SCHOOL OF SCHOLARS

WANADONGRI, NAGPUR.
2023-2024
HEALTH AND PHYSICAL EDUCATION
Gamebook

NAME: Sanjana Bharti Kushwaha

CLASS: 12th A
ROLL No.:
TEACHER: Mr. Bhagwat Bisen Sir
 INDEX

● Acknowledgement

● Certificate

● Fitness test- MOTOR FITNESS TEST

● Yoga and Daily lifestyle diseases

● Fitness test- RIKLI AND JONES TEST (Senior citizen test)

● [ KHO-KHO]

● Introduction of Kho-Kho

● History of sports

● Rules of Kho-Kho

● Skills in Kho-Kho

● Playfield of Kho-Kho

● Players in India

● Common Sports Injuries

 ● Bibliography

ACKNOWLEDGEMENT

Thanking to each person behind making this project

successful. The accomplishment of this project with vivid
information and corresponding sources is just because of kind
support of my teacher, parents and respected principal
ma’am.
My gratitude to my physical education teacher, Mr. Bhagwat
Bisen sir, for supervising my project and providing guidance.
And all above this thanking my parents and other supporting
fellow person for kind cooperation and constant
encouragement for willingly helping out to come up with my
abilities to make this project.
CERTIFICATE
FITNESS TEST ADMINISTRATION
MOTOR FITNESS TEST:
1)50 Meters Dash run
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.

50 METER DASH RUN

Speed: The average speed of a person to sprint 50 meters dash could
be around 7-7.5 seconds.

2) 600 Yard Run:

This run can be organized on a track, on a football field or an open
area marked for this purpose. In this test item, a subject runs a
distance of 600 yards. The subject takes a standing start from the
start line. The subject may walk in between. However, the objective is
to cover the distance in the shortest time. When he crosses the finish
line, he is informed of his time. (The time taken to run the distance is
recorded in minutes and seconds).
3)Sit and Reach Test:
This test is used to measure the flexibility of the back and leg
(hamstring muscle) It is a kind of absolute and linear test of flexibility.
Procedure: The subject is asked to remove shoes and place his/her
feet against the testing box while sitting on the floor with straight
knees. Now the subject is asked to place one hand on top of the
other so that the middle finger of both hands is together at the same
length. The subject is instructed to lean forwards and place his/her
hands over the measuring scale lying on the top of the box with its
10-inch mark coinciding with the front edge of the testing box. Then,
the subject is asked to slide his/her hands along the measuring scale
as far as possible without bouncing and to hold the farthest position
for at least one second.

Sit and reach test

4) The partial curl up:
Procedure:
- The student lies on his or her back with the knees flexed and the
feet approximately 12 inches from the buttock
- Feet cannot be held or rest against an object
- The arms are straight and parallel to the trunk with palms of hands
resting on the mat
- Set to a specified pace, students complete as many repetitions as
possible to a maximum of 75 at the specified pace/cadence. The
correct curl-up is performed to a pace of one complete curl-up every
three seconds (1.5 seconds up and 1.5 seconds down, with no
hesitation
- The student raises up, reaching the appropriate position: scapula
two inches off the ground and lowers down with the shoulders
touching the mat. The heels of the feet must remain in contact with
the floor.
- There is no pause in the up or down position. The curl-ups should
be continuous, with the abdominal muscles engaged throughout the
assessment. The movement is slow and controlled.
 Partial Curl ups
5)PUSH-UPS
For Boys:
Procedure: A standard push-up begins with the hands and toes
touching the floor, the body and legs in a straight line, feet slightly
apart, 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 to a predetermined point, to touch the ground or
some other object, or until there is a 90-degree angle at the elbows,
then returns back to the starting position with the arms extended.
This action is repeated without rest, and the test continues until
exhaustion, or until they can do no more in rhythm or have reached
the target number of push-ups.

Standard push up(boys); Modified push up (girls)

For girls:
Procedure: Slowly bend your elbows and lower your chest until your
chin reaches the ground, then slowly return to the starting position.
You'll feel tension in the muscles in your back, your abdominal area
and your upper arms. When you're doing modified push-ups, keep
your back nice and straight.

6) STANDING BROAD JUMP

Description: Pupil stands with the feet several inches apart and the
toes just behind the take offline. Preparatory to jumping, the pupil
swings the arms backward and bends the knees. The jump is
accomplished by simultaneously get bending the knees and swinging
forward the arms.

