Professional Documents
Culture Documents
Physical education
Class -XII
Max. Marks 30
01. Physical Fitness Test 6
Marks
02. Proficiency in Games and Sports (Skill of any one Game of choice)
7 Marks
03. Yogic Practices 7
Marks
04. Record File ** 5 Marks
05. Viva Voce (Health/ Games & Sports/ Yoga) 5
Marks
* Basketball, Football, Kabaddi, Kho-Kho, Volleyball, Handball, Hockey, Cricket,
Bocce &
Unified Basketball [CWSN (Children with Special Needs - Divyang)]
**Record File shall include:
Practical-1: Fitness tests administration for all items.
Practical-2: Procedure for Asanas, Benefits & Contraindication for any two Asanas
for each lifestyle disease.
Practical-3: Procedure for administering Senior Citizen Fitness Test for 5 elderly
family members.
Practical-4: Any one game of your choice out of the list above. Labelled diagram
of field & equipment (Rules, Terminologies & Skills).
Certificate
Acknowledgement to Teachers and Principal
AAHPER Test and introduction
Asanas
Football
Introduction/History of the game
Rules of the game
Skills of the game
CERTIFICATE
Signature of External:____________________
Signature of Internal:_____________________
Practical -1
AAHPER TEST –
This test was designed to help the teachers of physical education and other
recreation leaders in the field to find out the performance levels of their students,
compare them with national norms and inspire them towards the higher levels of
achievements. Test Contents : The test consists of the following six items :
This test consist 6 test batteries which are as follows-
Test battery Component to be checked
1. 12 Min Run or 600 yard Run Endurance level
2. Shuttle Run Leg strength, Agility and speed
3. Standing Broad Jump Leg strength, explosive ability
4. Pull ups or flexed arm hang Arm strength
5. 50 Mt. dash Speed
6. Sit ups (Crunches) Abdominal strength
Administration of Tests:
Equipment:
Description: Pupils take their positions at the standing start. The race starts with
command words: “Ready” and “Go”. As many as Six Pupils can participate at a
time.
Rules: Walking is permitted but the object is to cover the distance in shortest
possible time.
2. Shuttle Run-
Description: Two parallel lines are marked on the floor 30 feet apart. The width of
a regulation Volleyball Court serves as a suitable area. Place the blocks of wood
behind one of the lines.
The pupil starts from behind one of the lines. On the signal “Ready” or “Go” the
pupils runs to the blocks, picks one up runs back to the starting line and places the
block behind the line. He then runs back and picks up the second block which he
carries back across the Starting Line.
Description: Pupil stands with the feet several inches apart and the toes just
behind the take offline. Preparatory to jumping, the pupil swings the arms
backward and bends the knees. The jump is accomplished by simultaneously get
bending the knees and swinging forward the arms.
Rules:
(1) Allow three trials.
(2) Measure from the take off line to the feet or other parts of the body that touches
the floor nearest the take offline.
4. Pull Up
Description: The bar should be high enough so that the pupil can hang with his
arms and legs fully extended and feet free from the floor. He should use the
overhand grasp. After coming in hanging position, the pupil raises his body by his
arms until his claim can be placed over the bar. Then he lowers his body to a full
hang as in starting position. The exercises is repeated as many times as possible.
Rules
(i) Each Student will be allowed one trial.
(ii) The body must out swing during the execution of the movement.
(iii) The knees must not be raised and the kicking of legs is not permitted.
Scoring: Record the number of completed Pull-Ups.
Rules:
(1) The Stopwatch to started as soon as the Subject takes the hanging position.
(ii) Pupil’s head hits backward to keep Chin above the bar.
Scoring: The length of time the subject holds the hanging position will be recorded
in seconds. Sit-ups (flexed leg)
Description: The Pupil lies on his back with his knees bent, feet on the floor and
heels not more than 12 inches from the buttocks. The angle at the knees should be
less than go degrees. The Pupil puts his hands in the back of his neck with fingers
clasped and places his elbows squarely on the mat, floor and turf. His feet are held
by his partner to keep them in touch with surface. The Pupil heightens his
abdominal muscles and brings his head to knees. This action constitutes one sit up.
