PHYSICAL EDUCATION PRACTICAL

CLASS – XII

PRACTICAL-1: FITNESS TESTS ADMINISTRATION FOR ALL ITEMS.

SAI KHELO INDIA FITNESS TEST IN SCHOOL

BATTERY OF TESTS AGE GROUP 5-8 YEARS |

CLASS 1 to 3 At Primary class 1-3, children should acquire Fundamental Movement Skills (FMS) leaving the learning of
specific physical activities to later stages. FMS provide the building blocks for many physical activities, such as playing
games, dance, and sport. Locomotors, Manipulative & Body Management abilities are key to success in most sports and
physical activities. Abilities of children in class 1-3 which need to be measured and tracked are:-

1. Body Composition (BMI)

2. Coordination (Plate Tapping)
3. Balance (Flamingo Balance) which are important for controlling the body in various situations.

AGE GROUP: 9-18+ YEARS |

CLASS 4 to 12 For Class 4 to 12, it is important for students to have an overall physical fitness. The following Components
are to be considered in Physical Health and Fitness Profile:
1. Body Composition (BMI)
2. Strength
a. Abdominal (Partial Curl-up)
b. Muscular Endurance (Push Ups for Boys, Modified Push Ups for Girls)
3. Flexibility (Sit and Reach Test)
4. Cardiovascular Endurance (600 Meter Run/Walk)
5. Speed (50 mt. Dash)

Plate Tapping Test

What does it measure:

Tests speed and coordination of limb movement.

How to Perform:
If possible, the table height should be adjusted so that the subject is
standing comfortably in front of the discs. The two yellow discs are placed
with their centers 60 cm apart on the table. The rectangle is placed
equidistant between both discs. The non-preferred hand is placed on the
rectangle. The subject moves the preferred hand back and forth between
the discs over the hand in the middle as quickly as possible. This action is
repeated for 25 full cycles (50 taps)

Infrastructure/Equipment Required:
Table (adjustable height), 2 yellow discs (20cm diameter), rectangle (30 x 20
cm), stopwatch.

Scoring: The time taken to complete 25 cycles is recorded.

Administrative Suggestion: Participants should be encouraged to stand in a balanced posture, feet apart to shoulder
width. Results are usually better if the participant can maintain constant pace during most of the run.

Flamingo Balance Test

What does it measure:
Ability to balance successfully on a single leg. This single leg balance
test assesses the strength of the leg, pelvic, and trunk muscle as well
as Static balance.
How to Perform:
Stand on the beam. Keep balance by holding the instructor's hand (if
required to start).
While balancing on the preferred leg, the free leg is flexed at the
knee and the foot of this leg held close to the buttocks.
Start the watch as the instructor lets go of the participant/subject.
Pause the stopwatch each time the subject loses balance (either by falling off the beam or letting goes of the foot being
held). Resume over, again timing until they lose balance. Count the number of falls in 60 seconds of balancing. If there
are more than 15 falls in the first 30 seconds, the test is terminate.
Infrastructure/Equipment Required: Non Slippery even surface, Stopwatch, can be done on just standing on beam.
Scoring: The total number of falls or loss of balance in 60 seconds of balancing is recorded. If there are more than 15
falls in the first 30 seconds, the test is terminated.
Administrative Suggestion: Participants should be encouraged to eyes focused on stationary object straight ahead.

Partial Curl Up (30 seconds)

What does it measure: The curl up test measures abdominal muscular
strength and endurance of the abdominals and hipFlexors, important in back
support and core stability.
How to Perform: The subject lies on a cushioned, flat, clean surface with
knees flexed, usually at 90 degrees, with hands straight on the sides (palms
facing downwards) closer to the ground, parallel to the body. The subject
raises the trunk in a smooth motion, keeping the arms in position, curling up
the desired amount (at least 6 inches above/along the ground towards the
parallel strip). The trunk is lowered back to the floor so that the shoulder
blades or upper back touch the floor.

Infrastructure/Equipment Required: Flat clean cushioned surface with two parallel strips (6 inches apart), Stopwatch,
Recording sheets, Pen
Scoring: Record the maximum number of Curl ups in a certain time period 30 seconds.
Administrative Suggestion: Participants should be encouraged to keep normal breathing rate. Results are usually better
if the participant can maintain constant pace during the activity.

