Acknowledgement

The success and final outcome of this assignment required a lot of guidance and assistance from
many people and I am extremely fortunate to have got this all along the completion of our assignment
work. Whatever I have done is only due to such guidance and assistance and I would not forget to
thank them. I respect and thank Ms. Barkha for giving me an opportunity to do this assignment work
and providing us all support and guidance which made me complete the assignment on time, I
extremely grateful to her for providing such a nice support and guidance.

I are really grateful because I managed to complete this assignment within the time given by
Ms.Barkha .This assignment cannot be completed without the effort and co-operation from our group
members. Last but not least, I would like to express our gratitude to our friends and respondents for
support and willingness to spend some time with me.
 Certificate

Name: Arham Nahata Roll No.: 2

Class: 11t h Section: A

This is certified to be the bonafide work of the student in the Physical Education during the academic year 2016-2017.

________________

Teachers Signature
 Volleyball

Volleyball is an Olympic team sport in which two teams of 6 active players are separated by a net. Each team tries to
score points by grounding a ball on the other team's court under organized rules. Play proceeds as follows: a player on one
of the teams begins a rally by attempting to serve the ball (tossing or releasing it and then hitting it with a hand or arm),
from behind the back boundary line of the court, over the net and into the receiving team's court. The receiving team must
not let the ball touch their court; they may touch the ball as many as three times, typically using the first two touches to set
up for an attack, an attempt to direct the ball back over the net in such a way that the serving team is unable to prevent it
from touching their court. The rally continues in the same manner, with each team allowed as many as three consecutive
touches, until either (1): a team makes a kill, grounding the ball on the opponent's court, thus winning the rally; or (2): a
team commits a fault, thus losing the rally. The team that wins the rally is awarded a point, and serves the ball to start the
next rally. The complete rules are extensive; a few of the most common faults include:
causing the ball to touch the ground outside the opponents' court or without first passing over the net;
catching and throwing the ball;
double hit: two consecutive contacts with the ball made by the same player;
Four consecutive contacts with the ball made by the same team.

The ball is usually played with the hands or arms, but players can legally strike or push (short contact) the ball with any
part of the body.

History
On February 9, 1895, in Holyoke, Massachusetts (USA), William G Morgan, a YMCA physical education director,
created a new game called Mintonette as a pastime to be played preferably indoors and by any number of players. The
game took some of its characteristics from tennis and handball. Another indoor sport, basketball, was catching on in the
area, having been invented just ten miles (sixteen kilometers) away in the city of Springfield, Massachusetts, only four
years before. Mintonette was designed to be an indoor sport less rough than basketball for older members of the YMCA,
while still requiring a bit of athletic effort.

After an observer, Alfred Halstead, noticed the volleying nature of the ga me at its first exhibition match in 1896, played at
the International YMCA Training School (now called Springfield College), the game quickly became known as volleyball
(it was originally spelled as two words: "volley ball"). Volleyball rules were slightly modified by the International YMCA
Training School and the game spread around the country to various YMCAs

The first country outside the United States to adopt volleyball was Canada in 1900. An international federation, the
Fdration Internationale de Volleyball (FIVB), was founded in 1947, and the first World Championships were held in
1949 for men and 1952 for women. Beach volleyball, a variation of the game played on sand and with only two players
per team, became a FIVB-endorsed variation in 1987 and was added to the Olympic program at the 1996 Summer
Olympics.

The court

The game is played on a volleyball court 18 meters (59 feet) long and 9 meters (29.5 feet) wide, divided into two
9 m 9 m halves by a one-meter (40-inch) wide net placed so that the top of the net is 2.43 meters (7 feet 11 5/8 inches)
above the center of the court for men's competition, and 2.24 meters (7 feet 4 1/8 inches) for women's competition (these
heights are varied for veterans and junior competitions).

There is a line 3 meters from and parallel to the net in each team court which is considered the "attack line". This "3
meter" (or 10 foot) line divides the court into "back row" and "front row" areas (also back court and front court). These
are in turn divided into 3 areas each: these are numbered as follows, starting from area "1", which is the position of the
serving player:

The ball
FIVB regulations state that the ball must be spherical, made of leather or synthetic leather, have a circumference of 65
67 cm, a weight of 260280 g and an inside pressure of 0.300.325 kg/cm2 . Other governing bodies have similar
regulations.