The number of correctly extended Sit-ups performed in 60 seconds shall be the
score.
Rules:
(b) Bring both elbows forward in starting to sit up without pushing off the floor
with an elbow.
(c) Return to starting position with elbows flat on the surface before sitting up
again.
1. Obesity
Obesity is that condition of the body in which the amount of fat increases to
extreme levels.
Vajrasana
Procedure
It is a meditative asana. Kneel down on the ground with your knees, ankle and toes
touching the ground. Your toes should be stretched backwards. Now place your
palms of both hands on the knees. The upper body should be straight. At this time,
the breathing should be deep, even and slow.
Benefits:
c) It enhances memory.
Contraindications
b) The individuals who have any spinal column problem should not perform
vajrasana.
Procedure
the left heel is kept under right thigh and the right leg is crossed over the left thigh.
After that hold the right toe with left hand and turn your head and back to the right
side. In this position move the trunk sideways. Then Perform the same sasna in the
reverse position.
Contraindications:
a. Women, who are two or three months pregnant, should avoid practicing this
b. The individuals who suffer from peptic ulcers, hernia, and hypothyroidism
should practice this asana under expert guidance.
c. The individuals who have the problem of sciatica or sleep disc may benefit from
asana but they need to take great care while doing this asana.
2. Diabetes
Diabetes is such a disorder that it causes sugar to build up in our blood stream
instead of being used by the cells in the body.
Procedure
lie down on you back on a plain surface. Keep your feet together and place your
arms beside your body. Take a deep breath. When you exhale bring your knees
towards your chest. At the same time press your thighs on your abdomen. Clasp
your hands around your legs. Hold the asana when you breathe normally. Every
time you inhale, ensure that you loosen the grip. Exhale and release the pose after
you rock and roll from side to side three times.
Benefits of Pawanmuktasana:
e) It helps in reducing the fats of the thighs, buttocks and abdominal area.
g) It also massages the intestines and organs of digestive system which helps in
releasing the gas and thus improves digestion.
h) Relieves constipation.
Procedure of Bhujangasana: In this asana the shape of the body remains like a
snake that is why it is called Bhujangasana. In order to perform this asana, lie
down on the belly on the ground. Keep your hands near the shoulders. Keep your
legs close together. Now straiten up your arms slowly, raise the chest. Your head
should turn backwards. Keep the position for sometime. Then get back to the
former position. For good results, perform this asana for 4 to 5 times.
Benefits of Bhujangasana:
a) It alleviates obesity.
Contraindications of Bhujangasana:
a) People suffering from hernia, back injuries, headaches, and recent abdominal
surgeries should not perform this asana.
3. Back Pain
The pain which is felt in the back usually originates from the bones, joints, muscles
and nerves etc is called back pain. It may be in the cervical, thoracic or lumbar
region.
Benefits of Tadasana:
b) It reduces obesity.
c) It cures constipation.
f) It alleviates sciatica.
Contraindication of Vajrasana:
b. The individuals who have any spinal column problem should not perform
vajrasana.
4. Asthma
Procedure of Matsyasana: For performing this asana, sit in padamasana. Then lie
down in supine position and make an arch behind. Hold youe toes with the fingers
of your hands. Stay for some time in this position.
Benefits:
a) It is helpful in curing back pain, knee pain and tonsillitis.
b) It also cures the defects of eyes.
c) Skin diseases can be cured, if we practice this asana regularly.
d) This asanais helpful for the treatment of diabetes.
e) It helps in relieving tension in the neck and shoulders.
f) It improves posture.
g) It is the best asana to get relief from asthma.
h) It provides relief from respiratory disorders by encouraging deep breathing.
