5. ASSEMBLY AND DISMISSAL:-

      Same as before.

MODEL LESSONS FOR 19 TO 25 YEARS OF AGE

The same programme of the previous age group may be followed. Now one may concentrate on increasing the strength by doing heavier types of exercises. Long distance running may be introduced gradually in a progressive manner which will improve the endurance of the body. Participants of this age group need more serious approach to physical exercises because this is the time when one can expect maximum results.

A free hand drill suitable for this age group is given below:-

1. ARM - "The Wing Flapper"

    Starting Position - Standing erect

    1. Hands on neck.

    2. Elbow forward.

    3. Elbows sideward.

    4.Hands normal.

    (12 to 15 Repetitions)

 2.TRUNK-TURNING

Starting position - standing erect

1. Trunk turned right, hands sideward.

2. Trunk turned left and bent forward, right hand touching left toe.

3. Trunk raised and turned right, hands sideward.

4. Trunk normal, hands normal.

(12 to 15 Repetitions)

3. LEG RAISING - The Stork".

Starting Position - Standing erect, hands on hip.

1. Right knee raised forward.

2. Right foot raised sideward.

3. Right knee raised forward.

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4. Right foot normal.

5-8. Same with left leg.

(6 to 8 Repetitions)

4. TRUNK SIDEWARD BENDING - The Bend Stretcher"

            Starting Position - Standing erect - hands on neck

      1. Trunk bend right .

      2. Hands upward.

      3. Hands on neck.

      4. Trunk normal.

      5-8. Same to left.

     (6 to 8 Repetitions)

5. NECK OR CHEST - "The Neck Straightener"

    Starting Position - Standing erect, hands on hips

    1. Head pressed backward.

    2. Hands upward.

    3. Head pressed backward.

    4. Head normal.

   (6 to 8 Repetitions)

6. TRUNK FORWARD BENDING - "The Forward Bender"

   Starting Position - Standing erect, feet apart, hands on neck

   1. Trunk bent forward, elbows forward, touching knees.

   2. Trunk normal, elbows forward.

   (12 to 15 Repetitions)

7. KNEE BENDING - "The Bounder"

    Starting Position - Standing erect, hands on hips

    1. Knees fully bent.

    2. Bound in place.

    3. Bound in place.

    4. Knees normal.

    (12 to 15 Repetitions)

8. TRUNK-LOWERING - "The Back Flattener"

     Starting Position - Standing erect, hands on hips

     1. Trunk lowered.

     2. Trunk half-lowered.

     3. Trunk lowered.

     4. Trunk normal.

     (12 to 15 Repetitions)

9. ABDOMINAL - "The Hamstring Special"

            Starting Position - Back on floor, hands under buttocks

      1. Knees on chest

      2. Feet upward.

      3. Knees on chest

      4. Feet normal.

      (12 to 15 Repetitions)

10. SPECIAL- 'The Touchback"

             Starting Position - Back on floor, hands under buttocks

       1. Feet upward and backward, body curled until feet touch floor behind head.

       2. Feet and body normal.

       (12 to 15 Repetitions)

11. STEPPING - "Alternate Hopping" Starting Position - Standing erect

       1. Step on right foot

       2. Hop on right foot

       3. Step on left foot

       4. Hop on left foot

       (40 to 60 Repetitions)

12. BREATHING - "The Lung Pumper" Starting Position - Standing erect

1. Hands at chest and inhale. Pound chest alternately with hands

(6 or 8 times with each)

2. Hands normal and exhale.

(6 to 8 Repetitions)

MODEL LESSONS FOR 26 TO 45 YEARS OF AGE

At this age group, people are seriously involved in life problems with its heavy responsibilities. But whatever may be the condition, some sort of physical exercise will help one to keep fit and healthy and consequently that will help in the struggles of life. Any activity according to liking given in the previous age group may be practised and it is bound to help one to keep up good health.

A free hand schedule for this age group is given below which, if practised seriously, will give some good results.

