KENDRIYA VIDYALAYA

CRPF DURGAPUR

PHYSICAL EDUCATION
RECORD FILE

Name : ____________________
Class : ____________________
Stream : ____________________
CBSE Roll No. : ____________________

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 CERTIFICATE

I, ________________________ of class XII ________ of Kendriya Vidyalaya

CRPF Durgapur hereby certify that this is my bonafide work.
I, have performed these experiments during the academic year 2023-24.

Student’s Signature: ______________________

Teacher’s Signature: ______________________

Principal’s Signature: ______________________

Examiner’s Signature: ______________________

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 INDEX

SL. PAGE DATE OF

NAME OF THE PRACTICAL SIGNATURE
NO. NO. COMPLITION
Fitness tests administration
1 19-08-2023
(SAI KHELO INDIA FITNESS TEST)

Body Composition

Partial Curl Up test

Push Up Test

Sit & Reach Test

600m Run/Walk Test

50m Dash

2 ASANAS 15-09-2023

OBESITY: Vajrasana

OBESITY: Urdhava Hastasana

DIABETIS: Bhujangasana

DIABETIS: Pschimottasana

ASTHAMA: Sukhasana

ASTHAMA: Parvatasana

HYPERTENSION: Tadasana

HYPERTENSION: Savasana

3 GAMES & SPORTS 25-11-2023

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 PRACTICAL NO. 1

SAI KHELO INDIA FITNESS TEST

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)

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 BODY COMPOSITION: BODY MASS INDEX
OBJECTIVE:
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.
EQUIPMENT REQUIRED:
Flat, Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted on a wall
PROCEDURE:
Measuring Height: The Participants were asked to remove shoes, bulky clothing, and hair
ornaments, and unbraid hair that interferes with the measurement. The participants were asked
to stand with feet flat, together, and back against the wall. It was ensured that the legs are
straight, arms are at sides, and shoulders are level. The participant were asked to look straight
ahead and that the line of sight is parallel with the floor. The measurement was taken while the
participant stands with head, shoulders, buttocks, and heels touching the flat surface (wall).
Measuring Weight: The participant were asked to remove shoes and heavy clothing, such as
sweaters. Then they were asked to stand with both feet in the centre of the scale and to look
straight.
SCORING:
Height was recorded in cm. Weight was recorded in kilogram (kg). Weight was recorded to the
nearest decimal fraction and the height to the nearest 0.1 centimetre.

Fig: 1 Measuring Height Fig 2: Measuring Weight

OBSERVATION TABLE:

Sl. No Subject Name/ ID Number Performance

1 Subject 1 22.4
2 Subject 2 23.8
3 Subject 3 27.3
4 Subject 4 21.5
5 Subject 5 26.4

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 PARTIAL CURL UP (30 SECONDS)
OBJECTIVE:
The curl up test measures abdominal muscular strength and endurance of the abdominals and
hip Flexors.
EQUIPMENT REQUIRED:
Flat clean cushioned surface with two parallel strips (6 inches apart), Stopwatch, Recording
sheets, Pen
PROCEDURE:
The subject was lied 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. Then the subject was asked to raise 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 was lowered back to the floor so that the shoulder blades or upper
back touch the floor.
SCORING:
The maximum number of Curl ups in the time period of 30 seconds was recorded.

Fig 3: Partial Curl Up test

OBSERVATION TABLE:

Sl. No Subject Name/ ID Number Performance

1 Subject 1 32
2 Subject 2 25
3 Subject 3 28
4 Subject 4 22
5 Subject 5 17

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 PUSH UPS (BOYS)/MODIFIED PUSH UPS (GIRLS)
OBJECTIVE:
Upper body strength endurance, and trunk stability.
EQUIPMENT REQUIRED:
Flat clean cushioned surface/Gym mat
PROCEDURE:
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 subjects were asked to 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 was repeated, and test continued until exhaustion, or until they couldn’t do more
push ups in rhythm.
For Girls: Push-up technique is same with the knees resting on the ground.
SCORING:
The number of correctly completed push-ups were recorded.