Standing Broad jump

7)SHUTTLE RUNS:
Description: Two parallel lines are marked on the floor 30 feet apart.
The width of a regulation Volleyball Court serves as a suitable area.
Place the blocks of wood behind one of the lines.
The pupil starts from behind one of the lines. On the signal “Ready”
or “Go” the pupils runs to the blocks, picks one up runs back to the
starting line and places the block behind the line. He then runs back
and picks up the second block which he carries back across the
Starting Line.
 Shuttle runs

YOGA AND DAILY LIFESTYLE DISEASES

-Obesity:
Obesity is a medical condition in which excess body fat has
accumulated to the extent that it may have an adverse effect on
health. It is defined by body mass index (BMI) and further evaluated
in terms of fat distribution via the waist–hip ratio and total
cardiovascular risk factors

OBESITY
Yogasanas for Obesity:
a. Vajrasana (thunder bolt pose):
You can get into the Vajrasana pose in six simple steps:
-Start by kneeling on the floor. Consider using a yoga mat for
comfort.
-Pull your knees and ankles together and point your feet in line with
your legs. The bottoms of your feet should face upward with your big
toes touching.
-Exhale as you sit back on your legs. Your buttocks will rest on your
heels and your thighs will rest on your calves.
-Put your hands on your thighs and adjust your pelvis slightly
backward and forward until you’re comfortable.
-Breathe in and out slowly as you position yourself to sit up straight
by straightening your spine. Use your head to pull your body upward
and press your tailbone toward the floor.
-Straighten your head to gaze forward with your chin parallel to the
floor. Position your hands palms down on your thighs with your arms
relaxed.

Benefits of Vajrasana-
1.This asana performed immediately after food aids the rate of
digestion.
2.Regular practice of Vajrasana relieves constipation, acidity,
increases digestion process. Those suffering from gas belching,
flatulence and frequent farts can practice Vajrasana immediately
after lunch or dinner.
3.It also rids off back pain, stomach disorder, and urinary
problems.
4.It increases blood circulation.
Major CONTRADICTIONS of Vajrasana-
1.A person suffering from joint pain should avoid this asana.
2.People who have any spinal column ailments, especially on the
lower vertebrae should not attempt this pose. Those with hernia,
intestinal ulcers and other diseases of the small and large intestine
should practice this pose under expert guidance and advice.
 Vajrasana pose

b. Ardha matsyendrasana (Half lord of fishes pose):

You can perform Ardha matsyendrasana pose by doing
following steps-
-Sit up with the legs stretched out straight in front of you,
keeping the feet together and the spine erect.
-Bend the left leg and place the heal of the left foot beside the
right hip (optionally, you can keep the left leg straight).
-Take the right leg over the left knee.
-Place the left hand on the right knee and the right hand behind
you.
-Twist the waist, shoulders and neck in this sequence to the
right and look over the right shoulder.
-Keep the spine erect.
-Hold and continue with gentle long breaths in and out.
-Breathing out, release the right hand first (the hand behind
you), release the waist, then chest, lastly the neck and sit up
relaxed yet straight.
-Repeat to the other side.
 -Breathing out, come back to the front and relax.

Ardha matsyendrasana
Benefits of Ardha Matsyandrasana-
1. Increase hips and spine flexibility.
2. Removes the wastes and improves digestion
3. Stimulate heart, kidneys, liver, spleen and lungs.
4. Open the neck, hips and shoulders.
5. Relieve fatigue, sciatica, backache and menstrual discomfort.
6. Clean the internal organs.

Major CONTRADICTION of Ardha Matsyandrasana-

1. Should be avoided during pregnancy and menstruation due to
the strong twist in the abdomen.
2. People with Heart, abdominal or brain surgeries should not
practice this asana.
3. Care should be taken for those with peptic ulcer or hernia.
4. Those with severe spinal problems should avoid and those with
mild slipped disc can benefit but in severe cases it should be
avoided.
-Diabetes:
Diabetes is a disease that occurs when your blood glucose, also called
blood sugar, is too high. Blood glucose is our main source of energy
and comes from the food we eat. Insulin, a hormone made by the
pancreas, helps glucose from food get into your cells to be used for
energy.

Diabetes
Yogasana for Diabetes:
a. Paschimottanasana:
We can perform paschimottanasana by following these steps-
-Sit on the floor with your legs stretched out straight in
front of you.
-Keep your spine erect and toes flexed toward you.
-Breathe in as you raise both your arms above your head and stretch
up.
-Breathe out as you bend forward and extend your torso over your
legs, keeping the spine erect.
-You can rest your head just beyond your knees and your hands on
the floor - or take hold of the big toes using your fingers.
-Breathing in, slightly lift your head and elongate the spine.
-Breathing out, bring your navel towards the knees.
-Stay in this position as long as you can.
-Breathe in and raise up as you stretch up your arms above your
head.
-Breathe out and bring your hands down.
-Relax and try to feel the changes in the body and mind.

