Practical Manual PE XII (Exercise 1,2 and 3)

Physical Education XII
1. SAI Khelo India Test

OVERVIEW
Fitness defines the ability to perform physical activity, and encompasses a wide range of
abilities. Each activity and sports requires a specific set of skills, and so being fit for an activity
or a sport does not necessarily make you fit for another.
Fitness is generally divided into specific fitness categories or components, and each can
be tested and trained individually.
BATTERY OF TESTS
AGE GROUP 5-8 YEARS CLASS 1 to 3
At Primary class 1-3, children should acquire Fundamental Movement Skills (FMS)
leaving the learning of specific physical activities to later stages. FMS provide the building
blocks for many physical activities, such as playing games, dance, and sport. Locomotor,
Manipulative & Body Management abilities are key to success in most sports and physical
activities. Abilities of children in class 1-3 which need to be measured and tracked are
1. Body Composition (BMI)
2. Coordination (Plate Tapping)
3. Balance (Flamingo Balance)
Which are important for controlling the body in various situations.
AGE GROUP: 9-18+ YEARS | CLASS 4 to 12
For Class 4 to 12, it is important for students to have an overall physical fitness. The
following Components are to be considered in Physical Health and Fitness Profile:
1. Body Composition (BMI)
2. Strength
a. Abdominal (Partial Curl-up)
b. Muscular Endurance (Push Ups for Boys, Modified Push Ups for Girls)
3. Flexibility (Sit and Reach Test)
4. Cardiovascular Endurance (600 Meter Run/Walk)
5. Speed (50 mt. Dash)
Velammal Vidyalaya Annexure

Practical Manual XII
1.1 Body Mass Index

What does it measure:
Body Composition refers primarily to the distribution of muscle and fat in the body. Body size
such as height, lengths and girths are also grouped under this component.
The test performed is Body Mass Index (BMI), which is calculated from body Weight (W) and
height (H). BMI = W / (H x H), where W = body weight in kilograms and H = height in meters.
The higher the score usually indicating higher levels of body fat.
Infrastructure/Equipment Required:
Flat, Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted on a wall
Measuring Height Accurately
Remove the participant‘s shoes, bulky clothing, and hair ornaments, and unbraid hair that
interferes with the measurement.
Take the height measurement on flooring that is not carpeted and against a flat surface
such as a wall with no molding.
Have the participant stand with feet flat, together, and back against the wall. Make sure
legs are straight, arms are at sides, and shoulders are level.
Make sure the participant is looking straight ahead and that the line of sight is parallel
with the floor.
Take the measurement while the participant stands with head,

shoulders, buttocks, and heels touching the flat surface (wall). (See
illustration.) Depending on the overall body shape of the participant,
all points may not touch the wall.
Use a flat headpiece to form a right angle with the wall and
lower the headpiece until it firmly touches the crown of the head.
Make sure the measurer's eyes are at the same level as the
headpiece. Lightly mark where the bottom of the headpiece meets the
wall. Then, use a metal tape to measure from the base on the floor to
the marked measurement on the wall to get the height measurement.
Accurately record the height to the nearest 0.1 centimeter.

Measuring Weight Accurately

Use a digital scale. Avoid using bathroom scales that are
springloaded. Place the scale on firm flooring (such as tile or
wood) rather than carpet.
Have the participant remove shoes and heavy clothing,

such as sweaters. Have the participant stand with both feet in the
center of the scale.
Record the weight to the nearest decimal fraction (for

example, 25.1 kilograms).
Scoring:
Height recorded in cm and mm.
Weight will be recorded in kilogram (kg) and grams (gms).
Record the weight to the nearest decimal fraction (for example, 25.1 kilograms).
Accurately record the height to the nearest 0.1 centimeter.
The formula for BMI is weight in kilograms divided by height in meters squared. Because height
is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in
meters.
Example: Weight = 68 kg, Height = 165 cm (1.65 m)

Calculation: 68 ÷ (1.65)2 = 24.98

1.2 Plate Tapping Test
Tests speed and coordination of limb

movement
Infrastructure/Equipment
Required:
 Table (adjustable
height),
 2 yellow discs (20cm
diameter),
 Rectangle (30 x 20
cm),
 Stopwatch
How to Perform:
If possible, the table height should be adjusted so that the subject is standing comfortably
in front of the discs. The two yellow discs are placed with their centers 60 cm apart on the table.
The rectangle is placed equidistant between both discs.
The non-preferred hand is placed on the rectangle. The subject moves the preferred hand
back and forth between the discs over the hand in the middle as quickly as possible.
This action is repeated for 25 full cycles (50 taps).
Administrative Suggestion:
Participants should be encouraged to stand in a balanced posture, feet apart to shoulder

width. Results are usually better if the participant can maintain constant pace during most of the
run.
Scoring:
The time taken to complete 25 cycles is recorded

1.3 Flamingo Balance Test

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.
Non Slippery even surface, Stopwatch, can be done on just standing on beam
How to Perform:
Stand on the beam. Keep balance by holding the instructor's hand (if required to start).
Infrastructure/Equipment Required: Non Slippery
even surface, Stopwatch, can be done on just
standing on beam.
While balancing on the preferred leg, the

free leg is flexed at the knee and the foot of this
leg held close to the buttocks.
Start the watch as the instructor lets go of

the participant/subject.
Pause the stopwatch each time the subject

loses balance (either by falling off the beam or
letting goes of the foot being held).
Resume over, again timing until they lose

balance. Count the number of falls in 60 seconds
of balancing.
If there are more than 15 falls in the first

30 seconds, the test is terminated.
Scoring:
The total number of falls or loss of balance

in 60 seconds of balancing is recorded.

