CERTIFICATE

This is to certify that I Adrika Dutta, of

class XII of Beachwood School,
Durgapur has successfully completed
the PHYSICAL EDUCATION PROJECT
FOR THE ACADEMIC YEAR (2025-2026)
AKNOWLEDGMENT
I have taken efforts in this project. However, it
would not have been possible without the kind
support and help of many individuals.
I would like to thank my principal Dr. Shobha
Thakur and school for providing me with the
facilities to do my project.
I am highly indebted to my Chemistry teacher for
their invaluable guidance which has sustained my
efforts in all the stages of this project work.
I would also like to thank my parents for their
continuous support and encouragement. My
thanks and appreciations go to my fellow
classmates and the laboratory assistant in
developing the project and to the people who
have willingly helped me out with their abilities.
INDEX
1. What is the Sports Authority of India
(SAI)
The Sports Authority of India (SAI) is the
premier sports development body under the
Ministry of Youth Affairs and Sports,
Government of India. It plays a central role
in identifying, nurturing, and developing
sports talent across the country. SAI
provides the infrastructure, coaching,
training, and support required to elevate
athletes to national and international
standards. Its goal is to create a robust
sporting ecosystem in India by promoting
physical fitness, sporting excellence, and a
culture of sportsmanship from the
grassroots to the elite level.
SAI manages several schemes and
programs designed to benefit athletes of all
ages and abilities. It is also responsible for
running national sports institutes, training
centers, and academic institutions that
offer both education and athletic
development. By collaborating with sports
federations, schools, colleges, and private
entities, SAI contributes significantly to
making India a competitive force in the
global sports arena.

2. When Did the Sports Authority of India

Start?
The Sports Authority of India was
established in 1984 with the aim of
promoting sports and achieving excellence
at the national and international levels. The
idea stemmed from India's increasing need
to systematically manage sports
development following the country’s
participation in various international
competitions, including the Olympics and
Asian Games.
Initially, SAI was created as a registered
society to implement policies and programs
related to sports. It took over the functions
and assets of the All India Council of
Sports and inherited many training and
coaching responsibilities. Since its
inception, SAI has expanded significantly,
opening sports training centers across the
country and forming partnerships with
schools, colleges, and private academies to
scout and nurture talent.
Over the years, SAI has become a key
agency in implementing flagship programs
like Khelo India, the Target Olympic Podium
Scheme (TOPS), and many youth-oriented
development schemes that focus on
grassroots-level engagement in sports.

3. What Is the Objective of the Sports

Authority of India?
The core objective of the Sports Authority
of India is to foster the holistic
development of sports in India. Its major
goals include:
• Identifying and nurturing young sports
talent through structured programs and
nationwide talent hunts.
• Providing world-class training to athletes
through regional centers, sports hostels,
and national-level sports institutions.
• Developing sports infrastructure and
ensuring it is accessible to emerging
athletes across urban and rural areas.
• Training coaches and support staff in
modern techniques to ensure athletes
receive high-quality mentoring.
• Supporting elite athletes preparing for
international competitions such as the
Olympics, Asian Games, and
Commonwealth Games.
• Creating a sporting culture in schools and
communities to promote fitness,
discipline, and a competitive spirit among
children and youth.
• Promoting inclusivity and diversity in
sports by encouraging participation from
women, differently-abled individuals, and
underprivileged communities.
SAI works as a catalyst for the overall
transformation of India into a sporting
nation where athletes have the opportunity,
support, and infrastructure to excel
globally.
4. SAI Khelo India Fitness Test: Two
Categories
As part of its mission to improve the
physical fitness and overall health of
children, the Sports Authority of India
introduced the Khelo India Fitness
Assessment Program, also known as the
SAI Khelo India Fitness Test. This program
is aimed at evaluating the fitness of school-
going children and promoting physical
activity from a young age. It is divided into
two primary categories:
Category 1: Children Aged 5 to 8 Years
In this category, the focus is on observing
the natural development of basic physical
movements and motor skills in young
children. At this stage, children are not
tested in a competitive or performance-
driven way. Instead, teachers and trainers
use simple observation-based assessments
to monitor the development of physical
abilities.
Key Components:
[Link] – Assessed through activities
like walking on a straight line or
balancing on one foot.
[Link] – Observed through jumping,
running, and catching simple objects.
[Link] – Noted through changes in
direction during movement.
[Link] – Monitored using basic
stretches and movement range in joints.
[Link] Motor Skills – Observing running,
jumping, throwing, and catching skills to
ensure they are age-appropriate.
The goal in this age group is not to rank or
score but to encourage regular physical
activity and ensure that children are
developing motor skills at a healthy pace.

