HPE Project Cover Page 2021 - 22
HPE Project Cover Page 2021 - 22
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HPE PROJECT
Class : XI A
Submitted by: Akshat Barjatiya
ClassTeacher’s Signature
PE Teacher’s Signature
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Index
Sr. No. Particulars Page No.
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Football
Football is a popular sport in America and worldwide. Many people play the game each
year, and they all have different opinions on the sport. Some love football for its
athleticism and strategy, while others appreciate the community aspect of the game.
Most fans believe that football has many positive physical and mental health
benefits.
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• History of Football:
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• Diagram of football playfield:
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• Rules of the game:
1. A football match is played by two teams, with each allowed no more than 11
players on the field at any one time, one of whom is a goalkeeper.
2. A match is played in two 45 minute halves.
3. The game begins with the toss of a coin, and the winning captain decides which
goal to defend or to take the first kick off.
4. All players must use their feet, head or chest to play the ball. Only the
goalkeeper is allowed to use their hands, and only within their designated goal
area.
5. The aim of the game is to score a goal, which is achieved by kicking or heading
the ball into the opposition team's goal.
6. If the ball touches or crosses the sideline, it is thrown back in by the team that
was not the last to touch the ball.
7. The game is controlled by a central referee, and two linesmen. They award free
kicks and penalties when rules are broken. For continual breaking of rules or
for a bad foul, the player may be sent off.
8. For fouls committed a player could receive either a yellow or red card
depending on the severity of the foul. The yellow is a warning, and a red card is
a dismissal of that player. Two yellow cards will equal one red. Once a player is
sent off then they cannot be replaced.
9. If a ball goes out of play off an opponent in either of the side lines, then it is
given as a throw-in. If it goes out of play off an attacking player on the
baseline, then it is a goal kick. If it comes off a defending player, it is a corner
kick.
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• Equipment needed:
1. Jersey
2. Shorts
3. Footwear- Cleats
4. Stockings
5. Shin Pads
6. Gloves
7. A Football
8. Sock tape
1. Attacker: A player whose job is to play the ball forward towards the
opponent's goal area to create a scoring opportunity.
2. Bicycle Kick: A spectacular move in which a player jumps in the air in a backflip
motion, kicking the ball backward over their head. The name comes from action
which mimics their legs moving as if pedaling a bicycle.
3. Center Spot: The spot marked at the center of the field from which the kickoff
is made.
4. Corner Flag: The flag marking each of the four corners of the field.
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5. Free Kick: A kick awarded to an opposition player when a player has committed a
foul. Free kicks can be either direct or indirect.
6. Defender: A player whose job is to stop the opposition attacking players from
goal scoring.
7. Direct Free Kick: A free kick in which a goal may be scored by the player taking
the free kick.
8. Goal Kick: A goal kick is awarded to the defending team when the ball is played
over the goal line by the attacking team. It can be taken by any player though it
is normally taken by the goalkeeper
9. Midfielder: The playing position for players that are responsible for linking
play between attackers and defenders.
10. Near post: The goalpost nearest the ball
11. Penalty: A penalty kick is awarded when a foul has been committed inside the
penalty area in front of the goal. A penalty is taken by one player opposed only
by the goalkeeper.
12.Pitch: The soccer field of play.
13.Red Card: A red card is issued to a player when that player has committed a
serious infraction.
14. Referee: The official who is in charge of the game.
15.Yellow Card: A yellow card is held up by a referee to signal a caution for a
minor infringement
Game intelligence
Game intelligence is measured by a player’s ability to make smart decisions on the pitch and make them
quickly. A smart footballer aims to keep the game as clean as possible, minimizing energy expenditure while
maximizing results. Essentially, game intelligence implies playing smarter, not harder. Sign up for a summer
soccer camp to learn how to be an intelligent player.
Physical fitness
Physical fitness is another essential element to achieving success in football; a football match lasts for 90 – 95
minutes with very few subs. According to Livestrong, midfielders run an average of over 11 kilometers per
match. Wingers perform the most “high-intensity” runs averaging nearly 150 sprints of at least 75% of their full
speed per match. Apart from goalkeepers, center-backs run the least but still average 9.5 kilometers per match.
Proper mindset
Proper mindset is the final key to achieving success in football. To really achieve success, footballers have to
put all their heart and soul into their sport.
• Famous personalities:
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Cristiano Ronaldo: Widely regarded as
one of the greatest players of all time, Portuguese football
player, Cristiano Ronaldo, is one of the world's highest-paid
athletes. He is a versatile attacker capable of playing on
either wing as well as through the center of the pitch. He has
the distinction of being the first European to score 100
international goals.
Diego Maradona
Nicknamed The Golden Boy, Diego Maradona is
considered one of the greatest footballers of all
time. Thanks to his popularity and controversial
personal life, which includes drug abuse issues
and addiction to cocaine.
