INVESTMENT BREAKUP NAME : DEPT : S.

SARAVANAN MBA

House Rent Paid (4000*12) Policy Number & Company 713684921(LIC) 704927798(LIC) 705135721(LIC) 705384176(LIC) 12045422(HDFC) 384603(Postal insurance) PPF SAVINGS TOTAL Policy Holder S.Saravanan S.Saravanan R Revathi w/o S.Saravanan S.Dhavayazhini d/o S.Saravanan S.Saravanan S.Saravanan Term Quarterl y Half Yearly Yearly Quarterl y Half Yearly Monthly Term premium 999 6065 10044 3926 6000 348

= Total 399 6 121 30 100 44 157 04 120 00 417 6 370 00 950 50

S.Saravanan

48000

In the Present World of Space age and automation era, all human beings appear to be living a more and more inactive life. They ride instead of walk, sit instead of stand and watches instead of participants. Such type of inactivity or sedentary life is detrimental to mental and physical health. Thus, there is great need for physical education as a part of balanced living. 1. Physical education is needed because due to advanced technology the lifestyle of people becomes sedentary and they become passive entertainer. 2. Physical education is needed during elementary & secondary education for proper growth and development. 3. It is beneficial during adulthood to maintain good health and fitness. 4. During old Age, physical education is important to prevent and treat various ailments and disease. 5. It is important as it provides us the knowledge of our bodies from musculoskeletal, physiological and biochemical point of view. 6. It teaches us various physical activities that can be practised now in later life such as motor skills for the games and sports of volleyball, tennis, swimming and so on. 7. It also teaches us the value of ethical behaviour in sporting situations. 8. It teaches us the value of physical fitness and how to become physically fit. 9. It teaches us the value of physical fitness and how to become physically fit. 10. It is important for aesthetic reasons as by participation in physical fitness programmes like gymnastics and dance, beauty and grace in cultivated in the movement. 11. It is also important for catharsis reasons with mean releasing of energy, emotion, tension or frustration and some people let off their extra steam by participating in various games and sports which are part of physical education. This way physical education helps in checking juvenile delinquency.

The increased stress of competitions can cause athletes to react both physically and mentally in a manner that can negatively affect their performance abilities. They may become tense, their heart rates race, they break into a cold sweat, they worry about the outcome of the competition, they find it hard to concentrate on the task in hand. This has led coaches to take an increasing interest in the field of sport psychology and in particular in the area of competitive anxiety. That interest has focused on techniques that athletes can use in the competitive situation to maintain control and optimise their performance. Once learned, these techniques allow the athlete to relax and to focus his/her attention in a positive manner on the task of preparing for and participating in competition. Psychology is another weapon in the athlete's armoury in gaining the winning edge

The 4C's
Concentration, confidence, control and commitment (the 4C's) are generally considered the main mental qualities that are important for successful performance in most sports . Concentration - ability to maintain focus Confidence - believe in one's abilities Control - ability to maintain emotional control regardless of distraction Commitment - ability to continue working to agreed goals

The techniques of relaxation, centering and mental imagery can assist an athlete to achieve the 4C's.

Concentration
This is the mental quality to focus on the task in hand. If the athlete lacks concentration then their athletic abilities will not be effectively or efficiently applied to the task. Research has identified the following types of attention focus: Broad Narrow continuum - the athlete focuses on a large or small number of stimuli Internal External continuum - the athlete focuses on internal stimuli (feelings) or external stimuli (ball) Sustained concentration - distance running, cycling, tennis, squash Short bursts of concentration - cricket, golf, shooting, athletic field events Intense concentration - sprinting events, bobsleigh, skiing

The demand for concentration varies with the sport:

Common distractions are: anxiety, mistakes, fatigue, weather, public announcements, coach, manager, opponent, negative thoughts etc. Strategies to improve concentration are very personal. One way to maintain focus is to set process goals for each session or competition. The athlete will have an overall goal for which the athlete will identify a number of process goals that help focus on specific aspects of the task. For each of these goals the

athlete can use a trigger word (a word which instantly refocuses the athlete's concentration to the goal) e.g. sprinting technique requires the athlete to focus on being tall, relaxed, smooth and to drive with the elbows - trigger word could be "technique" Athletes will develop a routine for competition that may include the night before, the morning, pre competition, competition and post competition routines. If these routines are appropriately structured then they can prove a useful aid to concentration.

