SESSION (2025-26)
Physical Education Manual
Class XII | Practical File
1. Students are supposed to prepare Physical Education practical file in
Physical Education practical manual.
2. All students required to fill the certificate in your file with your
passport photo pasted on it.
3. PRACTICAL 1 & 2 should be written in the same manner as it is written,
diagrams should be drawn on blank side of paper along with the topics.
4. For PRACTICAL 3, Students are supposed to write the content of any one
game of their own choice between **Kho-Kho, Kabbaddi , Football,
Volleyball, Cricket from Lab Manual or reference given in this file.
Instructions to Follow:
1. Practical-1: SAI KHELO INDIA TEST (SKIT).
2. Practical-2: Two Asanas for each lifestyle disease (Diabetes, Asthama, Obesity,
and Hypertension) total eight Asanas with their procedure, benefits,
contraindication and diagram.
3. Practical-3: Any one game of your choice out of the list below. Labelled diagram
of field and equipment (Rules, Terminologies and Skills.)
**Kho-Kho, Kabbaddi , Football, Volleyball, Cricket.
PRACTICAL 1: SAI KHELO INDIA TEST
SAI Khelo India programme recognises following tests for school children:
A. Tests for Age Group 5-8 Years (Classes 1 to 3): At primary class 1-3, children
should acquire Fundamental Movement Skills (FMS). It is the basis of many physical
activities, such as playing games, dance and sports. The following abilities of
children in class 1-3 are need to be measured and tracked for fitness:
• Body Composition (BMI): 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 indicates higher levels of body fat.
• Coordination: The test performed for the assessment of coordination is plate
tapping test. This test assesses speed and coordination of limb movement.
• Balance: The test performed to test body balance is Flamingo Balance test. The
test measures 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.
B. Tests for Age Group 9-18 years + Above (Classes 4-12): The following
Components are to be considered in Physical Health and Fitness Profile:
• Body Composition (BMI): Body Composition refers primarily to the distribution
of muscle and fat in the body. Body size such as height, length and girth are also
grouped under this component. Its method of measurement is same as it for age
group 5-8 years.
• Muscular Strength and Endurance: The muscular strength and endurance are
measured by the following tests:
a. Partial Curl-up: The curl-up test measures abdominal muscular strength
and endurance of the abdominals and hip muscles. It is important in back
support and core stability.
b. Push Ups for Boys, Modified Push Ups for Girls: These tests measure
upper body strength, endurance, and trunk stability.
• Flexibility: The test performed is Sit and Reach Test. It 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.
• Cardiovascular Endurance: The test performed is 600 M Run/Walk. It measures
cardiovascular Fitness/Cardiovascular Endurance.
• Speed: The test performed is 50 m Dash. It determines acceleration and speed.
PRACTICAL: 2 - YOGA (LIFESTYLE DISEASE)
History:-
The History of Yoga is indeed very old. Nothing can be said firmly about the origin of Yoga.
Only it can be said that yoga originated in India. The first book on Yoga was written by
Patanjali in 147 B.C. lnfact yoga is derived from a Sanskrit word 'Yuj' which means to bind
together. So the joining of body with soul is called yoga.
What is Obesity?
Obesity is a condition that is associated with having an excess of body fat, defined by
genetic and environmental factors that are difficult to control when dieting. Obesity is
classified as having a body mass index of 30 or greater.
1. VAJRASANA:
Procedure:-
1. Kneel down, stretching your lower leg backward and keeping them together. Your big
toes cross each other.
2. Gently lower your body such that your buttocks are resting on your heels.
3. Place your hands on your knees and set your gaze forward with your head straight.
4. Turn your attention to your breathing carefully observe as you inhale & exhale.
5. You could close your eye to concentrate on your breathing and to calm your mind.
6. Try to stay in this position for a minimum of 5 to 10 minutes.
Benefits:
1. It helps in digestion.
2. It helps in getting rid of constipation.
3. It helps to fight stomach disorder.
4. It helps in increasing the blood circulation in the body.
Contradictions:-
1. Person with any joint problem in leg should not attempt this asana.
2. Person with hernia should not attempt this asana.
2. URDHAVA HASTASANA:
Procedure:
1. You must begin by assuming Tadasana stand with your arms at your sides. Then gently
raise them to the ceiling.