Practical -3
The Rikli and Jones Senior Citizen Fitness Test for assessing the functional fitness
of older adults describes easy to understand and effective tests to measure aerobic
fitness, strength and flexibility using minimal and inexpensive equipment. The
Individual fitness test items involve common activities such as getting up from a
chair, walking, lifting, bending and stretching. Rikli and Jones prepared various
physical fitness tests for senior citizens in 2001. Senior citizens can’t do exhaustive
workouts however fitness is very important even in old age.
These tests are designed to access the functional fitness of older adults with the
help of simple activities like getting up from a chair, walking, bending and
stretching. These tests are safe, enjoyable and meet scientific standards of
reliability and validity. That is why easy tests prepared for different body parts are
given.
These are
1. Chair Stand Test for Lower Body Strength
The Chair Stand Test is similar to a squat test to measure leg strength. This test is
part of the senior fitness test protocol and is designed to test the functional fitness
of seniors.
Purpose This test assesses leg strength and endurance of senior citizens.
Equipment Required A straight or folding chair without arm rests (seat 17
inches/ 44 cm high) and stopwatch.
Purpose This test measures speed, agility and balance while moving.
Equipment Required Stopwatch, straight back or folding chair (seat 17
inches/44 heights) cone rriarker, measuring tape, area clear of obstacles.
Introduction
Basketball is a handball game usually played by two teams of five players. The
objective is to get the ball through a hoop mounted high on a backboard at each
end. It is a very popular sport worldwide, played with a round, orange ball that
bounces. Basketball players mainly use skills such as dribbling, shooting, running,
and jumping. The game is played between men's teams or between women's teams.
Basketball has been played in the Summer Olympic Games since 1936. The shot
clock rule started in 1954. The first basketball game took place in 1892, where the
court was half the size of what it is today.
History
Basketball is a very complex game, taking many hours of learning and practice of
the many skills involved. The ability to do these effectively along with having
some natural athletic ability will almost always ensure that you are very
competitive in each game.
5. PIVOT - Pivoting with the basketball alows you to change direction and look for
a pass or shot. Remember not to move your pivot foot.
Official
In a game of basketball, there are a number of officials who are not from either
team, who are there to help. Officials are important to the game, and help it run
efficiently. Here is a list of some of these people:
FOULS / VIOLATION
Terminologies-
Draft pick is an eligible player selected to play for one of thirty teams in the
NBA
Free throw is a basketball throw from the free-throw line from either
personal, technical, unsportsmanlike or disqualifying fouls. Each free-throw
made is worth one point. The amount of free-throws attempted are
determined by the following:
o missed field goal and a drawn foul will result in 2 free throws
o made field goal and a drawn foul will result in 1 free throw
o missed 3-point attempt and a drawn foul will result in 3 free throws
o made 3-point attempt and a drawn foul will result in 1 free throw
o Unsportsmanlike foul will result in 2 free throws and the same team's
possession. (In all North American rule sets, this foul is called a
"flagrant foul", with the same penalty.)
o Technical foul will result in 2 free throws and the same team's
possession. (In the NBA and WNBA, technical fouls result in 1 free
throw instead of 2.)
Field goal is any made shot in normal play. Field goals are worth 2 points,
unless the shooter was outside the three-point line, in which case it is worth
3 points.
Personal foul is any contact, committed by a player of the other team,
thought, by the umpires, to have caused a disadvantage.
Technical foul is a violation of certain basketball rules. They include:
o fighting or threatening to fight with another person
o entering the basketball court when it is not a substitution time
o a player being out of bounds (away from the court) to gain an
advantage
o having too many players play on the court
o refusing to sit on the bench
o returning to play when a player is disqualified (loses his privileges to
play)
o yelling and/or swearing at another player or an official
Rebound is the act of catching the basketball after a shot has been
attempted, but missed.
Steal is to take the ball away from a person who is dribbling, shooting or
passing without physically touching the person (committing a foul).
Turnover is when the team that controls the ball loses control and the other
team gains control.
Substitution is the act of replacing a player from the court to an another
player sitting on the bench.