Push Ups (Boys)/Modified Push Ups (Girls)

What does it measure: Upper body strength endurance, and trunk
stability.
How to Perform: A standard push up begins with the hands and toes
touching the floor, the body and legs in a straight line, feet slightly
apart, the arms at shoulder width apart, extended and at a right angles
to the body. Keeping the back and knees straight, the subject lowers
the body to a predetermined point, to touch some other object, or
until there is a 90-degree angle at the elbows, then returns back to the
starting position with the arms extended. This action is repeated, and
test continues until exhaustion, or until they can do no more in rhythm or have reached the target number of push-ups.
For Girls: push-up technique is with the knees resting on the ground.
Infrastructure/Equipment Required: Flat clean cushioned surface/Gym mat
Scoring: Record the number of correctly completed pushups.
Administrative Suggestion: Participants should be encouraged to emphasis to keep the back straight. Results are usually
better if the participant can maintain constant pace during the activity.

Sit and Reach

What does it measure: Common measure of flexibility, and specifically measures the flexibility of the lower back and
hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic
tilt and lower back pain
How to Perform: This test involves sitting on the floor with legs
stretched out straight ahead. Shoes should be removed. The soles of
the feet are placed flat against the Sit and Reach box. Both knees
should be locked and pressed flat to the floor - the tester may assist
by holding them down. With the palms facing downwards, and the
hands on top of each other, the subject reaches forward along the
measuring line as far as possible. Ensure that the hands remain at the
same level, not one reaching further forward than the other. After
some practice reaches, the subject reaches out and holds that
position for at one-two seconds while the distance is recorded. Make
sure there are no jerky movements.
Infrastructure/Equipment Required: Sit and Reach box with the following dimensions: 12" x 12" (sides) 12" x 10" (front
and back) 12" x 21" (top) Inscribe the top panel with centimeter/mm gradations. It is crucial that the vertical plane
against which the subject's feet will be placed is exactly at the 23 cm mark. Flat clean cushioned surface/Gym Mats
Scoring: The score is recorded (difference between initial position and final position), in cm and mm, as the distance
reached by the hand.
Administrative Suggestion: Proper warm-up and static stretching of the lower back and posterior thighs is very
important for this test. A partner placing his/her hands lightly across knees can prevent the flexing of knees. Keep the
hands over each other (fish pose). Besides in order to prevent the test apparatus from sliding away from the participants
during the test, it should be placed against a wall or a similar immovable object. The test trial is repeated if: (i) The hands
reach out unevenly or (ii) The knees are flexed at the time of doing the test.

600 Mtr Run/Walk

What does it measure: Cardiovascular Fitness/Cardiovascular Endurance
How to Perform: Participants are instructed to run 600 mts. in the fastest possible
pace. The participants begin on signal, “ready, start” as they cross the finish line
elapsed time should be announced to the participants. Walking is permitted but the
objective is to cover the distance in the shortest possible time.
Infrastructure/Equipment Required: Stopwatch, whistle, marker cone, lime powder,
measuring tape, 200 or 400 mts with 1.22 mt (minimum 1 mt) width preferably on a
flat and even playground with a marking of starting and finish line.
Scoring: Time taken for completion (Run or Walk) in min, sec, mm
Administrative Suggestion: Participants should be encouraged to practice running with emphasis placed on the concept
of pace. Results are usually better if the participant can maintain constant pace during
most of the run and perhaps using a strong closing effort.

50 Mtr Dash (Standing Start)

What does it measure: Determines acceleration and speed
How to Perform: A thorough warm up should be given, including some practice starts
and accelerations. Start from a stationary position, with one foot in front of the other.
The front foot must be on or behind the starting line. This starting position should be
static (dead start). The tester should provide hints for maximizing speed (such as keeping low, driving hard with the arms
and legs) and encouraged to continue running hard through the finish line. Infrastructure/Equipment Required:
Measuring tape or marked track, stopwatch, cone markers, flat and clear surface of at least 60 meters.
Scoring: Time taken for completion
Administrative Suggestion: Participants should be encouraged to practice running with emphasis placed on the concept
of pace. Results are usually better if the participant can maintain constant pace during most of the run and perhaps
using a strong closing effort.
PRACTICAL-2: PROCEDURE FOR ASANAS, BENEFITS & CONTRAINDICATION FOR ANY
TWO ASANAS FOR EACH LIFESTYLE DISEASE.

