PHYSICAL

EDUCATION
PROJECT
BY – SAHIL CHAUHAN
 Certificate
• This is to certify that Sahil Chauhan of class 12 has
successfully completed the project work on Physical
Education for class XII practical examination of the
Central Board of Secondary Education in the year 2021-
2022. It is further certified that this project is the
individual work of the candidate.
 ACKNOWLEDGEMENT
I would like to express my special thanks of gratitude to my teacher (Mrs.Soma
Chakrabarti) as well as our principal (Mrs. Mallika Subramanium)who gave
me the golden opportunity to do this wonderful project on the topic (I-General
Motor Fitness, II- Yoga), which also helped me in doing a lot of Research and I
came to know about so many new things I am really thankful to them.
Secondly I would also like to thank my parents and friends who helped me a lot
in finalizing this project within the limited time frame.
 PART 1-
GENERAL MOTOR
FITNESS
 INTODUCTION
Motor-performance fitness is defined as the ability of the neuromuscular
system to perform specific tasks. Test items used to assess motor-
performance fitness include chin-ups, sit-ups, the 50-yard dash, the standing
long jump, and the shuttle run . The primary physical characteristics
measured by these tests are the strength and endurance of the skeletal
muscles and the speed or power of the legs. These traits are important for
success in many types of athletics. Muscular strength and endurance are also
related to some aspects of health, as stated above.
 ABOUT
There is disagreement among experts about the relative importance of health-related
and motor-performance physical fitness. While both types of fitness are obviously
desirable, their relative values should be determined by an individual’s personal fitness
objectives. If success in athletic events is of primary importance, motor-performance
fitness should be emphasized. If concern about health is paramount, health-related
fitness should be the focus. Different types of fitness may be important not only to
different individuals but also to the same individual at different times. The 16-year-old
competing on a school athletic team is likely to focus on motor performance.
 1. PRINCIPLES OF THESE TEST
• Research in exercise training has led to the recognition of a number of
general principles of conditioning. These principles must be applied to the
development of a successful exercise program.
 Another important practice to follow in an
exercise program is to gradually start the
exercise session and gradually taper off at the
WARM UP AND end. The warm-up allows various body systems to
COOL DOWN adjust to increased metabolic demands. The heart
rate increases, blood flow increases, and muscle
temperatures rise. Warming up is certainly a
more comfortable way to begin an exercise
session and is probably safer. Progressively more
vigorous exercises or a gradual increase in
walking speed are good ways to warm up. It is
equally important to cool down—that is, to
gradually reduce exercise intensity—at the end of
each session.
 SPECIFICITY
The principle of specificity derives from the observation that the adaptation of
the body or change in physical fitness is specific to the type of training
undertaken. Quite simply this means that if a fitness objective is to increase
flexibility, then flexibility training must be used. If one desires to develop
strength, resistance or strengthening exercises must be employed. This principle
is indeed simple; however, it is frequently ignored. Many fraudulent claims for
an exercise product or system promise overall physical fitness from one simple
training technique.
 PROGRESSION
Individuals frequently make the mistake of attempting too rapid a fitness
change. A classic example is that of the middle-aged man or woman who has
done no exercise for 20 years and suddenly begins a vigorous training program.
The result of such activity is frequently an injury or, at the least, stiffness and
soreness. There are no hard-and-fast rules on how rapidly one should progress
to a higher level of activity. The individual’s subjective impression of whether
or not the body seems to be able to tolerate increased training serves as a good
guide.
 OVERLOAD
Overload, the second important principle, means that to improve
any aspect of physical fitness the individual must continually
increase the demands placed on the appropriate body systems. For
example, to develop strength, progressively heavier objects must be
lifted. Overload in running programs is achieved by running longer
distances or by increasing the speed.
 Much emphasis has been given in the foregoing
discussion to aerobic fitness, because this form of
conditioning is extremely important. It should be
OVERALL noted, however, that other types of conditioning also
CONDITIONING have benefits. A total exercise program should include
strengthening exercises, to maintain body mass and
appropriate levels of strength for daily functioning,
and stretching exercises to maintain joint mobility and
flexibility. The specificity principle described above
indicates that no one exercise is likely to produce the
overall conditioning effect. In general an exercise plan
should consist of aerobics, exercises that increase the
strength and endurance of various skeletal muscle
groups, and flexibility exercises to maintain good joint
function.
 To provide guidance on how much exercise an
individual should do, exercise physiologists
have developed equations based on research. It
FREQUENCY AND is generally agreed that to develop and
INTENSITY maintain physical fitness, the exercise must be
performed on a regular basis. A frequency of
about every other day or three days per week
appears minimally sufficient. Many
individuals exercise more frequently than this,
and, of course, such additional exercise is
acceptable provided that one does not become
overtrained and suffer illness or injury.
 The principles of exercise training discussed above should
be viewed as general guidelines. Individuals differ in both
INDIVIDUAL physiological and psychological adaptations to exercise.
DIFFERENCES Two people who are similar in many respects and who start
the same exercise program may have entirely different
impressions of it. One person may feel that the exercise is
too easy, while the other may believe that it is much too
hard. It is certainly appropriate that the exercise plan be
adjusted to account for preferences. Likewise some
individuals will progress to more intense training levels far
more rapidly than others do. As mentioned earlier, exercise
progress should be adjusted according to the exerciser’s
own assessment.
 Appropriate exercise increases the strength and
endurance of skeletal muscles. Increases in
muscular strength are associated with increases
Physiological effects of in muscle mass; increases in muscular endurance
exercise are associated with improved blood flow to the
working muscles. These results are achieved by
resistance training. Any exercise that causes the
muscle to increase its tension, whether or not
the muscle actually shortens during contraction,
provides an appropriate strength-training
stimulus. Resistance can be applied to a muscle
group by attempting to move an immovable
object, by working one muscle group against
another, by lifting heavy weights, or by using
special strength-training machines and devices.
 Regular aerobic exercise training
has a direct effect on the heart
CARDIORESPORATORY muscle. The muscle mass of the
EFFECTS left ventricle, which is the
pumping chamber that circulates
blood throughout the body,
increases with exercise training.
This change means that the heart
can pump more blood with each
beat. In short, the heart becomes
a bigger, stronger, and more
efficient pump capable of doing
more work with less effort.
 Regular exercise also produces changes in the
circulation. As previously discussed, muscle
CIRCULATORY
endurance training serves to increase blood
EFFECTS flow to the working muscles. This increased
blood flow means that more oxygen and fuel
can be delivered to the muscle cells. The
number of red blood cells, which carry oxygen
in the blood, also increases with training, as
does blood volume. Taken together, these
changes indicate a greater capacity to
transport oxygen to the working muscles.
 The basic function of the lungs is to facilitate
the transfer of oxygen from the atmosphere
PULMONARY into the blood and of carbon dioxide from the
blood into the atmosphere. To accomplish this,
EFFECTS air must pass into and out of the lungs, and the
respiratory gases must diffuse through the
lungs into the circulation and vice versa.
Although exercise has not been shown to
affect this diffusing ability, exercise training
does strengthen the muscles of respiration.
This means that a trained individual can move
more air through the lungs per time unit, and
forced vital capacity may be increased.
 The greatest benefit of a regular exercise
program is an improvement in overall fitness.
As discussed above, appropriate exercise
HEALTH EFFECTS improves muscular strength and endurance,
body composition, flexibility, and
OF EXERCISE cardiorespiratory endurance. The level of
maximal oxygen intake or cardiorespiratory
endurance is not by itself of great importance
to most individuals. What is important is that
one’s sustained energy-spending ability is
directly related to maximal levels of
performance. For example, consider the simple
task of walking at a rate of three miles per
hour. This task involves an energy expenditure
of approximately three times the resting
metabolic rate.
 Evidence suggests that regular exercise may
OTHER help in the treatment or prevention of other
chronic diseases. The control of type 2