Category 2: Children Aged 9 to 18 Years

For children aged 9 to 18 years, the
assessment is more structured and
quantitative. This group is divided into
subcategories based on age brackets (9–
10, 11–12, 13–14, 15–16, and 17–18 years),
with each category having specific
benchmarks and test components. The
objective is to measure physical fitness,
identify athletic potential, and encourage
schools to integrate fitness into daily
education.
Fitness Components Tested:
[Link] (Body Mass Index) – Used to assess
whether the child’s weight is appropriate
for their height.
2.50-Meter Sprint – Tests speed and
explosive power.
3.600-Meter Run/Walk – Measures
cardiovascular endurance.
[Link] and Reach Test – Assesses flexibility,
especially of the lower back and
hamstrings.
[Link]-Ups (for boys) / Modified Push-Ups
(for girls) – Measures upper body strength
and endurance.
[Link] Hold – Tests core strength and
stability.
[Link] Broad Jump – Measures leg
power and coordination.
Each of these components is tested using
specific equipment and methods, and
students receive a fitness score that
reflects their performance relative to
standard benchmarks for their age group.
Based on the results, students can be
guided toward suitable sports or physical
development plans.

Why the Khelo India Fitness Test Matters

This initiative is crucial for early
identification of talent and preventive
healthcare. With rising concerns about
childhood obesity, sedentary behavior, and
lifestyle diseases, integrating fitness
assessments into school curriculums helps
build a lifelong habit of physical activity. It
also allows coaches and educators to spot
athletic talent early and guide children
toward structured training programs or
sports academies supported by SAI.
A) History and Definition of Yoga
Definition of Yoga
Yoga is a holistic discipline that unites the
mind, body, and spirit through physical
postures (asanas), breathing techniques
(pranayama), and meditation. The word
"Yoga" is derived from the Sanskrit root
“Yuj,” which means "to join" or "to unite."
Yoga seeks to bring harmony between the
individual and the universe, leading to self-
realization and spiritual growth.
Yoga is not just a form of exercise but a
comprehensive lifestyle that includes
ethics (yamas and niyamas), physical
practices, mental focus, and spiritual
awareness. It is a path toward better
health, emotional balance, and inner peace.
History of Yoga
The history of yoga dates back over 5,000
years, with its origins in ancient India. The
first references appear in the Rigveda, one
of the oldest sacred texts. Yoga evolved
over centuries through the Vedic period,
Upanishadic era, and into the classical
period, where Patanjali's Yoga Sutras (circa
2nd century BCE) systematized its
philosophy.
During the medieval period, yoga integrated
with spiritual traditions such as Bhakti,
Tantra, and Hatha Yoga. In the modern era,
yoga has spread globally thanks to
teachers like Swami Vivekananda,
Tirumalai Krishnamacharya, B.K.S. Iyengar,
and others.

B) First Lifestyle Disease: Diabetes

Explanation of Diabetes
Diabetes Mellitus is a chronic metabolic
disorder characterized by high blood
glucose levels. It results either from
insufficient insulin production (Type 1
Diabetes) or the body’s inability to use
insulin effectively (Type 2 Diabetes).
Symptoms include frequent urination,
excessive thirst, fatigue, and slow healing.
If unmanaged, diabetes can lead to
complications like heart disease, kidney
failure, nerve damage, and vision problems.
1. Yoga Asana: Ardha Matsyendrasana (Half
Spinal Twist)
Procedure:
[Link] on the floor with legs extended.
[Link] the right knee and place the right
foot over the left knee on the floor.
[Link] the left leg, bringing the foot near
the right hip.
[Link] and lift the left arm; exhale and
twist the torso to the right.
[Link] the left elbow outside the right
knee and the right hand behind the back.
[Link] the pose for 20–30 seconds. Repeat
on the other side.
Benefits:
• Stimulates the pancreas, enhancing
insulin secretion.
• Improves digestion and detoxifies
internal organs.
• Increases spinal flexibility.
Contraindications:
• Avoid during pregnancy or with spinal
disc issues.
• People with hernia or peptic ulcer should
avoid deep twists.
2. Yoga Asana: Dhanurasana (Bow Pose)
Procedure:
[Link] flat on the stomach.
[Link] knees and hold ankles with both
hands.
[Link] and lift the chest while pulling the
legs up.
[Link] on the abdomen, forming a bow
shape.
[Link] for 15–20 seconds while breathing
normally.
Benefits:
• Stimulates abdominal organs and
improves pancreatic function.
• Enhances metabolism and reduces blood
sugar levels.
• Strengthens back and relieves stress.
Contraindications:
• Not recommended for people with hernia,
high blood pressure, or neck injuries.
• Avoid during pregnancy.

