PHYSICAL EDUCATION RECORD FILE
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Class: XII (Session 2025–26)
Subject Code: 048
Name: _______________________
Roll No.: ____________________
School Name: ____________________
Teacher’s Name: ____________________
INDEX
S. No. Practical Name Page No.
1 Fitness Test (SAI Khelo 3–8
India)
2 Yogic Practices (Asanas for 9–18
Lifestyle Diseases)
3 Game/Sport of Choice 19–24
(Volleyball)
4 Conclusion 25
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PRACTICAL - 1: FITNESS TEST (SAI KHELO INDIA TEST)
Aim: To assess physical fitness using the SAI Khelo India Fitness Test. This test is a
comprehensive battery designed to evaluate key components of fitness in Indian youth. It
helps in identifying talent and promoting sports at the grassroots level.
Apparatus Required: Stopwatch, Measuring Tape, Weighing Machine, Cones, Mats.
1. BMI (Body Mass Index)
● Aim: To assess the relationship between body weight and height. It is a simple and widely
used tool for determining if a person has a healthy body weight for their height.
● Apparatus: Weighing machine and a measuring tape or stadiometer.
● Procedure:
1. The student's body weight is measured in kilograms (kg) using a calibrated weighing
machine.
2. The student's height is measured in meters (m) using a measuring tape or a
stadiometer. The student should stand straight with their back against the wall.
3. The BMI is calculated using the formula: BMI = Weight (kg) ÷ Height² (m).
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BMI (Continued)
● Precautions:
1. The student should remove their shoes and any heavy clothing before being
weighed.
2. The height measurement should be taken with the head held straight and the heels
flat on the ground.
3. Ensure the weighing machine is placed on a flat, hard surface for accurate results.
● Interpretation:
○ Below 18.5: Underweight.
○ 18.5 – 24.9: Normal.
○ 25.0 – 29.9: Overweight.
○ Above 30.0: Obese.
2. 50m Sprint Test
● Aim: To assess speed and explosive strength. This test measures the maximum speed a
student can achieve over a short distance, which is a key component of most sports.
● Apparatus: Stopwatch and a 50-meter straight track. Cones can be used to mark the
start and finish lines.
● Procedure:
1. The student stands at the starting line in a ready position.
2. On the command "Go," the stopwatch is started, and the student runs 50m as fast as
possible.
3. The time is recorded as soon as the student crosses the finish line. The time is
usually recorded in seconds, to two decimal places.
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50m Sprint Test (Continued)
● Precautions:
1. The student must warm up properly with light jogging and stretching to prevent
muscle injury.
2. The starter's command must be clear and audible. A false start should result in a
re-run.
3. The track should be clear of any obstacles and have a flat, even surface.
3. 600m Run/Walk Test
● Aim: To assess cardio-respiratory endurance. This test measures the ability of the heart,
lungs, and circulatory system to supply oxygen to the working muscles during prolonged
physical activity.
● Apparatus: Stopwatch and a 200m or 400m track to measure the 600m distance.
● Procedure:
1. The student stands at the starting line.
2. On the command "Go," the stopwatch is started.
3. The student runs or walks the 600m distance. They are allowed to walk if they get
tired, but the goal is to finish in the shortest time possible.
4. The time is recorded as soon as the student completes the distance.
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600m Run/Walk Test (Continued)
● Precautions:
1. The student should not begin with an all-out sprint to avoid early fatigue. A steady
and continuous pace is recommended.
2. It is important to stay hydrated and listen to the body's signals during the run.
3. The test should not be conducted in extreme weather conditions.
4. Sit & Reach Test
● Aim: To assess the flexibility of the lower back and hamstrings. Good flexibility is crucial
for preventing injuries and improving overall movement efficiency.
● Apparatus: A flexometer box or a simple scale and a flat wall.
● Procedure:
1. The student sits on the floor with legs extended and feet flat against the flexometer
box (or wall).
2. The student places one hand over the other with palms down and slowly bends
forward, pushing the sliding scale as far as possible.
3. The maximum distance reached is recorded. This position should be held for a few
seconds without bouncing.