Scoring
When the ball contacts the floor within the court boundaries or an error is made, the team that did not make the error is
awarded a point, whether they served the ball or not. The team that won the point serves for the next point. If the team that
won the point served in the previous point, the same player serves again. If the team that won the point did not serve the
previous point, the players of the team rotate their position on the court in a clockwise manner. The game continues, with
the first team to score 25 points (and be two points ahead) awarded the set. Matches are best-of-five sets and the fifth set
(if necessary) is usually played to 15 points. (Scoring differs between leagues, tournaments, and levels; high schools
sometimes play best-of-three to 25; in the NCAA games are played best-of-five to 25 as of the 2008 season.)
Before 1999, points could be scored only when a team had the serve (side-out scoring) and all sets went up to only 15
points. The FIVB changed the rules in 1999 (with the changes being compulsory in 2000) to use the current scoring
system (formerly known as rally point system), primarily to make the length of the match more predictable and to make
the game more spectator- and television-friendly.

Libero
In 1998 the libero player was introduced internationally, the term meaning free in Italian is pronounced LEE-beh-ro
(although many players and coaches pronounce it lih-BEAR-oh). The NCAA introduced the libero in 2002. The libero is a
player specialized in defensive skills: the libero must wear a contrasting jersey color from his or her teammates and cannot
block or attack the ball when it is entirely above net height. The libero is, generally, the most skilled defensive player on
the team. There is also a libero tracking sheet, where the referees or officiating team must keep track of who the libero
subs in and out for.

Skills
Competitive teams master six basic skills: serve, pass, set, attack, block and dig. Each of these skills comprises a number
of specific techniques that have been introduced over the years and are now considered standard practice in high-level
volleyball.

Serve

Setting up for an overhand serve.

A player stands behind the inline and serves the ball, in an attempt to drive it into the opponent's court. His or her main
objective is to make it land inside the court; it is also desirable to set the ball's direction, speed and acceleration so that it
becomes difficult for the receiver to handle it properly. A serve is called an "ace" when the ball lands directly onto the
court or travels outside the court after being touched by an opponent.

Pass

A woman making a forearm pass or bump.

Also called reception, the pass is the attempt by a team to properly handle the opponent's serve, or any form of attack.
Proper handling includes not only preventing the ball from touching the court, but also making it reach the position where
the setter is standing quickly and precisely.
 Set

The set is usually the second contact that a team makes with the ball. The main goal of setting is to put the ball in the air
in such a way that it can be driven by an attack into the opponent's court. The setter coordinates the offensive movements
of a team, and is the player who ultimately decides which player will actually attack the ball.

Attack

An attack in progress

The attack (or spike, the slang term) is usually the third contact a team makes with the ball. The object of attacking is to
handle the ball so that it lands on the opponent's court and cannot be defended. A player makes a series of steps (the
"approach"), jumps, and swings at the ball..

Block

3 players performing a block

Blocking refers to the actions taken by players standing at the net to stop or alter an opponent's attack.

Dig

Woman going for a dig.

Digging is the ability to prevent the ball from touching one's court after a spike or attack, particularly a ball that is nearly
touching the ground. In many aspects, this skill is similar to passing, or bumping: overhand dig and bump are also used to
distinguish between defensive actions taken with fingertips or with joined arms.
 Player specialization

There are 5 positions filled on every volleyball team at the elite level. Setter, Outside Hitter/Left Side Hitter, Middle
Hitter, Opposite Hitter/Right Side Hitter and Libero/Defensive Specialist. Each of these positions plays a specific, key
role in winning a volleyball match.

Formations

The three standard volleyball formations are known as "4-2", "6-2" and "5-1", which refers to the number of hitters and
setters respectively. 4-2 is a basic formation used only in beginners' play, while 5-1 is by far the most common formation
in high-level play.

Volleyball Terminology

Ace - Serve that results directly in a point.

Dig - Passing a spiked or powerfully hit ball.

Pancake - When player extends hand, palm down on floor, so that ball bounces off the back of the hand.

Side Out - When the receiving team wins the rally

Spike - A hard overhand hit with one hand over the net

Foot Fault - Stepping completely over center line or stepping on or over baseline on the serve

Set - A two-handed pass above waist level

Bump/Forearm pass - A two-handed underarm pass below waist level

Stuff - When a player jumps about the height of the net, blocks the ball, and the ball goes back at the person who
attacked(spiked) the ball.