1.4 Partial Curl Up (30 seconds)

The curl up test measures abdominal muscular strength and endurance of the abdominals
and hip Flexors, important in back support and core stability.
Flat clean cushioned surface with two parallel strips (6 inches apart), Stopwatch, Recording
sheets, Pen
How to Perform:
The subject lies on a cushioned, flat, clean surface with knees flexed, usually at 90
degrees, with hands straight on the sides (palms facing downwards) closer to the ground, parallel
to the body.
The subject raises the trunk in a smooth motion, keeping the arms in position, curling up
the desired amount (at least 6 inches above/along the ground towards the parallel strip).
The trunk is lowered back to the floor so that the shoulder blades or upper back touch the
floor.
Participants should be encouraged to keep normal breathing rate. Results are usually better if the
participant can maintain constant pace during the activity.
Scoring:
Record the maximum number of Curl ups in a certain time period 30 seconds
1.5 Push Ups (Boys)/Modified Push Ups (Girls)
Upper body strength endurance, and trunk stability.
Flat clean cushioned surface/Gym mat
How to Perform:
A standard push up begins with the hands and toes touching the floor, the body and legs in a
straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles
to the body.
Keeping the back and knees straight, the subject lowers the body to a predetermined point, to
touch some other object, or until there is a 90-degree angle at the elbows, then returns back to the
starting position with the arms extended.
This action is repeated, and test continues until exhaustion, or until they can do no more in
rhythm or have reached the target number of push-ups.
For Girls: push-up technique is with the knees resting on the ground.

1.6 Sit and Reach Test

Common measure of flexibility, and specifically measures the flexibility of the lower
back and hamstring muscles. This test is important as because tightness in this area is implicated
in lumbar lordosis, forward pelvic tilt and lower back pain
Sit and Reach box with the following dimensions: 12" x 12" (sides) 12" x 10" (front and back)
12" x 21" (top) Inscribe the top panel with centimeter/mm gradations. It is crucial that the
vertical plane against which the subject's feet will be placed is exactly at the 23 cm mark. Flat
clean cushioned surface/Gym Mats
How to Perform:
This test involves sitting on the floor with legs stretched out straight ahead. Shoes should
be removed. The soles of the feet are placed flat against the Sit and Reach box. Both knees
should be locked and pressed flat to the floor - the tester may assist by holding them down.
With the palms facing downwards, and the hands on top of each other, the subject
reaches forward along the measuring line as far as possible.
Ensure that the hands remain at the same level, not one reaching further forward than the
other. After some practice reaches, the subject reaches out and holds that position for at one-two
seconds while the distance is recorded. Make sure there are no jerky movements.
Proper warm-up and static stretching of the lower back and posterior thighs is very
important for this test. A partner placing his/her hands lightly across knees can prevent the
flexing of knees. Keep the hands over each other (fish pose). Besides in order to prevent the test
apparatus from sliding away from the participants during the test, it should be placed against a
wall or a similar immovable object.
The test trial is repeated if:
(i) The hands reach out unevenly or

(ii) (ii) The knees are flexed at the time of doing the test.
Scoring:
The score is recorded (difference between initial position and final position), in cm and mm, as
the distance reached by the hand.
1.7 600 Mtr Run/Walk

What does it measure
Cardiovascular Fitness/Cardiovascular Endurance
Stopwatch, whistle, marker cone, lime powder, measuring tape, 200 or 400 mts with 1.22 mt
(minimum 1 mt) width preferably on a flat and even playground with a marking of starting and
finish line.
How to Perform:
Participants are instructed to run 600 mts. in the fastest possible pace.
The participants begin on signal, ―ready, start‖ as they cross the finish line elapsed time should
be announced to the participants.
Walking is permitted but the objective is to cover the distance in the shortest possible time.

Participants should be encouraged to practice running with emphasis placed on the concept of
pace. Results are usually better if the participant can maintain constant pace during most of the
run and perhaps using a strong closing effort.
Scoring:
Time taken for completion (Run or Walk) in min, sec, mm
1.8 50 Mtr Dash (Standing Start)

Determines acceleration and speed
Measuring tape or marked track,
Stopwatch,
Cone markers,
Flat and clear surface of at least 60 meters.
How to Perform:
A thorough warm up should be given, including some practice starts and accelerations.
Start from a stationary position, with one foot in front of the other. The front foot must be
on or behind the starting line. This starting position should be static (dead start).
The tester should provide hints for maximizing speed (such as keeping low, driving hard
with the arms and legs) and encouraged to continue running hard through the finish line.
Scoring:
Time taken for completion

2. YOGA AND LIFESTYLE
YOGA
The word 'yoga' is derived from Sanskrit word ‗yuj‘ which means 'to join'. Patanjali has
described the word yuj as to 'stabilise the mind for the union of soul (atma) and God (parmatma)"
2.1 Obesity
Obesity is referred to a medical condition in which excess body fat is accumulated to the extent
that it has a negative effect on health. Generally, people are considered obese when their Body
Mass Index (BMI) is more than 30. Body Mass Index is obtained by dividing a person's weight
by the square of the person's height.
Causes
 Excess consumption of fats, sugar and calorie-rich foods.
 Improper functioning of certain glands such as endocrine gland system.
 Lack of exercises, less physical activities and sedentry lifestyle.
2.1.1 Halasana (Plow Pose)

Procedure
 Lie on the yoga mat or carpet and join the legs together.
 Raise your legs to make an angle of 90 degrees.
 Thrust the palms, raise the waist and legs, bending forwards curving the back and resting the
legs on the floor above head.
 Try to place the big toe on the floor and keep the legs straight.
 Balance the whole weight on the shoulder blade, shift both the hands over the head, join the
fingers and hold the head with it and relax the elbows on the floor.
 Try to remain in the position till the count of 100.
 Then release the fingers above the head, pressing the palms on the floor taking back thumb
toe gently bring the body and legs to the floor.
Benefits
 Practicing this asana regularly can avoid disease like diabetes, obesity, constipation, stomach
disorder, blood pressure and menstrual disorders.
 It makes your backbone elastic and flexible.

