Syllabus for 10 Days Practical Refresher Course for the Participants of the Three Years Diploma Course in Practical Trainers Training of Fitness.

S Y L L A B U S

the 10 Days Practical Refresher Course

for

The Participants of the Three Years Diploma Course

in

Practical Trainers Training of Fitness

No.	Some Hints for working Trainer of Fitness.		Group Duration
1	In Dead Body Posture		As per need/ 6 TB
2	Urdh-Hast-o-Uttan	Highly technical practice- do under proper command		Stay for the duration of 2 Normal breaths in final position.
3	Kon	Allow gravitational Force in final position.
4	Mind &Will	where it is effecting be aware during practice (BudhT.Dh.Sh.V.MYP1/YSV-3).		10-20 times.
5	Memory	Eyes in relax state- look down (SamranSh.V.MYP2/YSV-4).		10-20 times.
6	Intellect	don’t bent body- chin take rest on chest. (MedhaSh.V./MYP3/YSV-5)		10-20 times.
7	Cervical Preven	Feel stretching in opposite side of leaning (GreehvaSh.V/MYP-5)		Both sides
8	Shoulder & Upper Lungs	Shoulder- Pumping with full force (S.T.B.MSh.V./MYP-6)		10-20 times.
9	Fingers	Finger Practice – Arms Parallel to the ground at shoulder level on 180.		2-6 repetitions.
10 11 12	Hip Rotation 1 & 2	Clockwise then Anti Clockwise in legs/ knee straight (MYP-
		Again Clockwise then Anti Clockwise in legs/knee bent.
13	Hast Pad (Practices-1)	In standing Position, verities of the practices of forward bending. i. In Legs apart state, slow motion forward bending.		1-times
14	Hast Pad (Practices-2)	ii. Practice Legs together, slow motion forward bending.		1-times
15	Hast Pad (Practices-3)	iii. Keep feet firmly together (if suits)/ apart but Legs straight. Stretch whole body upward-then allow upper body to lean forward- permit GF and Force of motion to act at the same time allow upper body to come down. (Your upper body will auto oscillates during this practice)		2-times
16	Hast Pad-asana	Full & Final Practice for whole posterior part.		1 time.
17	Counter Practice of Tad: -1	Counter Practice Stand with keeping hands in up state.		6 TB
18	Counter Practice-2 (Kati Sh.V. / MYP)	Legs straight. Hands on back for confirm and full support (thumb in sides, fingers on spine). Exhale breath then go back by upper body as much as can. Then allow normal breaths.		Stay in final position maximum for 6 normal breaths.
19	Knee rotations	MYP -Clockwise then anti clockwise		2-5 rotations.
20	Toes Rotation	MYP-47 – with leg straight at knee.		2-5 rotations.
21	In Dead Body Posture		As per need / 6 TB

SITTING PRACTICES:-

1	Gomukh	Relaxes lugs- Highly useful for Asthmatic problem.	6 TB
2	Vakara	For Diabetes Prevention - Try to keep spine erect.	6 TB
3	(like) Qaida	Vajar- Tuner of whole spine.	5-6 normal breaths.
4	Mandook (Frog)	Pancreas Activator -Stay in final position maximum for the duration of 5-6 normal breaths.
5	Ushtra (in sitting Position)	Part-I: Backward bending in sitting position with support of hands on back	2-4 normal breaths in final position.
6		Part II: Full & Final.	2-4 normal breaths.
7	Tiger Practice	Do it in perfectly relax state & concentration inside the body.	5-10 Breaths.
8	Ardh-Padm	Practice by right leg.	5-10 times.
9		Practice by left leg.
10	Chidya/ TITLI/ Butter Fly	It is doing for the practice of Bole and socket joint of hip.	5-10
11	Padm-Shoulder rotation Practice	in Padmasana or in sitting pose- by both the shoulder together.	5 round right to left, then5 reverse.
12	Janu-Sheesh Forward bending	By right side in straight position. By left side in straight position	5-6 normal breaths.
13	Paschimottan	Complete Forward Bending
14	Dead body Posture	Detachment/ Awareness/ Feeling inside/ Relaxation/ Concentration.	As per need/ 6 TB

LAYING PRACTICES:-

1	Shakti Chalini	This practice is to be doing in the breath phase of exhalation.	2 -= repetitions.
2	Uttan-Pad	Take care, don’t lift shoulders.	2-6 NB.
3	Bridge Setu- Bandh	In supine position- Relax neck muscles please.	Stay in final position max. for 5-6 NB
4	Cobra- Elbow Resting	After taking final position without effort, It is passive stretching.	As per need / 6 TB
5	Cobra – Stage1	Bhujangasana- for neck Strength- Stay in final position for 5-6 normal breaths.
6	Cobra – Stage 2	Bhujangasana- For Dorsal Region- Fish-like action (1st time introduced by FAIZ-ul-Islam on 11-12-2010).
7	Cobra- Stage 3 Full and Final	Bhujangasana- For whole upper body, abdomen, shoulders, neck, back etc.	May have 6TB
8	Shalabh	Back pain prevention - Strengthening back muscles.	6 NB
9	Child Relax -	Shithila -Child Sleep
10	Chakra/ Wheel Flyover	Only those may do who have developed flexibility. As per strength.	2-6 NB
11	Supt PawanMukt (by one leg)	Gas – Get Pass-i. By one leg i.e. right leg, one time.	Stay for 5-6 NB
12		ii. Then repeat by leg of the other side i.e. left leg.	Stay for 5-6 NB
13		iii. Do by both the legs. Take extra care if suffering backache. Be aware inside, concentrate &feel inside	As per need.
14	-do- varieties	iv. Additional- Do as per strength with varieties; right to left, left to right then oscillator like up to sitting stage.	As per need with utmost care.
15	Sarwang	All the limbs posture- toes on ground at behind the had.	As per competency
16	Vpreet Karni	Legs up with support of hands.	As per competency
17	Urdh+ Cycle	Shoulder Stand-Vipreet Karni With cycling. Restricted pose for BP etc. It invented during advancement of PPF Group	Do as per strength
18	Counter Pose	Slowly sit down then stand up please.	As per need.
19	Rest &Relaxation	Lay down for rest & relaxation.	As per need.

Respiratory and Meditatiove Paractices:-

1	Kapal-bhati	Practice of lower abdomen. Two rounds.	2 Times.
2	Bharamri	Thumb/ Index Finger inside the ears- Bharamri together with Ya-Raheem/ OM /etc.	4-6 breaths.
3	Bhastrika	Fast & Forceful alternate nostril, inhalation and exhalation.	Two Breaths.
4	Nadi Shodhan	Alternate Nostril Breathing- Lom-Vilom- It may be practiced nearly in the last.	4-6 breaths.

1	Rest & Relax.	Self Awareness in dead body Posture	6 TB
2	Recharging Facial muscles Rub hands- then Face- Eyes.		If needed.
3	Q/A Session	Doubts clearing session/ Announcement etc.	For a while.
4	Tadasana	Standing- Stretching as per the experience.	2- repetitions.
5	Alhamdulillah-	Thanks / action without Noise -Facial muscles Practice.	3 repetitions.

Wassalam.

(Dr. B. ISLAM)

Ex. State Training Commissioner

Bharat Scouts & Guides,

Kendriya Vidyalaya Sangathan

Ministry of HRD, Govt. of India.

Mobile: 09810224080/ 09897936687.

e-mail: docatorislam@gmail.com

http://www.kvsbsg.blogspot.com/