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Sit & Reach Test (Continued)
● Precautions:
1. The knees must remain straight throughout the test.
2. The movement should be slow and controlled; jerky movements can lead to injury.
3. The best of two or three trials can be recorded for a more accurate result.
5. Push-ups (for Boys) / Modified Push-ups (for Girls)
● Aim: To assess upper body strength and endurance. This test is a reliable indicator of the
strength of the chest, shoulders, and triceps.
● Apparatus: An exercise mat for comfort.
● Procedure:
1. Push-ups (Boys): The student lies face down on the mat. With the body straight,
they push up with their hands until their arms are fully extended. They then lower
their body until their chest is a few inches from the ground. This constitutes one
repetition. The student performs as many correct reps as possible.
2. Modified Push-ups (Girls): The student starts on their knees with hands
shoulder-width apart. They keep their back straight and lower their chest toward the
ground by bending their elbows. They then push back up to the starting position.
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Push-ups (Continued)
● Precautions:
1. The body must be kept in a straight line from head to toe during the entire exercise.
2. The hips should not sag or rise up.
3. Each push-up must be performed to the full range of motion.
6. Partial Curl-ups
● Aim: To assess abdominal strength and endurance. This test is a safer alternative to full
sit-ups, as it places less strain on the lower back.
● Apparatus: An exercise mat.
● Procedure:
1. The student lies on their back with knees bent at a 90-degree angle and feet flat on
the floor.
2. The student places their hands on their thighs.
3. Slowly, they lift their head and shoulders off the ground until their fingertips reach
their knees.
4. They then slowly lower their body back to the starting position. This is one repetition.
The student performs as many reps as possible.
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Partial Curl-ups (Continued)
● Precautions:
1. The movement must be slow and controlled.
2. The student should use their abdominal muscles to lift the torso, not the neck.
3. The hips must remain on the ground throughout the exercise.
Observation Table (Sample Data)
Test Student’s Result Remark
BMI 20.5 Normal
50m Sprint 9.8 sec Good
600m Run/Walk 2 min 30 sec Average
Sit & Reach 12 cm Excellent
Push-ups 20 reps Excellent
Curl-ups 25 reps Good
Result: Based on the results, the student is physically fit with good explosive strength and
flexibility. However, there is a need to improve cardio-respiratory endurance.
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PRACTICAL - 2: YOGIC PRACTICES
Aim: To study the procedure, benefits, and contraindications of asanas for common lifestyle
diseases. Yoga is a holistic practice that combines physical postures, breathing exercises, and
meditation to improve overall health.
Apparatus Required: Yoga mat.
1. Obesity
Obesity is a medical condition where excess body fat accumulates to the extent that it may
have a negative effect on health. Yoga can help by stimulating the metabolism and reducing
stress-related eating.
● Tadasana (Mountain Pose)
○ Procedure: Stand with your feet slightly apart. Inhale and raise your arms overhead,
stretching your body upwards. Lift your heels and stand on your toes, holding the
pose for a few seconds. Exhale and return to the starting position.
○ Benefits: It helps to lengthen the body, tone muscles, and can aid in weight
reduction by improving blood circulation and metabolism.
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Tadasana (Continued)
● Contraindications:
○ Individuals with a history of vertigo or low blood pressure should avoid this pose to
prevent dizziness.
○ Avoid this pose if you have severe headaches.
● Katichakrasana (Standing Spinal Twist)
○ Procedure: Stand with your feet shoulder-width apart. Raise your arms to shoulder
level. Exhale and twist your torso to the right, placing your right hand behind you and
your left hand on your right shoulder. Inhale and return to the center. Repeat on the
other side.
○ Benefits: This pose is effective in reducing waistline fat and improving spinal
flexibility. It also helps to stimulate the digestive organs.
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Katichakrasana (Continued)
● Contraindications:
○ Avoid if you have a slip-disc or a severe spinal injury.
○ Those with hernia should also avoid this asana.
● Pavanmuktasana (Wind-Relieving Pose)
○ Procedure: Lie on your back. Bend your knees and bring them to your chest. Hug
your knees with both hands and press them into your chest. Lift your head towards
your knees.
○ Benefits: This asana is very beneficial for reducing belly fat and improving
digestion. It is known to relieve gas and constipation.