C) Second Lifestyle Disease: Hypertension

(High Blood Pressure)
Explanation of Hypertension
Hypertension, or high blood pressure, is a
condition where the force of blood against
artery walls is consistently too high. It
increases the risk of heart attacks,
strokes, kidney disease, and vision loss.
Often called the "silent killer," it may not
show symptoms until complications arise.
Risk factors include stress, poor diet,
obesity, lack of physical activity, and
smoking.
1. Yoga Asana: Shavasana (Corpse Pose)
Procedure:
[Link] flat on the back with arms relaxed
beside the body, palms facing upward.
[Link] should be slightly apart and relaxed.
[Link] the eyes and breathe naturally.
[Link] on relaxing each body part from
toes to head.
[Link] in the pose for 5–10 minutes.
Benefits:
• Calms the nervous system and reduces
stress.
• Lowers heart rate and blood pressure.
• Enhances mental clarity and improves
sleep.
Contraindications:
• None. Suitable for all individuals,
especially those with high blood
pressure.
2. Yoga Asana: Baddha Konasana (Bound
Angle Pose)
Procedure:
[Link] with legs extended, then bend knees
and bring feet together.
[Link] the feet with hands and pull them as
close to the groin as possible.
[Link] the knees drop gently toward the
floor.
[Link] the spine straight and breathe
deeply.
[Link] the position for 30–60 seconds.
Benefits:
• Improves circulation and calms the
nervous system.
• Reduces anxiety and stress levels.
• Beneficial for heart health and hormonal
balance.
Contraindications:
• Avoid during knee or groin injuries.
• Use support under the knees if flexibility
is limited.

Conclusion
Yoga is more than physical exercise; it is a
complete lifestyle that supports mental,
physical, and spiritual well-being. For
lifestyle diseases like diabetes and
hypertension, yoga offers a natural,
preventive, and therapeutic approach.
Regular practice of yoga asanas—tailored
to individual needs—can help manage
these conditions effectively, along with
proper diet and medical care. With its rich
heritage and proven benefits, yoga
continues to offer hope and healing in the
modern world.
A) What is the Indian Olympic Association
(IOA)?
The Indian Olympic Association (IOA) is the
governing body responsible for the Indian
contingent’s participation in the Olympic
Games, Commonwealth Games, Asian
Games, and other multi-sport international
events. Established in 1927, the IOA
functions as the National Olympic
Committee for India, recognized by the
International Olympic Committee (IOC).
Its core responsibilities include:
• Selecting athletes and teams for major
international sporting events.
• Promoting Olympic values and spirit in
India.
• Coordinating with National Sports
Federations (NSFs).
• Organizing the National Games of India.
The IOA also ensures adherence to the
Olympic Charter and supports India’s
efforts in international sports diplomacy.
The organization plays a crucial role in the
growth and development of sports culture
across the country by backing athlete
preparation and infrastructure
development.

B) History of Javelin Throw

Javelin throw has ancient roots, originally
practiced as a hunting and warfare
technique before evolving into a
competitive sport in ancient Greece. It was
part of the ancient Olympic Games as early
as 708 BCE. The modern javelin throw
emerged in the late 19th and early 20th
centuries as part of track and field
athletics.
In men’s competition, it became an official
Olympic event in 1908, while women's
javelin throw was introduced in the 1932
Los Angeles Olympics.
The sport evolved over time with the
redesigning of the javelin itself. In 1986, for
safety reasons and to avoid flat landings,
the center of gravity of the men's javelin
was moved forward. A similar change was
made to the women’s javelin in 1999.
India began gaining recognition in the sport
in the 21st century, culminating in Neeraj
Chopra's historic gold medal in Tokyo 2020,
India’s first Olympic gold in athletics.

