tIc-f-k¿°m¿

hnZym- ym-k-h-Ip∏v

Xbm-dm-°n-bXv

kwÿm\ hnZym- ymk Kth-jW ]cn-io-e\ kanXn (SCERT), tIcfw

2014

Untπma C≥ FUyq-t°-j≥ (D.Ed)Fen-sa‚dn A[ym-]I hnZym-`ymk ]mTy-]-≤Xn 2014

ska-ÿska-ÿska-ÿska-ÿska-ÿ ˛ III

S3.P

16 imco-cn-Ihpw sshIm-cn-I-hp-amb

BtcmKyhpw˛BtcmKy Im-bnI hnZym- ymkhpw

A[ym-]I klmbnA[ym-]I klmbnA[ym-]I klmbnA[ym-]I klmbnA[ym-]I klmbn

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ft

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D≈-S°wD≈-S°wD≈-S°wD≈-S°wD≈-S°wbqWn‰v 1

ss\Xn-I-hn-Z-ym-`-ym-khpw Pohn-X-ss\-]p-Wn-Ifpw (Value Education and LifeSkills)

(kabw : 4 aWn-°q¿)

bqWn‰v ˛ 2 -

Btcm-K-yhpw Btcm-K-y-io-e-ßfpw (kabw : 4 aWn-°q¿)

bqWn‰v ˛ 3

imco-cn-I-£-aX Ip´n-I-fn¬ (kabw : 5 aWn-°q¿)

bqWn‰v ˛ 4]Y-a-ip-iq-jbpw kpc-£m-hn-Z-ym-`-ym-khpw (kabw : 5 aWn-°q¿)

bqWn‰v ˛ 5icoc kwÿnXn (Body Postune) (kabw : 3 aWn-°q¿)

bqWn‰v ˛ 6ImbnI hnt\m-Z-߃ (kabw : 10 aWn-°q¿)

bqWn‰v ˛ 7Btcm-K-y-Im-bn-I-]m-T-y-]-≤Xn hni-I-e\w ¢mkv : 5 ˛ - 7 (kabw : 6 aWn-°q¿)

bqWn‰v ˛ 8]tX-yI ]cn-K-W\ A¿ln-°p∂ ]Tn-Xm-°ƒ°p≈ Btcm-K-y-Im-bnI

hnZ-ym-`ymkw (kabw : 3 aWn-°q¿)

ska-ÿ 3

imco-cn-Ihpw sshIm-cn-I-hp-amb

BtcmKyhpw˛BtcmKy Im-bnI

hnZym- ymkhpw

S3P

16

BsI kvtIm¿ : 60\nc-¥-c-hn-e-bn-cp-ج˛ 20s]mXp-]-co£ ˛ 40

BsI skaÿ kabw : 40 aWn-°q¿Hcp BgvN-bnse kabw : 2 aWn-°q¿

t]∏-dns‚ \º¿t]∏-dns‚ \º¿t]∏-dns‚ \º¿t]∏-dns‚ \º¿t]∏-dns‚ \º¿ t]∏-dns‚ t]cvt]∏-dns‚ t]cvt]∏-dns‚ t]cvt]∏-dns‚ t]cvt]∏-dns‚ t]cv

3

bqWn‰v ˛ 1

ss\XnIhnZym- ymkw (Value Education) F¥v \n¿∆-N\w

(kabw : 4 aWn-°q¿)

""kaq-lØn\p KpW-I-c-amb coXn-bn¬ kXy-k-‘-ambn s]cp-am-dm\pw amXr-Im-]-c-amb

s]cp-am-‰-io-e-߃ Nn -s∏-Sp-Øm\pw klm-bn-°p∂ Adnhv B¿Pn-°-emWv ss\XnI hnZym-

`ymkw (Value Education).''

Hcm-fpsS s]cp-am‰w kaqlw AwKo-I-cn-®n-´p≈ hnizm-k-ß-fn¬ A[n-jvTn-X-am-bn-cn-°-Ww.

Hcp hy‡n-bpsS ka-K-hn-Im-k-am-bn-cn-°Ww ss\Xn-I-hn-Zym-`ym-k-Øns‚ e£yw. X\-

Xmb Hcp kmwkvIm-cnI ]mc-ºcyw Ah-Im-i-s∏-Sp-∂-h-cmWv \msa√mw F∂m¬ Pohn-X-

ssi-en-bn¬ h∂ am‰w ImcWw (AWp-Ip-Spw-_-hy-hÿ, B[p-\nI hm¿Øm-am-[y-a-ß-

fpsS AXn-]-k-cw...) kmaq-lnI kmwkvIm-cnI aqey-߃ Ah-K-Wn-bv°p-∂-Xmbn ImWmw.

Pohn-X-aq-ey-ßsf am\n-°m≥ t]c-I-am-Ip∂ Xc-Øn-ep≈ ]h¿Ø-\-߃ Bkq-XWw

sNbvXpw \√ amXr-I-Iƒ ImWn-®p-sIm≠pw CXv ]cn-l-cn-t°-≠Xv AXym-h-iy-am-Wv.

Hfnw-]nIv Nm¿ -dns‚ ASn-ÿm-\ XXz-߃

(Fundamental Principles of Olypic charter)

ImbnI ]h¿Ø-\-ß-fp-sSbpw a’-c-ß-fp-sSbpw ]¶m-fnØw Ip´n-I-fn¬ ss\XnI Ah-

t_m[w krjvSn-°p-∂-Xn\v klm-bn-°p-∂p. ImbnI a’-c-ß-fn¬ Btcm-Ky-I-c-amb coXn-

bn¬ ]s¶-Sp-°p∂XneqsS hy‡n-I-fpsS aqey-߃ at\m-`m-h-߃ F∂n-h-bn¬ KpW-]-

c-amb am‰-߃ krjvSn-°p-∂p. Hfnw-]nIv Nm¿´-dns‚ ASn-ÿm-\-X-Xz-ß-fmb

F) ]cn-i-a-Øns‚ D√mkw (Joy of effort)

_n) \oXn-bp-‡-amb ]h¿Ø\w (Fair play)

kn) a‰p-≈-h-tcm-Sp≈ _lp-am\w (Respect for others)

Un) anI-hn-te-°p≈ ]bmWw (Pursuit of excellence)

C) am\-knI imco-cnI C—m-i-‡n-I-fpsS ]c-kv]c kwXp-e\w (Balance between bodywill and mind) F∂nh hy‡n-I-fn¬ ss\XnI hnZym`ymkw cq]-s∏-Sp-∂-Xn-emWv hn`mh\w

sNbvXn-´p-≈-Xv.

F) ]cn-i-a-Øns‚ D√mkw (Joy of effort)

Young people develop and practice physical, behavioural and intellectual skills bychallanging themselves and each other in physical activities, movement, games andsports.

""hnhn[ ImbnI ]h¿Ø-\-߃, imco-cnI Ne-\-߃, Ifn-Iƒ F∂n-h-bn¬ ÿnc-ambn

]s¶-Sp-°p-∂-Xn-eqsS kz¥w ]I-S\w sa®-s∏-Sp-∂-Xn¬ hf-sc-b-[nIw kt¥m-jn-°p-∂p.

AtXm-sSm∏w a‰p-≈-h-cp-ambn Btcm-Ky-I-c-ambn a’-cn®v Ah-cpsS Ign-hp-ambn Xmc-Xayw

sNøp-∂-Xn\pw B\µw Is≠-Øp-∂p.''

hnhn[ ImbnI a’-c-ß-fn¬ ]s¶-Sp-°p-∂Xpw Ign-hp-Iƒ am‰p-c-bv°p-∂Xpw hy‡n-I-fn¬

hf-sc-b-[nIw kt¥mjw Df-hm-°p-∂p. amXm-]n-Xm-°ƒ A[zm-\-ioew D≈-h-cm-sW-¶n¬

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4

Ip´n-Ifpw tPmen-sN-øp-∂-Xn¬ kt¥mjw Is≠-Øp-∂p. kvIqfnepw ho´nepw hfsc XmXv]-

cy-tØmsS hnhn[ tPmen-I-fn¬ hym]r-X-cm-Ip-∂p.

_n) \oXn-bp-‡-amb ]h¿Ø\w (Fair play)

Learning fair play behaviours through physical activity and sport can helpin the development of fair play behaviours in the community and in life.

"Fair play is not caught it must be taught''.

Ifn-I-fnepw kvt]mSvknepw ]s¶-Sp-°p-∂-Xn-eqsS \oXn-bp-‡-amb ]h¿Ø-\-ssien Ip´n-

Iƒ B¿÷n-°-W-sa-∂mWv Hfnw-]nIv Nm¿´¿ hn`mh\w sNøp-∂-Xv. ImbnI C\ß-fn¬

]s¶-Sp-°p-tºmƒ Btcm-Ky-I-c-ambn CS-s]-Sp-∂-Xn\pw a’-cn-°p-∂-Xn-\pw Ip´n-Iƒ°v Ah-

kcw e`n-°p-∂p≠v. \nb-a-ßfpw kmaq-ly-aq-ey-ßfpw ]men-®p-sIm≠v kXy-k-‘-ambn

thWw Ifn-I-fn¬ G¿s∏-Sm≥. \oXn-bp-‡-amb ]h¿Ø-\-ssien Ip´n-I-fn¬ D≠m-°n-

sb-Sp-°p-∂-Xn\v th≠n ]cn-io-e\w \¬I-Ww. CØcw ]cn-io-e-\-Øn-eqsS B¿Pn-°p∂

\oXn-bp-‡-amb ]h¿Ø\ kz`mhw hy‡nIƒ°pw kaq-l-Øn\pw KpW]c-ambn amdp∂p.

kn) a‰p-≈-h-tcm-Sp≈ _lp-am\w (Respect for others)

Learning to accept and respect diversity and practise personal peaceful be-haviours can promote peace and international understanding.

Teaching this Olympic value will help to teach children and youth to acceptand respect diversity, practice personal peaceful behaviours and promote

peace in their homes and communities

ImbnI ]h¿Ø-\-ß-fnepw kwL-I-fn-I-fnepw G¿s∏-Sp-tºmƒ ]c-kv]cw _lp-am\n-°p-

∂-Xn\v Ah-kcw D≠v. kl-I-fn-°m-c≥ ]d-bp-∂Xv kzoI-cn-°m\pw _lp-am\n°m\pw

Ip´n-Iƒ°v Ifn-I-fn-eqsS Ah-kcw e`n-°p-∂p-≠v. ImbnI a’-c-ß-fn¬ ]s¶-Sp-°p-tºmƒ

FXn-cm-fn-Isf AwKo-I-cn-°m\pw _lp-am-\n-°m-\p-ap≈ at\m-`hw hf¿Øn-sb-Sp-°-Ww.

CØcw A\p-`-h-߃ hy‡nbv°pw, IpSpw-_-Øn\pw im¥-Xbpw kam-[m-\hpw ssIh-cn-

°p-∂Xn\v klm-bn-°p∂p. CØcw kmaqly KpW-߃ Imbn-I-hn-Zym- ym-k-ta-J-e-bn-eqsS

A¥¿tZ-iob Iq´m-bvabv°v Imc-W-am-Ip-∂p. Hfnw-]nIv Nm¿´-dns‚ ktµ-i-߃ ]cn-io-en-

°p-∂-Xn-eq-sSbpw ]N-cn-∏n-°p-∂-Xn-eq-sSbpw Ip´n-Iƒ°pw bphm-°ƒ°pw im¥-Xbpw kam-

[m-\-hp-ap≈ kmaq-ly-Po-hnXw \bn-°p-∂-Xn\v Ign-bp-∂p.

Un) anI-hn-te-bv°p≈ ]bmWw (Pursuit of Excellence)

Among athlets excellence is often considered "doing your persons best''

This concept can help young people to make positive, healthy choices and

strive to become the best that they can be in whatever they do.

ImbnIXmc-ß-fpsS Ignhp-Iƒ ]c-am-h[n ]I-Sn-∏n-°Ww F∂v Hfnw-]nIv Nm¿´¿ hn`mhw

sNøp-∂p. a’-c-ß-fn¬ ]s¶-Sp-°p-tºmƒ Hcp hy‡n-bpsS Ign-hp-Iƒ ]q¿Æ-ambn hnan-

tbm-Kn-°-Ww. DZm-l-c-W-ambn Zo¿L-Zpcw Hm´-a-’-c-ß-fn¬ Ah-km-\sØ a’-cm¿∞n-

t]mepw Xs‚ Ign-hns‚ ]c-am-h[n ]tbm-P-\-s∏-Sp-Øn-bmWv ^n\njv sNøp-∂-Xv. a’-c-

ß-fnepw Pohn-X-Ønepw Hcp hy‡n-bpsS Ign-hp-Iƒ ]q¿Æ-ambn hn\n-tbm-Kn-°p-∂-Xn-

5

eqsS Xs‚ i‡n Zu¿_-ey-߃ a\-n-em-°p-∂p. e£yw ssIh-cn-°p-∂-Xn\v Xs‚ Ign-

hp-Iƒ ]q¿Æ-ambn hn\n-tbm-Kn-°p-∂-Xn-eqsS km[n-°p-∂p. Pohn-X-hn-P-b-Øn\v Pb-]-cm-

P-b-ßsf ka-Nn-Ø-X-tSmbp IqSn kao-]n-°p-∂-Xn\pw DNn-X-amb Xocp-am-\-߃ FSp-°p-

∂-Xn\pw CXv hy‡n-Isf klm-bn-°p-∂p.

C) imco-cnI am\-knI C—m-i-‡n-I-fpsS kwXp-e\w (Balance between body, willand mind)

Learning takes place in the whole body not just in the mind.

Physical activity and learning through movement contributes to the devel-opment of both moral and intellectual learning.

Adn-hp-Iƒ t\Sp-∂Xpw AXv a‰p-≈-h-cn-te°v ]I-cp-∂Xpw ka-K-am-bn-cn-°-Ww. ImbnI

]h¿Ø-\-ß-en-eqsS B¿÷n-°p∂ Adn-hp-Iƒ _u≤nI hnIm-k-Øn\pw aqey-߃,

at\m- m-h-߃ F∂nh B¿Pn-°m\pw klm-b-I-c-am-Ip-∂p. ico-c-Øn-s‚bpw a\-n-s‚bpw

Btcm-Ky-I-c-amb kwXp-e-\m-h-ÿ Hcp hy‡n-bpsS kaK hnI-k-\sØ hf-sc-b-[nIw

kzm[o\n°p-∂p-≠v. ImbnI a’-c-ß-fn¬ ]s¶-Sp-°p-∂-Xn-eqsS sshIm-cnI hnIm-k-Øn\pw

Pohn-X-ss\-]pWn hnIm-k-Øn\pw Ah-kcw e`n-°p-∂p. CXv hy‡n-Isf KpW-ta-∑-bp≈

kmaqlnI-Po-hnXw \bn-°m≥ klm-bn-°p-∂p.

1.2 Pohn-X-ss\-]p-Wn-Iƒ ( Life skills)

ss\]p-Wn-Iƒ

e£yw Xocp-am-\n-°¬

]iv\-]-cn-l-cWw

kIn-b-Nn¥ (Inbm-flI Nn¥)

PohnX ss\]p-Wn-Iƒ ˛ \n¿h-N\w

Pohn-X-Ønse hyXykvX kml-N-cy-߃, ]iv\-߃ F∂n-hsb ^e-]-Z-ambn t\cn-Sp-

∂-Xn\v Hcp hy‡n B¿÷n-t°≠ Ign-hp-I-fmWv Pohn-X-ss\-]p-Wn-Iƒ (Life skills)

temIm-tcm-Ky-kw-L-S\ hn`mh\w sNøp∂ ]Øv Pohn-X-ss\-]p-Wn-Iƒ NphsS tN¿°p-

∂p.

1. kzbw Adn-bpI (Self awareness)

2. Inbm-fl-I-Nn¥ (Creative thinking)

3. hna¿i-\m-flI Nn¥ (Critical thinking)

4. Xocp-am-\-sa-Sp-°¬ (Decision making)

5. ]iv\-]-cn-l-cWw (Problem solving)

6. Bi-b-hn-\n-abw (Communication skill)

7. hy‡ym-¥-c-_‘w (Interpersonal relationship)

8. A\p-Xm]w (Empathy)

9. sshIm-cn-I-amb \nb-¥Ww (Coping with emotions)

10. am\-kn-I-k-Ω¿±-ß-fpambn s]mcp-Ø-s∏-S¬ (Coping with stress)

6

e£yw Xocp-am-\n-°¬

Hmtcm hy‡nbpw Pohn-X-Øn¬ FØn-t®-tc≠ e£yw ap≥Iq-´n ImtW-≠-Xp-≠v. DZm-l-

c-W-Øn\v Hmtcm Ip´nbpw ]T-\-Øn-eqsS FØn-t®-tc≠ e£yw ap≥Iq´n \n›-bn-t°-≠-

Xp-≠v. CXv ^e-]-Z-ambn \nd-th-‰-W-sa-¶n¬ e£y-tØm-Sp≈ Xoh-amb A`n-emjw Ip´n-

I-fn¬ hf¿Øp-∂-Xn\v ]tNm-Z\w \¬I-Ww. IqSmsX CØcw e£y-Øn-se-Øn-t®-cp-∂-

Xn-\p≈ am¿§-߃ GsXm-s°-sb∂v kzbw Is≠Øn Fßs\ hnP-bn-°-W-sa∂v Hmtcm

Ip´nbpw ]Tn-t°-≠-Xp-≠v. hnP-b-Øn-se-Øp∂Xphsc ]b-Xv\n-°p-I.

Hmtcm e£yhpw IrXy-X-s∏-Sp-tØ-≠-Xm-Wv. CØcw e£y-߃ Af-°m≥ Ign-bp-∂Xpw

B¿Pn-°m≥ Ign-bp-∂-Xp-am-bn-cn-°-Ww. e£y-߃ Ft∏mgpw bYm¿∞-t_m-[-Øn-e-[n-

jvTn-Xhpw ]k-‡-hp-am-bn-cn-°-Ww. CXv ka-b-_-‘n-X-ambn ]q¿Øo-I-cn-°m≥ Ign-bWw.

]iv\-]-cn-l-cWw (Problem Solving)

PohnX-Øn-ep-≠m-Ip∂ k¶o¿W-amb ]iv\-߃ eLq-I-cn-®v, Ah A]-K-Yn®v th≠

]cn-lmcw Is≠-Øm-\p≈ Ign-hmWv ]iv\ ]cn-l-c-W-ti-jn. Pohn-X-Øn¬ kΩ¿Z-ap-

≠m-Ip∂ kml-N-c-y-߃ ^e-]-Z-ambn t\cn-Sm\pw kΩ¿Zw Po-hn-XsØ _m[n-°mØ

hn[w \nb-¥n-°m-\p≈ Ign-hm¿÷n-°p-I-bmWv CXn-eqsS e£-y-an-Sp-∂-Xv. Ip´n-Iƒ t\tS≠

vss\]p-Wn-I-fn¬ hf-sc-h-[nIw ]m[m-\-y-a¿ln-°p-∂- H∂mWv ]iv\-]-cn-l-c-Wtijn.

Imbn-I-a-’-c-ß-fn¬ ]s¶--Sp-°p-tºmƒ hnPbw ssIcn-°p-∂-Xn\v hnhn[ X¥-߃ Bkq-

XWw sNøp-Ibpw ]mh¿Øn-I-am-°p-Ibpw sNøp-∂p. Ifn-°m-cpsS CØcw ]tbm-KnI

A\p-`-h-߃ PohnX ]iv\-ßsf efn-X-ambn t\cn-Sp-∂-Xn\v ]m]vX-\m-°p-∂p.

GsXmcp ]iv\-tØbpw ka-Nn-Ø-X-tbm-Sp-Iq-Sn kao-]-n-°p-∂-Xn\pw ]iv\-]-cn-l-cWw

\S-Øp-∂-Xn\pw im¥-amb a\pw ico-chpw Bh-i-y-am-Wv. Btcm-K-y-Im-bnI hnZ-ym-`-ymk

]h¿Ø-\-ß-fn-ep≈ kPoh ]¶m-fnØw ico-c-Ønt‚bpw a\-nt‚bpw DW¿hn\pw Dt∑-

j-Øn\pw klm-b-I-am-Wv. IqSmsX kpK-a-amb c‡-Nw-I-a-W-Øn-eq-tSbpw icn-bmb coXn-

bn-ep≈ tlm¿tam¨ Dev]m-Z-\-Øn-eq-tSbpw imco-cnI am\-knI kwXp-e-\m-hÿ ssIh-

cn-°p-∂p. ]iv\-]-cn-l-cW KpW-ß-fmb ss[c-yw, Bfl-hn-i-zm-kw, at\m-_ew, ip`m-]vXn-

hn-i-zmkw F∂nh hf¿Øp-∂-Xn\v Btcm-K-y-Im-bnI taJ-ebv°v hf-sc-b-[nIw ]¶p-≠v.

Hcp ]iv\sØ bp‡n-]-c-ambn kao-]n-°p-∂-Xn\pw ]cn-l-cn°p-∂-Xn\pw ImbnI ]h¿Ø-

\-ß-fnse ]¶m-fnØw klm-b-I-c-am-°p-∂p.

kIn-b-Nn¥/Inbm-flI Nn¥

]pXp-a-bm¿∂ A\p-`-h-߃ D≠-mIp-tºmƒ hy-X-y-kvX-ambn Nn¥n-°m-\p≈ Ign-hmWv

Inbm-fl-I-Nn-¥, Pohn-X-hn-P-b-Øn\v Inbm-fl-I-Nn¥hgn-sX-fn-°p-∂p. Pohn-X-Ønse F√m

hnP-b-ß-fp-tSbpw XpS°w BK-l-ßfpw A`n-em-£-ß-fp-am-Wv. kz¥w kml-N-c-y-ß-fnepw

Ign-hp-I-fnepw \n∂p-sIm≠v thWw BK-l-߃ cq]-s∏-Sp-tØ-≠-Xv. Inbm-flIamb Nn¥,

]hr-Øn- F∂nhbn-eq-sS amXta hnP-b-Øn-se-Øm≥ Ign-bp-I-bp-≈q. Ifn-I-fnepw

kvt]m¿Svknepw ]s¶-Sp-°p-tºmƒ Inbm-fl-I-Nn-¥bv°pw ]h¿Ø-\-߃°pw Ah-k-c-

ap-≠m-Ip-∂p. CØcw Inbm-flI Nn¥-Ifpw ]h¿Ø-\-ßfpw \nXy-Po-hnX-Øn¬ \qX-\

Bib-߃°v XpS°w Ipdn-°p-∂p. Ifn-I-fn¬ hnhn[ X¥-߃ Bkq-XWw sNøm\pw

]tbmKn°m\pw \nc-h[n Ah-k-c-߃ e`n-°p-∂p. Ifn-ÿ-e-ß-fn¬ \n∂p e`n-°p∂

CØcw A\p-`-h-߃ Inbm-flI Nn¥-bn-te°v hgn-sX-fn-°p-∂p.

7

hoSv, kvIqƒ, kaqlw F∂n-hn-S-ß-fn¬ \n∂pw \√ Nn¥-Ifpw ]h¿Ø-\-ßfpw Ip´n-

Iƒ°v e`n-°p-∂-Xn-\p≈ A\p-`-hm-[n-jvTnX kml-N-c-y-sam-cp--°-Ww. Hcp ]iv\-Øns‚

Imc-y-Im-cW _‘w hni-I-e\w sNøp-∂-Xn\v _p≤n-]-c-amb \√ Nn¥ klm-bn-°p-∂p.

]Xn-k-‘n-Isf XcWw sNbvXv apt∂-dm-\p≈tijn B¿Pn-°-emWv CXn¬ ][m\w

a‰p-≈-h-cn¬ \n∂v hy-X-ykvX coXn-I-fn¬ Nn¥n-°m\pw ]h¿Øn-°m\pw Ign-bp-tºmƒ

amX-amWv hy-‡n-Isf a\-n-em-°m\pw AwKo-I-cn-°m\pw Ign-bp-∂-Xv. khn-tij hy-

‡n-Xzw ]I-Sn-∏n-°p∂ hy-‡n-Iƒ PohnX hnPbw ssIh-cn-°p-∂p.

]iv\-]-cn-l-cW ]Inb (Problem Solving Process)

]iv\-w Is≠-Øp∂p

]iv\m-t\-z-jWw

e£yw \n¿h-Nn-°¬

hy-X-ykvX am¿K-߃ Is≠-Øp-∂p.

DNn-X-amb am¿Kw sXc-s™-Sp-°p∂p

DNn-X-am-b-h-bpsS ]tbmKw

hne-bn-cp-ج

]iv\-]-cn-l-cW L -߃

]iv\-Øns‚ ImcWat\-z-jn-°¬

]iv\ ]cn-l-c-W-Øn\v hy-X-y-kvX-am¿K-߃ kzo-I-cn-°¬

]iv\ ]cn-l-c-W-Øn\v DNn-X-amb am¿Kw kzo-I-cn-°¬

]iv\ ]cn-l-c-W-Øn\v icn-bmb am¿Kw \S-∏m-°¬

8

bqWn‰v 2

BtcmKyhpw Btcm-Ky-io-e-ßfpw

2.1 imco-cnI hnImkw F¥v? Fßs\?

Hcp hy‡n-bpsS _mly-cq-]-Øns‚bpw B¥-cnI Ah-b-h-ß-fpsS ]h¿Ø-\-£-a-X-bp-

sSbpw hnIm-k-amWv imco-cnI hnIm-kw. imco-cnI hnImkw Pohn-Xm¥yw hsc XpS-cp∂

Hcp ]In-b-bm-Wv. ico-c-L-S\ AXns‚ [¿Ωw F∂n-h-bpsS KpW-]-c-amb am‰-amWv

imco-cnI hnImkw sIm≠v A¿∞-am-°p-∂-Xv.

imco-cnI hnIm-ksØ kzm[o-\n-°p∂ LS-I-߃ (Factors affecting physical development)

$ P\n-X-I-]cw (Genetic factors)

$ ]cn-ÿn-Xn-]cw (Environmental factors)

$ t]mj-I-]cw (Nutritional factors)

$ Imbn-I-hn-Zym- ymk ]h¿Ø-\-߃ (Physical Education programme)

$ ico-c-L-S-\, Imbn-I-£-a-X, _u≤n-I-˛-ssh-Im-cnI hnIm-k-߃, B¥-cnI Ah-b-h-

ß-fpsS ]h¿Ø-\-£-aX XpS-ßn-b-h-bpsS hnIm-k-Øns\ P\n-X-I-L-S-I-߃ hf-sc-b-

[nIw kzm[o-\n-°p-∂p. DZm-l-c-W-ambn Db-c-ap≈ c£n-Xm-°-fpsS Ip´n-Iƒ Xmc-X-tay\

Dbcw IqSn-b-h-cm-bn-cn-°pw.

imco-cnI hnIm-k-Øn\v `qan-im-kvX-]-c-amb ]tXy-I-X-Iƒ, Btcm-Ky-io-e-߃, Imbn-I-

kw-kvIm-cw, `uXn-I-km-l-N-cy-߃, kmº-ØnI Ahÿ XpS-ßn-bhpw ][m\ ]¶p-h-

ln-°p-∂p.

P\n-X-I-]-chpw ]cn-ÿn-Xn]chpamb LS-IßtfmsSm∏w imco-cnI hnI-mk-Øn\v kao-

IrXmlm-chpw A\n-hm-cy-am-Wv.

imco-cnI hnImkw km[y-am-°p-∂-Xn\v G‰hpw AXy-mh-iy-amb LS-I-amWv Imbn-I-]-

h¿Ø-\-߃. Ip´n-I-fpsS ]mbw, Bh-iy-IX F∂nh ]cn-K-Wn-®p-sIm-≠m-bn-cn-°Ww

Btcm-Ky-Im-bnI hnZym-`ymk ]cn-]m-Sn-Iƒ Bkq-XWw sNtø-≠-Xv.

lrZ-b-\m-fo-hy-hÿ (Cardio Vascualr System)c‡-Nw-I-aW hyh-ÿ-bn¬ lrZ-bw, [a-\n-Iƒ, teman-I-Iƒ, knc-Iƒ F∂nh Dƒs∏-Sp-

∂p. Hcp Cc-´]-ºp-t]mse ]h¿Øn-°p∂ t]io-\n¿Ωn-X-amb Ah-b-h-amWv lrZ-bw.

lrZ-bsØ c≠v mK-ß-fmbn Xncn®v ]Xn-]m-Zn-°m-dp-≠v. CSsØ ]Ip-Xn-sb∂pw hesØ

]Ip-Xn-sb∂pw. Hmtcm ]Ip-Xn-bnepw tae-d-sb∂pw Iog-d-sb∂pw c≠v `mK-ß-fp-≠v. Ch-

bn¬ apI-fn-esØ Ad-Iƒ kw`-c-W-Øn-\p-≈Xpw Xmsg-bp-≈h hnX-c-W-Øn\pw BWv.

c‡w kw`-cn®v ]ºp-sNbvXv th≠-SØv FØn-°p-I-bmWv Cu Ad-I-fpsS tPmen. ]mb-

]q¿Øn-bmb Btcm-Ky-ap≈ Hcm-fpsS lrZbw an\n-´n¬ icm-icn 72 ]mhiyw kv]µn-°p-

∂p. ImbnIm[zm\ thf-bnepw am\-knI kwL¿j-߃ D≈ Ah-k-c-Ønepw Cu \nc-

°n\v hyXymkw D≠m-Imw.

9

hymbmaw lrZ-b-\mfn hyh-ÿ-bn¬ D≠m-°p∂ KpW-]-c-amb am‰-߃ (Effect of Exer-cise on Cardio Vascular System)

1. lrZbw ZrVhpw hen-∏-ap-≈-Xp-am-Ip-∂p.

2. lrZ-b-kv]-µ-\-\n-c°v Ipd-bp∂p

3. ITn-\-amb ImbnI ]h¿Ø-\-߃°p-tijw km[m-cW kv]µ-\-\n-c°v thK-Øn¬

ssIh-cn-°p-∂p.

4. teman-II--ƒ (capillaries) h¿≤n-°p-∂-Xn-eqsS ico-c-tIm-i-߃°v IqSp-X¬ Du¿÷w

][m\w sNøp-∂p.

5. Acp-W-c-‡m-Wp-°ƒ (RBC) h¿≤n-°p-∂-Xn-eqsS c‡-Øn-ep≈ lotam-t•m-_ns‚

Afhv IqSp-∂p. CXp-aqew c‡-Øn\v IqSp-X¬ ]mW-hmbp hln-°m≥ Ign-bp-∂p.

Hmtcm kv]µ-\-Ønepw ]qd-tØbv°p hnSp∂ c‡-Øns‚ Afhv h¿≤n-°p∂p

izk-\-hy-hÿ (Respiratory system)

ico-c-tImi߃ Poh-\p≈ Ah-ÿ-bn¬ XpS-c-W-sa-¶n¬ HmIvkn-P≥ Bh-iy-am-Wv. ico-

c-Øn\v Bh-iy-amb HmIvkn-P≥ A¥-co-£-Øn¬ \n∂pw kzoI-cn®v c‡-Øn-te°v ]I-

cp∂ ]In-b-bmWv izk-\w. izmk-\m-fw, izmk-tIm-i-߃ F∂nh Dƒs∏-´-XmWv izk-

\-hy-h-ÿ. izmtkm-t—zmkw sNøp∂Xn-\p-th≠n ]h¿Øn-°p∂ t]in-Ifpw, izmk-t—zm-

ksØ \nb-¥n-°p∂ akvXn-jvI-`m-Khpw Cu hyh-ÿ-bn¬ Dƒs∏-Sp-∂p. Ub-^-Øn-

s‚bpw hmcn-sb-√p-I-fp-sSbpw ]h¿Ø-\-amWv izk-\-In-bsb ]Xy-£-ambn klmbn-

°p-∂-Xv. izk-\-In-bv°v aq∂v L´-ß-fm-Wp-≈-Xv. izk-\w, D—zm-kw, CS-thf. icm-icn

izk-\-\n-c°v an\n-´n¬ 15 ˛18 ]mh-iy-am-Wv. imco-cn-Im--[zm\w sIm≠pw am\-kn-Im-LmXw

sIm≠pw Cu \nc-°n¬ hyXn-bm-\-߃ D≠m-Imw.

hymbmaw izk-\-hy-h-ÿ-bn¬ (Respiratory system) D≠m-°p∂ KpW-]-c-amb am‰-

߃

1. izmk-tIm-i-ß-fpsS \nizmk D—zmk £aX h¿≤n-°p-∂p (ssh‰¬ I∏m-kn-‰n)

2. D—zm-k-Øn\p tijw izmk-tIm-i-Øn¬ Ah-ti-jn-°p∂ hmbp-hns‚ Afhv

(Residenal volume) ImbnI ]cn-io-e-\-Øn¬ G¿s∏-Sp∂ hy‡n-I-fn¬ IqSp-X-em-bn-

cn-°pw.

3. izk\ ]In-b-bn¬ Dƒs∏-Sp∂ t]in-I-fpsS ZrVX h¿≤n-°p∂p

4. ITn-\-amb ImbnI ]h¿Ø-\-߃°p tijw km[m-cW izk-\-\n-c°v thK-Øn¬

ssIh-cn-°p-∂p.

2.2 Ip´n-I-fpsS Btcm-Ky-io-e-߃

Btcm-Ky-cw-KØv A`n-am-\-I-c-amb ]e t\´-ßfpw \mw ssIh-cn-s®-¶nepw ipNn-Xz-°p-

dhpw amen\y ]iv\-ßfpw aqew tIc-f-Øn¬ CubnsS ]I¿® hym[n-Iƒ hym]-I-ambn

]S¿∂p ]nSn-°p-∂p. hy‡nipNnXzw ]cn-k-c-ip-NnXzw F∂n-h-bn¬ i≤-bn-√m-Ø-XmWv

][m\ Imc-Ww. Cu Ahÿ amd-W-sa-¶n¬ amen-\y-\n¿Ωm-¿÷\-Ønepw ipNo-I-cW

]h¿Ø-\-ß-fnepw sa®-s∏´ ]h¿Ø\w \S-tØ-≠Xv AXym-hiyam-Wv.

10

hy‡n-ip-NnXzw

hy‡n-ip-Nn-Xz-Øns‚ A`mhw ]e tcmK-ß-sfbpw £Wn®p hcp-Øp∂p. s]mXp-ÿ-e-

ß-fn¬ ae-aq-X-hn-k¿P\w \S-Øp-∂Xpw IpSn-°p-hm≥ D]-tbm-Kn-°p∂ sh≈-Øn-\-SpØv

Ipfn-°p-∂Xpw XpWn Ae-°p-∂-Xpw, arK-ßsf Ipfn-∏n-°p-∂Xpw hml-\-߃ Igp-Ip-∂Xpw

A\m-tcm-Ky-I-c-amb ioe-ß-fm-Wv.

hy‡n-ip-NnXzw ]men-°m≥ i≤n-t°≠ Imcy-߃

$ Znhkhpw Ipfn-°pI

$ cmhn-sebpw cmXnbpw Z¥-ip-No-I-cW \S-ØpI

$ `£-W-Øn\v apºv ssIIƒ Igp-IpI

$ \Jw sh´pI

$ DW-ßnb hrØn-bp≈ hkvXw [cn-°pI

$ Xe-bnse t]≥, Xmc≥ F∂nh \nb-¥n-°pI

$ Xnf-∏n-®m-dnb sh≈w amXw IpSn-bv°pI

$ ]g-Inb Blmckm[-\-߃ Ign-°m-Xn-cn-°pI

$ hoSpw ]cn-k-chpw hrØn-bmbn kq£n-°pI

$ ASn-hkvXw Znh-khpw am‰p-∂Xv ioe-am-°pI

$ ae-aqX hnk¿÷\ ipNo-I-c-W-Øn\v tijw ssIIƒ tkm∏n´v Igp-IpI

]cn-k-c-ip-NnXzw

\K-c-h¬°-c-W-Øns‚ `mK-ambn Bfp-Iƒ Xnßn-∏m¿°p∂ ÿe-߃ IqSn hcp-∂Xpw

vfm‰v kwkvImcw _m[n-®Xpw aen-\o-I-cW ]iv\-߃°v Imc-W-am-bn. IqSmsX πmÃnIv

t]mse s]s´∂v \in-°mØ hkvXp-°-fpsS AanX D]-tbm-Khpw kwkv°-cn®v Sn∂n-e-

S® `£W]-Zm¿∞-ß-fpsS IqSnb D]-t`m-Khpw aen-\o-I-cWw IqSm≥ CS-bm-°n. F√m

ÿe-ß-fn¬ \n∂p≈ amen-\y-߃ tiJ-cn®v Hcp ÿe-Øn¬ Ip∂p Iq´p∂ ]h-W-X-

bmWv C∂v I≠p hcp-∂-Xv. D]-tbm-Kn®v hen-s®-dn-bp∂ Ah-in-jvS-ßfpw Ip∂p Iq´n

hbv°p∂ πmÃnIv t]mep≈ amen-\y-ßfpw \ΩpsS ]cn-k-csØ Atß-b‰w PohnX

tbmKy-a-√m-Xm°n Xo¿Øp sIm≠n-cn-°p-∂p,

""amen-\y-kw-kv°cWw kz¥w ho´n¬ \n∂p XpS-ßWw. amen-\y-\n¿Ωm¿÷\w

F∂m¬ Ipd®p hf-ap-≠m-°tem aÆnc ItºmÃv \n¿Ωm-Wtam A√. amen\yw

Hcp hn]Øv F∂ \ne-bn¬ \n∂v Hcp hn`-hw F∂ \ne-bn-te°v am‰n-sb-Sp-

°m≥ \ap°v Ign-b-Ww''.

]cnkc-ip-NnXzw ]men-t°-≠-sX-ßs\

$ tcmKw ]c-Øp∂ Pohn-Isf hf-cm≥ A\p-h-Zn-°m-Xn-cn-°pI

$ Pe-tkm-X-p-Iƒ hrØn-bmbn kq£n-°pI

$ amen-\y-߃ s]mXp-ÿ-eØpw Pem-i-b-ß-fnepw hen-s®-dn-bm-Xn-cn-°pI

11

$ s]mXp-ÿ-e-ß-fn¬ ae-aq-X-hn-k¿÷\w \S-Øm-Xn-cn-°pI

$ s]mXpÿe-ß-fn¬ Xp-∏m-Xn-cn-°pI

$ aen-\-Pew AWp-\m-in-\n-Iƒ sIm≠v AWp-hn-ap-‡-am-°pI

$ Aan-X-Io-S-\m-in\n D]-tbmKw \nb-¥n-°pI

$ am¿°-‰p-Iƒ, tlm´-ep-Iƒ, s]mXp-ÿ-e-߃ F∂nh ipNn-bmbn kwc-£n-°pI

$ πmÃn-°ns‚ D]-tbmKw Ipd-bv°pI

2.2 kao-IrX Blmcw (Balance diet)

amwk-yw, A∂Pw, sImgp∏v, [mXpeh-W-߃, Poh-I-߃ F∂o LS-I-ß-sf√mw Bh--iy-

amb Itemdn Af-hn¬ AS-ßnb Blm-csØ-bmWv kao-IrXBlmcw (Balance diet)

F∂p ]d-bp-∂pXv. Hcp hy-‡n-bpsS ]mbw, sXmgn¬ F∂n-h-bv°-\p-k-cn®v Bh-i-y-amb

kao-IrXBlm-c-Øns‚ Afhv hy-X-y-kvX-am-bn-cn-°pw.