 It helps to reduce both belly and body fat.

 It improves memory power.
Contraindications
 It should be avoided by those having neck pain, spondylosis, and high blood pressure should
not practice this yoga pose.
 It should be avoided by pregnant women.
 Relax in corpse pose and practice for 2 more rounds.
2.1.2 Tadasana (Mountain Pose)

Procedure
1. This is done in standing position.
2. Stand straight and join the feet together.
3. Toes must touch each other and heels may be slightly apart.
4. With deep inhalation, raise up both the arms and then interlock the fingers.
5. Stretch your shoulders and chest upward.
6. Hold for 4 to 8 breaths.
7. Exhale and drop the shoulders down.
Benefits
It improves body posture and reduces flat feet problem.
Knees, thighs and ankles become stronger.
Buttocks and abdomen get toned.
It helps to alleviate sciatica.
It also makes spine more agile.
It helps in increasing height and improves balance.
It regulates digestive, nervous and respiratory systems.
Contraindications
• Avoid during headaches or insomnia.
• Avoid during low blood pressure.
2.2 DIABETES
Diabetes is a disease in which the pancreas fail to produce insulin or is unable to use the
insulin produced in an effective manner.

Insulin is a hormone produced by the pancreas that helps glucose, present in the blood, to enter
the cells in our body and provide energy. Insufficient secretion of insulin by pancreas results in
excess glucose (sugar level) in the blood stream.
This causes diabetes and damages the organs.
It is of three types viz. Type I, Type II and Gestational diabetes. In Type I diabetes, the
body is unable to produce insulin and in Type II diabetes, body produces insulin, but unable to
use if effectively, Gestational diabetes is caused by insulin blocking hormones that are produced
during pregnancy.
It can lead to renal failure, loss of vision, amputation of limbs and cardiovascular
diseases.
Causes
 Overweight, obesity and lack of physical activities.
 Genes and family history or hereditary factors.
 Gestational diabetes occur when the pancreas can't make enough insulin.
 Type I diabetes occurs when your immune system attacks and destroys the insulin.
 Type II diabetes is caused by several factors, including lifestyle factors and genes.
2.2.1 Katichakrasana
Procedure
• Stand up straight with your feet together.
• Keep your spine erect keep the shoulders straight.
• Keep your legs apart from each other equivalent to the shoulders.
• Stretch your hands to the front, palms facing each other.
• Your hands should be in line with the shoulders.
• First inhale and then while exhaling twist from the waist to the right and look back over the
right.
• Keep your breath out and stay in this position as long as possible.
• Inhale and slowly come back to the center.
• Exhale and twist from the waist to the left and look back over the left.
• Keep your breath out.
• Stay in this final posture as long as possible.
• Come back to the center and relax.

• In the twisted position if you want to stay for longer then you need slowly keep on breathing.
• This is the complete cycle of this posture.
• Practice can be repeated 10 to 20 times or even more than that as per the convenience.
Benefits
 It helps to remove lethargy.
 It improves the flexibility of the spine and waist.
 It strengthens the spine and waist.
 It is good for relieving constipation.
 It opens up the neck and shoulders.
 It provides a stretch in different muscles of arm, abdomen and legs.
 It helps to relieve back pain.
Contraindications
 Katichakrasana should not be practised by those who have recently undergone any abdomen
or spinal surgery.
 It should be avoided by persons suffering from hernia, slip disc or any abdominal
inflammation.
 It should be avoided during pregnancy.

2.2.2 Matsyasana (Fish Pose)

Procedure
 This asana is done in lying pose.
 Lift your hips and tuck your hands slightly beneath your buttocks, palms facing down. Draw
your forearms and elbows in towards your body.
 With inhale, bend your elbows and press firmly on your forearms and elbows to lift your
head and upper body away from the floor.
 Firm your shoulder blades into your back and lift your chest higher towards the ceiling,
elongate your spine.
 Bring the crown of your head down on the floor, placing a minimal amount of weight on
your head.
 Remain here with your knees bent, or, if it feels uncomfortable, extend both legs straight
down on the mat in front of you with your muscles strongly engaged.
 Stay in the pose anywhere from 5 to 10 deep breaths.
Benefits
 It stretches the neck muscles and shoulders.
 This pose provides relief from respiratory disorders by encouraging deep breathing, as this
pose increases lung capacity to a great extent.
 There is an increased supply of blood to the cervical and thoracic regions of the back that
helps tone the parathyroid, pituitary and pineal glands."
 This pose helps to regulate emotions and stress.
 The practice of Matsyasana brings down the tension and the stiffness at the neck and the
shoulders.
Contraindications
 Individuals suffering from high or low blood pressure should avoid this posture.
 Women who are pregnant should not attempt this
 yoga pose.
 Injury in neck or any part of the lower back or middle back can make it difficult to practice
this fish pose and hence should be avoided.

2.3 ASTHMA
Asthma is a condition in which a person's airways in the lungs become narrow. Due to
narrowness, air flow is obstructed. It creates breathing problem in a person.
It is a long-term inflammatory disease. In this disease, the airways also swell up and
produce extra mucus, which enhances breathing problem.
The coughing usually occurs at night or early in the morning. It is more complex from
other diseases, as it cannot be cured or treated but its symptoms can be controlled.
Causes
 Allergy from airborne substances like pollen grains, dust mites, spores etc.
 Air pollutants and irritants like smoke suspended in the air.
 Respiratory infections like common cold.
 It can also occur due to genetic factors.
2.3.1 Surya Bhedana Pranayama

 Sit comfortably in Padmasana or Siddhasana. • Keep your head and spine erect with eye
closed.
 Shut your left nostril with your ring finger and little finger.
 Now breathe in (inhale) slowly and deeply through your right nadi.
 After that, shut your right nadi with the thumb of your right hand.
 Then exhale through your left nostril, along with keeping your right nostril closed.
 This is one cycle is completed.Repeat this process around 5 - 10 times.
Benefits
 It activates the body functions.
 It is very helpful for increasing the digestive fire.
 It cures all diseases that are caused by the insufficiency of oxygen in the blood.
 It destroys intestinal worms. • It is the best breathing exercise for cold and cough, or other
respiratory problems.
 It is a best and simple method in low blood pressure.