Paschimottanasana

Benefits of Paschimottanasana-
1. It helps calm the brain, thereby providing relief from stress and
mild depression.
2. It can help reduce anxiety and fatigue
3. It can help improve digestion if practiced regularly.It can help
stimulate the liver, kidneys, ovaries, and uterus.
4. It helps with symptoms of insomnia and promotes good sleep.
Major CONTRADICTION of Paschimottanasana-
Paschimottanasana shouldn’t be performed in the following
conditions.

1. Abdominal ulcer
2. Asthma
 3. Diarrhea
4. Back injury
5. Pregnancy
6. Sciatica
7. Slipped Disc.

b. Bhujangasana( Cobra Pose):

− Lie down flat on your stomach with your head on the floor, legs
straight and feet together.
− Keep your palms on the floor under your shoulders and your
elbows close to the body.
− Relax your body and lower back.
− With inhalation slowly raise your head and start lifting your
chest up, keeping your chest open, use your back muscles for
the lift and put less pressure on the hands.
− Keep your pubic bone in contact with the floor, the naval can be
raised a little bit.
− You can keep your elbows a little bent and once you reach a
comfortable height, look diagonally.
− Stay for 5-8 breaths
− To return, exhale and slowly bend the arms, lower the naval,
chest, shoulders and forehead to the ground.
− Relax.
 Bhujangasana
Benefits of Bhujangasana-

1. Keeps spine healthy

2. Beneficial for abdominal organs like liver and kidneys
3. Helps in menstrual and gynecological disorders
4. Eases constipation
5. Good for stimulating the appetite
6. Opens of your chest as well as heart and is helpful for people
suffering from depression.

Major CONTRADICTION of Bhujangasana-

1. People suffering from hernia, peptic ulcer, hyperthyroidism or
intestinal tuberculosis should do it under supervision.
2. Not recommended for pregnant women.

-Asthma :
Asthma is a condition in which your airways narrow and swell and
may produce extra mucus. This can make breathing difficult and
trigger coughing, a whistling sound (wheezing) when you breathe out
and shortness of breath.
For some people, asthma is a minor nuisance. For others, it can be a
major problem that interferes with daily activities and may lead to a
life-threatening asthma attack.

Asthma patient
(Asthma patient have asthma inhaler for breathing
problems in lungs)

Yogasana for Asthma:

a. Gomukhasana (cow face pose):
We can perform gomukhasana by following steps:
− Relax the body. Take 3 long deep breaths.
− Stretch the left arm to the side and fold it behind the back.
− Stretch the right arm up above the head and fold it over the
right shoulder.
− Keep the back of the left hand in contact with the spine
whereas the palm of the right hand should rest against the
spine.
− Clasp the fingers of both hands behind the back.
− Keep the raised elbow behind the head in a pose in which
the head presses against the inside of the raised arm.
− The spine should remain erect and head straight.
− Keep the eyes closed and stay in the same position for up to
a minute or a few seconds.
 − Then unclasp the hands, straighten the legs and relax the
body.
− Then repeat the same by keeping the left knee uppermost
and the left arm over the left shoulder.

Gomukhasana

Benefits of Gomukhasana-
1. Excellent for inducing relaxation.
2. Beneficial in curing sexual ailments.
3. Improves the functioning of the kidney.
4. Induces the flow of energy and refreshes the body.
5. Improves the body posture by opening the chest area.
6. Helpful in getting rid of stress, tension, fatigue and anxiety.

Major CONTRADICTIONS of Gomukhasana-

1. Avoid straining the body beyond the limits as it may cause back
pain or spinal injury.
2. Consult a yoga trainer, if you are a beginner as this asana
requires a lot of flexibility.
3. Do not overburden your body, if you are obese. Practice it
according to the comfort level of the body.
4. People suffering from any of this condition should avoid
practicing this asana: shoulder, back, neck or joint pain,
migraine, or spinal disorders.

b.Matsyasana
Procedure Of Matsyasana:
− Start by sitting at Padmasana or Lotus Pose.
− Relax your body in Padmasana by taking deep and long
breaths.
− Move your body slowly backward by placing your right
forearm and elbow carefully on the floor. Do the same
with your left arm.
− Now by taking the support of your forearms and
elbows, lower slowly your body while placing the
crown of your head gently on the floor.
− Try to arch the back as far as possible without straining.
Make sure that you hold your feet with hands.
− Keep your head in a comfortable position and do not
put any weight on it. Just place your head on the
ground.
− Close your eyes and completely relax your body. Gently
take deep and slow breaths. Hold in this final pose at
least for a couple of seconds.
− Exhale gently and reverse these movements gently one
by one as you release the posture.
− Once you are done, relax in the Padmasana pose for a
couple of seconds.
 Matsyasana