Confidence
Confidence results from the comparison an athlete makes between the goal and their ability. The athlete will have self-confidence if they believe they can achieve their goal. (Comes back to a quote of mine "You only achieve what you believe"). When an athlete has self confidence they will tend to: persevere even when things are not going to plan, show enthusiasm, be positive in their approach and take their share of the responsibility in success and fail. To improve their self confidence, an athlete can use mental imagery to: visualise previous good performance to remind them of the look and feel imagine various scenarios and how they will cope with them

Good goal setting (challenging yet realistic) can bring feelings of success. If athletes can see that they are achieving their short term goals and moving towards their long term goals then confidence grows. Confidence is a positive state of mind and a belief that you can meet the challenge ahead - a feeling of being in control. It is not the situation that directly affects confidence; thoughts, assumptions and expectations can build or destroy confidence. High self confidence Thoughts - positive thoughts of success Feelings - excited, anticipation, calm, elation, prepared Focus - on self, on the task Behaviour - give maximum effort and commitment, willing to take chances, positive reaction to set backs, open to learning, take responsibility for outcomes Thoughts - negative, defeat or failure, doubt Feelings - tense, dread, fear. not wanting to take part Focus - on others, on less relevant factors (coach, umpire, conditions) Behaviour - lack of effort, likely to give up, unwilling to take risks (rather play safe), blame others or conditions for outcome

Low self confidence

Control
Identifying when an athlete feels a particular emotion and understanding the reason for the feelings is an important stage of helping an athlete gain emotional control. An athlete's ability to maintain control of their emotions in the face of adversity and remain positive is essential to successful performance. Two emotions that are often associated with poor performance are anxiety and anger. Anxiety comes in two forms - Physical (butterflies, sweating, nausea, needing the toilet) and Mental (worry, negative thoughts, confusion, lack of concentration). Relaxation is a technique that can be used to reduce anxiety. When an athlete becomes angry, the cause of the anger often becomes the focus of attention. This then leads to a lack of concentration on the task, performance deteriorates and confidence in ability is lost which fuels the anger - a slippery slope to failure.

Commitment
Sports performance depends on the athlete being fully committed to numerous goals over many years. In competition with these goals the athlete will have many aspects of daily life to manage. The many competing interests and commitments include work, studies, family/partner, friends, social life and other hobbies/sports Within the athlete's sport, commitment can be undermined by: a perceived lack of progress or improvement not being sufficiently involved in developing the training program not understanding the objectives of the training program injury lack of enjoyment anxiety about performance - competition becoming bored coach athlete not working as a team

lack of commitment by other athletes

Setting goals with the athlete will raise their feelings of value, give them joint ownership of the goals and therefore become more committed to achieving them. All goals should be SMARTER. Many people (coach, medical support team, manager, friends, etc) can contribute to an athlete's levels of commitment with appropriate levels of support and positive feedback, especially during times of injury, illness and poor performance. The well being fo a nation depends on healthy citizes of that country. the country can't launch any developmental planning or work in the absence of healthy manpower. health education begins with the start of life and extends throughout the span of existence, in home, school, and community health. every branch of community health has an educational aspect of health. in fact, community health is just health education, and every community health worker is a health educator. the objective of health education is 'to win friends and influence people'. although health education has unique characteristics in each of these settings, a common thread runs through them all, giving unity of purpose and of direction. this common thread may be thought of as the needs of individuals; needs that are the byproducts of life itself. the term 'Health Education' means many things to many people. numerous individuals and groups have attempted to define it. for some,it is an educational force, or a process by which agents of education such as the teacher, nurse or parents exert their influence on individuals in such a way as to impress behaviour. for, others, it is the product of these forces, that is, th changes that occur in individuals . Health Education comprises consciously constructed opportunities for learning involving some form of communication designed to improve health literacy, including improving knowledge, and developing life skills which are conducive to individual and community health. Health education is not only concerned with the communication of information, but also with fostering the motivation, skills and confidence (self-efficacy) necessary to take action to improve health. Health education includes the communication of information concerning the underlying social, economic and environmental conditions impacting on health, as well as individual risk factors and risk behaviors, and use of the health care system. Thus, health education may involve the communication of information, and development of skills which demonstrates the political feasibility and organizational possibilities of various forms of action to address social, economic and environmental determinants of health. In the past, health education was used as a term to encompass a wider range of actions including social mobilization and advocacy. These methods are now encompassed in the term health promotion, and a more narrow definition of health education is proposed here to emphasize the distinction.

