Subject: Physical Education
1. Seven-Day Fitness Plan
Day 1 – Cardio
Warm-up: Spot jogging, arm rotations (5 minutes)
Main exercise: Brisk walking, skipping (15 minutes)
Cool-down: Deep breathing, stretching (5 minutes)
Day 2 – Strength
Warm-up: Jumping jacks, neck rotation
Main exercise: Push-ups, squats, lunges
Cool-down: Shoulder and leg stretches
Day 3 – Flexibility
Warm-up: Light walking
Main exercise: Yoga asanas, stretching
Cool-down: Meditation and breathing exercises
Day 4 – Endurance
Warm-up: Jogging
Main exercise: Running or cycling
Cool-down: Slow walking
Day 5 – Core
Warm-up: Arm swings
Main exercise: Plank, sit-ups
Cool-down: Back stretching
Day 6 – Sports Activity
Warm-up: Stretching
Main exercise: Football or badminton
Cool-down: Relaxation exercises
Day 7 – Rest and Recovery
Warm-up: Light stretching
Main exercise: Walking
Cool-down: Meditation
2. Short Notes (50–60 words each)
a) Components of Physical Fitness
Physical fitness has five main components: strength, endurance, flexibility, speed and
coordination. Strength helps muscles perform work, endurance allows activity for a longer
duration, flexibility improves joint movement, speed increases quick actions and coordination
helps in balanced body movements. All components together maintain overall fitness.
b) Principles of Training
Principles of training guide effective exercise planning. Important principles include overload,
progression, specificity, regularity and recovery. Overload means increasing exercise
gradually, progression ensures improvement, specificity focuses on particular fitness goals,
regularity maintains fitness and recovery prevents injury and fatigue.
c) Benefits of Yoga
Yoga improves physical, mental and emotional health. It increases flexibility, balance and
strength. Yoga helps reduce stress and anxiety and improves concentration. Regular
practice improves digestion, posture and breathing capacity. It also promotes inner peace
and overall well-being.
d) Importance of Warm-up
Warm-up prepares the body for physical activity. It increases blood circulation, raises body
temperature and makes muscles flexible. Warm-up reduces the risk of injury and improves
performance. It also prepares the mind for exercise and enhances coordination.
3. Yoga Task (Any Two Asanas)
1. Tadasana (Mountain Pose)
Procedure:
Stand straight, feet together, raise arms upward, stretch body and breathe deeply.
Benefits:
Improves posture, balance and concentration.
Precautions:
Avoid if suffering from low blood pressure.
2. Bhujangasana (Cobra Pose)
Procedure:
Lie on stomach, place palms near chest, lift upper body while inhaling.
Benefits:
Strengthens spine, improves digestion.
Precautions:
Avoid during pregnancy or back injury.
4. Basic Information of One Game –
Football
History:
Football originated in England.
Rules:
Two teams of 11 players, no hand use except goalkeeper.
Skills:
Passing, dribbling, shooting, heading.
Field:
Rectangular grass field with two goalposts.
5. One-Day Healthy Diet Plan for Students
Breakfast: Milk, fruit, whole-grain bread
Mid-morning: Nuts or fruit
Lunch: Roti, dal, vegetables, curd
Evening snack: Sprouts or fruit juice
Dinner: Rice/roti, vegetables, salad
Water: 8–10 glasses
6. Fitness Log (Any 3 Days)
Day 1
Walking – 20 minutes
Stretching – 10 minutes
Day 2
Skipping – 15 minutes
Yoga – 15 minutes
Day 3
Jogging – 20 minutes
Meditation – 10 minutes