Practical syllabus for grade XII students of Physical education

1. Health and Fitness Activities
Practical for Grade XII

2. Health and Fitness Activities
Practical for Grade XII

4. Health and Fitness Activities
• Asanas
• Swiss Ball
• Plyometric
• Aerobics

5. • Asana is one of the eight limbs of Yoga
• Maharishi Patanjali states that poses should be
steady and comfortable
• स्थिरसुखमासनम ् [sthira-sukham-āsanam]
• प्रयत्नशैथिल्यानन्तसमापत्तिभ्याम ् [prayatna-
śaithilya-ananta-samāpatti-bhyām]
• The posture is perfected, made steady and
comfortable through relaxing the effort and
coalescence of awareness with the infinite.

6. • Proper breathing is an indispensable part for
the proper performance of asanas
• Asanas are performed with relaxed posture and
breathing

7. • Meditative Poses
• Forward Bends
• Back Bends
• Side Bends
• Twists
• Stretches
• Inversions
• Balancing Postures
• Relaxing Poses

8. • Provide a firm support to the posture
• Help maintain the body posture for longer time
• Regulate the blood flow to the legs
• Allow the mind to be peaceful and focused
• Padmasana , Siddhasana , Swastikasana,
Vajrasan , Samasana

9. • Stretches the muscles of the
back side of the body from head
to the ankles
• Contracts the muscles of the
anterior part of the body.
• Improves the blood circulation
in the back region and tones the
spinal nerves
• Improves alignment of the
vertebral column
• Removes the fat from the hips,
the abdomen and thigh region.
• In sitting position Inhale
• While exhaling hold the
big toes with the
corresponding hands
• Exhale, slowly bend
forward keeping the back
straight, bringing the
forehead towards the
knees or shins
• Maintain the asana,
breathe normally
• Exhale and while inhaling
raise the body from asana

10. • Helps to remove backache and
neck ache
• Keeps the spine supple and
healthy
• Tones the nerves along the
spinal column and improves
the communication between
the brain and the rest of the
body.
• Useful for slipped disc and
sciatica
• While inhaling slowly
raise the forehead, bend
the neck backwards
• slowly raise the
shoulders, chest and
abdomen from the
ground until the arms are
straight
• maintain the asana,
breathing normally
• while exhaling slowly
lower the abdomen,
chest and finally the
forehead on the ground

11. • Helps to remove backache and
neck ache
• Keeps the spine supple and
healthy
• Tones the nerves along the
spinal column and improves
the communication between
the brain and the rest of the
body.
• Useful for slipped disc and
sciatica
• While inhaling slowly
raise the forehead, bend
the neck backwards
• slowly raise the
shoulders, chest and
abdomen from the
ground until the arms are
straight
• maintain the asana,
breathing normally
• while exhaling slowly
lower the abdomen,
chest and finally the
forehead on the ground

12. • Balances the body
• Improves concentration
• Strengthens the nervous
system
• Gives a gentle stretch to the
hips and wrists
• Muscles of the sides of the
body are stretched and made
flexible.

13. • Vertebral muscles of the back
and abdomen are twisted
laterally
• Tones the spinal nerves,
increases elasticity, reduces
stiffness and relieves backache
• Helps in draining the blood
which is accumulated in the
internal organs and the blood
vessels of abdomen
• Place hands on the ground
near thigh with the fingers
of both hands facing each
other
• Inhale and while exhaling
twist the trunk of the body
and the neck to the right
• Maintain the asana,
breathe normally.
• while exhaling turn the
neck to the front

14. • Improves the strength and
blood supply to the joints like
the ankles, knees, hips, lumber
region, cervical region and
shoulders
• Improves the flexibility of the
spinal column
• Strengthens the legs
• Improves balance
• Relieves tension in the neck
and shoulders. Expands the
chest
• Exhale and while
inhaling raise the joined
hands up over the head,
slowly tilt the neck back
so the gaze is towards
the ceiling and arch the
spine backwards
• Maintain the asana,
breathe normally
• Slowly straighten the
body and the neck,
lowering the arms back
down so the hands rest
on the knee

15. • Improves the tone and strength
of back muscles as the back is
folded
• Removes the rigidity of the back
muscles and improves the
working of the spinal nerves
• Improves the function of the
thyroid, parathyroid and pituitary
glands
• Improves the efficiency of all the
abdominal organs such as the
spleen, pancreas, liver and
kidneys.
• While inhaling slowly raise
legs to a 90 degree angle
from the ground
• While exhaling raise the
hips and abdomen and
bring the legs over the
head
• After exhaling fully, lower
the legs to rest the toes on
the floor keeping the legs
straight. Breathe normally
• Inhaling lift the toes off the
ground keeping the legs
straight