Yoga AsanasFor Obesity

Vajrasana pose
Vajrasana pose is a simple sitting yoga pose. Its name comes from the Sanskrit word vajra, which means thunderbolt or
diamond.
Procedure
• Sit with flexed legs
• Hands over the knees
• Back straight, toes behind, heels joined
• Body resting over the ankle
Benefits
• Controls Obesity
• Improves leg muscles
• Cures Gastric problem
Contraindications
• Avoid if you have severe knee pain
• Avoid if you had recent surgery of legs
• If you feel pain in the ankle joint

Trikonasana
Procedure
• Stand with your legs apart
• Raise the arms sideways up to the shoulder level.
• Bend the trunk sideways and raise the right hand upwards.
• Do it on next side
Benefits
• It strengthens the leg muscles, knees arms and chest
• Helps in improving, digestion and stimulates all the abdominal organs
• Increases mental and physical equilibrium
• Reduces stress, anxiety, back pain and sciatica
Contraindications
• Avoid doing this Asana if you have
• Diarrhea. Low or high blood pressure.

PadaHastasana
Procedure
• Bend forward, touch the floor of either side of the feet.
• Keep your knee straight
• Try to touch the knees with the forehead.
Benefits
• Body become flexible and stretches the back and leg muscles
• Removes excess belly fat
• Improves digestion and reduces constipation
Contraindications
• Individuals who have back pain should avoid this asana. At least, they should not bend forward fully.
Ardhmatseyendra Asana
Procedure
• The left heel is kept under the right thigh
• Right leg is crossed over the left thigh
• Hold the right toe with the left hand and turn your head and back to the right
side
• Perform the same asana in the reversed position.
Benefits
• Keeps gallbladder and the prostate gland healthy
• Enhances the stretch ability of back muscles
• Alleviates digestive ailments
Contraindications
• Women who are pregnant should avoid thisasana
• Individuals who suffer from peptic ulcer, hernia, should perform this asana only under the expert guidance

Diabetes
Diabetes occurs when sugar builds up in our bloodstream, instead of being used by the cells in our body.
Diabetes is a disease in which the body is unable to produce insulin, the hormone that regulates blood sugar levels. This
can lead to increased sugar levels in the blood which can affect organs, causing blindness, kidney failure, cardiovascular
disease, and impotence.
Bhujangasana
Procedure
• Lie down on the belly
• Raise the upper part of the body with the support of hands
• Look up
Benefits
• It prevents and cures diabetes
• It improves digestive functioning
• It cures cold and bronchial problems, Kyphosis, obesity, Neck Spondylitis.
• It provides strength and agility
Contraindications
• This asana should be avoided by individuals who suffer from hernia, back
injuries, headaches, and recent abdomen surgeries
• Pregnant women should not perform this asana

Paschimottanasana
Procedure
Sit with straight legs in front
Try to touch the forehead to the knee & Hold the feet
Benefits
 Relieves diabetic patient
 Control weight and prevent obesity
 Back and leg muscles are strengthened and relaxed
 Cure gastric, indigestion and constipation problem
Contraindications
 If you are suffering from enlarged liver or spleen or acute appendicitis then
you should avoid doing this asana
 Avoid if any respiratory diseases
 If you have any back or spinal problems, make sure that you perform this asana only under the expert guidance

Pavanamuktasana
Procedure
 Lie down on your back
 Feet together and arms beside your body
 Bring your knees towards your chest
 Press the thigh on your abdomen with a clasped hand
Benefits
 Prevent and cure diabetes
 Improve digestive functioning
 Cure obesity, neck spondylitis
Contraindications
 You should avoid this if you have
 Heart problems, slipped disc, hernia
 Pregnancy
 Abdomen surgery
Ardhmatseyendra Asana
Procedure
• The left heel is kept under the right thigh
• Right leg is crossed over the left thigh
• Hold the right toe with the left hand and turn your head and back to the right
side
• Perform the same asana in the reversed position.
Benefits
• Keeps gallbladder and the prostate gland healthy
• Enhances the stretch ability of back muscles
• Alleviates digestive ailments
Contraindications
• Women who are pregnant should avoid this asana
• Individuals who suffer from peptic ulcer, hernia, should perform this asana
only under the expert guidance

