[PHYSICALEDUCATIONPRACTI

CALCLASS - XII
Practical-1:Fitnesstestsadministrationforallitems.
Motorfitnessisatermthatdescribesanathlete’sabilitytoperformeffectivelyduringsportsoranyotherphysic
al activity.
MotorFitnessTest–
1.50 M StandingStart 2.600 M Run/Walk
3.Sit&Reach Test 4.PartialCurl Up
5. Push Ups (Boys) 6.Modified Push Ups(Girls)
7. StandingBroadJump 8.Shuttle Run(4x10M)

1. 50MStanding Start
i. Purpose:Theaimofthistestis todetermineacceleration andspeed.
ii. Equipmentrequired:measuringtapeormarkedtrack,stopwatch,conemarkers,flatandclearsurfa
ceof at least 70 meters.
iii. Procedure:Thetestinvolvesrunningasinglemaximumsprintover50meters,withthetimerecorde
d.A thorough warm-up should be given, including some practice starts and accelerations.
Start from a
stationarystandingposition(handscannottouchtheground),withonefootinfrontoftheother.Th
efront foot must be behind the starting line. Once the subject is ready and motionless, the
starter gives the instructions "set" then "go." The tester should provide hints for
maximizing speed (such as keeping low driving hard with the arms and legs) and the
participant should be encouraged to not slow down before crossing the finish line.
iv. Results:Twotrialsareallowed,andthebesttime isrecordedtothenearest 2decimalplaces.
Thetiming startsfrom thefirstmovement
(ifusingastopwatch)orwhenthetimingsystemistriggered, andfinishes when the chest
crosses the finish line and/or the finishing timing gate is triggered.
v. Targetpopulation:soccerothersportsinwhichspeedoverasimilardistanceisimportant.
vi. Reliability: Reliability is greatly improved if timing gates are used. Also weather conditions
and the
runningsurfacecanaffecttheresults,andtheseconditionsshouldberecordedwiththeresults-
Ifpossible, set up the track with a crosswind to minimize the effect of wind.

2. 600MRun/Walk
i. Purpose:Theaim of this testis to determineaccelerationandspeed.
ii. Equipmentrequired:ovalor400mrunningtrack,stopwatchrecordingsheets.
iii. Procedure:,Theaimofthistestistocompletethe600metercourseinquickestpossibletime.Tostart,
all participants line up behind the starting line. On the command 'go,' the clock will start, and
they will begin running at their own pace. Cheering or calling out the elapsed time is also
permitted to encourage the participants to achieve their best time.
iv. Scoring:Thetotal timetakento run600mis recorded.
v. Reliability:Thereliabilityofthistestwoulddependonpracticeandpacingstrategiesandmotiva
tion level. There should be good reliability if these issues are addressed.
vi. Advantages:Largegroupscan betestedatonce,anditis averycheapandsimpletest to perform-
vii. Disadvantages:Practice andpacingarerequiredtomaximizethesubjectperformance,andalsothetest
resultscanbeaffectedgreatlybymotivation.

