PHYSICAL EDUCATION PRACTICAL FILE

CLASS XII (2025-2026)

CBSE Board Examination

PAGE 1 - COVER PAGE

PHYSICAL EDUCATION PRACTICAL FILE
Class XII

Academic Year: 2025-2026

CBSE Board Examination
Name of Student: ___________________________

School: _____________________________________
Roll Number: ______________ Date: ___________
School Stamp:

PAGE 2 - CERTIFICATE OF AUTHENTICITY

I hereby certify that this Physical Education Practical File has been prepared by me under
the supervision of my Physical Education teacher as per the CBSE Class XII syllabus (2025-
2026). All the information contained herein is accurate and has been completed to the best
of my knowledge and ability.

Student Signature: ___________________

Date: _______________________________
Teacher's Signature: __________________

Teacher's Name: ______________________

School Seal/Stamp:

PAGE 3 - ACKNOWLEDGEMENT
I express my sincere gratitude to my Physical Education teacher for their valuable guidance
and supervision in the completion of this practical file. I am grateful for the encouragement
and support provided throughout this course, which has enhanced my understanding of
Physical Education, Fitness, Yoga, and Sports.
PAGE 4 - INDEX
S. Page
Topic
No. No.
1 Introduction to Physical Education 5
Practical 1: Physical Fitness Tests (SAI Khelo
2 6-15
India)
3 Practical 2: Yoga Asanas for Lifestyle Diseases 16-35
4 Practical 3: Proficiency in Games and Sports 36-40
5 Marks Distribution and Assessment 41
6 Record and Observation Sheets 42-43

PAGE 5 - INTRODUCTION TO PHYSICAL EDUCATION

Objective of Physical Education
Physical Education is a comprehensive field of study and practice that aims to develop the
physical, mental, social, and emotional well-being of individuals. The key objectives are:

1. Physical Development: To develop strength, endurance, flexibility, and

cardiovascular fitness
2. Skill Development: To develop sports skills and movement competence
3. Mental Development: To foster concentration, decision-making, and strategic
thinking
4. Character Development: To build discipline, teamwork, leadership, and
sportsmanship
5. Health Awareness: To promote lifestyle modifications and disease prevention
through yoga and physical activity

CBSE Class XII Physical Education Practical Structure (2025-2026)

The practical examination for Physical Education Class XII carries 30 marks and consists
of three main components:
1. Practical-1: Physical Fitness Tests (SAI Khelo India Test) - 6 marks
2. Practical-2: Yogic Practices - 7 marks
3. Practical-3: Proficiency in Games and Sports - 7 marks
4. Record File: Practical documentation - 5 marks
5. Viva Voce: Oral examination - 5 marks

Total Practical Marks: 30 out of 100

PAGE 6 - PRACTICAL 1: PHYSICAL FITNESS TESTS (SAI
KHELO INDIA TEST)
PART A: INTRODUCTION TO SAI KHELO INDIA FITNESS TEST
The SAI Khelo India Fitness Test is a standardized fitness assessment program designed
by the Sports Authority of India (SAI) to evaluate the physical fitness levels of school
children (Classes 4-12, Age Group 9-18+ years).

Purpose and Benefits

Objective Assessment: Provides scientific and objective measurement of fitness
Baseline Data: Establishes baseline fitness levels for comparison over time
Motivation: Encourages students to maintain and improve their fitness levels
Early Identification: Helps identify students with exceptional athletic potential
Comprehensive Evaluation: Tests multiple components of fitness

Components of SAI Khelo India Fitness Test (for Class 12)

The test comprises 6 main components measuring different aspects of physical fitness:
1. Body Composition (BMI)
2. Strength (Abdominal and Upper Body)
3. Flexibility
4. Speed
5. Endurance

PAGE 7 - COMPONENT 1: BODY COMPOSITION (BMI)

What is BMI?
Body Mass Index (BMI) is a measure of body fat based on height and weight. It is used to
screen for weight categories that may lead to health problems.

Formula
BMI = Weight (kg) / Height (m)²

Equipment Required
Weighing scale (Digital preferred)
Height measuring tape/stadiometer
Level surface

Procedure
1. Measurement of Weight:
Use a digital weighing scale for accuracy
Student should wear minimal clothing
Remove shoes and heavy accessories
Stand straight on the center of the scale
Record weight to nearest 0.1 kg
 2. Measurement of Height:
Stand against a vertical surface (wall)
Feet together, heels touching the wall
Eyes looking straight ahead (Frankfurt plane)
Head piece/height rod placed on top of head
Record height to nearest 0.1 cm

Calculation
Record measurements in the provided sheet
Calculate BMI using the formula: Weight (kg) ÷ [Height (m) × Height (m)]
Note the result

BMI Categories

BMI Range Category

Below 18.5 Underweight
18.5 - 24.9 Normal Weight
25.0 - 29.9 Overweight
30.0 and above Obese

Safety Considerations
Ensure the scale is on a level surface
Calibrate scale before use
Height measuring device must be accurate
Handle measurements with sensitivity

PAGE 8 - COMPONENT 2: PARTIAL CURL-UP TEST

(ABDOMINAL STRENGTH)
Purpose
The Partial Curl-up test measures abdominal muscular strength and endurance, which are
important for core stability and back support.