16. • Metabolic process is stimulated, all
the digestive organs are massaged
and digestion is improved.
• Useful for flatulence, constipation,
diabetes, sluggishness of the liver,
kidneys and spleen.
• Endocrine system is balanced.
• Stimulates elimination of toxins from
the blood.
• Removal of skin conditions such as
boils.
• All muscles of the body are
strengthened

17. • Integrates the feeling of relaxation into
the conscious and unconscious
awareness.
• Relaxation of entire nervous system, body
and mind.
• Relieves stress on the body and mind.
• Removes disturbing thoughts and
tensions.
• Relaxes the muscles which lead to a
decrease in the demand for blood and
oxygen, giving the circulatory and
respiratory systems a break.
• Beneficial for all stress related ailments.
• Rejuvenates the body and mind., liver and
kidneys.
• Attempt to free the
mind from thoughts and
worries and concentrate
on the body.
• Concentrate on each
body part, relaxing it.
• After relaxing , do not
allow mind to control
the breath but let it be
slow and relaxed
• breath is very slow and
the mind is stable and
quiet.

20. • Also called fitness balls, stability balls or balance
balls
• A fitness tool to improve strength, balance, and
cardio endurance
• Swiss Ball Size Guide
HEIGHT BALL HEIGHT BALL SIZE
Up to 4’10″ 18 inches Small
4’8″ to 5’5″ 22 inches Medium
5’6″ to 6’0″ 26 inches Large
6’0″ to 6’5″ 30 inches Extra Large
Over 6’5″ 33 inches Extra, Extra Large

21. • Push-up
• Side Flexion
• Abdominal
Crunch

22. • Seated
Lumber
• Spine Twist
• Swan I

23. • Also known as "jump training" or "plyos", are
exercises in which muscles exert maximum force in
short intervals of time, with the goal of increasing
power (speed-strength)
• A plyometric movement starts with an eccentric
(muscle lengthening) action
• Followed by a concentric (muscle shortening) action
• Performing plyometrics movements increases
muscular power, which translates to higher jumps
and faster sprint times
• Combining the moves with resistance training is a
way to maximize power and performance

27. • Any physical activity that makes you sweat,
causes you to breathe harder and gets your
heart beating faster than at rest
• It strengthens heart and lungs and trains
cardiovascular system to manage and deliver
oxygen more quickly and efficiently
throughout the body
• Aerobic exercise uses large muscle groups, is
rhythmic in nature and can be maintained
continuously for at least 10 minutes
• Aerobic exercise plan should be simple,
practical, and realistic

28. • Improves circulation and helps body use
oxygen more efficiently
• Increases energy
• Increases endurance, which means one can
workout longer without getting tired
• Helps reduce the risk of developing heart
disease
• Helps reduce body fat
• Helps one reach and maintain a healthy
weight
• Helps reduce stress, tension, anxiety and
depression

29. • Walking
• Cycling
• Ski Machines, Stair Climbers, Steppers
• Swimming Activities
• Jogging
• Aerobic Dance

30. • Resting heart rate (RHR) is the number of times
our heart beats per minute while at complete
rest
• A low resting heart rate is an indicator of good
fitness
• Resting heart rate will decrease as heart
becomes stronger with different exercises and is
able to pump out more blood per heartbeat.
• The units are bpm = beats per minute.
• Fit adults may have a RHR below 60
• Some elite endurance athletes have RHR below
40.

31. • RHR should be taken first thing in the morning,
before getting out of bed
• Use a Stop Watch for counting seconds
• Count the pulse for 60 seconds
• A healthy RHR for adults is 60-80 bpm.

32. • The respiration rate is the number of breaths a
person takes per minute
• The rate is usually measured when a person is at
rest and simply involves counting the number of
breaths for one minute by counting how many
times the chest rises
• The normal respiratory rate for a healthy adult at
rest is 12-to-20 breaths per minute.
• Measure RHR and Respiratory Rate of 10
members from family or neighbourhood for 3
weeks & show graphical representation of the
data

33. • Draw a neat diagram of court/field of one
game of your choice
• Write:
–Its history
–Rules & Regulations
–Important Terminology
–Important Tournaments