    1ARM-"The Winger"

Starting Position - Standing erect

1. Hands upward.

2. Hands sideward.

3. Hands upward.

4. Hands normal.

(12 to 15 Repetitions)

    2. TRUNK TURNING - "The Wringer"

Starting Position - Standing erect, feet apart, hands at chest

1. Trunk turned right, hands sideward.

2. Trunk normal, hands at chest

3. Trunk turned left, hands sideward.

4. Trunk normal, hands at chest (12 to 15 Repetitions)

3.     LEG RAISING - 'The Cross Booter"

    Starting Position - Standing erect

1. Left hand forward, kick left hand with right foot

2. Left hand normal, right foot normal.

3. Right hand forward, kick right hand with left foot

4. Right hand normal left foot normal.

    (12 to 15 Repetitions)

   4.    TRUNK SIDEWARD BENDING - "The Intercostal Stretcher"

    Starting Position - Standing erect, feet apart

1. Left hand upward, trunk bent right

2. Left hand normal, trunk normal.

3. Right hand upward, trunk bent left

4. Right hand normal, trunk normal.

    (12 to 15 Repetitions)

 5.      NECK AND CHEST - The Chest Lifter"

          Starting Position - Standing erect

1. Chest upward.

2. Chest normal. (10 to 12 Repetitions)

  6.     TRUNK FORWARD BENDING - "The Belly Massage"

          Starting Position - Standing erect, feet apart, hands at waist

1. Trunk bent forward,, hands backward between legs.

2. Trunks normal, hands at waist

    (12 to 15 Repetitions)

  7. DEEP KNEE BEND - The Knee Buster - Sideward"

    Starting Position - Knees fully bent, hands on hips.

1. Right foot sideward, weight on left foot

2. Right foot normal, weight on both feet

3 . Left foot sideward, weight on right foot

4. Left foot normal, weight on both feet.

(12 to 15 Repetitions)

  8. TRUNK LOWERING - "the Wooden Soldier"

       Starting Position - Standing erect, hands on hips

1. Trunk half lowered.

2. Trunk Lowered.

3. Trunk half lowered.

4. Trunk normal.

(10 to 12 Repetitions)

  9. ABDOMINAL- The Scissors"

Starting Position - Back on floor, hands under buttocks, right foot upward, left foot one inch off floor

1. Left foot upward, right foot one inch off floor.

2. Right foot upward, left foot one inch off floor.

(12 to 15 Repetitions)

 10. SPECIAL - "The Down and Up"

      Starting Position - Standing erect.

1.. Squat on floor.

2. Front support

3. Squat on floor.

4. Stand erect.

(12 to 15 Repetitions)

 11. SPECIAL - "The Weeping Willow"

Starting Position - Standing erect, hands on neck.

1. Trunk bent forward, elbows forward, touching knees.

2. Trunk bent backward, elbows sideward.

(12 to 15 Repetitions)

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  12. SPECIAL - "The Side Lunger"

        Starting Position - Standing erect

1. Right foot lunged sideward, hands on hips.

2. Left hand upward.

3. Left hand on hip.

4. Right foot normal, hands normal.

5-8. Same to the left.

(6 to 8 Repetitions)

  13. SPECIAL - "The Wind Jammer"

Starting Position - Seat on floor, feet apart, hands on neck

1. Trunk bent forward and turned left, right elbow on left knee.

2. Trunk normal.

3. Trunk bent forward and turned right, left elbow on right knee.

4. Trunk normal.

(12 to 15 Repetitions)

 14. SPECIAL - "The Cradle"

Starting Position - Back on floor

1. Feet upward.

2. Feet normal.

3. Seat on floor.

4. Back on floor.

(12 to 15 Repetitions)

  15. SPECIAL - 'The Starter"

Starting Position - Front support, left foot between hands

1. Left foot normal, right foot between hands.

2. Right foot normal, left foot between hands.

(12 to 15 Repetitions)

16. SPECIAL- "Jumping in Place"

 Starting Position - Standing erect

 1. Jump in place.

 2. Jump in place.

 (30 to 50 Repetitions)

  17. STEPPING - "Cut Step Sideward"

        Starting Position - Standing erect

 1. Step on right foot, swing left foot sideward.

 2. Hop on right foot

 3 . Step on left foot, swing right foot sideward.

