DELHI PUBLIC SCHOOL, ROORKEE

Affiliation No. 3530341

School Code 81568
Session: 2024-25
Physical Education Practical (048)

Record File shall include: MM. 30

❖ Practical-1: Fitness tests administration.

❖ Practical-2: Procedure for Asanas, Benefits & Contraindication for any two Asanas
for each lifestyle disease.

❖ Practical-3: Anyone one IOA recognized Sport/Game of choice. Labelled diagram

of Field & Equipment. Also mention its Rules, Terminologies, Skills and Awards.
(Volleyball, Basketball, Cricket, Badminton, Kho-Kho)

• Practical-1 Fitness Test – SAI Khelo India Fitness Test in schools

Motor Fitness: It is a person’s ability to perform physical activities.

Purpose: To measure Motor Fitness of Boys and Girls.

Test Items: This test consists of 9 test items for 2 categories.
Battery of Tests:

AGE GROUP: 9-18+ YEARS/ CLASS 4 to 12

For Class 4 to 12, it is important for students to have an overall physical fitness. The following
Components are to be considered in Physical Health and Fitness Profile:

1. BMI
2. Strength Test
a. Abdominal Partial Curl-up Test
b. Muscular Endurance (Push Ups for Boys, Modified Push Ups for Girls)
3. Sit and Reach Flexibility Test
4. 600 Meter Run/Walk (Cardiovascular Endurance)
5. 50 M Speed Test
 1. Body Mass Index:

Purpose/Aim: The purpose of the test is to measure whether a person is underweight or have a
healthy weight, excess weight, or obesity.

Equipment Required: Flat Clean surface, Weighing Machine,

Stadiometer/Measuring Tape pasted on a wall. Pen and paper
Procedure: Measuring Height Accurately
1. Remove the participant’s shoes, bulky clothing, and hair ornaments, and unbraid hair that
interferes with the measurement.
2. Take the height measurement on flooring that is not carpeted and against a flat surface such as a
wall with no molding.
3. Have the participant stand with feet flat, together, and back against the wall. Make sure legs are
straight, arms are at sides, and shoulders are level.
4. Make sure the participant is looking straight ahead and that the line of sight is parallel with the floor.
5. Take the measurement while the participant stands with head, shoulders, buttocks, and heels
touching the flat surface (wall).
6. Accurately record the height to the nearest 0.1 centimeter.
Measuring Weight Accurately
1. Use a digital scale. Avoid using bathroom scales that are spring- loaded.
2. Place the scale on firm flooring (such as tile or wood) rather than carpet.
3. Have the participant remove shoes and heavy clothing, such as sweaters.
4. Have the participant stand with both feet
in the center of the scale.
5. Record the weight to the
Nearest decimal fraction

Scoring: Height recorded in meters or cms.

Weight will be recorded in kilogram (kg)
and grams.
Computing Formula of BMI:

BMI Norm Table:

 2. STRENGTH TEST:

(A) Abdominal Strength: Partial Curl Up:

Purpose: To measure abdominal muscular strength and endurance of the abdominals and hip flexors,
Equipment: Flat mat, stopwatch, recording sheets, pen
Procedure:
1. The subject lies on a flat, clean mat surface with 2 tape markings
6 inch apart with hands straight on the sides (palms facing downwards)
fingers touching the first marking knees flexed, usually at 90 degrees
and heels 18 inches away from buttocks ,
2. On the command the subject raises the trunk in a smooth
motion curling up the desired amount (at least 6 inches above ground).
Finger tips touching the second marking
3. The trunk is lowered back to the floor so that the shoulder
blades or upper back touch the floor
4. Repeat the same and Perform as many number of curl ups as
possible a certain timeperiod, such as 30seconds (Age 9-14 years) or 1Minute (Age15+)
5. Record the number of curl ups done in stipulated time period.
Scoring: Total number of curl ups done is score.

(B). Muscular Endurance (Push Ups for Boys, Modified Push Ups for Girls)

Push Ups (Boys), Push up Fitness Test (also called the press-up test)
Purpose: To measure the strength and endurance of the arms and shoulder girdle.
Age Level: Ages ten through college for boys only.

Equipment: A mat on the floor pre-test: Perform a

standard warm-up.
Procedure:
1. Straight arm front leaning rest position with the
hands and toes touching the floor.
2.The body and legs in a straight line, feet slightly apart,
the arms at shoulder width.
3.The subject lowers the body until the chest touches
the mat, then returns back to the starting position with the arms extended.
4. This action is repeated, and the test continues until exhaustion.

Scoring: The number of correctly completed push-ups is the score.

Advantages: 1. this test is easy and quick to perform.
2. Usually requiring minimal or inexpensive equipment.
3. Many subjects can be tested at once.

