Class XII PRACTICAL GUIDELINES FOR INTERNAL ASSESSMENT Session 2024 (PRACTICAL PROJECTS ETC.) [enn (Wax. Marks 30) Physical Fess Test: SAI Khlo India Test, Brockport Physical Finess Test (SPFT)" ‘eMarks Proficiency i Games and Sports (Skil of any one JOA recognized SporGame of Gheice)™ Tanks Yous Pracices Tanks 20 Physical Education Syllabus 2023-24 SS Facord Fie Viva Voos (Healih” Games & Sports’ Yooe) SMarks Marks Test for CWSN (any 4 items out of 27 items. One item trom each component: Aerobic Function, Body Composition, Muscular strength & Endurance, Range of Motion or Fiexiilty) **CWSN (Children With Special Needs — Divyang): Booce/Boccia Siting Voleybal, Wheel Char Basketball, Unified Badminton, Untied Basketball, Unified Football, Blind Cricket, Goalball, Floorball, Wheel Chair Races and Throws, or any other Spor’/Game of choice. children with Special Needs can also opt any one SportiGame from thelist as alternative to Yogic Practices. However, the SportiGame must be diferent rom Test ‘Proficiency in Games and Sports “Record File shall include: > Practical: Fitness tests administration. (SAI Kheto India Test) > Practical-2: Procedure for Asanas, Benelits & Contraindicaton for any two Asanas for each IMestyle disease. > Practical-3: Anyone one IOA recognized SportiGame of choice. Labelled diagram of Feld & Equipment. Also, mention its Rules, Terminologies & SkisName of the School... Certified been done by the candidat affixed on recorded practic different activities has been assessed as under: ‘Marks Strand1 [Games/Sports] ‘strand-2 [Healthand Fitness] Strand-B [SEWA] aie that the practicals recorded in this notel e in the playground and the signatures als are genuine. 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Soi the hands sol aration: Sometimes, it may extend to The commo: mM causes of back pain are incorrect body Fostue resulting from poor build of the body e '8 due to use of electronic gadgets, accidents, weight milestone, inj ao ere eet Pam sms Vakrasana Vakrasana (‘vakra’ meaning ‘twisted’) is also known as half spinal twist pose and is a simplified form of Ardha Matsyendrasana. For those who cannot perform or practise the fuller version, vakrasana can be the answer to tone their spinal nerves and abdominal — muscles and organs. Figure 12.15 VakrasanaProcedure 1. Sit down and stretch out your legs. Rest your hands beside your thighs or buttocks. 2. Keep your right leg straight and stretched. 3. Place your left foot beside the right knee as you keep your left knee raised upward. 4-Inhale and straighten your elbows by raising the shoulder. As you exhale, twist your body to the left by placing the right arm by the outer side of the left knee and with your right hand, hold on to the left ankle. Then place the left hand behind the back by resting the palm on the floor. 5. Turn your head backward from the left side. The final position of each stage should be held while breathing naturally. Hold the position as long as it is comfortable, 6. Next, inhale and straighten the elbow of your right arm by raising your shoulder. As you exhale, release your body that is twisted towards the left by placing your right hand by the side of the right buttock and left hand by the side of the left buttock. 7, Relax as you take a deep breath. Repeat the same steps on the other side, Benefits + It helps to reduce abdominal fat, which can cause back pain. It also improves the function of the spine, It massages: the abdominal organs and enhances digestion by regulating the secretion of digestive juices. ‘% Among other things, it strengthens the kidneys and Prevents enlargement of the liver and spleen, Contraindications ‘This asana should not:be’ performed by individuals who have ulcer and liver problems.Gomukhasana Gomukhasana (0° means ‘cow’ and ‘mukha’ means mouth’ or ‘face’) is also known so named because the overall position of the thighs, calves and feet of the person has the appearance of the 1m above. This position must be practised on an empty stomach and after bowel movements. It is best to do it in the morning. aS cow face pose. It is face of a cow when viewed fro! Procedure 1. Sit on the floor with your legs stretched out in front of you. Your spine should be erect. 2. Gently bend your left leg and bring it under your right leg so that the calf rests beneath the right hip. Fold your right leg and position the calf above the left thigh. 93Figure 12.10 Gomukhasana 3. Stack your right knee on top of the left one. 4. Now fold your left arm and place it behind your back. The elbow should point downwards. Fold your right arm and bring it behind the shoulder with the elbow pointing upwards. 5, Stretch your arms till the two hands are touching each other. Do not worry if you cannot achieve this the first time, 6, Still keeping the spine straight, open up your chest, then lean back slightly. 7. Hold this pose for as long as you can, taking deep and slow breaths. Benefits Thisasanastrengthens the chest and eases breathing. It also gets rid of stiffness in the shoulders and the back. # It also trains an individual to breathe correctly by ‘making her/him focus on her/his own breathing. % Additional benefits include relaxation, stretching of muscles, and bringing relief from frequent urination. Contraindications 1. 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