HEM SHEELA MODEL SCHOOL

Durgapur

Health and Physical Education

Practical Notebook

Name- Raj Mukhopadhyay

Class- 12
Section- H
Class Roll Number- 24
Board Roll Number- 12661730
Session- 2021-2022
 ACKNOWLEDGEMENTS
I have taken efforts in the project. However, it would
not have been possible without the kind support and help
of many individuals. I would like to extend my sincere
thanks to all of them.

I thank God for providing me with everything that I

required in completing this project.

I am highly indebted to our physical education teacher

for his guidance and constant supervision as well as for
providing necessary information regarding the project and
also for his support in completing the project.

I would like to express my gratitude towards my parents

for their kind cooperation and encouragement which helped
me in the completion of this project

My thanks and appreciation s also go to my classmates in

developing the project and to the people who have
willingly helped me out with their abilities.

_____________________
Raj Mukhopadhyay

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 TEACHER’S CERTIFICATE
This is to certify that Raj Mukhopadhyay of Class
XII Section- P Roll no – 24 of Hem Sheela Model
School, Durgapur has completed the assigned
practical notebook on Health & Physical Education
(048) for Term- I. He/she has prepared and
submitted the practical notebook by following
guidelines and instruction given by the teachers
and within speculated time of submission allotted
for the partial fulfillment of AISSCE 2021-22.

Internal Teachers Signature

External Teachers Signature

________________ __________________

________________

__________________

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 INDEX
SL TOPIC PAGE NOS REMARKS
NO.
1. Acknowledgement 2
2. Teacher’s 3
Certificate
3. Index 4
4. Introduction 5
5. Asanas for 6
Obesity
6. Asanas for 8
Diabetes
7. Asanas for Asthma 11
8. Asanas for 13
Hypertension
9. Motor fitness
test
1. 50 m dash 16
2. 600 m run/walk 16
3. Push ups 16
4. Modified push 16
ups
5. Partial curl 17
ups
6. Shuttle run 17
7. Sit and reach 18
test
8. Standing broad 18
jump
10. Bibiliography 19

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 INTRODUCTION
Yoga is a group of physical,mental, and spiritual
practices or disciplines which originated in ancient
India, and aim to control(yoke) and still tha mind,
recognising a detached witness-consciousness untouched by
the mind.
Yoga’s ancient goal was to unite the human spirit with
the divine. It consisted of practices including
purifications, postures, and so on. These were claimed to
provide supernatural powers including healing,
destruction of poisons, invisibility, and shape shifting.
Although such supernatural results are discarded today,
yet, even today it is beleived that practicing yogic
asanas can be used to treat certain diseases like
diabetes, asthma, hypertension, and so on.

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 Asanas for Obesity
Obesity is a physical condition in which a person has
accumulated so much body fat that it might have a
negative effect on his health. Some yogic asanas for
treating obesity are as follows:
1. Hastasana: Hastasana is a standing yogic pose. It is
also called the upward salute pose. This pose extends and
activates the whole body.
Procedure:
i) Hastasana begins with tadasana, or the palm tree pose.
Stand with your arms at the sides.
ii) Now, raise your arms gently upwards till they are
stretched above you. Your arms should be parallel to each
other.
iii) Slowly bring your palms together over your head,
making sure your shoulders are not hunched.
iv) If the palms are kept apart, they should be facing
each other.
v) For full extension and activation of your arms, they
should be straight throughout. Your shoulders shoulders
should not touch the ears, and the shoulder blades must
be pressed firmly on your back.
vi) Calmly direct your gaze upwards.
vii) ALign you thighs in such a way that they pull the
kneecaps up.
viii) Straighten your legs without locking your knees.
There should be a minor bending in the joint to avoid
stressing the joints.
ix) Hold the position for a minute at the least. To undo,
exhale and bend the arms back to lower them.
Benefits:
• Hastasana improves digetion.
• This asana improves tha curvature of the spine.
• It boosts circulation throughout the body.
• It increases the height of growing children.
2. Trikonasana:Trikonasana, or the triangle pose, is a
standing yoga pose, which helps in controlling weight.
i) The first step is to stand straight with the knees
unbent, and the feet about 3.5 or 4 feet apart.