Double dribble is when a player dribbles the ball and picks it up and then
dribbles it Again.
Carry is when a player physically turns the ball over with their hands whilst
dribbling it.
Travel is when a player in possession of the ball moves both feet without
dribbling the ball.
Shot clock is a clock designed to limit the time a team has to shoot a
basketball. The shot clock is different in different leagues, but it is usually
between 24 seconds. After time runs out, the ball is automatically given to
the opposing team.
Substitute (subs) is when a player on the bench swaps for a player on the
court. The player on the bench is allowed to play and the player sits on the
bench.
Jump ball happens at the start of every game. This is where the ball gets
thrown up from the centre circle and one person from each team jumps for it,
aiming to hit it to one of his team mates.
Alternating possession At the start of the game there is a jump ball.
Whichever team "wins" the jump ball gets the arrow pointed towards their
goal.
Clutch is a shot made at a difficult moment in the game, usually when the
shot clock is about to run out or the team, losing by 1 or 2 points, suddenly
wins the game, because of the clutch shot.
Backcourt violation is when a player crosses the half-court line and walks
backwards over the line while in possession of the ball, or passes to another
player who is behind the half-court line.
3-second violation is when a player stands in the restricted area for more
than 3 seconds. The defensive team that commits a 3-second violation will
receive a technical foul.
8- or 10-second violation is when the team with the ball fails to advance the
ball past the center line within the allowed time. The offensive team will
lose possession.
Arjun Awardees
S.No Year Name of the Player
.
1 1961 Sarbjeet singh
2 1967 Khushi ram
3 1968 Gurdial singh
4 1969 Hav. Hari dutt
5 1970 Gulam Abbas Muntassir
6 1971 Manmohan singh DYAN CHAND AWARDEES:
7 1973 S.K.Kataria 2002- Ram Kumar,
8 1974 A.K.Punj
9 1975 Hanuman singh
10 1977- T. Vijayraghavan
78
11 1979- Omprakash
80
12 1982 Ajmer singh
13 1991 Radheyshyam
14 1991 Ms. S. Sharma
15 1999 Sajjan singh cheema
16 2001 Parminder Singh
17 2003 Satya (Sports)
18 2014 Geetu Anna rahul ( Jose)
19 2017 Prashanti singh
2003- M. Kumar
Major tournaments –
International
Basketball World Cup
Olympic Games
European Championships
South American Champ.
Asian Championships
African Championships
Commonwealth Games
National
1. Federation Cup Basketball Championship
2. Youth National Basketball Championship
3. 3x3 National Basketball Championship
4. Master Prithvinath Memorial
5. Don Bosco Invitational Tournament
6. Ramu Memorial basketball Tournament
Volleyball
The first rules, written down by William G Morgan, called for a net 6 ft 6 in
(1.98 m) high, a 25 ft × 50 ft (7.6 m × 15.2 m) court, and any number of players. A
match was composed of nine innings with three serves for each team in each
inning, and no limit to the number of ball contacts for each team before sending the
ball to the opponents' court. In case of a serving error, a second try was allowed.
Hitting the ball into the net was considered a foul (with loss of the point or a side-
out)—except in the case of the first-try serve.
The International Volleyball Federation was founded in 1946, ten years before the
sport was recognised by the International Olympic Committee. Volleyball (indoor)
for men and women was added to the Olympic program in Tokyo 1964 with the
Soviet Union winning the men’s and Japan the women’s in front of the home
crowd. The first World Championships were held in 1949 for men and 1952 for
women. Volleyball took some of its characteristics from tennis and handball.
Beach volleyball gained Olympic status in Atlanta 1996. The United States team of
Charles “Karch” Kiraly and Kent Steffes won the men’s title. Kiraly was a member
of the gold medal-winning United States team in indoor volleyball in Los
Angeles1984 and Seoul 1988.
If any game fault occurs, the side at fault loses a point and right to service.