Balance diet is defined as "one which contains various group of food stuffssuch as energy yeilding foods, body building foods, protective foods inthe correct propotions so that an individual is assured of obtaining the

minimum requirements of all the nutrients''.

t]mj-Im-lmcw

ico-c-\n¿Ωm-W-Øn\pw ico-c-I-e-I-fpsS icn-bmb hf¿®bv°pw th≠n Blm-c-]-Zm¿∞-

I-fn-e-S-ßn-bn-cn-°p∂ Bh-i-y-amb LS-I-ß-sf-bmWv t]mj-I-߃ F∂v (Nutrients)]d-

bp-∂Xv.

a\p-j-y¿°v ]h¿Øn-°m-\p≈ Du¿÷w e`n-°p-∂Xv Blm-c-Øn¬ \n∂m-Wv. Blm-c-

Øn-ep≈ t]mj-I-aq-e-y-߃ c‡-Øn¬ ]th-io-°p-Ibpw c‡-Øn-eqsS Ah ico-c-Øns‚

hnhn[ `mK-ß-fn¬ FØp-Ibpw sNøp-∂p. ico-c-Øns‚ Poh-[¿Ω-]-c-amb ]h¿Ø-\-ß-

fpsS Iao-I-c-W-Øn\v Nne `£W km[-\-߃ Bh-i-y-am-Wv. Pew, eh-W-߃, Poh-I-

߃ F∂n-h-bmWv Cu Bh-i-y-߃ \nd-th-‰p-∂-Xv. \mw Ign-°p∂ `£-W-km-[-\-ß-

fn¬ AS-ßn-bn-cn-°p∂ t]mj-I-aq-e-y-ß-sf-bm-Wv -£-W -aq-e-y-߃ F∂v ]d-bp-∂-Xv. t]mj-

Im-lmcw Hcp hy-‡n-bpsS kºq¿Æm-tcm-Kyw ImØp-kq-£n-°p-∂-Xn\v hfsc AX-ym-h-

iy-am-Wv. Ip´n-I-fnse t]mj-Im-lm-c-°p-dhv Btcm-KysØ _m[n-°p-∂p. hn‰m-an-\p-I-fp-

sSbpw Ccp-ºns‚bpw Ipdhv Kpcp-X-c-amb Btcm-Ky ]iv\-߃ D≠m-°p-∂p. F√m Blm-

c-]-Zm¿∞-Ønepw F√m-Xcw t]mj-I-ßfpw AS-ßn-bn-´n-√m-Ø-Xn-\m¬ ]e-X-c-Øn-ep≈

`£-W-km-[-\-߃ \mw Ign-t°-≠n-bn-cn-°p∂p.

[m\-y-߃, amk-y߃, sImgp-∏pIƒ, Poh-I-߃, [mXp-e-h-W-߃ Pew F∂n-h-bmWv

Blm-c-Øn¬ AS-ßn-bn-cn-°p∂ t]mjI LS-I-߃

[m\-y-I߃

Du¿÷w \¬Ip∂ hkvXp-°-fn¬ G‰hpw ][m-\-s∏-´-XmWv [m\-yI-߃. Im¿_¨,

sslU-P≥, HmIvkn-P≥ F∂o aqe-I-߃ tN¿∂p≈ kwbp-‡-ß-fmWv Ch. hnhn[

kµ¿`-ß-fn¬ Bh-i-y-amb Du¿÷Øns‚ Afhv hy-X-ym-k-s∏-´n-cn-°p-∂p. Bh-i-y-Øn-e-

[nIw hcp∂ [m\-yI߃ taZ-kmbn ico-c-Øn¬ kw`-cn-°p-∂p. A∂-Phpw (starch) ]©-

12

km-cbpw (sugar) F∂o c≠v cq]-Øn¬ [m\-y-I߃ ico-c-Øn¬ kw`-cn-°p-∂p. [m\-yI-

ß-fn-epw, Ing-ßp-I-fnepw A∂Pw [mcmfw D≠v. a[pc Ing-ßnepw Icn-ºnepw ]©-km-c-

bp-≠v.

amwk-y-߃

icoc\n¿Ωn-Xnbpw hf¿®-bp-amWv amwk-y-Øns‚ apJ-y-[¿Ωw. ss\S-P≥, Im¿_¨,

sslU-P≥, HmIvkn-P≥ F∂o aqe-I-߃ tN¿∂p-≠m-Ip∂ kwbp-‡-amWv amwk-y-߃.

ico-c-I-e-I-fpsS \n¿Ωn-Xnbv°v amwky߃ Bh-i-y-am-Wv. Blm-c-Øn¬ amwkyw Ipd-

™m¬ ico-c-Øns‚ hf¿®bv°v XI-cm-dp-≠m-Ipw. amwk-y-߃ A[nIw Ign-°p-∂Xpw

tZmj-am-Wv. ]mev, a’-yw, ap´, amwk-w, ]b-dv, ISe F∂o Blm-c-]-Ym¿∞-ß-fn¬ amwkyw

[mc-f-ap-≠v.

sImgp-∏p-Iƒ

ico-c-tIm-i-ß-fpsS `nØn-bpsS \n¿Ωm-W-Øn\pw, ico-c-Øn\v tcmK-]-Xn-tcm-[-tijn

ssIh-cn-°p-∂-Xn\w sImgp-∏p-Iƒ Bh-i-y-am-Wv. shÆ, s\øv, a’yw, amwkw, kky

FÆ-Iƒ F∂n-h-bn¬ \n∂pw sImgp-∏p-Iƒ e`n-°p-∂p.

PohI߃

ico-c-Øns‚ icn-bmb hf¿®bv°pw Btcm-K-y-Øn\pw AX-ym-h-i-y-amb `£-W-aq-e-I-ß-

fmWv Poh-I-߃. ico-c-Ønse Poh-[¿Ω-]-c-amb ]cn-Wm-a-߃s°√mw CXv AX-ym-h-

iy-am-Wv. Poh-I-ß-fpsS A`mhwaqew ]e-tcm-K-ßfpw D≠m-Ip-∂p. hn‰m-an≥, F, _n, kn,

Un, C F∂n-h-bmWv Poh-I-ß-fn¬ G‰hpw ][m-\-s∏-´-Xmbn IW-°m-°n-bn-´p-≈-Xv.

[mXp-e-h-W-߃

ico-c--I-e-I-fpsS \n¿Ωn-Xn-°pw- A-h-bpsS icn-bmb ]h¿Ø-\-Øn\pw [mXp-e-h-W-߃

Bh-i-y-am-Wv. Poh-[¿Ω-]-c-amb icoc ]h¿Ø-\-߃ Iao-I-cn-°m≥ [mXp-e-h-W-߃

hfsc AX-ym-h-i-y-am-Wv. tkmUn-bw, s]m´m-j-yw, Im’-yw, Ccp-ºv, a·o-j-yw, am≥K-\o-kv,

t^mkv^-d-kv, t¢mdn≥, Atbm-Un≥ F∂n-h-bmWv ico-c-Øn\v AX-ym-¥m-t]-£n-X-amb

[mXp-e-h-W-߃.

Pew

icocØn\v G‰hpw AX-ym-h-i-y-amb H∂mWv Pew. ico-c-I-e-I-fn¬ Fgp-]Xp iX-am\w

apX¬ sXmÆpdp iX-am\w hsc Pe-ap-≠m-Ipw. c‡-Øns‚ Zmh-Im-h-ÿ-bv°pw, KŸn-

I-fn¬ ck-߃ D≠m-°p-∂-Xn-\pw, Blm-c-km-[-\-߃ Zln-°p-∂-Xn\pw Pew Bh-i-y-

am-Wv. an°-hmdpw F√m Blm-c-]-Zm¿∞-ß-fnepw Pemw-i-ap-≠m-bn-cn-°pw. Bh-i-y-Øn\v

ip≤-Pew IpSn-°p-∂Xv Btcm-K-y-Øn\v \√-Xm-Wv.

2.3 Pohn-X-coXn Pohn-X-ssi-eotcm-K-߃

Pohn-X-co-Xn-bnepw `£-W-io-e-ß-fnepw h∂ A\m-tcm-Ky-I-c-amb am‰-߃ \nXy-Po-hn-X-

Øn¬ D≠m-°p∂ Btcm-Ky-]-iv\-ßfmWv PohnX-ssi-eotcm-K-߃. Btcm-Ky-Øn\v lm\n-

I-c-am-Ip∂ Ht´sd Pohn-X-km-lm-N-cy-ß-fmWv \ne-hnep-≈-Xv.

Pohn-X-ssi-en-bn¬ h∂ am‰-߃ ][m-\-ambpw aq∂p Imcy-ß-fn-em-Wv.

13

$ Blm-c-]-Zm¿∞-ß-fnepw Blm-c-co-Xn-bnepw h∂ am‰-߃

$ hymbm-a-an-√mbva

$ IqsS-°qsS D≠m-Ip∂ am\-knI kwL¿j߃

FÆ-bn¬ hdp-ØXpw s]mcn-®Xpw IqSmsX kwkvI-cn-®Xpw Sn∂p-I-fnepw Ip∏n-Ifpw \nd-

®n-´p≈ IrXna `£y-h-kvXp-°ƒ F∂nh an°-t∏mgpw `£n-°p-∂Xpw cpNn°pw aW-

Øn\pw a[p-c-Øn\pw th≠n cmk-]-Zm¿∞-߃ tN¿Ø `£y-h-kvXp-°ƒ, Hcn-°¬ D]-

tbm-Kn® FÆ-bn¬Xs∂ ho≠pw ]mNIw sNbvsX-Sp-°p∂ -£-W-]-Zm¿∞-߃, mÃv p-

Up-Iƒ, IrXn-a-]m-\o-b-߃ F∂nh D]-tbm-Kn-°p-∂Xpw Pohn-X-ssi-eotcm-K-ß-fmb

lrtZm-Kw, ]ta-lw, s]mÆ-ØSn F∂n-hbv°v Imc-W-am-Ip-∂p.

C∂sØ an° Pohn-X-ssieo tcmK-߃°pw ImcWw hymbm-a-an-√m-bv-a-bm-Wv. CXp hy‡n-

I-fn¬ ico-c- mcw h¿≤n-∏n-°p-∂-Xn\pw ItaW Aan-X-h-Æ-Øn\pw Imc-W-am-Ip-∂p. Imbn-

Im-≤zm\w hcp∂ tPmen-Iƒ C∂p hfsc Ipd-hmWv. hfsc \nkm-c-amb Imcy-߃°p-

t]mepw b¥-kw-hn-[m-\-ßsf Bi-bn-°p-∂p. Sn.hn, Iwºyq-´¿ F∂n-hbpsS apºn¬

IqSp-X¬ kabw sNe-hn-Sp-∂p. Ch-sb√mw hymbm-a-an-√m-bvabv°v Imc-W-am-Ip-∂p. \S-s∂-

Øm-hp∂ sNdnb Zqc-Øn-\p-t]mepw hml-\-ßsf Bibn°p-∂Xpw Ae-k-amb PohnXw

\bn-°p-∂Xpw ]iv\-Øns‚ Kuchw h¿≤n-∏n-°p-∂p. \ΩpsS icocw cq]-Iev\ sNbvXn-

´p-≈Xv F√m-Xcw Imbn-I-]-h¿Ø-\-ßfpw sNøm≥ Ign-bp∂ hn[-Øn-em-Wv. Btcm-Ky-I-

c-amb PohnX coXnbv°v CXv ]tbm-P-\-s∏-Sp-tØ-≠-Xm-Wv. amdnb Pohn-X-km-l-N-cy-Øn¬

Ht´sd ]iv\-ßsf t\cn-tS-≠n-h-cp-∂-Xn\m¬ am\-knI kwL¿j-ßfpw Pohn-X-ssi-eo-

tcm-K-߃°v Imc-W-am-Ip-∂p.

hymbmaw sIm≠p≈ ]tbm-P-\-߃ \nc-h-[n-bmWv AXn¬ G‰hpw ][m\w hymbmaw

ico-csØ IqSp-X¬ ]h¿Ø\k÷-am-°p-∂p. ico-c-Ønse F√m Ah-b-h-߃°pw KŸn-

Iƒ°pw tIm-i-߃°pw icn-bmb ]h¿Ø-\-Øn\v t]mjI-߃ IqSmsX hymbm-ahpw

Bh-iy-am-Wv.

lrtZmKw

hymbm-a-an-√mØ Ae-k-amb Pohn-X-coXn lrtZm-K-Øn\v Imc-W-am-Ip-∂p. hymbm-a-Øns‚

A`mhw G‰hpw IqSp-X¬ tZmjw sNøp-∂Xv lrZ-b-t]-in-Iƒ°mWv hymbmaw sNøp-

tºmƒ Imen-sebpw a‰pw t]in-Iƒ IqSp-X¬ ]h¿Øn-°p-∂-Xp-sIm≠v lrZbw IqSp-X¬

thK-Øn¬ c‡w ]ºp-sN-tø≠n hcp-∂p. AXn-\p-th≠n lrZ-b-t]-in-Iƒ IqSp-X¬

\∂mbn kt¶m-Nn-°p-Ibpw sNøp-∂p.

kpZr-V-amb lrZb t]in-I-fp-s≠-¶n¬ IqSp-X¬ c‡w Bh-iy-am-bn hcp∂ kµ¿`-ß-

fn¬ (\S-°ptºmƒ, HmSp-tºmƒ) lrZ-b-Øn\v IqSp-X¬ thK-Øn¬ c‡w ]ºp-sN-ømsX

IqSp-X¬ i‡-ambn ]ºvsN-øm≥ km[n-°p-∂p. kpZr-V-amb lrZ-b-t]-in-I-fp≈ Hcmƒ°v

InX∏v A\p-`-h-s∏-Sp-I-bn-√. Abm-fpsS lr-Z-bhpw izmk-tIm-i-ßfpw kµ¿`-Øn-s\mØv

Db¿∂v ]h¿Øn-°m≥ k÷-am-bn-cn-°pw. ico-c-Øns‚ F√m `mK-tØ-bv°p-ap≈

c‡k©mcw hymbm-a-k-a-bØv IqSp∂p. lrZ-b-t]-in-Iƒ°v c‡w \¬Ip∂ sImtdm-

Wdn [a-\n-I-fn-te°pw IqSp-X¬ c‡w HmSn-sb-Øp-∂p. AXn¬ IqSn-bp≈ c‡-k-©mcw

kpK-a-am-°p-∂p. sImtdm-W-dn-[-a-\n-I-fn¬ sImgp∏v ASn™p IqSp∂ ]In-bsb XS--s∏-

Sp-Øp-Ibpw c‡w I´-]n-Sn®v tªm°v D≠m-hmsX kwc-£n-°p-Ibpw sNøp-∂p. CXv lrZ-

bm-LmX km[yX Ipd-bv°p-∂p.

14

hymbmaw c‡-Ønse \√ sImf-kvtSm-fmb F®v.-Un.-F¬-˛s‚ Afhv ]Øp-i-X-am\w

hsc Iq´p-∂p. F®v.Un.F¬ IqSn-bn-cp-∂m¬ lrZ-bm-Lm-X-km-[yX Ipd-bp-∂p. lrZ-bm-

LmXw h∂-h-cn¬ lrZ-b-Øns‚ ]h¿Ø-\-£-aX ssIh-cn-°p-∂-Xn\v hymbmaw \√-

XmWv.

Pohn-X-ssieotcmK-ß-fn¬ G‰hpw ][m-\-s∏´ H∂mWv lrtZm-Kw. lrtZm-K-Ønte°p

\bn-°p∂ LS-I-ßsf sNdnb ]mb-Øn¬ Xs∂ I≠p-]n-Sn®v Ahsb C√m-Xm-°m-

\p≈ \S-]-Sn-Iƒ kzoI-cn-°p-I-bmWv lrtZmKw hcm-Xncn°m-\p≈ G‰hpw \√ am¿Kw.

temIm-tcmKykwL-S\ \¬Ip∂ IW°p ]Imcw 2010 BIp-tºm-tg°pw temIsØ

lrtZm-Kn-I-fn¬ 60% C¥y-°m-cm-bn-cn-°pw. Iaw sX‰nb Pohn-X-ssi-en-bpw, A\m-tcm-Ky-

I-c-amb `£-W-coXn, hymbm-aØns‚ A`mhw ]pI-h-en F∂nh Ip´n-I-tfbpw, Iuam-c-

°m-tcbpw mhn-bn¬ lrtZm-Kn-I-fm°n am‰p-∂p. Bh-iy-Øn\p hymbmaw e`n-°mØ Ip´n-

Iƒ°v s]mÆ-ØSn D≠m-Im-\p≈ km[yX Cc-´n-bm-Wv. Cu s]mÆ-ØSn ]n∂oSv lrtZm-

K-Øn-te°p \bn-°p-∂p.

lrtZmKw hcm-Xn-cn-°p-∂-Xn\v i≤n-t°≠ Imcy-߃

$ ]®-°-dn-Ifpw ]g-h¿§-ßfpw [m\y-ßfpw \mcp-Ifpw kpe- -am-bp≈ Blm-c-coXn sXc-

s™-Sp-°-Ww.

$ AanX `£Ww Hgnhm-°pI

$ D∏v, ]©-km-c, a[p-c-]-e-lm-c-߃, ^mÃv^p-Uv, IrXna-]m-\o-b-߃ Ch-bpsS D]-

tbmKw Ipd-bv°p-I.

$ kao-Ir-Xm-lmcw ioe-am-°pI

$ hymbm-a-ß-fnepw Ifn-I-fnepw ]s¶-Sp-°m≥ Ip´n-Isf t]m’m-ln-∏n-°p-I.

$ ]pI-bne Dev]-∂-ß-epsS tZmj-h-i-ßsf∏‰n t_m[-h-Xv°-cWw \S-ØpI

]talw

Blm-c-Øn-ep≈ A∂Pw D]-tbm-Kn®v ico-c-Øn¬ Du¿÷w \n¿Ωn®p-]-tbm-Kn-°p-∂-

Xn\v C≥kp-en≥ F∂ tlm¿tam¨ AXym-h-iy-am-Wv. CXv ico-c-Ønse ]m≥In-bmkv

KŸn-bn¬ Dev]m-Zn-∏n-°-s∏-Sp∂ Cu tlm¿tam-Wns‚ Dev]m-Z\w Ipd-bp-I-tbm, ]h¿Ø\w

icn-bmw-hÆw \S-°m-Xn-cn-°p-Itbm sNbvXm¬ D≠m-Ip∂ tcmK-amWv ]ta-lw. CXp-

aqew c‡-Ønse •qt°m-kns‚ Af-hp- IqSp-Ibpw ]talØn\p Imc-W-am-IpIbpw

sNøp∂p.

]talw hcm-Xn-cn-°p-∂-Xn\v i≤n-t°≠ Imcy-߃

$ \nXyhpw hymbm-a-ß-fn¬ G¿s∏SpI

$ sImgp∏-S-ßnb Blm-c-]-Zm¿∞-߃ Hgn-hm-°pI

$ a[p-c-]-e-lm-c-ßfpw IrXna ]m\o-b-ßfpw Hgnhm-°pI

$ Bdp amk-Øn-sem-cn-°¬ c‡-Ønse •qt°m-kns‚ Afhv ]cn-tim-[n-°pI

$ \mcv [mcm-f-ap≈ ]g-߃ ]®-°-dn-Iƒ, Ce-°-dn-Iƒ, [m\y-߃ F∂nh \nXyhpw

Blm-c-Øn¬ Dƒs∏-Sp-Øp-I.

$ aZy-]m-\w, ]pI-hen F∂nh ]q¿Æ-ambpw Hgnhm°pI

15

$ am\-knI kΩ¿±w ]c-am-h[n Ipd-bv°pI

]tal tcmK-Nn-In-’-bn¬ `£-W-I-ao-I-cWw Ign-™m¬ G‰hpw IqSp-X¬ ]mapJyw

hymbm-a-Øn-\m-Wv. IrXy-ambn hymbmaw sNbvXm¬ C≥kp-en-s‚bpw Kpfn-I-I-fp-sSbpw

Afhv Ipd-bv°m\pw Nne-t∏mƒ ]cn-]q¿Æ-ambn Ah \n¿Øm\pw km[n-°p∂p.

s]mÆ-ØSn

B[p-\nI Ime-L´Ønse AXoh Kuc-h-amb BtcmKy ]iv\-amWv Aan-X-h-Æw As√-

¶n¬ Zp¿ta-Zv. CXv Blm-c-kw-_-‘-amb A-kp-J-am-sW-¶nepw h¿j-߃ Ign-bp-t¥mdpw

ico-c-Øn¬ H´\h[n Btcm-Ky-]-iv\-߃ D≠m-°p-∂p. Cu tcmKsØ hymbmaw sIm≠v

]Xn-tcm-[n-°m\pw \nb-¥n-°m\pw km[n-°pw.

Aan-X-h-Æ-sa-∂m¬ ico-c-Øn¬ AanX sImgp∏v F∂m-Wv. as‰mcp coXn-bn¬ ]d-™m¬

Hcm-fpsS s]m°-Øn\pw ]mb-Øn\pw A\p-k-cn-®p≈ km[m-cW Xq°-Øn¬ \n∂v 20

iX-am\w A[nIw Xq°-ap-s≠-¶n¬ Abmƒ°v Aan-X-hÆw (Zp¿ta-Z-v) Ds≠∂v ]d-

bmw. imkvXo-b-ambn Aan-X-`mcw IW-°m-°p-∂-Xn\v Dt]m-b-Kn-°p∂ t^m¿ap-e-bmWv

t_mUn amkv C≥UIvkv (_n.Fw.sF). Xq°hpw Db-chpw XΩn-ep≈ A\p-]m-X-amWv

_n.Fw.-sF. Intem-Km-an-ep≈ Xq°sØ Db-c-Øns‚ (ao‰¿) h¿Kw sIm≠vv lcn®p

In´p∂ kwJybmWv _n.Fw.sF.

BMI Table

Below - 18.5 - Under weight

18.6 - 24.9 (Normal weight)

25 to 29.9 (Over wight)

30 and above - s]mÆ-ØSn (obesity)

Aan-X-h-Æ-Øns‚ G‰hpw ][m-\-Im-cWw C∂sØ hymbm-a-an-√mØ Pohn-X-co-Xn-bm-

Wv. Xq°w Ipd-bv°pI amX-a√ hymbmaw sIm≠p≈ ]tbm-P-\w. Aan-X-hÆw sIm≠p-

≠m-Ip∂ a‰v Zqjy-߃s°-Xnsc ]h¿Øn-°p-∂-p. ]ta-lw. Aan-X c‡kΩ¿±w, sImf-

kvtSmƒ F∂nhsb \nb-¥n-°p-∂p. c‡-k-©m-cw Iq´pIbpw [a-\o-tcmKw Ipd-bv°p-

Ibpw sNøp∂p. Xq°w Ipd-bv°m\pw Aan-X-h-Æw \nb-¥n-°m\pw Fbvtdm-_nIv hymbm-

a-ß-fmWv \√-Xv. hymbmaw XpS-ßn-bm¬ DSs\ Xq°w Ipd-s™∂p hcn-√. Hcp Intem

Xq°w Ipd-b-W-sa-¶n¬ G‰hpw Ipd-™Xv Znh-kw AcaWn-°q¿ h®v 30 ˛ 40 Znh-k-sa-

¶nepw hymbaw sNø-Ww.

Xq°w Intem-Km-an¬

(Dbcw ao‰-dn¬)2

95

2.75

BMI =

DZm-l-cWw : Xq°w = 95 IntemKmw

Dbcw = 165 sk.ao = 1.65 ao‰¿

= 1.65 x 1.65 = 2.75

BMI = = 35

16

bqWn‰v 3

imco-cnI £aX Ip´n-I-fn¬

3.1 ASn-ÿm-\-Im-bn-I-£-aX (Basic Physical Fitness)

Imbn-I-£-aX ˛ \n¿∆-N\w

""ImbnI ]h¿Ø\w \n¿∆-ln-°p-∂-Xn-\p≈ Ign-hp-ambn _‘-s∏ v Bfp-Iƒ°p≈ As√-

¶n¬ AXn-\mbn Ah¿ B¿÷n-°p∂ Hcp Iq´w hntij KpW-߃.'' (bp.Fkv. Un∏m¿´p-

sa‚ v Hm^v sl¬Øv B‚ v lyq-a≥ sk¿∆okv 1996)

AIm-e-Øn-ep-≈ -B-tcm-Ky]iv\-߃ Ipd-™pw GXpXcw ImbnI ]h¿Ø-\-ß-fn-te¿s∏-

Sm\pap≈ IcpØp ssIs°m≠pw D≈ Hcp t£am-h-ÿ-bmWv Imbn-I-£-aX''

(luen B‚ v ^m¶vkv 1997)

Physical fitness is "the ability to carryout daily task with vigour and alert-ness without undue fatigue and having ample energy to meet emergen-

cies".

ssZ\wZn\ ]h¿Ø\߃ Du¿÷-k-z-e-X-tbm-Sp-IqSn Imc-y-£-a-ambn \n¿∆-ln-°p-∂-Xn\pw

Pohn-Ønse AX-ym-h-iy kµ¿`-ß-fn¬ Bh-i-y-ambn hcp∂ AXn-I-]-h¿Ø-\-ß-fn¬

G¿s∏-Sm-\p≈ Du¿÷w Ah-ti-jn-°p-Ibpw sNøp∂ Ah-ÿ-bmWv Imbn-I-£-aX

(Physical fitness)

Imbn-I-£-aX F∂Xv Hcp t£am-h-ÿ-bmW.v \nX-y-Po-hn-X-Ønse ImbnI ]h¿Ø-\-

߃ Bbm-k-c-ln-X-ambn sNøm≥ CXv hy-‡n-Isf ]m]vX-cm-°p-∂p. Hmtcm hy-‡nbpw

G¿s∏-Sp∂ sXmgn-en\v Bh-i-y-amb ImbnI£a-X-bn¬ sshhn-[-y-ß-fp-≠v. DZm-l-c-W-

Øn\v Hcp-A-[-ym-]-I\v Bh-i-y-amb Imbn-I-ti-jn-b√ t]m¿´¿ (`mcw Npa-°p-∂-bmƒ)°v

th≠-Xv. CØ-c-Øn¬ Htcm hy-‡n-I-fp-sSbpw sXmgn-en\v Bh-i-y-amb Imbn-I-£-aX

tXmXv hy-X-y-ÿ-am-bn-cn-°pw. Imbn-I-£-aX c≠p Xc-Øn-ep-≠v.

(a) Btcm-K-y-kw-_-‘-amb Imbn-I-£-aX (Health related Physical fitness)

(b) ]I-S\ kw_-‘-amb Imbn-I-£-aX ( Performance related Physical fitness)

(a) Btcm-K-y-kw-_--‘-amb Imbn-I-£-aXm LS-I-߃

$ lrZ-b-i-z-k\£aX (Cardio Respiratory Endurance)

$ t]in-_ew (Muscular strength)

$ t]in-ÿn-cX (Muscular Endurance)

$ ico-c-Øns‚ Abhv (Flexibility)

$ icoc kwcN\ (Body composition)

ta¬ hnh-cn® Imbn-I-£-a-X-bpsS LS-I-ß-sf√mw Btcm-K-y-hp-ambn t\cn´p _‘-s∏-´n-

cn-°p-∂-h-bmWv.

17

(b) ]I-S\ kw_-‘-amb Imbn-I-£-aX

ImbnIa’-c-ß-fn¬ ]I-S\w sa®-s∏-Sp-Øn\v Bh-i-y-amb LS-I-ß-fmWv Npdp-N-dp°v

(Agility) kw¥p-e\w (Balance) GtIm-]\w (Co-ordinative ability), IcpØv (Power)

thKX (Speed) F∂n-h.

lrZ-b-i-z-k\£aX (Cardio Respiratory Endurance)

IqSp-X¬ kabw \o≠p \n¬°p∂ ImbnI ]h¿Ø-\-ß-fn¬ HmIvkn-P≥ e`-y-am-°p-∂-

Xn\v lrZ-b-Øns‚bpw izm-k-tIm-i-Øns‚bpw Ign-hmWv lrZ-bi-z-k-\-£-a-X.

Abhv (Flexibility)

k‘n-I-fnse Ne\kzm-X-¥-y-Øns‚ tXmXmWv Btcm-Ky kw_-‘n-bmb ImbnI£a--X-

bnse Hcp LS-I-amb Abhv kqNn-∏n-°p-∂-Xv. IqSmsX k‘n-Iƒ°v thZ-\tbm Akz-

ÿ-Xtbm C√msX \√ Ne\ kzm-X-¥yw D≈Xpw Ab-hp-I-fpsS ]tX-y-I-X-bm-Wv.

t]in-_ew (Muscular Strength)

t]in-I-fpsS IcpØp ]I-Sn-∏n-°m-\p≈ Ign-hp-ambn _‘s∏´ ImbnI £a-X-bpsS LS-

I-amWv t]in-_-ew.

t]in-ÿncX (Muscular Endurance)

£oWn-°msX XpS¿®-bmbn ]I-S\w \S-Øp-hm-\p≈ t]in-I-fpsS Ign-hmWv t]in-ÿn-

c-X.

icoc kwc-N\ (Body Composition)

B\p-]m-Xn-I-amb Af-hn¬ t]in, sImgp∏v, Aÿn a‰p ][m\ `mK-߃ F∂nhbpambn

_‘-s∏-´-XmWv Btcm-Ky kw_-‘n-bmb ImbnI £a-X-bpsS Cu LS-Iw.

3.2 Btcm-Ky kw_‘-amb ImbnI£aXm]cn-tim-[\ (Health related Physical

Fitness Test - HRPFT)

icn-bmb Btcm-Kyw F√m ]mb-Øn¬s∏-´-h¿°pw Bh-i-y-am-b-Xn-\m¬ Btcm-K-y-kw-_-

‘n-bmb Imbn-I-£-aX kab_‘n-X-ambn ]cn-tim-[n-t°-≠Xv AX-ym-h-i-y-am-Wv. ]h¿Ø-

\-\n-c-X-amb Hcp PohnXssienbv°v ]m[m-\yw sImSp-°p-∂-Xn-\mWv Cu ]cn-tim-[-\.

CØcw ]cn-tim-[-\-I-fn-eqsS ico-c-Ønse sImgp∏ns‚ km∂n-≤yw lrZ-b-i-z-k\ ]h¿Ø-

\-߃, t]io-_ew, t]io-ÿn-cX, ico-c-Øns‚ Abhv F∂nh hne-bn-cp-Øp-∂-Xn\pw

XpS¿∂v ImbnI ]h¿Ø-\-ß-fn-eqsS bYm-k-abw Btcm-K-y-kw-_-‘-amb Imbn-I-£-

aX Dd-∏p-h-cp-Øp-Ibpw sNømw. Btcm-K-y-kw-_-‘n-bmbn Imbn-I-£-aX LS-I-ß-fpsS

]cn-tim-[-\-bmWv Btcm-K-y-kw-_-‘-amb Imbn-I-£-aX ]cn-tim-[\ (Health related

Physical Fitness Test - HRPFT)

lrZb iz-k\£aXm ]cn-tim-[\ (Cardio Respiratory Endurances Test)

lrZ-b-Øns‚bpw iz-k-tIm-i-Øns‚bpw £a-X-bpsS tXmX-dn-bm≥ ]co-£-W-im-e-bn¬

\S-Øp∂ sSÃv (Laboratary Test) BWv VO2 Max kvss]tdm-ao-‰¿ D]-tbm-Kn-®mWv CXv

]cn-tim-[n-°p-∂-Xv. Hcp hy-‡n-bpsS izm-k-tIm-i-Øns‚bpw lrZ-b-Øns‚bpw IcpØv

(Vital capasity) BWv VO2 Max.

18

]¥≠p an\n´v Hm´w, Hcp ssa¬-Hm-´w, Zo¿L-Zqcw \S-Øw, ssk°n¬ khm-cn,- sSUvan¬

]h¿Øn-∏n-°¬ F∂nh ^o¬Unse (ground) ]cn-tim-[\m sSÃp-I-fm-Wv.

lrZ-b-i-z-k\£a-X-sa-®-s∏-Sp-Øp-∂-Xn-\p≈ ImbnI ]h-¿Ø-\-߃:

$ Zo¿L-Zqc\S-Øw/Hm´w

$ ssk°nƒ khmcn

$ XpS¿®-bmb \o¥¬

$ kvIn∏nwKv

$ Fbvtdm-_nIvkv

$ sSUvan¬ hym-b-a-߃

$ XpS¿®-bmb sÃ∏nwKv (]Sn-Iƒ Ib-dp-∂Xpw Cd-ßp-∂-Xpw)

t]in_e]cn-tim-[\ (Muscular strength Test)

t]in-_ew hne-bn-cp-Øp-∂-Xn-\mbn ico-c-Ønse Hmtcm t]in Kq∏ns‚bpw _ew ]cn-

tim-[n-°-Ww. ]cn-tim-[-\bv°v hnt[-b-am-Ip∂ \n›nXw t]io-Kq-∏n\v Hcp XhW FX-

tØmfw ]Xn-tcm-[sØ AXn-Po-hn°mw F∂mWv ]cn-tim-[n-°p-∂-Xv. Hcp Xh-W-bmWv

sSÃns‚ Bh¿Ø\w IRM (One Repetition Maximum) t]in-_e ]cn-tim-[\ ]co-£-

W-im-e-bn-sebpw ^o¬Un-sebpw H∂p t]mse-Xs∂bmWv. ]Xntcm[b¥w (resistance

machine) D]-tbm-Kn-®mWv Cu ]cn-tim-[\ \S-Øp-∂-Xv.

t]io-_ew sa®-s∏-Sp-Øp-∂-Xn\v Resistance training (]Xn-tcm[w D]-tbm-Kn-®p≈ ]cn-

io-e-\w) \√ Hcp D]m-[n-bm-Wv. Weight training (training with weight) DZm-l-cWw

Dumbells, weight plates etc. Body weight training (using one's own body and others

body weight) XpS-ßnb ImbnI ]h¿Ø-\-߃ t]io-_ew h¿≤n-∏n-°p-∂-Xn\pw \ne-

\n¿Øp-∂-Xn\pw klm-bn-°p-∂p.

t]in-ÿncXm]cn-tim-[\ (Muscular Endurance Test)

t]io-_ew t]mse \n›nX kz-`mhw ]I-Sn-∏n-°p∂ LS-I-amWv t]in-ÿn-c-X. CXns‚

hne-bn-cp-Ø-en\v ico-c-Ønse ][m\ t]in-Kq-∏p-I-fpsS ]cn-tim-[\ Bh-i-y-am-bn-hcpw.

]co-£-W-im-e-bn-sebpw ^o¬Un-sebpw t]io-ÿn-cXm ]cn-tim-[-\-Iƒ H∂p-t]m-se-

bm-Wv. ]cn-tim-[-\bv°v hnt[-b-am-Ip∂ \n›n-X-t]-io-Kq-∏n\v FX-X-hW ]I-S\w

Bh¿Øn-°m≥ km[n°pw F∂-XmWv Cu ]cn-tim-[-\. DZm-l-c-W-ambn FX ]mh-iyw

\n›n-X-`mcw Db¿Øn, FX ]pjv-A∏vkv/kn‰v-A∏vkv (kz¥w ico-c-`mcw D]-tbm-Kn®p

sNøp∂ hym-b-ap-a-d) sNøm≥ km[n®p XpS-ßn-b-co-Xn-bn¬ t]in-ÿn-cX ]cn-tim-[n°mw.

t]io-ÿn-cX sa®-s∏-Sp-Øp-∂-Xn-\p≈ Imbn-I-]-h-¿-Ø-\߃

(a) Weight training

(b) Partner training

(c) Body weight training etc.

19

ico-c-kw-c-N\]cn-tim-[\ (Body Composition Test)

ico-c-]n-fi-kq-NnI (Body Mass Index) ASn-ÿm-\-am-°n-bmWv hy-‡n-I-fpsS ico-c-kw-c-

N\]cn-tim-[\ (Body Composistion Test) \S-Øp-∂-Xv. Btcm-K-y-kw-_-‘-amb Imbn-I-

£-aXm ]cn-tim--[-\-I-fn¬ ]I-S-\sØ ASn-ÿm-\-am-°n-b√ ico-c-kw-c-N-\-bpsS

]cn-tim-[m\.

BMI IW-°m-°p-∂Xv hy-‡n-I-fpsS Dbcw `mcw F∂nh ASn-ÿm-\-am-°n-bm-Wv. kvIn≥

t^mƒUv Imen-t]¿kv (Skinfold calipers) F∂ D]-I-cWw D]-tbm-Kn-®p-sIm≠pw ico-c-

kw-c-N\ ]cn-tim-[n-°m-hp-∂-Xm-Wv.

\√ coXn-bn¬ ico-c-kw-c-N\ \ne-\n¿Øp∂Xn\pw sa®-s∏-Sp-∂-Xn-\p-ambn \√ Hcp Pohn-

X-ssien A\p-h¿Øn-t°-≠-Xp-≠v. Btcm-K-y-Ic-amb Pohn-X-ssien ssIh-cn-°p-∂-Xn\pw

\ne-\n¿Øp-∂-Xn-\pw. Pohn-X-ssi-en-tcm-K-߃ F∂ bqWn-‰n¬ (2.3) hni-Z-am-°n-bn-´p-≠v.

20

bqWn‰v 4

]Y-a-ip-iq-jbpw kpc£mhnZ-ym-`-ym-khpw

]kn≤ P¿a≥ tUmIvS-dmb Fkvam¿°v BWv ]Y-a-ip-iq-j-bpsS D]-⁄m-Xm-hv. s]s´∂v

tcmK-_m-[n-X-\mb Hcmƒt°m A]-ISw kw`-hn® hy-‡nt°m icn-bmb NnIn’ e`n-

°m≥ Ime-Xm-akw hcp-tºmƒ tcmKw aq¿On-°m-Xn-cn-°m\pw Poh≥ c£n-°m-\p-ambn

Xm¬°m-en-I-ambn sNøp∂ ]cn-N-c-W-sØ-bmWv ]Y-a-ip-iqj F∂p ]d-bp-∂Xv.

