Get Fit Together

 ‘ ‘To sit in a comfortable position for       everlasting period is called asana.’’ In asana, body is kept in various positions in such a way that the activities of organs and glands of body become more efficient and eventually the health of mind and body is improved. Benefits of Asanas -: A. Respiratory Organs Becomes Efficient -      By performing asanas on daily basis our respiratory organs become stronger. The vital air capacity of our lungs increases. As a result of doing asana many disease such as Asthma, cough, cancer can be prevented. B. Muscles Becomes Strong - By performing asana regularly muscle in the body become strong. The efficiency of machine increases. Fat does not accumulate in the body. C. Bones & Joints become stronger - By performing asana on a regular basis the bones, cartilage and ligaments become strong. It also enhances the height in children. The joints are able to bear more pressure. Asana also enhanced the  flexibility of joints. The flexibility of spin

According to Barrow  endurance is the result of a physiologic capacity of the individual to sustain moment over a period of time. Endurance is required in all sports. It is usually measured by the number of repetitions   Example -   Number of set ups an individual can complete in 1 minute.  Types of Endurance -: 1. Types of Endurance According to Nature of Activity : According to the nature of activities, endurance can be divided into the following categories... A. Basic Endurance - Basic Endurance is also called aerobic endurance because it depends mainly on aerobic endurance. Basic endurance is the ability to perform movements in which large number of body muscles are involved and the activity is performed at a slower pace for a long duration. Ex  - Jogging, slow running, walking, etc. B. General Endurance - general endurance is the ability to resist fatigue satisfactorily cost my different types of activities. These activities may be aerobic or anaerobic in nature. These activities

  According to Barrow  ‘‘ strength is the capacity of the whole body or of any of its part to exert force.’’ Types of strength -: Different types of strength are required in different types of activities, for better understanding strength is divided in two categories -: 1. DYNAMIC STRENGTH -   It is related with movement  so it can be called as isotonic strength. This type of strength it is required in pull-ups & to push ups. While performing such work out there is a diminishing tendency in dynamic strength and as a result after sometime muscle refuse to do work. In each sport movement strength appears in different form. Generally Dynamic Strength is divided into 3 categories  A. Maximum Strength - It is the ability to work against maximum resistance. Maximum strength is not used in majority of sport it is only used in sport where very heavy resistance are to be tackled for example weight lifting, shot put, hammer throw, discus throw, etc. In other sports maximum strength is requir

Motor fitness tests:- Motor Fitness refers to the capability of an athlete to take part effectively in his/her sport. It is also known as ability of an individual to perform physical activities. There are 8 types of motor fitness tests:- 1. 50 m Standing Start/ 50 m Dash : Procedure -  An area of 50 m is marked on a track. Two parallel lines are drawn 50 m apart considering one as starting line. The subject takes the starting position behind the starting line. At the command of 'Go' one start running. Two subjects can run at same time if there are two stopwatches.  Equipment Required - Measuring tape or marked track, 2 stopwatches. Purpose - The purpose is to determine or measure speed. 2. 600 m Run/Walk : Procedure - The subject takes the position of standing right behind the starting line. At the signal of ''GO" the subject starts running 600-yard distance. During the course of running he may walk. Multiple students can run at same time, time is recorded in minut

 Rikli & Jones Test  This test is also known as Fullerton Functional Test  of senior citizens. Rikli & Jones were the two persons who developed the Senior citizens test in 2001. Tests are -:  1. Chair Stand Test - Procedure :  Place the chair against the wall. The participants it's in the middle of the seat. His feet should be shoulder width apart. The arms should be crossed at the wrists and held close to the chest. From the Sitting position the participants should stand up completely and then sit down completely at the start of signal. This is repeated for 30 seconds.  Purpose : The main purpose of this test is to measure lower body strength, particularly strength of legs. Equipment Required : A chair with the back straight, a stopwatch and a seat of at least 44 cm. Scoring : The score is total number of completed chairs stands during the given 30 seconds. 2. Arm Curl Test -                                                                    Procedure : T he participants

Healthy weight - According to National Institute of Health "A healthy weight is considered to be the one that is between 19-25 (BMI) Body Mass Index. If BMI is between 25-29 than the adult is considered overweight.  If the BMI is 30 or greater than an individual is considered to be obese. Two methods to calculate or find the healthy weight are : 1. Through Height and Weight chart.                        #  For Males                                     #   For Females 2. Through BMI (body mass index).     CATEGORY                     BMI          Underweight                less than 18.5     Normal weight            18.5 - 24.9     Overweight                  25.0 - 29.9     Obesity Class I             30.0 - 34.9     Obesity Class II            35.0 - 39.9     Obesity Class III           more than  Formula of BMI= weight in kg/height in m² # Methods to control healthy body       weight :- 1. Cut your calories -  If your body weight between begins to exceed the required level. Then

Hypertension :- Basic meaning of hypertension is high blood pressure. It has become a world-wide problem because people are overthinking about themselves and people around them which causes high BP and hypertension. However it is mostly found in adults due to their faulty lifestyle. Normal BP of an adult is 120/80 mmHg. Person having blood pressure more than 140/90 mmHg is under hypertension. Asanas for preventing hypertension are: 1. TADASANA Procedure - Stand up in attention pose. Lift your arms upwards. Raise your heels, and come on your toes. Now pull your body upwards. After some time breathe out slowly and come to previous position. For best results perform this asana for 10 to 15 times. Benefits -  A. It improves body posture. B.  It is most effective asana for increasing height. C. It is helpful in developing physical and mental balance. D. It is beneficial in treating hypertension. E. It reduces obesity, cures constipation and digestive problems. Contraindications -  A.  If an