 4. Hop on left foot.

 (30 to 50 Repetitions)

 18. BREATHING - "The Bellows" Starting Position - Standing erect

 1. Hands upward and inhale.

 2. trunk bent forward, hands touching toes and exhale.

 (6 to 8 Repetitions)

ABOVE 46 YEARS

At this age one thinks in our country that his life is finished and he prepares himself for withdrawal. But if one still continues his activities and tries to keep himself fit and healthy by healthful exercises and hygienic living, one will live for many many years more and with his experiences of life will be able to guide the younger generations in the right path. Moreover, to give example to the younger generations people of this age group should make physical exercise part of the programme of his daily activities. A programme of free hand exercises suitable for this age group is given below:-

1. ARM - "The Outward Circle"

    Staring Position -Standing erect

The arms are swung across the front, upward and sideward in continuous circles.

(8 to 12 Repetitions)

  2. TRUNK TURNING - "The Sausage Grinder"

Starting Position - Standing erect, feet apart, hands sideward

1. Trunk bent forward, right hand touching outside of left knee.

2. Trunk normal, right hand sideward.

3. Trunk bent forward, left hand touching outside of right knee.

4. Trunk normal, left hand sideward.

(8 to 12 Repetitions)

3. LEG RAISING - "The Forward Kicker"

    Starting Position - Standing erect

1. Right foot raised forward.

2. Right foot normal.

3. Left foot raised forward.

4. Left foot normal.

(8 to 12 Repetitions)

 4. TRUNK SIDEWARD BENDING - Tie Grand Liver Squeezer"

Starting Position - Standing erect, feet apart, hands upward, fingers interlocked

1. Trunk bent right

2. Trunk bent left.

(8 to 12 Repetitions)

 5. NECK AND CHEST - "The Rubber Neck"

Starting Position - Standing erect

1. Head turned right and pressed backward.

2. Head turned left and pressed backward.

(8 to 12 Repetitions)

6.    TRUNK FORWARD - BENDING "Methuselha's secret"

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Starting Position - Standing erect, feet apart, hands sideward

1. Trunk bent forward, both hands touching right toe.

2. Trunk normal hands side ward.

3. Trunk bent forward, both hands touching left toe.

4. Trunk normal, hands sideward.

(8 to 12 Repetitions)

7.   DEEP KNEE BEND - "The Stretch Bender"

      Starting Position - Standing erect

1. Heels raised, hands sideward.

2. Knees fully bent, hands upward.

3. Knees normal, (heels raise), hands sideward.

4. Heels normal, hands normal.

(8 to 12 Repetitions)

8. TRUNK LOWERING - "The Double Bow"

Starting Position 

Standing erect, feet apart, hands on hips

1. Trunk half lowered.

2. Trunk normal.

3. Trunk lowered.

4. Trunk normal.

(8 to 12 Repetitions)

9. ABDOMINAL - "The Colon Squeezer"

       Starting Position - Back on floor.

1. Knees at chest

2. Feet normal.

(8 to 12 Repetitions)

10. SPECIAL- "The Roll Around"

Starting Position -

Standing erect, feet apart, hands on hips

1. Trunk-bent forward.

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2. Trunk bent right

3. Trunk bent backward.

4. Trunk bent left.

(8 to 12 Repetitions)

11.  STEPPING - "Double Straddle Jump"

       Starting Position - Standing erect

1. Feet jumped apart

2. Jump with feet apart

3. Feet jumped together.

4. Jump with feet together. (30 to 40 Repetitions)

12. BREATHING -The Lung Pumper

Starting Position - Standing erect

1. Hands at chest and inhale

2. Hands normal and exhale.

(6 to 8 Repetitions).

HEALTHFUL EXERCISES FOR WOMEN & GIRLS

INTRODUCTION

The world is moving towards a new age of freedom, Equality and Progress under the pressure of a new Truth and a new Consciousness. Some people are aware of it; many are not. But that does not matter. The movement is going all right in the individual and in collective life: there is unrest, turmoil and upheaval everywhere; old bases and old values are getting shaken and are gradually yielding place to the new.

Women, whether in India or elsewhere, are no exception to this universal trend, and are coming forward making their presence felt in every sphere of life.