Contraindications
Surya Bhedana Pranayama should not to be practiced in case of blocked nostril,
hypertension, heart problem, hyperthyroid, anxiety, anger, epilepsy, peptic ulcer or when
suffering from external heat boils, fever or constipation.
2.3.2 Urdhva Hastasana

Procedure
 Stand in a Tadasana (Mountain pose). Then, gently raise your hand upward.
 Bring the arms parallel to one another and then without bending the shoulders, bring your
arms together over your head.
 Expand the elbows completely and reach upwards. Then slightly slant your head backwards
and look at the thumbs.
 Shoulder blades must be pressed firmly on your back.
 Bring your buttock inward by compressing them. Keep your feet together and press your heel
firmly against the ground.
Benefits
o It stretches the complete body and provides a good massage to the arms, spine, upper and
lower back, ankles, hands, shoulders, calf muscles and thighs.
o It enhances the functioning of digestive system and increases the capacity of the lungs.
o This asana helps in improving the blood circulation of the body.
o It helps in enhancing the body postures.
o It helps in alleviating nervousness and sadness along with providing a sense of achievement.
o It helps in tightening the abdomen and helps in easing sciatica.
Contraindications
• Avoid in case of shoulder or neck injuries.
• Avoid if experiencing dizziness while staring upwards and in case of any other medical
concerns.

2.4 HYPERTENSION
Hypertension is also known as high blood pressure. In hypertension, the blood pressure
of body goes beyond 140/90 mm/Hg. The normal body pressure of an adult person is considered
as 120/80 mm/Hg.
The situation of hypertension arises when heart pumps more blood than normal situation
and arteries become narrower.
Earlier, it was considered as a middle-age problem but now-a-days, youngsters also suffer from
this problem due to their faulty lifestyle. Hypertension is a primary risk factor for cardiovascular
disease, including stroke, heart attack, heart failure and aneurysm.
Causes
• Sedentary lifestyle (little or no physical activity) is one of most important reasons behind
hypertension.
• Consumption of fatty foods, salt rich diets, alcohol and tobacco.
• Kidney diseases may also increase hypertension.
Symptoms
 Severe headaches.
 Nose bleeds frequently.
 Shortness of breath and severe anxiety.
 Spells of frequent anger and irritation.
2.4.1 Ardha Halasana

Procedure
 Lie down in Shavasana (supine position).
 Join the both legs and keep your hand with the thighs.
 Slowly breathe in and raise the leg perpendicular to the ground keeping the knee straight.
 Hold in the breathe and stay in this position as long as possible.
 Breathe out and bring back your legs.
 Come back to the normal position and relax for a while.
 Repeat the same for 3 to 5 times.
⚫ The above mentioned technique can also be performed only with a single one after the
other.
Benefits

• It improves digestion and appetite.

• It improve blood circulation.
• It strengthens the thigh muscles and calf muscles.
• It is helpful to reduce abdomen fat and lose weight.
• It stimulates the abdominal organs.
Contraindications
It should be avoided by people suffering from any cardiac problem, back pain, high blood
pressure.
2.4.2 Shavasana (Corpse Pose)

Procedure
This is done in lying position.
Lie flat on the back, like in sleeping pose and separate the legs.
Keep the arms at side and palms facing up and relax.
Close the eyes and breathe deeply and slowly through the nostrils.
Start concentrating from the head to feet. Feel relaxation in each part of the body.
On each inhaling and exhaling (breathing), body should be relaxed.
Stay in this pose for 10 to 15 minutes.
Benefits
It relaxes the whole body.
It releases stress, fatigue, depression and tension.

It improves concentration and cures insomnia.
It helps to calm the mind and improves mental health. • It regulates blood circulation.
It gives new vigour to both mind and body simultaneously.
Contraindication
Usually, there is no contraindication of this asana, except where the doctor has advised
not to lie on back.

3. GAME OF CHOICE
(Select Any One Game Badminton or Basketball or Football or Volleyball)
BADMINTON
Introduction
Games and sports in some form or the other have been a part of human life either for survival or
for pleasure. Gradually human beings started organizing events including games and sports as
community events. Consequently, the need was felt to acquire specific skills and advancement in
many sports. Each sport has its specific skills which need to be developed for playing correctly.
In this chapter we are going to discuss how some individual sports have evolved and how to
develop proficiency in playing these sports. Rules and regulations of these sports are revised
from time to time by their federations.
Badminton
Badminton is a game which is played by men, women (Singles/Doubles) and both men and
women (Mixed Doubles) together. It can be played by persons of all ages. The first set of rules
was formulated in Pune, in India in 1901. These rules were gradually adopted by other nations.
Due to this reason, it is believed that badminton originated in India. However, the game became
an international sport after the first All England Championship. In 1934, the International
Badminton Federation (IBF) was formed and the rules of the game were standardized. World
Badminton Federation (WBF) regulates the game. Badminton Association of India came into
existence in 1934 and various State Badminton Associations are affiliated to it.
Types of Events
 Singles (boys, girls),