Various Championships

Year Games Host Champion

2000 Sydney Olympic Games Australia Yugoslavia
2002 15th World Men's Volleyball Championship Argentina Brazil
2003 10th World Cup Japan
2004 Athens Olympic Games Greece
2006 16th World Men's Volleyball Championship Japan
2007 11th World Cup Japan United States
2008 Beijing Olympic Games China
2010 17th World Men's Volleyball Championship Italy Brazil
2011 12th World Cup
Japan Russia
2012 London Olympic Games Great Britain
2014 18th World Men's Championship Poland Poland
2015 13th World Cup Japan United States
2016 Rio Olympic Games Brazil Brazil
 Faults in Volleyball
Basic Violations in Volleyball

1. Consecutive Contacts. A player may not hit the ball 2 times consecutively except when blocking, provided the
contacts take place simultaneously. However, a player may make consecutive contacts on the teams first team
contact, provided the contacts occur during one action.
2. Four Hits. It's a violation for a team to hit the ball 4 times before returning it.
3. Assisted Hit. It's illegal for a player or any object to assist a teammate in playing the ball.
4. Catch. It's illegal to catch or throw the ball. The ball must rebound from the hit.
5. Ball Crossing the Net Outside the Crossing Space. The ball must cross the net within the crossing space. The
ball must cross over the net, between the antennaes and their imaginary extension, and without contacting the
ceiling.
6. Reaching Over the Net. There are official rules for playing the ball at the net.
7. Penetration Under the Net. It's permitted for a player to step under the net into the opponents court provided that
some part of the penetrating hand or foot is in contact with or is directly above the center line.
8. Contact with the Net. Contact with the net is only a fault if contact is made during the action of playing the ball
or if it interferes with play.
9. Foot Fault. At the moment of service contact or take off for a jump serve, the server must not touch the court or
the ground outside the service zone. After contact, he/she may step or land outside the service zone or inside the
court.
10. Attacking Faults. The following are volleyball violations for attacking:
A back row player completes an attack hit from the front zone, if at the moment of contact, the ball is entirely
above the top of the net.
An opponent completes an attack hit on a served ball, when the ball is in the front zone and the ball is entirely
above the top of the net.
The libero completes an attack hit, if at the moment of contact, the ball is entirely above the top of the net.
A player completes an attack hit from higher than the top of the net when the ball is coming from an overhand
finger pass by a libero in the front zone.
11. Blocking within the Opponents Space. A blocker may place his/her hands beyond the net provided this action
doesn't interfere with the opponents play. It's legal to block beyond the net, provided...
The ball would have crossed the net if not touched by a player and no member of the attacking team was in
position to make a play.
The ball is falling near the net and no member of the attacking team is in position to make a play.
Contact with the ball is made after 3 team contacts.

Prominent Players
Male Players

name notes
Giba Brazilian. Full name Gilberto Amaury de Godoy Filho.
Hugo Conte Argentina (1982-00). On the final list of FIVB players of the century.
The first Indian volleyball player to become a professional and played club volleyball in
Jimmy George
Italy.
Josef Musil Czech Republic (1952-1968). On the final list of FIVB players of the century.
Indoor and outdoor legendary player from the USA. He was named 'Greatest Volleyball
Player of theKarch Kiraly
Century' by FIVB in 2001 (along with Bernardi). He is the only player who
has won both indoor and beach volleyball Olympic gold medal
Katsutoshi Nekoda Japan (1964-77). On the final list of FIVB players of the century.
Konstantin Reva USSR (1949-56). On the final list of FIVB players of the century.
Lorenzo Bernardi
Italian indoor player, was twice World champion with his national team (1990 and 1994).
 Named 'Greatest Volleyball Player of the Century' by FIVB in 2001 (along with Kiraly).
Phill Dalhausser USA player
Randy Stoklos The first player to earn $1,000,000 playing volleyball
Renan Dalzotto Brazil (1982-88). On the final list of FIVB players of the century.
He played in 54 beach volleyball tournaments from 1966 to 1972 and never finished lower
Ron Von Hagen
than third spot.
Sinjin Smith Member of the U.S. National Team from 1979-1982
Steve Timmons Steve Timmons was named as MVP of the Olympics by the FIVB after leading USA to a
Gold medal in 1984.
Tomas Wojtowicz Poland (1974-76). On the final list of FIVB players of the century.

Female Players

name notes
Fernanda Venturini Brazil (1986-96). On the final list of FIVB players of the century.
Flo Hyman USA
Inna Ryskal USSR (1964-76). On the final list of FIVB players of the century.
Kerri Walsh female beach player
Lang Ping China (1981-84). On the final list of FIVB players of the century.
Logan Tom female, USA
Misty May-Treanor female beach player from the USA
Paula Weishoff played for USA in three Olympics

Regla Torres Cuban volleyball player who has won three Olympic gold medals. In 2001 awarded the
"Best Female Player of the 20th Century" award by the FIVB.
Rose Magers-Powell One of the world's most dominant middle blockers for much of the 1980s and early part of
the 1990s.
Yumilka Ruiz Luaces Captain of the Cuban womens volleyball team. (shirt name Ruiz)
 YOGA
Yoga (/'jo g /;Sanskrit, Listen) is a group of physical, mental, and spiritual practices or disciplines which
originated in ancient India. There is a broad variety of Yoga schools, practices, and goals in Hinduism,
Buddhism, and Jainism. Among the most well-known types of yoga are Hatha yoga and Raja yoga.