Hcp A]-ISw kw`-hn-®m¬ BZ-y-ambn kw`-h-ÿ-e-sØ-Øp∂-bmƒ \n¿h-ln-°p∂ ]mY-

anI I¿Ø-h-y-ß-sf-bmWv "]Y-a-ip-iqj' F∂-Xp-sIm≠v Dt±-in-°p-∂-Xv. ]Y-a-ip-iqj

F∂m¬ NnIn-’-b√ A]-I-S-Øn¬s]´-bmsf Bip-]-Xn-bntem tUmIvS-dp-sS-b-Sp-°tem

FØn-°p-∂-Xn-\n-S-bn-ep≈ ka-bØv sNøp∂ ipiq-j-bm-Wn-Xv. ]Y-a-ip-iqj B¿°pw

sNøm-hp∂ H∂m-Wv. a‰p-≈-hsc klm-bn-°m≥ k∂-≤-X-bp≈ GXp hy-‡n°pw Hcp

]Y-a--ip-iq-j-I-\m-Imw. ]Y-a-ip-iqj \¬Ip∂ hy-‡n°v hnhn[ A]-I-S-L-´ßfn¬

AX-ym-h-iyw sNtø≠ Imc-y-ß-sf-°p-dn®v Adn-hp-≠m-bn-cn-°p-∂Xv DNn-X-am-Wv. sX‰mb

Hcp ]Y-a-ip-iqj KpW-tØ-°ƒ Gsd tZmj-am-Wp-≠m-°pI F∂-dn-bp-I.

]Y-a-ip-iqj \n¿h-N\w

A]-I-S-Ønt\m s]s´∂v kw`-hn-°p∂ tcmK-߃t°m hnt[-b-am-Ip∂ hy-‡n°v sshZy-

k-lmbw e`n-°p-∂-Xn-\p-ap-ºmbn \¬Ip∂ ASn-b-¥n-c-]-cn-N-c-W-amWv ]Y-a-ip-iq-j.

$ ]Y-a-ip-iq-j-bpsS ASnÿm\-X-X-z-߃

1. ]Y-a-ip-iq-j-I≥ ]Y-a-ip-iq-j-bpsS ap≥K-W\ Xocp-am-\n-°-Ww.

2. A]-I-S-Øn¬s]´ hy-‡nsb kpc-£n-X-ÿm-\-tØbv°v am‰Ww.

3. ]Y-a-ip-iq-j-I≥ kz¥w kpc£ Dd-∏p-h-cp-Ø-Ww.

4. ]Y-a-ip-iq-j-I≥ tUmIvS¿°v ]I-c-a-√.

5. ]oUn-X\v Bfl-hnizmkw \¬Ip-∂-X-c-Øn-ep≈ ]h¿Ø-\-߃ \¬tI-≠-Xm-Wv.

6. iz-k\w \ne-®n-´ps≠¶n¬ InXn-a-i-zm-tkm-—zmkw \¬I-Ww.

7. c‡-kmhw XS-bWw.

8. ip≤-hmbp A\n-hm-c-y-am-b-Xn-\m¬ ]oUn-X-\p-Np‰pw IqSn \n¬°p-∂Xv Hgn-hm-°Ww.

9. ASn-b-¥nc sshZ-y-k-lmbw e`-y-am-°-Ww.

]Y-a-ip-iq-j-Is‚ Npa-X-e-Iƒ

1. A]-I-S-Øns‚ kml-N-cyw, kz-`mhw, sshZ-y-k-lm-b-Øn-\p≈ kuI-c-y-߃ Ch-sb-

°p-dn®v s]s´∂v At\-z-jn-°p-I.

2. sshZ-y-k-lm-bw -e`-yamIp-∂-Xp-hsc ]Y-a-ip-iqj XpS-c-Ww.

3. hnZKv[ ipiq-j-bv°mbn FXbpw thKw tcmKnsb Biq-]-Xn-bn¬ FØn-°m≥

th≠ kuI-c-y-߃ G¿s∏-Sp-Øp-I.

21

4. ]oUn-Xs‚ Bh-i-y-I-Xbpw ]m[m-\-y-hpw IW-°n-se-SpØv Ia-am-bn-´m-bn-cn-°Ww

ipiqj \¬tI-≠-Xv.

5. Bfl-kw-b-a-\-tØm-Sp-IqSn ]h¿Øn-°p-I.

6. IrXna izm-tkm-t—-zkw \¬tI≠ Ah-k-c-Øn¬ AXv \¬Ip-I.

7. c‡-]-hmlw \n¿Øp-I. apdn-hn¬ AWp-°ƒ ]th-in-°msX kq£n-°p-I.

8. Bfp-Iƒ Np‰pw IqSn-\n∂v shfn-®hpw Im‰pw XS-bm-Xn-cn-°m≥ i≤n-°pI.

9. tcmKnsb kpc-£n-X-amb ÿe-tØ°v km-¥z-\-s∏-Sp-Øp-Ibpw Bfl-hn-i-zmkw

]I¿∂p sImSp-°p-Ibpw sNøp-I.

10. tcmKnsb kpc-£n-X-amb ÿe-tØ°v am‰m≥ ian-°p-tºmƒ hfsc kmh-[m-\-

Ønepw kq£n-®p-am-bn-cn-°Ww tcmKnsb amt‰-≠-Xv.

11. A[n-I-ambn H∂p sNø-cp-Xv.

A]-I-S-ßfpw Ah-bpsS ]Y-a-ip-iq-jbpw

1. apdn-hp-Iƒ (Wounds)

ico-c-Øn¬ apdn-hp-I-fp-≠m-Ip-∂Xv ]e-Im-c-W-߃sIm-≠m-Wv. hnhn[Xcw D]-I-c-W-ß-

fm¬ kw`-hn-°p∂ apdn-hp-Ifpw hy-X-y-kvX-co-Xn-bn-em-bn-cn°pw. aq¿®-tb-dnb ]n®m-Øn-sIm-

≠p-≠m-Ip∂ apdnhp t]mse-bm-bn-cn-°n√ Ip∏n-®nt√m kqNntbm sIm≠p-≠m-Ip∂ apdnhv

GXp-Xcw apdn-hm-bmepw c‡w ]pd-tØ°v hcp-∂-tXm-sSm∏w tcmKm-Wp-°ƒ ico-c-Øn\

I-tØ°v ]th-in-°m\pw km[-y-X-bp≠v AXn-\m¬ CXv XS-bpI F∂-XmWv ][m\w

apdn-hp-Iƒ kw -hn-°p-tºmƒ \¬tI≠ ]Y-a-ipiqj

$ apdn-hp-ff `mKØv a¿±w sNep-Øn -c-‡-kmhw Ipd-bv°p-I.

$ Kpcp-X-c-amb apdn-hm-sW-¶n¬ t_m[-£bw kw`-hn°mw. AXn-\p-th≠ ap≥I-cp-X¬

ssIsIm-≈p-I.

$ apdn-hn-eqsS tcmKm-Wp-°ƒ ]th-in-°m-Xn-cn-°m≥ hrØn-bp≈ XpWn D]-tbm-Kn®v

apdnhv sI´p-I.

$ Bh-i-y-sa-¶n¬ sshZ-y-k-lmbw e`-y-am-°p-I.

apdn-hn¬ GsX-¶nepw Xc-Øn-ep≈ A\-y-]-Zm¿∞w Ib-dn-bn- p-t≠m-sb∂v i≤n-°pI AXv

ImWm-\m-bm¬ \o°w sNø-Ww. apdn-hn-\n-cp-h-ihpw Aa¿Øn-bmWv FSp-t°-≠-Xv. bmsXmcp

Imc-W-h-imepw apdn-hn¬ kv]¿in-°m≥ ]mSn-√. apdn-th-‰-`mKw lrZ-bsØ°mƒ Aev]w

Db¿Ønhbv°p∂Xn-\mbn Bh-i-y-sa-¶n¬ apdn-th-‰-bmsf Xd-bn¬ InSØmw. Cßs\

InS-Øp-tºmƒ Xe Aev]w XmgvØn h®v apdn-th‰`mKw Aev]w Db¿Ønhbv°m≥

]tXyIw i≤n-°p-Ww.

]Y-a-ip-iq-j-I≥ i≤n-t°-≠Xv

$ ]Y-a-ip-iqj \¬Ip-tºmƒ Xs‚ ssIIƒ hrØn-bmbn Igp-In-bn-cn-°-Ww.

$ kz-¥-ambn Fs¥-¶nepw apdnthm -h-Wtam Df-f-h¿ AXv sI´n-h-®nt´ ipiq-jbv°v

apXn-cm-hq.

$ apdn-hn\v kao-]Øv \n¬°ptºmƒ Npa-bv°m-Xn-cn-°m\pw kwkm-cn-°m-Xn-cn-°m\pw

i≤n-°p-I.

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2. Aÿn`wKw (Fracture)

Aÿn-bn-¬ kw`hn°p∂ s]m -en\pw HSn-hn\pw A-ÿn- wKw F∂p ]d-bp-∂p. Aÿn`wKw

aq∂pX-c-Øn¬ kw`hn°mw.

1. eLp`wKw (Simple fracture)

Aÿn-bn¬ s]m´tem HSnthm D≠m-Ip-Ibpw Aÿn-I-fpsS ÿm\-`w-iw (Dislocation)

kw`-hn-°p-Ibpw sNbvXm¬ AXns\ eLp-`wKw F∂p]d-bmw. HSn-hn-t\m-S-\p-_-‘n®v

]pd-ta- ap-dnhv D≠m-bn-cn-°p-I-bn-√.

2. hnj-a- wKw (Compound Fracture)

Aÿn`wK-tØm-sSm∏w Aÿn- amw-k-t]-in-I-sfbpw t`Zn®v shfn-bn¬ hcp-∂p-sh-¶n¬

AØcw Aÿn- w-KsØ hnj-a- wKw F∂p-]-d-bp-∂p. ChnsS HSn-hn-t\m-S--\p-_-‘n®v apdnhv

D≠m-bn-cn-°pw.

3. k¶o¿Æ wKw (Complicated fracture)

ico-c-Ønse B¥-cnI Ah-b-h-߃°p kao]w kw -hn-°p∂ hnj-a- w-K-ß-fmWv k¶o¿Æ-

`w-K-߃ Aÿn HSn-hnt\msSm∏w Xe-t®mdv, kpjva\m Rc-ºp-Iƒ, ][m\c‡-°p-g-ep-

Iƒ, izm-k-tIm-iw, Icƒ, πol, hy-°-Iƒ XpS-ßnb B¥-cnI Ah-b-h-߃°v

£Xta¬°p-∂Xv Cu hn`m-K-Øn¬t]Sp-∂p.

Aÿn- w-K-Øns‚ e£-W-߃

$ Aÿn-`w-K-ÿm-\Øpw ]cn-k-cØpw thZ\ A\p-`-h-s∏-Sp-∂p.

$ Aÿn-`wKw kw`-hn® `mKØv sNdp-Xmbn Aa¿Øp-tºmƒ thZ\ A\p-`-h-s∏-Sp-∂p.

$ \nd-h-y-X-ym-khpw \n¿ho-°hpw ]I-S-am-Ip-∂p.

$ ico-c-`m-K-Øns‚ BIr-Xn-bn-ep≈ hy-X-ym-kw.

$ Aÿn-bpsS ]pdsØ \nc∏v \jvS-am-Ip-∂p.

$ Aÿn-Iƒ A\-°p-tºmƒ i_vZw tIƒ°p-∂p.

$ kzm-`m-hnI Ne\w \jvS-amIp-∂p.

Aÿn- wKw kw -hn-°p-tºmƒ \¬tI≠ ]Y-a-ip-iqj

$ Aÿn-`wKw kw`-hn-®-`mKw A\-°msX kwc-£n-°p-I.

$ ]oUn-Xs\ as‰m-cp-`m-K-tØ°v am‰p∂ Ah-k-c-Øn¬ Aÿn-`wKw kw`-hn® ÿew

Ne-\-c-ln-X-ambn kq£n-°p-I.

$ c‡-km-h-ap-s≠-¶n¬ XS-bpI (apdn-hp-Iƒ°v \¬tI≠ ipiq-j)

$ ASn-b-¥n-c-ssh-Z-y-k-lmbw e`-y-am-°p-I.

sshZ-yp-Xm-LmXw (Electric shock)

\nX-y-Po-hn-X-Øn¬ sshZ-yp-Xn-aqew A]-ISw kw`-hn-°p-∂Xv km[m-c-W-am-Wv. \n›nX

\ne-hm-c-an-√m-ØXpw tISp-]-‰n-b-Xp-amb sshZ-ypX D]-I-c-W-߃ ssIIm-cyw sNøp∂

Ah-k-c-Øn-emWv ][m-\-ambpw sshZ-yp-X-Lm-X-ta¬°p-∂-Xv. CSn-an-∂¬ sIm≠pw sshZyp-

Xm-Lm-X-ta¬°mw.

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Ih-N-an-√mØ sshZ-ypX hb-dp-Iƒ, tI_n-fp-Iƒ, D]-I-c-W-߃ F∂n-h-bn¬ kv]¿in-

°p-Itbm CSn-an-∂¬ G¬°p-Itbm sNøp∂ Ah-k-c-Øn-emWv. sshZ-yp-Xm-LmXw D≠m-

Ip-∂-Xv. ico-c-Øn-eqsS sshZ-ypXn IS-°p-∂-Xp-sIm≠v Xoh-amb ]cn-°p-Iƒ G¬°m-\n-

S--bp-≠v. tjm°n\p ]pdta s]m≈epw D≠m-Imw. sshZ-yp-Xn-aq-e-ap-≠m-Ip∂ A]-I-S-߃

izm-tkm-—-zmkw XS-k-s∏-Sp-∂-Xn\pw lrZ-b-Øns‚ ]h¿Ø\w \ne-bv°p-∂-Xn\pw Imc-

W-am-Imw. sshZ-yp-X-tjm-t°¬°p-tºmƒ hfsc s]s´∂v _p≤n-]q¿h-ap≈ ]h¿Ø\w

Bh-i-y-am-Wv.

sshZ-yp-Xm-LmXw kw -hn-°p-tºmƒ \¬tI≠ ]Y-a-ip-iqj

1. sabn≥ kzn®v/A\p-_-‘-k-zn®v F∂nh Hm^v B°p-I. kzn®v s]s´∂v I≠p-]n-Sn-

°m≥ Ign-bp-∂ns√¶n¬ πKv ]n≥ Ducntbm kuI-c-y-amb amt‰-sX-¶nepw hn[-Øntem

sshZyp-X-_‘w DS≥ hnt—-Zn-°pI ]n®m-Øntbm IXn-Itbm sIm≠v hb¿ apdn°m≥

ian-°-cp-Xv. sshZ-yp-X-tcm-[-apff πb¿ ASp-Ø-s≠-¶n¬ AXp-]-tbm-Kn-°mw.

2. ta¬]-d-™ Imc-y-߃ km[n-®n-s√-¶n¬ DSs\ th≠Xv ]oUn-Xsc sshZ-yp-Xn-bn¬

\n∂v hnSp-hn-°phm≥ ian°pIbm-Wv. CXn\v hf-sc-tbsd i≤ Bh-i-y-am-Wv. sshZyp-

X-tcm-[-k-z-`m-h-ap≈ hkvXp-°ƒ D]-tbm-Kn-®m-bn-cn-°Ww kº¿°w hnSp-hn-t°-≠Xv.

DW-ßnb Iºv, ac-°-j-Ww, F∂n-h-bn-se-sX-¶nepw D]-tbm-Kn®v Bfns\ sshZ-yq-X-

_-‘-Øn¬ \n∂v th¿s]-Sp-Øp-I.

3. CØcw D]-I-c-W-߃ ASpØp In´n-bns√¶n¬ Cu¿∏-an-√mØ XpWntbm \yqkv

t]∏tdm ]oUn-Xs‚ ico-c-Øn-en´v AXn-\p-ta¬ ASn®v ]nSn-hn-Sp-hn-°mw. Cßs\

ian-°p-tºmƒ d∫¿ sNcn∏v C´n-cn-°-Ww. A√mØ ]£w t]∏tdm XpWntbm

]pkvX-Itam Xd-bn-en v AXn≥ta¬ \n∂p-sIm≠v qk-º¿°-an-√msX thWw sshZypX

_‘-Øn¬ \n∂v hnSp--hn-°p-hm≥ ian-t°≠-Xv.

4. D∂X thmƒt´Pnep≈ sshZ-yXnbmsW-¶n¬ AXn¬\n∂v ]oUn-Xsc c£n-°m≥

ian-°p-∂-Xn\v ]tX-yI ]cn-io-e\w kn≤n® hy-‡n-Iƒ Xs∂ thWw. apftbm

Cu¿∏-an-√mØ Ibtdm sIm≠mWv ]oUn-Xs\ c£-s∏-Sp-tØ-≠-Xv.

5. ]oUn-X≥ icn-bmbn iz-tkm-—-zmkw sNøp-∂n-√-¶n¬ IrXnaizm-tkm-—-zmkw \¬IpI.

iz-k\w km[m-cW KXn-bn-em-Ip-∂-Xp-hsc CXv XpS-c-Ww.

6. s]m≈-ep-≠-¶n¬ AXn-\p≈ ]cn-N-cWw \¬Ip-I.

7. FXbpw s]s´∂v A]-I-S-Øn¬s∏-´-bmsf Bip-]-Xn-bn¬ FØn-°p-Itbm sshZy-

k-lmbw tXSp-Itbm sNøpI.

s]m≈-ep-Iƒ

s]m≈¬ F∂Xv Xz-°n-\p-≠m-Ip∂ ]cn-°m-Wv. Xz-°n-\-Sn-bn-ep≈ ico-c-I-e-Ifpw s]m≈-

ens‚ Xoh-Xbv-°-\p-k-cn®v \in®p F∂p hcmw. s]m≈-ens‚ hym]vXn Bgw F∂nh

A\p-kcn®v ]oUn-Xs‚ Ah-ÿ-bn¬ hy-X-ymkw D≠m-Imw. sXmen-bn¬ Nph∏p \ndw

amXw D≠m-Ip∂ Xc-Øn-ep≈ s]m≈-emWv H∂mw tXmXn¬ (UnKn 1) D≈ s]m≈¬.

CØ-c-Øn-ep≈ s]m≈-en¬ tcmKm-Wp-_m[ D≠m-Im-\n-S-bn-√. N¿a-Øn¬ Ipan-f-Iƒ D≠m-

Ip∂ Xc-Øn-ep-≈-XmWv c≠mw -Un-Kn-bn-ep≈ s]m≈¬. N¿a-Øns‚ B¥-cnI-`m-K-߃

Dƒs∏sS Hcp `mKsØ sXmen kºq¿Æ-ambn s]m≈n-bm¬ AXns\ aq∂mw UnKn-bn-

ep≈ s]m≈¬ F∂p ]d-bpw. sXmen-°-Sn-bn-ep≈ i-co-c-I-e-Iƒ IqSn \in-®n-´p-s≠-¶n¬

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AØcw s]m≈-en-s\-bmWv \memw UnKn-bn-ep≈ s]m≈¬ F∂p ]d-bp-∂Xv.

s]m≈-ep-Iƒ ]e-hn-[-Øn¬ D≠m-Imw. Xo\m-ftam Xo°-\-tem, Np´p-]-gpØ temlw

sIm≠m, kqc-ys‚ NqSv X´n-tbm, D∂X thmƒ´-X-bn-ep≈ sshZ-ypX ]hmlw G‰n-t´m,

an∂-tet‰m L¿jWw sImt≠m Hs° s]m≈¬ D≠m-hpI km[m-c-W-am-Wv.

]Y-a--ip-iqj

hkvX-Øn¬ Xo ]nSn-®m¬ sh≈w Hgn®v Xo sISp-Ø-Ww. As√-¶n¬ Hcp Nmt°m

ªm¶t‰m FSpØv \nh¿Øn-]n-Sn-®p-sIm≠v Xo ]nSn-ØØn\v Cc-bmb Bsf (]oUn-Xs\)

AXp-sIm≠v s]mXn-bp-I. F∂n´v \ne-Øp-In-SØn Xo\m-f-߃ s]mXn™p sISp-Øp-I.

hkvX-Øn\v Xo]n-Sn® Bƒ H‰t° D≈q F¶n¬ t]mepw Hcn-°epw XotbmSp-IqSn ]pd-

Øn-dßn HmS-cp-Xv. \ne-Øp-In-S∂v Dcp-fp-∂Xv \∂m-bn-cn°pw ]pX-bv°m≥ I´n-bp≈ Fs¥-

¶nepw ASpØv Ds≠-¶n¬ AsX-SpØv s]mXn™v Xo sISp-Øp-I.

s]m≈¬ G‰m¬ kzo-I-cn-t°≠ \S-]-Sn-I-a-߃ :

$ s]m≈-te-‰-`m-KØv kv]¿in-°p-∂Xv Ign-bp-∂X Hgn-hm-°Ww. kv]¿in-°p-s∂-¶n¬

ssI I-gpIn hrØn-bm-°nb-Xn-\p-ti-j-am-bn-cn-°Ww.

$ Hcp Xc-Øn-ep≈ temj\pw D]-tbm-Kn-°-cp-Xv.

$ Fcn™ hkvXmw-i-߃ s]m≈nb `mK-Øp-\n∂v amt‰-≠-Xn-√. Ipan-f-Iƒ s]m´n-°-

cp-Xv.

$ tcmKmWp hnap-‡-am-°nb Ukn-ßp-sIm≠v s]m≈nb `mKw s]mXn-bp-I. Icn™

hkvX-߃ ]‰n-b-cp-∏p-s≠-¶n¬ AXpƒs∏sS s]mXn-™m¬ aXn. Unßv Cs√-

¶n¬ G‰hpw hrØn-bp≈ XpWn D]-tbm-Kn-°-Ww.

$ Ipan-f-Iƒ H∂p-an-√-¶n¬ Aa¿Øn _mt‚Pv sI´mw. Ipan-f-Iƒ Ds≠-¶n¬ IqSp-X¬

apdp-°msX thWw sI´p-hm≥.

$ km[m-c-W-bmbn H∂pw IpSn-°m≥ sImSp-t°-≠-Xn-√. sshZ-y-k-lmbw e`-y-am-Ip-∂-

Xn\v Xmakw t\cn-Sp∂psh-¶n¬ D∏n-´-sh≈w IpSn-°m≥ sImSp-°pI.

$ s]m≈-te-‰-`mKw Nen-°m-Xn-cn-°m≥ th≠Xp sNøp-I.

$ ]oUn-Xs\ sshZ-y-k-lmbw e`n-°p∂ ÿe-tØbv°v am‰p-∂-Xn-\p-th≠ G¿∏m-Sp-

Iƒ FXbpw s]s´∂v sNøp-I.

^Ãv FbnUv t_mIvknse kma-Kn-Ifpw ]tbm-Khpw

F√m ÿm]-\-ß-fnepw Bh-iyw th≠ km[-\-amWv ]Y-a-ip-iq-jm-t]-S-Iw. (^ÃvFbn-

Uvt_m-Ivkv) CXv F√m-hcpw ImW-Ø-°-X-c-Øn¬ te_¬ sNbvXv kq£n-°-Ww. ]Y-

a-ip-iq-jbv°v Bh-iy-amb kma-Kn-Iƒ ]Y-a-ip-iqjm t]S-I-Øn¬ D≠m-bn-cn-°-Ww.

]Y-a-ip-iqjmt]S-I-Øn¬ kq£n-®n-cn-°p∂ Imem-h-[n-I-gn™ acp-∂p-Iƒ bYm-k-abw

Is≠Øn am‰p-Ibpw ]pXn-bXv t]S-I-Øn¬ Dƒs∏-Sp-Øp-Ibpw sNtø-≠-Xm-Wv. ]Y-a-ip-

iq-jm-t]-S-I-Ønse kma-KnI-sf-°p-dn®pw AXns‚ ]tbm-K-sØ-°p-dn®pw Ip´n-I-fn¬ Ah-

t_m[w D≠m-°-Ww.

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^Ãv FbnUv t_mIvkn¬ Dƒs∏-Sp-tØ≠ kma-Kn-Iƒ

1. Anticeptic lotion (Dettol, hydrogen Peroxide.........etc)

2. Anticeptic cream

3. Bandage

4. Bernol

5. Iodine/Bensoin

6. Soap

7. Adhesive Tape

8. Cotton wool

9. Scissors

10. Tweezers (Plaster)

11. Thermometer

12. Eye wash solution.

lrZ-b-i-z-k\w ]p\-cp-÷o-h\w CPR (Cardio Pulmonary Resuscitation) - CPR

A]-ISw, tcmKw F∂n-hbm¬ lrZ-b-Ønt‚bpw izm-k-tIm-i-Ønt‚bpw ]h¿Ø-\w \ne-

bv°p-∂-A-h-k-c-Øn¬ \¬Ip∂ ]Y-a-ip-iq-j-bmWv lrZ-b-iz-k\ ]p\-cp-÷o-h-\w.

]oUnXs\ Biq-]-Xn-bn¬ FØn-°p-∂-Xp-hsc lrZ-b-]p-\-cp-÷o-h-\hpw iz-k-\]p-\-cp-

÷o-h\hpw XpS-c-Ww.

lrZb ]p\-cp-÷o-h\w hfsc i≤m-]-h¿hw sNtø≠ Hcp ]h¿Ø-\-am-Wv. AXn-\m¬

Cu Inb sNøp-∂-Xn-\p-apºv lrZbw \ne®p -t]mbn F∂v ]Y-a-ip-iq-j-I≥ ]cn-tim-

[n®v ]q¿W-ambn t_m[-y-s∏-S-Ww. ]cn-io-e\w e`n-®n-´p-≈-h¿ amXta CXv sNøm≥ ]mSp-

≈p. c≠v ]p\-cp-÷o-h-\-am¿§-ßfpw ]tbm-Kn-°p-tºmƒ c≠v ]Y-a-ip-iqjI¿ D≠m-Ip-

∂-XmWv A`n-Imayw. lrZb iz-k\ ]p\-cp-÷o-h-\ ]h¿Ø-\-߃ CShn´v \¬IWw.

\¬Ip-∂-hn[w

]oUn-X≥ iz-kn-°p-∂n-s√-¶n¬ BZywhmtbmSv hmbv (Mouth to Mouth) tN¿tØm aqt°mSv

hmbv (Nose to Mouth)tN¿tØm iz-k-\-]p-\-cp-÷o-h\w \¬Ip-I. ]tØm ]¥t≠m ]mh-

iyw C]-Imcw ]oUn-Xs‚ izm-k-tIm-i-Øn-te°v hmbp IS-Øn-I-gn-™m¬ Abm-fpsS

Ahÿ t\m°p-I. Np≠ns‚bpw sXmen-bp-sSbpw \ndw amdp-∂-Xp-Im-Wmw. Igp-Øn¬

Itcm-´nUv [a-\n-bn¬ hnc¬h®v ]ƒkv Dt≠m F∂v t\m°p-I. ]ƒkv Cs√-¶n¬ lrZ-b-

]p-\-cp-÷o-h-\-am¿§w kzo-I-cn-°mw.

iz-k\ ]p\-cp-÷o-h\w XpS¿∂v \¬Ip-I. Ign-bp-sa-¶n¬ ]oUn-Xs\ Dd-∏p≈ Hcp ]X-e-

Øn¬ InS-ØnbmWv Cu ]Ya iqiqj \¬tI-≠-Xv.

]oUn-X≥ sIm®p-Ip-´n-bm-sW-¶n¬ c≠v hnc-ep-Iƒ tN¿Øp-h®v Bdp-ap-X¬ F´p-hsc

]mh-iyw s]s´∂v hn´p-hn´v Aa¿ØnsIm≠v CPR . sNøm-hp-∂-Xm-Wv. Hcp sk°‚n¬

Hcp Aa¿Ø¬ F∂ Ia-Øn-emWv th≠-Xv. Hmtcm ]mh-i-yhpw iz-k-\-Øn-\mbn izm-k-

tIm-i-Øn-te°v DuXp-∂-Xns‚ CS-th-f-bn-emWv Cßs\ sNtø-≠-Xv.

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]oUn-X≥ apXn¿∂ Bfm-sW-¶n¬ Hcp ssIØew Abm-fpsS Dcx-^-e-I-Øns‚

(s\©ns‚) Iogv]-Ip-Xn-bn¬hbv°p-I. AXn-\p-ap-I-fn¬ at‰ssI∏Øn hbv°p-Ibpw hnc-

ep-Iƒ tIm¿Øp-]n-Sn®p sIm≠v ssIØew sIm≠v Aa¿Øp-I. Hmtcm ]mh-i-yhpw izm-

k-tIm-iØnte°v DuXn-°-gn-™m¬ Bdp-ap-X¬ F´p-hsc ]mh-iyw ChnsS i‡n-bmbn

Aa¿Øp-I. Aa¿Øp-tºmƒ 5 sk‚oao‰-dn¬ IqSp-X¬ Xmg-cp-Xv.

c≠v ]Ya ipiq-j-I¿ Ds≠-¶n¬ ]oUn-Xs‚ ASpØv Xe-bpsS `mKØv \n¬°p∂

Bƒ°v Itcm-´oUv [a-\n-bn¬ ssIh®v ]ƒkv t\m°mw. lrZ-b-]p-\-cp-÷o-h\w \¬Ip∂

kµ¿`-ß-fn¬ ]ƒkv D≠m-bn-cn-°pw. CS-bv°nsS Abmƒ ssIh®v lrZ-b-Øns‚

]h¿Ø\w km[m-c-W-K-Xn-bn-emtbm F∂p ]cn-tim-[n-t°-≠-Xm-Wv. km[m-c-W-K-Xn-bn-

embn°gn-™m¬ lrZb ]p\-cp-÷o-h-\-Inb Ah-km-\n-∏n-°-Ww. iz-k\ ]p\-cp-÷o-h\w

Bh-i-y-sa-¶n¬ XpS¿∂v \S-Øn-s°m-≠n-cn-°-Ww.

slwenIvkv sat\m-h¿ (Heimlich Manoruvre)

A\-y-]-Ym¿∞߃ sXm≠-bn¬ IpSpßn izkw ap´nbm¬ \¬Ip∂ ]Y-a-ip--iq-j-bv°mWv

slwenIvkv sat\m-h¿ F∂p-]-d-bp-∂-Xv. km[m-c-W-K-Xn-bn¬ Ip´n-Iƒ°mWv C]-Imcw

kw`-hn-°p-∂-Xv. sXm≠bn¬ A\-y-]-Ym¿∞߃ XS--ambn \n¬°p∂ Ah-k-c-Øn¬

B-Z-y-L- -Øn¬ ]oUn-X\vv t_m[-ap-s≠-¶n¬ Abmsf Aev]w apt∂m v Ip\n®p \n¿ØpI.

AXn\ptijw 5 XhW _e-ambn ]pdØp X´-Ww. ]oUn-Xs‚ hmbn¬- Fs¥¶nepw

km[-\-߃ h∂n-´p-t≠m-sb∂v t\m°p-∂-Xn\v Hcp hnc¬ hmbn¬ ISØn t\m°m-hp-∂-

Xm-Wv. CXbpw sNbvXn´v A\-y-]-Ym¿∞w sXm≠-bn¬ \n∂v t]mbn-

s√-¶n¬ sNømhp∂ ]Y-a iqiq-j-bmWv slwenIvkv sat\m-h¿.

slwenIvkv sat\m-h¿ sNtø≠hn-[w.

$ ]Y-a-ip-iq-j-I≥ ]oUn-Xs‚ ]pd-Ip-h-i-Ømbn \n∂-Xn-\p-tijw

Abm-fpsS ]pd-Ip-h-i-Øp-IqSn s\©ns‚ ASn-`m-K-Øn-eqsS

ssIIƒsIm≠v Np‰n-h-cn-b--Ww.

$ Hcp ssI apjvSn Npcp-´p-I.

$ tcmKn-bpsS ]nd-In¬\n∂v hb-dn\v ta¬`m-KØv apjvSn-h-bv°p-I.

$ at‰ ssI∏Øn Cu apjvSn-bpsS apI-fn¬hbv°p-I.

$ s]s´∂v i‡n-ambn ssIIƒ AI-tØ°v Aa¿Øp-I.

$ A©v XhW CXv Bh¿Øn-°-Ww.

4.2 kpc-£m-hn-Z-ym- -ymkw

\n¿h-N\w

ho´nepw, kvIqfnepw, tdmUnepw h®v kw -hn-°m-hp∂ A]-I-S-߃, kzo-I-cn-t°≠ ap≥Icp-

X-ep-Iƒ, \¬tI≠ ]Y-a-ip-iqjIƒIƒ F∂n-hsb kw_-‘n®v \¬Ip∂ Adnhpw

]cn-io-e-\-hp-amWv kpc-£m-hn-Z-ym-`ym-kw.

Bh-i-y-I-Xbpw ]m[m-\-yhpw

tcmKw h∂n´v NnIn-’n-°p-∂-Xn-t\-°mƒ tcmKw hcmsX kq£n-°p∂Xp-t]m-se-bmWv

A]-I-S-ß-fpsS Imc-yhpw (Prevention is better than cure) A]-I-S-ß-ƒ kw`-hn-®n´v ]Y-a-ip-

27

iq-j-\¬Ip-∂-Xn-t\-°mƒ kpc-£m-\-S-]-Sn-I-a-߃ ]men-®m¬ Hcp ]cn--[n-hsc A]-I-S-

ßsf Hgn-hm-°m-\m-hpw. DZm-l-c-W-ambn hml-\-ß-fn¬ bmX sNøp-tºmƒ sl¬a‰v/

ko‰v s_¬‰v [cn-°p-I, hml-\-ß-fpsS A‰-Ip-‰-∏WnIƒ ka-bm-k-a-b-ß-fn¬ \S-Øp-I,

a’-c-Hm´w Hgn-hm-°pI. kq£n-®m¬ an° hml-\m-]-I-S-ßfpw Hgn-hm-°mw. ho´n-epw,

tdmUnepw tPmen-ÿ-e-Øpw, Ifn-ÿ-e-ß-fnepw CØcw A]-I-S-߃ D≠m-Im-Xn-cn-°m≥

ap≥I-cp-X-ep-Iƒ FSp-t°-≠Xv hf-sc-b-[nIw AXym-h-iy-ap≈ Imcy-am-Wv.

kvIqfnse kcp£:

Ip´n-Iƒ Ah-cpsS A[n-I-k-a-bhpw sNe-h-gn-°p-∂Xv kvIqfpIfn-emWv. Bb-Xn-\m¬ A]-

I-S-߃ Hgn-hm-°p-∂-Xn\v kvIqfp-I-fn¬ Nne ap≥I-cp-X-ep-Iƒ kzoI-cn-t°-≠Xv

AXymhiyam-Wv.

ssIh--i-ap≈ C≥kvSp-sa‚ v t_mIvknse D]-I-c-W-߃, tªUv, sam´p-kqNn apX-em-bh

Ae-£-y-ambn shfn-bntem, Xd-bntem, hbv°-cp-Xv. _©v, UkvIv F∂n-h-bpsS apI-fn-

eqsS HmSn-°-fn-°m-Xn-cn-°m\pw ]tXyIw i≤n-°-Ww.

kvIqƒ Ku≠n¬ Ifn-®p-sIm-≠n-cn-°p-tºmƒ Ip´n-Iƒ ]c-kv]cw Iq´n-bn-Sn-°m-Xn-cn-°m≥

]tXyIw i≤n-°-Ww.

Ifn-ÿ-esØ kpc£

KmednIƒ \n¿Ωn-°p-tºmƒ \√ Dd∏pw _e-hp≈ XSn-sIm≠v \n¿Ωn-°p-Ibpw AXn-t\m-

sSm∏w Kme-dn-bn¬ \n›nX ]cn-[n-°-∏pdw Bfp-Isf Ib-‰m-Xn-cn-°p-I-bp-amWv th≠-Xv.

Cu c≠v Imcy-ßfpw i≤n-®m¬ Hcp ]cn-[n-hsc Kmedn Zpc-¥-߃ Hgn-hm-°m-\m-hpw.

Ifn Ign™v Kme-dn-bn¬ \n∂n-d-ßp-tºmƒ Xn°pw Xnc°pw D≠m-°msX £a-tbmsS

]pd-Øn-d-ß-Ww.

Imbn-I-hn-t\m-Z-ß-fn¬ G¿s∏-Sp∂ ka-bØv \nb-a-ßfpw A⁄-X-aq-ehpw Ai-≤-

sIm≠pw A]-I-S-߃ kw`-hn-°mw. AXp-sIm≠v kvt]mSvkn¬ ]s¶-Sp-°p-tºmƒ Bh-

iy-amb ]cn-io-e\w e`n-®n-cn-°-Ww. Pmhven≥, tjm´v]p´v F∂nh Fdn-bp-tºmƒ kao-]-]-

tZ-i-ß-fn¬ Bfn-√∂v Dd∏p hcp-Øn-b-Xn-\p-tijw amXta Fdn-bm-hq.

Bh-iy-amb D]-I-c-W-ß-fpsS A`mhw kwc-£W D]-I-c-W-߃ (Protective equipments)D]-

tbm-Kn-°m-Xn-cn-°pI F∂nh ]cn-°p-I-fp-≠m-Im≥ Imc-W-am-Ip-∂p. AXm-bXv _mly-amb

hkvXp-°-fn¬ \n∂pw B`y-¥-c-amb Imc-W-߃ sIm≠pw ]cn°pIƒ kw -hn-°mw. ImbnI

D]-I-c-W-߃, Ifn-ÿ-ew, FXn-cm-fn-Iƒ F∂nh _mly-amb hkvXp-°-fn¬ \n∂v kw`-

hn-°p∂ ]cn-°p-I-fn¬s∏Sp-∂p. kwc-£W D]-I-c-W-߃ [cn-°msX Ifn-ÿ-e-Øn-d-

ßp-I, th≠X Imbn-I-£-aX C√m-Xn-cn-°pI F∂nh B`y¥c-amb Imcy-ß-ƒ-sIm≠v

kw`-hn-°p∂ A]-I-S-ß-fm-Wv.