It is also being recognised in an increasing measure that women too must equip themselves for their changing role; that they should be physically fit strong and healthy through regular physical exercise, proper and

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adequate food taken at set intervals, sufficient rest and sleep, hygienic habits, a regular life and a happy, cheerful disposition.

There is an adage that one is what one eats. Food is not a thing which can be neglected, and one should include, as far as possible, all its essential elements in   one's diet. There are: cereals, fruits, vegetables, milk and milk products, and, for non-vegetarians, meat, fish and eggs.

I am giving in this pamphlet two sets of exercises especially planned for women. Girls from the age of 10 to 12 as well as grown up women also can do these. If done regularly, these exercises can help one to keep one's body in good order throughout one's life.

The beginner should start with the first schedule, and in ease exercise perform the number of repetitions which she can comfortably. (The number of repetitions indicated in the schedules is only a guide line for beginners.) The number of repetitions should be increased gradually, say, [ one additional repetition for each exercise every day (or every 2 days). ¦to the second schedule.

In the second set also one should start with the number of repetitions one can do comfortably; then, increase the number gradually It is not necessary to do more than 30 repetitions of each exercise.

Thereafter one can change from the second set to the first, or vice versa, or go by one's feeling on each successive day, and take up one or the other schedule. The number of repetitions also can be varied according to the physical condition on a particular day.

Proper breathing during the exercise is very important and should be done as indicated in the schedules.

A good concentration on the parts being exercised will produce quicker and better results.

One must select a suitable time for one's exercise-when one is not in a hurry, or tired, or too hungry, or hasn't just had a heavy meal, etc., - and stick to that time. Regularity is very important Once a week one may take rest.

One should not do any exercise when one is sick or unwell. One may not do these exercises during periods of menstruation if one finds it unconfortable; but, on the other hand, one may continue to do so as on

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normal days if one has no difficulty. If fact, regular exercise will gradually pull one out of those difficult and uncomfortable days.

One must dress for one's exercise in such a way that there is no interference with one's free movements. The dress must also be sufficiently loose to permit free circulation of blood, and should be suitable to the weather.

The place for exercise should be clean and airy and protected from too much heat or cold or dampness.

After exercise a good bath and a change of clothing will give a clean and fresh feeling. A short self-massage with oil before the bath will keep the muscles soft and the skin healthy.

A tumblerful of a hot or cool drink after exercise could be very soothing and pleasant.

Finally, before one starts on a programme of exercises it would be prodent to consult one's doctor and be assured that all is well. This is particularly so in the case of older women who have not done exercises before.

Pranab Kumar Bhattacharya

Director,

Department of Physical Education,

SriAurobindoAshram, Pondicherry - 605 002.

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KEEP FIT PROGRAMME

1. Toe Touching: (Min. 10 - Max.15)

Starting Position - Stand erect with feet apart, arms stretched overhead.

1. Bend forward to touch the floor between the feet - breathe out

2. Return to the starting position - breathe in.

2. Knee Raising: (Min. 10-Max. 15, for each leg)

Starting Position - Stard erect with feet together, arms at sides.

1. Lift the left knee as high as possible, grasping the knee and the shin with both hands. Pull the leg towards the body. Keep the back straight throughout  breathe in.

2. Left leg normal, hands normal - breathe out. Repeat with the right leg.

3. Lateral Bending: (Min. 10 - Max. 15, each side)

Starting position - Stand with feet apart, arms at sides.

1. Bend the trunk to the left while pulling the right fist up along the body and sliding the left hand down as far as possible - breathe in.

2. Trunk normal, hands normal - breathe out Repeat on the right side.

4. Arms Circling: (Min. 10-Max. 15)

Starting position - Stand with feet apart

      Draw large circles backward with the left and the right arm alternately. Breathe in with one arm movement and breathe out with the other. Body should not        move.

5.     Partial Sit Ups: (Min. 20 - Max. 25)

Starting position - Lie on the back, hands on the thighs.

1. Raise the head and shoulders from the floor until you can see your heels - breathe out.

2. Head and shoulders on the floor - breathe in.

6. Chest and Leg Raising: (Min. 10 - Max. 15)

Starting Position - Lie on the stomach, hands under the thighs.