Equipment Required
Mat or cushioned surface
Tape marker or lines (30 cm apart)
Stopwatch
Measuring tape
Preparation
1. Place tape markers on the mat, 30 cm apart
2. Student lies supine (on back) on the mat
3. Knees bent at approximately 90 degrees
4. Feet flat on mat, hip-width apart
5. Arms crossed over chest (hands on opposite shoulders)
6. Head resting on mat

Procedure
1. Starting Position:
Student lies with knees bent and feet flat
Arms folded across chest
Head neutral on mat
2. Movement:
Student curls up, lifting shoulders off the mat
Should move forward about 30 cm (marked distance)
Only upper back should lift; lower back remains on mat
Return to starting position in controlled manner
3. Duration:
Test duration is 30 seconds
Student performs as many curl-ups as possible
4. Counting:
Count only properly completed curl-ups
Partial or incomplete movements do not count

Scoring
Score = Number of curl-ups completed in 30 seconds
Record the count

Common Mistakes to Avoid

Jerky movements instead of smooth, controlled motion
Lifting hips or lower back off the mat
Not reaching the 30 cm mark
Fast, bouncy movements

Benefits
Strengthens abdominal muscles
Improves core stability
Reduces risk of back injury
Enhances posture
PAGE 9 - COMPONENT 3: PUSH-UPS TEST (UPPER BODY
STRENGTH)
PURPOSE AND MEASUREMENT
The Push-up test measures upper body muscular strength and endurance.

For BOYS: Standard Push-ups

Equipment Required
Mat or flat surface
Stopwatch
Measuring tape (optional)

Starting Position
1. Face down on the mat in prone position
2. Hands placed shoulder-width apart under shoulders
3. Body in straight line from head to heels
4. Toes touching the mat
5. Arms fully extended

Procedure
1. Lowering Phase:
Lower body by bending elbows
Chest should come close to the mat
Elbows should bend at approximately 90 degrees
Back should remain straight (no sagging)
2. Raising Phase:
Push body back to starting position
Arms fully extend
Body remains straight
Continuous breathing throughout
3. Duration:
Test duration is 60 seconds
Perform as many push-ups as possible in proper form
4. Counting:
Count only complete, proper form push-ups
Incomplete or improper movements don't count

Scoring
Score = Number of push-ups completed in 60 seconds
PAGE 10 - COMPONENT 3 (CONTINUED): PUSH-UPS FOR
GIRLS
For GIRLS: Modified Push-ups (Knee Push-ups)
Starting Position
1. Face down on mat
2. Hands placed shoulder-width apart under shoulders
3. Knees bent with feet elevated off ground
4. Body in straight line from knees to head
5. Arms fully extended

Procedure
1. Lowering Phase:
Lower body by bending elbows
Chest approaches the mat
Elbows bend at approximately 90 degrees
Back and hips remain straight
2. Raising Phase:
Push body back to starting position
Arms fully extend
Maintain alignment from knees to head
3. Duration:
Test duration is 60 seconds
Perform as many modified push-ups as possible
4. Counting:
Count only complete, proper form push-ups
Incomplete movements do not count

Scoring
Score = Number of modified push-ups in 60 seconds

Common Mistakes to Avoid (Both)

Sagging hips or back
Incomplete movement range
Elbows flared out excessively
Irregular breathing
Jerky movements instead of smooth control

PAGE 11 - COMPONENT 4: SIT AND REACH TEST

(FLEXIBILITY)
Purpose
The Sit and Reach test measures lower body flexibility, particularly flexibility of the
hamstrings, lower back, and calf muscles.

Equipment Required
Sit and Reach Box (30 cm high, 30 cm wide)
Measuring scale/ruler attached to box (0-50 cm)
Mat

Preparation
Box placed on flat surface
Measuring scale marked clearly (0 at edge, positive toward student)

Procedure
1. Starting Position:
Student sits on mat with legs extended straight
Feet flat against the box
Heels about 15 cm apart
Back straight
2. Movement:
Student slowly bends forward from hips
Reaches toward toes with both hands together
Maintains extended legs (no bending of knees)
Holds final position for 2 seconds
3. Measurement:
Record the farthest point reached by fingertips on the scale
Measure from 0 (at box edge)
If reach is beyond toes: positive measurement
If reach is before toes: negative measurement
4. Repetitions:
Best of 3 attempts is recorded
Rest interval between attempts (30 seconds)

Scoring
Score = Farthest distance reached (in cm)
Measure to nearest 0.5 cm

Benefits
Improves flexibility
Reduces muscle tension
Prevents injuries
Improves posture
Safety Considerations
Do warm-up stretches before test
Move slowly and controlled (no bouncing)
Do not force stretch
Stop immediately if pain occurs

PAGE 12 - COMPONENT 5: 50 METER DASH TEST (SPEED)

Purpose
The 50-meter dash measures acceleration and running speed, which are important
components of athletic performance.

Equipment Required
50-meter measured track/straightaway
Stopwatch (or electronic timing)
Starting line marker
Finishing line marker
Cones for safety

Preparation
1. Mark starting line clearly
2. Measure 50 meters accurately
3. Mark finishing line
4. Ensure running surface is safe and non-slippery
5. Notify runner about the course

Procedure
1. Starting Position:
Student stands behind starting line
Feet at comfortable distance
Ready position (can use standing start or push start)
No false starts permitted
2. Signal and Start:
Examiner gives clear signal: "Ready... Set... Go!"
Student accelerates from starting line
Runs full 50 meters at maximum speed
3. Timing:
Start timer at the signal
Stop timer when student's chest crosses finishing line
Record time to nearest 0.1 second
4. Repetitions:
Best of 2 attempts is recorded
Rest interval between attempts (2-3 minutes)
Student should recover before second attempt
Scoring
Score = Best time in 50 meters (in seconds)
Record to nearest 0.1 second

Common Mistakes to Avoid

False start (student jumps before signal)
Uneven running surface
Improper timing
Insufficient rest between attempts

Safety Considerations
Clear running lane of obstacles
Have medical personnel available
Check for any injuries before test
Weather conditions should be noted

PAGE 13 - COMPONENT 6: 600 METER RUN/WALK TEST

(CARDIOVASCULAR ENDURANCE)
Purpose
The 600-meter run/walk test measures cardiovascular fitness and aerobic capacity. It
assesses the efficiency of the heart, lungs, and circulatory system.