Ifn-I-fn¬ ]s¶-Sp-°p∂ hy‡n-Iƒ Bh-iy-amb kwc-£W D]-I-c-W-߃ IrXy-ambpw

[cn-®n-cn-°-Ww. IqSmsX Ch KpW-\n-e-hm-c-ap-≈-Xm-sW∂pw tISp-]m-Sp-Iƒ C√m-Ø-h-bm-

sW∂pw Dd-∏m-°-Ww. Imbn-I-]-h¿Ø-\-ß-fn¬ G¿s∏-Sp-tºmƒ Xmsg-]-d-bp∂ Imcy-

߃ IqSn ]tXyIw i≤n-°Ww:-˛

$ Ifn-I-fn¬ ]s¶-Sp-°p∂ hy‡n-Iƒ hfsc i≤-tbm-Sp-IqSn amXta Ifn-ÿ-eØp

\n¬°mhq.

28

$ D]-I-c-W-߃ hfsc i≤-tbm-sS ssIImcyw sNø-Ww. Ifn-ÿ-e-ß-fpsS AIØpw

]pdØpw B-h-iy-an√mØ D]-I-c-W-߃ hbv°m≥ ]mSn-√.

$ D]-I-c-W-߃ kq£n-°m≥ Hcp ]tXyI ÿew Is≠-Ø-Ww.

$ Ifn-\n-b-a-߃ ]men-°-s∏-S-Ww.

$ A[-ym-]-I-cpsS ta¬t\m-´-Ønepw \n¿t±-i-]-Im-c-hp-am-bn-cn-°Ww Ifn-I-fn¬ G¿s∏-

tS-≠-Xv.

]co-£-W-im-e-bnse kpc£ :

kvIqƒ em_p-I-fn¬ ]e-X-c-Øn-ep≈ cmk-h-kvXp-°ƒ Ip´n-Iƒ°v ssIImcyw sNtø≠n

hcpw. Ch ssIImcyw sNøp-tºmƒ A]-ISw Hgn-hm-°p-∂-Xn-\mbn ap≥I-cp-X-¬ FSp-Øn-

cn-°-Ww.

cmk-h-kvXp-°ƒ hfsc i≤m-]q¿∆w amXta ssIImcyw sNøm-hq. kvIqƒ em_p-I-fn¬

cmk-h-kvXp-°ƒ D]tbm-Kn-t°≠n hcp∂ kµ¿`-ß-fn¬ A[ym-]-IcpsS ta¬t\m-´-Øn¬

amXta Ch ssIImcyw sNøm-hq. cmk-h-kvXp-°ƒ \nd-™-Ip-∏n-Iƒ ico-c-tØmSv tN¿Øp-

-]n-Sn-°p-Itbm Ah aW-∏n-°p-Itbm sNø-cp-Xv. ]co-£-W-th-f-I-fn¬ D≠m-Ip∂ hmX-I-

߃ aW-∏n®p t\m°-cp-Xv.

Km¿lnI kcp£

1. ASp-°-f-bn¬ sX∂n-ho-gm-\p≈ km[y-X-tb-sd-bm-b-Xn-\m¬, A\p-tbm-P-y-amb am-‰pIƒ

D]-tbm-Kn-°p-I.

2. km[-\-߃ ASp°pw Nn´-tbmSpw IqSn kq£n-°p-I.

3. Xo ]nSn-bv°m≥ km[y-X-bp≈ Zmh-I-ßfpw hkvXp-°fpw hmbp IS-°mØ ]mX-ß-

fn¬ kq£n-°p-I.

4. amen-\y-߃ shbvÃv t_mIvkn¬ \nt£-]n-°p-I.

5. hgn-I-fn¬ XS--ambn km[-\-߃ hbv°m-Xn-cn-°p-I.

6. A]-ISw hcp-Øm-hp-∂-h, Xo ]nSn-°p-∂-h, apdn-hp-≠m-°p-∂-h, hnjmwiw D≈h XpS-

ßnb hkvXp-°ƒ Ip´n-Iƒ FSp-°mØ ÿe-ß-fn¬ hbv°-Ww.

Unkm-ÿ amt\-Pvsa‚ v ˛ kvIqƒ Xew (Zpc-¥-\n-hm-c-Ww)

Ip´n-Iƒ IqSp-X¬ kabw sNe-hn-Sp-∂Xv hnZym-e-b-ß-fn-emWv kvIqfp-I-fn¬ ]e-X-c-Øn-

ep≈ A]-I-S-߃°v km[y-X-bp-≠v. AXp-sIm≠v kvIqfp-I-fn-ep≈ sI´n-S-ßfpw hml-

\ßfpw kvIqƒ ]cn-k-c-hp-sa√mw A]-I-S-hn-ap-‡-am-sW∂v Dd∏p hcp-tØ-≠Xv AXym-h-

iy-am-Wv. IqSmsX kvIqƒ Xe-Øn¬ kpc-£-sb-∏-‰n-bp≈ Ah-t_m[w D≠m-tI-≠Xv

AXy-¥m-t]-£n-X-am-Wv. s]s´-∂p-≠m-Ip∂ A]-I-S-ß-tfmSv Ip´n-Iƒ ]Xn-I-cn-°p-∂Xv

A]-Iz-am-bn-´m-Wv. kpc-£-sb-∏‰n hy‡-amb [mc-W-bn-√m-ØXv A]-I-S-ßsf IqSp-X¬

k¶n¿Æ-am-°pw. Ip´n-I-fn¬ kpc-£m-\n-b-a-ß-sf-∏-‰nbpw Zpc-¥-\n-hm-c-W-sØ-°p-dn®pw Ah-

t_m-[-ap-≠m-°n-bm¬ CØcw kµ¿`-߃ ^e-]-Z-ambn t\cn-Sm≥ Ah¿°v Ign-bpw.

`qI-ºw, sh≈-s∏m°w, Npg-en-°m-‰v, A·n-_m[ kp\man XpS-ßnb A]-I-S-߃s°-Xnsc

kvIqfp-Iƒ kpc-£n-X-amWv F∂v Dd-∏p-h-cp-tØ-≠Xv AXym-h-iy-am-Wv. Zpc-¥-߃ ]e-

29

coXn-bn-ep-≈-XmWv AXns\ XS™p \n¿ØpI km[y-a√ F∂m¬ Zpc¥w sIm≠p≈

A]-I-S-Øns‚ Xoh-Xtbm \jvS-Øns‚ tXmtXm Ipd-bv°p-hm≥ sNdnb i≤-sIm≠p

Ign-bp∂p.

A]-I-S-km-[-yXm taJ-e-Iƒ

$ Ae-am-c-Iƒ, tem°-dp-Iƒ, ^¿Wn-®-dp-Iƒ F∂n-h-bp≈ lmfp-Iƒ.

$ tImhWn ÿe-߃ (staircase CS-߃)

$ tem°-p≈ hmXn-ep-I-fp-sSbpw P\ep-I-fp-sSbpw ]cn-kcw

$ sI´n-Sm-h-in-jvS-߃, sI´n-S-\n¿Ωm-W-km-[-\-߃, IÆm-Sn-®n-√p-Iƒ

$ _p°v sj¬^p-Iƒ, Ae-am-c-Iƒ, Xpd∂ hb-dnw-Kv, kzn®vt_m¿Up-Iƒ

$ Xo]n-Sn-°m≥ km[y-X-bp≈ emb-\n-Iƒ kq£n-®n-cn-°p∂ ÿe-߃

$ em_v, sse_-dn-, Iºyq-´¿ dqap-Iƒ

$ kvIqƒ ]mN-I-∏pc

$ hr£ßƒ, sshZyp-X-I-ºn-Iƒ

$ kvt]m¿´vkv D]-I-c-W߃

hnZym-eb kpc-£m-]-h¿Ø-\-߃

kvIqƒ Xe-Øn¬ ASn-b-¥c kml-N-cy-ß-fn¬ A\p-h¿Øn-t°≠ kpc-£m-\-S-]-Sn-I-

fmWv Xmsg hnh-cn-°p-∂-Xv.

1. ]Y-a-ip-iqjm ]cn-io-e\w

]mY-an-I-ambn \¬tI≠ ASn-b-¥-c-ip-iq-j-I-sf-∏-‰n-bp≈ Adnhpw ]mtbm-KnI ]cn-io-

e-\hpw Ip´n-Iƒ°v \¬I-Ww. F≥.-F-kv.-F-kv, F≥.-kn.-kn, kvIu´vkv&ssKUvkv,

sdUvtImkv F∂n-h-bpsS amÿ sSbn-\¿, ]mY-an-Im-tcm-Ky-tI-µw, k∂-≤-tkhm kwL-

S-\-Iƒ F∂n-h-cpsS t\Xr-Xz-Øn-em-bn-cn-°Ww CØcw ]cn-io-e\w kwL-Sn-∏n-t°-≠Xv.

2. Zpc-¥-_m-[n-X¿°m-bp≈ Xnc-®n¬, c£m-]-h¿Ø-\-߃, Zpc-¥-_m-[nX ]tZ-i-

Øp-\n∂v Ahsc Hgn-∏n-°¬

A·n-i-a\ tk\, t]meo-kp-Im¿ k∂≤ kwL-S-\-Iƒ F∂o hn`m-K-ß-fn¬ \n∂pw

CØcw kml-N-cy-ß-fn¬ \S-tØ≠ ]h¿Ø-\-ß-fpsS ]cn-io-e\w kwL-Sn-∏n-t°-≠-

Xm-Wv. apXn¿∂ ¢mkn¬ \n∂v sXc-s™-Sp-°-s∏´ Ip´n-Iƒ°pw A[ym-]-I¿°pw F√m-

h¿jhpw CØcw ]cn-io-e-\-߃ \¬tI-≠-Xm-Wv.

3. kvIqƒ kpc-£m-]-≤-Xn-I-fpsS k÷o-I-cWw

kvIqfp-I-fn¬ ASn-b-¥c L´-ß-fn¬ kpc£ Dd-∏p-h-cp-ØpI F∂ e£y-tØm-sS-bmWv

Zpc¥ \nhm-cW ]≤-Xn-Iƒ Bkq-XWw sNtø-≠-Xv. CØcw I¿Ω ]≤-Xn-Iƒ Bkq-

XWw sNøp -tºmƒ kvIqfn -t\m -sSm∏w ]cn -k-c - ] -tZ -i -ß-sfbpw CXn¬

Dƒs∏SptØ≠XmWv. kvIqƒ Ip´n-Iƒ°n-S-bn-ep-≠m-Ip∂ F√m B]-Øp-I-sfbpw sNdp-

°m-\p≈ kwhn-[m\w CØcw kpc-£m-]-≤-Xn-bn¬ D≠m-h-Ww.

30

hnZym-eb kpc-£m-cq-]-tc-J-Iƒ

PTA/SMC ao‰nwKv

kvIqƒ Zpc-¥-\n-hm-cW ]≤-Xn-bpsS Bcw` L´-Øn¬ Xs∂ Hcp kwth-Z\ £aXm

ktΩ-f\w IqtS-≠-Xm-Wv.

]Y-am-[ym-]-Is‚ t\Xr-Xz-Øn¬ A[ym-]-I¿, AUvan-\n-kvtS-‰ohv Ãm^v kvIqƒ

amt\Pvsa‚ v IΩn‰n/A[ym-]-I- c-£-I¿Øm ]Xn-\n-[n-Iƒ kvIqƒ eoU¿ ¢mkv eoU¿am¿

hnhn[ ¢_p-I-fpsS Iym]v‰≥am¿ F∂n-h¿ \n¿_-‘-ambpw ao‰nw-Kn¬ ]s¶-Sp-°p-Ibpw

Xmsg ]d-bp∂ Imcy-߃ N¿® sNøp-Ibpw thWw.

$ kvIqfn¬ kw`-hn-°m≥ km[y-X-bp≈ hn]-Øp-Iƒ

$ Zp¥-c-\n-hm-c-W-Øn-\mbn kvIqfn\v sNøm≥ Ign-bp∂ Imcy-߃

$ CØcw ]h¿Ø-\-ß-fpsS ]k‡n

$ Fßs\ CØcw Zpc-¥-߃ ^e-]-Z-ambn t\cn-Smw

kvIqƒ Zpc-¥-k-an-Xn-bpsS cq]o-I-cWw

Hmtcm kvIqfnepw Zpc¥ \nhm-cW kanXn D≠m-h-Ww. kan-Xn-bpsS IS-a-Iƒ Npa-X-e-

Iƒ F∂nh hy‡-am-bn-cn-°-Ww.

AwK-߃

$ kvIqƒ Dƒs∏-Sp∂ taJ-e-bnse hnZym-`ymk Hm^o-k¿am¿

$ ]n≥kn-∏mƒ, slUvam-ÿ

$ ]n.Sn.F/Fkv.-Fw.kn sNb¿am≥ ]kn-U‚ v

$ c£-I¿Øm-°ƒ (h\nXm AwK-߃ Dƒs∏-sS)

$ hnZym¿∞n ]Xn-\n-[n-Iƒ

$ Zpc¥ \nhm-cW hIp∏v ]Xn-\n-[n-Iƒ

$ ]cn-k-csØ A·n-i-a\ tk\m-hn-`mKw ]Xn-\n[n

$ t]meokv ]Xn-\n[n

$ Btcm-Ky-h-Ip∏v ]Xn-\n[n

$ k∂≤ kwL-S\m ]Xn-\n[n

$ kao-]-Øp≈ tUmIvS¿am¿

Zpc¥ \n¿Æ-bhpw kpc-£m-I-ao-I-c-W-ß-fpsS hne-bn-cp-Øepw

$ Ign-™-Im-e-ß-fn¬ kw`-hn® Zpc-¥-ß-fpsS Ncn-Xw, `q]-Ir-Xn, aÆns‚ \ne-hm-cw,

\Zn, IS¬ F∂n-h-tbm-Sp≈ ASp∏w F∂nh a\kn-em-°pI.

$ km[y-amb Zpc-¥-߃ Is≠-Øp-I, enÃv sNøp-I.

$ Zpc-¥-km-[y-X-bp≈ Ip´n-I-fpsS hnhcw tiJ-cn-°pI (sNdnb ¢mknse Ip´n-Iƒ,

]tXyI ]cn-K-W\ A¿ln-°p-∂-h¿)

31

$ ASn-ÿm\ ÿnXn-hn-h-c-°-W-°p-Iƒ (¢mkvap-dn-Iƒ, Ip´n-Iƒ, XpS-ßnb)

$ ASn-ÿm-\-ku-I-cy-߃

kvIqƒ Zpc¥ \nhm-cW ]≤-Xn-bv°m-bp≈ hnhc tiJ-c-Whpw tcJm-Nn-X-ß-

fpsS Xøm-dm-°epw

$ kvIqfns‚ kmaq-ly-`q-]Sw

$ kvIqfn¬ e`y-amb kuI-cy-߃ hnh-cn-°p∂ tcJm-NnXw

$ ASn-b-¥-c-k-lmbw tXSm-\p≈ kwL-ß-fpsS hnh-cw.

$ Zpc-¥-_m-[n-X-am-Ip-∂-Xn\v km[y-X-tb-dnb ÿe-߃ tcJ-s∏-Sp-Øp-I.

$ kpc-£n-X-ÿ-e-߃ kpc-£n-X-amb hgn-Iƒ F∂n-h-bpsS tcJm-Nn-Xw.

$ Hgn-∏n-®p-sIm-≠p-t]m-Ip-∂-Xn-\p≈ am¿§-߃ Xøm-dm-°p-I. (Evacuation Plan)

Zpc¥ \nhm-cW kwL-ß-fpsS cq]o-I-c-Whpw ]cn-io-e-\hpw

1. t_m[-h¬°-cW kwLw

CØcw kwL-߃°v Bh-iy-amb hkvXp-°ƒ, ÿnXn-hn-h-c-°-W-°p-Iƒ, ]cn-io-e\w

F∂nh e`y-am-°-Ww.

$ Zpc-¥-Øn-\p-ap-ºp≈ ]cn-io-e\w

t]mÃ-dp-Iƒ, eLp-te-J-Iƒ F∂nh \n¿Ωn-°p-I, P\-Pm-K-c-W-]-h¿Ø-\-߃ F∂nh

kwL-Sn-∏n-°p-I, ¢mkp-Iƒ kwL-Sn-∏n-°p-I.

$ Zpc¥w \S-°p-tºmƒ

`qI-º-Øns‚ e£Ww I≠p XpS-ßp-tºmƒ Xd-bn¬ Iangv∂v InS-°p-I. Xo]n-SpØap≠m-

hp-tºmƒ \ne-Øp-IqSn Cg™v apdn-bpsS ]pd-tØ°p IS-°p-I.

$ Zpc-¥-Øn-\p-tijw ]h¿Ø-\-߃ GtIm-]n-°p-I.

2. ]Y-a-ip-iq-jm-kwLw

tUmIvS¿am¿, \gvkp-am¿, sdUvtImkv hmf-≠n-b¿am¿, Bºp-e≥kv, ]mcm-sa-Un-°¬ AwK-

߃ F∂n-hsc Dƒs∏-SpØn Bh-iy-amb hkvXp-°ƒ e`y-am-°p-I. saUn-°¬ In‰v,

ÿnc-amb acp∂p Ign-°p∂ Ip´n-I-fpsS hnh-c-߃, sl¬ØvIm¿Uv, B ]tZ-isØ

NnIn-’m-ku-I-cy-ß-fpsS hnhcw F∂nh ]Y-a-ip-iqj kwL-Øn\v Bh-iy-am-Wv.

$ Zpc-¥-Øn-\p-ap-ºp≈ ]Y-a-ip-iqj ]cn-io-e\w

Bip-]-Xn, Bw_p-e≥kv, sdUvtImkv F∂n-h-bn¬ \n∂v ]cn-io-e\w e`y-am-°p-I. ]Y-

a-ip-iqj In‰nse km[-\-߃ KpW \ne-hm-c-ap-≈Xpw ]q¿Æ-hp-am-sW∂v Dd-∏p-h-cp-ØpI.

Fa¿P≥kn-Im¿Up-Ifpw sl¬Øv Im¿Upw Imem-\p-kr-X-am-sW∂v Dd-∏p-h-cp-Øp-I.

$ Zpc-¥-k-a-bØv

`qI-º-k-a-bØv icocw s]mXn-bp-Ibpw \ne-Ø-a¿∂p IpØn-bn-cn-°p-Ibpw sNøp-I. D]-I-

c-W-ß-fpsS Imen¬]n-Sn-°p-I. Xpd-m-b-ÿ-e-ß-fn¬ \n¬°p-I. sI´n-S-߃°v kao-]-

Øp-\n∂p amdn-\n¬°p-I.

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$ Zpc-¥-tijw

]Y-a-ip-iqj \¬Ip-I, \¬Inb NnIn-’-Iƒ tcJ-s∏-Sp-Øn-h-bv°p-I, XpS¿ NnIn’

Bh-iy-sa-¶n¬ tcJ-s∏-Sp-Øp-I.

kvIqfnse F√m-h-cnepw ]≤Xn ]h¿Ø\w Adn-bn-°pI

Inbm-flI ]h¿Ø-\-߃, Iem-]-h¿Ø-\-߃, Ihn-Xm-c-N-\, apZm-hm-Iy-߃, \mSIw,

ImbnI a’-c-߃, Xnc-®n¬ ˛ Hgn-∏n-°¬, ]cn-io-e-\-ßfpw ]I-S-\-ßfpw Hm¿Ω-∏-co-

£Iƒ, Hm¿Ω-I-fn-Iƒ F∂n-ß-s\-bp≈ ck-I-c-amb ]h¿Ø-\-ß-fn-eqsS apgp-h≥ Ip´n-

Isfbpw Cu kwcw-`-Øn¬ ]¶m-fn-I-fm-°p-I.

]cn-io-e\ ]I-S-\-߃ (tamIvUn¬)

hnhn[ Zpc-¥-߃ t\cn-Sp-∂-Xn-\p≈ ]cn-io-e\ ]I-S-\-߃ A`y-kn-°p-\-\Xv Zpc-¥-\n-

hm-c-W-sØ-°p-dn®v Ip´n-I-fn¬ Ah-t_m[w krjvSn-°m\pw ASn-b-¥c L´-ß-fn¬ Ah

]tbm-P-\-s∏-Sp-Øm\pw km[n-°p-∂p. CØcw tamIvUn-√p-Iƒ kwL-Sn-∏n-°p-∂-Xn-\p-th≠n

t]meokv A·n-i-a-\-tk-\-hn-`m-Kw, Btcm-Ky-h-Ip-∏v, sdUvtImkv XpS-ßnb hn`m-K-ß-

fpsS tkh\w ]tbm-P-\-s∏-Sp-Øm-hp-∂-Xm-Wv. ]tXy-I-Xcw Zpc-¥sØ ap≥\n-dp-Øn-bp≈

]cn-io-e\ ]I-S-\-ß-fm-bn-cn-°Ww kvIqfp-I-fn¬ kwL-Sn-∏n-t°-≠Xv (A·n-_m-[, qIºw,

Npg-en-sIm-Sp-¶m‰v F∂n-ß-s\) Zpc¥w hcm≥ km[y-X-bp≈ ]tZ-i-ßtfm hkvXp-°tfm

Hgn-hm-°n-thWw ]cn-io-e\ ]I-S-\-߃ \S-tØ-≠-Xv. km[y-amb Zpc-¥-߃s°√mw

]cn-io-e\ ]I-S-\-߃ kwL-Sn-∏n-°-Ww.

`qIº ka-bØv kzoI-cn-t°≠ ap≥I-cp-X-ep-Iƒ

$ sI´n-S-ß-fp-sSbpw hr£-ß-fp-sSbpw kao-]Øp \n∂v amdn Xpd-mb ÿeØv

\n¬°pI.

$ Cf-Ip-∂tXm adn-™p-ho-gp-∂-Xp-amb hkvXp-°-fpsS kao-]Øv \n¬°-cp-Xv.

$ sshZypXSh-dp-Iƒ, Sm≥kvt^m-a-dp-Iƒ, mIvS-dn-Iƒ XpS-ßn-b-h-bn¬ \n∂v Hgn™p

\n¬°p-I.

$ \neØv Aa¿∂n-cn-°pI Xe-bn¬ `mc-ap≈ hkvXp-°ƒ hogmsX kwc-£n-°p-I.

$ hml-\-ß-fnse bmX Hgn-hm-°p-I.

$ sNdnb Ip´n-Isf X\n-sb-hn-SmsX kwc-£n-°p-I.

A·n-_m-[-bp-≠m-bm¬ kzoI-cn-t°≠ \S-]-Sn-I-a-߃

$ sI´n-S-Øn-\-ItØm ¢mkv dqan-\-ItØm Xo]n-Sp-Ø-ap-≠m-bm¬ \neØp IqSn Cg™v

BWv ]pd-tØ°v htc-≠-Xv.

$ sshZyp-X-_‘w ASn-b-¥-c-ambn hntO-Zn-°p-I.

$ A·n-_m-[-bp-≠mb ÿe-Øp-\n∂v Xo]n-Sn-°m≥ km[y-X-bp≈ hkvXp-°ƒ am‰p-I.

$ ^b¿ UnÃnw-Kvj¿ (XosI-Sp-Øm≥ D]-tbm-Kn-°p∂ D]-I-c-Ww) ]tbm-P-\-s∏-Sp-

Øp-I.

$ A·n-i-a\ tk\sb hnh-c-a-dn-bn-°p-I.

33

Npg-en-sIm-Sp-¶m‰v ka-bØv kzoI-cn-t°≠ \S-]Sn Ia-߃

$ sI´n-S-߃, hr£-߃, Sh-dp-Iƒ F∂n-h-bpsS kao-]Øp \n∂v amdn \n¬°p-I.

$ sshZypX _‘w hntO-Zn-°pI.

$ ap∂-dn-bn-∏p-Iƒ i≤n-°pI.

$ Kymkv IW-£≥ hntO-Zn-°pI.

$ Dbcw IqSnb ÿe-ß-fn¬ \n∂v amdn \n¬°p-I.

$ Xpd-m-b-ÿ-eØv Iangv∂v InS-°p-I.

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bqWn‰v 5

icoc kwÿnXn ( Body Posture)

5.1 \n¿∆-N\w

Posture refers to the body's alignment and positioning with respect to the ever present force ofgravity.

"There is no single best posture for all individuals. Each person must take the body he has, andmake the best of it. for each person, the best posture is that in which, the body segments arebalanced in the position of least strain and maximum support. This is an individual matter'' Metheny.

icockwÿnbpw AXns‚ ]m[m-\y-hp-ambn _‘-s∏´v hnhn[ [mc-WIfpw ImgvN-∏m-Sp-

Ifpw \ne-\n¬°p-∂p. t\sc \nh¿∂p \n¬°m-\p≈ Ignhv a‰v Pohn-I-fn¬ \n∂pw a\p-

jys\ hyXy-kvX-am-°p-∂p.

icn-bmb ico-c-kw-ÿn-Xntbbpw AXns‚ ]m[m-\y-sØ-°p-dn®pw Adn-bp-∂-tXm-sSm∏w

sX‰mb ico-c-ÿn-Xn-bpsS Imc-W-߃, ap≥I-cp-X-ep-Iƒ, ]cn-lm-c-am¿§-߃ F∂n-hsb

kw_-‘n®pw a\-n-em-t°-≠-Xp-≠v.

ico-c-kw-ÿn-Xn-bp-ambn _‘-s∏´ Bi-b-߃ Hmtcm hy‡n-I-fnepw hyXy-kvX-am-bn-cn-

°pw. tUmIvS¿, Iem-Im-c≥, inev]n, a\-im-kvX-⁄≥, Imbn-I-]cn-ioe-I≥ F∂n-hcpsS

ico-c-kw-ÿn-Xn-sb-°p-dn®v ImgvN-∏m-Sp-Iƒ hy-X-y-kvX-amWv. ico-c-kw-ÿnXn F∂v ]d-bp-

∂Xv Hcp s]mkn-j≥ As√-¶n¬ Hcp t]mkv BWv. Hcp hy‡n-bpsS \n¬∏v, \S-Øw,

hniaw F∂o Ah-ÿ-I-fn¬ Xs‚ ico-c-sØ FX Ffp-∏-Ønepw Imcy-£-a-ambpw

kuµ-cym-fl-I-co-Xn-bnepw ssIImcyw sNøp∂ Ah-ÿsb Bi-bn-®m-bn-cn°pw \√ posture(icoc kwÿn-Xn)IW-°m-°-s∏-Sp-∂-Xv.

Ne-\-ss\-]p-Wn, Xmfw, kuµ-cym-fl-IX XpS-ßn-bhsb√mw \√ ico-c-kw-ÿn-Xn-bpsS

am\-Z-fi-ß-fm-Wv. imco-cn-Im-h-iy-߃ A\p-k-cn®v hyXykvX posture dpIƒ B¿÷n-°p-

∂Xn\p≈ Ignhpw ][m-\-s∏- -Xm-Wv. e-]-Z-ambpw Imcy-£-a-ambpw imco-cn-I-[¿Ω-߃

\n¿h-ln-°p-∂Xv \√ posture s‚ e£-W-amW.v Muscle tonus, Mechanical freedom, Co-ordination, Neuro muscualr control F∂nh \n›-em-h-ÿ-bn-sebpw Ne-\m-h-ÿ-bn-sebpw

\√ posture \v Bh-iy-am-Wv. ico-c-`m-chn-`-P-\hpw KpcpXzmI¿j-Whpw icn-bmb coXn-bn-

em-sW-¶n¬ A[nIw kvsSpw kvsSbn\pw ico-c-`m-K-߃°v D≠m-Ip-∂n-√. \√ ico-c-

kw-ÿnXn B¿Pn-°p∂ Ah-k-c-ß-fn¬ ]bXv\w Ipd-hm-b-XpsIm≠v IqSp-X¬ Du¿÷w

D]-tbm-Kn-t°-≠n-h-cn-√.

icn-bmb ico-c-kw-ÿn-bpsS ]m[m\yw (Importance of correct posture)

1. hy‡n-I-fn¬ Bfl hnizm-kw h¿≤n-∏n-°p-∂p.

2. Du¿÷-hpw DW¿hpw Btcm-Kyhpw ico-c-Øn\v ][m\w sNøp-∂p.

3. t]in-Iƒ°pw k‘n-Iƒ°pw A\p-`-h-s∏-Sp∂ £oWw Ipd-bv°p-∂p. hy‡n-Isf

ssZ\w-Zn\ Imcy-ß-fn¬ Imcy-£-a-ambn ]h¿Øn-°m≥ klm-bn-°p-∂p.

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4. ico-c- mchn- -P\w \s -√n-eq-sSbpw ssIIm-ep-I-fnse t]in-Iƒ, k‘n-Iƒ F∂nhbneq-

sSbpw icn-bmb coXn-bn¬ _me≥kv sNøp-∂-Xp-sIm≠v t]in-Iƒ°pw k‘n-Iƒ°pw

thZ\ A\p-`-h-s∏-Sp-∂n-√.

5. \√ ico-c-kw-ÿnXn \s´-√v \nh¿Øn-\n¿Øp-∂-Xp-sIm≠v izk\w Ffp-∏-Øn-em-Ip-

∂p. AXp-aqew IqSp-X¬ HmIvkn-P≥ D≈n-te°v FSp-°m≥ Ign-bp-∂p.

hnhn-[-Xcw ico-c-kw-ÿn-Iƒ (Types of posture)

ico-c-kw-ÿn-Iƒ Ne-\m-h-ÿ-bnepw \n›-em-h-ÿ-bnepw ImW-s∏-Sp-∂p-. hnhn-[-Xcw ico-

c-kw-ÿn-Xn-I-fn¬ ASn-ÿm\ ico-c-kw-ÿn-Xn-I-fm-Wv.

Sitting Posture

Standing Posture

Walking Posture

1. Sitting Posture

Sitting posture s\ aq∂mbn Xcw-Xn-cn-®n-cn-°p-∂p.

a) Simple sitting

b) Reading, while sitting

c) Writing, while sitting

a) Simple sitting

efn-X-amb CcpØw (Simple sitting) F∂m¬ ico-c-t]-in-Iƒ Bb-k-c-ln-X-amb Ah-ÿ-

bn-em-bn-cn-°pw. CXn\v ico-c-t]-in-I-fpsS ]bXv\w hfsc Ipd®p amXta Bh-iy-ambn

hcp-∂-Xv. Xe, tXmƒ, CSp-∏v F∂nh ]c-kv]cw icn-bmb

t\¿tc-J-bn-em-bmepw CSp∏pw, Xebpw tXmfpw t\sc

\nh¿Ønbp≈ Ah-ÿ-bnepw Bbn-cn-°-Ww. XpS-Iƒ kam-

¥-c-ambpw Imep-Iƒ \ne-Øn\p ew_-ambn tN¿Øv ]nSn-°-

Ww. Imev]m-Z-߃ Xdn¬ ]cØn hbv°-Ww. ssIIƒ Aev]w

aS°n XpS-I-fn¬ hbv°-Ww. \s´-√n\v kt∏m¿´v \¬Ip∂

Xc-Øn-ep≈ Itk-c-I-fmWv Ccn-°m≥ D]-tbm-Kn-t°-≠-Xv. icn-

bmb-co-Xn-bne-√mØ CcpØw ]Ir-X-]-c-am-bp≈ \s´-√ns‚

hf-hns\ _m[n-°p-Ibpw AXv \s -√ns\ sshI-ey-ß-fn-te°v

\bn-°p-Ibpw sNøp-∂p.

b) Reading, while sitting

Ccp∂psIm≠p≈ hmb\ GI-tZiw efn-X-amb CcpØw t]mse-bm-

Wv. hmb-\m-km-a-Kn-I-fpw IÆpw XΩn¬ 30 sk.ao AIew ]men-°-

Ww. hmb-\m-km-a-Kn-I-fpsS BwKn¬ 450 `qanbv°v Xnc-›o-\-am-bn-cn-

°Ww. ]pd-Ip-hiw (\Sp-hv) s]mkn-j-\n¬ Bbn-cn-°-Ww. hmbn-°p∂

Bfns‚ ]pd-Ip-h-iØp \n∂pw aXn-bmb coXn-bn-ep≈ ]Imiw e`n-

°p∂p F∂v Dd∏p hcp-Ø-Ww. icn-bmb coXn-bn-ep≈ Itkc CXn-

\p-th≠n D]-tbm-Kn-°-Ww. Itk-c-bpsS Dbcw IqSp-X-em--hmt\m Xosc

Ipd-bp-hmt\m ]mSn-√. ssIIƒ hmb-\m-km-a-Kn-I-bn¬ ]nSn-®p-sIm≠v

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kuI-cy-]q¿∆w tai-bpsS ]pdØv hbv°-Ww. IqSp-X¬ hfhv D≈ Itkc D]-tbm-Kn-

°m≥ ]mSn-√b icn-bmb coXn-bn-ep≈ hmb-\m-ioew ]men-°m-Ø-Xv ImgvN-i-‡n-sb

tZmj-I-c-ambn _m[n-°p-∂p. IqSmsX ico-c-L-S\m sshI-ey-Øn-te°pw \bn-°p-∂p.

c) Writing, while sitting

Fgp-Xp-tºmƒ Itkc tai-bpsS ASn-bn¬ hc-Ww. Fgp-Xp∂

Bfns‚ ssIap-´p-Iƒ tai-bn¬ kuI-cy-]q¿∆w hbv°Ww .

ssI-Iƒ \ne-Øn\v kam-¥-c-am-bn-cn-°Ww. tai-bpsS Dbcw

Itk-c-bpsS Db-c-tØbpw Fgp-Xp∂ Bfns‚ Db-c-sØbpw

Bibn-®n-cn-°Ww. Bbm-k-c-ln-X-amb coXn-bn¬ Fgp-Xp-∂-

Xn\v tai-bpsS ]X-e-Øn\v Fgp-Xp∂ hy‡n-bpsS hi-tØ°v

Xmgv∂ coXn-bn-ep≈ Ncnhv D≈Xv \√-Xm-Wv.

2. Standing Posture

Standing Posture s\ posture s‚ ASn-ÿm\w F∂v hnfn-°m-dp-≠v. \nh¿∂p

\n¬°p-∂Xv Hcn-°epw \n›-em-h-ÿ-bmbn ]cn-K-Wn-bv°p-∂n-√. ChnsS \n›-

em-h-ÿ-bn¬ Ne\w \S-°p-∂p-≠v. Xe, s\©v, DZ-cw, CSp∏v F∂n-hpsS

a≤y-Øn-eq-sS-bp≈ sse≥ Hm^v Kmhn-‰n-hn‰n (km¶-ev]n-I-tc-J) t\¿tc-J-

bn¬ IqSn hcp-∂p. ico-c-`mcw Xpey-amb coXn-bn¬ ]mZ-Øn\pw D∏p-‰n-Iƒ°p-

an-S-bn¬ Hcp t]mse tIµo-I-cn-°p∂p. \n›-em-h-ÿ-bn-ep≈ \nh¿∂p≈

\n¬∏v Ipd®p ka-b-tØ°v HgnsI t_m[-]q¿∆w Hgn-hm-°-Ww. IqSp-X¬

kabw \n¬t°≠n hcp-tºmƒ CS-bv°n-Sbv°v ico-c-`mcw amdn-amdn Ccp-Im-

ep-I-fn-te°pw hym]n-∏n-°p-I. CXv am\-knI kwL¿jhpw t]in-I-fpsS Bbm-

khpw Ipd-bv°p-∂p.

3. Walking Posture

Ne-\m-h-ÿ-bn¬ t^m¿kv Ign-bp-∂Xpw t\¿tc-J-bn¬ Ne-\-Zn-i-bn-em-bn-cn-°Ww. \s´-

√ns‚ hfhv ]c-am-h[n Ipd-bv°-Ww. Xe-bpsS s]mkn-j≥ ]c-am-h[n ]Ir-Xn-]-chpw

kuI-cy-]q¿∆-hp-amb coXn-bnepam-bn-cn-°-Ww. ssIIm-ep-Iƒ Iam-\p-kr-X-ambn Nen-∏n-

®p-sIm≠v Bbm-k-c-ln-X-ambn apt∂m´v \S-°p-I. ap∂n¬ hbv°p∂Im-ens‚ Znibv°v

A\p-k-cn-®mbn-cn-°-Ww ]n≥Imev hbvt°-≠-Xv. Imens‚ D∏q-‰n-bmWv BZyw Xd-bn¬

Dut∂-≠-Xv. AXn-\p-tijw AtX Zni-bn¬ ap≥]m-Zß-ƒ \neØv ico-c-`mcw apt∂m´v

sIm≠p-h-cn-I. XpS¿∂v ASpØ Imens‚ D∏q‰n. \S-°p-tºmƒ ]c-am-h[n \neØv Aa¿Øp-

Ibpw ]h¿Ø\w XpS-cp-Ibpw Aa¿Øn-sIm≠v sNøp-I.