Fig 4: Push-Up Test (Boys) Fig 5: Modified Push-Up Test (Girls)

OBSERVATION TABLE:

Sl. No Subject Name/ ID Number Performance

1 Subject 1 12
2 Subject 2 18
3 Subject 3 22
4 Subject 4 18
5 Subject 5 8

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 SIT AND REACH
OBJECTIVE:
To measures the flexibility of the lower back and hamstring muscles.
EQUIPMENT REQUIRED:
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 centimetre/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.
PROCEDURE:
The subjects were asked to sit on the floor with legs stretched out straight ahead. Shoes were
removed. The soles of the feet were placed flat against the Sit and Reach box. Both knees were
locked and pressed flat to the floor - the tester assisted by holding them down. With the palms
facing downwards, and the hands on top of each other, the subject reached forward along the
measuring line as far as possible. It was ensured that the hands remain at the same level, not
one reaching further forward than the other. After some practice, the subject reached out and
hold that position for a one-two seconds while the distance was recorded.
SCORING:
The score was recorded (difference between initial position and final position), in cm, as the
distance reached by the hand.

Fig 6: Sit & Reach Box Fig 7: Sit & Reach Test
OBSERVATION TABLE:

Sl. No Subject Name/ ID Number Performance

1 Subject 1 32 Cm
2 Subject 2 12 Cm
3 Subject 3 15 Cm
4 Subject 4 14 Cm
5 Subject 5 24 Cm

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 600 MTR RUN/WALK
OBJECTIVE:
Cardiovascular Fitness/Cardiovascular Endurance
EQUIPMENT REQUIRED:
Stopwatch, whistle, marker cone, lime powder, measuring tape, 200 or 400 m with 1.22 m
(minimum 1 m) width preferably on a flat and even playground with a marking of starting and
finish line.
PROCEDURE:
Participants were instructed to run 600 m in the fastest possible pace. The participants began
on signal, “ready, start” as they crossed the finish line the elapsed time should was announced
to the participants. Walking was permitted but the objective was to cover the distance in the
shortest possible time.
SCORING:
Time taken for completion (Run or Walk) in min-sec-ms.

Fig 8: 600m Run/Walk Test

OBSERVATION TABLE:

Sl. No Subject Name/ ID Number Performance

1 Subject 1 2 min 10 Sec
2 Subject 2 1 min 59 sec
3 Subject 3 2 min 14 sec
4 Subject 4 2 min 13 sec
5 Subject 5 2 min 25 sec

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 50 M STANDING START
OBJECTIVE:
The aim of this test was to determine acceleration and speed.
EQUIPMENT REQUIRED:
Measuring tape or marked track, stopwatch, cone markers, flat and clear surface of at least 70
meters.
PROCEDURE:
The test involved running a single maximum sprint over 50 meters, with the time recorded. A
thorough warm-up was given, including some practice starts and accelerations. The subjects
were asked to start from a stationary standing position (hands were not allowed to touch the
ground), with one foot in front of the other. It was ensured that the front foot was behind the
starting line. Once the subject was ready and motionless, the starter gave the instructions "set"
then "go." The participant were encouraged not to slow down before crossing the finish line.
RESULTS:
Two trials were given, and the best time was recorded to the nearest 2 decimal places. The
timing started from the first movement was triggered, and finished when the chest crossed the
finish line.

Fig 9: 50m Dash

OBSERVATION TABLE:

Sl. No Subject Name/ ID Number Performance

1 Subject 1 7.12 Sec
2 Subject 2 6.45 Sec
3 Subject 3 6.48 Sec
4 Subject 4 6.72 Sec
5 Subject 5 7.50 Sec

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 PRACTICAL NO. 2

ASANAS

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OBESITY
It is condition of body in which the amount of fat increases to extreme level.
Asanas beneficial for management of Obesity are:
 Vajrasana  Trikonasana
 Pada Hastasana  Ardhmatseyendrasana
 Urdhava Hastasana

DIABETES
It is the condition of the body in which the amount of sugar in the blood is prevented from
being used by the cells and is build-up in the blood.
 Type I- (Rare) Pancreas do not produce sufficient Insulin
 Type II- (Common) The insulin hormone is not properly used by the body
Asanas beneficial for management of Diabetes are:

 Bhujangasana  Pawanmuktasana
 Paschimottasana  Ardhmatseyendrasana
ASTHAMA
It is a condition in which the airways gets blocked or narrowed causing difficulty in
breathing. It can be caused by Allegic / Non-Allergic or Genetic factors.
Asanas beneficial for management of Asthama are:

 Sukhasana  Bhujangasana
 Chakrasana  Paschimottasana
 Gomukhasana  Matsyasana
 Parvatasana