 Doubles (boys, girls),
 Mixed Doubles (Combination of a boy and a girl)
Facilities and Equipment
 For playing badminton, a racket, net and shuttle cock are required.
 Court measurements: The length and width of the doubles court shall be of 13.40m × 6.10m.
The height of the net is 1.55m at the sides and 1.52m at the center.
How to Play Badminton
 In singles, there is one player on each side and in doubles; there are two players on each side.
 The game begins with a toss and winner of the toss has the choice either to serve or to
receive to serve or opt any side of the court to start the game.
 Each player has to serve from alternate sides of the court and winner of each rally will get
one point.
 A standard game consists of 21 points with a two point difference.
 The side winning a game, serves first in the next game.
 Server and receiver stand in diagonally opposite service courts and the shuttle must be hit
below the waist.
 The shaft of the racket must be pointing in the downward direction with both feet in contact
with the surface of the court until service is delivered.
 A ‗let‘ is called when a rally is stopped without any point.
 A let may be given, if:
 there is an accidental interference during play,
 the shuttle gets caught in the net after passing over the net (except during service).
 the server serves before the receiver is ready.
 umpire is unable to make a decision.
 both sides commit a service court error.
 any other situation as deemed fit.

 A player will lose the rally if service is not correct or server misses the service or shuttle
lands outside the prescribed area, shuttle passes through the net, shuttle does not cross the
net, shuttle touches the walls/ceiling or shuttle hits twice on the player‘s racket and any part
of her/his body touches the net.
 Three types of cards are used in Badminton, i.e. yellow card for first warning due to
misconduct, red card for those who have been previously warned and black card for
disqualifying a player for persistent misbehavior, this shall render a player disqualified for
the entire tournament
Fundamental Skills of Badminton
The Forehand Grip
The grip is very important for a player. The racket is held with a shake hand grip. The 'v'
between the thumb and fore fingers runs down the middle of the side of the handle.
Backhand Grip
In this, the player holds the racquet in the forehand grip. She/he then relaxes the grip and moves
her/his hand over the top edge of the handle until the thumb lies flat along the back edge. The
strength is directly behind the backhand face of the racket.
Footwork
Footwork is an essential skill for Badminton. Being agile and flexible, enables a badminton
player move all over the court efficiently in accordance with a Forehand, Backhand, Drop, Drive
shot etc.
Strokes
Forehand stroke - The stroke which is hit from the right side of the body by the right handed
player.
Backhand stroke - The stroke which is hit from the left side of a right handed player.
Smash - The player will jump upwards, sideways and backwards and the shuttle is hit (smashed)
quickly and forcefully downwards.
Drop - This shot is slow and is hit gently but firmly and after clearing the net the shuttle falls
close to the net.
Drives - These are shots hit flat into the side zones with impact of the racquet hand.
Toss and clear - The shuttle is hit high and deep towards the baseline of the opponent.
The Service
The service is one of the most important strokes. There are two basic badminton serves:
 Long/High service
 Short/Low service
 The player should be centrally located on the court standing halfway between the net and
the backline and near the centre service line.
 keep the body sideways to the receiver‘s service court.
 using forehand grip the server takes the service position with both hands between the
chest and shoulder.
 drop the shuttle and hitting hand is brought down and forward, forearm rotates upward at
the point of contact.
Scoring
If a serve lands in the court of the opponent without volleyed back or the opponent returns a
volley outside the play area, the server scores a point. In case of boys, it is best of five games of
21 points with two points lead, e.g. 21-19, 19-21, 22-20 and 21-17 and in case of girls, best of
three games with same lead of two points.

BASKETBALL
Basketball is a fast, free-flowing, high-scoring team game. The players shoot a ball
through a basket to score points while following a set of rules. Usually, two teams consist of five
players on each team. They play on a marked rectangular court with a basket fixed on each end.
Basketball is one of the world‘s most popular games. The rules allow all players to move freely
around the court and occupy any position. All players have an equal opportunity to score a
Basket. To play basketball, students should learn and practice the basic skills of dribbling,
passing, receiving and shooting.
History
The game of basketball originated at the Springfield College of Physical Education,

Massachusetts, USA in 1891, invented by Dr. James Naismith. In 1894, Naismith fixed the first
13 rules which still form the basis of modern basketball. In India, the Young Men‘s Christian
Association (YMCA) at Kolkata introduced basketball for the first time. Later the YMCA
established at Madras in 1920 played an important role in the development of this game. Today
basketball is one of the most favorite games in many schools and colleges. The game is played
by both men and women of all ages and ability. In order to promote Basketball at National and
International levels the Basketball Federation of India was set up in 1950. The first National
Basketball tournament was held in Delhi in 1934 and thereafter it was organised every two years
until 1951. After that it started being organised annually
Basketball court measurements

Basketball is played on a rectangular court, which should be an indoor wooden court or an