5.2 ico-c-L-S\ sshI-ey-߃ (Postural Deformities)

kzm`m-hn-I-amb coXn-bn¬ \n∂v hyXy-ÿ-amb coXn-bn¬ ico-c-L-S-\-bn¬ D≠m-Ip∂

am‰-ß-fmWv ico-c-L-S-\m-ssh-I-ey-߃ (Postural Deformities. hnhn-[-Im-c-W-ßfm¬ ico-

c-L-S-\m-ssh-I-ey-߃ kw -hn-°m-dp-≠v. icn-bmb ico-c-kw-ÿnXn A\p-h¿Øn-°m-ØXpw

ico-c-L-S-\-bn¬ sshI-ey-߃ D≠m-°mw. hy‡n-I-fn¬ t]mj-Im-lm-c-Øn-ep-≠m-hp∂

hyXn-bm-\hpw ico-c-L-S-\-bn¬ sshI-ey-߃ krjvSn-bv°m-dp-≠v. Nne ico-c-L-S\ sshI-

ey-߃ k¿P-dn-I-fn-eq-sSbpw a‰p NneXv nkn-tbm-sX-dm∏n FIvk¿ssk-kp-I-fn-eq-sSbpw

]cn-l-cn-°mw. ImbnI ]h¿Ø-\-ß-fn-eq-sSbpw Ifn-I-fn-eq-sSbpw CØcw ico-c-L-S-\m-

ssh-I-ey-ß-fnse Ahÿ Hcp ]cn[n hsc eLq-I-cn-°m-hp-∂-Xm-Wv. CØcw ico-c-L-

37

S\m sshI-ey-߃ kw`-hn-°m-Xn-cn-°m-\p≈ ap≥I-cp-X-ep-Iƒ hfsc sNdnb ]mb-Øn¬

Xs∂ Ah-ew-_n-t°-≠Xv AXym-h-iy-am-Wv. AtXm-sSm∏w ico-c-L-S-\m-ssh-I-ey-߃

t\ctØ Is≠Øn imkvXo-b-amb ]cn-lm-c-am¿§-߃ \¬Ip-Ibpw sNøWw-. km[m-c-

W-bmbn hy‡n-I-fn¬ I≠p-h-cm-dp≈ Nne ico-c-L-S\ sshI-ey-ß-fmWv

ico-c-L-S-\m-ssh-I-ey-߃ s]mXpsh P∑-\mepw B¿Pn-Xhpw BImw.

ico-c-L-S-\m-ssh-I-ey-߃°p≈ ][m\ ImcW--߃

1. ]cp°v 6. sX‰mb Blm-c-ioew (t]mj-W-°p-d-hv)

2. tcmK-߃ 7. A\p-I-cWw

3. ioe-߃ 8. sXmgn¬]cw

4. ]mc-ºcyw 9. A⁄X

5. hkvX-[m-c-W-coXn

1. ssIt^m-knkv (Khyphosis)

\s´-√ns‚ sXmdm-knIv `mKsØ kzm`m-hnI hfhv A[n-I-cn°p∂ Ah-ÿ-

bmWv ssIt^m-kn-kv. s\©ns‚ mKØv \s´√v IqSp-X¬ ]pd-In-te°v X≈p-

∂p. Igp-Øn¬ \n∂v Xe ap∂n-te°v D¥n-bn-cn-°pw. tXmfp-Iƒ ap∂n-te°v

he-™n-cn-°pw.

e£-W-߃ (Symptoms)

1. apXp-In-¬ hfhv cq]-s∏-Sp∂p

2. apXp-In\v ImTn-\yhpw (Stiffness) thZ-\bpw A\p-`-h-s∏-Sp∂p

3. t]in-I-fpsS _e-°p-dhv

4. izk-\-X-Sw (if sevese cases)

5.3 Imc-W-߃ (Causes)

1. P\-\-ssh-Ieyw

2. PohIw Un bpsS A`mhw

3. \s´-√n-ep≈ ]cn°v

4. sX‰mb coXn-bn-ep≈ Posture ioe-am-°¬ (Itk-c-bn¬ Ccn-°p-tºmƒ, Iwºyq-´¿

D]-tbm-Kn-°p-tºmƒ, ssUhnw-Kv, \n¬∏v, \SØw apX-em-b-h)-

5. sX‰mb coXn-bn-ep≈ hymbm-a-Øn-eqsS ]pdw t]in-I-fpsS _e-°p-dhv D≠m-Ip-∂-

tXm-sSm∏w s\©nse t]in-Iƒ i‡n-s∏-Sp-∂p.

]cn-lm-c-am¿K-߃ (Remedial measures)

1. \n¬°p-tºmgpw Ccn-°p-tºm-gpw, \S-°p-tºmgpw icn-bmb coXn-bn-ep≈ ico-c-kw-

ÿnXn ]men-°p-I.

2. s\©nse t]in-Iƒ°v th≠n flexibility hym-bm-ahpw ]pdwt]in--Isf _e-s∏-Sp-Øp∂

hymbm-a-hpw.

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3. A\p-tbm-P-y-amb tbmKm-k-\-߃ sNøp-I. ([\p-cm-k\w (Dhanurasana), NIm-k\w

(Shakrasana), pwPw-Kmk\w (Bhujangasana) etc)

4. ae¿∂p-In-S∂p Dd-ßp-tºmƒ apXp-In\p ]pd-In¬ Xe-bnW hbv°p-I.

5. Severe cases ¬ surgery \S-ØpI.

6. \o¥¬ ]mIvSokv sNøp-I.

7. tUmIvS-dpsS \n¿t±-i-]-Imcw Corrective hymbmaw sNøn-∏n-°p-I.

2. tem¿tUm-knkv (Lordosis)

\s´ens‚ DZc (lumbar) mKsØ kzm`m-hnI hfhv A[n-I-cn-°p∂ Ah-ÿ-

bmWv temtUm-kn-kv. DZ-c-`m-KsØ t]in-Iƒ Zp¿_-e-am-Ip-Ibpw ap∂n-te°v

D¥p-Ibpw sNøpw.

e£-W-߃ (Symptoms)

1. Abdomen ]pd-tØbv°p X≈p∂p

2. Lower back AI-tØbv°p X≈p∂p

3. ]pdw thZ\

Imc-W-߃ (Causes)

1. P\-\-ssh-Ieyw

2. PohIØns‚ A`mhw

3. \s´-√nse HSn-hv, apdnhv F∂nh

4. ssZ\w-Zn\ Pohn-X-Ønse ]h¿Ø-\-ß-fn¬ G¿s∏-Sp-tºmƒ sX‰mb ico-c-kw-ÿnXn

]men-°m-Ø-Xp-aqew (Hcp ssI D]-tbm-Kn®v `mcw Db¿Ø¬)

5. s]mÆ-ØSn (Obesity)

6. DZ-c-t]-in-I-fpsS _e-°p-d-hp-aq-ehpw Lower back t]in-Iƒ ZrVam-Ip-∂-Xp-sIm-≠pw.

]cn-lm-c-am¿§-߃ (Remedial Measures)

1. \nev°p-tºm-gpw, \S-°p-tºmgpw Ccn-°p-tºmgpw icn-bmb coXn-bn-ep≈ ico-c-kw-ÿnXn

]men-°p-I.

2. Lower back t]in-Iƒ°v Flexibility hymbm-ahpw DZ-c-t]-in-Iƒ°v strengthening hymbm-

ahpw \¬Ip-I.

3. Ian-gv∂p-In-S∂v Dd-ßp-tºmƒ hb-dn\v ASn-`m-KØv Xe-bnW hbv°p-I.

4. ]›n-tam-Øm\ Bk-\w, ]mZ-l-kvXm-k-\, lem-

k-\, \uIm-k\ F∂o tbmKm-k-\-߃ sNøp-I.

3. kvtImfn-tbm-knkv (Scoliosis)

v\s´-ens‚ hetXm CStXm hi-tØ-bv°p≈ Ncn-hn-s\-

bmWv kvtImfn-tbm-knkv F∂p ]dbp--∂-Xv. tXmfv Hcp

39

hi-tØbv°v Xmgp-Ibpw CSp∏v apI-fn-te°v Db¿∂v Ccn-°p-Ibpw sNøpw.

e£-W-߃ (Symptoms)

1. Hcp tXmfv at‰-tXm-fn-s\-°mƒ Db-c-°q-Sp-X-embn ImW-s∏-Sp-∂p.

2. \Sp-hns‚ (hip) Hcp-hiw at‰ hi-tØ-°mƒ Db-c-Øn¬ ImW-s∏-Sp-∂p.

3. IqSp-X¬ kabw \nev°p-tºmgpw Ccn-°p-tºmgpw \s´-√n\v £oWw A\p-`-h-s∏-Sp-

∂p.

4. ]pdw thZ\

Imc-W-߃ (Causes)

1. P\\ sshIeyw

2. ]mc-ºcyw

3. Poh-I-ß-fpsS A`mhw

4. \s´-en-\p≈ HSn-hv, apdnhv F∂nh

5. \nXy-Po-hn-X-Ønse ]h¿Ø\ ioe-߃ (ico-c-Øns‚ Hcp hiw amXw D]-tbm-Kn-

®p-sIm-≠p≈ `mcw Db¿Ø¬).

6. ico-c-Øns‚ Hcp hi-Øp≈ t]in-Iƒ°v _e-°q-Sp-Xepw adp-h-i-tØXv _e-£-b-

ap-≈-Xp-am-Ip-∂p.

7. Hcp Imen-\p≈ \of-°p-d-hv.

8. Hcp hi-Øp≈ As√-¶n¬ unilateral ImgvNbpw tIƒhn-°p-dhpw

]cn-lm-c-am¿§-߃ (Remedial Measures)

1. Ccn-°p-tºm-gpw, \S-°p-tºm-gpw, \nev°p-tºm-gpw, Dd-ßp-tºmgpw icn-bm-b-co-Xn-bn-ep≈

icoc kwÿn-Iƒ ioe-am-°p-I.

2. _e-°p-d-hp≈ hisØ t]in-Iƒ strengthening hymb-a-Øn-eqsS _e-s∏-Sp-Øp-I.

3. _e-ap≈ hisØ t]in-Iƒ°v strengthening hymbm-am-߃ \¬Ip-I.

4. tbmKm-k-\-ß-fmb XntIm-Wm-k-\w, A¿∞-N-Im-k\w XpS-ßn-bh ]cn-io-en-°p-I.

40

bqWn‰v 6

ImbnI hnt\m--Z-߃

HmSm\pw NmSm\pw Fdn-bm-\p-ap≈ ImbnI ]h¿Ø-\-߃°v a\p-j-y-cm-in-bpsS AXbpw

]g-°-ap-≠v. _n.kn. 776 Kokn¬ Bcw-`n® ]pcm-X\ Hfn-]nwIv sKbnw-kn¬ Nne AXve-

‰nIv C\-ß-fpsS a’cw \S-Øn-bn-cp-∂p. 1896 B[p-\nI Hfn-w]nIv a’-c-߃ Bcw-`n-®p.

Imbn-I-Xm-c-߃°v a‰p-c-bv°m-\p≈ G‰hpw henb thZn-bmWv Hfnw-]n-Ivkv. 1912˛¬ ¬

cq]w sIm≠ "C‚¿\mj-W¬ Aa-N-z¿ AXve-‰nIv s^U-td-j-\m'Wv (IAAF) A¥m-cm-

jvSXe-Øn¬ AXve-‰nIv a’-c-߃ \nb-¥n-bv°p-∂-Xv. Ct∏mƒ Cu kwL-S\ "C‚¿\mj-

W¬ Atkm-kn-tb-j≥ Hm^v AXve-‰nIvs^U-td-j≥kv ((IAAF) F∂mWv Adn-b-s∏-Sp-

∂X

6.1 AXve‰Ivkv

a. Sm°v C\-߃

b. ^o¬Uv C\-߃

c. Iss_≥Uv C\-߃

d. amc-tØm¨

e. tImkvI¨Sn a’-c-߃

f. a’cw \S-Øw

Sm°v

100 ao‰¿ apX¬ 10000 ao‰¿ hsc-bp≈ hnhn[ a’-c-߃ Hcp sNdnb ÿeØv kwL-Sn-

∏n-°m≥ ]mI-Øn-\mWv Sm°v cq]-I-ev]\ sNbvXn-cn-°p-∂-Xv. Hcp hrØhpw Zo¿L NXp-

chpw AYhm c≠v A¿Y hrØ-ßfpw Hcp Zo¿L NXp-chpw tN¿∂-XmWv Sm°v. Zo¿L-

hr-Øm-Ir-Xn-bn-ep≈ Sm°ns‚ Np‰-fhv 400 ao‰¿ BWv.

dÆnwKv A BC

Hm -Øns‚ BZ-y-£-c-߃ F∂p ]d-bm-hp∂ ]h¿Ø-\-߃ ]cn-io-en-°p-∂-XmWv dÆnwKv

A BC dÆnwKv ABC. bn-se Nne ]h¿Ø-\-߃ NphsS tN¿°p-∂p.

ap´pb¿Ønbp≈ \SØw (High knee)

Hmtcm-cp-Øcpw eoUnMv seKns‚ XpS Xdbv°v

kam¥cambn Db¿Øn kmh-[m\w apt∂m´p \S-

°pI. ssIIƒ 90 UnKn, ssIap´n¬ h®v aS-ßn-bn-

cn-°-Ww. Du∂p∂ Im¬ ]q¿W-ambpw Db¿∂v hnc-

e-K-ß-fn¬ \n¬°-Ww. At∏m-gmWv at‰- Im¬ap v

Db¿tØ-≠-Xv.

41

Im¬ap´pb¿Ønbpw \nh¿Øn-bp-ap≈ \S-Øw (High knee marching with

extention of the lower leg)

t\ctØ ]d-™-Xn¬\n∂v CXn-

\p≈ hyXymkw Im¬ Xdbv°v

kam¥cambn Db¿Ønb tijw ap v

]q¿W-ambn \nh¿Øp∂p F∂-

XmWv. Xmsg ]dbpw ]Imcw CXp

]cn-io-en-°-Ww. CSXpIm¬ hnc-ep-

I -fn -eq∂n apI-fn -te -°p -b¿∂v,

heXpXpS Xdbv°v kam¥cambn

Db¿Ønb tijw ]q¿W-ambn \nh¿Ø-Ww. heXp]mZw Xmsg Du∂n, CS-Xp-Im¬

apt∂m´p h® tijw CtX coXn Bh¿Øn-°-Ww.

]cn-io-e\\n¿tZ-i-߃

$ ZrjvSn t\sc-bm-bn-cn-°-Ww, tXmfp-Iƒ Bbm-k-c-ln-X-am-°-Ww.

$ ssIap´pIƒ 90 UnKn-bn¬ aS-ß-Ww.

$ XpS Db¿∂p Ign-bp-tºmƒ ap´p \nh¿Øn ]n∂oSv ]mZ-Øns‚ ap≥`mKw IpØn,

ASpØ ]Sn Bh¿Øn-°-Ww.

IW-¶m¬ \o´n, Im¬ap´pb¿Ønbp≈ Nm´w

Cu coXn Ipd®v Bbm-k-I-c-am-Wv. XpS-

°-°m¿°v, X\n-®p≈ aq∂p \mev

lkzamb ia -ßfpw Hmtcm∂p

Ign™p≈ hni-ahpw aXn-bm-Ipw. tdm∏v

sIm≠v NmSp-∂-Xp-t]m-ep≈ BIvj-

\mWv sNøp-∂-Xv. \S-°p-∂-Xn\p ]I-

cw, tdm∏p-sIm≠v NmSp∂ coXn ]cn-io-

en-°pw. XpS Xdbv°v kam¥cambn

Db¿Øn IW-¶m¬ \nh¿Øpw. ZrjvSn

t\sc-bm-bn-cn-°-Ww. ssIIƒ 90 UnKn

aS-°n XpS¿®-bmbn apt∂m´pw ]nt∂m´pw Nen-∏n-°-Ww.

]cn-io-e\\n¿tZ-i-߃

$ ZrjvSn t\sc-bm-bn-cn-°-Ww, tXmfp-Iƒ Bbm-k-c-ln-X-am-°-Ww.

$ ssIap´pIƒ 90 UnKn-bn¬ aS-ß-Ww.

$ XpS Db¿∂p Ign-bp-tºmƒ ap´p \nh¿Øn ]n∂oSv ]mZ-Øns‚ ap≥`mKw IpØn,

ASpØ ]Sn Bh¿Øn-°-Ww.

42

IW-¶m¬ \o´n, Im¬ap´pb¿Ønbp≈ Nm´w

Cu coXn Ipd®v Bbm-k-I-c-am-Wv. XpS-°-

°m¿°v, X\n-®p≈ aq∂p \mev lkzamb ia-

ßfpw Hmtcm∂p Ign™p≈ hni-ahpw aXn-

bm-Ipw. tdm∏v sIm≠v NmSp-∂-Xp-t]m-ep≈

BIvj-\mWv sNøp-∂-Xv. \S-°p-∂-Xn\p ]I-

cw, tdm∏p-sIm≠v NmSp∂ coXn ]cn-io-en-°pw.

XpS Xdbv°v kam¥cambn Db¿Øn IW-

¶m¬ \nh¿Øpw. ZrjvSn t\sc-bm-bn-cn-°-Ww.

ssIIƒ 90 UnKn aS-°n XpS¿®-bmbn

apt∂m´pw ]nt∂m´pw Nen-∏n-°-Ww.

]cn-io-e\\n¿tZ-i-߃

$ HmSp-∂-Xn\p \s√mcp Xmf-Iaw

Is≠ØpI. ]n∂oSv ]Xnsb

apt∂m´p \oßn, tPmKnMv coXn-bm-

°-Ww. ItaW Imep-I-fpsS

thKw h¿[n-∏n-°p-I.

$ ZrjvSn t\sc Dd-∏n®v ssIIƒ

apt∂m´pw ]nt∂m´pw XpS¿®-

bmbn Nen-∏n-°p-I.

ko‰v In°vkv

]Xps° apt∂m´p \oßp-I. D∏q‰n ]n∂n-

te°p sIm≠ph∂v ]rjvT`mKØv ap´n-°m≥ ian-°p-I. Cu coXn Imep-Iƒ ]n∂n-te°v

\∂mbn hf-bm\pw XpSbpsS ap∂nep≈ t]inIƒ (IzmUn-sk]vkv) \∂mbn hen-®v,

Ab-hp≈Xm°m\pw klm-bn-°pw.

]cn-io-e\\n¿tZ-i-߃

$ Hcn-SØp \n∂v HmSp-I (spot running). HmSp-tºmƒ D∏q‰n ]n∂nte°p sIm≠phcpI.

$ kmh-[m\w apt∂m v \oßp-I, D∏q‰n Ign-bp-∂X Db-c-Øn¬ ]n∂n-te°p hcWw.

$ Im¬ ]n∂n¬ ]c-am-h[n Db¿Øp-∂-Xn¬ amXw i≤n-°pI (XpS Db¿ØcpXv).

$ XpS-°-Øn¬ D∏q‰n ]n≥`m-KØv ap´n-°m≥ Ign-™n-s√-¶n¬ hnj-an-t°-≠.

$ ho≠pw ]cn-io-e\w sNbvXv D∏q‰n ]c-am-h[n

Db¿ØpI.

dÆnMv B£≥ (Running Arm Action)

Cu ]cn-io-e-\-Øn¬, ssIap´v aS°n 90 UnKn ew_-

ambn ]nSn®psIm≠v, HmSp∂ Znibv°v kam-¥-c-ambn,

ssIIƒ apt∂m´pw ]nt∂m´pw Nen-∏n-°p-∂-Xn-emWv

i≤n-t°-≠-Xv. BZyw \nh¿∂v, t\sc \n∂v ]cn-io-en-

°p-I. ]n∂oSv \S-°-Ww. XpS¿∂v sNdnb tPmKnMv,

]ns∂ kv]n‚nMv.

43

]cn-io-e\\n¿tZi-߃

$ ssIap´v ]n∂n-te°pw Db-c-Øn-te°pw hen®v Nen-∏n-°p-I.

$ ssIIƒ, apJsØ t]in-Iƒ F∂nh Xf¿Øn, XmSn-sb√v XmgvØp-I.

$ ZrjvSn t\sc, icocw A¬∏w apt∂m´p Ncn-b-Ww.

$ Imep-Iƒ kzbw Nen-°-s´. ssII-fpsS Ne\w amXw i≤n-°p-I.

Im¬ap´pb¿Øn, thKw h¿[n-∏n®p≈ Hm´w (High knee running)

Hmtcm-cp-Øcpw ]Xps° 5 ao. apt∂m´p Nen-°p-I. Im¬ap´v Db¿Ønbpw IW-¶m¬ \o´m-

sX-bp-amWv Nen-t°-≠-Xv. kn·¬ e`n-®m-ep-S≥, 10 ao. apt∂m´v HmS-Ww. Ign-bp-∂X

thK-Øn¬ sNøWw.

]cn-io-e\\n¿tZ-i-߃

$ Im¬ap´v Db¿Øp-tºmƒ icocw

\nh¿∂n-cn-°-Ww. kn·¬ e`n-®m-

ep -S≥, apt∂m´ v Ncn™v

Im¬thKw Iq´n aptºm´p IpXn-°p-

I.

$ ssIIƒ apt∂m´pw ]nt∂m´pw Nen-∏n-°p-I.

$ ZrjvSn t\sc-bm-bn-cn-°-Ww. icocw ]nt∂m´v Ncn-b-cp-Xv.

Iu®v Ãm¿´v (Crouch start)

400 ao‰¿h-sc-bp≈ lrk-z-Zc a’-c-߃°v Iu®v Ãm¿´v \n¿_-‘-am-Wv. ""Hm¨bp-h¿

am¿°v'' ""sk‰v'' F∂o \n¿t±-i-߃°v tijw shSn-ap-g-°n-bmWv a’cw Bcw-`n-°p-∂-Xv.

Hm¨bph¿am¿°v : Ãm¿´nßv sse\n\v sXm´p ]pd-In-embn ssIIƒ\neØv IpØn

_e-Iq-Sp-X-ep≈ (power foot) Imev ap≥]nepw at‰-Im-ev]p-d-In-ep-ambn Ãm¿´nßv tªm°n¬

ap∂n-te°v t\m°n-bn-cn-°p-∂-Xn-s\-bmWv On your

mark s]mkn-j≥ F∂p ]d-bp-∂-Xv.

sk‰v s]mkn-j≥ : Hm¨ bph¿am¿°v s]mkn-j-

\n¬\n∂v Im¬ap v \ne-Øp-\n∂v Db¿Øn Ac-s° v

tXmfns‚ \nc-∏n\p apI-fn-em-°p-Ibpw ico-c`mw

ssII-fn¬ tIµo-I-cn-°p-Ibpw sNbvXv \n›-em-h-

kvX-bn¬ XpS-cp-∂-XmWv sk‰v s]mkn-j≥.

^o¬Uv C\߃

^o¬Uv C\-ßsf tXmbn-Mv, Pw]nMv F∂v c≠m-

bn-Xn-cn-°mw.

44

temwKv Pw]v

d¨th ˛ d¨th-bpsS \ofw 40 ao‰¿ hoXn 1.22 ao‰¿

em‚nMv Gcy (]n‰v) 2.75 ao‰¿ apX¬ 3.00 ao‰¿hsc hoXn. tS°v Hm^v sse\n¬ \n∂v 1

apX¬ 3 ao‰¿hsc AI-se-bm-bn-cn°pw em‚nMv Gc-y. em‚nMv Gc-y-bpsS \ofw tS°v

Hm^v sse\n¬ \n∂v Ipd-™Xv 40 ao‰¿ D≠m-bn-cn-°-Ww.

tS°v Hm^v t_m¿Uv ˛ d¨th-bn¬ em‚nMv Gc-y-bn¬ \n∂v 1 apX¬ 3 ao‰¿ AI-e-Øn-

emWv tS°v Hm v t_m¿Uv ÿm]n-°p-I. 1.22 ao‰¿\o-fhpw 20 sk.ao hoXn-bp-amWv. XSntbm

kam\ hkvXp-°ƒsImt≠m \n¿Ωn® tS°v Hm^v t_m¿Uns‚ Af-hv.

d¨th-bn-eqsS HmSn-h∂v Hcp Imen¬ Db¿∂v (take off) thWw NmSm≥, tS°v Hm^v

sNøp∂Im¬ tS°v Hm^v sse\n\v ]pd-In-em-bn-cn-°-Ww.

hnP-bnsb Xocp-am-\n-bv°p-∂Xv ˛ F´n¬ IqSp-X¬ a’-cm¿Yn-I-fp-s≠-¶n¬ Dug-a-\p-k-

cn®v Hmtcm ImbnIXmc-Øn\pw ap∂v Ah-k-c-ß-fƒ hoXw anI® 8 t]sc Is≠-Øp-I-

bpw, 8 t]¿°v ho≠pw aq∂v Ah-k-c-ßn¬IqSn \¬Ip-Ibpw thWw. Cßs\ ho≠pw

Ah-kcw \¬Ip-tºmƒ F´mw ÿm\-Øp-h-∂-bmƒ BZ-yhpw H∂mw ÿm\Øv h∂-bmƒ

Ah-km-\hpw F∂ Ia-Øn-em-bn-cn-°Ww Ah-kcw \¬tI-≠-Xv.

Hmtcm Imbn-I-Xm-c-Øns‚bpw Bdv Ah-k-c-ß-fnse anI® ]I-S-\-amWv ]cn-K-Wn-°p-I.

Cßs\ ]cn-K-Wn-°p-tºmƒ Xpe-yX h∂m¬ B Xmc-ß-fpsS c≠m-asØ anI® ]ISw

]cn-K-Wn-°--Ww.

tXmbnwKv Shortput

tXmbn-Mnse Gsd ]Nm-c-ap≈ C\-amWv tjmSv]p-´v.

1.07 ao‰¿ Bc-ap≈ hrØ-Øn-\p-≈n¬ \n∂v Fdn-bp∂ tjm´v 34.920 tImWn-ep≈ skIvS-

dn-\p-≈n-emWv hotg-≠-Xv. skIvS-dn\p ]pdØv hogp-∂Xv ]ng-hm-Wv. tjm´v Fdn-™-tijw

hrØ-Øn\p ]pdØv IS-°p-∂Xv hrØ-Øns‚ ]pd-Inse ]Ip-Xn-bn-eq-sS-bm-bn-cn-°-Ww.

45

hnP-bnsb Xocp-am-\n-bv°p-∂Xv o¬Uv C\-ß-fn¬ tjm´v ]p´v, Sn∏nƒPw-]v, UnkvIvkv

tXm P-h-en≥tXm F∂o Zqc-Øn-\p-th-≠n-bp≈ a’-c-߃°v temwKv Pw]nse coXn-X-

s∂-bmWv \S-∏n-em-°p-∂-Xv.

hnhn[ hn`m-K-ß-fpsS tjm´ns‚ `mcw

Girls Women Boys Men Men

Youth Junior/Senior Youth Junior Senior

3 Kg 4 Kg 5 Kg 6 Kg 7.260 Kg

6.2 taP¿sK-bnwkv

enJnX-\n-b-am-h-en-Iƒ A\p-k-cn-®p-sIm≠v kwL-Sn∏n°p∂ Ifn-IsfbmWv taP¿sK-bnwkv

F∂p ]d-bp-∂-Xv. CØcw sKbnapIƒ kwL-Sn-∏n-°p-∂-Xn\v \n›nX \ne-hm-c-Ønepw

\njvI¿jn-®n-´p≈ Af-hn-ep-ap≈ Ifn-°-f-ßfpw AX--ym-h-i-y-am-Wv. taP¿ sKbn-ap-I-fn¬

]s¶Sp-°p∂ Ifn-°m-cpsS FÆ-Ønepw a’-c-ssZ¿L-y-Ønepw hy-‡-amb \n¿t±-i-߃

]men-°-s∏-tS-≠-Xp-≠v. CØcw am¿§ \n¿t±-i-߃ Xøm-dm-°p-∂Xpw Imem-\p-kr-X-ambn

]cn-jv°-cn-°p-∂Xpw hnhn[ A¥¿tZ-iob ImbnI kwL-S\/Atm-kn-tb-j-\p-I-fm-Wv.

a’-c-Øns‚ mK-amtbm hnt\m-Z-Øn-\p-th-≠ntbm taP¿ sKbn-ap-Iƒ kwL-Sn-∏n-°m-dp≠v.

thmfn-t_mƒ

46

NcnXw

Ata-cn-°-bn¬ akm®p-sk-‰vknse ssh.Fw.-kn.-F-bpsS ^nkn-°¬ FU-yq--t°-j≥ Ub-

d-IvS-dm-bn-cp∂ hne-yw. Pn. tam¿K\mWv thm-fn-t_mfns‚ ]nXm-hmbn Adn-b-s∏-Sp-∂-Xv.

1895 emWv hneyw Pn. tam¿K≥ thm-fn-t_mƒI-fn°v cq]w \¬In-b-Xv. ant‚m s\‰v F∂

t]cn-emWv BZ-y-Im-eØv Cu Ifn Adn-b-s∏-Sp-∂-Xv. s\‰v\v Ccp-]p-dhpw \n∂v ]¥v A∏p-

dhpw C∏p-dhpw ]mbn-°p-∂Xp (thmfn-bn-Mv) t]mse tXm∂p-∂p-sh∂ Ifn-bn-te¿s∏-´n-cp-

∂-h-cpsS A`n-]m-b-Øn-¬ \n-∂mWv thmfn-t_mƒ F∂-]Zw ]Nm-c-Øn-embXv. 1896 ¬

s]m^. F.Sn lm¬ÃUv Cu Ifn°v thmfn-t_mƒ F∂p t]cn-´p. thmfn-t_mƒtIm¿´ns‚

Afhv 18 ao‰¿\ofhpw 9 ao‰¿ hoXn-bp-amWv. 18 ao‰¿\o-f-ap≈hcsb sskUv sses\∂pw

9 ao‰¿ hoX-bp≈ ]pd-Inse hcsb k¿hokv sses\∂pw ]d-bp-∂p. 9 ao‰¿ \ofhpw

hoXn-bp-ap≈ c≠v ka-N-Xp-c-ß-fmbn tIm¿´ns\ a≤-y-h-c-sIm≠v hn`-Pn-®n-cn-°p-∂p. a≤y

hc°v apI-fn-embn s\‰v tIm¿´ns\ c≠mbn th¿Xn-cn-°p-∂p.

A‰m-°nMv sse≥ : a[-y-h-c-bn¬ \n∂pw 3 ao‰¿ AIse a[-y-h-c°v kam-¥-c-ambn ImWp∂

A‰m-°nMv sse≥ Hmtcm tIm¿´n-s\bpw ^≠vtIm¿´v (A‰m-°nMv Gc-y) _m°v tIm¿´v

F∂v c≠m-bn-Xn-cn-°p-∂p.

s\‰v: Ifn-°-f-Øn\p a[-y-Øn-embn 1 ao‰¿ hoXnbpw 9.5 apX¬ 10 ao‰¿hsc \of-hp-ap≈

s\‰v ÿm]n-®n-´p-≠v. \ne-Øp-\n∂pw s\‰ns‚ apIƒ`m--KsØ Dbcw ]pcp-j≥am-cpsS a’-

c-Øn\v 2.43 ao‰dpw h\n-X-I-fpsS a’-c-Øn\v 2.24 ao‰--dp-am-Wv.

B‚n\: a[-y-h-c-bn¬ sskUv sse\n\v ew_-ambn s\‰n\v apI-fn¬ ImWp∂ Nph∏pw

sh≈bpw CS-I-e¿∂p-Im-Wp∂ hg-°-ap≈ Iºn-bmWv B‚n\ CXns‚ \ofw 1.80 ao‰-

dmWv. 80 sk‚nao‰¿ s\‰n\v apI-fn¬ Db¿∂p-\n-ev°pw.

47

Ifn-°m¿: Hcp Soan¬ 6 t]cmWv Hcp ka-bØv Ifn-°p-I. CXn¬ 3 t]¿ap≥\n-c-bnepw 3

t]¿ ]n≥\n-c-bn-ep-am-bmWv \n¬°p-I. ]n≥\n-c-bnse Ifn-°m¿ A‰m-°nMv Gc-y-°p-≈n¬

\n∂v BI-an-°m≥ ]mSn-√. ]I-c-°m-cmbn 6 Ifn-°m-cp-≠mhpw. Hcp Ifn-°m-c≥ ]pd-tØ°v

t]mIptºmƒ AI-tØ°v hcp∂ Ifn-°m-c\v ]pd-tØ°v t]mI-W-sa-¶n¬ ]I-c-°m-c-

\mbn htc-≠Xv BZyw ]pd-Øp-t]mb Ifn-°m-c-\mWv. Cu \nbaw ens_tdm°v _m[-I-

a-√.

ens_tdm :_m°vtIm¿´n¬ amXw Ifn-°m≥ A\p-hm-Z-ap≈ Ifn-°m-c-\mWv ens_-tdm.

]n≥\n-c-bnse GXp-I-fn-°m-c\pw ]I-c-°m-c-\mbpw ens_-tdm°v Ifn-°mw. a‰v Ifn-°m-

cn¬ \n∂pw hy-X-y-kvX-amb \nd-ap≈ thj-am-bn-cn°pw ens_tdm [cn-°p-I. ens_-tdm°v

sk¿hv sNømt\m BI-an-°p-hmt\m A\p-hm-Z-an-√. Ifn Bcw-`n-°p-∂Xv Hcp Snw k¿hv

sNbvXp-sIm-≠m-Wv. k¿hv sNøp-∂Xv tIm¿´n\v ]pd-In-ep≈ hcbv°v (k¿hokv sse≥)

]pd-Øp-\n-∂m-Wv. tSmkv t\Snb Soan\v k¿hv sNøp-I-tbm, k¿hv kzo-I-cn-°p-Itbm GXv

hi-Øp-\n∂v Ifn-°-W-sa∂v Xocp-am-\n-°p-Itbm sNømw.

Ifn-bn¬ t]mbn‚ v e`n-°p-∂-Xn\v.

FXn¿ Soans‚ If-Øn-\p-≈n¬ ]¥v hogvØp-I-tbm, FXn¿Sow ]¥v ]pd-Øp-I-f-bp-I-tbm,

Ah¿ ]nghv hcp-Øp-Itbm sNø-Ww. Hcp Soanse Ifn-°m¿ aq∂v Xh-W-bn¬ IqSp-X¬

]¥n¬ sXmSp-∂Xv ]ng-hm-Wv. Hcmƒ XpS¿®-bmbn c≠v XhW ]¥v sXmSp-∂Xpw ]ng-

hmWv.

a’cw Pbn-°p-∂-Xn\v

Hcp sk‰v hnP-bn-°p-hm≥ 25 t]mbn‚ v t\Sp-Ibpw FXn¿ Soan-s\-°mƒ 2 t]mbn‚ v hy-X-

ym-k-ap-≠m-bn-cn-°p-Ibpw thWw t]mbn‚ v 25- ˛ 24 Bhp-I-bm-sW-¶n¬ 2 t]mbn‚ v hy-X-ym-

k-ap-≠m-Ip-∂-Xp-hsc a’cw XpS-cpw.

A©v sk‰v a’-c-ß-fn¬ aqs∂Æw hnP-bn-°-Ww. a’cw A©v sk‰p-hsc \ofp-I-bm-

sW-¶n¬ A©m-asØ sk‰n¬ 25 \v ]Icw 15 t]mbn‚n¬ a’cw Ah-km-\n-°pw.

ssSwHu´v: Hcp sk‰n¬ Ccp Soap-Iƒ°pw c≠v ssSw Hu´v hoXw D]-tbm-Kn-°mw. Hcp

ssSwHu-´n‚ ssZ¿Lyw 30 sk°‚mWv.

48

^pSvt_mƒ

NcnXw

temI-Ønse G‰hpw P\-]n-bhpw ]Nm-c-ap-≈-Xp-amb Ifn-bmWv pSvt_mƒ. pSvt_mƒ

Ifn FhnsS, F∂v Bcw-`n®p F∂v B¿°pw hy‡-ambn Adn-bn-√. ssN\-bnepw ]pcm-

X\ Koknepw _m_n-tem-Wn-b-bnepw ^pSvt_mƒ Ifn-bpsS ]mKvcq]-߃ ]Nm-c-Øn-

ep-≠m-bn-cp-∂p. Cw•≠v B[p-\nI ^pSvt_m-fns‚ Cu‰n-√-ambn IW-°m-°-s∏-Sp-∂p. 1863

^pSvt_mƒ Ncn-X-Ønse \n¿Wm-b-I-amb h¿jam-Wv. B h¿jw ^pSvt_mƒ Atkm-

kn-tb-j≥ Ifn°v Hcp ]pXnb \nb-a-hy-hÿ AwKo-I-cn-°p-I-bp-≠m-bn. ^pSvt_mƒ

IfncoXnbpw \nb-a-ßfpw bYm-Imew am‰-߃°v hnt[-b-am-bn-s°m-≠n-cp-∂p. 1904˛¬ cq]w-

sIm≠ "^n^' (FIFA - Federation of International Football Association) BWv C∂v

temI-Ønse ^pSvt_mƒ Ifnsb \nb-¥n-°p-∂-Xv.

49

Zo¿L NXp-cm-Ir-Xn-bn-ep≈ Ifn-°-f-Øn-emWv ^pSvt_mƒ Ifn-°p-∂-Xv. Ifn-°-f-Øns‚

\ofw 90 apX¬ 120 ao‰¿h-sc. hoXn 45 apX¬ 90 ao‰¿h-sc. \ofhpw hoXnbpw B\p-]m-Xn-

I-am-bn-cn-°-Ww. AXm-bXv \ofw 1 ao‰¿ IqSp-I-bm-sW-¶n¬ hoXn 1.5 ao‰¿ IqS-Ww.

Ifn-°-f-Øns‚ \of-Øn-ep≈ AXn-cp-Isf S®v sse≥ F∂pw hoXn-bn-ep≈ AXn-cp-Isf

tKmƒsse≥ F∂p]d-bp-∂p.

^m^v th sse≥

IfsØ c≠mbn hn -Pn-°p∂ a[-y-hc lm v th sse≥ F∂m-Wv Adn-b-s∏-Sp-∂-Xv. a’cw

Bcw -`n -°p -tºmgpw CSt -h -f -°p -ti -jtam tKmƒ t\Snb tijtam a’cw

]\xcmcw`n°ptºmgpw Ifn-°m¿ kz¥w ]Ip-Xn-bn-em-bn-cn-°-Ww. lm^v th sse≥ IS-∂-

Xn-\p-tijw amXta Hm^v sskUv \nbaw _m[-I-am-hp-I-bp-≈p.

sk‚¿ k¿°nƒ

a≤-y-hc (lm^v th sse≥) bpsS a[-y-Øn¬ \n∂pw 9.15 ao‰¿ Ac-ap≈ hrØ-Øn\v

sk‚¿ k¿°nƒ AYhm a≤-y-hr-Ø-sa∂v ]d-bp-∂p. a’cw Bcw-`n-°p-tºmgpw CS-th-f-

°p-ti-j-tam, tKmƒ t\Snb tijtam a’cw ]p\x-cm-c-`n-°p-tºmgpw FXn¿ Soanse Ifn-

°m≥ ]¥n¬ \n∂pw 9.15 ao‰¿ AI-e-Øn-em-sW∂v Dd-∏m-°p-∂-Xn\v Cu hyØw klm-

bn-°p∂p.

tKmƒt]mÃv

tKmƒsse-\-ns‚ a[-y-Øn-embn 7.32 ao‰¿ Db-c-ap≈ t]mÃpw 2.43 ao‰¿ hoXn-bp≈ tImkv

_mdpw ÿm]n-®n-´p-≠v. CXmWv tKmƒ.

tKmƒ Gcy

tKmƒt]m-Ãn-t\mSv tN¿∂p-Im-Wp∂ 5.5 ao‰¿ \nfhpw 18.32 ao‰¿ hoX-ap≈ sNdnb NXp-

c-amWv tKmƒ Gcy ]pd-tØ°v t]mb-]¥v tKmƒIn-°n-eqsS ]p\x-cm-cw-`n-°p-tºmƒ tKmƒ-

G-c-y-°p-≈n¬ \n∂p-thWw Bcw-`n-°p-hm≥ tKmƒ Gc-y-°p-≈n¬ tKmƒIo-∏¿°v XSkw

krjvSn-°p-hm≥ ]mSn-√.

s]\m¬‰n Gcy

tKmƒt]m-Ãn-t\mSv tN¿∂p-Im-Wp∂ 16.5 ao‰¿ \ofhpw 40.32 ao‰¿ hoXn-bp≈ henb NXp-

c-amWv s]\m¬‰n Gc-y. kz¥w s]\m¬‰n-G-c-y-°p-≈n¬ tKmƒIo-∏¿°v ]¥v ssIsIm≠v

]nSn-°m-hp-∂-Xm-Wv.

