Purpose

BMI is a reliable indicator of body fatness for most people. It is used to screen for weight categories
that may lead to health problems. This calculator provides BMI and the corresponding weight
category.

Purpose

The test is used to check the 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.

Purpose
The objective of the test is to measure the student’s speed and coordination of limb
movement.

Purpose:
To determines acceleration and speed

Purpose
To measure Cardiovascular Fitness/Cardiovascular Endurance

Purpose
In this test item a subject runs a distance of 600mts. The subject takes a standing start from
the start
line. Walking is permitted but the objective is to cover the distance in the shortest possible
time.

Purpose
The sit and reach test was first propounded by Wells and Dillon in 1952. This test is widely
used as
normal test of flexibility and specifically measures the flexibility of the lower back and
hamstring
muscles.

Purpose
The curl up test measures abdominal muscular strength and endurance and core stability.

Purpose
To measure upper body strength, endurance and trunk stability
 OBESITY

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.

Pavan Muktasana
Procedure:

Lie down on your 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 about three times.

Shalabhasana

Procedure: In order to perform shalbhasana, lie down in prostrate position. Spread the
thigh
backwards. 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.

KAPALABHATI
Kapalabhati is an important part of Shat karma (sometimes known as Shatkriya), the yogic
system of
body cleansing techniques. The word kapalabhatiis made up of two words: kapal meaning
“skull”
(here skull includes all the organs under the skull too) and bhati meaning “shining,
illuminating.” Due
to the process, the organs under the skull mainly the brain and the small brain are
influenced in a
positive manner. Hence the word is used in that way. It is intended mainly to the cleaning of
the cranial
sinuses but has many other effects, according to the Gherand Samhita and other sources
ANULOM VILOM
Procedure

1. Sit in any comfortable meditative asana.

2. Keep the head and spine straight and close your eyes.
3. Place right hand in jnana mudra and close the right nostril with the right thumb.
4. Inhale through the left nostril for 5 counts.
5. After 5 counts of breath release the pressure of thumb from the right nostril and close the
left
nostril with the ring finger and exhale through the right nostril for 10 counts, keeping the
respiration rate slow, deep and silent.
6. Then, inhale through the right nostril for 5 counts. E xhale. Practise 5 rounds or for 3 to 5
minutes, making sure that no sound is produced as the air passes through the nostrils.

Shavasana

Procedure: Lie down in supine position. Legs should be straight. Keep the arms away from
the body.
Leave all the limbs loose as well as relaxed. Generally, breathe in deeply. Close your eyes
and think
that your whole body is becoming loose. Feel a complete relaxation in your body; remain in
this
position for 10 to 12 times.

Vakrasana

Procedure: Sit down and stretch your legs straight. Fold the right leg and keep the right
leg’s heel
touching the left leg’s knee. Place your right hand behind your back and left arm over the
right knee;
hold your right ankle. Push your right knee as far as possible and while exhaling, twist your
trunk to
the right side. Take sufficient support of left arm. Now repeat the same procedure with the
left side.

Write Two Games -

1- Volleyball
2- Handball
 PRACTICAL SYLLABUS FOR CLASS XII, 2022-23

Max. Marks 30

1. Physical Fitness Test: SAI Khelo India test, Brockport Physical Fitness Test
(BPFT)*

6 Marks

2. Proficiency in Games and Sports (Skill of any one IOA recognised Sport/Game of
Choice)**

7 Marks

3. Yogic Practices** 7 Marks

4. Record File *** 5 Marks

5. Viva Voce (Health/ Games & Sports/ Yoga) 5 Marks

o * Test for CWSN (any 4 items out of 27 items but 1 item from each
component: Aerobic function, Body Composition, Muscular strength &
endurance, range of motion or flexibility)

o ** Basketball, Football, Kabaddi, Kho-Kho, Volleyball, Handball, Hockey,

Cricket.

o ** CWSN (Children With Special Needs – Divyang): Bocce/Boccia , Sitting

Volleyball, Wheel Chair Basketball, Unified Badminton, Unified Basketball,
Unified Football, Blind Cricket, Goal ball, Football, Wheel chair races and
throws, or any other sport/games of choice.

o ** Children With Special Needs may opt any one sport/game from the list
as alternative for Yogic Practices. However, the sport/game must be
different for skill of Game and alternate to yogic practices.

***Record File shall include:

 Practical - 1: Fitness tests administration.

Practical - 2: Procedure for Asanas, Benefits & Contraindication for any two
Asanas for each lifestyle disease.

Practical - 3: Anyone one IOA recognized Sport/Game of choice. Labelled

diagram of Field & Equipment. Also mention its Rules, Terminologies & Skills.

Note: The Brockport Physical Fitness Test (BPFT) is a test use for the people with disabilities.