Health is the level of functional or metabolic efficiency of a living being. In humans, it is the general condition of a person's mind, body and spirit, usually meaning to be free from illness, injury or pain (as in good health or healthy).[1] The World Health Organization (WHO) defined health in its broader sense in 1946 as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity."[2][3] Although this definition has been subject to controversy, in particular as having a lack of operational value and the problem created by use of the word "complete", it remains the most enduring.[4][5] Classification systems such as the WHO Family of International Classifications, including the International Classification of Functioning, Disability and Health (ICF) and the International Classification of Diseases (ICD), are commonly used to define and measure the components of health. The maintenance and promotion of health is achieved through different combination of physical, mental, and social well-being, together sometimes referred to as the health triangle.[6 Holistic health, should be seen from an integral point of view, taking into consideration several aspects such as : Nutrition. We should always get an adequate nutrition, it is necessary to have a balanced combination of the following elements : Minerals, Vitamins, Proteins, Carbohydrates, Fats, Fibers, Pure water, Oxygen, Sunlight A good combination of these elements provides the correct nutrition that the body requires. Positive attitude. It is essential to keep stress low. These keeps the immune system in good condition which produces as a consequence, good health. Stress, on the other hand, tenses neck and back muscles which causes some vertebras in the spinal column to move and dislocate provoking a series of disorders. Spinal Column. Keeping the spinal column in good condition is important to optimum health. Correct posture, sleeping on a good mattress, and keeping stress low, plus correct nutrition are required factors for maintaining the skeletal system in good health. Exercise. Exercising daily is also am essential factor for good health, Exercise stimulates the organs like the heart and joints, and in general, activates the whole body, giving vitality even to the farthest cell.

Hygiene. Hygiene for the body is as essential to good health as the other elements. Taking a bath or shower everyday, scrubbing your skin with a gentle loofah or body scrub 2 times a week, brushing your teeth and flossing, cleaning the colon periodically, as well as fasting, which eliminates toxins in the organism, are necessary factors to maintain good health.

Recommended Food Supplements : Aloe Vera Juice - natural antibiotic, cell regenerator, energizer, nutritive. Bee pollen - multi-minerals, Multi-vitamins, energizer Multi- minerals - needed for proper composition and function of the body. Nutritional Drink - should contain multi-vitamins, multi minerals, vegetables proteins, amino acids, fiber, etc. Vitamin C - powerful antioxidant, strengthens immune system. Garlic - powerful antioxidant Bee Propolis - stimulates the immune system and prevents against infections. Beta carotene - powerful antioxidant, helps resist infections, repairs and maintains body tissue. Vitamin E and Selenium - improves circulation Pure Water 8 - 12 glasses per day Rehydrates , cleans, detoxifies. Sun bathing - 10 to 30 minutes per day( 6 am to 8:30 am) Provides energy necessary for the production of vitamin D. Pure air - oxygen provides vital energy. Exercise - provides energy, promotes circulation, produces endorphins (activating substances for a person's vitality and mental attitude). Positive Attitude - eliminates stress and provides enthusiasm and optimism in life. Physical Hygiene - detoxifies the body.