Cu Gc-ym-°p-≈n¬ sh®v ]Xn-tcm[ Soanse Ifn-°m¿ FXn¿So-anse Ifn-°m¿°v t\sc

"10 ]o\¬ H^≥kv' F∂n-dn-b-s∏-Sp∂ Ip‰-ß-fn¬ GsX-¶nepw sNbvXm¬ FXn¿ Soan\v

A\p-Iq-e-ambn s]\m¬‰n In°v A\p-h-Zn-°p-∂-Xm-Wv.

s]\m¬‰n kvt]m¿´v

tKmƒ sse\n¬ \n∂pw 11 ao‰¿ AI-e-Øn-embn s]\m¬‰n Fc-y-bn¬ AS-bm-f-s∏-Sp-Øn-

bn- p≈ sNdp hrØ-amWv s]\m¬‰n kvt]m¿ v s]\m¬‰n kvt]m¿´n¬ \n∂mWv s]\m¬‰n

In°v sNøp-∂-Xv. a’cw ka-\n-e-bne Ah-km-\n-°p-tºmƒ hnP-bnsb Xocp-am-\n-°p∂

"InIvkv s^w Zn s]\m¬‰n am¿°n\pw' (ssSt_-°¿) Cukvt]m¿´v D]-tbm-Kn-°p-∂p.

50

s]\m¬‰n B¿°v

s]\m¬‰n Gc-y-tbmSp tN¿∂p-Im-Wp∂ s]\m¬‰n kvt]m¿´n¬ \n∂pw 9.15 ao‰¿ Bc-

ap≈ Nm]-amWv s]\m¬‰n B¿°v. s]\m¬‰n In°v FSp-°p∂ ka-bØv s]\m¬‰n

In°v FSp-°p∂ Ifn-°m-c\pw FXn¿So-anse tKmƒIo-∏dpw HgnsI F√m-I-fn-°mcpw

s]\m¬‰n kvt]m¿´n¬ \n∂v 9.15 ao‰¿ AI-se-bp≈ B¿°n\v ]pd-Øm-bn-cn-°-Ww.

tIm¿W¿ ^vfmKv

S®v sse\pw tKmƒ sse\pw k‘n-°p∂ \mev aqe-I-fn¬ ÿm]n-®n-´p≈ 1.5 ao‰-dn¬ Ipd-

bmØ Db-capff sImSn. tKmƒsse-\n-eqsSbmtWm S®v sse\n-eq-sS-bmtWm ]¥v ]pd-

tØ°v t]mbXv F∂v Xocp-am-\n-°m≥ tIm¿W¿ ^vfmKv klm-bn-°p-∂p.

tIm¿W¿ B¿°v

S®v sse\pw tKmƒ k‘n-°p∂ \mev aqe-I-fn¬ ImWp∂ 1 ao‰¿ Bc-ap≈ Nm]w.

tIm¿W¿In°v FSp-°p-∂Xv ChnsS \n∂m-Wv.

Ifn-°m-cpsS FÆw

Hcp Soan¬ Hcp ka-bØv 11 Ifn-°m-cp-≠m-hpw. CXn¬ Hcmƒ tKmƒ Io∏¿ Bbn-cn-°pw.

Hcp a’-c-Øn¬ aq∂v Ifn-°msc hsc ]I-c-°m-cmbn Cd-°m-hp-∂-Xm-Wv. Hcn-°¬ ]pd-

tØ°v t]mIp∂ Ifn-°m-cs\ ho≠pw a’-c-Øn¬ tNcm≥ A\p-h-Zn-°p-I-bn-√.

ka-b-ssZ¿Lyw

90 an\n-‰mWv a’cw 45 an\n‰v hoX-ap≈ c≠v ]Ip-Xn-I-fm-bn-´m-Wv a’cw \S-°p-I. a’-c-

Øns‚ c≠v ]Ip-Xn-Iƒ°n-S-bn¬ 10 an\n‰n¬ Ipd-bmØ hni-a-th-f-bp-≠m-bn-cn-°pw.

a’c \nbw ewLn-®m¬ Ifn ]p\x-cm-c-`n-°p∂ coXn

Ub-d-IvSv ^oIn°v : 10 ]o\¬ H^≥kv F∂-dn-b-s∏-Sp∂ Ip‰-ß-fn¬ GsX-¶nepw

sNbvXm¬ FXn¿ Soan\v A\p-Iq-e-ambn Ub-d-IvS-^o-In°v A\p-h-Zn-°p-∂-XmWv Cßs\

FSp-°p∂ In°v t\cn´v FXn¿ Soans‚ tKmƒt]m-Ãn-\p-≈n¬ ]th-in-°p-I-bm-sW-¶n¬

tKmfmbn ]cn-K-Wn-°mw.

C≥U-b-dIvSv ^oIn°v ˛ a‰v eLp-hmb Ip‰-ß-fn¬ GsX-¶nepw sNbvXm¬ FXn¬

Soan\v A\p-Iq-e-ambn C≥U-dIvSv ^oIn°v A\p-h--Zn-°p-∂-XmWv. Cßs\ FSp-°p∂ In°v,

In°v FSp-°p∂ Ifn-°m-c\p ]pdsa a‰v GsX-¶nepw Hcp Ifn-°m-c≥ IqSn sXm´-Xn-\p-

tijw tKmƒt]m-Ãn-\p-≈n¬ ]th-in-°p-I-bm-sW-¶n¬ amXta tKmfmbn ]cn-K-Wn-°p-I-

bp-f-fp.

tUm∏v C≥. Ifn°mcpsS Ip‰w sIm≠-√msX a‰v Imc-W-ß-fm¬ (DZm. ]pd-Øp-\n∂v

Bƒ If-Øn¬ ]thin°p-I, ]¥vtISm-hpI....) d^dn a’cw \ndp-Øp-I-bm-sW-¶n¬

]p\x-cm-cw-`n-°p-∂Xv Ifn \n¿Øp-tºmƒ ]¥v Fhn-sS-bm-bn-cpt∂m Ahn-sS-h®v Ccp-So-an-

tebpw Ifn°mcpsS ap∂n-te°v d^dn ]¥n-´p-sIm-Sp-Øp-sIm-≠m-Wv. CXmWv tUm∏v C≥.

]¥v ]pdØv t]mbm¬ Ifn ]p\xcmcw-`n-°p∂ coXn

51

tXm C≥

S®v sse\n-eqsS ]¥v ]pdØv t]mbm¬ Ah-km\w ]¥n¬ sXm´ Ifn-°m-cs‚ FXn¿

Soanse Ifn-°m-c≥ Ccp-ssIfpw D]-tbm-Kn®v ]¥v If-Øn-te°v Fdn™v Ifn ]p\x-cm-cw-

`n-°p∂ coXn-bmWv tXm C≥.

tKmƒIn°v

]¥v tKmƒ sse≥ IS∂v ]pd-tØ°v t]mIp-tºmƒ Ah-km\w ]¥n¬ sXm´Xv BI-an-

°p∂ Soanse Ifn-°m-c-\m-sW-¶n¬ ]Xn-tcm[ Soanse Ifn-°m-c≥ Ifn ]p\x-cm-cw-`n-°p-

∂Xv tKmƒ In°n-eqsS Bbn-cn-°pw.

tIm¿W¿In°v

]¥v tKmƒ sse≥ IS∂v ]pd-tØ-°vt]m-Ip-tºmƒ Ah-km\w ]¥n¬ sXm´Xv ]Xn-

tcm[ Soanse Ifn-°m-c-\m-sW-¶n¬ FXn¿ Soanse Ifn-°m-c≥ Ifn ]\x-cm-cw-`n-°p-∂Xv

tIm¿W¿ In°n-eqsS Bbn-cn-°pw.

Hm v sskUv \nbaw

aq∂v Imc-y-߃ ]cn-K-Wn-®mWv Hcp Ifn-°m-c≥ Hm^v sskUv BtWmsb∂v Xocp-am-\n-

°p-∂-Xv.

1. Hcp Ifn-°m-c≥ kz¥w If-Øn-em-sW-¶n¬

2. FXn¿ Soans‚ tKmƒ sset\mSv ]¥n-s\-°mƒ ]pd-In-em-sW-¶n¬.

3. c≠n¬ Ipd-bmØ FXn¿ Ifn-°m¿ FXn¿ Soans‚ tKmƒ sse\n\pw Ifn-°m-c\pw

CS-bn-ep-s≠-¶n¬.

aq∂p hy-h-ÿ-Ifpw ewLn-°-s∏-Sp-tºmƒ amX-amWv Hcmƒ H^v sskUv s]mkn-j-\n-em-

hp-I.

hnP-bnsb \n›-bn-°p-∂Xv

Ifn Ah-km-\n-°p-tºmƒ t\Sn-bn-´p≈ tKmfp-I-fmWv a’c hnP-b-Øn-\p≈ am\-Z-fiw.

_mUvan‚≥ (Badminton)

NcnXw

Gsd ]Nm-c-ap≈ Hcp Imbn-I-hn-t\m-Z-amWv _mUvan‚≥. CsXmcp C≥tUm¿ sKbn-

ambmWv Adn-b-s∏-Sp-∂-sX-¶nepw Xpd-∂ÿe-ß-fnepw Ifn-°m-dp-≠v. Cu Ifn-bpsS ]Kvcq]w

]Xn-\mdmw \q‰m-≠n¬ ssN\-bn¬ ]Nmc-Øn-ep-≠m-bn-cp-∂p. Cw•-≠nse •mksÿsjb¿

_mUvan‚≥ FtÉn¬ Ifn-®n-cp∂ Ifnsb∂ A¿∞-Øn-emWv _mUvan‚≥ F∂ t]cv

e`n-®-Xv. ]q\-bnse _n´ojv ]´m-f-I-ym-]n¬ ]N-cn-®n-cp∂ Cu Ifn- ]qs\ F∂ t]cn-

emWv C¥-y-bn-e-dn-b-s∏-´n-cp-∂-Xv. C∂v ]Nm-c-Øn-ep≈ j´n¬tIm-°p-I-fpsS ÿm\Øv

Iºnfn \qep-sIm-≠p-≠m-°nb ]¥p-I-fmWv BZ-y-Im-eØv D]-tbm-Kn-®n-cp-∂-Xv. 1877 ¬

Cw•n≠nse _mUvan‚≥¢_v Ifn \nb-a-߃Iao-I-cn-®p. 1934 ¬ C‚¿\mj-W¬ _m-

Uvan‚≥ s^U-td-j≥ (IBF) cq]o-I-cn®p;

52

13.40 ao‰¿ \ofhpw 6.10 ao‰¿ hoXn-bp-ap≈ tIm¿´n-emWv _mUva‚≥ Ifn-°p-∂-Xv. c≠v

t]¿ ]c-kv]cw a’-cn-°p∂ knwKnƒkv a’-c-ßfpw c≠p-t]¿ho-X-ap≈ c≠v Soap-Iƒ

a’-cn-°p∂ U_nƒkv a’-c-ß-fp-ap-≠v. knwKnƒkv a’-c-ß-fn¬ tIm¿´ns‚ hoXn 5.18

ao‰-dm-bn-cn-°pw. \of-Øn¬ am‰-an√-.

13.40 ao‰¿ \of-ap≈ tIm¿´ns\ s\‰v D]-tbm-Kn®v 6.70 ao‰¿ hoX-ap≈ c≠v ]Ip-Xn-I-fmbn

Xncn-®n-cn-°p-∂p. (a‰v If-ß-fn¬ \n∂v hy-X-y-kvX-ambn _mUvan‚≥If-Øn¬ a[yhc-bp-

≠mbncn°n-√.

s\‰v : 6.1 ao‰¿\o-fhpw 76 sk‚oao‰¿ hoX-bp-ap≈ s\‰mWv D]-tbm-Kn-°p-∂-Xv. s\‰ns‚

Dbcw a[-y-`m-KØv 1.52 ao‰dpw hi-ß-fn¬ 1.55 ao‰-dp-am-bn-cn-°pw.

t]mÃv: t]mkv‰n\v \ne-Øp-\n∂v 1.55 ao‰¿ Db-c-ap-≠m-bn-cn-°-Ww. U_nƒkns‚ sskUv

sse\n-\p-ap-I-fn-emWv t]mÃv ÿm]n-t°-≠-Xv.

tjm¿´v k¿hokv sse≥ : s\‰n¬ \n∂pw 1.98 ao‰¿ AI-e-Øn¬ s\‰n\v kam-¥-c-ambn

ImWp∂hc-bmWv tjm´v k¿hokv sse≥.

tjm¿´v k¿hokv Gcy : s\‰v apX¬ tjm¿´v k¿hokv sse≥h-sc-bp≈ ÿe-amWv

tjm¿´v k¿hokv Gc-y.

temMvk¿hokv sse≥ (knwKnƒkv): Ifn-°-f-Øns‚ ]pd-Inse 5.18 ao‰¿ hoXn-bp≈ hc-

bmWv temMvk¿hokv sse≥ (knwKnƒkv). _m°v _u≠-dn-sse-\mWv CXv.

temMvk¿hokv sse≥ (U_nƒkv): knwKnƒkv temßv k¿hokv sse\n\p 72 sk.ao-‰¿

ap∂n-embn ImWp∂ hsc-bmWv temMv k¿hokv sse≥ (U_nƒkv)

k¿hokv : XpS-°-Ønepw, Hmtcm t]mbn‚n\pti-jhpw FXn¿tIm¿´n-te°v j´n¬ FØn-

®p-sIm≠v Ifn Bcw-`n-°p∂ coXn-bmWv k¿ho-kv. k¿hokv FXn¿tIm¿´nse tjm¿´v

k¿hokv Gc-ybn¬ hogp-∂Xv ]ng-hm-Wv.

tIm¿ v

53

kvtImdnßv coXn Hcp a’cw aq∂v sKbn-ap-Iƒ tN¿∂-Xm-Wv. ap∂n¬ c≠v sKbn-ap-Iƒ

hnP-bn-°p-I-sb-∂-XmWv e£yw. Hcp dmen hnP-bn-°p-∂-tºmƒ Soan\v Hcp t]mbn‚ v e`n-

°p∂p Hcp sKbnw hnP-bn-°p-∂-Xn\v 21 t]mbn‚ v t\S-Ww.

t]mbn‚ v 20- 20 Bbm¬ 2 t]mbn‚ v hy-X-ym-k-ap-≠m-Ip-∂-Xp-hsc a’cw XpS-cpw. 29 t]mbn‚ v

hsc 2 t]mbn‚ v hy-X-ym-k-Øn¬ hnP-bnsb Xocp-am-\n-°m≥ Ign-bp-∂n-s√-¶n¬ ap∏-Xm-

asØ (30) t]mbn‚ v t\Sp∂ Sow hnP-bn-bm-Ipw.

CS-thf : Hcp sKbn-an¬ kvtIm¿ 11 t]mbn‚nseØp-tºmƒ Ifn-°m¿°v 60 sk°‚ v

hniaw A\p-h-Zn-°pw. c≠v Kbn-ap-Iƒ°n-S-bn¬ hni-a-k-abw 2 an\n-‰m-Wv. a’cw aq∂mw

sKbn-an-te°v \ofp-I-bm-sW-¶n¬ GsX-¶nepw Sow 11 t]mbn‚nseØp-tºmƒ Ccp Soap-

Ifpw ]c-kv]cw tIm¿´v amd-Ww.

54

knwKnƒkv

heXv k¿hokv tIm¿´n¬ \n∂mWv a’cw Bcw-`n-°p-∂-Xv. k¿hokv sNøp∂ Ifn-°m-

-cs‚ kvtIm¿ Cc-´-kw-J-y-bm-sW-¶n¬ heXv k¿hokv tIm¿´n¬ \n∂mWv k¿hokv

sNtb-≠-Xv. kvtIm¿ H‰ kwJ-y-bm-sW-¶n¬ CS-Xp-k¿hokv tIm¿´n¬ \n∂v k¿hokv

sNø-Ww.

U_nƒkv

Hcp Soan\v Hcp k¿hokv amXsa D≠m-bn-cn-°q. heXv k¿hokv tIm¿´n¬ \n∂mWv

a’cw Bcw-`n-°p-∂-Xv. k¿hokv sNøp∂ Sow B k¿hokv hnP-bn-°p-I-bm-sW-¶n¬

k¿hokv sNbvX Soan-se-I-fn-°m¿ heXv CSXv tIm¿´vIƒ ]c-kv]cw amdp-Ibpw BZyw

k¿hokv sNbvX Ifn-°m-c≥ k¿hokv XpS-cp-Ibpw sNøpw. FXn¿ Soanse Ifn-°m¿

ÿm\w amtd-≠-Xn-√.

FXn¿So-an\v k¿hokv e`n-°p-tºmƒ Ah-cpsS kvtImdn-t\mSv Hcp t]mbn‚ v IqSp-∂p.

t]mbn‚ v Cc-´-kw-J-y-bm-sW-¶n¬ heXv k¿hokv tIm¿´n¬ \n¬Ip∂ Ifn-°m-c-\pw.

t]mbn‚ v H‰ kwJ-y-bm-sW-¶n¬ CSXp k¿hokv tIm¿´n¬ \n¬°p∂ Ifn-°m-c\pw

k¿hokv sNø-Ww.

I_Un (Kabaddi)NcnXw

`mc-X-Øns‚ Gsd ]g°w sN∂ ImbnI hnt\m-Z-ß-fn¬ H∂mWv I_-Un. hfsc sNdnb

Ifn-ÿew amXta Cu Ifn-°m-h-i-y-ap-≈q. \mem-bn-c-tØmfw h¿jsØ Ncn-X-ap≈ I_Un

cmP-y-Øn-ep-S-\ofw ]e-t]-cp-I-fnepw Ifn-®n-cp-∂p. Z£n-tW-¥-y-bn¬ KpS KpSp, F∂ t]cnepw

]›n-ta-¥-y-bn¬ lpXp lpXp Ingt° C¥-y-bn¬ lpUp hSst° C¥-y-bn¬ I_Un

F∂o t]cp-I-fn-emWv Adn-b-s∏-´n-cp-∂-Xv. _tdm-U-bnse lnµv hnPbv PnwJm\ ¢_ns‚

ia-^-e-ambn 1933 I_-Un°v \nb-a-ßfpw N´-ßfpw \ne-hn¬ h∂p. 1973 ¬ Aa-N-z¿

I_Un s^U-td-j≥ cq]o-I-cn-®p. IKF (International Kabaddi redration) F∂ A¥m-cm-jvSkw

LS-\-°mWv I_Un Ifn-bpsS \nb-¥-Ww.

55

Ifn-°-f-Øns‚ Afhv

hn`mKw \ofw hoXn _°vsse≥ t_mWkvtem_n

sk‚ v¿ sse\n¬ _°v

\n∂v sse\n¬ \n∂v

ko\n-b¿ ]pcp-j≥am¿

Pq\n-b¿ (20 hb-kn\v 13 ao. 10 ao. 3.75ao. 1 ao. 1 ao.

Xmsg B¨Ip-´n-Iƒ

ko\n-b¿ h\n-X-Iƒ

Pq\n-b¿ (20 hb-kn\v 12 ao. 8 ao. 3 ao. 1 ao. 1 ao.

Xmsg) s]¨Ip-´n-Iƒ

k_v Pq\n-b¿

(16 hb-kn\v Xmsg) 11 ao. 8 ao. 3 ao. 1 ao. 1 ao.

Ifn-°fw

\nc-∂Xpw arZp-hp-amb ÿe-ØmWv I_Un Ifn-°p-I. 13 ao‰¿ \ofhpw 10 ao‰¿ hoXn-bp-

ap≈ If-Øn-emWv ]pcp-j≥am-cpsS a’cw \S-°p-I. B¨Ip- n-Iƒ, kvXoIƒ, s]¨Ip´n-

Iƒ F∂o hn`m-ß-fpsS a’-c-Øn\v If-Øns‚ Af-hn¬ hy-X-ym-k-ap-≠v.

a[-y-tcJ: Ifn-I-fsØ c≠v Xpey ]Ip-Xn-I-fmbn hn`-Pn-°p∂ tcJ-bmWv a[-y-tcJ

_°v (Bulck line) sse≥ : a[-y-tc-Jbv°v kam-¥-c-ambn 3.75/3 ao‰¿ AIse ImWp∂

tcJ. FXn¿ Soans‚ _°v sse≥ IS-∂-tijw XncnsI t]mbm¬ amXta sdbn-U¿ kcp-

£n-X-\m-hp-I-bp-≈p.

t_mWkv sse≥ : a[ytcJbv°p kam-¥-c-ambn _°v sse\n∂v 1 ao‰¿ AIse ImWp∂

tcJ. FXn¿ Soanse Bdv -I-fn-°m-sc-¶nepw If-Øn-ep-≈-t∏mƒ sdbn-U¿ FXn¿ Soans‚

t_mWkv sse≥I-S-°p-I-bm-sW-¶n¬ sdbvU-dpsS Soan\v Hcp t]mbn‚ v t_mW-kmbn

e`n°pw.

sdbvU¿ : "I_Un I_Un' F∂p-®-cn®v FXn¿So-ans‚ If-Øn-tebv°v IS-°p∂ Ifn-°m-

c≥.

B‚o sdbvU¿ : sdbn-U-dpsS FXn¿I-fn-°m¿

Im‚ v

sdbvU¿ "I_Un' F∂ hm°v XpS¿®-bmbpw hy-‡-ambpw D®-cn-°p-∂-Xns\ Im‚ v F∂v

]d-bp∂p. sdbvU¿ FXn¿ If-Øn¬ IS-°p-∂-Xn\p apºmbn Im‚ v Bcw-`n-°Ww Im‚ v

\jvS-s∏-SmsX Xncn-sI-sb-Øp-Ibpw thWw.

tem_n: Ifn--°-fØns‚ hi-tØmSv tN¿∂v 1 ao‰¿ hoXn-bn¬ ImWp∂ Zo¿L NXp-cw.

ÃvSKnƒ Bcw-`n-°p-∂-Xn\v ap≥ºv tem_-bn¬ IS-°p∂ Ifn-°m¿ ]pd-Øm-hpw.

ÃvSKnƒ: sdbvU¿ FXn¿ Soanse Ifn-°m-sc-sXm-Sm\pw FXn¿So-anse Ifn-°m¿ sdbvUsd

]nSn-°p-hm\pw ian-°p-tºmƒ sdbvUdpw FXn¿ Ifn-°m-c\pw XΩn¬ kv]¿in-°p∂ \nanjw

apX¬ ÃvSKnƒ (t]mcm-´w) Bcw-`n-°p-∂p.

56

kn‰nMv tªmIv ˛ If-Øns‚ F≥Uv sse\n¬ (]pd-Inse hsc) \n∂v 2 ao‰¿ AI-se-

bmbn IWp∂ 8 x 1/ (6x1) ao‰¿ Af-hn-ep≈ NXp-cw. Chn-sS-bmWv ]pd-Øm-°-s∏-Sp∂

Ifn-°m¿ ]pd-Øm-°-s∏´ Ia-Øn¬ Ccn-°p-∂-Xv.

Ifn-°m¿˛ Ggp Ifn-°m-cmWv If-Øn-ep-≠m-hp-I. ]c-am-h[n A©v Ifn-°msc hsc ]I-

c-°m-cmbn Cd-°m-hp-∂-Xm-Wv. ]pd-tØbv°v t]mIp∂ Ifn-°m-c\v ho≠pw a’-c-Øn¬

tNcm-hp-∂-Xm-Wv.

temW : If-Ønse Ggp Ifn-°m-scbpw ]pd-Øm-°p-I-bm-sW-¶n¬ FXn¿ Soan\p c≠p

t]mbn‚ v A[n-I-ambn e`n°pw.

a’-c-Øn¬ ]s¶-Sp-°p-∂-Xn\v ico-c-`mcw Hcp a\m-Z-fi-am-Wv. Hmtcm hn`m-K-Øn\pw A\p-

h-Z-\o-b-amb ]c-am-h[n `mcw \nP-s∏-Sp-Øn-bn-cn-°p-∂p.

\º¿ hn`mKw ]c-am-h[n `mcw

1 ko\n-b¿ ]pcp-j-∑m¿ 80 Intem

2. Pq\n-b¿ (20 hb-kn\v Xmsg) B¨Ip-´n-Iƒ 65 Intem

3 k_vPq-\n-b¿ (16 hb-kn\v Xmsg B¨Ip-´n-Iƒ 50 Intem

4 ko\n-b¿ h\n-X-Iƒ 70 Intem

5 Pq\n-b¿ ((20 hb-kn\v Xmsg)s]¨Ip-´n-Iƒ 60 Intem

6 k_vPq-\n-b¿ (16 hb-kn\v Xmsg B¨Ip-´n-Iƒ 50 Intem

ka-b-ssZ¿Lyw : ko\n-b¿ ]pcp-j≥am-cp-sS- a-’cw 40 an\n‰v (20 an\n‰v hoX-ap≈ c≠v

]Ip-Xn-Iƒ CS-bn¬ 5 an\n‰v hni-aw) a‰v hn`m-K-ß-fpsS a’cw 30 an\n‰v (15 an\n‰v hoX-

ap≈ c≠v ]Ip-Xn-Iƒ CS-bn¬ 5 an\n‰v hni-aw)

ssSwHu´v : a’-c-Øns‚ Hmtcm ]Ip-Xn-bnepw Hcp Soan\v 30 sk°‚ v ssZ¿L-y-ap≈ 2

ssSw Hu´v

57

bqWn‰v - -- ˛ -- 7

Btcm-K-y- Im-bnI ]mT-y-]-≤Xn hni-I-e\w

D≈-S-°w ]cn-N-b-s∏-S¬

Ip´n-I-fpsS Btcm-K-y-Im-bnI hnI-k\ L´-ßsf imkvXo-b-ambn ]cn-t]m-jn-∏n-°p∂

Xc-Ønepw Btcm-K-y-I-c-amb Pohn-X-io-e-ßfpw at\m- m-h-ßfpw hf¿Øp∂ Xc-Øn-epamWvv

ss]adn ¢mkp-I-fnse Btcm-K-y-Im-bnI hnZ-ym-`-ymk ]mT-y-]-≤Xn D≈-S°w Iao-I-cn-®n-´p-

≈-Xv. kvIqƒX-e-Ønse H∂p-ap-X¬ Ggp-h-sc-bp≈ sl¬Øv B‚ v ^nkn-°¬ FU-yq-

t°-j≥ kne-_kv KnUv Cu bqWn-‰n¬ Dƒs∏-Sp-Øn-bn-´p-≠v. F¬.-]n. ¢mkp-Ifnse

]mTy-]-≤Xn D≈-S°w ]cn-N-b-s∏-S¬ hni-I-e\w hn\n-abw F∂nh c≠m-asØ ska-Ã-

dnepw bp.]n. ¢mkp-I-fn-teXv ap∂m-asØ ska-Ã-dn-ep-amWv \S-∏n-em-t°-≠-Xv. hnhn[

¢mkp-I-fn¬ Ip´n-Iƒ ssIh-cn-t°≠ ]T-\-t\-´ßƒ (Learning Outcomes) Iam-\p-kr-X-

ambn hnhn[ bqWn-‰p-I-fn¬ hn\-y-kn-®n-cn-°p-∂Xpw ]cn-tim-[n-°-Ww.

]mT-y-]-≤Xn hni-I-e\w

aq∂m-w ska-Ãdn-emWv bp.]n. ¢mkp-I-fnse ]mT-y-]-≤Xn hni-I-e-\w \S-tØ-≠-Xv. bqWn‰v

hni-I-e-\-w ]T-\-t\-´-߃ (Learning Outcomes) t_m[-\-im-kvX-]-c-amb A]-K-Y-\w

F∂nh IqSn \S-Ø-Ww. ]T-\-t\-´-߃ ssIh-cn-°p-∂Xn\mhiyamb ]h¿Ø-\-ß-fm-

bn-cn-°-Ww. Bkq-XWw sNbvXv \S-∏n-em-t°-≠Xv.

(kne-_kvKnUv Ãm≥tU¿Uv. 1 ˛ 7 A\p-_‘ambn tN¿Øn-´p-≠v)

t_m[-\-im-kvX-]-c-amb A]-K-Y\w (Btcm-K-y-ImbnIhnZ-ym- -ymkw ˛ bp.]n. Xew)

A. ]mY-anI hnh-c-߃

1. A[-y-m]-Is‚ t]cv

2. ¢mkv : V Unhn-j≥ ˛ A.

3. hnjbw : Btcm-K-y-Im-bn-I-hn-Z-ym-`-ymkw

4. bqWn‰v Human body

5. ]T-\-t\-´-߃ : Imbn-I-]-h¿Ø-\ßfn¬ G¿s∏-Sp-tºmƒ ico-c-Øn¬ ]I-S-am-Ip∂

A\p-`-h-߃/hy-Xn-bm-\-߃ a\-n-em-°p-∂p.

6. kabw : 45 an\n‰v

7. ]T-\-km-a-Kn-Iƒ : ]h¿Ø-\ -jo‰v, hnkn¬, am¿°nwKv ]uU¿

B. ]T-\-t\-´-߃:

Imbn-I-]-h¿Ø-\-ß-fn¬ G¿s∏-Sp-tºmƒ i-co-c-Øn\p≠m-Ip∂ ]I-S-am-Ip∂ am‰-߃

a\-n-em-°p-∂p.

58

1. Bi-b-]cw

Imbn-I-]-h¿Ø-\-ß-fn¬ G¿s∏-Spt-tºmƒ ]s¶-Sp-°p-tºmƒ ico-cØn-\p-≠m-Ip∂ am‰-

߃

$ ico-tcm-jvamhv h¿≤n-°p-∂p.

$ hnb¿°p-∂p.

$ iz-k\ \nc°v h¿≤n-°p-∂p.

$ Xf¿®/£oWw A\p-`-h-s∏-Sp-∂p.

2. ss\]p-Wn-]cw

$ Imbn-I-£-aX ssIh-cn-°p-∂p.

$ Imbn-I-]-h¿Ø-\-߃°v ap≥]pw tijhpw ico-c-Øn-\p-≠m-Ip∂ am‰-߃ Xncn-®-

dn-bm-\p≈ Ign-hv,

3. aqe-y-߃/at\m-`m-h-߃

$ Imbn-I-]-h¿Ø-\-ß-fn¬ G¿s∏-Sm-\p≈ at\m-`mhw

$ kwL-t_m[w

C. bqWn‰v hni-I-e\w:

D≈-S°w hn\n-a-b-X-¥-߃ ape-y-\n¿Wbw

]Inb

$ Imbn-I-]-h¿Ø-\-ß-fn¬ ˛ tcJs∏Spج $ ]¶m-fnØw

G¿s∏-Sp-tºmƒ ico-cØn ]h¿Ø\w $ ]I-S\w

\p≠m-Ip∂ Ah-ÿm-¥-c-߃

$ lrZ-b-an-Sn∏v ˛ hmanwKv A]v $ \nco-£Ww

˛ j´n¬ dnte -a-’cw $ tcJ-s∏-Sp-ج

$ ico-tcm-jvamhv

$ hnb¿∏v

$ Xf¿®

$ InX∏v

So®nwKv am\-z¬

A[-ym-]-Is‚ t]cv :

¢mkv : V

]mT-Øns‚ t]cv : Human body (Fs‚ ico-cw)

]Xo-£n-°p∂ kabw : 45 an\n‰v

]T-\-t\-´-߃ : Imbn-I-]-h¿Ø-\-ß-fn¬ G¿s∏-Sp-tºmƒ

]ISamIp∂ A\p`h߃/hy-Xn-bm-\-߃

a\nem°p-∂p.

59

Sl. imco-cnI ]h¿Ø-\-߃ a’-k-c-Øn\papºv a’-c-Øn\p-tijw

No ]I-S-am-bXv ]I-S-am-bXv

1 NqSv A\p-`-h-s∏-Sp-∂p. D≠v/C√ D≠v/C√

2 hnb¿°p-∂p. D≠v/C√ D≠v/C√

3. thK-Øn¬ iz-kn-°p∂p D≠v/C√ D≠v/C√

4. £oWw/Xf¿® tXm∂p∂p D≠v/C√ D≠v/C√

]h¿Ø-\-߃/]Inb

]h¿Ø\w 1 (]h¿Ø-\-jo-‰v)

Imbn-I-]-h¿Ø-\-ß-fn¬ G¿s∏-Sp-tºmƒ imco-

cn-I-ambn \nc-h[n am‰-߃ D≠m-Im-dnt√ F∂v

A[-ym-]-I≥ tNmZn-°p-∂p. ˛ Ip´n-I-fpsS ]Xn-I-

cWsØ XpS¿∂v Hcp ]h¿Ø-\ -jo‰v Ip´n-

Iƒ°v \¬Ip-∂p. \Ωƒ j´n¬ dnte F∂

sKbnw Ifn-°m≥ t]mIp-I-bm-Wv. AXn-\p-apºv

]h¿Ø-\-jo-‰nse A mKhpw a’-c-Øn\p tijw

B `mKhpw ]qcn -∏n -°Ww F∂v \n¿tZiw

\¬Ip∂p.

]h¿Ø-\-jo‰v icn-bm-bXv ( √ ) sNøpI

]h¿Ø\w 2

C\n \ap°v Hcp sKbnw Ifn°mw F∂v ]d-bp-

Ibpw AXn\p apºv hmanwKv A∏v FIvk¿ssk-

kp-Iƒ sNøn-∏n-°p-Ibpw sNøp∂p.

hmanwKv A∏v \SØw, Bwkv sdmt´-j≥, ln∏v

sdmt -j≥, B¶nƒ sdmt -j≥ XpS-ßnbh sNøn-

∏n-°p-∂p. XpS¿∂v "j´n¬ dnte-sKbnw' Ifn-∏n-

°p-∂p.

¢mknse Ip´n-Isf 4 t]¿ hoX-ap≈ Soap-I-fm-

°p-∂p. an\naw aq∂v Sosa-¶nepw D≠m-bn-cn-°-Ww.

(dnte a’-c-ß-fn¬ aq∂n¬ Ipd-bmØ Soap-Iƒ

D≠m-bn-cn-°-Ww.) Ãm¿´nMv sse\n¬ ^b¬

t^m¿ta-j-\n¬ \n¬°p-∂p. Ah-cpsS ap∂n-embn

10 ao‰¿ AI-e-Øn\p S®v sse≥ AS-bm-f-s∏-Sp-

Ø-Ww. (ÿe-Øns‚ e -y-X-b-\p-k-cn®v Zqcw hy-

Xym-k-s∏-Sp-Ømw) kn·¬

hne-bn-cp-ج

60

]h¿Ø-\-߃/]Inb

e`n-®bp-S≥ Soap-I-fpsS G‰hpw ap∂n¬ \n¬°p-

∂-bmƒ HmSn S®v sse\n¬ sXmSp-Ibpw Xncn-

sI- h∂v Ãm¿´nwKv sse\n¬ sXm -Xn\ptijw

Hcn-°¬ IqSn Cu Hm´w XpS-cp-∂p. Abmƒ

Ãm¿´nwKv sse≥ IS-°p-tºmƒ c≠m-asØ

AwKw CtX coXn-bn¬ HmSp-∂p. C]-Imcw

Soanse F√m-hcpw HmSp-Ibpw BZyw Hm´w

]q¿Øn-bm-°p∂ Sow hnP-bn-°p-Ibpw sNøp-

∂p.

j´n¬ dnte ]q¿Øn-bm-°n-b-Xn-\p-tijw

]h¿Ø-\-jo-‰nse "_n' `mKw ]q¿Øn-bm-°p-

∂-Xn\v \n¿t±iw \¬Ip-∂p.

j´n¬ dnte a’-c-Øn\p apºpw tijhpw icn-

c-Ønse ]I-S-amb am‰-߃ hne-bn-cp-Ønb

]´nI ]cn-tim-[n-°p-Ibpw "_n' ]m¿´nse hne-

bn-cp-ج "D≠v' F∂v tcJ-s∏-Sp-Øm-\p≈

ImcWw s]mXp-N¿®-bn-eqsS tImUo-I-cn-°p-

∂p.

tImUo-I-cWw

$ ImbnI ]h¿Ø\ßfn¬ IqSp-X¬ kabw

G¿s∏-´-Xp-sIm-≠mWv icoc Dujvamhv

h¿[n-®-Xpw, hnb¿ØXpw, thK-Øn¬ iz-

kn-®Xpw Ah-km\w £oWnX-\mbn ImW-

s∏-´-Xpw.

$ Imbn-I-]-h¿Ø-\ß-fn¬ G¿s∏-Sp-tºmƒ

t]in -Iƒ ]h¿Ø-\-£-aam -hp -Ibpw

AXns‚ ^e-ambn Xmt]m¿÷w ]pd-s∏-Sp-

hn-°p-Ibpw sNøp-∂p. XXv^-e-ambn ico-

tcm-jvamhv h¿[n-°p-∂p.

$ ico-tcm-jvamhv h¿≤n°p∂Xv \nb-¥n-°p-

∂-Xn\p th≠n N¿Ω-`m-K-Øp≈ c‡-Nw-

I-aWw h¿[n-°p-Ibpw icocw hnb¿°p-

Ibpw sNøp-∂p. Cu hnb¿∏ns‚ _mjv]o-

I -cWw \S -t°-≠-Xn -\m -h -i -y -amb

Xmt]m¿÷w ico -c -Øn¬ \n∂v

hens®SpØp-sIm≠v ico-tcm-jvamhv \nb-

¥W hnt[-b-am-Ip-∂p.

$ Imbn-I-]-h¿Ø-\-߃°p th≠n ico-c-

hne-bn-cp-ج

61

Øn¬ kw`-cn-®n-´p≈ HmIvkn-P≥ BZyw

]tbmP\s∏-Sp-Øp-∂p. ]n∂oSv Bh-i-y-

am-bXv A¥-co-£-Øn¬ \n∂v iz-tkm-

t—m-k-Øn-eqsS e`-y-am-°p-∂p. Du¿÷-

Øns‚ Bh-i-y-I-X-bv°-\p-k-cn®v izm-

tkmt—mk\n-c°p h¿[n-°p-∂p. CXmWv

InX-∏mbn A\p-`-s∏-Sp-∂-Xv.

$ ImbnI]h¿Ø\-ß-fpsS XohXb\p-k-

cn®v tImi-߃°v Bh-i-y-amb HmIvkn-

P≥ e`-y -am -hmØ kml-N-c -y -Øn¬

]h¿Ø\w aµo- -hn-°p-∂ Ah-ÿ-bmWv

Xf¿®/£oWw.