3. SitandReachTest
The sit and reach test was first propounded by Wells and Dillon in 1952. This test is widely used as
normal test of flexibility.
i. Purpose: The sit and reach test is a significant test to measure the flexibility of hip region
including the lower back and hamstring muscles. Generally it is noted that owing to the lack
 of flexibility in this region there is greater risk of injury. It is also entangled with lumbar
lordosis and lower back pain.
ii. Equipment’sRequired:
iii. Sit and reach box or a makeshift ruler and a box may be used in which zero mark can be
adjusted for each
individualaccordingtotheirsittingreachlevelbecausethereisavariationoflengthsofindividual‟sar
ms and legs.
iv. Procedure: First of all, shoes and socks should be removed. Then sit down on the floor with
legs stretched
outstraightahead.Thesolesofthefeetshouldbekeptflatagainstthebox.Boththekneesshouldbelo
cked and pressed flat to the floor. An assistant may hold the knees down. Palms should be
facing downwards.
Handsshouldbeonthetopofeachotherorsidebyside.Theindividual,whoseflexibilityistobemeasur
ed,
triestoextendhisbothhandsforwardalongthemeasuringlineontheboxasfarashecanextend.Hisfin
ger tips of both hands should remain equal and at the same level. He should not jerk or
bounce to reach at
maximumdistance.Heshouldholdthefullreachpositionfortwosecondsandthescoreshouldberec
orded. Generally in such test warm up is not allowed, however, the results can be attained
after suitable warm up. In case of sliding ruler or makeshift ruler the zero mark should be at
the fingertips. If it is not available or simple marking is there the zero mark should be 9 inches
before the feet.
v. Scoring: The score is recorded to the nearest
centimetre or half inch as the distance reached by
the fingertips of both hands.
vi. Advantages:
A It isasimpletest to know theflexibility.
BItisan easytestto perform.
vii. Disadvantages:Thistestisgoodforflexibilityofjointsof
lowerbackandhamstringsandnotrelatedto theflexibilityofotherjoints ofthe body.

4.PartialCurlUp
i. Purpose:Thepartialcurl-
uptestmeasuresabdominalstrengthandendurance,importantinbacksupport and core
stability.
ii. Equipmentrequired:Aflat,clean,cushionedsurface,stopwatch,recordingsheets,pen,andametro
nome (or audio tape, drums).
iii. Procedure:Inthistestthepartnersitsbehind,thesubjectandcupsthesubject‟sheadintheirhands.
The starting position is with the arms fully extended with fingers resting on the legs and
pointing toward the knees. The subject curls-up slowly; sliding the fingers along the legs
until the fingertips touch the knees, then back down again, until the head touches
thepartner‟s hands. One complete curl-up is completed everythreeseconds,and
arecontinueduntilexhaustion(e.g.thesubjectcannotmaintaintherhythmorhas reached the
target number for the test).
iv. Scoring: The completion of one complete curl-up counts as one. Make sure that the subject
does not "bounce" off the floor – only correctly performed curl ups should be counted. The
timer begins the test by
callingoutthesignal“ready?Go!”.Thestopwatchisstartedatthesametime,andattheconclusionof
one minute the timer calls out "Stop” at which counting and thesubject stop.
v. Advantages:Thistestissimpleandquicktoperformrequiringminimalequipment,andlargegroups
may be tested at once.
vi. Disadvantages:Thepartialcurl-uptestinwhichthefeetarenotsupported
measureofabdominalstrength and endurance.
5. PushUps(Boys)

i. Purpose:Theaimof thistestis todetermineupper bodystrength and endurance.

ii. Equipmentrequired:Floormat,PACERdwithpushuptrack.
iii. Procedure:startinthepush-upposition-withthehandsandtoestouchingthefloor,thebodyand
legsare in a straight line, feet slightly apart, and the arms at shoulder width apart, extended
and at a right angle to thebody.Keepingthebackandkneesstraight,thesubjectlowersthe
 bodyuntilthereisa9O-degreeangle at the elbows, with the upper arms parallel to the floor. A
partner holds their holds at the point of the 90-
degreeanglesothatthesubjectbeingtestedgoes
downonlyuntiltheirshouldertouchesthepartner'shand, then back up. The push-ups are done
in time to a metronome or similar device with one complete push-up every three seconds
(1.5 seconds down and 1.5 seconds up,20 complete push-ups per minute).The subject
continues until they can do no more in rhythm (has not done the last three in rhythm) or has
reached the target number of push-ups.
iv. Scoring:Recordthenumberof correctlycompleted push-upsthat wereperformed intimetothe
rhythm.
v. Advantages:Thistest iseasyand quickto perform.
 6. Modified PushUps (Girls)