outdoor concrete court having two side lines and two end lines. The dimensions of basketball
court are 28 x15 meters. The court is divided into two sections, called half-courts, by the mid-
court line, which is where the game starts with a jump ball. A jump ball is when a referee throws
the ball up at center circle to determine which team gets possession. Two players from opposing
teams jump up to tap the ball out of the circle in order to gain control over the ball take the game
forward. The basketball posts are located at the opposite ends of the court.
Rules
The duration of the game of each quarter is ten minutes with 2 minutes rest between 1st and
2nd quarter and 3rd and 4th quarter, also 15 minutes rest between 2nd and 3rd quarter. Extra
time period is of about 5 minutes. Teams exchange the side after half time. The clock is
stopped while the play is not active. Therefore, it takes longer time to complete the game
than the allotted time.
A team must consist of twelve (12) members. But only five players from each team may be
on the court at one time. Substitutions are unlimited but can only be done when the play is
stopped.
The team with the ball, attempting to score in their basket is ‗on offense‘, the team that
prevents opposite team from scoring is ‗on defence‘. The ball is moved in two ways: either
dribbling or by passing to teammates. If the ball goes out of the court, the ball possession is
given to the opposite team.
For both men‘s and women‘s teams, a standard uniform consists of a pair of shorts and a
jersey with a clearly visible bib number, printed on both the front and back. Players should
wear appropriate shoes that provide extra ankle support.
The game is controlled by the officials consisting of the three (3) referees, out of which one
(1) is the overall incharge and the other four (4) table officials are responsible for keeping
other records of each teams scoring, timekeeping, individual and team fouls, player
substitutions, alternating possession arrow, and stop–and-go-clock, etc.
The essential equipment in basketball game is the ball, clocks, score sheets, scoreboard(s),
alternating possession arrows and other required equipments.
An attempt to unfairly disadvantage an opponent through physical contact is illegal and
called a foul. Players who are fouled either get ball possession or are awarded one or two free
throws and one point is awarded for successfully converting a free throw, which is attempted
from a line 15 feet (4.6 m) from the basket. Each player is allowed 5 personal fouls before
they are disqualified from the game. At this point they no longer remain a part of the game.
Two points are awarded when a basket is scored during the game but three points are
awarded when a basket is scored from outside the 6.25 mtrs line.

Fundamental skills
We are well aware that, to play any game one has to learn some skills. Similarly to play
basketball game a player should learn the following fundamental skills.
Dribbling
It is important to penetrate to score a

basket, move the ball across the court,
get away from the defenders, and find a
good passing lane. There are different
types of dribbling
 basic dribble
 low dribbling
 high dribble
 behind the back
 crossover dribble
 change-of-pace
 between the legs dribble
Passing
A good offensive attack requires accurate passing from players. It helps find an open man, to
find a good shooter or to get away from a defender. There are several types of passes used in
basketball, either one hand or both hand
pass
 Overhead
 Chest
 Push
 Baseball
 Off-the-dribble
 Bounce
 Shoulder
 Hook
Shooting
The objective of the game is to win

by scoring maximum points.
Therefore, improving the team‘s
shooting is important to win a
game. Shooting with either one
hand or both hands is done in the
following ways
 Jump shot
 Dunk shot
 Free throw
 Layup
 Three-point shot
 Hook shot
Defence
The game of basketball allows a variety of defences to be deployed in an effort to disrupt and
combat offensive plays. Here are examples of the three basic categories of team defences. In
addition, each category comprises of an assortment of different variations
Man to man defence: Man-to-

man defences match up the
defenders against specific
offensive players. Defenders are
usually assigned to be matched
up with offensive players by size
and ability.
Zone Defence: In Zone defence,

defenders are assigned to guard
specific areas on the court.
Zones are named or designated
by their player alignments.
Combined Defence: A third type

of defence that can be deployed
is the combination defence. With
combination defences, some of the players are assigned to play man-to-man while the rest of the
defenders play zone. Combination defences are usually deployed in an effort to stop or neutralise
great individual offensive players.

FOOTBALL
Football has been a very popular game all over the world since ages. Also commonly
known as soccer, it is a game that involves kicking a ball with the foot to score a point. It is
played between two teams with a spherical ball on a rectangular field of grass or green artificial
turf. There is a goal post at each end of the rectangular field and errected at the middle of base
line. Points are scored by moving the ball to an opposing team‘s end of the field and putting it
between two goal posts. Players are required to move the ball by kicking, dribbling, carrying,
and passing. The team that scores more points than the other by the end of the match wins the
game.
History
According to FIFA (Federation International de Football Association), the ―very earliest

form of the game was played in china during the second and third centuries. The game was later
developed in England and the rules of football were formulated in India, football began its
journey when the British rulers brought it with them and in no time it became popular in the
masses. The first recorded game here took place between the ‗Calcutta Club of Civilians‘ and the
‗Gentlemen of Barrackpore‘ in 1854. The first ever football club in India, the ‗Calcutta Football
Club‘ was founded in 1872. The first football association, ―the Indian Football Association‖
(IFA) was established in Calcutta in 1893, though there was no Indian on its board till 1930s. It
was later, replaced by All India Football Federation (AIFF). The Durand Cup Tournament is the
oldest in India and the one of the oldest in the world, was started in Shimla in 1888. The decade
of 1951 to 1962 is known as the golden era in the history of Indian football, as the country put up
commendable performances in a number of international competitions. India won gold medals in
1951 and 1962 Asian Games, held at New Delhi and Jakarta.
Field measurements
As per international standard, the length of the rectangular football field (pitch) is in the
range of 100 to 110 m (110 to 120 yards) and the width is in the range of 65 to 75 m (70 to 80
yards). There are also goal posts at the back of each football zone. One way to score is to kick
the football through the goal posts. The ball must go between the uprights and over the crossbar.
Goal post
Distance between the posts is 7.32 meter whereas the height of the goal post is 2.44 meter.
Rules
According to the official rules of football guide, the players need to execute the game in a
fair and accepted manner. The football match is played in two halves of 45 minutes each. There
are several rules in the game of football regarding the field, players, penalties, offence and
defence.
Start and restart of play
A coin toss takes place before the game starts, the winner of the toss will get the choice
of choosing the end to attack. At the kick-off, all players from each side must be in their own
halves of the field. The kick-off takes
place on the centre spot in the centre
circle. The player who kicks off
cannot touch it again until another
player has made contact.
Punishment for offences
If the player persistently offends

during a match, the referee can choose
to take action. First the Yellow Card
as a caution is shown to a player. Any
offence after the second one leads to Red card. If they showed a red card to a player it means that
player is expelled from the match. A straight red card (no previous caution) can be shown for
extreme offences, such as, serious foul play, violent conduct, spitting, deliberately handling the
ball to prevent a goal, a professional
foul (denying a goal scoring
opportunity) and insulting language
and/or gestures.
Free kicks