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ii) Turn your right foot completely to the outside by 90
degrees and the left foot inside by 15 degrees. Your
heels should be kept in line with the hips.
iii) Align the centre of the right heel with the centre
of the arch of the left foot. Your feet should press the
ground firmly and the weight of the body should be
equally balanced on both the feet.
iv) Spread your arms to the sides. They should be
parallel to the ground with the palms facing down. Extend
your trunk to the right.
v) Drop the right arm so that the right hand reaches the
front of the right foot.
vi) Now, extend the left arm vertically. Twist the spine
and trunk gently in a counter-clockwise direction. This
time, the spine should remain parallel to the ground.
vii) Stretch the arms away from one another. You may turn
your head and look up to intensify the spinal twist.
viii) Hold this position for 5 to 10 breaths. Inhale
deeply. Relax your body with each exhalation.
ix) Repeat the posture by switching of the legs.
Benefits:
• It relieves indigestion, gastritis, flatulence, and
acidity.
• It improves the flexibility of the spine and
corrects the posture of the shoulders.
• It reduces stiffness in the back, neck, shoulders,
and knees.

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 Asanas for Diabetes
Diabetes Mellitus is a disease that causes sugar to build
up in our body. When the body fails to produce sufficient
amount of insulin, or when insulin does not work
properly, diabetes occurs.
1. Bhujangasana: Bhujangasana, also known as cobra pose,
is a back bending pose which should be practised in an
empty stomach.
Procedure:
i) First, you must lie flat on your stomach with forehead
touching the floor. Place your hands on the side of your
thighs.
ii) Move your hands to the front, keeping them at the
shoulder level, and place your palms on the floor.
iii) Balancing your body's weight on th palms, breathe
in, and slowly raise your head and trunk. Your arms
should be bent at your elbows at this stage.
iv) Work towards arching your neck backward. This is done
to assume the pose of a cobra with a raised hood. It is
important that your shoulder blades remain firm and that
your shoulders are away from your ears.
v) Press your hips, thighs, and feet to the floor.
vi) Hold the position for 15-30 seconds while breathing
normally.
vii) To undo the pose, slowly bring your hands back to
the sides. Rest your head on the ground by bringing your
forehead incontact with the floor. Place your hands under
your head. Then slowly rest your head on one side and
breathe.
Benefits:
• It puts the abdominal muscles and shoulders to work,
increasing the circulation of the blood and oxygen

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 in those regions, which in turn raises the body
temperatureand boosts the body's metabolism to
levels that are beneficial at controlling diabetes.
• It fights acidity, indigestion and constipation, and
helps the practitioner lose weight.
• It enhances the function of liver, kidney, pancreas,
and gall bladder.
• It strengthens the arms and shoulders.

2. Paschimottasana: Paschimottasana, also known as seated

forward bend pose, is a sitting pose used for stretching
the spine. It is particularly beneficial for diabetic
people.
Procedure:
i) The first step is to lie down on your back on a mat.
Your legs should be straight.
ii) Stretch your hands upward, keeping your fingers
straight. Inhale deeply.
iii) With your arms still stretched, alowly raise your
body and sit. Your spine should be erect, and toes flexed
towards you. Breathe normally.
iv) Slowly raise bothe arms straight above your head, and
stretch your back. This should be done while inhaling.
v) With slow exhalation, bend forward from the hip joint.
Move your chin towards the toes keeping the spine erect.
vi) Place your hands on your legs, without over-exerting
them.
vii) If you can hold your toes, pull on them to help you
go forward. If not, do not put undue presure trying to
achieve this step. The trick is to start with what you
are comfortable with.
vii) Stay in this position as long as possible. Then
breathe in and rise, stretching your arms above your
head.
ix) Exhale, and bring your arms down, placing the palms
on the ground.
Benefits:

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• While practising this asana, the intestine, gall
bladder are smoothly pressed, andd stimulated,
enhancing their function.
• It massages and tones the abdominal and pelvic
organs, and improves blood circulation.
• It also reduces belly-fat, and brigns relief from
constipation.