Purpose:
ii. Equipmentrequired:Floormat,PACERdwithpushup track.
Procedure:

iv. Benefits of Modified Push-Ups: There are many benefits to the Modified Push-Ups and just
as many reasonsyoushouldincorporatethemintoyourworkouts.Push-
upsareoneofthebestexercisesanyonecan do, but women especially! All in one exercise, you
get the benefit of toning your arms, chest, shoulders, and core. Push ups tone up basically
your entire upper body all the while helping you to torch calories and reveal toned and tight
arms, shoulders, and abs. Here are just a few benefits of modified push-ups:

7. StandingBroadJump(LongJump)
i. Purpose:Tomeasurethe explosivepowerofthelegs
ii. Equipmentrequired:Themeasuretomeasuredistancejumped,non-slipfloorfortake-
off,andsoft landing area preferred. Commercial Long jump Landing Mats are also
available.
iii. Procedure: A take-off line is marked on the ground. Subjects stands just behind the line with
the feet several inches apart. The subject swings the arms and bends the knees to take a
jump. Landing should be on both legs. Three trails are given to the subject. The distance is
measured from the take-off line to the
heelorotherpartofbodythattouchesthegroundnearesttothetake-
offline.Bestofthreewillbecounted.
iv. Scoring:Themeasurementistakenfromtake-
offlinetothenearestpointofcontactonthelanding(back of the heels). Record the longest
distance jumped, the best of three attempts.
v. Advantages:Thistestissimpleand quicktoperform, requiringminimalequipment.
vi. Disadvantages:Thereissomeskillcomponent inthis test.

8. ShuttleRun(4×10 M)

i. Purpose:Thisis atestofspeed, bodycontrol andtheabilitytochangedirection (agility).