Whenever a free kick is taken, the players on the opposite side must be at least 10 yards away
from the ball until it is kicked. If this rule is not adhered to, the kick is retaken. There are two
types of free kicks awarded, depending on the nature of the offence: (i) Direct Free Kick —
allows the team to take a direct shot at the opponent`s goal. (ii) Indirect Free Kick — a direct
strike on goal is not permitted. It means a second player has to touch the ball after the kick is
taken to score a goal.
Penalty kick
A penalty kick is awarded for

offences taking place in the penalty
and goal areas. A nominated member
of the team is allowed to strike at
goal from the penalty spot, with only
the goalkeeper to beat. The
goalkeeper must remain on his line
until the ball has been kicked, and all
other players must be outside the
penalty area behind the penalty spot.
After the player has taken the kick,
that player cannot strike the ball
again without another player
touching the ball.
Throw-in
A throw-in is awarded when the

whole ball crosses the touch line
(conceded by the team who last
touched the ball). It is delivered on
the field of play with both hands and
from behind and over the player‘s
head. Otherwise it is deemed to be a
foul throw and a throw-in is given to
the opposition. It cannot go directly
to the goalkeeper‘s hands (if on the same team). A goal cannot be scored directly from a throw-
in.
Corner kick
A corner kick is awarded once the whole ball crosses the goal
line of the opposition, after touching one of their players. A kick
is taken from the corner of whichever side the ball travelled over
the field. Opponents must be 10 yards from the corner arc and the kicker cannot touch the ball a
second time without having touched by any other player.
Fundamental skills
Passing
Passing involves giving the ball to partners. Perfect

decision making is required before a perfect pass.
Before pass, see the target, approach the ball, and
look at the ball holding the head steady. Strike the
correct area of the ball with lacked ankle, make sure
of follow through and transfer of weight forward.
Receiving
Receiving a ball on the ground is different than

receiving a ball in air. Keep your eye on the ball,
select the foot to receive the ball, don‘t stop the ball, prepare it for new action or move, shot,
dribble, pass.
Shooting
Shooting uses the same elements as used in passing, the

difference is that the ball is to be passed to the goal keeper to
convert the score for the team. Player should look up to see the
position of goal keeper, choosing the area to shoot the ball
while make a proper contact with the ball with proper follow
through.
Trapping
It is a method of gaining control of the ball. Trapping uses the feet, thigh, or chest to bring the
ball to the ground.
Goal keeping
A goal keeper also acts as a defence but is allowed to catch

or touch the ball with hands within the penalty box (D-area).
A goal keeper is usually the last man standing at the goal to
prevent opponents from scoring the goal.

VOLLEYBALL
Volleyball is a net game that involves two teams of 12 players (six playing and six substitutes).
Each team works together to hit an inflated ball over a high net. Each team tries to score points
by grounding the ball on the other team‘s court. Volleyball is a rebound game where one cannot
hold or catch the ball; every contact must be a rebound action. It is essential for the player to be
in the right place at the right time if the game is to be played in a controlled manner. Therefore,
good anticipation and movement skills should be taught to players. At competency level,
students should learn and practice the basic skills of sending and receiving the ball over a high
net. They should play simple 3 touch volleyball games working as a team to keep the ball in play
and ground it on the opponent‘s side of the court.
History
Originally named Mintonette, it was created as a gentle indoor sport for older players to be able
to exert a bit of athletic effort by keeping the ball in the air. The idea of using a net was borrowed
from tennis. It was raised to a height above the average man‘s height. During a demonstration
game, someone remarked that the players seemed to be volleying the ball back and forth over the
net, and perhaps ―volleyball‖ would be a more descriptive name for the sport. The game of
Volleyball was invented by William G. Morgan in the year 1895 in Holyoke, Massachusetts by
YMCA (USA). It was invented as a recreational game. This game was brought to India more
than 85 years ago when some physical education teachers had been abroad and were trained in
different games including Volleyball. YMCA College of Physical Education, Madras, took this
game seriously and students trained there have taken the game to other parts of the country.
Measurements
Rules
Volleyball is a fast game played by two teams of 6 players each. It can be played indoors or
outdoors. A player on one of the teams begins a ‗rally‘ by serving the ball from behind the back
line of the court, over the net, and into the receiving team‘s court. The receiving team must not
let the ball be grounded within their court. The rally continues, with each team allowed up to
three consecutive touches, until either a team grounds the ball on the opponent‘s court and wins
the rally or a team commits a fault and loses the rally. The team that wins the rally is awarded a
point, and serves the ball to start the next rally. The ball is usually played with the hands or arms,
but players can legally strike or push the ball with any part of the body.
Common faults include —
 catching and throwing the ball;

 two consecutive contacts with the ball made by the
 same player;
 four consecutive contacts with the ball made by the
 same team;
 touching the net during play;
 crossing the centre line; and
 violation of rotation.
Fundamental skills
Serving:
 The serve is the first contact in a

volleyball game, and it's an
important opportunity to gain an
advantage over the opposing
team.
 It is a skill that every player
must master as it‘s the first move
that can give your team
momentum and shut down your
opponent‘s momentum.
 Although serves are a great way
to score points, serves can also
be used to break up the opposing
team‘s formation, creating
opportunities to score in the

future.
 A skilled serve toward the setter or a weak passer can disrupt the opposing team and make
them panic, giving your team more opportunities to score.
 There are different types of serves, such as the underhand serve, the overhand serve, and the
jump serve. Some more advanced serves include the floater and the topspin.
 No matter which type of serve you decide to do, the key to a good serve is accuracy and
consistency, which requires practice to master.
Passing:
 Also known as the bump, is used