BENEFITS diabetes, for example, is aided by regular

exercise. This form of diabetes is a major
health problem in which the patient shows
elevated levels of blood sugar despite having
acceptable levels of insulin, the hormone that
normally clears the blood of excess sugar by
facilitating its utilization by the body cells.
Persons with this disease need to control their
blood sugar, but not with insulin injections.
Oral medications that lower blood sugar levels
are available, but their usefulness has been
questioned.
TYPES OF MOTOR
FITNESS TEST Procedure: The test involves running a
single maximum sprint over 50 meters, with
50m STANDING the time recorded, start from a stationary
START standing position (hands cannot touch the
ground) with one foot in front of the other.
The front foot must be behind the starting
line. Once the subject is ready, the starter
give the instructions “set” then “go”
participant should be encouraged to not
slow down before crossing the finish line.
Scoring: Time take to cover 50 m distance
is expressed in seconds.
 600m Procedure: 600 m walk and Run can be
organized on track subject runs a distance
RUN/WALK of 600 m. The subject takes a standing start
from the starting line. The subject may walk
in between. However, the objective is to
cover the distance in the shortest time when
he crosses the finish line he is informed of
his time
Scoring: time taken to complete the course
 The Sit and reach test is one of the linear
flexibility tests which helps to measure the
SIT AND extensibility of the hamstrings and lower
REACH back.It was initially described by Wells and
Dillon in 1952 and is probably the mostly used
flexibility test. It has a simple procedure, is
easy to administer, requires minimal skills
training for its application, and the equipment
necessary to perform the test is affordable.
Furthermore, it is also a field test which is
easy to administer in a community setting with
a large scale of population size.
 The starting position is lying on the back
PARTIAL with the knees flexed and feet 12 inches
from the buttocks. The feet cannot be held
CURL UPS or rest against an object. The arms are
extended and are rested on the thighs. The
head is in a neutral position. The subject
curls up with a slow controlled movement,
until the student's shoulders come off the
mat two inches, then back down again. One
complete curl-up is completed every three
seconds. There is no pause in the up or
down position, the curl-ups should be
continuous with the abdominal muscles
engaged throughout.
 A push-up is a common calisthenics
exercise beginning from the prone position.
By raising and lowering the body using the
PUSH UPS arms, push-ups exercise the pectoral
muscles, triceps, and anterior deltoids, with
ancillary benefits to the rest of the deltoids,
serratus anterior, coracobrachialis and the
midsection as a whole. Push-ups are a basic
exercise used in civilian athletic training or
physical education and commonly in
military physical training. They are also a
common form of punishment used in the
military, school sport, and some martial arts
disciplines.