The origins of yoga have been speculated to date back to pre-Vedic Indian traditions, it is mentioned in the
Rigveda, but most likely developed around the sixth and fifth centuries BCE, in ancient India's ascetic and
srama a movements. The chronology of earliest texts describing yoga-practices is unclear, var yingly credited to
Hindu Upanishads and Buddhist Pali Canon, probably of third century BCE or later. The Yoga Sutras of
Patanjali date from the first half of the 1st millennium CE, but only gained prominence in the West in the 20th
century. Hatha yoga texts emerged around the 11th century with origins in tantra.
Yoga gurus from India later introduced yoga to the west, following the success of Swami Vivekananda in the
late 19th and early 20th century.[16] In the 1980s, yoga became popular as a system of physical exercise across
the Western world.[15] Yoga in Indian traditions, however, is more than physical exercise; it has a meditative
and spiritual core.[17] One of the six major orthodox schools of Hinduism is also called Yoga, which has its own
epistemology and metaphysics, and is closely related to Hindu Samkhya philosophy.

Many studies have tried to determine the effectiveness of yoga as a complementary intervention for cancer,
schizophrenia, asthma, and heart disease. The results of these studies have been mixed and inconclusive, with
cancer studies suggesting none to unclear effectiveness, and others suggesting yoga may reduce risk factors and
aid in a patient's psychological healing process. On December 1, 2016, Yoga was listed as UNESCOs
Intangible cultural heritage.
1. Sitting
Akarna-Dhanura-asana The Shooting bow - Pose
Posture:

Akarna-dhanura-asana
The Shooting-bow Pose
Translation:
The Sanskrit word karna means ear and the prefix "a" means near to or towards. Dhanur means bow-shaped, curved or
bent. The "bow" here referred to is a bow as in "bow and arrow." Literally we could translate this as the near-the-ear bow
Posture but because of the obvious appearance of the posture we'll call it the shooting bow posture.
Pronunciation: ah-car-nah da-noor ah-sa -na
Difficulty: (6) Requires flexibility of hips and legs.
Instructions:
1. Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and
head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
2. Exhale and reach down and loop the forefinger of the right hand around the big toe of the right
foot and grasp the left
Posture:
foot with the left hand.
3. Inhale and pull the right foot back placing the big toe next to the right ear. Straighten the back
as much as possible and
hold the Baddha-kona-asana
posture for the duration of the
The Restrained inhale
Angle Pose breath.
4. Exhale and return to the seated position of step #1 then repeat the posture on the opposite side.
"Having caught the toes of the feet with both hands and carried them to the ears by drawing the
body like a bow, it
becomes Dhanura-asana."

Baddha-kona-asana
The Restrained Angle Pose
Translation:
The Sanskrit word baddha means a bond, chain, caught or restrained. The word
pada means foot, and kona means corner
or angle therefore this is the restrained-foot-angle posture.
Pronunciation: ba-dah-cone-ah-sa-na
Difficulty: (4)
Instructions:2. Standing
Ardhachandra-asana The Half moon Pose
1. Sit on the floor with the legs together and extended straight out in front. Keep
theback straight, shoulders level and head
straight. Place the hands, palms down, flat on top of the thighs then inhale
deeply.
2. Exhale and bend the knees drawing the feet toward the torso.
3. Place the soles of the feet together, clasp the hands over the feet interlocking
the fingers
Posture: pulling
Ardhachandra-asana the
- The feet closer
Half-moon Pose and
placing
Translation:
posture.
the
The heels
Sanskrit against
word ardha the
means "half," perineum.
and The
the word Chandra means outer edge
"moon," thus, this isand small toe of each
the "half-moon"

foot should
Pronunciation: touch the floor.
ard-ha-chun-drah-sa-na
Difficulty: (2)
4. Lower the knees to the floor and keep the back straight. Use the elbows to
press down on the thighs if necessary to
bring the calves and knees to the floor. Hold the posture breathing gently
through the nostrils.
5. Release the posture and sit with the legs extended out and hands on the thighs.
 Instructions:
1. Stand in the tada-asana (Stand with both feet touching from the heel to the big toe, keeping the back straight and the
arms pressed slightly against the sides with palms facing inward.
2. Bring the hands together at the chest with palms lightly pressed against each other (the Anjali-mudra).
Posture: 3. Inhale and raise the arms straight up keeping the palms pressed lightly together.
4. Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold. Keep
your knees straight while holding posture.
5. Slowly return to the tada-asana.
Ekapada-asana

