VAC 1: FIT INDIA

Credits

2

Lecture

0

Tutorial

0

Practical/Practice

2

Eligibility criteria

Pass in Class 12th

Pre-requisite of the course

NIL

The Learning Objectives of this course are as follows:

  • Understand and implement ‘Fit India Protocol’ specified by the Government of India
  • Enhance fitness through engaging students in physical activities and yoga.
  • Recognise the significance of maintaining a balanced diet and managing energy expenditure.
  • Promote fitness as a joyful activity.

The Learning Outcomes of th is course a re as follows:

  • Adopting a healthy lifestyle.
  • Apply Fit India protocol in day-to-day life.
  • Understand nutrition and physiological aspects of health-related fitness.
  • Self-evaluate personal physical fitness and integrate the findings in lifestyle.

UNIT- I Participation in Physical Activity (16 hours)

Understanding of Fit India Protocol in action

On Field Practical

  • Fit India Protocol age group concerned exercises / activities
  • Aerobic Work Out
  • Cardiorespiratory Endurance: 1Mile Rock Port Test or 12 /9-minute Cooper’s run/walk test.

Participation in above activities, apart from above, group games and recreational games

UNIT- II Health Related Fitness (16 hours)

Development and testing health-related fitness components

On Field Practical

  • Flexibility: Stretching Exercises, Sit and Reach Test.
  • Muscular Strength & Endurance: Standing Broad Jump / Vertical Jump/ Plyometric /Push Ups/ Burpee Jumps/ Jumping Jacks/ Squat Jumps/ Pull-Ups or Chin-Ups/ Lunges / Sit Ups / Curl Ups
  • Body Composition: Body Mass Index (BMI), Waist-Hip Ratio (WHR)

Participation in above activities related to health-related fitness components.

UNIT- III Energy Equilibrium for Healthy Gut and Body (12 hours)

Understanding of Balanced diet, Healthy Eating Plate and Hydration.

On Field Practical

  • Warm-up & Cool-down exercises / activities.
  • Asanas for digestive system & excretory system
  • Preparing daily diet, hydration and its expenditure balance chart

Participation in above activities including maintenance of personal dietary record.

UNIT- IV Yoga Protocol (16 hours)

Understanding of Yoga Protocol for 18-35 years of age in action

On Field Practical

  • Surya Namaskar
  • Yoga Asanas: Standing, Sitting, Prone and Supine positions
  • Kriya: Kapalabhati
  • Pranayama: Anuloma-Villoma, Bhramari
  • Dhyana (Meditative Asanas & Breath awareness)

Participation in above yogic practices.

Practical /Practice Component (30 sessions of 02 hours each= 60 hours)

Note: The concepts are to be dealt in the practical classes through various games and sports.

  • Fit India Website: https://fitindia.gov.in
  • Wener W.K. Hoeger, Sharon
  • A. Hoeger - Fitness and Wellness-Cengage Learning (2014).

  • Charles B. Corbin, Gregory J Welk, William R Corbin, Karen A Welk - Concepts of Fitness And Wellness_ A Comprehensive Lifestyle Approach-McGraw-Hill (2015)
  • W.Larry Kenney, Jack H. Wilmore, Devid L.Costil(2015). Physiology of Sports and Exercise, Second Edition. USA. Human Kinetics.
  • Websites of International Sports Federations
  • Website of Ministry of Youth Affairs and Sports

Examination scheme and mode: Subject to directions from the Examination Branch/University of Delhi from time to time