Are we healthy really?
Most of the people might have asked the question by themselves during the ‘Covid19’ period. Even though, we give more emphasis on modern pharmaceutical establishments, the functional capacity of our delicate organs is timely ignored.  Although the modern technologies that might have raised the quality and speed of life, but consequences of innovations that have made life too difficult to pace with these changes.
 For enhanced sense of well being, physical and mental, need to be adapted with these tremendous changes by knowing our Physio-genic capability of adaptability. Good health and positive attitudes are placed supreme in the world endeavors. For achieving these endeavors we may reflect on the following tips.

Healthy structure
A Healthy structure guarantees easy flow of oxygen and necessary nutrients. It is no longer means merely the ability to assume an erect position, but to handle the body easily, gracefully and efficiently under all circumstances. It is the correct alignment of the body segments. In a healthy structure the imaginary line of the body is straight. The head posed on the top of the chest, the abdomen is flat and contracted. The body weight is equally distributed over two legs. The proper use of energy is possible and the body can be moved in any direction with courage and alertness. The centre of gravity of all segments such as head, neck and trunk will fall as nearly as in a straight vertical line.  
Healthy structure guarantees least strain on supporting muscles and ligaments during movement or weight-bearing activities. In addition to this, It;
·         Minimizes strain or overuse problems.
·         Blocks backache and muscular pain.
·         Decreases the stress on the ligaments holding the joints of the spine together.

• Prevents fatigue, allowing the body to use less energy.

·         Contributes to a good appearance.
Visual observation or Plumbline method

• Own body structure can be measured by visual observation or plumbline method. Tie a thin rope or postural grid upright in front of a large mirror. Stand in between mirror and thread/grid touching back-born perfectly on the thread / grid. See, whether the natural line of the body deviates abnormally from the line or bulged either of the sides.
• Stand upright, bend your neck and try to see your toes without adjusting your body. Flat and contracted abdomen clears the way for watching the toe. 

 Capacity of Heart and Lungs
Cardiac strength and functional capacity of the body are positively correlated. Strong heart and lungs guarantee the smooth supply of oxygen and nutrients.  Whenever we improve our fitness level the resting pulse comes down and breathing becomes deep.                                 Account of resting heart rate and breathing are the simple and easiest way for measuring the cardio vascular fitness. Capacity of heart can be assessed by measuring one’s Resting Heart Rate and Heart Recovery Rate 

• Resting Heart Rate (RHR)

Generally the heart beat tells us the working condition of the heart. A lower heart rate during body rest implies more efficient heart function and better cardiovascular fitness. Whenever we improve our fitness level the resting pulse comes down along with increased stroke volume. Heart becomes slower but stronger with increase in stroke volume and cardiac output. Normally, for adult men, the heart rate is 72 beats per minute and stroke volume is 70 ml. So the required cardiac output will be 70x72=5040 ml. It can be measured either in the wrist or on the neck.

• Heart Recovery Rate (HRR)

Heart recovery rate reveals how efficiently our heart and lungs feed oxygen and how fast our body comes back into the normal stage. It can be measured by counting heart beat after a continuous work.
Eg. Walk continuously for five minutes with a moderate speed and steady steps or step the stairs for three minutes continuously and after resting for 30 seconds heart beat can be measured.

Squat work method
Stepping the stairs and hiking the steps are directly boosting the cardiac capacity of everyone. It is certainly necessary to observe the harmonious functioning of heart and lungs by examine squat work method
Step1. Check your pulse at least for one minute while sitting down  
Step2. Perform full squat at least for 45seconds
Step3. Stand erect and count your pulse for one minute
Step4. Take rest for one minute by sitting on a chair
Step5. Re-check your pulse for one minute
Step6. Add the counts of step1, step3 and step5
Step7.Substract the total value by 200 (Constant value)
Step8. Divide the value by 10
            The final value will lead us to find the condition of heart
            Value 1 to 5                -           Excellent
            Value 6 to 10              -           Good
            Value 11 to 15            -           Poor condition
            Value 16 and above    -           weak heart (Better to consult a medical practitioner) 

 Capacity of Lungs
It depicts the volume of air (Oxygen) filled in the lungs. It is the capacity of lungs where the total amount of air that our lungs can hold over time. Normally the respiratory rate of an adult falls between 15 to 20 breaths per minute. Strong lungs expand more and contain more amount of oxygen. 
Usually Vital capacity and lung capacities are scientifically measured using computerized spirometer or wet-spirometers. Even though the manual methods are not promoted wide spread, it is essential in its exigencies. Breath rate Count and Breath hold techniques are generally advocated.
Breathe Rate: The rate of respiration for a normal human being falls between 15-20.
It is measured by number of breaths per minute. 