Followings are the game faults:
I. Incorrect service
II. Incorrect return
III. Holding the ball on hands of fingers.
IV. Touching the ball twice.
V. Touching the net while the play is on.
VI. Crossing the net.
VII. Getting into the net or having contact with the opponent
VIII. Attacking hit from the front zone.
Basic skills of Volleyball-
1. Passing
Passing is simply getting the ball to someone else on your team after it’s
been served or hit over the net by the opposing team. It’s commonly thought
of as the most important skill in all of volleyball, because your team can’t
return the ball without a solid volleyball pass. Forearm volleyball passes are
often used to direct the ball in a controlled manner to a teammate, but
overhead passing is another option.
2. Setting
The setter has the most important position on the team, and is often the team
leader for this reason. It’s their job to make it easy for a teammate to get the
ball over the volleyball net, preferably with a spike that the other team can’t
return. The setting motion gets the ball hanging in the air, ready to be spiked
by another teammate with force.
3. Spiking
A real crowd-pleaser, spiking is the act of slamming the ball in a downward
motion across the volleyball net to the other team’s side of the court. When
done well, spiking is very difficult to return, which is why it’s an essential
skill. A proper spike will help accumulate points quickly.
4. Digging
Digging is a defensive maneuver in volleyball that can save your team from
an offensive spike or attack. Your job is to keep the ball from hitting the
floor, and you do that by diving and passing the ball in a fluid motion.
Unlike a typical pass, you’ll probably be trying to recover the ball from a
steep downward trajectory. This is another great skill to have, but isn’t as
important as passing, setting, or spiking.
5. Serving
Our final fundamental skills is serving. How can you be a great volleyball
player without knowing how to serve? There are a variety of ways to serve,
but you’ll most often see the underhand or overhand serves.
6.Diving and rollings
7.Setting or Boosting
8.Smashing: In the ball is hit or stroked from a booster. It is known as
volleying o spiking also. I. Standing take off smash II. Running take
ofFsmash using both feet. III. Running take off smash using one foot
9. Blocking: When the attacker makes spike, the first line of the oppoinents
make blocks over the net and try to stop the spike and return it to the court of
the opponents. It can be right double or three man block.
I.One man block
II.Two men block
III.Three men block
Related Terminologies –
1. Ace: A serve that results directly in a point, usually when the ball hits
the floor untouched on the receiving team’s side of the court.
2. Attack Line: A line 3 meters/10 feet away from, and parallel to, the
net. Separates the front-row players from the back-row players. A
back-row player cannot legally attack the ball above the net unless he
takes off from behind this line.
3. Back row/court: Space from baseline (endline) to attack line. There
are 3 players whose court positions are in this area (positions 1, 6 & 5
on court)
4. Back Row Attack: When a back-row player takes off from behind
the attack line (10-foot/3-meter) line and attacks the ball. Various
terms A-B-C-D-PIPE-BIC
5. .Back set: Set delivered behind the setter.
6. Baseline: The back boundary of the court. Also called the end line
7. Cross-court attack: An attack directed diagonally from the point of
attack. Also called an angle hit.
8. Dink: A one-handed, soft hit into the opponent’s court using the
fingertips. Also called a tip.
9. Double block: Two players working in unison to intercept a ball at
the net
10.Five-One (5-1): An offensive system that uses five hitters and one
setter.
11.Libero: A player specialized in defensive skills. This player must
wear a contrasting jersey color from his or her teammates and cannot
block or attack the ball when it is entirely above net height. When the
ball is not in play, the libero can replace any back-row player without
prior notice to the officials..
Awardees
Arjuna Awardees
S.No
Year Name
.
1 1961 A. Palanisamy
21 2000 P. V. Ramana
Dronacharya Award
Olympic Games
Men's World Championship
Women's World Championship
Men's World Cup
Women's World Cup
World Grand Champions Cup
Men's Nations League
Women's Nations League
Men's Challenger Cup
Women's Challenger Cup
Men's Club World Championship
Women's Club World Championship
World League (Men): 1990–2017, annually
World Grand Prix (Women): 1993–2017, annually