2. Make sure that your arms are parallel to each other. You can also bring your palm
together over your head. Make your gaze upwards.
3. Your shoulders must be away from your ears & your shoulder blades must be pressed
firmly on your back.
4. Your thighs should be engaged in such a way that they pull the knee caps up straighten
your legs but do not lock your knees.
Benefits:
1. It gives belly a good stretch.
2. It helps in improving digestion.
3. It relieves stress & anxiety.
4. It eases sciatica.
Contradictions:
You must avoid practicing this asana with your arms raised if you have had an injury in
your neck or shoulders.
Diabetes: A metabolic disorder in which the body has high sugar levels for
prolonged periods of time.
1. BHUJANGASANA:
Procedure:-
1. Lie on your stomach with your toes, feet on the floor and your forehead resting on the
ground.
2. Keep your leg close together with your feet & heels tightly.
3. Place your hand under your shoulder keeping elbow parallel & close to your torso.
4. Taking deep breathe slowly lift your head chest and abdomen while keeping your navel
touching the floor.
5. Pull your torso back slowly & off the floor with support of your hands.
6. Focus on your breathing as you slowly curves back.
7. If possible strength your arm by arching.
8. Keep your stomach shoulder relaxed even if it means bending your elbows.
9. Ensure that your feet are still close together.
10. Hold the asana for a few seconds in the beginning stages.
Benefits:
1. Improves blood circulation.
2. Stretches and expand the chest.
3. Keep relieving in stress & fatigue.
4. Improves flexibility.
Contradictions:
1. You are pregnant, have fractured ribs or wrists or recently advised abdominal
surgeries.
2. You suffer from carpel tunnel syndrome as this pose requires you to support your
upper body weight on your hands.
2. PASCHIMOTTASANA:
Procedure:-
1. Sit with your legs stretched out in front of yoga.
2. Inhale & exhale your arms over your head.
3. Exhale & bend forward, feel fold from your hip joint.
4. Stretch out your arms & let them reach the farthest they can, if possible till your toes.
5. Inhale then lifting your head slightly elongated your spine.
6. Exhale and move your navel towards your knee.
7. Repeat this few times then place your head on your legs & hold the pose.
8. Inhale & come back to the sitting position with your arm stretched out.
Benefits:-
1. The kidney, liver, ulcer & ovaries are activated.
2. The shoulders, spine get good stretch.
3. High blood pressure, infertility can be cured.
4. Menopause and menstrual discomfort can be combatted with this asana.
Contradictions:
1. Avoid this asana if you have asthama or diarrhea.
2. Pregnant women must avoid practising this asana.
Asthma: Asthma is a disease that affects your lungs. It causes repeated episodes
of wheezing, breathlessness, chest tightness, and nighttime or early
morning coughing. Asthma can be controlled by taking medicine and
avoiding the triggers that can cause an attack. You must also remove the
triggers in your environment that can make your asthma worse.
1. SUKHASANA:
THE EASY SITTING POSE
Procedure:-
1. Sit down erect with your feet stretched out in front of you.
2. Now cross your leg such that your knees are wide.
3. Your feet must be relaxed & outer edges must rest on the floor.
4. Ensure a comfortable space between your pelvic & feet.
5. Your back must be balanced in such a way that the tail bone & pubic bone are equal
distance from floor.