Yoga (Sanskrit, Pli: yga) is a physical, mental, and spiritual discipline, originating in ancient India.[1][2] The goal of yoga, or of the person practicing yoga, is the attainment of a state of perfect spiritual insight and tranquility while meditating on Supersoul.[3] The word is associated with meditative practices in Hinduism, Jainism and Buddhism.[4][5][6] Within Hindu philosophy, the word yoga is used to refer to one of the six orthodox (stika) schools of Hindu philosophy.[7][8] Yoga in this sense is based on the Yoga Sutras of Patanjali, and is also known as Rja Yoga to distinguish it from later schools.[9] Patanjali's system is discussed and elaborated upon in many classical Hindu texts, and has also been influential in Buddhism and Jainism. The Bhagavad Gita introduces distinctions such as Jnana Yoga ("yoga based on knowledge") vs. Karma Yoga ("yoga based on action"). Other systems of philosophy introduced in Hinduism during the medieval period are bhakti yoga, and hatha yoga.[10][11][12] The Sanskrit word yoga has the literal meaning of "yoke", from a root yuj meaning to join, to unite, or to attach. As a term for a system of abstract meditation or mental abstraction it was introduced by Patajali in the 2nd century BC. Someone who practices yoga or follows the yoga philosophy with a high level of commitment is called a yogi or yogini.[13] The goals of yoga are varied and range from improving health to achieving moksha.[14] Within the Hindu monist schools of Advaita Vedanta, Shaivism and Jainism, the goal of yoga takes the form of moksha, which is liberation from all worldly suffering and the cycle of birth and death (samsara), at which point there is a realization of identity with the Supreme Brahman. In the Mahabharata, the goal of yoga is variously described as entering the world of Brahma, as Brahman, or as perceiving the Brahman or tman that pervades all things.[15] For the bhakti schools of Vaishnavism, bhakti or service to Svayam Bhagavan itself may be the ultimate goal of the yoga process, where the goal is to enjoy an eternal relationship with Vishnu.[16] The Sanskrit word yoga has the literal meaning of "yoke", or "the act of yoking or harnessing", from a root yuj. A serious practitioner of Yoga (someone pursuing the higher spiritual and religious goals of Yoga) takes upon themselves a life of austere self-discipline common to nearly all forms of mystical and religious life. The practices that constitute this self-disciplined life are called in yoga yama and niyama. This self-discipline is the 'yoke' that one puts upon oneself for the purpose of attaining moksha. An alternative definition is that Yoga is the method of yoking, or unifying, the lower (egoistic) personality (those inclinations that in Hellenistic philosophy and Christianity are called passions) to the higher via a process of sublimation.[17] In Vedic Sanskrit, the term "yoga" besides its literal meaning, the yoking or harnessing of oxen or horses, already has a figurative sense, where it takes the general meaning of "employment, use, application, performance" (compare the figurative uses of "to harness" as in "to put something to some use"). All further developments of the sense of this word are post-Vedic. A sense of "exertion, endeavour, zeal, diligence" is found in Epic Sanskrit. The more technical sense of the term "yoga", describing a system of meditation or contemplation with the aim of the cessation of mental activity and the attaining of a "supreme state" arises with early Buddhism (5th century BC), and is adopted in Vedanta philosophy by the 4th century BC. There are a great many compounds containing yog in Sanskrit, many of them unrelated to the technical or spiritual sense the word has taken in Vedanta. Yoga in these words takes meanings such as "union, connection, contact", or "method, application, performance", etc. For example, gu-yoga means "contact with a cord"; cakr-yoga has a medical sense of "applying a splint or similar instrument by means of pulleys (in case of dislocation of the thigh)"; candr-yoga has the astronomical sense of "conjunction of the moon with a constellation"; pu-yoga is a grammatical term expressing "connection or relation with a man", etc. Many such compounds are also found in the wider field of religion. Thus, bhakti-yoga means "devoted attachment" in the monotheistic Bhakti movement. The term kriy-yoga has a grammatical sense, meaning "connection with a verb". But the same compound is also given a technical meaning in the Yoga Sutras (2.1), designating the "practical" aspects of the philosophy, i.e. the "union with the Supreme" due to performance of duties in everyday life. n Hindu philosophy, Yoga is the name of one of the six orthodox philosophical schools.[34][35] The Yoga philosophical system is closely allied with the Samkhya school.[36] The Yoga school as expounded by the sage Patanjali accepts the Samkhya psychology and metaphysics, but is more theistic than the Samkhya, as evidenced by the addition of a divine entity to the Samkhya's twenty-five elements of reality.[37][38] The parallels between Yoga and Samkhya were so close that Max Mller says that "the two philosophies were in popular parlance distinguished from each other as Samkhya with and Samkhya without a Lord...."[39] The intimate relationship between Samkhya and Yoga is explained by Heinrich Zimmer: These two are regarded in India as twins, the two aspects of a single discipline. Skhya provides a basic theoretical exposition of human nature, enumerating and defining its elements, analyzing their manner of co-operation in a state of bondage ("bandha"), and describing their state of disentanglement or separation in release ("moka"), while Yoga treats specifically of the dynamics of the process for the disentanglement, and outlines practical techniques for the gaining of release, or "isolation-integration" ("kaivalya").[40] Patanjali is widely regarded as the founder of the formal Yoga philosophy.[41] Patanjali's yoga is known as Raja yoga, which is a system for control of the mind.[42] Patanjali defines the word "yoga" in his second sutra, which is the definitional sutra for his entire work:

This terse definition hinges on the meaning of three Sanskrit terms. I. K. Taimni translates it as "Yoga is the inhibition (nirodha) of the modifications (vtti) of the mind (citta)".[43] The use of the word nirodha in the opening definition of yoga is an example of the important role that Buddhist technical terminology and concepts play in the Yoga Sutra; this role suggests that Patanjali was aware of Buddhist ideas and wove them into his system.[44] Swami Vivekananda translates the sutra as "Yoga is restraining the mind-stuff (Citta) from taking various forms (Vrittis)."[45]