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Pavanmuktasana (Continued)
● Contraindications:
○ This pose is not recommended during pregnancy.
○ Avoid it if you have recently had abdominal surgery.
2. Diabetes
Diabetes is a metabolic disease that causes high blood sugar. Yoga can help by stimulating
the pancreas to produce more insulin and by reducing stress.
● Bhujangasana (Cobra Pose)
○ Procedure: Lie on your stomach with palms on the floor beside your shoulders.
Inhale and lift your chest and head, arching your back like a cobra. Hold for 15-20
seconds.
○ Benefits: This pose stimulates the pancreas, which helps in the regulation of insulin.
It also helps in maintaining a healthy digestive system.
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Bhujangasana (Continued)
● Contraindications:
○ Avoid this asana if you have a hernia or stomach ulcers.
○ People with severe back pain or a spinal injury should not perform this pose.
● Dhanurasana (Bow Pose)
○ Procedure: Lie on your stomach. Bend your knees and hold your ankles with your
hands. Inhale and lift your chest and thighs off the ground, forming a bow shape with
your body.
○ Benefits: It activates the pancreas and improves blood circulation. It also
strengthens the back and improves flexibility.
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Dhanurasana (Continued)
● Contraindications:
○ Avoid if you have back pain, high blood pressure, or a hernia.
○ Pregnant women should not perform this asana.
● Ardha Matsyendrasana (Half Spinal Twist)
○ Procedure: Sit with your legs extended. Bend your right leg and place your foot over
the left knee. Bend your left leg and place it beside your right hip. Place your right
hand behind you and your left hand on your right knee, then twist your torso to the
right.
○ Benefits: This pose stimulates the pancreas, makes the spine flexible, and
massages the abdominal organs.
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Ardha Matsyendrasana (Continued)
● Contraindications:
○ Do not perform this asana in case of a severe spinal injury.
○ People with peptic ulcers or hernia should avoid it.
3. Asthma
Asthma is a chronic respiratory disease that affects the airways. Yoga can help by increasing
lung capacity and clearing the respiratory system.
● Gomukhasana (Cow Face Pose)
○ Procedure: Sit in a comfortable cross-legged position. Stack your right knee on top
of your left. Take your right arm up and over your shoulder, and your left arm from
below, clasping your hands behind your back. Repeat on the other side.
○ Benefits: It expands the chest and increases lung capacity, which can help relieve
asthma symptoms.
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Gomukhasana (Continued)
● Contraindications:
○ Avoid if you have severe shoulder or knee pain.
○ Do not force your body into the pose; only go as far as is comfortable.
● Anulom Vilom Pranayama
○ Procedure: Sit in a comfortable position. Close your right nostril with your thumb and
inhale through the left nostril. Then close your left nostril with your ring finger and
exhale through the right nostril. Repeat the cycle.
○ Benefits: This breathing exercise clears the respiratory system, strengthens the
lungs, and calms the mind.
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Anulom Vilom Pranayama (Continued)
● Contraindications:
○ Perform this slowly if you have a severe cold or nasal blockage.
○ Do not hold your breath for too long if you are a beginner.
● Matsyasana (Fish Pose)
○ Procedure: Lie on your back. Inhale and lift your chest upwards, supporting yourself
on your elbows. Arch your back and place the crown of your head on the floor.
○ Benefits: It expands the lungs and helps relieve breathing problems associated
with asthma and bronchitis.
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Matsyasana (Continued)
● Contraindications:
○ Avoid if you have a severe neck or back injury.
○ People with high blood pressure should not perform this asana.
4. Hypertension
● Shavasana (Corpse Pose)
○ Procedure: Lie on your back with your legs slightly apart and arms at a distance from
your body, palms facing up. Close your eyes and relax your entire body.
○ Benefits: This asana is known to reduce stress and anxiety, which are major
contributors to high blood pressure.
● Nadi Shodhana Pranayama
○ Procedure: Sit in a meditative pose. Close your right nostril and inhale through the
left for 4 seconds. Hold your breath for 16 seconds. Then exhale through the right
nostril for 8 seconds. Repeat the cycle with the other nostril.