Benefits of Matsyasana-
1.Prevents respiratory disorders such as asthma and bronchitis.
2.Alleviates back pain by improving the blood circulation in the spine.
3.Improves the functioning of thyroid gland and develops strong
immune system.
4.Stimulates the functioning of pelvic region by increasing blood flow
in this area.
5.Increases vitality and preserves youthfulness.

Major CONTRADICTION of Matsyasana-

1. General Heart Ailments: Since breathing in this yoga pose is
deep, it may not be comfortable for someone suffering from
heart ailments.
2. Spondylitis: Care should be taken if practiced by someone who
is suffering from spondylitis. Preferably should be avoided if it is
severe.
3. Pregnant: Women who are pregnant should not attempt this
yoga pose
-Hypertension :
Hypertension (HTN or HT), also known as high blood pressure (HBP),
is a long-term medical condition in which the blood pressure in the
arteries is persistently elevated.
Usually hypertension is defined as blood pressure above 140/90, and
is considered severe if the pressure is above 180/120.
High blood pressure often has no symptoms. Over time, if untreated,
it can cause health conditions, such as heart disease and stroke.

Normal Heart and Heart suffering from hypertension

Yogasana for Hypertension
1. Ardha Chakrasana:
Procedure of ardha Chakrasana:
1. Stand straight like Tadasana (Mountain Pose).
2. Now while inhaling raise your hand up straight and bend
backward as shown in above image.
3. You can hold your hips with your hands and bend backward
without bending knees.
4. Hold this position for few seconds and continue breathing
slowly.
5. Now while exhaling, come back to the starting position.
6. Repeat this cycle for 3-5 times.
 Ardha Chakrasana

Benefits of Ardha Chakrasana:

1. One of the best exercise to get relief from back pain.
2. Cures respiratory disorders.
3. Stimulates abdominal organs.
4. Good exercise for heart health.
5. Regulates blood pressure.
6. Stretches your stomach, intestine and abdomen organs.
7. Effective to relieve menstrual disorders.

Major CONTRADICTION of Ardha Chakrasana:

1. Should consult your doctor before practicing Ardha Chakrasana
during pregnancy.
2. Patient of serious spine and hips problem should not practice.
3. Ulcer and hernia patient should not practice.

2. Pavan Muktasana:
We can perform this asana as follows-
- Exhale and while inhaling slowly raise the legs to a 90
degree angle from the floor.
 - Bend both legs at the knees and rest the thighs against
the abdomen, keeping the knees and ankles together.
- Encircle the knees with both arms, hands clasping
opposite elbows.
- Bend the neck and place the chin on the knees. Continue
to maintain the asana, breathing normally.

Pavan Muktasana
Benefits of Pavan Muktasana-
1. Blood circulation is increased to all the internal organs.
2. Digestive system is improved.
3. Relieves constipation.
4. Strengthens the lower back muscles and loosens the spinal
vertebrae.
5. Sterility and impotence.

Major CONTRADICTION of Pavan Muktasana-

1. Must be avoided if there is recent abdominal surgery as
there is a lot of pressure on the abdomen.
2. Anyone suffering from hernia or piles should avoid this
asana.
3. Pregnant women should not practice this asana.
 4. If there is any pain, stiffness or injury to the next the head
should remain on the floor.

-Back Pain –
Physical discomfort occurring anywhere on the spine or back, ranging
from mild to disabling.
Back pain can have causes that aren't due to underlying disease.
Examples include overuse such as working out or lifting too much,
prolonged sitting and lying down, sleeping in an uncomfortable
position or wearing a poorly fitting backpack.

Yogasana for Back Pain:

a. Shalabhasana (Locust Pose):
We can perform this yogasana in following steps:
1. Exhaling, in 3 seconds, raise the right leg (kept straight) as high
as possible without lifting the hips; keeping the left leg firmly
on the ground. While raising the leg, secure the palms and
contract the lower back muscles.
2. Maintain this pose for 6 seconds, suspending the breath (final
position).
3. Return to starting position: Inhaling, in 3 seconds, gently bring
the raised foot down to attain starting position.
4. Follow the above steps with the left leg.
5. Now, perform the Asana with both the legs rising
simultaneously, while exhaling to complete 1 round.
 Shalabhasana

Benefits of Shalabhasna:
1. Strengthens the lower back, pelvic organs, legs, hip joints and
arms.
2. Provide relief in backache, mild sciatica and slipped disc.
3. Alleviates unfavourable conditions of diseases of the stomach
and bowels.
4. Enhances circulation to the spine and the whole upper body.