HYPERTENSION
It is the condition of increased blood pressure in the body. Usually 120/80 mmHg is
considered normal. Reading beyond 140/90 mmHg is considered as a state of Hypertension.
Asanas beneficial for management of Hypertension are:
 Tadasana  Ardh Chakrasana
 Vajrasana  Bhujangasana
 Pawanmuktasana  Shavasana
BACK PAIN AND ARTHRITIS
 Tadasan Sarala Maysyendrsana
 Urdhava Hastasana  Bhujandgasana
 Ardh-Chakrasana  Gomukhasana
 Ushtrasana  Bhadrasana
 Vakrasana  Makarasana

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 VAJRASANA
PROCEDURE:
o Sit on the flat floor in Dandasana and slowly fold your both legs under the
hips.
o Point the toes of the feet backwards and keep your feet together.
o Keep your spine and head erect with closed eyes and keep your knees together
o Keep your right palm on right knee and left palm on left knee.
o Hold this position for five minutes.
BENEFITS OF VAJRASANA
o Best asana for meditation and concentration.
o Helps in digestion
o Tones body muscles like hips, thighs and calf muscles.
o Cures acidity, gas and constipation
o Helps in keeping the mind stable and calm.
o Strengthens legs and spine.
o Improve blood circulation of the body
CONTRAINDICATIONS OF VAJRASANA
o People suffering from severe joint pain or knee injury should avoid this asana
o People suffering from spinal problems especially lower vertebrae should not
try this asana.
o Pregnant woman should perform this asana under guidance
o People having problem in large or small intestine should perform this asana
under expert guidance

Fig 10: Vajrasana

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 URDHAVA HASTASANA
 PROCEDURE
 Stand straight with your arms by the sides.
 Inhale and slowly raise your both the arms stretching them over the head
towards ceiling.
 Hands should be parallel to each other with palms facing each other.
 Keep the head, spine and legs straight
 Exhale and bring your arms by your side.
 BENEFITS OF HASTASANA
 Helps to stretch arms, shoulders and spine
 Helps to stretch stomach and enhance digestive system
 Helps to increase the capacity of lungs.
 Helps in enhancing the body postures
 CONTRAINDICATIONS OF HASTASANA
 People with neck or shoulder injuries should avoid this asana.

Fig 11: Urdhava Hastasana

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 BHUJANGASANA
 PROCEDURE
 Start in the Prone Position by lying flat on your stomach. Make sure your feet
are together on the floor and your forehead rest on the ground.
 Place your hands (Palms Downwards) under your shoulders, keeping your
elbows parallel and close to your torso.
 Taking a deep breath in, slowly raise your head, chest and abdomen while
keeping your navel touching the floor.
 Pull your torso slowly off the floor with the support of your hands.
 Arch your back as much as possible, tilt your head back and look up. The
elbows should be straight.
 Hold this position for 10 to 30 seconds while breathing normally.
 Exhale, bend your elbows and bring your torso down to the floor.
 BENEFITS OF BHUJANGASANA
 Improves the flexibility of spine
 Strengthens back, shoulders and arms.
 Improves blood circulation throughout the body.
 Helps to relieve stress and fatigue.
 Improves respiratory system and helps treat asthma.
 Helps to manage diabetes.
 CONTRAINDICATIONS OF BHUJANGASANA
 Pregnant Women should avoid this asana.
 People with fractured ribs or wrist should avoid this asana.
 People with abdominal surgeries such as hernia should avoid this asana.

Fig 12: Bhujangasana

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 PASCHIMOTTANASANA
 PROCEDURE
 Sit in Dandasana Position and inhale and then slowly raise your arms over
your head with your palms facing forward.
 Keep your neck spine and arms in straight line.
 Exhale and slowly bend forward keeping your spine and knees straight.
 Your forehead should touch the knees and your elbows should touch the floor.
 Hold this position for 10 to 30 seconds.
 Then slowly raise your arms and torso until you are upright once again with
your arms stretched over your head.
 Exhale, and bring your hands down by your sides.
 BENEFITS OF PASCHIMOTTANASANA
 Stretches spine, shoulders and hamstrings and hence improves flexibility
 Cures indigestion, constipation and other digestive disorders.
 It helps in controlling weight and prevents diabetes.
 Calms the mind, removing anxiety, anger, fatigue and irritability.
 CONTRAINDICATIONS OF PASCHIMOTTANASANA
 Avoid practicing this asana, if you are suffering from asthma or diarrhea.
 People having back or spinal problem such as sciatica or slipped disc should
avoid this asana.
 People with abdominal surgeries such as hernia should avoid this asana.
 Pregnant woman should avoid this asana.