ii. Equipmentrequired:Twowoodenblocksforeachrunner(eachblockshouldmeasure10x5x5cm)
, marker cones or marking tape, measurement tape, stopwatch, flat non-slip surface, with
two lines 10 meters apart.
iii. Procedure:Marktwolines10metersapartusing markingtapeorcones.Thetwoblocksareplaced
onthe
lineoppositethelinetheyaregoingtostartat.Onthesignal"ready",theparticipantplacestheirfrontf
oot behindthestartingline.Onthesignal,"got"
theparticipantsprintstotheoppositeline,picksupablockof wood, runs back and places it on or
beyond the starting line. Then turning without a rest, they run back to retrieve the second
block and carry it back across the finish line- Two trials are performed.
iv. Scoring:Recordthetimetocompletethetestinsecondstothenearestonedecimalplace.Thescorei
sthe better of the two times recorded. A trial is void if a block is dropped or thrown. ,
v. Advantages:Thistestcanbeconductedonlargegroupsrelativelyquicklywithminimalequip
ment required.
 Practical-2:ProcedureforAsanas,Benefits&Contraindicationforanytwo
Asanasforeachlifestyledisease.
(I) Obesity
Obesityisthatcondition ofthebodyinwhichthe amountoffatincreasesto extremelevels. Inother
words,
obesitycanbedefinedas„theconditionwhenanindividualweight20percentmorethantheidealwei
ght‟.
1. Vajrasana
Procedure:itisameditativeasana.Kneeldownonthegroundwithyourknees,anklesandtoestouchingtheg
round. Your toes should be stretched backwards. Now place your palms of both your hands on the
knees. The upper body
shouldbestraight.Atthistime,thebreathingshouldbedeep,evenandslow.Thenexpendyourchestandpull
your abdominal portion inwards.
Benefits:
1. Ithelpsinreducinghip fat.
2. Itenhancesmemorypower.
3. Itcurestheproblemsrelatedtomenstruation.
4. Itcuresmental stress.
5. Itstrengthensthepelvicmuscles.
6. Itremovesposturaldefects.
7. Itpreventsherniaandgivesrelieffrom piles.
8. Itisthebestmeditationasanaforpeoplesufferingfromsciaticaandsacral
infections.
9. Itishelpfulincuringdysentery,back pain andchest diseasesandalso helpfulfor concentration.
10. Itgivesrelieffromconstipation,acidityandincreasesdigestiveprocess.
Contraindications:
1. ApersonsufferingfromjointpainshouldnotperformVajrasana.
2. Theindividualswhohaveandspinal columnproblemshould notperformVajrasana.
3. Theindividuals whohavesome difficultyin movementshould practise Vajrasanawith alot ofcare.
2. Trikonasana
Procedure: first of all stand with your legs apart. Then raise the arms sideways up to the shoulder
level. Bend the
trunksidewaysandraisetherighthandupward.Touchthegroundwithlefthandbehindleftfoot.Aftersome
time, do the same asana with opposite arm in the same way.
Benefits:
1. Itstrengthensthelegs,knees,armsand chest.
2. Ithelpsinimprovingdigestionandstimulatesalltheabdominalorgans.
3. Itincreasesmentalandphysical equilibrium.
4. Itreducesstress,anxiety,backpainandsciatica.
5. Ithelpsinincreasingheight.
6. Ithelpsinreducingobesity.
7. Itenhancesblood circulation.
8. Itisalsohelpfulinreducingexcessfataroundthewaistline.
Contraindications:
1. Ifyouaresufferingfromdiarrhoea,loworhighbloodpressure,backinjur
y or migraine, avoid the practice of it.
2. Theindividualhaving cervicalspondylitiesshouldnotperformthisasana.
3.
(II) Diabetes
It is really a very dangerous condition. If diabetes is not controlled, it can lead to renal failure, loss of
vision, amputation of limbs and cardiovascular diseases. Diabetes is such adisorder that is caused
sugar to build up in our
streaminsteadofbeingusedbythecellsinourbodies.Infact,ourbodyusesahormone(insulin)tocontrolthe
levelofsugarinourblood.Whenourbodydoesnotproducesufficientamountofinsulinorwheninsulindoesnot
work properly, diabetes occurs. It is of two types.
TypeI:inthistype,thepancreaticglanddoesnot
produceinsulin.Henceinjectionofinsulinisrequireddailyfor its treatment.
TypeII:inthistype,thebodydoesnotproducesufficientamountofinsulinortheinsulinisproducedsufficient
ly but it is not used properly by the body.
1. Bhujangasana
Procedure:inthisasana,theshapeofthebodyremainslikeasnakethatiswhyitiscalledbhujangasana.Inorde
rto perform this asana, lie down on the belly on the ground. Keep your hands near the shoulders.
Keep your legs close
together.Now,straightenupyourarmsslowly,raisethechest.Yourheadshouldturnbackwards.Keepthisp
osition for some time. Then get back to the former position. For good result, perform this asana 3 to
5 times.
Benefits:
1. Italleviatesobesity.
2. Itprovidesstrengthandagility.
3. Itcuresthedisordersofurinarybladder.
4. Itcuresthediseasesof liver.
5. Itimprovesbloodcirculation.
6. Itmakesthevertebralcolumnflexibleandthin.
7. Itcuresgasdisorders,constipationandindigestion.
8. Itstrengthensthemuscles ofhands.
Contraindications
1. Thisasanashouldbeavoidedbyindividualswhosufferfromhernia,backinjuries,headachesandre
cent abdominal surgeries.
2. Pregnantwomenshouldnot performthisasana.
2. Paschimottanasana
Procedure: Sit on the ground with legs forward. Then hold the toes of your feet with the fingers of
both hands.
Thenbreatheoutslowlyandtrytotouchthekneeswithyourforehead.Afterthatbreatheinslowly,raiseyour
head upwards and come to the prior position. Perform this asana at least 10 to 12 times.
Benefits:
1. Ittakescareofgastrouble.
2. Itpreventstheearlyossificationofbones.
3. Itisagoodremedyfor constipation.
4. Ithelps toovercomeseveral menstrualdisorders.
5. Itgivesreliefinsciatica, backacheandasthma.
6. Itreducesobesity.
7. Itishelpfulintreatingabdominaldiseases.
8. Itishelpfulincuringskindiseases.
9. Vertebrabecomesflexibleandhealthy.
Contraindications
1. Ifyouaresufferingfromenlargedliverofspleen oracute appendicitis,youshouldneverdothis asana.
2. Avoidpractising thisasanaifyousuffer fromasthmaotanyrespiratorydiseases.
Ifyouhave anybackorspinalproblem, makesurethatyouperformthisasanaonlyunderexpert guidance.