A sculpture of a Hindu yogi in the Birla Mandir, Delhi Patanjali's writing also became the basis for a system referred to as "Ashtanga Yoga" ("Eight-Limbed Yoga"). This eight-limbed concept derived from the 29th Sutra of the 2nd book, and is a core characteristic of practically every Raja yoga variation taught today. The Eight Limbs are:
1. Yama (The five "abstentions"): non-violence, non-lying, non-covetousness, non-sensuality, and

non-possessiveness.
2. Niyama (The five "observances"): purity, contentment, austerity, study, and surrender to god. 3. Asana: Literally means "seat", and in Patanjali's Sutras refers to the seated position used for

meditation.
4. Pranayama ("Suspending Breath"): Prna, breath, "yma", to restrain or stop. Also interpreted

as control of the life force.

5. Pratyahara ("Abstraction"): Withdrawal of the sense organs from external objects. 6. Dharana ("Concentration"): Fixing the attention on a single object. 7. Dhyana ("Meditation"): Intense contemplation of the nature of the object of meditation. 8. Samdhi ("Liberation"): merging consciousness with the object of meditation.

In the view of this school, the highest attainment does not reveal the experienced diversity of the world to be illusion. The everyday world is real. Furthermore, the highest attainment is the event of one of many individual selves discovering itself; there is no single universal self shared by all persons Yoga and exercises are different from each other. Both have its own purposes to be performed. The basic differences between yoga and exercise are: In the physical exercises, oxygen consumption is increased, but practice of yoga yogic exercises reduces oxygen consumption. The respiration rate falls in yogic exercises as they are done slowly. In physical exercises, respiratory system is made to work hard as they are done quickly. The temperature falls down in yoga whereas physical exercises increases temperature of body. The metabolic rate will be less in practicing yogic exercises whereas it is increased in physical exercises. Yoga practitioners require less food than people practicing physical exercise. Yogic exercises activates parasympathetic nervous system while physical exercises activates sympathetic nervous system. Yogic exercises helps in creating inner awareness, whereas physical exercises do not do. Yogic exercises develop flexibility and the ability to adapt to new environment if practiced correctly and they help in developing stamina. Yogic exercises help to coordinate the endocrinal secretions and balancing the reactions and develops positive attitude in life. Physical exercises tend to develop toxins whereas yogic exercises help in removing them. In practicing yogic exercises heart rate and blood pressure decreases but in physical exercise they increase as the heart is made to work hard.

The results of yoga might be slow, but they have long-term benefits compared to exercises. Like regular exercise, yoga strengthens and tones the body. Regular exercise typically makes a body stronger and less flexible. Weight training for example, builds strength by breaking down and rebuilding muscle tissue. That bulky, muscle bound look and tighter muscle mass is a result of this breaking down and rebuilding of muscle. Yoga strengthens the body by toning the muscles and creates longer, leaner muscles due to the stretching. Yoga creates a body that is stronger and more flexible. Often the goal of regular exercise is to increase the heart rate. While yoga can be practiced vigorously to increase heart rate, it can also be practiced in a way that reduces the heart rate and lowers blood pressure. Typically one exercises to a point of fatigue. At the end of a yoga practice, you feel as though you have had a workout, but are more relaxed and energized. Hatha yoga is not just a series of exercises, but a principle of exercise that involves concentration, breathing and movement.

Yoga offers many additional benefits as well. Bending, stretching and twisting the body massages and soothes the internal organs aiding digestion and elimination. Our hormones are brought into greater balance due to the toning of the endocrine system. The respiratory system is strengthened and the nervous system is soothed. Stress relief is also a major benefit of practicing yoga. In fact, all systems of the body are affected by a yoga practice. A qualified yoga teacher can advise you on the most appropriate yoga practice for you, regardless of age, health issues and fitness level. Whether practicing vigorously with challenging poses or practicing gently with soothing poses, yoga is balanced action of the body, awareness of breath and steadiness of mind. This is yoga in action, union of the body/mind. Regular exercise and yoga both help us to lead active, healthy lives. Yet, yoga is a life support system...a way of life that helps us to maintain a healthier body, a calmer mind and a more balanced and peaceful life Article Source: http://EzineArticles.com/2377365