]h¿Ø\w 4

hmanwKv Uu¨

\SØw, dnem-Ivkn-Mv, kvS®nMv F∂nh

\¬In hmanwKv Uu¨ sNøp-∂p.

]tX-yI ]cn-K-W\ A¿ln-°p∂ Ip´n-

Iƒ°mbn ]h¿Ø-\-ß-fn¬ Bh-i-y-amb

am‰-߃ hcp-tØ-≠-Xm-Wv.

Btcm-K-y-Im-bn-I-hn-Z-ym- -ymkw ]T-\-k-ao-]\w

2013 se kvIqƒ ]mTy-]-≤Xn ]cn-jvI-c-W-Øn¬ Btcm-Ky˛-Im-bnI hnZym-`ymkw Hcp

s]mXp-hn-j-b-ambn ]cn-K-Wn®v ]T\w Imcy-£-a-am-°-W-sa∂v \n¿tZ-in-®n-´p-≠v. `mjm-

hn-j-b-߃ t]mse, KWnXw t]mse Btcm-Ky-˛-Im-bnI hnZym-`ym-khpw ]m[m-\y-ap-

≈Xp Xs∂. \ΩpsS Ip™p-߃ Btcm-Ky-ap-≈-h-cmbn hf-tc-≠-Xp-≠v; anI® imco-

cnI£aX ssIh-cn-t°-≠-Xp-≠v. Btcm-Ky-ap≈ Hcp ico-c-Øn¬ amXta Btcm-Ky-

ap≈ Hcp a\v D≠m-hp-I-bp-≈q. Bb-Xn-\m¬ hnZym-`ym-k-Øn¬ s]mXphnj-b-߃°v

\¬Ip∂ AtX ]m[m-\y-tØmsS Btcm-Ky-˛-Im-bnI ]T\hpw \n¿h-ln-t°-≠Xv AXy-

¥m-t]-£n-X-amWv.

Imcy-£-a-amb ]T-\-tØm--sSm∏w hnj-b-Øns‚ hne-bn-cp-Ø-en¬ IrXy-Xbpw ]q¿W-

Xbpw ssIh-cn-°p-∂-Xn\p≈ \S-]-Sn-Iƒ kzoI-cn-t°-≠-Xp-≠v.

Hcp ssh⁄m-\nI hnj-b-sa∂ \ne-bn¬ Btcm-Ky-˛-Im-bnI hnZym`ym-ksØ t\m°n-

°m-Wp-tºmƒ NphsS sImSp-Øn-cn-°p-∂h kw_-‘n®v ]Tn-Xm-hn-\p≈ Adnhpw [mc-

Wbpw hne-bn-cp-Ø-s∏-tS-≠-Xp-≠v.

$ Btcm-Ky-io-e-ßsf kw_-‘n-®pw anI® BtcmKyw ssIh-cn-°m-\p≈ am¿K-

ßsf kw_-‘n-®p-ap≈ [mcW.

$ ImbnI£a-Xsb kw_-‘n-®pw, ImbnI£aX ssIh-cn-°p-∂-Xn-\p≈ coXn

imkvX-ßsf kw_-‘n-®p-ap≈ [mc-W.

62

$ hnhn[ ImbnI C\-ßsf kw_-‘n®pw Ifn-Isf kw_-‘n-®p-ap≈ [mcW.

$ anI® ImbnIXmc-ßsf°pdn-®p≈ Adn-hv.

Ch kw_-‘n® Adnhpw [mc-Wbpw FX-tØm-f-sa∂v hne-bn-cp-Øm≥ A\p-tbm-Py-amb

hne-bn-cp-ج D]m-[n-Iƒ D]-tbm-Kn-°m-hp-∂-Xm-Wv. Cu taJ-e-bnse [mc-W-Iƒ hne-

bn-cp-Øp-∂-Xn\v anI® D¬∏-∂-߃ Xbm-dm°n kq£n-°p∂ t]m¿´vt^m-fntbm hne-bn-

cp-ج coXnbpw D]-tbm-K-s∏-Sp-Ømw.

hne-bn-cp-ج

Btcm-Ky- -Im-bnI hnZym- ymkw Hcp ]I-S-\m-flI hnj-b-am-Wv. IqSp-X¬ ]m[m-\y-tØmsS

Cu taJe N¿®sNtø-≠-Xp-≠v. 1˛mw Xcw apX¬ 12˛mw Xcw hsc GtXXv ImbnI C\-

ß-fpw Ifn-Ifpw ]cn-K-Wn-°-W-sa∂v Xocp-am-\n-°¬, Ah \n¿h-ln-°p-∂-Xn-\p≈ \S-]-Sn-

Iƒ, Ah-bpsS hne-bn-cp-ج, anIhv ]pe¿Øp-∂-hsc Is≠Øn ImbnI taJ-e-bn-te-

°p \bn-°¬, F√m Ip´nIƒ°pw kmam-\y-amb imco-cnI anIhp≠mhm-\p≈

]h¿Ø\߃ Bhn-jvI-cn-°¬ F∂nh G‰hpw ]m[m\yw A¿ln-°p-∂p.

Hmtcm h¿jhpw ]Tn-Xm-°-fpsS imco-cnI£aX ]cn-tim[n°pIbpw tcJ-s∏-Sp-Øp-Ibpw

thWw. imco-cnI£aX Ipd-™-h¿°v Ah t\Sp-∂-Xn-\p≈ \S]-Sn-Iƒ kzoI-cn-°p-Ibpw

thWw. CsXmcp kp]-[m\ taJ-e-bmbn I≠p-sIm-≠p≈ ]h¿Ø\w AXy-¥m-t]-£n-

X-am-Wv. hne-bn-cp-ج tcJ-s∏-Sp-Ø-ep-Iƒ kq£vaambn ]cn-tim-[n®v \S-]-Sn-Iƒ Bh-

iy-ap≈ kµ¿`-ß-fn¬ Ah kzoI-cn-°p-Ibpw thWw.

CCE taJ-e-Iƒ

1. ssh⁄m-\nItaJe

2. kmaq-lnI˛sshIm-cn-ItaJ-e

Ch Hmtcm∂pw hni-Z-ambn ]cn-tim-[n-°mw.

1. ssh⁄m-\nItaJ-e-bnse hnImkw kw_-‘n® hne-bn-cp-ج

Btcm-Ky˛-Im-bnI hnZym-`ymkhpw ssh⁄m-\nItaJ-e-bn¬ ]cn-K-Wn-t°≠ Hcp hnj-

b-am-Wv. ChnsS c≠p Xc-Øn-ep≈ hne--bn-cp-Ø-emWv \n¿tZ-in-°p-∂-Xv.

\nc-¥chne-bn-cp-ج (CE)

tSw hne-bn-cp-ج (TE)

\nc-¥-c-hn-e-bn-cp-ج (Continuous Evaluation)

Btcm-Ky- Im-bnIhnZym- ym-k-Ønepw aq∂p coXn-bn-ep≈ \nc-¥c hne-bn-cp-Ø-emWv \n¿tZ-

in-°p-∂Xv.

$ ]T\]In-b-bpsS hne-bn-cp-ج

$ t]m¿´vt^mfntbm hne-bn-cp-ج

$ bqWn‰vXe hne-bn-cp-ج (Hmtcm bqWn-‰n-s‚bpw ka-K-amb hne-bn-cp-ج)

Ch Hmtcm∂pw hni-Z-ambn ]cn-tim-[n-°mw.

63

$ ]T\]In-b-bpsS hne-bn-cp-ج

]T-\-]-In-b-bpsS `mK-ambn tijn-Iƒ B¿Pn-°p-∂-Xn-\p-th≠n A[ym-]-I¿ hnhn-[-ß-

fmb ]h¿Ø-\-߃ Bkq-XWw sNøp-∂p. Hmtcm ]h¿-Ø\w \S∏m°p-tºmgpw ]Tn-

Xm-hns‚ ]¶m-fn-Øw, ]I-S-\-Øn-setbm Ah-X-c-W-Øn-setbm anI-hv, ]In-b-bpsS mK-

ambn Fgp-Xm\pw Ipdn∏pIƒ Xbm-dm-°m-\p-ap≈ A`n-cp-Nn, Ip´n-Iƒ°v \n¿ZnjvS tijn-

Iƒ FX-amXw B¿Pn-°m≥ Ign-™n- p≠v XpS-ßnb Imcy-߃ hne-bn-cp-Øm\p≈ iahpw

So®-dpsS `mK-Øp-\n∂v D≠mhWw. Cßs\ t\m°p-tºmƒ, ]T-\-]-In-b-bnse ]TnXm-

hns‚ hne-bn-cp-Ø-en\v s]mXp-hmbn NphsS sImSp-Øn-cn-°p∂ kqN-I-߃ D]-tbm-Kn°mw

F∂p ImWm-hp-∂-Xm-Wv.

]Inb hne-bn-cp-Ø-en\p th≠ kqNI߃

Hmtcm kqNIhpw G‰hpw sa®w, sa®s∏´Xv, icmicn, C\nbpw sa®s∏SptØ≠Xv

F∂nßs\ td‰v sNbvXv bYmIaw 4/3/2/1 F∂nßs\ kvtIm¿ IW°m°mhp∂XmWv.

Cßs\ ]camh[n 20 kvtIm¿ F∂p IW°m°mw.

Chsb Xmsg ]d-bp∂ coXn-bn¬ tKUv B°n am‰w.

kvtIm¿ iX-am\w tKUv

15 -˛20 75 -˛ 100 A

12 -˛14 60 -˛ 74 B

9 -˛11 45 -˛ 59 C

7 -˛8 33 -˛ 44 D

Below 7 Below 33 E

64

t^m¿am‰v ˛ 1]Inbm hne-bn-cp-ج

kqN-I-߃ G‰hpw sa®w ˛ 4, sa®-s∏-´Xv ˛ 3, icm-icn ˛ 2, C\nbpw sa®-s∏-Sp-

tØ-≠Xv ˛ 1

Ia

\º¿t]cv

]h¿Ø\Ønse

]¶mfnØw

(4 point)

Bib

[mcW

(4 Point)

tijnIƒ

B¿Pn°¬

(4 point)

]IS\w

(4 Point)

tcJs∏Spج

Xbmdm°¬

(4 Point)

TotalScore

(20 Point)

Grade

65

Score4 - G‰hpw sa®w 2 - icmicn3 - sa®s∏´Xv 1 - C\nbpw sa®s∏SptØ≠Xv

Ia

\º¿

t]cvBib

hy‡X

(4 Point)

[mcWIfpsS

kzmwioIcWw

(4 Point)

A\ptbmPyamb

cq]I¸\

(4 Point)

t^m¿am‰v ˛ 2t]m¿´vt^m-fntbm hne-bn-cp-ج

]q¿WX

(4 Point)

X\na

(4 Point)

20 ¬

BsItKUv dnam¿Ivkv

t]m¿

´vt^mf

ntbm h

ne-b

n-cp-Ø

¬

t]

m¿´vt^

mfn-t

bmb

psS h

ne-b

n-cp-Ø

-en\

v 5 kqN

-I-ß

fpw ]

cn-K

-Wn-°

p-tº

mƒ t

]P

v

(46, 47, 48) Hmt

cm k

qN-I

-Øn\

pw 4/3/2/1 F∂

n-ßs\

kvtI

m¿ \

¬I

n-bm¬

]c-am-

h[

n 20 kvtI

m¿ F

∂p I

W-°

m-°mw.

66

bqWn‰vXe hne-bn-cp-ج

bqWn‰v hne-bn-cp-Ø-epw kqN-I-ß-fpsS ASn-ÿm-\-Øn¬ kvtIm¿ \¬In tKUv B°n

tSans‚ Ah-km-\-Øn¬ \n›nX t^m¿am-‰n¬ tcJ-s∏-Sp-Ø-Ww. Hcp tSan¬ H∂n-e-

[nIw bqWn‰v hne-bn-cp-ج D≠mIpw F∂XpsIm≠v bqWn‰v hne-bn-cp-Ø-ep-I-fpsS

icm-icnbmWv tSans‚ HSp-hn¬ tN¿t°-≠-Xv. CXn-\p-]-tbm-Kn® Sqfns‚ kz`m-h-a-\p-k-cn-

®p≈ kqN-I-߃ So®¿ Xbm-dm-t°-≠-Xm-Wv.

bqWn‰v hne-bn-cp-ج amXrIbqWn‰v hne-bn-cp-ج amXrIbqWn‰v hne-bn-cp-ج amXrIbqWn‰v hne-bn-cp-ج amXrIbqWn‰v hne-bn-cp-ج amXrI

bqWn‰v hne-bn-cp-ج kvtImdns\ tKUn-te°v am‰m≥ ]T-\-]-In-b-bp-sSbpw t]m¿ vt^mfn-

tbm-bp-sSbpw amXrI D]-tbm-Kn-°m-hp-∂-Xm-Wv.

CE tKUv Is≠-Øp∂ coXn tKUv Is≠-Øp∂ coXn tKUv Is≠-Øp∂ coXn tKUv Is≠-Øp∂ coXn tKUv Is≠-Øp∂ coXn

Hmtcm hnj-b-Øn-s‚-bpw ]T\]In-b, t]m¿´vt^m-fn-tbm, bqWn‰vXe hne-bn-cp-ج

F∂nhbn¬ Hmtcm-∂n-s‚bpw tKUv IW-°m-°n-b tijw A, B, C, D, E tKUp-Iƒ°v bYm-

Iaw 5/4/3/2/1 F∂n-ßs\ t]mbn‚ v \¬I-Ww. Cßs\ e`n-°p∂ BsI tKUv

t]mbn‚ns‚ icm-icn IW-°m°n CE tKUv Is≠Ømw.

DZmlc-W-ambn, Hcp Ip´n°v ^nkn-°¬ FPyq-t°-j\v H∂mw tSan¬ ]T\]In-b,

t]m¿´vt^m-fn-tbm, bqWn-‰vXe hne-bn-cp-ج F∂n-h-bpsS tKUv bYm-Iaw A, B, B

BsW-∂n-cn-°-s´. F¶n¬ BsI e`n® tKUv t]mbn‚ v 5 + 4 + 4 = 13 BWv. icm-icn =

13 / 3 = 4.33 BWv. Bb-Xn-\m¬ Ip´n-bpsS tKUv B BWv.

tSan-\¬ hne-bn-cp-جBtcm-Ky˛-Im-bnIhnZym-`ym-k-Ønse tSan-\¬ hne-bn-cp-ج Xmsg-∏-d-bpw ]Im-c-amWv

\n¿h-ln-®n-´p-≈-Xv.

I 1st term - Terminal evaluation for selected game one/Activity/Minor game

+ 1st term - se ]mT-`m-K-߃

II 2nd term - Terminal evaluation for selected game two/Activity/Minor

game + 2nd term - se ]mT-`m-K-߃

III 3rd term -˛ Imbn-I£-aXm ]cn-tim-[-\-bpsS hne-bn-cp-ج + 3rd term - se ]mT-

`m-K-߃

H∂mw tSansebpw c≠mw tSansebpw tSan-\¬ hne-bn-cp-Ø-en\v Htc coXn-bmWv Ah-ew-

_n-®n-´p-≈-Xv. CXn-\mbn ]mT-`m-K-Øn¬ Dƒs°m-≈n-®n-´p≈ 19 sKbn-ap-I-fn¬ \n∂v GsX-

\º¿ t]cv kvtIm¿ 20 ¬ tKUv

67

¶nepw (A\ptbm-Py-am-bh ˛ ]mtZ-inI ]cn-K-W\-Iƒ \¬In-s°m≠v) cs≠Æw Xnc-

s™-SpØv Ah-bn-sem∂v H∂mw tSw hne-bn-cp-Øen\pw ASp-ØXv c≠mw tSw hne-bn-cp-

Øen\pw D]-tbm-Kn-°m-hp-∂-Xm-Wv. CtXm-sSm∏w Xs∂ ]mT-`m-K-ß-fn¬ \n∂p≈ BIvSn-

hn-‰nbpw ssa\¿ sKbnapw CØ-c-Øn¬ D]-tbm-Kn-°m-hp-∂-Xm-Wv. aq∂mw tSw hne-bn-cp-

Øen\pw Imbn-I-£-a-X--bpsS hnhn[ am\-Z-fi-ßfmbncn°Ww D]-tbm-Kn-t°-≠-Xv. Ch-

tbm-sSm∏w Hmtcm tSanepw ]Tn® ]mT-`m-K-ß-fn¬\n∂p≈ Bi-bßfpw tijn-Ifpw hne-

bn-cp-Øp∂ tNmZy-ßfpw D]-tbm-Kn-°p-∂p. Chsb kw_-‘n® hnh-c-߃ NphsS sImSp-

Øn-cn-°p-∂p.

2. sshIm-cn-Ihpw kmaq-lnI-hp-amb ]cn-K-W-\-Iƒ

Btcm-Ky-˛-Im-bnI hnj-b-Øn¬ a’-c-_p≤n Gsd ]I-Sn-∏n-°p∂ Ah-k-c-߃ D≠m-

Imw. FXn-cm-fn-bpsS hnP-b-Øn¬ Ak-ln-jvWpX ]I-Sn-∏n-°m-sX, A`n-\-µn-°m-\p≈

at\m-`mhw hf¿Ø¬, k-Xy-k-‘-amb a’-c-co-Xn-Iƒ D]-tbm-K-s∏-Sp-ج, ]cm-P-b-ß-

fn¬ kwb-a\w ]men-°¬, B\-µ-]-Z-amb sshIm-cnI`mhw kwc-£n-°¬ F∂nh Gsd

]m[m-\y-a¿ln-°p∂ Imcy-ß-fm-Wv.

AXp-t]mse ]m[m-\y-a¿ln-°p∂ as‰mcp LS-I-amWv kmaqlnI ]Xn-_≤X h®p

]pe¿ØpI F∂-Xv. Ifn-Iƒ ]e-t∏mgpw HsØmcpa-bpsS hnP-b-ß-fm-Wv. kwL-t_m[w,

HsØm-cpa F∂nh GXp Imbn-I-]-h¿Ø-\-Øns‚bpw ASn-ÿm\ LS-I-ß-fm-Wv. kl-

I-fn-°m-tcmSpw a‰p-≈-h-tcmSpw am\y-ambn s]cp-am-dm-\pw s]mXp-X-Øz-߃ ]men-°m\pw

Ign-tb-≠-Xp-≠v. kml-N-cy-ß-fp-ambn s]mcp-Ø-s∏-Sm\pw D≈-Xp-sIm≠v Xr]vXn-s∏-Sm-

\pap≈ at\m-`mhw D≠m-I-Ww. CXn-\p≈ ]cn-io-e-\-߃ kvIqfn¬ \n∂p-Xs∂ e`n-

t°-≠-Xp-≠v.

Cu taJ-e-bn¬ ]Tn-Xm-hns‚ anIhv F¥msW∂v DNnXamb Sqfp-Iƒ D]-tbm-Kn®v hne-

bn-cp-ج \n¿h-ln-°-Ww.

68

bqWn‰v - -- ˛ -- 8

]tX-yI ]cn-K-W\ A¿ln-°p∂ ]Tn-Xm-°ƒ (CWSN)°p≈ Btcm-K-y-Im-bnI hnZ-ym- -ymkw

F√m-h¿°pw hnZ-ym-`-ymkw (Education for all) F∂ k¶ev]w A¿∞-h-Øm-Ip-∂Xv

kaqlØnse ]tX-yI ]cn-K-W\ A¿ln-°p∂ Ip´n-Iƒ°p-IqSn hnZ-ym-`-ym-k-Øn-\p≈

Ahkcw Dd-∏p-h-cp-Øp-tºm-gm-Wv. s]mXp-hn-Z-ym-e-b-Øn¬ km[m-cW Ip´n-I-tfm-sSm∏w

CØcw Ip´n-IsfIqSn ]cn-K-Wn-®p-sIm≠v Btcm-K-y-Im-bnI hnZ-ym-`-ymk ]h¿Ø-\-߃

Bkq-XWw sNbvXv \S-∏m-°-Ww.

Btcm-K-y-Im-bnI hnZ-ym-`-ym-k-Øns‚ ]tbm-P\w F√m hn`mKw (A‘, aqI, _[n-c)

Ip´n-Iƒ°pw e`-y-am-Ip-I-bmWv Dt±-in-°p-∂-Xv. CØcw Ip´n-Iƒ°v F√m ImbnI ]cn-io-

e-\-]-cn-]m-Sn-I-fnepw Nnet∏mƒ ]s¶-Sp-∏n-°m≥ km[n-s®-∂p-h-cn-√. AXp-sIm≠v C°q-´-

sc-IqSn ]tXyIw ]cn-K-Wn-®p-sIm≠v Ah¿°pw IqSn ]s¶-Sp-°m≥ Ign-bp-∂Xpw ]tbm-

P\w e`n-°p-∂-Xp-amb Imbn-I-]-cn-io-e-\-]-cn-]m-Sn-Iƒ Bkq-XWw sNbvXv \S-∏m-°-Ww.

_[n-c-]-Tn-Xm-°-fpsS khn-ti-j-X-Iƒ

a‰v sshI-e-y-ß-fp≈ Ip´nsb ImWp-tºmƒXs∂ Xncn-®-dn-bm≥ Ign-bp-sa-¶nepw ihW

sshI-e-y-ap≈ Ip´nsb ImWp-tºmƒ Xncn-®-dn-bm≥ Ign-bp-∂n-√. ISpØ _[n-c-X-bp≈

Ip´n-bpsS temIw aqI-am-Wv. ]Ir-Xn-bnse i_vZ-߃ tIƒ°p-∂-Xn-t\m, a[p-c-amb i_vZ-

߃ tI´-\m-µn-°p-∂-Xnt\m, A]-S-kq-N-I-ß-fmb i_vZw tI´v AXn¬ \n∂v c£ t\Sp-

∂-Xnt\m kwkm-c-`m-j-sIm≠v Bi-b-hn-\n-abw \S-Øp-∂-Xnt\m Ch¿°v Ign-bp-∂n-√.

aqI-]-Tn-Xm-°-fpsS khn-ti-j-X-Iƒ

D®m-cW sshI-eyw, i_vZ-ssh-I-e-yw, hn°v F∂n-h-bmWv Ip´n-I-fn¬ ImWp∂ ][m-\-

s∏´ kwkmc sshI-e-y-߃. D®m-c-Wm-h-b-h-ß-fpsS sshI-eyw Imc-W-ambpw A√m-

sXbpw kwkmc sshI-e-y-ap-≠m-Imw. apdn-®p-≠v, AÆm-°n¬ ImWp∂ hn≈¬, Ipdp-\m-

°ns‚ A`m-hw, \m°ns‚ A‰-Øp≈ sI´v F∂nh sIm≠p-≠-mIp∂ sshI-e-y-߃

ikvX-In-bbv°v tij-ap≈ ]cn-io-e-\w-sIm≠v am‰m-hp-∂-Xm-Wv. _p≤n-am-∂yw h∂ Ip´n-

I-fn¬ D®mc-Wm-h-b-h-ß-fpsS i‡n-°p-d-hp-sIm≠pw tIƒ°p-∂Xv Kln-®v- AtX coXn-

bn¬ A\pIcn-°m≥ Ign-bm-Øp-sIm≠pw D®m-cW kv^pS-X-bn-√msX hcp-∂p. tIƒhn-°p-

d-hp≈ Ip´n-Iƒ Ah¿ Fßs\ tIƒ°p-∂pthm AtXco-Xn-bn¬ D®-cn-°m≥ ian-°p-∂p.

A‘-]-Tn-Xm-°-fpsS khn-ti-j-X-Iƒ

ASpØpw AI-e-bp-ap≈ hkvXp-°sf Ah-bpsS X\-Xmb cq]-Ønepw `mh-Ønepw \nd-

Ønepw hy-‡-ambn ImWp-hm-≥ Ign-bmØ Ah-ÿ-bmWv A‘-X.

A‘-aqI _[n-c-]-Tn-Xm-°-fpsS Imbn-I -km-[-y-X-Iƒ

A‘ _[nc aqI Ip´n-I-fn¬ Ne\ sshI-e-y-ßfpw ico-c-L-S\m sshI-e-y-ßfpw

ImWmdp≠v. icn-bmb coXn-bn-ep≈ \n¬∏v, \SØw, Ccn∏v XpS-ßn-b-h-bn¬ ]cn-io-e\w

69

sImSp-°-Ww. imco-cnI sshI-e-y-ß-fmb Khyphosis, Lordosis, Scoliosis F∂n-h-bpsS

Ip´nIƒ°v Corrective exercise Iƒ \¬I-Ww. Corrective hym-bmaw XpS¿®-bmbn sNtø-

≠-Xm-Wv. Hmtcm Ip´n-bp-sSbpw \ne-hn-ep≈ imco-cn-I-ti-jn°pw Ah-ÿbv°pw A\p-k-

cn-®m-bn-cn-°Ww CØcw hym-bm-a-ap-d-Iƒ \¬tI-≠-Xv.

_[n-c-Ip-´n-I-fpsS Imbn-I-]-h¿Ø-\-߃ Bkq-XWw sNøp-tºmƒ ImgvNbv°v IqSp-

X¬ ]m[m-\yw \¬In-sIm-≠p≈ Imbn-I-]-h¿Ø-\-ß-fmWv ]cn-K-Wn-t°-≠-Xv.

A‘-cmb Ip´n-Iƒ°p-th≠n ImbnI ]mTm-kqXWw \S-Øp-tºmƒ tIƒhn°v (\n¿t±-

i-߃ ]men-®p-sIm-≠p≈ ]h¿Ø-\-߃) ]c-ym-]vX-amb ]h¿Ø-\-߃ Dƒs∏-Sp-Ø-

Ww.

kwkm-c-ssh-I-e-y-ap≈ Ip´n-Iƒ°p-th≠n Imbn-I-]-h¿Ø-\-߃ sXc-s™-Sp-°p-tºmƒ

ImgvN°pw tIƒhn°pw IqSp-X¬ ]m[m-\yw hc-Ø-°-h-Æ-ap≈ ]h¿Ø-\-߃ Is≠Øn

\S-∏m-°-Ww.

sNv, Imcw-kv, tImWnbpw ]mºpw, _n¬UnwKv t_mIvkv D]-tbm-Kn-®p≈ Ifn-Iƒ, \mS≥

Ifn-Iƒ XpS-ßn-bh _[nc aqI I´n-Iƒ°v A\p-tbm-P-y-amb Ifn-I-fm-Wv.

IÆp-sI-´n-I-fn, kpµ-cnbv°v s]m´p-sXm-S¬, \mW-bw-sIm-≠p≈ Ifn, tKmen-Iƒ D]-tbm-

Kn-®p≈ Ifn-Iƒ F∂nh A‘]Tn-Xm-°ƒ°v \¬Im-hp∂ Ifn-I-fm-Wv.

A‘aqI-_-[nc Ip´n-I-f-°p-th≠n Imbn-I-]-

h¿Ø-\-߃ Bkq-XWw sNøp-tºmƒ

i≤n-t°≠ (]cn-K-Wn-t°≠) Imc-y-߃

1. ]tX-y-I-]-cn-K-W\ A¿ln-°p∂ Ip´n-Iƒ°pIqSn s]¶-Sp-°m≥ Ign-bp∂ Xc-Ønep≈

]h¿Ø-\-߃ Is≠Øn \¬I-Ww;

2. Ip´n-I-fpsS imco-cnI £aX ]cn-K-Wn-°-Ww.

3. sshI-e-y-ß-fpsS Ahÿ Degrees of deformities)

3. Ifn-\n-b-a-ßßfpw \nt±-i-ßfpw Bh¿Øn®v ]d-b-Ww.

4. Ifn-\n-b-a-߃ efn-X-am-°-Ww.

5. Ifn-°-f-߃ k÷o-I-cn-°p-tºmƒ Chsc IqSn ]cn-K-Wn-°-Ww.

6. Ifn-I-fne G¿s∏-Sp-tºmƒ Ip´n-Iƒ°v klmbw Bh-i-y-amb kµ¿`-ß-fn¬ A[-ym-

]-Is‚ CSs]S¬ A\n-hm-c-y-am-Wv.

7. So®nwKv am\-z¬ CØcw Ip´n-sIf IqSn ]cn-K-Wn-®p-sIm≠v Xøm-dm-°-Ww.

8. Bh-i-y-amb Zri-y-im-hy am[-y-a-߃ D]-tbm-Kn-°p-I.

9. kpc-£m-I-ao-I-c-W-߃ Dd-∏m-°-Ww.

$

$

70

Reference

1. "Health and Physical Education'' - H.C.Buck

2. "Essentials of Physical Education'' - Ajmeer Sing

3. "NCF - 2005''

4. ""Btcm-K-y-Im-bnI hnZ-ym-`-ymkw''

A[-ym-]-I¿°p≈ d^-d≥kv KŸw - (SCERT &Kerala State Sports

Council)

5. "Rules & Skills of games and Sports'' - B.K.Chaturvedi

6. ""tbmK-hn-Zy'' ˛ ˛ tbmKm-Nm-c-y≥ tKmhn-µ≥ \mb¿

7. "Methods in Physical Education'' - Dr. Hariharan & Thirunarayanan

8. ""kºq¿Æ ImbnI£aXm ]≤Xn'' ˛

(sSÃv am\-z¬) ˛ tIc-f-kw-ÿm\ kvt]m¿Svkv

Iu¨kn¬

9. Pohn-X-ssien tcmK-߃ ˛ Dr. T.N. Gopinathapillai

10. Firstaid (]Y-a-ip-iq-j) ˛ Siso books

11. ]Ya ipiq-jbpw kpc-£m-

hn-Z-ym-`-ym-khpw ˛ Dr. Jayalekshmi

12. Disaster Management - Ramana Murthy

13. First Aid Manual - St. John ambulance 2011.

71123456781234567812345678

Unit I - Movement Education

$ Ne-\-߃ kw_-‘n® s]mXp-[m-c-

Wbpw Xmfm-fl-I-ss\-]p -Wnbpw

ssIh-cn-°p-∂p.

$ \nco-£-Whpw tcJ-

s∏-Sp-Øepw

$ ]I-S\w

$ ]¶m-fnØw

$ Ne-\ -ßsf kw_-‘n® ASn -

ÿm\ [mcW

$ Xmfm-fl-I-ss\-]pWn

$ ÿm\-am‰ Ne\w

$ kwL-Øn¬ k©-cn-°p-tºmƒ a‰p≈hsc ap´m-

sXbpw hogm-sXbpw imco-cnI Ne\ ss\]p-

Wn-Iƒ (Locomotor Movements)$ hy‡n-\n-jvT-amb CS-tØ-°p-dn-®p≈ t_m[w,

s]mXp CSw, AXn¿Øn-Iƒ F∂nh hyXy-kvX

Zni-I-fn-tebv°v Nen-°p-tºmƒ Fß-s\-sb∂v

ImWn-°p-I. (Horizontal/Vertical)$ apt∂m´pw hi-ß-fn-tebv°pw Nen-°p-tºmƒ

Xs∂ Zni-am‰n kqN-\-bv°-\p-kr-X-ambn thK-

Øn¬ ]Xn-I-cn-°p-I (Reaction)

$ hkvXp -°-fpsS apI-fn -¬ IqSntbm

Xmsg°qSntbm ap∂ntem ]n∂ntem D≈n-eq-

sStbm A√m-sXtbm ]¶m-fn-I-tfm-sSm∏w k©-

cn-°p-tºmƒ imco-cnI Ne\ ss\]p-Wn-Iƒ D]-

tbm-Kn-°p-I. (Agility)

$ thK-Ønepw ]Xp-s°bpw D≈ imco-cn-I-N-e-\-

ß-fnse sshPmXy߃ ]I-Sn-∏n-°p-I.

$ t\scbpw hfhpw Xncn-hp-ambpw k©-cn-°pI

$ efn-Xhpw Xmfm-fl-Ihp-ambn ka-b-¢n-]vX-

XtbmsS ssIsIm-´p-I.

$ Xmf-Øn-\-\p-k-cn®v Ne-\-߃ ]I-Sn-∏n-°pI

$ B£≥ tkmßv

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

kne-_kv KnUv 12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

¢mkv : H∂v

hnjbw : sl¬Øv & ^nkn-°¬ FUq-t°-j≥1234567890123456789012345678901212345678901234567890123456789123456789012345678901234567890121234567890123456789012345678912345678901234567890123456789012123456789012345678901234567891234567890123456789012345678901212345678901234567890123456789

sy.05/S.G./Physical Education/02/Std I to 12

72123456781234567812345678

$ ÿm\-am‰ Ne-\-tijn t\Sp-∂p.

(Movement awareness)

$ hnhn[ Ifn-D-]-I-c-W-߃ D]-tbm-Kn®v

sIm≠v Imbn-I-]-h¿Ø-\-ß-fn¬

G¿s∏-Sp-hm-\p≈ Ignhv t\Sp-∂p.

$ \nco-£Ww

$ ]I-S\w

$ ]¶m-fnØw

$ Ifn -D -] -I -c -W-߃ ]cn -N -

bs∏Sepw ssIImcyw sNøepw

(Equipment like ball, bat, ring,

baloon, rop etc.)

$ \n›-e-amb Hcp Ib-dn\v aosX XpSsc At\-

I - ]m -hiyw NmSpI, ]n∂oS v apt∂m´pw

]nt∂m´pw hi-ß-fn-te-bv°pw NmSpI

$ XpS¿®-bmbn ib-\-]-Z-£nW coXn-bn¬ Nen-

°pI. (Long roll)

$ Ifn-D-]-I-c-W-߃ kv]¿in-°p-∂-Xn\pw kzX-

¥-ambn ssIImcyw sNøp-∂-Xn-\p-ap≈ Ah-

kcw \¬Ip-∂p.

$ \n›-e-amb Hcp ]¥v ssItøm Imtem D]-tbm-

Kn®v X´p-I.

$ Hcp ]¥v kzbw apI-fn-tebv°v Fdn™v \neØv

X´n Db-cp-tºmƒ ssI sIm≠v ]nSn-°p-I.

$ c≠v ssIIƒ sIm≠pw XpS¿®-bmbn ]¥v

XncnsI hcp∂ coXn-bn¬ X´p-I. (Bounce)$ hnhn[ coXn-I-fn¬ ]¥v Fdn-bp-I (under

hand throw, over hand throw etc.)$ Bkzm-Zyhpw sh√p-hnfn \¬Ip-∂-Xp-amb

ssa\¿ Kbnw, eoUv∏v Kbnw, dnte F∂n-h-bn¬

]s¶-Sp-°p-∂p.

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

73123456781234567812345678

Unit - II Movement Education

$ ico-c -Øns‚ hnhn -[-Xcw ASn-

ÿm\ Ne-\-ßsf kw_-‘n®v

[mcW ssIh-cn-°epw ]cn-io-e\w

t\S-epw.

$ icn-bm-b-i-co-c-kw-ÿn-Xnsb °pdn-

®p≈ Ah-t_m[w D≠m-°epw

AXn¬ ]cn-io-e\w B¿Pn-°-epw.

$ hnhn-[-Xcw Ne-\-ß-fn¬ G¿s∏-Sp-

∂-Xn-ep≈ Ignhv B¿Pn-°p-∂p.

$ imco-cnI Ne-\-hn-Imkw kzmb-Ø-

am-°p-∂p.

$ ASn-ÿm\ Ne-\-߃

\nco£n°¬

$ ]I-S\w

$ A`n-apJw

$ Knee tag etc.

$ icn-bm-b-i-coc kwÿn-

Xn-bpsS \nco-£Ww

$ ]I-S\w

$ A`n-apJw

$ sN°v enÃv

$ \nco-£Ww

$ ]I-S\w

$ h¿°p-_p°v

$ \nco-£Ww

$ ]I-S\w

$ ico-c-Øns‚ ASn-ÿm\ Ne-\-

ßsf°pdn-®v [mc-W.

$ Xmfm-flI ss\]pWn

$ Pairing

$ icnbmb icoc kwÿnXn (cor-rect body postures) sb Ipdn-

®p≈ [mc-W.

$ hnhn-[-Xcw imco-cnI Ne-\-ßsf

Ipdn-®p≈ [mc-Wbpw ]cn-io-e-

\hpw

$ k¶-ev]n-®p-sIm≠v hnhn-[-Xcw Ne-

\-߃ A\p-I-cn-°p-∂p. (eg: Birds,Animals, Objects)

$ H‰-°m-enepw c≠p-Im-enepw NmSpI

$ Ib-dp-]-tbm-K-®p≈ kvIn∏nwKv

$ _e-Øns‚ BLmXw Ipd-bv°p∂Xn\v Ac-

s°´v, Im¬ap-´p-Iƒ, IW-¶m¬ F∂nh aS-°n-

s°m≠v Zo¿L-Zq-c-Nm-´-Øn¬ Ccp-]m-Z-ß-fn-ep-

ambn \ne-tØ-bv°n-d-ßp-I. (Proper landing)

$ B£≥ tkmMv, Clapping activities, Activ-ity with whistle on music pairing gamesof Back

$ Posters, Charts F∂n-h-bn-eqsSbp≈ \nco-£-

Ww.

$ Demonstration \pw ]cn-io-e-\hpw (Standing,

sitting, walking, lifting and lying)

$ Walking in straight line and circles, zigzag, running variations, hop, jump, gal-loping, skipping, balancing, swinging,stretching, pushing, pulling, twisting,bending etc. Bingo chart activity kml-N-

cy-Øn\v A\p-k-cn®v am‰-߃ hcp-Øm-hp-∂-Xm-

Wv.

$ ssIIƒ ]£n-I-fpsS Nnd-Imbn k¶-ev]n®v ]d-

°p-∂p. Body rotation, clock-wise and anti-clock-wise movements

$ hr£-sØ-t∏mse BSp∂p BwKy-]m v (ActionSongs)

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

1234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234

kne-_kv KnUv 12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

¢mkv : c≠vvv

hnjbw : sl¬Øv & ^nkn-°¬ FUq-t°-j≥1234567890123456789012345678901212345678901234567890123456789123456789012345678901234567890121234567890123456789012345678912345678901234567890123456789012123456789012345678901234567891234567890123456789012345678901212345678901234567890123456789

74123456781234567812345678

II Movement Education$ Xmfm-fl-I-amb ico-c -N-e-\-߃

kzmb-Ø-am-°p-∂p.

$ Hcp Ne-\-Øn¬ \n∂pw as‰mcp Ne-

\-Øn-te°v Bbm-k-c-ln-X-ambn

amdp-∂-Xn-\p≈ tijn ssIh-cn-°p-

∂p.