Major CONTRADICTION of Shalabhasana:

Hernia, hyper tension, heart ailments, pregnancy and peptic
ulcers. People with a protruding belly will have difficulty lying in
prone position.

b. Tadasana (Mountain Pose):

We can perform this yogasana in following steps-
1. Stand on a yoga mat; your feet should be slightly apart.
2. Your hands should be alongside your body.
3. Inhale deeply and slowly raise your arms upwards then
interlock your fingers.
 4. Raise your heels and stand on your toes. Your toes should be
fanned out a little.
5. Feel your body stretching. Look up.
6. Place your body weight on your toes and stretch out your
shoulders, arms, and chest up.
7. Hold this pose for a few moments.
8. Exhale and return to the starting position.

Tadasana
Benefits of Tadasana:
1.Tadasana is the best exercise to increase the height.
2.To do this asana , the problem of flat feet is reduced.
3.This Tadasana helps to improve body posture.
4.The regular practice of this asana your thighs, knees and ankles
become stronger.
5.It helps to improve balance.
6.This asana is good for regulatin g the menstrual cycle in women.

Major CONTRADICTIONS of Tadasana:

1. It is best for those people who is suffering from headaches, low
blood pressure and insomnia just avoid this asana.
 2. Its good for the preganant women, during the preganancy
duration just skip this asana.
3. if you are lightheaded and/or dizzy just avoid to do this asana.

RIKLI AND JONES- SENIOR CITIZEN FITNESS TEST

The Rikli and Jones Senior Fitness Test is a series of simple tests that
assess the functional fitness of elderly people.

A. Chair Stand Test - To test lower body strength

Equipment:Chair without arms, Stopwatch

Test Steps:
i. Place the chair against a wall where it will be stable.
ii. Sit in the middle of the chair with your feet flat on the
floor, shoulder width apart, back straight.
iii. Cross your arms at the wrist and place them against your
chest.
iv. The test partner will tell you when to begin and will time
you for 30 seconds, using the stopwatch. You will rise up
to a full stand and sit again as many times as you can
during the 30‐second interval.
v. Each time you stand during the test be sure you come to a
full stand.
vi. When you sit, make sure you sit all the way down. Do not
just touch your backside to the chair. You must fully sit
between each stand.
vii. Do not push off your thighs, or off the seat of the chair
with your hands to help you stand unless you have to.
viii. Keep your arms against your chest crossed and do not
allow the arms to swing up as you rise.
 ix. If you are on your way up to stand when time is called you
will be given credit for that stand.

Chair stand test

B. Arm Curl Test - To test upper body strength

Equipment: 2kg Weight & 3kg weight, stopwatch & a
straight‐back chair with no arms.

Test Steps:

i. Your test partner will tell you when to begin and will time
you for 30 seconds, using the stopwatch or a watch with a
second hand.
ii. Do as many curls as you can in the allotted 30‐second
time period, moving in a controlled manner.
iii. Remember to do a Full Curl, squeezing your lower arm
against your upper arm at the top of each curl and
returning to a straight arm each time. Keep your upper
arm still.
iv. DO NOT SWING THE WEIGHT.
v. If you have started raising the weight again and are over
halfway up when time is called, you may count that curl!
 ARM CURL TEST

C. Chair Sit and Reach Test - To test lower body flexibility

Equipment:Chair, Ruler
Step for performing the test:

i. Place the chair against a wall so it will be stable.

ii. Slide forward in your chair until you are able to straighten one
of your legs. The ankle of your straight leg should be flexed at
about a 90‐degree angle. Your other foot should be flat on the
floor.
iii. Place one of your hands directly on top of the other so that
they are stacked with your fingers extended.
iv. Exhale as you bend forward at the hip and try to reach your
toes. If the extended leg begins to bend, move back in your
chair until the leg is straight.
v. Hold the stretch for at least 2 seconds and Do Not Bounce or
jerk as you reach.
 vi. Take two practice reaches on each leg. Determine which side is
more flexible.
vii. You will measure and record only your most flexible side on
your scorecard.
viii. Be sure you have a stable chair so that the chair will not tip
forward as you reach for your toes.
ix. After you have completed the practice reaches, your test
partner will hold a ruler across the toe of your shoe. The center
of the toe of your shoe is considered to be a measurement of
“0”.
x. Reach forward toward your toes. Mark your score to the
nearest half‐inch
xi. If you reach past this “0” point at the middle of your toe, you
receive a positive score of as many inches as you reach past it,
measured to the nearest half‐inch.
xii. If you cannot reach your toes, you receive a negative score of as
many inches as you are short of the “0” point at the middle of
the toe of your shoe, measured to the nearest half‐inch.
xiii. Try the reach twice and record the better of the two
measurements.