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1. Raise the head, the shoulders and the left leg as high as possible from the floor, keeping the leg straight - breathe in.

2. Head, shoulders and the left leg normal - breathe out

Repeat with the right leg.

7. Side Leg Raising: (Min. 10 - Max. 15)

Starting Position - Lie on any side, legs straight, lower arm stretched under the head along the floor, upper arm placed in front of the body for balance.

1. Raise the upper leg as high as possible - breathe in.

2. Lower the leg to the starting position - breathe out

Repeat on the other side.

8. Push Ups: (Min. 5 - Max. 15)

Starting Position - lie on the stomach, legs together stretched backward, elbows bent, palms on the floor.

1. Push the body off the floor in any manner possible, keeping the hands and knees in contact with the floor - sit back on the heels - breathe in

2. Lower the body to the floor - breathe out

9. Leg Raising: (Min. 10 - Max. 15, for each leg)

Starting Position - lie on the back, legs straight together, arms along the body, palms down.

1. Raise the left leg till right angle to the body - breath in.

2. Lower the left leg - breathe out. Repeat with the right leg.

10. Feet and Ankles: (Min. 15 -Max. 25)

Starting Position - Long-sitting position with feet slightly apart, knees straight, hands behind the body for support, back straight

1. Stretch the toes in line with the body - breathe in.

2. Pull the toes towards the body - breathe out

11. Posture: (Min. 5 - Max. 10)

Starting Position - Sit on the floor, knees bent, feet on the floor and close to the body, hands clasped about the knees, head bent  forward and body relaxed.

1. Straighten the back and lift the head to look forward, and pull in

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the abdomen muscles.

2. Relax in the starting position.

12. Breathing Exercises: (Min. 10 4 Max. 15)

Starting Position - Lie on the back, knees bent and feet near hips, arms along the body.

1. Raise both the arms to touch the floor behind the head - breathe in.

2. Lower the arms and breathe out.

Keep the lower back pressed to the ground throughout

LIMBERING UP SERIES

1. Side Bending: (Min. 10-Max. 15)

Starting Position - Stand erect with feet together, arms at side.

1. Raise the right arm sideways to touch the head and bend the trunk to the left as far as possible breathe in.

2. Trunk normal, right arm normal - breathe out Repeat with the left arm, on the right side.

2. Lateral Trunk Circling: (Min. 5 - Max. 10, each side)

Star ting Position - Stand erect with feet together, arms raised over- head, palms facing in. 1. Bend the trunk to the left.

2; Bending the trunk to the right, move it downward as much as possible and then upward describing a complete circle, stop- ping at the position of the trunk bent to the right Breathe out while moving downward and breathe in while moving upward. Repeat with the trunk circling from the left.

3. Trunk Bending Backward: (Min 10 - Max. 15)

Starting Position - Stand erect with feet apart, arms at sides. 1. Place the left foot forward on its ball, raise the arms upward

and bed the trunk backward - breathe in.

 2. Left leg normal, trunk normal, arms normal-breathe out Repeat with the right leg.

4. Trunk Bending Forward and Backward: (Min. 10 - Max. 15)

Starting Positon-Stand erect with feet together, arms raised overhead.

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1. Bend the trunk forward to touch the forehead on the knees and swing the arms backward to upward position - breathe in.

2. Return to the upright position, bend the trunk backward with the arms stretched overhead - breathe in.

5. Knee Dips: (Min. 10 - Max. 15)

Starting Position - Stand with feet together, arms at sides.

1. Raise the arms in front on level with the shoulders and parallel to each other, palms facing down - breathe in.

2. Bend the knees until the body is in a sitting position with me back straight, keeping the legs together and heels on the ground and swing the arms downward and backward - breathe out

3. Turn the palms downward, keeping the arms fully stretched and tense, return to the upright position with a restrained upward swing of the arms - breathe in.

4. Lower the arms to the starting position - breathe out

6. Double Leg Raising: (Min.5-Max. 10)

Starting position-Lie on the back, feet together, arms along the body.

