PHYSICAL EDUCATION PRACTICAL RECORD

WRITING FOR CLASS XI

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Educate  Enrich  Enlighten

PART 1

TOPICS
PRACTICAL-1: AAHPER PHYSICAL FITNESS TEST

PRACTICAL-2: YOGA
RECORD WRITING INSTRUCTIONS

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 PHYSICAL EDUCATION
CLASS XI
RECORD WRITING AND LAB SESSION INSTRUCTIONS

All the students are supposed to wear sports jerseys & track suits during P.E Lab.
No casual dress will be allowed.

* Everybody should carry their observation manuals with them in every lab class.

* Yoga Mat is mandatory for every PE Lab class.

* Lab sessions will not be carried out for the students who are absent for a lab class with
out completing the session that they have missed.

* Lab records should be consequently complete along with the lab sessions each day.

* Without completing the record portions of previous lab, one will not be allowed to per
form the next lab.

* Records must be written in a blue ball point or dot pen. Ink pens or gel inks are not
allowed.

* All images & graphic illustrations should be done on left blank side of the record.

* Images given in the reference soft copy materials are just for reference, do not replicate
or copy the same materials.The same is applicable for experiment readings also.

* The record books should be covered & name labelled prior to all.
* The index should be completed along with the lab cycles.

* All the regular routine activities carried out during the lab cycles should be performed
daily on a regular basis in order to perform well in the final lab cycle.

* One should be prepared with their respective chosen sports, in order to perform that in
the final practical session.

* Students must carry Energy drinks erectrolite dissolved water & edibles to keep
themself active & energised during the whole span of lab session.

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RECORD WRITING WILL START HERE

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 01

AAHPER:
AMERICAN ALLIANCE FOR HEALTH PHYSICAL EDUCATION &
RECREATION

It is one of the oldest professional organisations in the USA. Its

motor fitness tests have been the major instruments for
measuring motor fitness in American schoolchildren for over
50 years.

The first version of this test was published in 1958 and then
revised in 1965 and after that many changes in the test battery
were made in 1975 in AAHPERD Youth Fitness Test. In this test,
the following items were included.
1. Pull-ups (for boys) and flexed-arm hang (for girls)
2. Flexed-leg sit-ups
3. Shuttle run
4. Standing long jump
5. 50-yard dash
6. 600-yard run-walk
7. Soft ball throw for distance

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In 1976, the final test manual was prepared. The following items
were finalised in this test battery.
1. Pull-ups (for boys) and flexed-arm hang (for girls)
2. Flexed-leg sit-ups
3. Shuttle run
4. Standing long jump
5. 50-yard dash
6. 600-yard run-walk

Administration of AAHPERD Youth Fitness Test

1. (a) Pull-ups (Boys): This test measures the total number of
repetitions done without taking rest on a horizontal bar. The
total number of pull-ups are noted. In this test, the chin must
reach above the bar while doing pull-ups.

2. (b) Flexed-arm Hang (Girls): This test is administered on an

adjustable horizontal bar. The height of the bar should be ad-
justed so that it is approximately equal to the standing height
of the student. The correct position of hands is shown in the
adjoining figure. With the help of two girls, the subject’s body
is lifted off the ground until her chin is positioned above the
bar. She is required to hold the bar in the same position for
maximum time. Her time is noted in seconds. She may be
allowed to undertake one trial.

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4. 2. Flexed-leg Sit-ups: The student lies on the back with legs in
flexed position i.e., in bent knee position. His/her hands should
be behind the neck. Elbows must touch the knees while doing
sit-ups. The total number of repetitions of sit-ups is noted in
one minute only.

3. Shuttle Run: Two blocks of wood 2 × 2 × 4 inches are used in

this test. Two parallel lines are marked on the ground 30 feet
apart. The two blocks are placed behind one of the lines. The
subject starts race behind the other line. On declaring start,
the subject runs to the blocks, picks one of them, runs back to
the starting line, places the box behind the line, then runs
back and picks up the second block, which he carries back to
the starting line. The time is noted down. Two trials may be
allowed.
The best time of the two trials is noted down for record.