to receive the ball from the
opposing team's serve or hit. The
goal of passing is to keep the ball
in play and set up an offensive
play.
 To pass effectively, the player
should get in position, keep their
arms straight and feet parallel,
extend their knees forward, and
make contact with the ball using
their forearms.
 Ideally, the ball should be passed high toward your setter so that they can facilitate offensive
plays for your team.
 This is the first step in the basic pass-set-spike sequence that makes up the foundation of
volleyball offense and is arguably the most important skill to have in volleyball.
Setting:
 Setting or overhead passing is the

most important step in an
offensive play as it determines
which player gets to spike or
attack.
 This is normally done by the
team‘s setter and is the second
step in the pass-set-spike
sequence.
 The setter must have good hand-
eye coordination and the ability
to make quick decisions to
determine who to pass to.
 Setters must also have good spatial awareness to know where their teammates are, as well as
where the opponent‘s defenses are the weakest.
 To set, the player should use their fingertips and create a triangle with their thumb and
fingers. Their hands should be above their heads with their fingers relaxed but steady, with
their knees and elbows slightly bent.
 When they are about to set, it‘s important to follow through with the motion with their entire
body by extending their knees and straightening their arms.
 Setters want to create a high and accurate ball trajectory toward their hitter that‘s easy and
comfortable to hit.
 When playing in a competitive setting where setters are more experienced and comfortable
with their hitters, setters can change the tempo of the attack by doing a quicker set.
 This needs to be coordinated with the hitters, but when done right, it can be a devastating
weapon that‘s difficult to react to.
Smash
 Run and approach as per the

height, distance and speed of
the ball.
 Swing the arm back behind the
body. Bend slightly and jump
off both feet. Swing the arm
back behind the body.
 Hit the ball between the head
and the hitting shoulder, in
front of the body and with an
outstretched arm
 Land in a balanced position on both feet and shift weight from toe to heel. Flex knees to
avoid injury.
 Setting up the ball, sending and receiving practices requiring students to:
 Overhead pass, underhand pass the ball.
 Keep the ball in the air. Play in a circle or small group: how long can you keep the
ball in the air?
 Striking the ball against the wall
 A player strikes the ball on the surface keeping in view the force and direction in a manner
that the ball hit the wall and deflects within the reach of Player B and the rally goes on.
Block
 Block is the first line of defence against the smash. It may be performed by one, two or three
front-row players who jump at the net.
 Stand in a balanced position about half a meter from the net, feet shoulder width apart.

 Watch the opposition developing their attack and move quickly to where it is anticipated.
 Use side steps or cross steps to move along the net.
 Coordinate with the timings of the jump of attacker and raise hands above the net to block
the smash.
 Move to receive passes: from a ready position, players should move right or left to receive a
pass and return it.
 Play simple games that combine
serving, overhead pass and
underhand passes.
 Mark a chalk line on the wall.
Practice the blocking action.
Jump using vigorous knee
extension and controlled arm
movement. Both hands must
touch simultaneously above the
mark. Practice blocking at the net
with one, two or three players.

Practical Manual PE XII (Exercise 1,2 and 3)

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Practical Manual PE XII (Exercise 1,2 and 3)

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Physical Education XII

1. SAI Khelo India Test

1. Body Composition (BMI)

2. Coordination (Plate Tapping)

3. Balance (Flamingo Balance)

Which are important for controlling the body in various situations.

AGE GROUP: 9-18+ YEARS | CLASS 4 to 12

1. Body Composition (BMI)

a. Abdominal (Partial Curl-up)

3. Flexibility (Sit and Reach Test)

4. Cardiovascular Endurance (600 Meter Run/Walk)

5. Speed (50 mt. Dash)

Velammal Vidyalaya Annexure

1.1 Body Mass Index

Flat, Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted on a wall

Measuring Height Accurately

Take the measurement while the participant stands with head,

Accurately record the height to the nearest 0.1 centimeter.

Measuring Weight Accurately

Have the participant remove shoes and heavy clothing,

Record the weight to the nearest decimal fraction (for

Weight will be recorded in kilogram (kg) and grams (gms).

Example: Weight = 68 kg, Height = 165 cm (1.65 m)

Velammal Vidyalaya Annexure

1.2 Plate Tapping Test

What does it measure:

Tests speed and coordination of limb

This action is repeated for 25 full cycles (50 taps).

Participants should be encouraged to stand in a balanced posture, feet apart to shoulder

The time taken to complete 25 cycles is recorded

1.3 Flamingo Balance Test

While balancing on the preferred leg, the

Start the watch as the instructor lets go of

Pause the stopwatch each time the subject

Resume over, again timing until they lose

If there are more than 15 falls in the first

The total number of falls or loss of balance

Velammal Vidyalaya Annexure

1.4 Partial Curl Up (30 seconds)

1.5 Push Ups (Boys)/Modified Push Ups (Girls)

What does it measure:

Upper body strength endurance, and trunk stability.

Flat clean cushioned surface/Gym mat

Velammal Vidyalaya Annexure

1.6 Sit and Reach Test

The test trial is repeated if:

(i) The hands reach out unevenly or

1.7 600 Mtr Run/Walk

Cardiovascular Fitness/Cardiovascular Endurance

Velammal Vidyalaya Annexure

Time taken for completion (Run or Walk) in min, sec, mm

1.8 50 Mtr Dash (Standing Start)

Determines acceleration and speed

Measuring tape or marked track,

Flat and clear surface of at least 60 meters.

Time taken for completion

Velammal Vidyalaya Annexure

2. YOGA AND LIFESTYLE

2.1.1 Halasana (Plow Pose)

Velammal Vidyalaya Annexure

 It helps to reduce both belly and body fat.

2.1.2 Tadasana (Mountain Pose)

Velammal Vidyalaya Annexure

• Come back to the center and relax.