Chair sit and reach test

D. Back Scratch Test - To test upper body flexibility

 Equipment: Ruler
Test :
i. Place your left arm straight up in the air above you left
shoulder.
ii. Bend your left arm at the elbow to reach toward your back,
with your fingers extended. Your elbow pointed toward the
ceiling.
iii. Place your right hand behind your back with your palm out and
your fingers extended up.
iv. Reach up as far as possible and attempt to touch the fingers of
your two hands together. Some people are not able to touch at
all, while others’ fingers may overlap.
v. Take two practice stretches with each arm, determining which
side is more flexible.
vi. You will be measuring and recording only your most flexible
side.
vii. You are now ready to be measured. Perform the stretch as
outlined above. Without shifting your hands, your test partner
will position your fingers so that they are pointing toward each
other.
viii. The distance between the fingertips of one hand and the other
is measured to the nearest half inch. If your fingers overlap, the
amount of the overlap will be measured.
ix. Fingertips just touching receive a score of “0”.
x. If your fingers do not touch, you receive a negative score of the
distance between your fingers, measured to the nearest .5 or
half inch.
xi. You receive a positive score if your fingers overlap, measuring
the overlap to the nearest .5 or half inch.
xii. If you are able to touch your fingers together, do not grab your
fingers together and pull, as this will affect the accuracy of your
score.
xiii. Do the stretch twice, recording the best score and remember to
indicate if the score was positive or negative.

Back Scratch test

E. 8-Foot Up and Go Test - To test agility

Equipment:Chair, Cone (or other marker), Stopwatch
Procedure: A cone is placed 8 feet away from the chair. On
command 'go', get up from the seated position, walk 8 feet. turn
around the cone and again sit on the chair. The time is measured.
Two trials are conducted and the best trial is counted for scoring.
 8 foot up and go test

F. Walk Test (6 minutes) - To test aerobic fitness

Equipment:Stop Watch, Measuring Tape, Visible Tape

Procedure:
1. Start walk around a course as fast as the person can.
But it should be reminded not to run.
2. Walk until 6 minutes.
SENIOR CITIZEN ASSESSMENT SHEET
 KHO- KHO
Introduction
The Kho-Kho game is an Indian sport commonly played in schools
and colleges around
the country. When it comes to Kho-Kho history, every Indian knows
that the game was known to
be played since the earliest of times. It is played on a rectangular
court, between two teams of
twelve players each.
Kho-Kho is a great test of the participants` physical fitness, strength,
speed and stamina
and dodging ability. No one has exact knowledge on Kho-Kho history
or when the first game
was played, though many historians say that it is actually a modified
form of `Run Chase`. In the
ancient era, a version of the Kho-Kho game was played on `raths` or
chariots in Maharashtra.
This was known as Rathera.

Girls playing
Kho-Kho
History

The origin of Kho-Kho is very difficult to trace, but many historians

believe that it is a modified form of 'Run Chase', which in its simplest
form involves chasing and touching a person. Originating in
Maharashtra, Kho-Kho in ancient times was played on 'raths' or
chariots and was known as Rathera.
The present appearance of the game was an adoption from the time
of World War I in 1914. But at that time, there were neither any
dimensions of the playground nor the poles which demarcate the
central line. The time factor was also missing.
The Deccan Gymkhana club of Pune, Maharashtra so named and
baptized by the great Indian leader Lokmanya Tilak & Bhai Narorkar
drafted the first-ever rules and regulations which symbolized the
metamorphosis of the game soon to follow.
The years 1923-24 saw the foundation of the Inter School Sports
Organization, and Kho Kho was introduced to develop at the
grassroots and consequently popularize the sport.
In the year 1938, Kho Kho moved one step forward when Akhil
Maharashtra Sharirik Shikshan Mandal organized zonal sports at
Akola which attracted tremendous response from the budding
enthusiasts as well as organizers. The team size was restricted to 9
players per team and sport was played without the poles. At the
beginning of the match, players used to take 3 rounds of the court
from post to post and then started the match.
Kho kho was exhibited in Sweden and Denmark in the year 1949 but
it didn’t leave any effect on the spectators (foreigner). After coming
back in 1949, the poles were featured in the game. Also, the 3 rounds
at the beginning of the game were reduced to one round from pole
to pole. In 1951, even the one round was eliminated.
Un the year 1955, Akhil Bhartiya Kho Kho Mandal was established
and the first ever All India Kho Kho Championship was organized at
Vijay Wada, Andhra Pradesh in 1959-60 under the auspices of Kho
Kho Federation of India. The years 1960-61 featured Women’s
Championship for the first time in Kohlapur, Maharashtra.
The Asian Kho Kho Federation first came into existence in 1987 at the
time of third SAF Games in India. The game gained international
credit with first Asian Kho Kho Championship which was held in
Kolkata in 1996. The second championship was held in 2000 which
added further shine to the game. The Deccan Gymkhana of Pune also
tried to lend a sense of reliability and recognition to the game by
introducing certain rules and regulations to make it more formal. As a
result, countries such as Pakistan, Bangladesh, Nepal, Sri Lanka and
Maldives also participated in the game.