4. Standing Long Jump: A take-off line is marked on the ground.

Subject stands just behind the take-off line with the feet several
inches apart. The subject swings the arms and bends the knees
to take a jump in the long jump pit. Three trials are given to the
subject. The distance is measured from the take-off line to the
heel or other part of the body that touches the ground nearest
to the take-off line.
All jumps are measured and the best one is recorded. The
measurement is noted in feet and inches.

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5. 50-yard Dash: The subject takes the starting position behind
the starting line. The starter commands, “Are you ready?”
and “Go”. The word ‘Go’ is accompanied by a downward sweep
of the starter’s arm as a signal to the timer. Two subjects can
run at the same time if there are two stopwatches. The score is
recorded in seconds to the nearest 10th of a second.

6. 600-yard Run-walk: The subject takes the position of

standing right behind the starting line. At the signal of
“Ready” and “Go” the subject starts running 600-yard
distance. During the course of running, he may walk. In this
test, many students can run at the same time. Time is recorded
in minutes and seconds.

This test faced a number of criticisms because it was related to

performance-related physical fitness test. Therefore, in 1988
AAHPERD introduced the ‘Physical Best Test’ in which the
following items were included.
1. 1½ mile walk/run
2. Skinfold measurements (body fat)
3. Sit-ups
4. Pull-ups (for boys) and flexed-arm hang (for girls)
5. Sit-and-reach test

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 MY AAHPER SCORES

Sr. No Test Name Benchmark My Score

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‘Physical Best Test’ includes fundamental methods of
e v a l u ating and improving the aerobic endurance, body
c o mp o s i t i o n , flexibility, muscular strength and
m u s c u l ar endurance of the children.

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 02

YOGA
Meaning of Yoga
Yoga is derived from a Sanskrit word ‘Yuj in verb form, which
means to unite or to join. Yor is its noun form and means ‘union’.
It is concerned with the union of the individual soul with the
Absolute or Divine soul. It is a science of development of
an individual’s consciousness.

Importance of Yoga

1. Physical Purity
2. Cure and Prevention from Diseases
3. Reduces Mental Tension
4. Healthy body
5. Provides Relaxation
6. Helps Maintain the Correct Posture of Body
7. Yoga Can Be Performed Easily
8. Spiritual Development

9. Increases Flexibility
10. Reduces Obesity
11. Improves Health
12. Enhances Moral and Ethical Values

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ELEMENTS OF YOGA
1. Yama – Moral Codes
2. Niyama – Rules and Regulations
3. Asana - Posture
4. Pranayama – Breathing Procedure
5. Pratyahara – Self Control
6. Dharana – Concentration of Mind
7. Dhyana - Focus
8. Samadhi – Union of Soul with Supreme Soul

Meaning of Asana

According to Patanjali asana means, sthiram sukham aasanam

1.¢., ‘that position which is comfortable and steady’. In Braha-
manopanishad, ‘To sit in a comfortable position or posture for
everlasting period ta called asana’, Asana is that state of body
in which it may be kept easily. As a matter of fact, the ability to
ait comfortably for an extended period of time in any position is
called asana. In Asanas, body is kept in various positions in such
a way, that the activities of organa and glands of body become
more efficient and finally improve the health of mind and body.

CLASSIFICATION OF ASANAS
1. Meditative Asanas
2. Relaxative Asanas
3. Cultural or Corrective Asanas

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1. Meditative Asanas: Padmasana, Sidhasana,Swastikasana,
Samasana, Veerasana, Gomukhasana, etc.

2. Relaxative Asana: Shashankasana, Sahavasana,

Makarasana, etc.

3. Cultural or Corrective Asanas: Sirasana, Sarvangasana,

Matsyasana, Halasana, Bhujangasana, Shalabhasana,
Dhanurasana, Chakrasana, Singhasana, Vajrasana, Pas-
chitmottasana, Mayurasana.