Fig 13: Paschimottasana

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 SUKHASANA
 PROCEDURE
 Sit straight with legs stretched out in front of you.
 Cross your legs such that your right leg is under the left knee and left leg is
under the right knee.
 Place your hands on the knees with palm facing downwards.
 Close your eyes and breathe normally
 Relax your whole body and maintain this posture for 5 minutes.
 BENEFITS OF SUKHASANA
 Relaxes mind and body.
 Broadens the chest and collar bone and hence fights asthma.
 improves body posture.
 Strengthens the spine and back muscles.
 Helps in reducing fatigue.
 stretches the ankles and knees.
 CONTRAINDICATIONS OF SUKHASANA
 People suffering from hip or knee injuries should avoid this asana.
 it is also not recommended for people having spinal problems

Fig 14: Sukhasana

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 PARVATASANA
 PROCEDURE
 Sit in vajrasana, sukhasana or padmasana keep the spine and the neck straight.
 Close your eyes gently and inhale, raising both hands above the head.
 Join the two palms in namaskar mudra.
 Elbows should be straight and hands stretched upwards
 Breathing should be normal.
 Stay this position for some time and return to normal position while exhaling.
 Repeat this for 4 to 5 times
 BENEFITS OF PARVATASANA
 Since it gives a full body stretches so it improves the blood circulation.
 It helps in reducing mental fatigue and also improves the memory and
concentration.
 It helps in reducing the respiratory problems like asthma.
 The regular practice of this pose prevents rheumatic stiffness and arthritis.
 CONTRAINDICATIONS OF PARVATASANA
 Persons suffering from knee problems should not perform this asana.

Fig 15: Parvatasana

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 TADASANA
 PROCEDURE
 Stand straight, keeping the feet together or about 10 cm apart, and the arms by
the sides.
 Make the body firm and distribute the body weight equally on both feet.
 Raise the arms straight over the head. Interlock the fingers and turn the palms
upward. The hands should be raised on the top of the head.
 Inhale a deep breath and stretch the arms, shoulders and chest in the upward
direction.
 Raise the heels and stand on the toes.
 Stretch the whole body from top to bottom. Do not lose balance or move the
feet.
 Hold the breath and retain this position for a few seconds.
 Lower the hands while exhaling and bring the hands down to the sides of your
body.
 Relax and take deep breaths.
 BENEFITS OF TADASANA
 Increases the height and overall growth of the body by stretching the muscles.
 Strengthens the abdomen as well as the muscles and legs.
 Helpful in giving relief in sciatica and back pain.
 Beneficial in reducing flat feet.
 Improves the physical as well as the mental balance.
 CONTRAINDICATIONS OF TADASANA
 Avoid practicing this asana for too long as prolonged standing may cause
strain on the muscles of the legs.
 Don’t put too much pressure on the knees as it may cause pain in the knees.
 People suffering from migraine, insomnia, joint pain or low blood pressure
should avoid practicing this asana.

Fig 16: Tadasana

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 SHAVASANA
 PROCEDURE
 Lie flat on your back, like our sleeping pose. Legs should be separated.
 Keep your arms at your side and your palms facing up. Just relax.
 Close your eyes and breathe deeply and slowly through the nostrils.
 Start concentrating from your head to your feet. This means you are
consciously relaxing your each part of the body. Don’t move ahead without
relaxing particular part of the body.
 On each inhaling and exhaling (breathing) think that your body is totally
relaxed. Let your tension, stress, depression and worry run away on each
exhaling.
 BENEFITS OF SHAVASANA – CORPSE POSE
 It relaxes your whole body.
 Releases stress, fatigue and tension.
 Improves concentration.
 Cures insomnia.
 Relaxes your muscles.
 Excellent asana for stimulating blood circulation.
 Beneficial for those suffering from neurological problem, asthma, constipation
and diabetes.

Fig 17: Savasana

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 PRACTICAL NO. 3

GAMES & SPORTS

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Practical-4: Any one game of your choice out of the list above. Labelled diagram of field & equipment (Rules,
Terminologies & Skills).

(Write Any One Game of Your Choice )

* Basketball, Football,
Kabaddi, Kho-Kho,
Volleyball, Handball,
Hockey, Cricket, Bocce &
Unified Basketball [CWSN
(Children with Special
Needs - Divyang)]

ANY ONE GAME OF YOUR CHOICE HAS TO BE WRITTEN IN PRACTICAL FILE.