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HEALTH AND FITNESS
1.Obesity
Bhujangasana (Cobra pose)
This posture primarily works on strengthening your abdominal muscles and relaxing your lower
back.
How to perform:
feet touching the floor, and slowly inhale and lift up your upper body.
● Make sure your pubis and toes form a straight line and touch the floor.
2. Gives a good stretch to your neck, shoulder, chest, lungs, and abdomen.
injuries, headaches and recent abdominal surgeries. 2. Pregnant women should not perform this
asana.
Surely the most beloved and well-known of poses, the plank pose is one of the best poses to burn
How to perform:
repeat a few more times. Try to extend the time in this pose each day.
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Contraindications for Kumbhakasana Those suffering from wrist or shoulder injury
should not perform Kumbhakasana or the Plank pose. Also those having carpal tunnel
2.Diabetes
Paschimottanasana – The Forward Bend
Yogic Pose
Paschimottanasana or the seated forward bend pose gives a complete stretch to the back
muscles. In Sanskrit ‘Paschima’ means ‘west’ or ‘back’ and ‘uttana’ means ‘stretch’ or
‘extended’. Paschimottanasana gives an intense stretch to all the back muscles.
Paschimottanasana is one of the main asanas mentioned in the hatha yogic text ‘Hatha
Yoga Pradipika’, written by Swatmarama, a disciple of Yogi Gorakhnath (one of the main
nine Gurus of the Navnath Tradition).
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1. After performing Paschimottanasana, it is good to do any backward bending
asana as a counter stretch. Alternatively, this asana can be used as a counter
stretch for any of the backward bending asanas like Chakrasana, Dhanurasana,
etc.
2. This asana can also be practiced by starting in the lying down position with
hands stretched behind the head. From this position, one has to slowly rise up
to the sitting position as mentioned in step 1. Rest of the steps are the same.
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Utthita Parsvakonasana – Extended Side
Angle Pose
Utthita Parsvakonasana or extended side angle pose strengthens the thighs, hips, knees and
ankle. In Sanskrit, Utthita means extended, Parsva means side, Kona means angle and
Asana means a pose. Utthita Parsvakonasana builds stamina and endurance.
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Benefits of Utthita Parsvakonasana (Extended Side Angle Pose)
1. Utthita Parsvakonasana strengthens the thighs, the knees, legs and ankles.
2. It is good for developing stamina and endurance
3. It develops a sense of balance.
4. It tones the organs in the abdomen and improves intestinal peristalsis,
relieving constipation.
5. It expands the thorax improving lung capacity.
6. Utthita Parsvakonasana stretches the waist and the groin muscles.
Those with cardiac problems should avoid doing Utthita Parsvakonasana. Also, do not do
this asana if you have any injury to the knees, hips and shoulders or ankle. Avoid this if you
have high or low blood pressure problems.
3.Asthma
Parvatasana or the Mountain pose is part of the Sun Salutation series of asanas. It appears
as the 4th pose and the 9th pose in the Sun Salutation or Surya Namaskara. In Sanskrit
“Parvata’ means mountain. The pose looks like a mountain from the sides and hence the
name Parvatasana.
Parvatasana can strengthen the wrists and legs. It also increases the flow of blood to the
head.
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How to do Parvatasana (The Mountain Pose)?
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Contraindications for Parvatasana (The Mountain Pose)
1. Parvatasana should not be done if you have any wrist, hip or ankle injury
Matsyasana or the fish Pose can be used to float on water in the final pose like a fish. In
Sanskrit “matsya” means fish. Matsyasana is easy to perform and is used as a counter pose
for many other yoga asanas. Matsyasana gives a good backward stretch to the neck and
hence it is used as a counter pose for asanas that cause the forward bend of the neck.
Matsyasana strengthens the back muscles.
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Benefits of Matsyasana (The Fish Pose)
4. Hypertension
Tadasana or the Palm Tree Pose is a good stretching and loosing exercise for the entire
body. Tadasana stretches the arms, the chest, the abdominal muscles, the spine and the leg
muscles along with giving a sense of balance.
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This is an easy asana and can be done by all age groups.
1. Tadasana gives a good stretch to the arms, chest, abdomen, spine and the
legs.
2. It creates a sense of physical and mental balance. This sense of balance can
be enhanced if one practices the same with closed eyes.
3. Tadasana can help to increase height.
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4. Women during early stages of pregnancy can be benefited due to the gentle
stretch of the abdomen.
5. Tadasana can also be performed before and after inverted poses like
Sirsasana to redistribute the blood in the body. During Sirsasana the blood
accumulates in the head. Beginners especially can see their eyes getting red
as it gets filled with excess blood. Tadasana when performed rapidly helps to
bring down the accumulated blood from the head and redistributes it in the
body.
6. Tadasana is one of the poses used during the practice of Shankhaprakshalana
or the cleaning of the stomach and intestine. This quickly moves the saline
water which one drinks during the process to the lower intestine and rectum,
thereby quickening the cleansing process.