1. Raise both the legs together till right angle to the body-breathe in.

2. Lower the legs-breathe out.

Keep the lower back constantly pressed to the ground.

7. Sit ups: (Min.5-Max.lO)

Starting position-Lie on the back, arms stretched overhead.

1. Raise the body to touch the toes with hands-breathe out

2. back to the starting position-breathe in. Curl up and uncurl slowly, without any jerks.

8. Single Knee on Chest (Min.lO-Max.l5, for each leg)

Starting Position-Lie on the back, feet together, arms along the body.

1. Raise the left leg till right angle to the body- breathe in.

2. Bend the left leg to bring the left knee on the chest, hold on with both hands and press it against the chest-breathe out

3. Straighten the left leg to right angle to the body-breathe in.

4. Lower the leg, arms normal-breathe out Repeat with the right leg.

9. Scissors Movement: (Min.-5-Max.lO)

Starting Position-Lie on the back, arms along the body.

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1. Raise the leg till right angle to the body-breathe in.

 2. Slowly lower the left leg while raising the right leg till right angle-breathe out. Repeat the movement with the right leg.

10. Parted Leg Raising: (Min.5-Max.lO)

Starting Position - Lie on the back, feet together, arms along the body.

1. Feet apart - breathe in.

2. Keeping the feet apart raise them till right angle to the body - breathe out.

3. Bring the feet together at the right angle position-breathe in.

4. Lower the legs, feet together-breathe out. Repeat with the reverse movements.

11. Overhead Roll: (Min.5-Max.lO)

Starting Position-Lie on the back, feet together, arms along the body

1. Raise the legs and touch the floor behind the the knees straight- breathe in.

2. Lower the legs-breathe out.

12. Leg Movements from Shoulder-stand Position:

                     (Min.5-Max.lO, for each movement)

Starting Position-Shoulder-Stand position.

1.     Lower the left leg to touch the floor behind the head-breathe in. Raise the left leg-breathe out.

2.     Raise the left leg-breath out.

3.     Lower the right leg to touch the floor behind the head-breathe in.

4.     Raise the right leg-breathe out.

5.     Lower both the legs together to touch the floor behind the head- breathe in.

6.     Raise both the legs to shoulder-stand position-breathe out.

13. Legs Swaying from side to side: (Min.5-Max.lO)

Starting Position-Lie on the back, feet together, arms along the body.

1. Raise the legs slightly above the floor and sway them together to extreme left-breathe in.

2. Sway the legs together to extreme right-breathe out Keep the upper body pressed to the floor.

14. Body and Legs Raise Backward: (Min.5-Max.lO)

Starting Position-Lie on stomach, arms stretched overhead, feet together.

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1. Raise the arms, head and feet off the ground, keeping the el- bows and knees straight and legs together; arch the back as

much as possible breathe in.

2. Return to the starting position-breathe out

15. Head and Toes Touching: (Min.5-Max.lO)

Starting Position-Lie on stomach, hands turned in and placed near the waist with elbows pointing upward, feet together.

1. Arch backward straightening the elbows.

2. Bend the knees and touch the head with the feet while pressing the shoulders downward-breathe in.

3. Return to the starting position-breathe out

16. Rocking Movement (Min.5-Max.lO)

Starting Position-Lie on stomach, hands turned in and placed near the waist with elbows pointing upward, feet together.

1. Arch back straightening the elbows and press the shoulders down-breathe in.

2. Keeping the body taut roll forward on the chest by bending the elbows and simultaneously arch the back and raise the legs keeping them straight and together-breathe out. Return to position one and repeat the movements.

17. The Wheel: (Min.5-Max.lO)

Starting Position-Lie on stomach, bend the legs at knees and catch the ankles.

1. Pull the knees upward and outwards as much as possible, and arching backward make a wheel with the body-breathe in.

2. Return to the starting position-breathe out

18. Straight Dips: (Min.5-Max.lO)

Starting Position-Keep the body supported on hands and toes in front  support position, body perfectly straight from head to toe, toes curled out

1. Keeping the body perfectly straight lower it by bending the elbows until the chin touches the floor-breathe in.

2. Return to the starting position-breathe out

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