(III) Asthma
Asthmaisadiseaseoflungsinwhichtheairwaysbecomeblockedornarrowedcausingdifficultyinbreathing.
In asthma, the airways also swell up and produce extra mucus. It usually triggers coughing,
wheezing or whistling and shortness of breath.
1. Sukhasana
Procedure: Sit down with the legs straight in front of the body. After that,
bend the right leg and place the foot under the left thigh. Then bend the
left leg and keep the foot under the right. Place the hands on the knees.
Chin should be in. Keep the head, neck and back straight, close the eyes.
Relax your body.
Benefits:
1. Itfacilitatesmentalandphysicalbalancewithoutcausingstrainor pain.
2. Itstretchesandlengthensspine.
 3. Itcalmsyourmind.
4. Itenhancesyourconditionof peace.
5. Itreducesanxiety,stress andmentalfatigue.
6. Ithelpsinimprovingbody posture.
7. Itprovidesgentlemassagetoknees,calfmusclesandthighs.
8. Itspreadsasenseof calmnessthroughoutyourbodyandmind.
Contraindications
1. Ifyourkneesandhips areinjured orinflamed,youshould avoidpractising this asana.
2. Ifyou have aslipdisc problem,you shouldtakepropercarewhileperformingthis asana.
2. Chakrasana
Procedure: In this asana, the figure of the bodybecomes like a chakra, therefore, this asana is called
chakarasana.
Firstofall,liedownonyourback.Fixyourhandsfirmlyontheground.Thenraisethemiddleportionofyourbod
y upwards.Raiseit ashigh aspossible,sothatyour bodyisinsemi-
circleposition.Thenkeepyourheaddownwards between your hands. In the beginning, keep this
position forone minute and then after some days of practice, do it for 3 to 5 minutes.
Benefits:
1. Itcuresbackpain.
2. Itcuresanypaininkidneys
3. Itishelpfulinremovingobesity.
4. Itpreventstheproblem of hernia.
5. Itstimulatespituitaryandthyroidgland.
6. Itcuresinfertility,asthmaand osteoporosis.
7. Itgivesrelieffromstress andreducedepression.
8. Thesemi-circularpositionmakesthedorsalsideofthebodytostretch
making the chest to expand. Thus more fresh oxygen is made
available.
Contraindications
1. Ifyousufferfromheadacheorhighbloodpressure youshouldnotperformthis asana.
2. Don‟tperformthisasanaincaseofshoulderimpingement.
3. Donotperform thisasanaifyou havetendonitisinthewrists.
4. Individualswhosufferseriousspinalcolumnailmentssuchascervicalandlumberspondylitisshould
avoid the practise of this asana.