Breathing work outs
Improve the respiratory capacity by easy work outs

• Work with 3,4,5 method.

Breathe your air through nose slowly by 3 seconds, hold it for 4 seconds and release the air taking 5 seconds. Follow the same at least for 5-6 repetitions.

• Power blows

Breath your air slowly and hold it for four to five seconds and blow the air forcefully against a hanging kerchief placed 1 meter away.

• Breath your air slowly and hold it for five seconds and release the same forcefully to fill a balloon.
• Hold your breath at least for six to eight seconds and release it forcefully against to un light a candle.
• Breath deep with any one of the nostrils and hold the air as long as possible and release it with other nostrils. Repeat the same at least for eight to ten times.

1. Recreational/ Exercise habits of individual

            Participation in recreational/game activity or doing regular exercise not only provide fun and enjoyment but also shapes our body and make internal functions strong by burning calories timely. It acts as a tool for burning and eliminating toxins from delicate organs. Moreover, doing lengthy aerobic dance, brisk walking, distance running, swimming, cycling, hiking will boost the cardiac capacity in long run. 

​The present student assessment is more summative and score-based, which only evaluates the student’s memorization. This does not provide a clear picture of how the student has understood the concept that he/she has studied. National Policy on Education 2020, observed that the student must be evaluated on the clarity of concepts, critical thinking, creativity, and cognitive behaviour. The descriptive assessment will focus on the uniqueness and competency of each student. This will help the students in making the right career choices, as the descriptive measures include areas of strength, areas that need attention, and overall strengths and performance of the student. Main objective of Continuous and comprehensive evaluation was holistic development of the child. But most of our academicians and teachers misunderstood the concepts continuous evaluation and comprehensive evaluation and as a result this system became a burden for the students, teachers and parents. Most of the teachers are not professionally competent in assessment processes. Moreover, absence of standardised tools and techniques for assessing co scholastic areas of individual’s growth and development is a serious issue in the implementation of CCE. So in order overcome the issues related to the naming of continuous evaluation and comprehensive evaluation, a shift in the naming process was introduced namely School Based Assessment. Meaning and Definition of School Based Assessment(SBA) School Based Assessment (SBA) is a system for collecting periodic information on pupils learning status for the purpose of planning improvement programmes in the performance of pupils.School-based assessment (SBA) is an assessment which is embedded in the teaching and learning process. School based assessment is defined as the assessment that facilitates attainment of competencies specified in terms of learning outcomes in a holistic manner during teaching learning process. Steps involved in School Based Assessment 1.Formulating statements of intended learning outcomes describing intentions about what students will be able to do while learning the subject matter. 2. Selecting, planning designing and developing assessment tools and techniques for gathering information for assessing whether or not learning outcomes have been achieved and gather data regarding pupil’s performance. 3.Analyse and interpret the collected data and make judgements about the performance of the pupil based on the criteria of learning and assessment. 4.Record, discuss and use assessment results and then provide descriptive feedback and corrective measures for further learning and improvement. Characteristics of SBA It integrates teaching, learning and assessment. Assessment is conducted by the student’s own teacher. Teacher is planning, selecting, designing, developing appropriate assessment tasks, tools and techniques based on the aims and objectives of the course. Teacher record and analyse the collected data about the child and provides feedback and remedial measures. This is carried out in ordinary classroom. Learner cantered approach to teaching and assessment. Focus on development of scholastic and co- scholastic areas. Focussed on competency based development. Focus on the assessment paradigm, namely assessment for learning, as learning and of learning. It could be process and product based, performance based, authentic, alternative assessment. It could ne internal and external examination. Child-cantered and activity based pedagogy Assessment is both formal as well as informal. Broadening the scope of assessment by way of including self-assessment, peer-assessment besides teacher assessment Merits of School Based Assessment The following are the merits of school based assessment It helps the child to develop his/her competencies. Meaningful learning takes place while removing doubts and gaps in learning. Constructive feedback and corrective measures helps the child for further learning. Reduce reliance on one public examination at the end of the course and memorisation. It helps teachers to know their students- where they are in their learning, how they learn best, what they mastered and where they are to be reached for further learning. Stress free assessment, since assessment is embedded in the teaching learning process. Multiple assessment procedures or tasks and tools are adopting for assessment, hence assessment is transparent, reliable and valid. It helps to reflect the standard and performance of the students. It helps to develop teachers’ assessment skills. Demerits of School Based Assessment The following are the demerits of school based assessment Teachers must be well versed in assessment practices.Most of the teachers are not professionals in teaching, hence they require more training and practice in teaching and assessment. Teachers must be competent in the selection, planning, design, development and use of various assessment methods and instruments. Since assessment enable collecting valid data about learning and performance of the each and every student. The criteria of assessment must be clear to the teacher as well as student. If the teacher is not clear the students in advance the criteria of assessment and learning, then students will fail to achieve the target based on the course outcomes or learning outcomes. Teacher should well aware of the purpose, use and development of tasks, tools and techniques of evaluation, otherwise it will not give valid and reliable results. Examiners subjectivity assessment. Lack of standardised measuring instruments for assessing scholastic areas may lead to invalid results.