Modified Push Ups Fitness Test (for Girls) ("bent knee")

Purpose: To measure the strength and endurance of the arms and shoulder girdle.
Age Level: Ages ten through college for girls only.
Equipment and materials: A mat on the floor
Pre-test: Perform a standard warm-up.
1. Knee on the floor, hands on either side of the chest and keep
your back straight.
2. Lower the chest down towards the floor, till your elbows are at
right angles or your chest touches the ground.
3. Do as many push-ups as possible until exhaustion.
4. Count the total number of push-ups performed.

Scoring: The number of correctly completed push-ups is the score.

Advantages: 1. this test is easy and quick to perform.
2. Usually requiring minimal or inexpensive equipment.
3. Many subjects can be tested at once.

3. SIT AND REACH TEST:

Introduction: This test was first described by Wells and Dillon (1952).
This test is widely used as a general test of flexibility.
Purpose: To measure flexibility of the lower back and hamstring muscles.
Equipment: 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
centimeter/mm, Pen & paper.

Procedure of Test:
1. The athlete warms up for 10 minutes .The athlete sits on the floor with their legs fully extended
with the bottom of their bare feet against the box .Shoes should be removed.
2. The soles of the feet are placed flat against the box. Both knees should be locked and pressed
flat to the floor - the assistant may help by holding them down.
3. With the palms facing downwards, and the hands on top of each other, the subject reaches forward
along the measuring line as far as possible.
4. Ensure that the hands remain at the same level, not one reaching further forward than the other.
5. After some practice reaches, the subject reaches out and holds that position for at least one-two
seconds while the distance is recorded. The athlete performs the test three times.
6. Make sure there are no jerky movements.
Scoring:The score is recorded to the nearest centimeter as the distance reached by the hand.
Advantages:
1. The sit and reach test is a common test of flexibility, and is an easy and quick test to perform.
2. If using the standard testing procedure, there is a lot of published data to use for comparison.
Disadvantages:
1. Variations in arm, leg and trunk length can make comparisons between individuals misleading.
2. This test is specific to the lower back and hamstrings, and may not be relevant to other body parts.

4. 600M RUN/ Walk Test:

Purpose: To measure Cardiovascular Fitness/Cardiovascular Endurance
Equipment: A marked track, a stop watch. Pen & paper.
Procedure:
1. The student stands near the starting line.
2. On the command “Go” run and cover the distance of 600M. In the fastest possible pace.
3. Record the time taken.
Scoring: Total time taken to complete the distance is taken as score.

5. 50M STANDING START TEST:

Purpose: To measure speed.

Equipment: Marked 50M Area, Stop watch, Pen & paper.
Procedure:
1. Mark an area of 50M.
2. The student stands near the starting line.
3. With standing start, on the command “Go” run as fast as you can to cover the distance of 50M.
4. Record the time taken.
Scoring: Total time taken to complete the distance is taken as score.

❖ Practical- 2: Procedure for Asanas, Benefits & Contraindication for any two Asanas for
each lifestyle disease.

2.1 Obesity: Procedure, Benefits and Contraindications for:

Obesity is defined as abnormal or excessive fat accumulation that may impair health. Obesity is a
medical condition when the body of a person contains 20% or more fat as compared to ideal weight.
According to WHO, BMI = Weight (in kg) / Height (in m2)
BMI is less than 18.5, the person is in the underweight category.
Causes of Obesity:
The fundamental cause of obesity and overweight is an energy imbalance between calories consumed
and calories used.
Risk Factors of Obesity:
Raised BMI is a major risk factor for diseases such as heart diseases, diabetes; osteoarthritis etc.

Various Yoga Asanas

Various yogic asanas can be performed to reduce the obesity and achieve a healthy body weight .The
major asanas to control obesity are 1.Tadasana, ,2.Katichakrasana, 3.Pavan muktasana, 4.Matsayasana,
5.Halasana, 6.Pachimottansana, 7.Ardha -Matsyendrasana, 8. Dhanurasana, 9.Ushtrasana, 10.Suryabedhan
pranayama.