C) Timeline of Important Events in Javelin

Throw

Year Event

708 Javelin part of ancient Olympic

BCE pentathlon

Men’s javelin introduced in modern

1908
Olympics

Women’s javelin added to Olympic

1932
Games

Redesign of men’s javelin for

1986
safety and distance regulation

1999 Redesign of women’s javelin

Year Event

Neeraj Chopra wins World U20

2016 Championship with a world junior
record

Chopra wins gold at

2018
Commonwealth and Asian Games

Neeraj Chopra wins Olympic gold

2021
in Tokyo with 87.58m throw

This timeline highlights both global and

Indian milestones in the sport of javelin
throw.

D) Rules of the Javelin Throw

The rules of javelin throw, governed by
World Athletics, include:
[Link] Technique: The javelin must be
thrown over the shoulder or upper arm,
not hurled or slung sideways.
[Link]-Up: Athletes use a runway (maximum
length 36.5 meters) before releasing the
javelin.
[Link] Sector: The javelin must land
within a sector angle of 28.96 degrees.
[Link] Throw:
o The tip of the javelin must hit the
ground first.
o The athlete must not cross the foul
line at the end of the runway.
o The javelin must land within the
marked sector.
[Link] of Attempts: Each athlete
typically gets 6 attempts in major
competitions.
[Link] the Throw: Measured from the
throwing arc to the first point where the
tip of the javelin contacts the ground.
Violation of any rule results in a foul throw.

E) Equipment Required for Javelin Throw

The sport requires precision equipment as
per international standards:
[Link]:
 o Made of metal, composite, or carbon
fiber.
o Men’s javelin: 2.6–2.7 meters long, 800
grams.
o Women’s javelin: 2.2–2.3 meters long,
600 grams.
o Must have a sharp metal tip.
[Link]:
o Length: 30–36.5 meters.
o Width: 4 meters.
[Link] Arc:
o Curved white line at the end of the
runway.
o Arc radius: 8 meters.
[Link] Lines:
o Angled lines extending from the arc,
forming a 28.96° angle.
[Link] Tape: To measure the distance
of each valid throw.
[Link] and Footwear: Athletes wear
specialized spike shoes for grip and
balance during the run-up.

F) Labelled Diagram of Javelin Throw

Playfield
Here’s a description of a properly labelled
diagram (you can easily create this in a
document or presentation tool):
Diagram Labels:
• Runway (30–36.5 meters)
• Throwing Arc (8-meter radius)
• Sector Lines (28.96° angle)
• Landing Sector
• Sector Boundaries
• Measurement Line
G) About Neeraj Chopra
Neeraj Chopra is an Indian track and field
athlete who made history by winning the
gold medal in men’s javelin throw at the
Tokyo 2020 Olympics. Born on December
24, 1997, in Khandra village, Haryana,
Chopra’s journey began when he joined a
local sports academy to lose weight. He
soon discovered his passion and talent for
javelin.
Major Achievements:
• 2016: Wins World U20 Championship in
Poland, setting a world junior record
(86.48 m).
• 2018: Gold medalist at Commonwealth
Games and Asian Games.
• 2021: Wins Olympic gold in Tokyo with a
throw of 87.58 m — first Indian ever to
win gold in athletics.
• 2022: Wins silver at the World Athletics
Championships.
• 2023: Becomes World Champion, securing
India’s first gold in that event.
Impact:
Neeraj's victory has transformed India’s
outlook toward athletics, especially javelin.
His success inspired a new generation of
athletes and increased national investment
in track and field sports.
CONCLUSION
In conclusion, the integration of structured
fitness initiatives like the SAI Khelo India
Fitness Test, the ancient wisdom of yoga
for lifestyle disease management, and the
growth of IOA-certified sports such as
javelin throw reflects India's evolving
commitment to holistic health and athletic
excellence.
The Khelo India Fitness Test builds strong
foundations by encouraging physical
fitness and sports participation among
school children. Yoga, with its therapeutic
benefits, offers a natural, sustainable
approach to preventing and managing
lifestyle-related health issues. Meanwhile,
IOA-certified sports empower young
athletes to dream big, supported by proper
training, recognition, and national pride—
exemplified by champions like Neeraj
Chopra.
Together, these initiatives represent a
powerful synergy between traditional
practices and modern sports systems.
They serve not only to enhance individual
well-being but also to foster a national
culture of health, discipline, and sporting
achievement. Embracing them is essential
for shaping a fitter, stronger, and more
resilient India.