REFERENCES
*itpd.ncert.gov.in
​*https://www.thehansindia.com/my-voice/school-based-assessment-best-682260 *https://www.missouristate.edu/assessment/the-assessment-process. *https://files.eric.ed.gov/fulltext/EJ1058024.pdf *http://www.progressiveteacher.in/school-based-assessment

            Downward Filtration Theory is a theory introduced by Lord Macaulay in his famous Macaulay’s Minutes of 1835 which was submitted to then Governor General of  British India for solving some problems related to the educational system in India during those days. Actually Macaulay was assigned the duty of studying the real background of the Oriental- Occidental Controversy which was haunting the whole educational scenario of the period between 1817 and 1833. Britishers had started giving education only since 1813 in which they published a charter act to provide a financial aid of one hundred thousand rupees for indigenous educational institutions. In 1817 another charter act was declared by modifying the amount to two hundred thousand rupees as grant-in-aid system. But the quarrel between two groups i.e. the orientalists and the occidentals created some hurdles before the smooth running of the educational system in the country. The quarrel was in the selection of medium of instruction and the content of the syllabus. This oriental-occidental controversy had to be solved for the effective implementation of modern education in India. The duty was given to Macaulay, a law member of the Governor’s council. He put forth a few recommendations to solve the problem in his historic report called Macaulay’s Minutes of 1835.    
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​The outputs of modern education are highly rich in academic excellence in Indian scenario whereas they are comparatively poor in linguistic competency by which they have to suffer a slow down at international levels academy and vocation. So, assuring linguistic competency has become a foremost challenge of modern education around the world. Conventional grammar-centered teaching methods are proven to be lees conducive for promoting proficiency and fluency in the language. So we have been continuously ‘testing and throwing’ different methods and techniques for accelerating English language teaching.  
Language learning can be made easier through the integration of content with language and it can be made practical through myriads of ways among which a very pivotal one is language immersion programme. The approach that differentiates language from subjects and views language learning as a separate attempt seems to be lesser applauded these days. As subjects merge with other subjects resulting in multidisciplinary outlook, language also tends to get diluted in the learning stuff. There are various methods which try to put in practice this integrated approach among which some significant ones are:
•           Content and Language Integrated Learning (CLIL)
•           Content-based Language Teaching (CBLT)
•           English Across the Curriculum (EAC)
•           Bilingual Integration of Languages and Disciplines (BILD)
•           Content and Language Integration in Primary CLIP
•           English as a Medium of Instruction (EMI)
•           Foreign Language Immersion Program (FLIP)
•           Content-based Instruction (CBI)
•           Content-based Language Instruction (CBLI)
•           English as an Academic Language (EAL)
•           Foreign Languages as a Medium of Education (FLAME)
•           Languages Across the Curriculum (LAC)
•           Teaching Content Through English
•           Teaching English Through Content