Rules of Kho- Kho

A match consists of two innings with each inning consisting of
chasing and running turns of 9 minutes each. One team sits on their
knees in the middle of the court, 8 in a row, with adjacent members
facing opposite directions. The runners play in the field, three at a
time and the team that takes the shortest time to touch all the
opponents in the field, wins.
There is a pole on each end of the field and the runner is allowed to
go between two sitting players, but the chaser is not allowed to turn
back while running or go between the players.
The chaser must run in the same direction unless he chooses to
touch either end pole and run in the opposite direction. He may cross
over to the other side when he is reversing directions by going
around the pole.

Here’s a nutshell of major rules of Kho Kho :

- Each team will have 12 players but only 9 of them can compete
on the pitch.
- A standard match encompasses two innings.
- Each inning will have 9 minutes which includes chasing and
running.
- The chasing team sits or kneels in the middle of the court in a
row. Each player sitting next to each other will see on the
opposite sides (in alternative direction).
- The chasers should end in the quickest time possible.
- The chaser will touch the nearest possible player on his/her
back and say ‘Kho’ to give him a chance to chase.
- The team that takes the shortest amount of time to touch the
player chased, is adjudged as the winner.

Skills Of Kho Kho

Kho Kho didn’t need major highly qualified skills, instead it just
requires, presence of mind for quick response and strength, to run
faster.
Judgment of direction is one of the foremost skills one must have
while playing the game.
Getting up from Square: Should be very responsive to your
teammates.One must run fast. It’s not just a relay, it includes a single
chain running, zig-zag running and straight running.
Giving Kho. A chaser must say the word ‘Kho’ when he is touching
the sitting chaser. It is a foul if he does not say this word.
 Taking direction: After receiving the kho, a chaser should take his
first step out of the cross lane with care because that step will decide
his direction to move.
Fake kho: In such Kho, the chaser pretends to give kho but actually he
follows the runner.
Tapping: Tapping is touching an active runner by extending an arm.
Tapping should be done when the runner is on the post while tapping
the body should lean forward and arm should be extended
completely.
Trapping: For trapping, the active chaser should try to bring two or
three runners to one side or towards the post. This situation is called
trapping.
Diving: In this technique, a chaser pounces on an active runner to
touch him spontaneously. It requires a lot of courage and practice for
being an expert diver.

DIVING IN KHO KHO

 Kho Kho skills
Playfield Of Kho-Kho
A Kho kho playing field is rectangular. It is 27 by 16 metres (89 ft × 52
ft) in length. In the middle of these two rectangles, there are two
wooden poles. The central lane's dimensions are 24 m x 30 cm. There
are eight cross lanes which lie across the central lane, whose
dimensions are 16 m x 35 cm. It makes the small rectangles and each
of them are 16 m x 2.3 m (the two rectangles of near by the wooden
poles are 2.55 m wide), at right angles to the central lane and divided
equally into two parts of 7.85 m (25.8 ft) each by the central lane. At
the end of the central lane, the free zone tangent to the post-line,
two smooth wooden posts are fixed, 120 cm - 125 cm high from the
ground.
The equipment used in Kho kho are poles/post, strings, metallic
measuring tape, lime powder, wire nails, two watches, score shots
(like a whistle, for instance), and equipment to record the results.
However, for unofficial games, only lime powder (or any substitute)
may be used as long as the cross lanes, centre lane and field
boundaries are clearly distinguished.
 Kho Kho playfield
Playfield Of KHO KHO
KHO KHO PLAYERS
● Sarika kale

Sarika Kale, captain of India’s women’s kho-kho team recently

led the national team to clinch a gold at the 12th South Asian
Games (SAG) in Guwahati.