Ekapada-asana - The One-legged

Pose
Translation:
The Sanskrit word eka means one and pada means foot ma king this the one-
foot, or more commonly, one-legged pose.
Pronunciation: eka-pod-ah-sa-na
Difficulty: (5)
Instructions:
3. Lying
1. Stand with the feet together and the arms by your sides (see the tad-asana).
Dhanura-asana
2. Focus the eyes straight ahead on a spot midway between waist and eye level
and remain focused there throughout this
asana. (standing about five feet from a wall would be helpful).
3. Inhale and extend the arms directly in front, parallel with the floor with
thumbs touching.
4. Exhale and raise the right knee bending the leg at a 90 degree angle, pause for
a moment then extend the leg straight out
Posture: Dhanura-asana - The Bow Pose
Translation:
in frontThe
pointing
Sanskrit wordthe toes
dhanur meansforward.
bow-shaped, curved or bent. The bow referred is a bow as in "bow and arrow." This
asana is so named because the body mimics the shape of a bow with its string stretched back ready to shoot an arrow.
5. Pause for a moment
Pronunciation: then swing the leg backward while bending forward at
dha-noor-ah-sa-na
Difficulty: (5)
the waist.
6. Breath slowly through the nostrils and make sure the arms, torso and legs are
parallel with the floor.
7. Hold the posture for at least 30 seconds and then return slowly to a standing
position.
 Instructions:
1. Lie flat on the back in the shava-asana (corpse pose).
2. Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
3. Turn the head and place the chin on the floor. Exhale, bend the knees, and reach back with the arms and grasp the right
ankle with the right hand and the left ankle with the left hand.
4. While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously
lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
5. Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
6. Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the
floor and turn the head to one side, assuming the prone posture you began with.
Naga asana

Posture: Naga-asana - The Cobra Pose

Translation:
The Sanskrit word naga means snake or serpent. The nagaasana is also known as the bhujanga-
asana. The Sanskrit word
bhujanga, which also means snake, is derived from the root bhuj which means to bend or curve.
Pronunciation: na-gah-sa-na
Difficulty: (4)
Instructions:
1. Lie on the stomach with the head turned to one side and the arms alongside the body with
palms facing upward.
2. Turn the head and place the chin on the floor. Inhale then exhale slowly through the nostrils
and swing the arms around
until the hands are placed just below the chin with the palms down and the fingertips of each
hand almost touching and
the elbows on the floor.
3. Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up
off the floor, arching the
spine backwards and straightening the arms. Keep the hips on the floor.
4. Tilt the head as far back as possible and hold the posture for the duration of the inhaled breath.
5. Exhale and reverse the process to return to position #1.
 Physical Fitness Test
1. Standing Broad Jump

The standing long jump, also known as the standing broad jump, is an athletics event. It was an Olympic event
until 1912. It is one of three standing variants of track and field jumping events, which also include the standing
high jump and standing triple jump.

In performing the standing long jump, the jumper stands at a line marked on the ground with the feet slightly
apart. The athlete takes off and lands using both feet, swinging the arms and bending the knees to provide forward
drive. In Olympic rules, the measurement used was the longest of three tries. The jump must be repeated if the
athlete falls back or takes a step at take-off.

4. Push Ups

A push-up (or press-up) is a common calisthenics exercise performed in a prone position by raising and lowering
the body using the arms. Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary
benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are
a basic exercise used in civilian athletic training or physical education and commonly in military physical
training. They are also a common form of punishment used in the military, school sport, or in some martial arts
disciplines.

2. Shuttle Run

Shuttle runs are a simple exercise that will help you develop agility, quickness and cardiovascular strength. You
can do them anywhere, in a gym, on grass, turf or pavement, and for various lengths of time depending on your
schedule. This is a versatile exercise, which emphasizes change of direction and acceleration and is a great
addition to any short-term or long-range workout plan.

3. Backward Throw

The test involves throwing a Power Ball (or medicine ball) for maximum distance. The Overhead Power Ball
Throw was once one of the tests of the SPARQ rating system for basketball and soccer, and the protocol that they
used is listed here. There is a similar back throw test using a 8lb shot put.