Ardha Chakrasana or Half Wheel Pose is easier to perform than the full wheel pose or
Chakrasana. Those who have a stiff back should attempt this first before going on to the
more difficult full wheel pose.
In Sanskrit, Ardha means half, Chakra means wheel and Asana means a pose. This yoga
posture is good for flexibility of the back and neck. It strengthens the back muscles and
tones the organs in the abdomen, improving their functions.
1. Ardha Chakrasana should not be done by those suffering from any neck, hip or
spinal injury.
2. Be cautious while doing this pose if you have vertigo.
3. Those suffering from high blood pressure should avoid this pose.
4. Pregnant women should avoid all poses that puts any strain on the foetus
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5.Back Pain
Vajrasana or the kneeling yoga pose is also called the diamond pose or the thunderbolt
pose. In Sanskrit, Vajra means thunderbolt or diamond and Asana means a pose. Vajrasana
is a sitting posture and can be used for meditation and prayer.
Normally, Asanas should be performed on an empty stomach. But, Vajrasana is one of the
few exceptions. This asana can be done immediately after the meal. In fact, Vajrasana is
most effective after the meal and aids in proper digestion.
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muscles with your hand. With practice one can go up to 30 minutes or more in
this position.
1. Vajrasana modifies the blood flow in the lower pelvic region. It reduces blood
flow to the legs and increases the blood flow to the digestive organs. This
increases the efficiency of the digestive system and helps those with weak
digestion to digest a full meal easily.
2. It helps to prevent acidity and ulcers by improving the digestion.
3. It is a good meditative pose for those suffering from sciatica and severe lower
back problems.
4. Slow and rhythmic breathing in Vajrasana can induce a meditative state.
1. Those suffering from severe knee pain should not practice Vajrasana.
2. Those who had any recent surgery of legs or waist should avoid this asana.
3. If you feel any pain in the ankles, release the pose and massage the ankle with
your hands.
4. Pregnant women should try this asana only with their knees apart in order to
avoid stress on the abdomen.
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Shalabhasana or the Locust Yoga Pose is so called because the body and the legs resemble
a Locust when it is performed. Shalabhasana is one the best yoga asanas for strengthening
the back muscles. Those with severe back problems should take up this asana slowly, after
performing preparatory asanas like Makarasana and Jyestikasana.
Those with back problems can take up the half-locust pose before doing the full locust
pose. Shalabhasana should be avoided if you are pregnant or if you had any recent
abdominal surgery.
1. Lie on your stomach with the chin stretched and touching the ground. Keep the
hands on the side.
2. Slowly bring your hands under the legs to support them.
3. Inhale slowly and deeply and lift your right leg upwards, without bending the
knees, as much as you can and without straining. Maintain this position for
few seconds, maximum up to half a minute.
4. Slowly release the position by bringing down the right leg back to the original
position. Exhale during this process.
5. Rest for few seconds and breathe normally and deeply.
6. Now, try the above steps with your left leg lifted above the ground.
7. This process can be done a few times alternating between the right leg and the
left leg.
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Shalabhasana or the Full-Locust Pose
1. The full locust pose is similar to half Locust Pose, except that you should lift
both the legs together in the step 3 in the above section.
2. Maintain the position for few seconds to maximum half a minute, without
straining.
3. Bring down both legs back to the starting position.
4. After the asana, one can rest by putting the arms below the head like a pillow
and resting the head on one side. Breathe normally and deeply in the resting
position.
B. ANAPANA
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defilements (kleśas) and finally the attainment of Nibbana. Buddha‘s
teaching was based on his own experience in using anapanasati as part
of his means of achieving his own enlightenment. However,
mindfulness of breath should be practiced along with mettā bhāvanā so
one does not withdraw from the world and lose emotional attachment
and compassion (Kamalashila 1996).
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SEWA
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I try to educate everyone about this virus and why they should not
take it casually. I try to teach everybody the importance of wearing
masks and practicing social distancing in public, especially to those
who have started taking this virus lightly and are not following the
standard protocols while in public.
Feeling stressed and anxious is very normal given the new circumstances, so I try
to be stress-free most of the time and I have a variety of methods to cope-up with
stress. My family and I play indoor games like chess, carrom or indoor cricket
frequently to avoid stress and relax ourselves. My friends and I do a video call
every now and then, to talk with each other, keep up with each other’s physical
and mental health and to provide support to each other. If I feel too stressed, I go
for a walk early in the morning in an isolated place with few people while
following all the protocols. My friends and I also play a lot of online games on
weekend to take our mind off studies and to stress less about it
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AKSHARA INTERNATIONAL SCHOOL,PUNE
GENERAL INFORMATION
___________________________________________
● NAME:Akshat Barjatiya
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NO.(Optional)*_____________________________________________________________
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