Equipment Required
400-meter track or measured distance
Stopwatch
Cones to mark distance
Distance markers
Medical personnel on standby

Preparation
1. Measure 600 meters accurately on track or open space
2. Mark starting and finishing points
3. Place markers at 200m and 400m intervals (optional)
4. Ensure adequate space for safety

Procedure for Class XII Students

For Boys: 12 minutes
For Girls: 9 minutes
Detailed Procedure
1. Pre-Test Warm-up:
Student does light warm-up (5 minutes)
Gentle jogging and stretching
Mental preparation
2. Starting Position:
Student stands at starting line
Prepares for sustained run/walk
3. Running/Walking Strategy:
Student runs as fast as possible while maintaining consistent pace
Walking is allowed when student cannot maintain running speed
Objective is to cover maximum distance in allocated time
Continuous movement required (no stopping)
4. Duration:
Boys: 12 minutes of continuous running/walking
Girls: 9 minutes of continuous running/walking
5. Measurement:
At end of time period, student stops
Record exact distance covered in meters
Measure from starting line to where student stopped

Scoring
Score = Distance covered in meters during the time period
Record distance to nearest meter

Guidelines for Students

Start with sustainable pace (don't sprint at beginning)
Maintain steady, continuous movement
Walking is acceptable when needed
Continue throughout the entire time period
Hydration breaks allowed at designated points

Safety Considerations
Medical personnel should be available
Monitor for signs of exhaustion
Proper footwear essential
Warm-up and cool-down mandatory
Adequate spacing between runners
Weather conditions should be suitable
PAGE 14 - PRACTICAL 1: OBSERVATION AND RECORDING
SHEET
SAI KHELO INDIA FITNESS TEST - ASSESSMENT RECORD
Student Name: _________________________ Roll No: _______
Age: _______ Gender: _______ Date of Test: __________
School: ________________________________

FITNESS TEST SCORES

Student Rema
Test Component Target/Standard
Score rks
_____ _______
1. BMI Check category
kg/m² ___
2. Partial Curl- _______
30+ repetitions _____ reps
up (30 sec) ___
3. Push-ups (60 25+ repetitions (Boys) / _______
_____ reps
sec) 15+ reps (Girls) ___
_______
4. Sit and Reach 15+ cm _____ cm
___
<8 seconds (Boys) / <9 _____ _______
5. 50m Dash
seconds (Girls) seconds ___
6. 600m Boys: >2000m / Girls: _____ _______
Run/Walk >1500m meters ___

Assessor's Remarks
Overall Fitness Level: _______________

Areas of Strength: _________________________________________________

Areas for Improvement: ______________________________________________
Recommendations: ___________________________________________________

Examiner Signature: _____________________ Date: ______________

Marks Awarded: ______ / 6
PAGE 15 - PRACTICAL 1: REFLECTION AND ANALYSIS
Self-Reflection on Fitness Test Performance
1. Physical Fitness Assessment:
Identify my strongest fitness component: _________________________
Identify my weakest fitness component: ___________________________
How do I compare with recommended standards? ____________________
2. Fitness Improvement Plan:
Specific goals for next 3 months: ______________________________
Activities planned to improve fitness: ___________________________
Timeline for achievement: ____________________________________
3. Health and Lifestyle Habits:
Current exercise frequency: __________________________________
Diet and nutrition practices: _________________________________
Sleep and rest patterns: ___________________________________
4. Motivation and Commitment:
Personal reasons for improving fitness: ________________________
Support systems available: ___________________________________

PAGE 16 - PRACTICAL 2: YOGA ASANAS FOR LIFESTYLE

DISEASES
INTRODUCTION TO YOGIC PRACTICES
Yoga is an ancient Indian science that promotes holistic well-being through physical
postures (asanas), breathing techniques (pranayama), and meditation. Regular practice of
yoga prevents and manages various lifestyle diseases.

Purpose of Yogic Practices in Physical Education

1. Disease Prevention: Manages and prevents chronic diseases
2. Physical Health: Improves strength, flexibility, and endurance
3. Mental Health: Reduces stress and anxiety
4. Holistic Development: Promotes overall well-being
5. Lifestyle Modification: Encourages healthy living habits

CBSE Requirement for Practical 2

As per CBSE Class XII Physical Education syllabus 2025-26, students must prepare detailed
write-ups on:
Procedure, Benefits, and Contraindications for TWO ASANAS for EACH Lifestyle
Disease
Five Major Lifestyle Diseases Covered
1. Obesity
2. Diabetes
3. Asthma
4. Hypertension (High Blood Pressure)
5. Back Pain and Arthritis

PAGE 17 - DISEASE 1: OBESITY

Definition of Obesity
Obesity is a condition characterized by excessive accumulation of fat in the body, leading
to a Body Mass Index (BMI) above 30 kg/m². It is a major risk factor for various health
complications including diabetes, hypertension, and heart disease.