1. Tadasana Procedure :
1. Stand erect, feet together, hands by the side of the thighs.
2. Stretch the arms upward; keep them straight and parallel to each other in
vertical position, with the palms facing each other.
3. Slowly, raise the heels as much as you can and stand on toes. Stretch body up
as much as possible. Maintain the position for 5-10 seconds comfortably.
4. Come back, to initial position slowly.
Benefits:
1. It helps to prevent and reduce obesity relieves tension, aches and pains
throughout the body,
2. It helps in strengthening thighs, knees and ankles.
3. By doing this asana regularly, children can increase their height.
4. It helps to remove laziness and depression.
5.Improves blood circulation.
Contraindications:
1. Those having complaints of migraine should avoid practicing this asana.
2. KATICHAKRASANA
Katichakrasana is made with the combination of three words: 'kati' which means 'waist; 'chakra'
which means 'wheel' and 'asana' which means 'pose or posture'. The
arms and Waist are moved alike the wheel in this asana
Procedure
1. Firstly, stand straight with feet 12 inches apart.
2. Raise your arms and keep it to your chest level and keep arms straight
and palms facing towards each other.
3. Now, move your arms towards right side keeping the left arm bent
while inhaling slowly.
4. While moving arms towards right side, simultaneously rotate your waist towards right side.
5. Rotate your arms and waist as comfortable as possible.
6. While twisting, see towards back side of your body.
7. Slowly exhale and return the arms towards the front of the body.
8. Repeat the same procedure towards the left side of the body.
Benefits
a. 1.It helps to prevent and reduce obesity.It helps in strengthening neck, shoulders, arms etc.
b. It helps in strengthening the lowerback.
c. It helps in stretching the waist region.

Contradictions:
a. It should be avoided by people suffering from back pain.

2.2 Diabetes: Procedure, Benefits and contraindications

Diabetes is a disease in which blood glucose, or blood sugar, levels are too high. Glucose comes from
the digested food. Insulin is a hormone that helps glucose makes its way to cells for energy and
growth.
Diabetes can be classified into following types:
Type 1- When there is no production of insulin.
Type 2- When the pancreas does not produce enough insulin.
Causes of type 1 diabetes
Type 1 is thought to be caused by following factors:
1. Family history: 2. Environmental factors: 3. The presence of damaging immune system cells
Causes of type 2 diabetes
It’s believed that genetic and environmental factors play a role in the development of type 2 diabetes.
Being overweight is strongly linked to the development of type 2 diabetes.
1. Weight: 2. Inactivity: 3. Family history: 4. Age:
Various yogic asanas can be performed to reduce the diabetes and achieve a healthy body.

1. Bhujangasana
Procedure:
To perform Bhujangasana, following steps should be followed:
1. Lie on the ground on your stomach with forehead touching the floor;
legs together, hands by the side of thighs.
2. Fold the arms at elbows and place the palms by the side of the
shoulders, with tips of the fingers not at shoulder line.
3. Inhaling, slowly raise the head first, then neck and after that shoulders. Shoulders should be
shrugged backwards.
4. Raise the trunk up to the navel region. Raise the chin as high as Possible.
5. Maintain this position for 5 -10 seconds or as long as comfortable.
6. Come back, to initial position slowly.
Benefits:
1. It helps to make spinal column flexible.
2. It solves digestive problems.
3. It improves the function of internal organs especially the pancreas, liver and kidneys.
4. It helps to reduce weight.
Contraindications:
1. Avoid during pregnancy.
2. Those suffering from hernia, and back pain should not perform it.
3. People with peptic ulcer, and acute abdominal pain should avoid
practicing this asana..
2. Shalabhasana
Procedure:
To perform Shalabhasana the following steps should be performed:
 1. Lie flat on the stomach, Place both palms under the thighs.
2. Chin slightly forward and on the floor.
3. Inhaling and pressing the palms on the ground raise both the legs upward as high as possible.
4. Maintain the position with normal
breathing for few seconds.
5. Come back, to initial position
slowly. .It strengthens the lower back
and pelvic organs.
Benefits:
. It gives relief in the conditions of mild sciatica, backache.
. It helps to reduce excessive fat formed around the knees, the thighs, the waist and the abdomen.
. It cures cervical pain and spine ailments.
Contraindications:
1. Avoid during head ache.
2. Avoid during serious back injury.
2.3 Asthma: Procedure, Benefits & Contraindications for Tadasana, Urdhwahastottansana,
UttanMandukasana, Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati,
GomukhasanaMatsyaasana, Anuloma-Viloma. •
Asthma is a chronic disease involving the airways in the lungs. In asthma, the airways become
inflamed, narrow, swell and produce extra mucus makes it difficult for air to move in and out of the
lungs, causing symptoms such as coughing, wheezing, shortness of breath and/or chest tightness.
Causes: Exposure to various irritants and substances that trigger allergies and triggers signs and
symptoms of asthma.
1. Airborne substances, such as pollen, dust mites, mold spores, smoke etc,
2. Respiratory infections, such as the common cold because of cold air.
3. Certain medications, including beta blockers, aspirin etc,
4. Sulfites and preservatives added to some types of foods and beverages,
1. Urdhwahastottansana,
Urdha means upward, In this posture, the arms are stretched upwards, so that is why
it is called Hastottanasana.
Procedure:
1. Stand erect on the ground with both feet together.
2. Inhale slowly and raise both arms over the head.
3. With palms facing up, interlock your fingers.
4. Exhale and bend from the waist towards the right side.
5. Maintain this position comfortably for 5-10 seconds.
6. Come back, to initial position and repeat the same procedure on the other side.