○ Benefits: It balances the nervous system, reduces stress, and helps to lower blood
pressure.
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PRACTICAL - 3: GAME/SPORT OF CHOICE (VOLLEYBALL)
Aim: To study the rules, court diagram, and fundamental skills of Volleyball. Volleyball is a
team sport in which two teams of six players are separated by a net. Each team tries to score
points by grounding a ball on the other team's court.
Apparatus Required: Volleyball, Net, Court.
Volleyball Court Diagram
Image of Volleyball court
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Volleyball Court (Continued)
Dimensions of the Court:
● Court Size: 18m x 9m.
● Attack Line: 3m from the center line.
● Net Height: 2.43m for men and 2.24m for women.
Rules of Volleyball
1. Players: Each team has 6 players on the court at a time.
2. Sets: A match consists of 5 sets.
3. Scoring: A rally point scoring system is used, where a point is awarded on every rally,
regardless of which team served.
4. Score: Each set is played to 25 points, and a team must win by a margin of 2 points.
5. Touches: A team is allowed a maximum of 3 touches to pass the ball over the net. A
block does not count as a touch.
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Rules of Volleyball (Continued)
6. Ball: The ball must not touch the ground within the boundaries of the court.
7. Service: The service is made from behind the end line. The server must hit the ball with
one hand or arm.
8. Rotation: When a team wins the serve, its players rotate clockwise.
9. Net: No player can touch the net during the play. If a player touches the net, it is
considered a fault.
10.Back Row Player: A back row player cannot spike in the front zone. They must jump from
behind the attack line.
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Rules of Volleyball (Continued)
11.Libero: A libero is a defensive specialist who can only play in the back row and cannot
serve, block, or attack. They wear a different colored jersey.
12.Time-out: Each team is allowed two 30-second timeouts per set.
13.Winning the Match: The team that wins 3 sets wins the match.
14.Tie Score: If the score is tied at 24-24, a difference of 2 points is required to win the set.
15.Deciding Set: The 5th (deciding) set is played up to 15 points, with a 2-point winning
margin also required.
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Fundamental Skills
1. Service: The action of putting the ball into play.
○ Underhand Serve: The simplest serve where the ball is hit from below with a closed
fist.
○ Overhand Serve: The ball is tossed in the air and hit with the open palm from above
the head.
2. Underhand Pass (Dig): The technique used to receive a hard-hit ball. The arms are
joined together to form a flat surface for the ball.
3. Overhead Pass (Set): Used to prepare the ball for a spike. The ball is pushed with the
fingertips from above the head towards an attacker.
4. Smash / Spike: A powerful hit that sends the ball down into the opponent's court,
usually done by a front-row player.
5. Block: A defensive move at the net to stop an opponent's spike.
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Fundamental Skills (Continued)
6. Rotation: The movement of players in a clockwise direction after winning the serve. This
ensures all players get a chance to play in every position.
Terminologies
● Ace: An unreturnable serve that lands in the opponent's court.
● Dig: A defensive pass used to save a powerful hit.
● Rally: A continuous play until a point is scored.
● Setter: The player who sets the ball for the attacker.
● Spiker: The player who performs the smash or spike.
● Block: A defensive move to block the opponent's spike.
● Floater Serve: A serve with an unpredictable flight path due to a lack of spin.
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CONCLUSION
Completing this record file has given me a deeper understanding of various aspects of
physical education. I have learned about the importance of fitness tests and how to
scientifically evaluate my physical abilities, including strength, endurance, and flexibility.
Studying the yogic practices has shown me how ancient Indian techniques can be a powerful
tool for preventing and managing lifestyle diseases like obesity, diabetes, and hypertension. I
have gained detailed knowledge of the procedures, benefits, and precautions for each asana,
which has inspired me to incorporate yoga into my daily routine.
Through the study of a sport like Volleyball, I have come to appreciate the value of teamwork,
coordination, and sportsmanship. Learning about the rules, skills, and strategies has
significantly enhanced my understanding of the game.
Overall, this journal has not only provided me with theoretical knowledge but has also
motivated me to lead a more active and healthy lifestyle. It has been a valuable experience
that has encouraged me to take charge of my physical and mental well-being.