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 Asanas for Asthma
Asthma is a respiratory disease in which the airways
become blocked or narrowed, resulting in breathing
difficulty.
1. Sukhasana: Sukhasana, also known as decent pose, easy
pose, or pleasant pose, is a simple sitting pose in which
the practitioner takes on a cross-legged position.
Procedure:
i) Sit down on the floor as you normally do. You can use
a mat or a thick folded blanket a per your wish, to amke
yourself comfortable.
ii) Stretch out your legs in front of youe, then cross
them.
iii) Broaden your knees, and slip each foot under the
opposite knee.
iv) Relax your feet so that the toes rest on the floor,
and the inner arches are resting below the opposite shin.
Your thighs and shins should form a triangular shape.
Make sure there is a gap between your pelvis and feet.
v) Press your hands on the ground and lift your sitting
bones so as to allow the buttocks to sit neutrally. Hold
this position for a few seconds, and then lower your sit
bones back to the support.
vi) Allign your tail bone, and pubic bone, so that they
are equidistant from the floor.
vii) Rest your hands on your knees with the palm facing
down, and extend your tail bone towards the floor.
Benefits:
• Asthma patients will benefit a lot from practising
sukhasana, as it opens up the air passage by
broadening the collar bones and chest.
• It also brings an sense of calmness reducing stress,
fatigue, and anxiety.
• Additionally, it lenghtens and strengthens the
spines, and stretches the knees and ankles.

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2. Chakrasana: Chakrasana, or the upward facing bow pose,
is a back-bending pose commonly referred to as 'back
bridge' in acrobatics and gymnastics.
Procedure:
i) You may begin this asana with a performance of
'Bhujangasana'.
ii) Lie on the back with the feet parted, bend the knees
and bring your feet closer the buttocks.
iii) Fold your arms and bring the palms under the
shoulders. The two elbows should have a shoulder-width
distance between them.
iv) Inhale and press your palms firmly against floor.
v) Lift your shoulders using your elbows as livers. Both
your palms and feet should be firmly pressed against eh
floor as you do this.
vi) Now, raise your hips so that your spine is arched in
a semicircular fashion.
vii) Stretch your arms and legs as much as possible, so
that the hips and chest are pushed up. Hold this position
for atleast fifteen to thirty seconds.
viii) To release yourself from this pose, lower your head
and shoulders to the floor by bending the elbows. Then
bend your knees and lower spine and hips. Breathe
normally.
Benefits:
• Chakrasana opens up our lungs, and stretches our
chest and shoulders. As this refines the act of
breathing, this asana is highly advantageous for
asthma patients.
• Additionally, it makes the shoulder blades, wrists,
arm, legs, spine, buttocks, the heart, and the
muscle of the hip stronger.
• It also stimulates the thyroid and pituitary glands.

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 Asanas for Hypertension
Hypertension is an increase in blood pressure beyond
normal level.
1. Tadasana: Tadasana is also known as the palm tree
pose.
Procedure:
i) Stand erect with your feet together, and your arms at
the sides. Breathe steadily.
ii) Distribute your body weight evenly on the feet. THen
lift and spread your toes, and the balls of your feet.
Lay them gently on the ground.
iii) Make your thigh muscles firm, and lift you knee
caps. THis should be done with the relaxation of the
abdomanal muscles.
iv) Lift your inner ankles, to strengthen the inner
arches.
v) Turn your upper thighs slightly inwards.
vi) Elongate your tailbone towards the floor, and lift
your pubis towards your navel.
vii) Now breathe in, and stretch your shoulders, arms,
and chest upwards. Raise your heels. Your weight should
be balanced on the toes.
viii) Feel the stretch on your body right from your feet
to your head.

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ix) Hold the pose for a few seconds, and exhale.
x) You should make sure while doing this pose, you don't
tuck your tailbone, and flatten your lumbar spinal curve.
Doing this pushes your hips forward, and prevents you
from forming a long line from your feet to the top of the
head.
Benefits:
• It strengthens the chest and improves respiration,
and opens up the heart and the spine. The flow of
blood in the arteries thus becomes more fluid and
smooth.
• It enhances the nervous system strenthening your
ability to focus.
• It improves posture, and makes the buttocks and
abdomen firmer.
• It strengthens the thighs, knees, and ankles in
addition to increasing their flexibility.

2. Bhujangasana: Bhujangasana, also known as cobra pose,

is a back bending pose which should be practised in an
empty stomach.
Procedure:
i) First, you must lie flat on your stomach with forehead
touching the floor. Place your hands on the side of your
thighs.
ii) Move your hands to the front, keeping them at the
shoulder level, and place your palms on the floor.
iii) Balancing your body's weight on th palms, breathe
in, and slowly raise your head and trunk. Your arms
should be bent at your elbows at this stage.
iv) Work towards arching your neck backward. This is done
to assume the pose of a cobra with a raised hood. It is
important that your shoulder blades remain firm and that
your shoulders are away from your ears.
v) Press your hips, thighs, and feet to the floor.

