent receives the point.
 The game has only two rest periods coming
the form of a 90 second rest after the first
game and a 5 minute rest period after the
second game.

Major Skills Of the Game

These are a few fundamental skills :
1. Forehand –
i. Clear

9
 ii. Lob Shot
iii. Drop Shot
iv. Smash
v. Jump Smash
2. Backhand –
i. Clear
ii. Lob Shot
iii. Drop Shot
iv. Smash

Terminologies of the game

o Alley - side-extension of the court by l½ feet on both sides that is
used for doubles play.

o Back Alley - Area between the back boundary line and the long
service line for doubles.

o Backcourt - the back third of the court, in the area of the back
boundary lines.

10
o Baseline - Back boundary line at each end of the court, that runs
parallel to the net.

o Bird or birdie - another name for the shuttlecock

o Carry - An illegal tactic, also called a sling or throw, in which the

shuttle is caught and held on the racket and then slung during the
execution of a stroke.

o Center Line - Line perpendicular to the net that separates the left and
right service courts.

o Clear - A shot hit deep to the opponent’s back court.

o Court - Area of play, as defined by the outer boundary lines.

o Drive - A fast and low shot that makes a horizontal flight over the net.

o Drop - A shot hit sohly and with finesse to fall rapidly and close to the
net on the opponent’s side.

o Fault - A violation of the playing rules, either in serving, receiving, or

during play (see common faults listed below).

o Flick - A quick wrist and forearm rotation that surprises an opponent

by changing an apparently soft shot into a faster passing one; used
primarily on the serve and at the net.

o Forecourt - Front third of the court, between the net and the short
service line.

o Halfcourt Shot - A shot hit low and to midcourt, used effectively in

doubles against the up-and-back formation.

o Let - A legitimate cessation of play to allow a rally to be replayed.

o Match - A series of games (at U.S. Olympic Festival-’93 it is three out

of five), to determine a winner. Midcourt - The middle third of the
court, halfway between the net and the back boundary line.

11
 o Net Shot - Shot hit from the forecourt that just clears the net and
drops sharply.

o Push Shot - Gentle shot played by pushing the shuttle with little wrist
motion, usually from net or midcourt to the opponent’s midcourt.

o Rally – this occurs when the players hit the bird back and forth
several times before one side scores a point

o Serve or Service – players put the shuttlecock into play for points by
“serving” it to opponents, hitting it over the net into a special part of
the court near their opponent

o Service Court - Area into which the serve must be delivered.

Different for singles and doubles play.

o Shuttlecock - thje name for the object that players hit, made of a ball
of cork or rubber with a crown of feathers in an open conical shape.

o Smash – when a shuttle is floated high into the air, a player has time
to unleash a powerful overhand shot straight to the floor of the
opposing court

o Wood Shot - Shot that results when the base of the shuttle is hit by
the frame of the racket.

The court
All measurements of a badminton court are as given in the
picture below :

12
YOGA
13
Yoga is an activity which is very beneficial for our body and
mind. As such, I’ll be listing a few yoga positions.

Standing :
 Garudasana (Eagle Pose) –
One needs strength, flexibility, endurance and unwavering concentration for this
pose. This position helps in asthma, low-back pain and sciatica.

Procedure :

1. Bend your knees slightly, lift your left foot up and, balancing on your right foot,
cross your left thigh over the right. Point your left toes toward the floor, press the
foot back, and then hook the top of the foot behind the lower right calf. Balance on
the right foot.

2. Stretch your arms straight forward, parallel to the floor, and spread your scapulas
wide across the back of your torso. Cross the arms in front of your torso so that the
right arm is above the left, then bend your elbows. Snug the right elbow into the
crook of the left, and raise the forearms perpendicular to the floor. The backs of
your hands should be facing each other.

14
 3. Press the right hand to the right and the left hand to the left, so that the palms are
now facing each other. The thumb of the right hand should pass in front of the little
finger of the left. Now press the palms together (as much as is possible for you), lift
your elbows up, and stretch the fingers toward the ceiling.

4. Stay for 15 to 30 seconds, then unwind the legs and arms and stand again. Repeat
for the same length of time with the arms and legs reversed.