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 YOGA FOR CONCENTRATION
SUKHASANA
Sukhasana is a combination of two words: ‘Sukha’ and ‘asana’.
‘Sukha’ means ‘pleasure’ or ‘happiness’ and asana mean posture.
Procedure: Sit with legs straight in front of the body. Then bend
the right leg and place the foot under the left thigh. After that
bend the left leg and place the foot under the right thigh. Keep the
hands on the knees in such a way that the palms should rest on
the knees. Keep your head, neck and back straight. Close your eyes
and relax the whole body.

BENEFITS:
1. It is a good meditation posture.
2. It improves concentration,
3. Increases the glandular functioning,
4. Improves leg strength and flexibility.
5. Cures arthritis and knock-knees.
6. Calms the mind.
7. It improves posture.
8. It reduces stress and anxiety.
9. Facilitates mental and physical balance without causing
straight.

10. Strengthens the back.

Contraindications: The individuals who have knee injury should

not perform this asana for long duration.

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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 10 to 15 times.

BENEFITS:
1. It is helpful in developing physical and mental balance.
2. It reduces obesity.
3. It cures constipation.
4. It cures digestive problems.
5. It improves body posture.
6. It alleviates sciatica.
7. It is an excellent asana for those who wants to enhance
their height.
8. It is beneficial in treating hypertension.
9. Improves the concentration of mind.

CONTRAINDICATIONS

1. If you have low blood pressure you should not practise this
asana.
2. In case of headache or Insomnia you should avoid
practising this asana.
3. Individuals, who suffer from blood circulation problems
Such as faulty valves, should not perform this asana.

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PADMASANA
‘Padma’ means ‘lotus’ and ‘asana’ means ‘posture’. It means
sitting in a position without any movement. Procedure: First of
all, sit in a squat position. = J Place the right foot on the left thigh
so that the heel of the right foot may touch the hip bone of the
left thigh. Then, lift the left foot and in the same way keep it on
the right thigh. The backbone should be straight and erect, Place
your arms on the knees. After practising it for few days, it becomes
easy to perform this asana.

BENEFITS:
1. Padmasana increases the focus of mind and concentration.
2. It calms the brain.
3. It helps to relax the body.
4. It helps to stimulate the abdomen and spine.
5. This asana is the base for all asana and it straightens hip
and knees.

6. It helps in reducing blood pressure and muscular tension.

7. It helps in reducing abdominal fat.

CONTRAINDICATIONS:
Those individuals who suffer from sciatica or weak or injured
knees should not practise this asana. This asana should not be
practised until you have good flexibility of your knees.

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SHASHANKASANA (HARE POSE)
Procedure: Sit in Vajrasana. Place hands on the thighs. Keep the
upper body straight and relaxed while inhaling, raise both the
arms above the head. Keep them straight and shoulder width
apart. Exhale while bending the trunk forward from the hips,
keeping the arms and head straight and in line with the trunk.
Then, hands and forehead should rest on the floor in front of the
knees. Bend the arms slightly so that they are fully relaxed and
let the elbows rest on the floor. Retain breath for up to five sec-
onds in the final position. At the same time, inhale and slowly
raise the arms and trunk to the vertical position, Exhale while
lowering the arms to the knee. Practise these 3 to 6 times. Those
who want to calm anger may increase the duration of the final
position from 3 to 10 minutes.

BENEFITS
1. It helps to relieve fatigue and promotes concentration of
mind.
2. It helps in relieving anxiety and depression due to its
calming effect.
3. It improves blood supply to the head and therefore
nourishes eyes and all the brain functions.
4. It releases the pressure on the discs
5. It regulates the functioning of adrenal glands.
6. Regular practice relives constipation.
7. The spine gets a forward stretch and becomes flexible and
strong.

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 8. It stimulates the functioning of pituitary, pineal, thyroid
and parathyroid glands.
9. It reduces the excess fat in the abdominal region.
10. It also controls diabetes.
11.It increases the memory power.

CONTRAINDICATIONS:
Those individuals who are suffering from high blood pressure
or slipped disc should not perform this asana.

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