At the age of 10, Sarika began playing kho-kho and developed

an interest in the game. With time, she mastered the skills of
 the game and represented her state Maharashtra in 25 national
championships.

● Mandakini Majhi

Mandakini Majhi, also known as Odisha girl is the first Kho Kho
player from Odisha, who has been selected in Indian Women’s Kho
Kho team to participate in the 12th South Asian Federation (SAF)
Games 2016 in Guwahati.
Also, she is the first Odia women placed in an Indian kho-kho team
for “12th SAF Game-2016” and bagged a gold medal.

● Praveen Kumar

Praveen Kumar is one of the very talented and famous Kho Kho
players from Mysore, Karnataka. He played a big role in University of
Mysore’s (UoM) win in both South Zone and All India Inter-University
Men’s Kho-Kho Championships (2017-18) played in the city.

India being the intrinsic country of Kho Kho game, ain’t have much
Kho Kho players though, as compared to other sports played in India,
at International level or much renowned.

COMMON SPORTS INJURIES

Sport injuries require special focus on the identification of
injuries, care, prevention and treatment, therapies for injury
management.
Some sports injuries result from accidents: other due to poor training
practices, insufficient equipment or insufficient warm-up or
stretching.

Some sports injuries:

● Broken bones: A broken bone is caused by sudden force being
applied to a bone. This is sometimes also called a fractured
bone. This can happen in almost any sport. Symptoms include
sudden pain, swelling, numbness, and tenderness around the
area.These injuries are acute.

● Dislocations: A dislocation happens when the ends of your

bones move out of their normal position. These are common in
contact sports, such as football, soccer, and basketball.
Symptoms include extreme pain, swelling, and not being able to
move the area. These injuries are acute.

● Strains: A strain hurts a muscle. A strain occurs when you

stretch or tear muscle tissue by overextending it. Mild strains
can be caused by repetitive motion. In sports, acute strains are
most likely to occur when you are running, jumping, or lifting.
They also happen when you quickly change direction. You’re
 more likely to strain a muscle in cold weather. Symptoms are
sudden pain followed by immediate limited range of motion to
the affected area. In severe cases, you may also see bruising
and swelling. These injuries can be chronic or acute.

● Tennis elbow. Tennis elbow is a painful condition caused by

overusing your elbow. Tennis players and golfers are likely to get
it. It causes pain on the outside of your elbow. The pain is
caused by inflammation in the tendons. Other symptoms may
include weakness, especially as you try to grip objects. These
injuries can be chronic.
Things we can do to get relief of injuries:
● Rest: A day or two of rest may help with your recovery. But
sometimes the injured area may need more rest. For injuries
affecting legs, knees, or ankles, you may need to use crutches
so you don’t put weight on the injured body part.

● Ice: Put ice on your injury. That will help with pain and swelling.
You should apply ice to the affected area for 15 to 20 minutes
every four hours. Crushed ice is best for ice packs because you
can manipulate it cover the injury.
● Compression: Keeping pressure on the injury will also help with
swelling. It will also provide additional support. An elastic
medical-grade bandage works best. Wrap the bandage tight,
but not so tight that it cuts off circulation to the area.

● Elevation: Propping up the affected area will help you rest your
injury properly. It will also help reduce swelling. Be sure to prop
up the area so it’s higher than your heart.

ICE PACK and ICING

Athletics wearing compressor calf apparel.

We can seek help for doctors in a treacherous condition, or when
there is severe injury to young children. If the condition of even some
chronic injury worsen then it’s better to iinform doctors.

BIBLIOGRAPHY
https://en.wikipedia.org/wiki/Kho_kho
https://www.kreedon.com/top-famous-kho-kho-players-2019
/
https://sportsjone.com/kho-kho-historyrules-and-regulations
skillsterminologyequipments-used/
http://www.klgpsshardanagar.com/docs/GAMES-COURSE-MA
TERIAL.pdf
https://en.wikipedia.org/wiki/Kho_kho#Rule
https://yogachapter.com/different-yoga-asanas-for-different-
diseases/
https://www.zigya.com/chapter/CBSE/PE121/7/Rikli+And+Jo
nes+-+Senior+Citizen+Fitness+Test
https://fitnesspedia.wordpress.com/2012/09/16/senior-fitne
ss-test-functional-fitness-testing/
https://khokhonms.org/technical-details-of-kho-kho.html
https://mycbseguide.com/blog/test-measurement-sports-cla
ss-12-notes-physical-education/