 Natarajasana (Lord of the Dance Pose) –

This pose helps one “connect” with the “cosmic energy”. This pose stretches the
thighs, groins, abdomen and shoulders. It also strenthens the legs and helps one
improve their balance.

Procedure :

1. Inhale, shift your weight onto your right foot, and lift your left heel toward your
left buttock as you bend the knee. Press the head of your right thigh bone back, deep
into the hip joint, and pull the knee cap up to keep the standing leg straight and
strong.

2. Keep your torso upright. Reach back with your left hand and grasp the outside of
your left foot or ankle. To avoid compression in your lower back, actively lift your
pubis toward your navel, and at the same time, press your tailbone toward the floor.

3. Begin to lift your left foot up, away from the floor, and back, away from your
torso. Extend the left thigh behind you and parallel to the floor. Stretch your right
arm forward, in front of your torso, parallel to the floor.

15
 4. Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place
the left foot back onto the floor, and repeat for the same length of time on the other
side.

Lying :
 Vishnuasana (Lying Down On Sides) –
It is a position which stretches the pelvic joints.

Procedure :

1. Roll over to lie down on your right side and support your head high on the right
palm with elbow placed firm on the floor and left palm placed on the floor near the
chest. If possible, straighten your legs.

2. Lift your left leg up and slowly bring it down. Repeat about 3 times and then
make circles rotating the whole leg from the pelvic joint.

3. Do it a few times (5-6 times) in one direction and then on the other and then
bring your leg down slowly and rest.

4. Roll over to lie on the left side and repeat the entire sequence. Then lie down on
your back and relax.

16
 Naukasana (Boat Pose) –
This yoga posture has been named after the shape it takes – that of a boat. It
strengthens the back and abdominal muscles and tones the leg and arm muscles.

Procedure :

1. Lie on your back with your feet together and arms beside your body and take a
deep breath in and as you exhale, lift your chest and feet off the ground, stretching
your arms towards your feet.

2. Your eyes, fingers and toes should be in a line and you should feel the tension in
your navel area as the abdominal muscles contract.

3. Keep breathing deeply and easily while maintaining the pose and as you exhale,
come back to the ground slowly and relax.

17
Sitting :
 Virasana (Hero Pose) –
It is a balm for tired legs at the end of the day. It stretches the thighs and knees,
improves digestion and is therapeutic for high blood pressure and asthma.

Procedure :

1. Kneel on the floor with your thighs perpendicular to the floor, and touch your
inner knees together. Slide your feet apart, slightly wider than your hips, with the
tops of the feet flat on the floor. Angle your big toes slightly in toward each other
and press the top of each foot evenly on the floor.

2. Exhale and sit back halfway, with your torso leaning slightly forward. Wedge your
thumbs into the backs of your knees and draw the skin and flesh of the calf muscles
toward the heels. Then sit down between your feet.

3. Firm your shoulder blades against the back ribs and lift the top of your sternum
like a proud warrior. Widen the collarbones and release the shoulder blades away
from the ears. Lengthen the tailbone into the floor to anchor the back torso.

4. To come out, press your hands against the floor and lift your buttocks up, slightly
higher than the heels. Cross your ankles underneath your buttocks, sit back over the
feet and onto the floor, then stretch your legs out in front of you.

18
 Dandasana (Staff Pose) –
It strenghtens the back muscles, stretches the shoulders and chest, and improves
posture.

Procedure :

1. Sit on the floor with your legs together and extended in front of your torso.

2. Sit towards the front of the sitting bones, and adjust the pubis and tail bone
equidistant from the floor. Without hardening the belly, firm the thighs, press them
down against the floor, rotate them slightly toward each other, and draw the inner
groins toward the sacrum. Flex your ankles, pressing out through your heels.

3. To lengthen your front torso perpendicular to the floor, think of energy streaming
upward from the pubis to the sternum, then down the back from the shoulders to
the tail bone. Then imagine the tail lengthening into the floor.

4. Imagine your spine as the "staff" at the vertical core of your torso, rooted firmly
in the Earth, the support and pivot of all you do. Hold the pose for one minute or
longer.

19
 Conclusion

That marks the end of my project. To conclude, I would

like to say that I have learnt a lot while doing this project
and for that reason I would like to thank my teachers who
gave us this project.

20