Causes of Obesity
Excessive caloric intake
Sedentary lifestyle
Poor dietary habits
Genetic factors
Hormonal imbalances
Psychological factors (stress, emotional eating)

Health Implications
Increased risk of diabetes and hypertension
Heart and cardiovascular diseases
Joint and bone problems
Sleep apnea
Reduced physical and mental well-being

Role of Yoga in Obesity Management

Regular practice of yoga asanas:
Increases metabolism and burns calories
Improves digestive function
Reduces appetite and cravings
Enhances body awareness
Promotes healthy lifestyle changes

PAGE 18 - OBESITY: ASANA 1 - TADASANA (MOUNTAIN

POSE)
PROCEDURE (Step-by-Step Instructions)
1. Starting Position:
Stand with feet together
Heels touching, toes slightly apart
Arms at sides, palms facing forward
Weight distributed equally on both feet
2. Body Alignment:
Engage thigh muscles
Tuck tailbone slightly inward
Lift chest upward
Shoulders relaxed and away from ears
Head neutral, eyes looking forward
3. Duration:
Hold position for 30-60 seconds
Breathe naturally throughout
4. Release:
Come out of pose slowly
Stand with neutral posture

BENEFITS
1. Physical Benefits:
Improves posture and body awareness
Strengthens legs, ankles, and feet
Tones abdominal muscles
Increases body balance and coordination
Improves circulation
2. For Obesity Management:
Engages core muscles
Promotes proper alignment
Foundation for other standing poses
Builds strength needed for weight loss exercises
Increases metabolic activity
3. Psychological Benefits:
Promotes confidence and grounding
Reduces stress and anxiety
Improves mental clarity

CONTRAINDICATIONS (When to Avoid)

Headaches or Migraines: Do not practice during active headaches
High Blood Pressure: May cause strain; practice under guidance
Pregnancy: Can be modified with supervision
Inner Ear Problems: Can affect balance; practice with support
Recent Abdominal Surgery: Avoid until fully recovered
Severe Spine Problems: Modify or avoid if experiencing acute pain
PAGE 19 - OBESITY: ASANA 2 - KATICHAKRASANA (WAIST
ROTATION POSE)
PROCEDURE
1. Starting Position:
Stand with feet shoulder-width apart
Feet parallel to each other
Arms at shoulder height, stretched horizontally
Palms facing downward
Spine straight, shoulders relaxed
2. Movement Sequence:
Maintain hip position (do not rotate hips)
Rotate upper body to the right
Turn head to look back over right shoulder
Feel stretch in left side of waist
Hold position briefly
Return to center
3. Repetition:
Rotate to the left side
Turn head to look over left shoulder
Feel stretch in right side of waist
Return to center
4. Frequency:
Perform 5-10 rotations on each side
Breathe naturally throughout
Avoid holding breath

BENEFITS
1. For Obesity Management:
Abdominal Stimulation: Massages and strengthens abdominal muscles
Digestion: Improves digestive function and metabolism
Fat Reduction: Helps reduce fat around waist and hips
Detoxification: Stimulates internal organs for elimination
Core Strengthening: Builds core strength for weight management
2. Additional Physical Benefits:
Increases spinal flexibility
Improves lateral flexibility
Relieves tension in back muscles
Enhances body posture
3. Metabolic Benefits:
Stimulates digestive organs (liver, pancreas, intestines)
Improves metabolic rate
Promotes natural weight loss
CONTRAINDICATIONS
Spinal Disorders: Avoid with severe back or spine problems
Abdominal Surgery: Not suitable immediately after surgery
Hernia: Avoid if experiencing hernia problems
Pregnancy: Should be avoided, especially in later stages
High Blood Pressure: Practice with caution
Severe Obesity: Modify or practice with supervision initially

PAGE 20 - DISEASE 2: DIABETES

Definition of Diabetes
Diabetes is a metabolic disorder characterized by elevated blood glucose levels due to
insufficient insulin production or poor insulin utilization. It is a major lifestyle disease
affecting millions worldwide.

Types of Diabetes
Type 1 Diabetes: Autoimmune condition; pancreas doesn't produce insulin
Type 2 Diabetes: Most common; body resists insulin or produces insufficient insulin
Gestational Diabetes: Develops during pregnancy

Health Implications of Diabetes

Damage to blood vessels and organs
Increased risk of heart disease and stroke
Kidney damage and failure
Vision loss and blindness
Nerve damage (neuropathy)
Poor wound healing

Role of Yoga in Diabetes Management

Yoga helps in diabetes management through:
Improving insulin sensitivity
Reducing blood glucose levels
Stimulating pancreatic function
Reducing stress and anxiety
Promoting healthy lifestyle changes
Improving circulation

PAGE 21 - DIABETES: ASANA 1 - BHUJANGASANA (COBRA

POSE)
PROCEDURE
1. Starting Position:
Lie on your stomach (prone position)
Legs extended, tops of feet on floor
Toes pointing backward
Hands placed under shoulders, fingers spread
Elbows close to body sides
Forehead resting on ground
2. Lifting Phase:
Press hands firmly into floor
Inhale and lift chest upward
Keep pelvis and legs on floor
Use arm strength primarily (not hand strength alone)
Gaze upward or forward (not excessively)
Feel stretch in abdomen and chest
3. Holding Position:
Maintain pose for 15-30 seconds
Continue breathing naturally
Keep shoulders away from ears
Avoid tensing neck
4. Release:
Exhale slowly
Lower chest gently to floor
Rest with head turned to one side
5. Repetitions:
Perform 2-3 rounds
Rest between repetitions

BENEFITS
1. For Diabetes Management:
Pancreatic Stimulation: Stimulates pancreas to produce insulin
Digestive Enhancement: Improves digestive function
Blood Sugar Regulation: Helps regulate blood glucose levels
Abdominal Organ Massage: Massages liver, pancreas, and spleen
Metabolism Improvement: Increases metabolic rate
2. Physical Benefits:
Strengthens arms and shoulders
Opens chest and lungs
Improves spinal flexibility
Enhances posture
Stretches abdominal muscles
3. Respiratory Benefits:
Increases lung capacity
Improves breathing efficiency
Beneficial for asthma (in healthy individuals)
CONTRAINDICATIONS
Pregnancy: Avoid or modify significantly
Abdominal Surgery: Not suitable in recovery period
Hernia: Avoid practice if experiencing hernia
Ulcers: Do not practice with active peptic ulcers
Heart Conditions: Consult healthcare provider
High Blood Pressure: Practice under supervision
Back or Neck Injuries: Avoid or modify