6. Now your feet are in their place. Place your arm on your lap.
7. Elongate your tail bone & firm up your shoulders.
Benefits:-
1. It improves back bone strength.
2. Improves body alignment.
3. It relaxes your brain.
4. Your chest & collar bones are broad.
Contradictions:
1. Avoid asana if you have knee or hip surgeries.
2. Practice caution if you have slipped disc problem.
2. CHAKRASANA:
WHEEL POSE
Procedure:
1. Lie flat on your back on the floor.
2. Your hands must be placed behind your shoulders ensuring your fingers are opened up
& pointed towards shoulders.
3. When you feel comfortable in this stage balance your weight on your limbs.
4. Make sure for your breathe comfortable.
5. Hold the pose for a minute as long as you are comfortable.
Benefits:-
1. It gives your lung & chest a good stretch.
2. It is known to stimulate pituitary & thyroid gland.
3. It cures infertility, asthma
4. It relieves stress.
Contradictions:-
1. It is best to avoid this asana if you have tendonitis in wrist.
2. You must steer clear if this asana, if you have shoulder impingement.
Hypertension: High blood pressure, also called hypertension, is blood pressure
that is higher than normal. Your blood pressure changes
throughout the day based on your activities. Having blood
pressure measures consistently above normal may result in a
diagnosis of high blood pressure (or hypertension).
The higher your blood pressure levels, the more risk you have for
other health problems, such as heart disease, heart attack, and
stroke.
1. TADASANA:
Procedure:
1. Stand erect & place your legs slightly apart.
2. Make your thigh muscle firm.
3. Strengthen the inner arches of your inner ankle as you lift them.
4. Now imagine a white light passing through your ankle up to your inner thigh, spine
neck way upto your head.
5. Look slightly upward.
6. Now breathe in stretch your arm, shoulder & chest upwards.
7. Feel the stretch in your body.
Benefits:
1. Improves body posture.
2. Your buttocks & abdomen get toned.
3. This asana reduces flat feet.
4. It improves balance.
Contradiction:
Best to avoid this asana if you have:
a. Headache.
b. Insomnia.
c. Low blood pressure.
d. Back Pain
2. HALASANA: ‘Hala’ in Sanskrit and hindi means ‘Plough’. This asana resembles
the shape of a plough.
Procedure:
1. Lie down flat on your back. Keep your legs close together and your chin tucked in.
2. Breathe deeply. Inhale. Lift your legs upwards till your feet point directly up - that is, till
your legs are perpendicular to your torso.
3. Tuck your hands underneath yourself with your palms facing up. With your hands
under your buttocks, prepare to raise your torso.
4. Lift your torso gradually till you are resting on your shoulders.
5. Your arms must now be bent at the elbow. Bring your hands to your back to support
yourself. Your legs should be over your head.
6. Slowly straighten your back.
7. Keep your knees firm but relax your calf muscles now. Maintain the posture. You are
now in the Sarvangasana posture.
8. From here, lower your legs forward so that your feet touch the floor over your head.
Now, bring your arms down flat on the floor. Breathe evenly and maintain this posture for
about 30 seconds.
Benefits:
1. Strengthens and opens up the neck, shoulders, abdominal and back muscles.
2. Calms the nervous system, reduces stress and fatigue.
3. Tones the legs and improves leg flexibility.
4. Stimulates the thyroid gland and strengthens the immune system.
5. Helps women during menopause.
6. Helps in keeping Blood Pressure in control.
Contraindications:
1. Avoid practicing Plow Pose (Halasana) if you have injured your neck or are suffering
from diarrhea and high blood pressure.
2. Ladies should avoid practicing Plow Pose (Halasana) during pregnancy and during the
first two days of their menstrual cycle.
3. Consult a doctor before practicing Plow Pose (Halasana) if you have suffered from
chronic diseases or spinal disorders in the recent past.
PRACTICAL NO. -3
Any one game of your choice out of the list below. Labelled diagram of field and
equipment (Rules, Terminologies and Skills.)
**Basketball, Kho-Kho, Kabbaddi , Football, Volleyball, Cricket