$ \nco-£Ww

$ ]I-S\w

$ ]¶m-fnØw

$ h¿°v_p°v

$ \nco-£Ww

$ ]I-S\w

$ ]¶m-fnØw

$ Xmfm-fl-I-amb icoc Ne-\-߃

$ hnhn[ t]io -N -e -\ -ß-fpsS

GtIm]\w

$ ¢m∏nßv FIvk¿ssk-kp-Iƒ

$ kvIn∏nMv FIvk¿ssk-kp-Iƒ ‰p Iu≠v

$ Pºnßv Pm°vkv

• Walk and Jog• Walk and run/leap• Walk, Jog and run• Stop and Walk• Hop and Walk• Forward and Backward running• Bend and Roll

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

1234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234

kne-_kv KnUv 1234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234

¢mkv : aq∂vv

hnjbw : sl¬Øv & ^nkn-°¬ FUq-t°-j≥123456789012345678901234567890121234567890123456789012345678912345678901234567890123456789012123456789012345678901234567891234567890123456789012345678901212345678901234567890123456789

75123456781234567812345678

$ eLp-D-]-I-c-W-߃ Bbm-k-c-ln-X-

ambn ssIImcyw sNøp-∂-Xn-\p≈

tijn ssIh-cn-°p-∂p.

$ ssa\¿ Kbn-ap-I-fn-eqsS hnhn[ Ne-

\-߃ kzmb-Ø-am-°p-∂p.

$ \nco-£Ww

$ ]I-S\w

$ ]¶m-fnØw

$ eLp-D-]-I-c-W-߃ ssIImcyw

sNø¬

$ ssII-fp-tSbpw IÆp-I-fp-tSbpw

GtIm-]\w km[y-am-°p-∂p.

$ Imep -I-fp -tSbpw IÆn-t‚bpw

GtIm-]\w km[y-am-°p-∂p.

$ Ne-\-£-aX (Motor fitness)t\Sp-∂p.

$ Xocp -am -\ -Øn¬ FØn-t®-c¬

(Decision making)

$ hkvXp-°¬ Db-c-Øn¬ Fdn-b¬

(Toss)

-

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

$ tXmbnw-Kv, Im®nw-Kv, C≥ s]tbgvkv B‚ v

Kq]vkv

$ tXmbnwKv Sp thcn-bkv Un̳kv

$ Iym®nwKv ^w thcnbkv UnÃ≥kv

$ tXmbnwKv Z t_mƒ ^m¿sXkv‰v B‚ v

sslbÃv

$ ]mZ-Øns‚ C≥sÃ∏v sIm≠v eLp-hmbn

apt∂m´v XpS-sc-Øp-Ssc ]¥p-X-´pI

$ Hcp ssI D]-tbm-Kn®v XpS-sc-Øp-Ssc ]¥p-X-

´pI

$ icn-bmb ]nSn-ap-dp-°-tØm-sSbpw hi-sØ--°p-

dn-®p≈ Ah-t_m-[-tØm-sSbpw _m‰p-sIm≠v

]¥-Sn-°p-I.

$ ssIsIm≠v ]¥v X´pI˛ \nb-¥-W-tØm-

sSbpw ssIø-S-°-tØm-sSbpw Gsd t\c-

tØbv°v XpScpI (Dribling)

$ ]mZw sIm≠v eLp-hmb X´p-I-tfmsS ]¥v

Xd-bn-eqsS Nen-∏n-°p-I.

$ Bh¿Øn®v Xncn-bp∂ Nc-Sn\paosX NmSpI.

$ Xd-\n-c-∏n-ep≈ k¥p-en-X-Z-fin-eqsS Hcp

hkvXp ssIImcyw sNbvXp-sIm≠v \S-°p-

tºmƒ k¥p-e\w ]cn-io-en-°p-I. (Balanceon a balancing beam)

$ Hcmƒ A\-ßmsX \n∂p-sIm≠v Fdn-bp∂

hkvXp Nen-®p-sIm-≠n-cns° ]nSn-°p-I.

1234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234

kne-_kv KnUv 1234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234

¢mkv : aq∂vv

hnjbw : sl¬Øv & ^nkn-°¬ FUq-t°-j≥1234567890123456789012345678901212345678901234567890123456789123456789012345678901234567890121234567890123456789012345678912345678901234567890123456789012123456789012345678901234567891234567890123456789012345678901212345678901234567890123456789

76123456781234567812345678

$ ]c-kv]cw GtIm -] -\ -tØmsS

ImbnI-]-h¿Ø-\-ß-fn¬ G¿s∏-Sp-

Ibpw CXp-hgn Ne-\-£-aX t\Sp-

Ibpw sNøp-∂p.

$ ]I-S\w

$ \nco-£Ww

$ ]¶m-fnØw

$ ssII-fp-sSbpw IÆp-I-fp-sSbpw

GtIm-]\w

$ Imep-I-fp-sSbpw IÆp-I-fp-sSbpw

GtIm-]\w

$ Ne-\-£-aX

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

$ ]mZ-Øns‚ C≥kvs‰∏v sIm≠v \n¬°p∂

]¶m-fn-bpsS t\sc ]¥-Sn-°pI.

$ sNdnb ]e-Itbm _mt‰m sIm≠v XpSsc

apI-fn-tebv°v ]¥p-X-´pI

$ hkvXp-°ƒ°pw (DZm:˛tIm¨) Np‰pw Nen-®p-

sIm≠v eLp-hmbn ssI sIm≠v ]¥p X´pI.

$ Nen-°p-tºmgpw Zni-am-dp-tºmgpw ]mZw sIm≠v

eLp-hmbn XpS-sc-Øp-Ssc ]¥p-cp-´p-I.

$ ssa\¿ Kbn-ap-Iƒ

$ tPmUn-bmbn ssIIƒ tIm¿Øv]n-Sn®v HmSp-

∂p.

$ sNbn≥ SmKv

$ XoeKvUv tdkv

1234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234

kne-_kv KnUv 1234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234

¢mkv : aq∂vv

hnjbw : sl¬Øv & ^nkn-°¬ FUq-t°-j≥1234567890123456789012345678901212345678901234567890123456789123456789012345678901234567890121234567890123456789012345678912345678901234567890123456789012123456789012345678901234567891234567890123456789012345678901212345678901234567890123456789

$ Hcp e£y-ÿm-\-Øn-\p-t\sc IrXy-X-tbmsS

]¥p-cp-´p-I.

$ ssIøpsS aosX-bp≈ Ne-\-am-Xr-I-bn¬ IqSn-

h-cp∂ IrXy-X-tbmsS ]¥v Fdn-bp-I. (Overhand throw)

$ ]¶m-fn-bp-am-bp≈ Zqcw IqSn hcp-tºmgpw Ffp-

∏-Øn¬ ]nSn-°m-hp∂ Gdn-\p≈ IrXyX

]men-®p-sIm≠pw Hcp hkvXp Fdn-bp-Ibpw ]nSn-

°p-Ibpw sNøp-I.

77123456781234567812345678

Unit II - Movement Education

$ B⁄m-\p-k-cWw ]h¿Øn-°m-

\p≈ tijn ssIh-cn-°p∂p

$ ssa\¿ Kbn -an -eqsS tamt´m¿

^n‰vs\kv h¿≤n-∏n-°p-∂p.

$ Un¬ B‚ v am¿®v Iam≥Up-Iƒ

]cn-N-b-s∏-Sp-∂p.

$ t]io-_ew h¿≤n-∏n-°p-∂p.

$ Pnw\m-ÃnwIvkv ASn-ÿm-\-N-e-\-

߃ kzmb-Ø-am-°p-∂p.

$ \nco-£Ww

$ Ipdn∏v

$ ]¶m-fnØw

$ ]I-S\w

$ kµ¿ -߃°-\p-k-cn®v ]Xn-I-c-W-

߃

$ tamt´m¿ ^n‰v\kv

$ Un¬ B‚ v am¿®v

$ _ew

$ Pnw\m-Ãn-Ivkns‚ ASn-ÿm\ Ne-

\-߃

$ Ip´n -Iƒ 'On your marks' 'Go' F∂

Iam‚n¬ hfsc thKw HmSp-∂p.

$ Marching on the spot$ Whistle sound clap F∂n-h-bpsS hyXykvX

i_vZ-Øn-\-\p-k-cn®v Ip´n-Iƒ ]Xn-I-cn-°p-

∂p.

$ A‰≥j≥, Ãm≥Uv A‰v Cukv, se^v‰v

tS¨, ssd‰v tS¨, F_u-tS¨ Iam≥UpIƒ

$ ]c-kv]cw X≈pI ]c-kv]cw hen-°pI

_m°v Sp _m°v ]pƒ Hm¿ ]pjv.

$ _me≥knwKv

$ ^vsfIvkn-_n-en‰n FIvk¿ sskkv

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

kne-_kv KnUv 12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

¢mkv : \mevvv

hnjbw : sl¬Øv & ^nkn-°¬ FUq-t°-j≥1234567890123456789012345678901212345678901234567890123456789123456789012345678901234567890121234567890123456789012345678912345678901234567890123456789012123456789012345678901234567891234567890123456789012345678901212345678901234567890123456789

78123456781234567812345678

Unit I - Human body$ ImbnI ]h¿Ø-\-ß-fn¬ G¿s∏-

Sp-tºmƒ ico-c-Øn¬ ]I-S-am-Ip∂

A\p-`-h-߃/hyXn-bm-\-߃ a\-

n-em-°p-∂p.

Unit II - Movement education$ hyXy-kvX-th-K-Øn¬ Nen-°p-∂-

Xn\pw s]s´∂v Zni-am-‰p-∂-Xn-\p-

ap≈ Ignhv t\Sp-∂p.

$ tcJ-s∏-Sp-ج

$ A`n-apJw

$ \nco-£Ww

$ ]¶m-fnØw

$ ]I-S\w

$ ImbnI ]I-S-\-Øn¬ G¿s∏-Sp-

tºmƒ ico-c-Øn-\p-≠m-Ip∂ Ah-

ÿm-¥-c-߃

$ InX∏v

$ s\©n-Sn∏v

$ ico-tcm-jvamhv

$ hnb¿∏v

$ ]ƒkv tcJ-s∏-Sp-Øp∂ coXn

$ Bh-iy-Øn-\-\p-k-cn®v Znibpw

thK-Xbpw am‰pI

$ Ifn-Iƒ°v ap≥]pw ]n≥]pw Ip´n-bpsS ]ƒkv

Pulse tcJ-s∏-Sp-Øp-I.

$ Ip´n-Iƒ ]c-kv]cw ]ƒkv tcJ-s∏-Sp-Øp-∂p.

$ hyXykvX ImbnI ]h¿Ø-\-߃/Ifn-Iƒ

F∂n-h-bn¬ G¿s∏-Sp-∂p.

#

$ amdn-am-dn-h-cp∂ thK-X-bnepw Zni-bnepw HmSpI

$ hyXykvX Zqc-Øn¬ KXn--th-K-tØmsS HmSp-I.

$ \n¿tZi-߃, kn·-ep-Iƒ F∂n-h-bv°-\p-k-

cnØv hnhn[ Zni-I-fn-tebv°v s]s´∂v Nen-

°pI. KXn-th-K-Xbv°v am‰whcpØnbp≈ Hm´w

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

kne-_kv KnUv 12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

¢mkv : A©vvvv

hnjbw : sl¬Øv & ^nkn-°¬ FUq-t°-j≥1234567890123456789012345678901212345678901234567890123456789123456789012345678901234567890121234567890123456789012345678912345678901234567890123456789012123456789012345678901234567891234567890123456789012345678901212345678901234567890123456789

79123456781234567812345678

$ \nco-£Ww

$ ]¶m-fnØw

$ ]I-S\w

$ hnhn-[- D]-I-c-W-߃ ssIImcyw

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

$ hnhn[ Xc-Øn¬ D]-I-c-W-߃

ssIIm-cyw sNøp-tºm-gp-≠m-Ip∂

t\´-ßfpw tIm´-ßfpw Xncn-®-dn-bp-

$ c≠p-t]cpw Nen-®p-sIm-≠n-cn-°p-tºmƒ Hcp

hkvXp Fdn-bp-Ibpw ]nSn-°p-Ibpw sNøpI

$ IqSp-X¬ sNdp-Xmbn hcp∂ e£y-ß-fn-

tebv°v Xe-bv°p-aosX XpS¿®-bmbn Fdn-bp-I.

$ ]d°pw XfnI (Flying disc) Zqc-tØbv°v

Fdn-bp-I, ]nSn-°p-I.

$ Xebv°pao-sXbpw Ac-bv°p-Xm-sgbpw ico-

c-Øn¬\n∂v AIp∂pw hcp∂ ]¥p-Iƒ ]nSn-

°pI

$ \n›-e-amb ]¥v Xd-bn¬ \n∂pw BIm-i-

tØbv°v X´pI

$ Nen-°p∂ ]¶m-fn-bpsS ASp-tØbv°v ]¥v

Im¬sIm≠v X´pI

$ ssIøn¬ \n∂pw Xmsg hoW]¥v ]nSn-°p-

Itbm X´p-Itbm sNøpI

$ Hcp ]mtUm dm°t‰m sIm≠v Hcp ]¶mfn

apI-fn-te°v X´n-hn´ `mcw Ipd™ hkvXp-

hns\ X´pI

$ ]Xn-tcm[ ]¶m-fn-bn¬ \n∂pw AItebv°v

]mZw sIm≠v eLp-hmbn X´ns°m≠n-cn-°p∂

]¥v kq£n-°p-I.

$ Hcp ]Xn -tcm -[ -] -¶m -fn -bn¬ \n∂pw

ssIsIm≠v Un_nƒ sNøs∏-Sp∂ ]¥v

kq£n-°pI

$ \o≠ ]nSn-bp≈ D]-I-cWw sIm≠v Hcp

hkvXp ssIImcyw sNøpI

$ \n›-e -ambn \n∂p -sIm≠v Nen -°p∂

]¥ns\ ]mZw sIm≠v XS-bp-I. (he-bn-se-

∂-t]mse)

$ ssIbpsS ap≥`mKw sIm≠v eLp-`m -c -

tØmsS Fdn-b-s∏-Sp∂ ]¥ns\ Xd-bn¬

sXmSmsX ASn-°p-I.

80123456781234567812345678

$ Pnw\m-ÃnIvkv Ne-\-߃ kzmb-Ø-

am-°p-∂p.

$ eoUv A]v Kbn-an-eqsS tamt´m¿

^n‰v\kv ssIh-cn-°p-∂p.

$ Un¬ & am¿®n¬ [mcW t\Sp-∂p.

$ InUvkv AXve-‰n-Ivkn¬ ]s¶-Sp-°p-

∂p.

Unit-III- Food and Nutrition$ ]c -º-cm -KX `£-W-ß-fpsS

]m[m\yw t_m[y-s∏-Sp-∂p.

$ kao-Ir-Xm-lm-c-sØ-°p-dn®v icn-

bmb [mc-W-t\-Sp-∂p.

Unit IV - Safety and Security

$ AXym-ln-X-߃ Ah-bpsS ap≥I-

cp-X-ep-I-ƒ F∂n-h-bn¬ [mcW

t\Sp-∂p.

$ \nco-£Ww

$ N¿®

$ ]¶m-fn-Øw

$ ]I-S\w

$ N¿® Kq∏v

Unkv°j≥

$ A`n-apJw

$ A`n-apJw

$ sN°venÃv

$ h¿°v_p°v

$ ]I-S\w

$ Pnw\m-ÃnIvkv

$ tamt´m¿ ^n‰vs\kv

$ Un¬ & am¿®v

$ InUvkv AXve-‰nIvkv

$ `£W kwkvImcw (`£-W-bnSw

`£W ioew t]mj-I-aq-eyw)

$ kao-Ir-Xm-lm-c-L-S-I-߃

$ AXym--ln-X-߃

$ ap≥I-cp-X¬

$ sl¬∏vsse≥ \º-cp-Iƒ

$ kpc-£n-X-amb Im¬\-S-bmX

(L.H. and R.H drive)

$ ^vsfIvkn-_n-en‰n FIvk¿sskkv

$ _me≥knwKv

$ Pw]nwKv FIvk¿sskkv

$ sNdnb Kq∏p-I-fmbn Un¬&am¿®v ]mIvSokv

sNøp-∂p.

$ Kq∏v eoU¿ \bn-°p∂p

$ InUvkv AXve-‰nIvkv kwL-Sn-∏n-°p∂p

$ -]c-º-cm-K-X-˛-B-[p-\nI `£-W-ß-sf-°p-dn®v

Xmc-X-ay-]-T\w \S-Øp∂p. ]mtZ-inI `£-

W-߃ tiJ-cn-bv°epw ]¶v hbv°epw hrØn-

bp≈ `£-W-bnSw,

$ Video Cliping, Chart, picture

$ A\p-`-h-߃ ]¶p-h-bv°¬

$ Traffic signs and signals, mock drill$ tdmU-]-I-S-ß-fpsS NnX-߃ (sImfm-jv)

]Z¿in-∏n-°p∂p

$ sl¬∏v sse\p-Iƒ ]cn-N-b-s∏-Sp∂p

$ kpc-£n-X-amb ssk°nƒ bmX-bv°p≈

]h¿Ø-\-߃ \¬I¬

$ Sm^nIv ]m¿°v ]cn-N-b-s∏-S¬

$ Sm^nIv \nb-a -߃ ]men -®p -sIm-≠p≈

ssk°nƒ khmcn a’cw

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

kne-_kv KnUv 12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

¢mkv : A©vvvv

hnjbw : sl¬Øv & ^nkn-°¬ FUq-t°-j≥1234567890123456789012345678901212345678901234567890123456789123456789012345678901234567890121234567890123456789012345678912345678901234567890123456789012123456789012345678901234567891234567890123456789012345678901212345678901234567890123456789

81123456781234567812345678

12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

kne-_kv KnUv 12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

¢mkv : A©vvvv

hnjbw : sl¬Øv & ^nkn-°¬ FUq-t°-j≥1234567890123456789012345678901212345678901234567890123456789123456789012345678901234567890121234567890123456789012345678912345678901234567890123456789012123456789012345678901234567891234567890123456789012345678901212345678901234567890123456789

Unit V- Social Health

$ Bfl-hn-izm-k-tØmsS hyXykvX

kmaq-ly-k-µ¿`-ß-fn¬ CS-s]-Sm-

\p≈ tijn ssIh-cn-°p∂p.

$ ssZ\w-Zn-\-Po-hn-X-Ønepw kplr-Øp-

°ƒ°n-S-bnepw s]cp-am-dm≥ at\m-

ss[cyw ssIh-cn-°p-∂p.

$ ImbnI hnt\m-Z-ß-fn-eqsS kmaq-ly-

£-aX h¿≤n-∏n-°p-hm≥ Ign-bp-∂p.

Unit VI- We and Our Environment

$ kmaq-ln-I-˛-hy-‡n-ip-Nn-Xz-Øns‚

]k‡n Xncn-®-dn-bp-∂p.

$ kmaq-ly-]-cX (Sociability)

$ Bfl-hn-izmkw

$ hy‡nbpw kmaq -lnI _‘-

ßfpw

$ kmaq-ln-I-˛-hy-‡n-ip-NnXzw

$ Chain tag• Statue• Relay game (ball rolling)• Lottery$ hoUntbm ¢n∏nwKv

$ Lead-up activity$ Ht∂m ct≠m Sow Kbn-ap-Iƒ kwL-Sn-∏n-°pI

$ N¿®

$ ICT bpsS km[yX ]tbm-P-\-s∏-Sp-Øp-I.

$ BIvSn-hn‰n _p°v

$ Zn\m-N-c-Ww, (Dry day, ]Xn-⁄, field visit)$ hy‡n-ip-Nn-Xz-Øn-\m-h-iy-amb ioe-߃

$ N¿®, hni-I-e\w°¬

$ Btcm-K-y-ip-Nn-X-z-io-e-߃ Ia-s∏-Sp-Øp-∂p.

hnhn[ ]cn-k-c-ip-Nn-Xz D]-I-c-W-ß-fpsS D]-

tbmKw ]cn-N-b-s∏-Sp-Øp-∂p. amen-\-y-]n¿am-c-

P\w am¿K-߃ sF.kn.Sn bpsS klm-b-

Øm¬ ]cn-N-b-s∏-Sp-Øp-∂p. amen-\-y-\n¿am¿P\

icn-bmb coXn-bn¬ sNømØ-Xp-aq-e-ap-≠m-

Ip∂ -Btcm-Ky ]iv\-߃ ˛ t]mP-IvSv.

$ ]¶m-fnØw

$ \nco-£Ww

$ N¿®

$ BIvSn -hn‰n _p°v

hniI-e\w

$ ]¶m-fnØw

$ \nco-£Ww

$ Ipdn∏v

$ t]mPIvS v hne-bn -cp -

ج

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

82123456781234567812345678

Unit I - Human body$ hf¿® hnIm-k-L- -ß-sf-°p-dn-®p≈

Xncn-®-dnhv t\Sp-∂p.

$ imco-cnIsshI-ey-ßfpw _p≤n-ap- p-

Ifpw kw_-‘n®v Adnhv kzmb-Ø-

am-°p-∂p.

Life style deformities$ Pohn-X-ssien aptJ\ D≠m-Ip∂

imco-cnI sshI-ey-ßsf Xncn-®-

dn™v icn-bmb ssien cq]-s∏-Sp-

Øp-∂p.

Unit II - Movement education$ Imbn-I-£-a-X-sb-°p-dn®pw ASn-

ÿm-\-Im-bn-I-£-aX LS-I-ß-sf-

°p-dn-®p-ap≈ [mcWbpw tijnbpw

ssIh-cn-°p-∂p.

$ hf¿®-bpsS Hmtcm L´-Ønepw

D≠m-Ip∂ imco-cn-I-˛- am‰-sØ-°p-

dn-®p≈ [mc-W.

$ ssiihw apX¬ Ipam-c-L´w hsc

$ imco-cnI sshI-ey-ßfpw _p≤n-ap-

´p -Ifpw Dƒs°m≠v ]q¿Æ-amb

PnhnX coXn-sb-°p-dn-®p≈ [mcW

$ Deafness• Dumbness• Orthopedical challenges

$ PohnXssien imco-cnI sshI-ey-

ßsf°pdn®v [mcW

$ Kyphosis• Lovdosis• Scoliosis

$ ASn-ÿm\ ImbnI £aX LS-I-

ß-fmb strength, endurenece, flex-ibility F∂n-h-bpsS Bh-iy-I-X.

$ Height, weight Af-°p-∂p.

$ Age hight weight chart$ N¿®

$ Ip-´n-I-fp-sS hf¿®-bn-ep≈ Xmc-X-ay-]-T\w

$ One leg run• Blind man game• Adapted games• Skit

$ imco-cn-I-ssh-I-ey-ap-≈-h-cpsS ]iv\-߃

Fs¥∂pw Fßs\ Ahsc klm-bn-°m-

sa∂pw N¿® sNøp-∂p.

$ Demonstration of correct postures sitting,standing, lying, walking, Lifting and Low-ering.

$ Corrective exercises$ hnh-cWw

$ Xmc-X-ay-]-T\w

$ Clippings

$ ImbnI£aX \n¿h-N\w ˛ hni-I-e\w

$ Abdominal muscle strength upper body strength,flexibility cardio respiratory endure an F∂nh

Db¿Øp-hm-\p≈ hnhn-[-ß-fmb Ifn-I-fn¬

G¿s∏-Sp-∂p.

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

kne-_kv KnUv 1234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234

¢mkv : Bdvvvvv

hnjbw : sl¬Øv & ^nkn-°¬ FUq-t°-j≥1234567890123456789012345678901212345678901234567890123456789123456789012345678901234567890121234567890123456789012345678912345678901234567890123456789012123456789012345678901234567891234567890123456789012345678901212345678901234567890123456789

$ \nco-£Ww

$ ]¶m-fnØw

$ _n.Fw.-sF.-Nm¿´v

$ \nco-£Ww

$ ]I-S\w

$ sSÃp-Iƒ

83123456781234567812345678

hy‡nXz hnIm-khpw t\XrXz]mS-

hhpw

$ Xs‚ hy‡n-Xzhpw t\Xr-Xz-Kp-W-

ßfpw Ipd-hp-Ifpw Xncn-®-dn-bp-∂p.

sa®-s∏-Sp-Øp-∂p.

Ifn-Ifpw AXnse ap≥\n-c-Xm-c-ß-

sfbpw ]cn-N-b-s∏-S¬

$ Ifn-I-fn¬ ]s¶-SpØv \nb-a-߃,

N´-߃, d^-dn-bpsS Xocp-am-\w

F∂nh Dƒs°m≠v Hcp aqeym-[n-

jvTnX hy‡n-bm-Ip-∂p. ASn-ÿm-\-

ss\-]pWn t\Sp-∂p.

$ tbmK-]-cn-io-e\ØneqsS tbmK-

bpsS ]m[m\yw Xncn-®-dn-bp-∂p.

$ \nco-£Ww

$ ]¶m-fnØw

$ ]I-S\w

$ \nco-£Ww

$ ]I-S\w

$ \nco-£Ww

$ A`n-apJw

$ h¿°p-_p°v

$ hy‡n-Xz-˛-t\-XrXz ]mS-h-Kp-W-

߃.

$ Sportsman spirit, Team spirit

$ ico-c-Øn-s‚bpw a\-n-s‚bpw

kwXp-e-\-sØ-°p-dn-®p≈ [mc-

W.

$ Fbvtdm-_n°pw A√m-sX-bp-ap≈ Imbn-I-]-

h¿Ø-\-ßsf XcwXn-cn-°p-I.

$ lrZ-b-an--Sn-∏ns‚ tXmXv, Xnh-X, Znim-KXn \nb-

¥Ww sNøm-\p≈ coXn-Iƒ hnh-cn-°p-I.

$ ]Xnhmb ImbnI ]h¿Ø-\-Ønse ]¶m-fn-

Ø-Øns‚ Zo¿L-Im-e-t\-´-ß-fpsS ]´nI

sNøp-∂p.

$ Iym]v‰-\mbpw Ifn-°m-c-\mbpw hnhn-[-I-fn-I-

fn¬ G¿s∏-Sp-∂p. hnhn-[-ß-fmb t^m¿ta-j-

\p-I-fn¬ ap≥\n-c-°m-c-\mbpw A\p-bmbn

Bbpw ]s¶Sp°p-∂p. (Various, formationslike-file, diamond, oval circle, rectangleetc.)

$ hnhn[ Kbn-ap-I-fnse H∂p-hoXw ]ap-J-Xm-c-

ßsf ]cn-N-b-s∏-Sp-∂p.

$ ASn-ÿm\ ss\]p-Wn-Iƒ ]cn-io-en-°p-∂p.

$ Bk-\-߃

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

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kne-_kv KnUv 1234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234

¢mkv : Bdvvvvv

hnjbw : sl¬Øv & ^nkn-°¬ FUq-t°-j≥1234567890123456789012345678901212345678901234567890123456789123456789012345678901234567890121234567890123456789012345678912345678901234567890123456789012123456789012345678901234567891234567890123456789012345678901212345678901234567890123456789

84123456781234567812345678

$ \nco-£Ww

$ A`n-apJw

$ h¿°p-_p°v

$ \nco-£Ww

$ N¿®

$ \nco-£Ww

$ kq£vaX

$ ]¶m-fnØw

$ A]-K-Y\w

$ \nco-£Ww

$ A`n-apJw

$ h¿°p-_p°v

$ tKUnMv

$ \nco-£Ww

$ ]¶m-fnØw

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

Unit III - Food and nutrition$ \yqSn-b≥kn-s\-°p-dn®pw am¬\yq-

Soj-s\-°p-dn®pw Adnhv -t\-Sp-∂p.

$ t]mj-Im-lm-c-°p-d-hp-Iƒ aqe-ap≈

tcmK-ß-sf-°p-dn®v Adnhv t\Sp-∂p.

Unit IV - Safety Education andsecurity

$ Ifn-ÿ-e-ß-fnepw a‰n-S-ß-fnepw

th≠ kpc£m am¿§-ßsf°pdn-

®p≈ [mcW t\Sp-∂p.

$ ]Y-a-ip-iq-j-bn¬ Adnhv t\Sp∂p

Unit V - Social health$ Xs‚ BtcmKyw \ne-\n¿Øp-∂-

tXm-sSm∏w kmaq-lnI Btcm-Kyhpw

\ne-\n¿tØ-≠-Xns‚ Bh-iy-IX

Xncn-®-dn-bp-∂p.

Unit VI - We and ourEnvironment

$ Pe-P\y £y-P-\y-tcm-K-ßsf Xncn-

®-dn-bp-∂p.

$ ip≤-hm -bp -hns‚bpw shfn -® -

Øns‚bpw ]m[m-\yw t_m[-y-s∏-

Sp-Øp-∂p.

$ skan-\m¿

$ N¿®

$ Nm¿´v/NnX-߃

$ Xcw-Xn-cn-°¬

$ tdmƒ tπ

$ Play ground & other areas$ Swimming pool,• Gymnasium$ hni-I-e\w (sF.kn.Sn.)

$ First aid$ apdn-hp-Iƒ, HSn-hp-Iƒ

$ kmaq-lnI k¿t∆

$ ]cn-lm-c-t_m-[-\-]-h¿Ø-\-߃

$ ]n¥pWm kwhn-[m-\߃ D]-tbm-K-s∏-Sp-ØpI

$ PTA, MPTA, SPC, Residents Association

$ School Sports Club• ICT

$ Seminar, Assignment, Expert class.$ dnte Kbnw.

$ Nm¿ v

$ hoUntbm ¢n∏nwKv

$ Ipdn-∏p-Iƒ

$ \yqSo-jy≥ (LS-I-߃)

$ am¬\yq-So-j≥

$ sU^n-jy≥kn Uoko-kkv

$ kpc-£n-X-amb Ifn-ÿew

$ ]Y-a-ip-iqj

$ kmaq-lnI ]Xn-_-≤X

$ kaq-l-߃ XΩn-ep≈ _‘w

$ Pe-˛-`-£y-P\y tcmK-߃, e£-

W-߃ ap≥I-cp-X¬ F∂n-h-bn¬

[mc-W.

$ ip≤-hm-bphpw shfn-®hpw

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kne-_kv KnUv 1234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234123456789012345678901234567890121234567890123412345678901234567890123456789012123456789012341234567890123456789012345678901212345678901234

¢mkv : Bdvvvvv

hnjbw : sl¬Øv & ^nkn-°¬ FUq-t°-j≥123456789012345678901234567890121234567890123456789012345678912345678901234567890123456789012123456789012345678901234567891234567890123456789012345678901212345678901234567890123456789

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12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

kne-_kv KnUv 12345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

hnjbw : ^nkn-°¬ FUyq-t°-j≥123456789012345678901234567890121234567890123456789012345678123456789012345678901234567890121234567890123456789012345678123456789012345678901234567890121234567890123456789012345678123456789012345678901234567890121234567890123456789012345678 ¢mkv : Ggv

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Unit I - Human body$ hymbm-a-Øn-eqsS imco-cn-I- h-f¿®-

bpw am\-knI hnImkhpw t\Sp∂p.

Unit - II Movement education$ ImbnI£-aX ssIh-cn-°p∂p

$ Imbn-I-]-h¿Ø-\-ß-fn-eqsS Xmf-

t_m -[w, kwtbm -PnX Ne\w

F∂nh

$ A`n-apJw

$ h¿°v _p°v

$ \nco-£Ww

$ A`n-apJw

$ ]I-S\w

$ h¿°v _p°v

$ tcJ-s∏-Sp-ج

$ Imbn-I-£-aX sSÃp-

Iƒ

$ \nco-£Ww

$ ]I-S\w

$ h¿°v_p°v

$ hymbm-a-hpw icoc am\knI

hf¿®bpw

• Morphological typing of thebody.Somato typesEctomorphEndomorphMesomorphs]¨Ip-´n-Iƒ

$ Btcym-Ky-kw-_-‘-amb Imbn-I-

£-aXm LS-I-߃

(Muscular strength, Muscularendurance, Cardio-Vascularendurance/flexibility) Bodycomposition

$ X m f m - fl - I - ] - h ¿ Ø - \ - ß ƒ

(Rhythemic Activities)$ tbmK-bnse hnnhn[ Bk\-ß-ƒ

$ Aerobics, Yoga, .........., minor games,Lead up activity XpS-ß-b-h-bn¬ ]cn-io-e-

\-Øn¬ G¿s∏-Sp-∂p.

$ Planned periodical Activity chart Xbm-

dm-°p-I.

$ Somato types \v A\p-kr-X-ambn Imbn-I-P-

\-߃ Xcw Xncn-°p-I.

• Discussion• Charts• Pictures• Exercise with one's own body weight• Exercise with apparatus• Exercise with partner• Shuttle run• Simple form of circuit training• Stepping• Skipping• Relays• Gymnastics exercise• Stretching exercise$ Free hand Exercise$ Marching on command$ Marching formation$ Exercise with apparatus (Lezium,

Dumbbels, etc)$ Aerobics

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

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B¿Pn-°p-∂p.

$ tbmK-bnse hnhn-[ Bk-\-߃

sNøp-∂-Xn\v ]mhoWyw t\Sp∂p

$ kvt]m¿Svkv & Kbnwkv ]cn-io-e-\-Øn-

eqsS Ne-\-ss\-]p-Wn-Iƒ (Motorskill) ]mhoWyw t\Sp∂p

Unit -III Food and Nutrition$ ^mÃv ^pUv, Sn≥^pUv kwkvImcw

Hgn-hm-°n-s°m≠v Btcm-Ky-I-c-amb

`£-W-io-ew ssIh-cn-°p-∂p.

$ ]Ir-Xn-Z-Ø-]m-\o-b-߃ D]-tbm-Kn-

°p-∂p.

Unit - IV Safety and Security$ hml-\-߃ D]-tbm-Kn -°p-tºmƒ

]men -t°≠ ap≥I-cp -X -ep -Iƒ

]mhoWyw t\Sp-∂p.

$ A]-I-S-Øn¬s∏-Sp-∂-h¿°v ^e-]-Z-

amb coX-bn¬ ]Y-a -ip - iqj

\¬Im≥ Ign-bp-∂p.

°p-dn-®p≈ [mcW

$ AXve-‰n-Ivkv, ][m-\-I-fn-Iƒ (Ma-jor Games) F∂n-h-sb-°p-dn®pw

Ah-bpsS ss\]p-Wn-I-sf-°p-dn®pw

[mc-W-t\-Sp∂p

$ InUvkv AXve-‰nIvkv

$ ^mÃv ^pUv ˛ Sn≥ ^pUv, ioXn-I-

cn® `£W ]Zm¿∞-߃

$ P¶v ^pUv, IrXna ]m\o-b-߃

$ ]Ir-Xn-ZØ ]m\o-b-߃

$ hml\ A]-I-S-ßfpw ap≥I-cp-X-ep-

Ifpw

$ ]Y-a-ip-iqj (First-aid)

-

$ N¿®

$ Nm¿´p-Iƒ

$ NnX-߃

$ hnjz¬ FbvUp-Iƒ

$ ]Z¿i\w

$ N¿®

$ Ip´n-Iƒ°p≈ AXve-‰nIvkv a’cw (IAAF)

$ Nm¿´p-Iƒ, NnX-߃,

$ hnjz¬ FbvUp-Iƒ

$ NcnXw

$ dqƒkv & dKp-te-j≥kv

$ kvIn√p-Iƒ, Application of skills$ Lead up activities

$ N¿®, skan-\m¿

$ Nm¿´v, NnX-߃

$ hoUntbm ¢n∏p-Iƒ

$ ]Z¿i\w

$ Role Playï

$ Discussion$ Chart/Picture$ hoUntbm ¢n∏p-Iƒ

$ ]Z¿i\w

$ sh≈-Øn¬ apßn-bm¬

$ tiJ-cWw

$ ]Z¿i\w

$ \nco-£Ww

$ ]I-S\w

$ h¿°v_p°v

$ \nco-£Ww

$ ]I-S\w

$ B`n-apJw

$ tiJcw

$ a’cw

$ \nco-£Ww

$ A`n-apJw

$ h¿°p-_p°v

$ ]¶m-fnØw

$ \nco-£Ww

$ Ipdn∏v

$ h¿°p_p°v

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج

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kne-_kv KnUv 123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345123456789012345678901234567890121234567890123451234567890123456789012345678901212345678901234512345678901234567890123456789012123456789012345

hnjbw : ^nkn-°¬ FUyq-t°-j≥123456789012345678901234567890121234567890123456789012345678123456789012345678901234567890121234567890123456789012345678123456789012345678901234567890121234567890123456789012345678123456789012345678901234567890121234567890123456789012345678123456789012345678901234567890121234567890123456789012345678

¢mkv : Ggv

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Unit- V Social Health$ hni-a-th-f-Iƒ e-]-Z-ambn D]-tbm-

Kn-°p-∂-Xn-\p≈ Adn-hp-t\-Sp∂p

Unit -VI We and Envornment$ Pe-a-en-\o-I-cWw XS™v ip≤-Pew

kwc-£n-t°-≠-Xns‚ Bh-iy-IX

t_m[y-s∏-Sp-∂p.

$ Jcw, Zh, ssPh-am-en-\y-ßsf Xncn-

®-dn-bp-∂p.

hnia thf-I-fpsS e-]-Z-amb D]-

tbmKw

$ Pe kwc-£Ww

$ Jc-am-en\yw

$ Zh-am-en\yw

$ ssPh-am-en\yw

$ Recreational activities$ Minor games$ Lead-up activities$ Discussion$ ]mtZ-inI Ifn-Iƒ, sNv, Imcw-kv apX-em-

bh

$ BIvSn-hn‰n _p°v

$ ^o¬Uv hnkn‰v

$ Nm¿´v ]Z¿i\w

$ sF.-kn.-Sn. bpsS klm-b-Øm¬ ss…Uv

]kt‚-j-F≥

$ N¿® ˛ hni-I-e\w

$ Ipdn-∏p Xbm-dm-°¬

$ h¿°p_p°v

$ ssS Hu´v

$ \nco£Ww

$ ]¶m-fnØw

$ h¿°p-_p°v

$ A`n-apJw

$ BIvSn-hn‰n _p°v

$ \nco-£Ww

$ Ipdn∏v

$ h¿°p-_p°v

hnjbw : ^nkn-°¬ FUyq-t°-j≥123456789012345678901234567890121234567890123456789012345678123456789012345678901234567890121234567890123456789012345678123456789012345678901234567890121234567890123456789012345678123456789012345678901234567890121234567890123456789012345678

¢mkv : Ggv

]T-\-t\- -߃ D≈-S°w˛ Bibw/ss\]pWn ]Inb hne-bn-cp-ج