PAGE 22 - DIABETES: ASANA 2 - PAVANMUKTASANA

(WIND-RELIEVING POSE)
PROCEDURE
1. Starting Position:
Lie on your back (supine position)
Legs extended
Arms along sides
Body relaxed
2. Lifting Phase:
Bend right knee
Bring right knee toward chest
Clasp hands around right knee
Hold shin or thigh (avoid pressure on knee joint)
Other leg remains straight on floor
3. Compression Phase:
Gently pull knee closer to chest
Feel compression in right hip and abdomen
Head and shoulders remain on floor
Avoid lifting pelvis excessively
Hold for 20-30 seconds
4. Release:
Release hands
Lower right leg gently to floor
5. Repetition:
Perform same sequence with left leg
Then repeat with both knees toward chest simultaneously
6. Breathing:
Breathe naturally throughout
Do not hold breath
Exhale deeply during compression

BENEFITS
1. For Diabetes Management:
Digestive Improvement: Enhances digestive function and reduces gas
Pancreatic Stimulation: Massages pancreas and promotes insulin production
Abdominal Organ Massage: Stimulates all abdominal organs
Blood Sugar Control: Helps regulate glucose metabolism
 Detoxification: Promotes elimination of toxins
2. Additional Physical Benefits:
Stretches hip muscles
Strengthens abdominal muscles
Relieves lower back tension
Improves spinal flexibility
3. Therapeutic Benefits:
Reduces constipation
Relieves gas and bloating
Improves overall digestion

CONTRAINDICATIONS
Pregnancy: Avoid or modify significantly
Knee Problems: Be careful with knee joint; don't force
Hip Surgery: Avoid until fully recovered
Hernia: Not suitable with hernia condition
High Blood Pressure: Caution with forceful compression
Heart Conditions: Avoid or practice under supervision

PAGE 23 - DISEASE 3: ASTHMA

Definition of Asthma
Asthma is a chronic inflammatory airway disease characterized by narrowing of airways,
excessive mucus production, and bronchial hyperresponsiveness. It leads to breathing
difficulties, wheezing, cough, and chest tightness.

Types of Asthma
Allergic Asthma: Triggered by allergens
Non-Allergic Asthma: Triggered by environmental factors
Occupational Asthma: Related to workplace exposure
Exercise-Induced Asthma: Triggered by physical activity

Symptoms and Complications

Shortness of breath
Wheezing and coughing
Chest tightness
Sleep disturbances
Reduced physical activity capacity
Severe asthma attacks (life-threatening)

Role of Yoga in Asthma Management

Yoga helps asthma management through:

Improving respiratory capacity and lung function

Strengthening respiratory muscles
Reducing airway inflammation
Teaching proper breathing techniques
 Reducing stress and anxiety triggers
Improving overall immune function

PAGE 24 - ASTHMA: ASANA 1 -

URDHWAHASTOTTANSANA (RAISED ARMS POSE)
PROCEDURE
1. Starting Position:
Stand with feet together (or slightly apart if more comfortable)
Arms at sides
Body posture upright
Shoulders relaxed
2. Arm Raising Phase:
Inhale deeply
Raise both arms slowly upward
Palms facing each other or slightly outward
Arms stretched above head
Feel expansion in chest
3. Stretch Phase:
Maintain upright spine
Avoid arching back excessively
Hold position with deep breathing
Feel stretch along entire side of body
Duration: 20-30 seconds
4. Release Phase:
Exhale slowly
Lower arms gradually to sides
Return to neutral posture
5. Repetitions:
Perform 3-5 rounds
Rest briefly between rounds

BENEFITS
1. For Asthma Management:
Lung Expansion: Opens chest and expands lung capacity
Respiratory Muscle Strengthening: Strengthens intercostal muscles
Breathing Capacity: Increases vital capacity and oxygen intake
Bronchial Opening: Helps clear and open airways
Breath Awareness: Teaches proper chest breathing
2. Physical Benefits:
Improves posture
Stretches arms, shoulders, and chest
Enhances overall body alignment
Increases energy and vitality
3. Psychological Benefits:
Promotes confidence and openness
Reduces anxiety
Improves mental clarity
CONTRAINDICATIONS
Shoulder Injuries: Avoid or modify with painful shoulders
Arm Pain: Do not practice with arm injuries
High Blood Pressure: May elevate BP; practice under supervision
Dizziness: Avoid if prone to dizziness or vertigo
Recent Surgery: Avoid in chest, arm, or shoulder surgical recovery
Severe Back Problems: Caution with exaggerated back arch

PAGE 25 - ASTHMA: ASANA 2 - UTTANMANDUKASANA

(EXTENDED FROG POSE)
PROCEDURE
1. Starting Position:
Stand on knees on a mat
Knees shoulder-width apart
Big toes together, heels slightly apart
Hands on floor in front of you
Back straight
2. Forward Movement:
Place palms on floor, shoulder-width apart
Stretch forward, extending upper body
Keep hips centered over knees
Shoulders relaxed
Chest and head move forward and slightly downward
3. Final Position:
Upper body extended forward
Arms relatively straight (slight bend in elbows)
Forehead looking downward
Feel opening in chest and shoulders
Duration: 15-30 seconds
4. Breathing:
Breathe deeply and naturally
Focus on expanding chest with each breath
5. Release:
Push upper body back to starting position
Rest in child's pose if needed