ASTHMA
Asthma is a major noncommunicable disease (NCD), affecting both children and adults, and is the most common chronic
disease among children. Inflammation and narrowing of the small airways in the lungs cause asthma symptoms, which
can be any combination of cough, wheeze, and shortness of breath and chest tightness.
Sukh Asana
Procedure
 Sit with cross leg position
 Hands-on both knees
 Lengthens the back
Benefits
 Cures Asthma
 Calms the brain
 Strengthen the back
 Stretches the knees and ankles
Contraindications
 If your knee and hip are injured avoid this asana
 If you have slip disc problem you should takeproper care

Chakrasana
Procedure
 Lie down on your back and fix your hands firmly on the ground.
 Then raise the middle portion of your body upward. Raise it as high as possible,
 Then keep your head downwards between your hands
Benefits
 Cures back pain
 Cures problem related to the kidney
 Helps in reducing obesity
 Prevents the problem of hernia
 Stimulates pituitary and thyroid glands
Contraindications
 If you're suffering from headache or high blood pressure, do not perform
this asana
 Don't perform this asana in case of shoulder impingement
 Do not perform this asana if you have tendonitis in the wrist
Bhujangasana
Procedure
• Lie down on the belly
• Raise the upper part of the body with the support of hands
• Look up
Benefits
• It prevents and cures diabetes
• It improves digestive functioning
• It cures cold and bronchial problems, Kyphosis, obesity, Neck Spondylitis.
• It provides strength and agility
Contraindications
• This asana should be avoided by individuals who suffer from hernia, back
injuries, headaches, and recent abdomen surgeries
• Pregnant women should not perform this asana
Gomukh Asana
Procedure
 Sit down with legs straight y Fold your legs
 Sit on the left foot
 Keep the right thigh on thigh
 Fold the left arm behind your back over the shoulder and right hand under the
right shoulder.
 Hands clasp each other
Benefits
• It makes leg muscles strong
• It improves the function of lungs
• It also reduces stress and anxiety
Contraindications
 Avoid this asana if you suffer from shoulder, knee and back pain.
 You should avoid this asana in case of any knee injury

Paschimottanasana
Procedure
Sit with straight legs in front
Try to touch the forehead to the knee & Hold the feet
Benefits
 Relieves diabetic patient
 Control weight and prevent obesity
 Back and leg muscles are strengthened and relaxed
 Cure gastric, indigestion and constipation problem
Contraindications
 If you are suffering from enlarged liver or spleen or acute appendicitis then
you should avoid doing this asana
 Avoid if any respiratory diseases
 If you have any back or spinal problems, make sure that you perform this asana only under the expert guidance
Matsayasan
Procedure
 Sit in padmasana
 Lie down in supine position and make an arch behind
 Hold your toes with the fingers of your hands
 Stay for some time in this position
Benefits
 Helpful in curing back pain, knee pain
 It also cures defects of eyes
 Skin disease can be cured
 Good Asana for diabetes
Contraindications
 If you have high or low blood pressure
 Avoid if you have migraine and Insomnia problem

HYPERTENSION

Hypertension is when blood pressure is too high. Blood pressure is written as two numbers. The first (systolic) number
represents the pressure in blood vessels when the heart contracts or beats. The second (diastolic) number represents the
pressure in the vessels when the heart rests between beats.

Tadasana
Procedure
 Come on your toes while keeping the arms upward
 Hold the posture for as long as you can
 Breathing should be normal.
Benefits
 Better posture
 Cure sciatica
 Improve physical strength
 Stronger thighs, knees, and ankles
Contraindications
 If you have high blood pressure, you should not do this Asana.
 In case of headache or Insomnia, you should avoid doing this Asana.

Vajrasana pose
Vajrasana pose is a simple sitting yoga pose. Its name comes from the Sanskrit word vajra, which means thunderbolt or
diamond.
Procedure
• Sit with flexed legs
• Hands over the knees
• Back Straight, toes behind, heels joined
• Body resting over the ankle

Benefits
• Controls Obesity
• Improves leg muscles
• Cures Gastric problem

Contraindications
• Avoid if you have severe knee pain
• Avoid if you had recent surgery of legs
• If you feel pain in the ankle joint
Pavanamuktasana
Procedure
 Lie down on your back
 Feet together and arms beside your body
 Bring your knees towards your chest
 Press the thigh on your abdomen with a clasped hand
Benefits
 Prevent and cure diabetes
 Improve digestive functioning
 Cure obesity, neck spondylitis
Contraindications
 You should avoid this if you have
 Heart problems, slipped disc, hernia
 Pregnancy
 Abdomen surgery