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vi) Hold the position for 15-30 seconds while breathing
normally.
vii) To undo the pose, slowly bring your hands back to
the sides. Rest your head on the ground by bringing your
forehead incontact with the floor. Place your hands under
your head. Then slowly rest your head on one side and
breathe.
Benefits:
• It puts the abdominal muscles and shoulders to work,
increasing the circulation of the blood and oxygen
in those regions, which in turn raises the body
temperatureand boosts the body's metabolism to
levels that are beneficial at controlling diabetes.
• It fights acidity, indigestion and constipation, and
helps the practitioner lose weight.
• It enhances the function of liver, kidney, pancreas,
and gall bladder.
• It strengthens the arms and shoulders.

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 Motor Fitness Tests
1. 50 m Dash or Standing Start
Purpose: To measure speed
Procedure: The student is asked to run 50 metres and
the time taken is recorded as the score in seconds to
the nearest tenth of a second. The time taken is the
amount of time between the starter's signal and the
instant the student crosses the finish line.
2. 600 m Run/Walk
Purpose: To measure endurance
Procedure: The subject is asked to run or walk for a
distance of 600 metres from a starting line and the
time taken is recorded in minutes and seconds.
3. Push ups
Purpose: To measure the muscular strength of arms,
upper body and the core.
Procedure: The push-up begins with the hands and toes
touching the ground, and the body and legs in a
straight line. The feet are kept slightly apart; the
arms are are at shoulder width apart, extended and at
a right angle to the body. Keeping the back and knees
straight, the student lowers the body until there is
a 90-degree angle at the elbows, then returns to the
starting position with the arms extended. The action
is repeated until exhaustion or until the time limit
is reached. In case of timed tests, the maximum
number of correct push-ups performed are noted.
4. Modified Push-ups
Purpose: To measure the muscular strength of arms,
upper body and the core.

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Procedure: The push-up begins in a kneeling position,
with the hands and knees touching the ground. The
knees are kept slightly apart; the the arms are at
shoulder width apart, extended and at right angle to
the body. Keeping the back straight, and holding the
core tight, the student lowers the body until there
is a 90-degree angle at the elbows, then returns to
the starting position with the arms extended. The
action is repeated until exhaustion or until the time
limit is reached. In case of timed tests, the maximum
number of correct push- ups performed are noted.
5. Partial Curl Ups
Procedure: The student is asked to lie on his/her
back and keep the knees bent at an angle of 90
degrees and the feet about 12 inches from the
buttock. Feet cannot be held or rested against any
object. The arms are straight and parallel to the
trunk with palms of hands resting on the mat. Set to
a specific pace, students complete as many
repetitions of curl-up as possible. The correct curl-
up is performed to a pace of one complete curl-up
every three seconds. The heels of the feet must
remain in contact with the floor.
Rules: The total number of correct curl-ups should be
recorded. A curl-up is complete each time the
student's head returns to the mat.
6. Shuttle Run
Purpose: To measure speed and agility.
Procedure: Two parallel lines are marked on the
ground 30 feet apart, and two blocks of wood 2x2x4
inches are placed behind one of the lines. The
student stands behind the other line. On start, the
student runs towards the wooden blocks, picks one of
them and runs back to the starting line. Then he/she
runs back and picks up the second block, and brings
it to the starting line. Two trials are allowed, and

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the time taken in both the trials are noted down and
the best one is taken as the final score.
7. Sit and Reach test
Purpose: To measure flexibility
Procedure: After warming up ,the students are asked
to sit on a flat surface with their legs extended in
front of them, toes pointing up and feet slightly
apart. The soles of the feet should rest against the
base of a flat vertical surface. A ruler is placed on
the ground between the legs. Placing one hand on top
of the other, students are asked to reach slowly
forward. At the point of their greatest reach, they
should hold this position for a couple of seconds,
and the distance reached is measured.

8. Standing Broad Jump

Purpose: To measure explosive power.
Procedure: A take-off line is marked on the ground
and the student stands behind this line with both
feet apart. The student then swings the arms and
bends the knees, then jumps into the long jump pit.
The distance from the take-off line to the heel or
other part of body that touches the ground nearest to
the take-off line is measured and noted in feet and
inches. Three trials are given and the best score is
recorded as the final score.

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 Bibiliography
"A textbook of Physical Education", Ratna Sagar
https://en.wikipedia.org/wiki/Yoga

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