BENEFITS
1. For Asthma Management:
Chest Opening: Opens and expands chest cavity
Lung Expansion: Increases available lung space
Respiratory Improvement: Enhances respiratory efficiency
Bronchial Clearing: Helps clear airways naturally
Breathing Ease: Makes breathing easier and fuller
2. Physical Benefits:
Stretches shoulders and arms
Opens hip muscles
 Strengthens arm muscles
Improves body posture
3. Emotional Benefits:
Reduces anxiety
Promotes relaxation
Calms the nervous system

CONTRAINDICATIONS
Knee Problems: Avoid if experiencing knee pain
Pregnancy: Modify or avoid
Shoulder Pain: Not suitable for shoulder injuries
Hip Problems: Caution with hip discomfort
Wrist Issues: Avoid if wrist pain or injury present
Recent Abdominal Surgery: Avoid in recovery period

PAGE 26 - DISEASE 4: HYPERTENSION (HIGH BLOOD

PRESSURE)
Definition of Hypertension
Hypertension is a condition where blood pressure remains consistently elevated (≥140/90
mmHg), increasing the risk of cardiovascular diseases, stroke, and kidney damage.

Classification of Blood Pressure

Normal: <120/80 mmHg
Elevated: 120-129/<80 mmHg
Stage 1 Hypertension: 130-139/80-89 mmHg
Stage 2 Hypertension: ≥140/90 mmHg

Risk Factors
Genetics and family history
Age and gender
Obesity and overweight
Excessive salt intake
Stress and anxiety
Sedentary lifestyle
Alcohol consumption
Smoking

Health Implications
Heart disease and failure
Stroke and cerebrovascular accident
Kidney disease
Vision loss
Erectile dysfunction
Cognitive decline
Role of Yoga in Hypertension Management
Yoga reduces blood pressure through:
Promoting relaxation and stress reduction
Improving circulation and blood vessel elasticity
Regulating autonomic nervous system
Reducing sodium retention
Promoting healthy lifestyle choices
Enhancing mental and emotional well-being

PAGE 27 - HYPERTENSION: ASANA 1 - UTTANPADASANA

(RAISED LEGS POSE)
PROCEDURE
1. Starting Position:
Lie on your back (supine position)
Legs extended
Arms at sides, palms down
Head resting on floor
Entire body relaxed
2. Leg Raising Phase:
Inhale deeply
Press hands into floor for support
Lift both legs together slowly
Raise legs to 90 degrees (vertical position)
Legs should be straight and together
Feet point upward
3. Holding Phase:
Keep legs elevated for 15-30 seconds
Lower back pressed into floor
Continue deep, natural breathing
Feel engagement of abdominal muscles
Avoid holding breath
4. Lowering Phase:
Exhale slowly
Lower legs gradually without touching floor
Stop when legs are about 30 cm above floor
Hold briefly, then lower completely
5. Repetitions:
Perform 2-3 rounds
Rest between repetitions
BENEFITS
1. For Hypertension Management:
Nervous System Regulation: Calms parasympathetic nervous system
Stress Reduction: Reduces mental stress and anxiety
Blood Pressure Lowering: Gradually reduces elevated BP
Circulation Improvement: Enhances blood flow and oxygenation
Relaxation Response: Promotes relaxation and recovery
2. Physical Benefits:
Strengthens abdominal muscles
Improves core stability
Reduces lower back tension
Improves overall strength and endurance
3. Cardiovascular Benefits:
Reduces heart strain
Improves coronary circulation

CONTRAINDICATIONS
High Blood Pressure: Practice under medical supervision
Heart Conditions: Consult healthcare provider first
Pregnancy: Modify significantly or avoid
Lower Back Problems: Caution with back pain; place hands under buttocks
Neck Problems: Avoid exaggerated head position
Hernia: Not suitable with hernia condition

PAGE 28 - HYPERTENSION: ASANA 2 - ARDHA HALASANA

(HALF PLOUGH POSE)
PROCEDURE
1. Starting Position:
Lie on your back (supine)
Legs extended
Arms alongside body, palms down
Head neutral
2. Preparation:
Bend knees slightly
Press hands and arms into floor for support
Use arms to help with movement
3. Leg Lift and Stretch:
Inhale and lift both legs together
Lift legs to about 45-90 degrees
Hold this position briefly
Feel hamstring and lower back stretch
Duration: 20-30 seconds
4. Leg Lowering:
Do not lower legs beyond comfort
Maintain control throughout
Keep lower back in contact with floor
 Avoid jerky movements
5. Release:
Exhale slowly
Lower legs gradually
Return to starting position
Rest completely
6. Breathing:
Breathe naturally and deeply throughout
Never hold breath

BENEFITS
1. For Hypertension Management:
Deep Relaxation: Promotes profound relaxation response
Stress Release: Releases accumulated physical and mental tension
Blood Pressure Reduction: Helps normalize elevated BP
Parasympathetic Activation: Activates calming nervous system
Circulation Enhancement: Improves circulation and oxygenation
2. Physical Benefits:
Stretches hamstrings
Reduces back tension
Improves spinal flexibility
Strengthens abdominal muscles
3. Mental and Emotional Benefits:
Reduces anxiety and worry
Promotes mental clarity
Improves sleep quality

CONTRAINDICATIONS
High Blood Pressure: Practice under supervision
Heart Disease: Consult doctor before practice
Pregnancy: Avoid or modify significantly
Neck or Spine Issues: Be cautious with injuries
Recent Abdominal Surgery: Avoid in recovery period
Lower Back Problems: Modify with pillow under hips