(IV) Hypertension
Itmeansincreasedbloodpressure.Ithasbecomeaworldwidehealthproblembecauseagreatnumberof
people are facing the problem of hypertension throughout the world. Though, it is a fact that
blood pressure increases with the advancement of age. In yesteryears, hypertension used to be
considered a middle-age problem but nowadays, youngsters also suffer from this problem due
to their faulty lifestyles.
1. Tadasana
Procedure: Stand up in attention position. Lift your arms upwards. Stretch your hands upwards.
Raise your heels, and come on your toes. Also pull up your body upwards. After some time breathe
out slowly and come to the previous position. Repeat the same exercise 10/15 times.
Benefits
1. Itishelpfulindevelopingphysicalandmental balance.
2. Itreducesobesity.
3. Itcures constipation.
4. Itcuresdigestiveproblems.
5. Itimprovesbodyposture.
6. Italleviatessciatica.
7. Itisanexcellentasanaforthosewhowanttoenhancetheirheight.
8. Itisbeneficialintreatinghypertension.
Contraindications
1. Ifyou havelowblood pressureyoushouldnotpractisethis asana.
2. Incaseofheadacheorinsomnia youshould avoidthepractiseofthis asana.
3. Individuals,whosufferfrombloodcirculationproblemssuchasfaultyvalves,shouldnotperformthis
asana.
2. ArdhaChakrasana
Procedure:Standstraightwithbothfeettogether.Holdyourhipswithyourhands.Bendbackwardwithout
bending your knees with slow inhalation. Remain in this pose for some time. Do it two to three times.
Benefits
1. Ithelpstomakeankles,thigh,shoulders,chest,spineandabdomen strong.
2. Itrelievesstressandtension.
3. Itimprovesdigestion.
4. Itcuresmenstrual disorders.
5. Itcurespaininlegs.
6. Itreducesfatinthewaistandthigh.
7. Ithelps toalleviateupperbackpain.
8. Itrelievesstressintheneckandshoulders.
Contraindications
1. Avoidthisasanaincaseofhip orspinal problems.
2. Avoidpractisingthis asanaifyouhavepepticulcerand hernia.
3. Avoidperformingthisasanaifyouhavemigraine,headache,lowblood
pressure, diarrhoea and insomnia.
4. Pregnantwomenshouldavoiddoingthis asana.

(V)BackPain

The pain which is felt in the back, usually originates from the bones, joint, muscles, nerves, etc. It
may be in the
cervical,thoracicorlumberregion.Itmaybespontaneousoncanbechronic.Itcanbeconstant,affectingoner
egion
orradiatetootherpartssuchasarms,hipsorlegs.Itmaygiveafeelingofburningsensation.Sometimesnumb
ness may be felt in the legs or arms. The affected persons are not able to do their work smoothly
and efficiently.
Back pain may result owing to bad personal health habits and personal risk factors such as
overweight, lack of physical activity or exercise, excessive smoking, lack of flexibility or undue stress
on back.
1. Ardhmatsyandrasana
Procedure:Theleftheeliskeptundertherightthighandrightlegiscrossedovertheleftthigh.Afterthatholdt
he
righttoewithlefthandandturnyourheadandbacktotherightside.Inthispositionmovethetrunksideways.
Then perform the same asana in the reverse position.

Benefits:
1. Itkeepsgallbladderandtheprostateglandhealthy.
2. Itenhancesthestretchabilityofbackmuscles.
3. Italleviatesdigestiveailments.
4. Itregulatesthesecretionofadrenalineandbileandthusisrecommen
ded in yogic management of diabetes.
5. It is also helpful in treating sinusitis, bronchitis, constipation,
menstrualdisorders, urinary tract disorders and cervical
spondylities.
Contraindications:
1. Women,whoaretwoorthreemonthspregnant should avoid practisingthis asana.
2. Theindividuals, who suffer from pepticulcer, herniaor hypothyroidism, should practise this
asanaonlyunder expert guidance.
3. Theindividualswhohavetheproblemofsciaticaorslippeddiscmaybenefitfromthisasanabuttheyn
eed to take great care while doing this asana.
2. Shalabhasana
Procedure:Inordertoperformshalbhasana,liedowninprostrateposition.Spreadthethighbackwards.Hold
your fists and extend arms. Keep your fists under the thigh and then raise your legs slowly as high
as you can. For
best results hold this position for two or three minutes and then lower your legs slowly. Repeat the
same action for three to five times.
Benefits
1. Italleviateslowerbackpain.
2. Ithelpsinremovingconstipation.
3. Itimprovesposture.
4. Itstimulatesabdominalorgans.
5. Ithelpsinrelievingstress.
6. Itprovidesrelieftopersonswhohavemildsciaticaandslipdis
c problem.
7. Itstrengthensthemuscles of thespine,buttocks andback ofthearmsand legs.
Contraindications
1. Peoplewithaweakspine shouldavoidthepracticeofthis asana.
2. Theindividualswithaweakheart,highbloodpressureandcoronaryproblemsshouldavoidpractisin
gthis asana.