Benefits:
1. It relaxes the whole body.
2. It relieves the muscle pain in neck, shoulders and arms.
3. It helps in increasing the height of growing children.
4. It increases the flexibility of spine.
Contraindications:
1. During hernia, abdominal inflammation, this asana should be avoided.
2. In case of neck or shoulder injuries this asana should be avoided.
2. VAKRASANA (TWISTED POSE)
Procedure:
1. Sit on the carpet, stretch the legs straight.
2. Fold the right leg at knee and touch right leg’s heel to the left
leg’s knee, keeping right foot at the floor itself.
3. Take the right hand to back of the waist twisting your trunk,
spread in palms and place it on the carpet.
4. Bring the left hand close to right knee and hold the right leg’s ankle with the left hand.
5. Twist the head and shoulder to right side and look straight to the right shoulder’s side (i.e. back
side).
6. Stay in the pose for 5-10 seconds breathing normally.
7. Come back, to initial positionslowly and repeat the same on left side.
Benefits:
1. It helps to reduce belly fat.
2. It improves the function of both spinal cord and nervous system.
3. Waist and back pain are reduced.
7. It strengthens kidney.
Contraindications:
1. Avoid if suffering from, hernia, back pain.
2. Those who suffer from ulcer and enlargement of liver should not practice it.

2.4 Hypertension:
Blood pressure is the force exerted by the blood against the walls of arteries. The pressure exerted
during contraction of the heart is called systolic pressure. The pressure exerted during relaxation of
the heart is called diastolic pressure. A reading of 120/80 is normal blood pressure.140/90 or higher is
high blood pressure.
When the blood pressure becomes abnormally high it is called hypertension. It can cause serious
problems such as stroke, heart failure, heart attack and kidney failure.
Causes of hypertension: High blood pressure has many causes:
1. Age: The risk of high blood pressure increases as you age.
2. Family history: High blood pressure tends to run in families.
3. Being overweight or obese: The more you weigh the more blood pressure you have.
4. Not being physically active: Lack of physical activity also increases the risk of hypertension.
5. Too much salt (sodium) in your diet: Too much sodium in your diet can cause increases in B.P.
6. Stress: High levels of stress can lead to increase in blood pressure.
Various yogic asanas can be performed to reduce the hypertension and achieve a healthy body .The
 major asanas to control hypertension are: Tadasana, Katichakransan, Uttanpadasana, ArdhaHalasana,
SaralaMatyasana, Gomukhasana, UttanMandukasana, Vakrasana, Bhujangasana, Makarasana, Shavasana,
Nadishodhanapranayam, Sitlipranayam.
UTTANPADASANA: is made up of three words Uttana which means upwards; pada which means legs and
'asana' mans posture or pose. The name of this asana is called so as the legs are raised in dorsal position.
Procedure:
.Lie down straight on your back and place your hands on the
side and feet together.
2. Place your hands close to your thighs. Now breathe in and
raise your upper torso and legs in the upward direction and
do not bend your knees.
.Rest all your body weight on your back muscles
5. Return to the starting position with deep exhalation
.Maintain in this pose for a minimum of 1-2 minutes and repeat this asana for 3-4 times
Benefits:
1. Strengthens and adds flexibility to back muscles and
2 Cures cervical spondylitis and spinal cord ailments 3.
Balances Manipura chakra.
4. Improves functioning of internal organs.
5. Relieves depression
Contradictions:
1. People with acute back pain or slip disc should avoid this pose .
2. A person with severe sciatica should not do this asana
3. Woman with major problems with menstruation or with a prolapsed uterus should avoid this asana.
4 Women in their pregnancy should avoid this posture.

2. ARDHA HALASANA
Ardha Halasana is the combination of three words 'ardha' which means "half; hala' which means
"plough and asana which means 'pose or posture. Here, the body resembles the shape of a
plough while the body is in final position of this asana
Procedure:
1. Lie on the back r keeping arms aside and legs together.
2 Firstly, lift the legs straight up to 900
3. Place your hand near your buttocks.
4 The legs should be kept straight for 10-15 seconds.
5. Slowly, bring the legs back on the floor Repeat this asana for
3-4 times
Benefits:
1. It benefits the thyroid gland.
2.It helps in stretching the spine and back muscles
3.It helps in strengthening the back and leg muscles,
Contradictions:
1.People with acute back pain or slip disc should avoid this pose.
2. A person with severe sciatica should not do this asana
3.Women in their pregnancy should avoid this posture.
❖ Practical-3: Anyone one IOA recognized Sport/Game of choice. Labelled diagram
of Field & Equipment. Also mention its Rules, Terminologies, Skills and Awards.
(Volleyball, Basketball, Cricket, Badminton, Kho-Kho)