PAGE 29 - DISEASE 5: BACK PAIN AND ARTHRITIS

Definition
Back Pain: Discomfort in the lower, middle, or upper back region, often caused by muscle
strain, poor posture, or degenerative conditions.
Arthritis: Inflammation of one or more joints, causing pain, stiffness, and reduced
mobility. Osteoarthritis and rheumatoid arthritis are most common.
Causes of Back Pain
Poor posture
Muscle strain and weakness
Spinal degeneration
Herniated discs
Injury or trauma
Sedentary lifestyle
Obesity
Stress and tension

Symptoms and Complications

Localized or radiating pain
Muscle stiffness and tightness
Reduced range of motion
Numbness or tingling
Weakness in affected areas
Sleep disturbances
Reduced quality of life

Role of Yoga in Back Pain and Arthritis Management

Yoga helps through:
Strengthening core and supporting muscles
Improving spinal flexibility and mobility
Reducing inflammation
Correcting postural problems
Reducing stress and tension
Promoting healing and circulation
Improving overall physical condition

PAGE 30 - BACK PAIN AND ARTHRITIS: ASANA 1 -

TADASANA (MOUNTAIN POSE)
Note: Same as Obesity section. Please refer to Page 18 for complete details.

Modified Procedure for Back Pain and Arthritis

1. Starting Position (Same as before):
Stand with feet together
Weight evenly distributed
Arms at sides
2. Modifications for Back Pain:
Slightly soften knees (don't lock them rigidly)
Engage core muscles for spinal support
Maintain neutral spine alignment
Relax shoulders downward
Keep head in neutral position
3. Focus for Back Pain:
 Emphasize proper alignment
Engage postural muscles
Practice correct stance
Hold for 30-60 seconds
4. Breathing:
Natural, continuous breathing
No breath holding

Benefits for Back Pain and Arthritis

1. Postural Correction: Establishes correct standing posture
2. Muscle Engagement: Activates supporting muscles
3. Spinal Alignment: Promotes proper spine positioning
4. Foundation Building: Essential foundation for other poses
5. Pain Reduction: Proper alignment reduces pain over time
6. Joint Protection: Correct stance protects joints

Special Considerations
Move slowly into and out of pose
Avoid sudden movements
Stop if experiencing sharp pain
Practice under guidance if severe pain present
Regular practice improves pain symptoms

PAGE 31 - BACK PAIN AND ARTHRITIS: ASANA 2 -

BHUJANGASANA (COBRA POSE)
Note: Same as Diabetes section. Please refer to Page 21 for complete details.

Modified Procedure for Back Pain Management

1. Starting Position (Same as before):
Lie on stomach
Hands under shoulders
Forehead on ground
2. Modifications for Back Pain:
Perform gently without forcing
Lift chest only partially if needed
Keep pelvis firmly on floor
Avoid excessive back arch
Move within pain-free range
3. Lifting Carefully:
Press hands gently
Lift chest slowly and controlled
Stop if experiencing sharp pain
Use arm strength, not just hands
Keep shoulders relaxed
4. Holding Duration:
Hold for 15-30 seconds
Reduce duration if experiencing pain
 Breathe deeply throughout

Benefits for Back Pain and Arthritis

1. Spinal Extension: Gentle spinal extension improves mobility
2. Back Strengthening: Strengthens back supporting muscles
3. Posture Improvement: Promotes better posture habits
4. Circulation Enhancement: Increases blood flow to affected areas
5. Flexibility Improvement: Gradually improves spine flexibility
6. Pain Reduction: Consistent practice reduces pain symptoms

Important Cautions for Back Pain

Do not practice if experiencing acute pain
Avoid forceful movements
Practice only within comfortable range
Gradually increase depth over time
Stop immediately if pain increases
Consult healthcare provider if severe

PAGE 32 - YOGIC BREATHING TECHNIQUES

(PRANAYAMA)
Introduction to Pranayama
Pranayama is the yogic practice of breathing exercises that regulate and control the vital
life force (prana). Proper breathing enhances physical and mental health.

Benefits of Pranayama
Increases oxygen intake and utilization
Reduces stress and anxiety
Improves concentration and mental clarity
Regulates nervous system
Enhances immune function
Promotes relaxation and calm
Reduces blood pressure
Improves respiratory capacity

Pranayama for Obesity: SURYABHEDHAN (Sun-Piercing Breath)

Procedure:

1. Sit in comfortable upright position

2. Close left nostril with left hand
3. Inhale through right nostril slowly and deeply
4. Close right nostril, open left nostril
5. Exhale slowly through left nostril
6. Repeat 5-10 rounds
Benefits: Increases metabolism, improves digestion, reduces obesity, enhances energy
Pranayama for Diabetes: KAPALABHATI (Skull-Shining Breath)
Procedure:
1. Sit in upright position
2. Breathe normally, then take full inhalation
3. Exhale forcefully through both nostrils (passive inhalation follows)
4. Repeat 20-30 rapid exhalations
5. Rest and breathe normally
6. Perform 3-5 rounds
Benefits: Stimulates pancreas, improves blood sugar, cleanses system, energizes body

Pranayama for Asthma: ANULOMA-VILOMA (Alternate Nostril Breathing)

Procedure:
1. Sit comfortably with spine upright
2. Close right nostril, inhale through left
3. Close left nostril, exhale through right
4. Inhale through right, close right
5. Close right, exhale through left
6. Repeat 5-10 rounds
Benefits: Balances nervous system, improves lung capacity, eases breathing, calms mind

Pranayama for Hypertension: NADI SHODHANA (Alternate Nostril

Breathing)
Procedure:

1. Same as Anuloma-Viloma
2. Focus on slow, equal-length breathing
3. Extend breath duration gradually
4. Perform 10-15 rounds
Benefits: Reduces blood pressure, calms mind, improves circulation, promotes relaxation

Pranayama for Back Pain and Arthritis: NADI SHODHANA

Procedure: Same as Hypertension
Benefits: Reduces inflammation, promotes relaxation, improves circulation, eases pain

PAGE 33 - PRACTICAL 2: OBSERVATION AND RECORDING

SHEET
YOGIC PRACTICES - ASSESSMENT RECORD
Student Name: _________________________ Roll No: _______
Age: _______ Gender: _______ Date: ______________
School: ________________________________

ASANA PROFICIENCY ASSESSMENT

Lifestyle Proficien Proficien

Asana 1 Asana 2
Disease cy (0-10) cy (0-10)
Katichakra
1. Obesity Tadasana _____ _____
sana
Bhujangasa Pavanmuk
2. Diabetes _____ _____
na tasana
Urdhwahast Uttanman
3. Asthma _____ _____
ottansana dukasana
4.
Uttanpadas Ardha
Hypertensio _____ _____
ana Halasana
n
5. Back Pain Bhujangas
Tadasana _____ _____
& Arthritis ana

ASSESSMENT CRITERIA
Proficiency Scoring (0-10):

0-3 : Unable to perform asana correctly

4-6 : Performs asana with modifications and guidance
7-8 : Performs asana correctly with minor adjustments
9-10 : Perfect execution of asana with proper breathing and body awareness

Examiner's Observations
Overall Yogic Practice Level: _______________
Strengths Demonstrated: ___________________________________________________
Areas for Improvement: ______________________________________________

Breath Control Observation: _______________________________________________

Body Awareness: ______________________________________________________
Consistency and Dedication: _______________________________________________
Examiner Signature: _____________________ Date: ______________
Marks Awarded: ______ / 7

PAGE 34 - PRACTICAL 2: REFLECTION AND ANALYSIS

Personal Reflection on Yogic Practice
1. Understanding of Yoga:
Definition and purpose of yoga (in my words): _______________
How does yoga benefit lifestyle disease management? _______________
Which asana did I find most beneficial? Why? _______________
2. Physical Experience:
Which asana did I find most challenging? _______________
How has my flexibility improved? _______________
What physical changes have I noticed after practice? _______________
3. Mental and Emotional Impact:
How does yoga affect my stress levels? _______________
Has my mental clarity improved? _______________
How do I feel after yoga practice? _______________
4. Personal Practice Commitment:
How often have I practiced yoga? _______________
What barriers prevent regular practice? _______________
How can I establish consistent practice? _______________
5. Lifestyle Disease Management:
Which lifestyle disease applies to me or my family? _______________
How can yoga help manage this condition? _______________
Will I continue practicing yoga? _______________

PAGE 35 - YOGIC PRACTICES: FINAL NOTES

Key Principles for Asana Practice
1. Proper Alignment: Always maintain correct body alignment to prevent injury and
maximize benefits
2. Controlled Breathing: Synchronize breathing with movement; never hold breath
3. Respect Your Limits: Practice within comfortable range; avoid forcing or straining
4. Consistency: Regular practice (daily or 3-4 times per week) yields best results
5. Patience: Allow flexibility and strength to develop gradually over time
6. Mindfulness: Be present and aware during practice; listen to your body
7. Proper Environment: Practice in clean, quiet, well-ventilated space
8. Appropriate Timing: Practice early morning or evening on empty stomach (2-3
hours after meal)
9. Proper Teacher Guidance: Learn from qualified yoga instructor initially
10. Complementary Health: Yoga complements medical treatment; not a replacement
Contraindications Summary
General Precautions:
Always consult healthcare provider before starting yoga practice
Inform teacher of any medical conditions or injuries
Avoid practice during acute illness or fever
During pregnancy, modify or avoid many asanas
If experiencing sharp pain, stop practice immediately
Some asanas contraindicated for specific conditions (see individual asanas)

Safety Tips
Warm-up before practice with gentle movements
Practice on non-slippery surface
Use yoga mat for cushioning
Avoid practicing near heat sources
Keep water available but don't drink during practice
Cool down and rest after practice
Report any discomfort to teacher

PAGE 36 - PRACTICAL 3: PROFICIENCY IN GAMES AND

SPORTS
INTRODUCTION TO SPORTS PROFICIENCY
Practical-3 requires students to demonstrate proficiency in any IOA (Indian Olympic
Association) recognized sport or game of their choice. This assesses practical skills,
understanding of game rules, and ability to perform specific techniques.

IOA Recognized Sports/Games for Selection

Students can choose from the following popular sports:
Individual Sports:

Badminton
Tennis
Table Tennis
Athletics (Track and Field)
Weightlifting
Wrestling
Boxing
Judo
Taekwondo
Shooting
Team Sports:
Football/Soccer
Basketball
Volleyball
 Cricket
Handball
Hockey
Kabaddi
Baseball
Softball

Selection Criteria
When selecting your sport, consider:
1. Personal Interest: Choose sport you genuinely enjoy
2. Accessibility: Sport should be available at your school
3. Facility Availability: Proper grounds and equipment available
4. Coach/Teacher Availability: Qualified coach for training
5. Time Commitment: Can dedicate required practice time
6. Physical Capability: Sport matches your current fitness level
7. Uniqueness: Different from sport selected in other practicals

Record File Requirements for Practical-3

As per CBSE 2025-26 syllabus, students must include:
1. Field/Court Diagram: Accurately labeled diagram showing field layout and
dimensions
2. Equipment Specifications: Types and specifications of equipment used
3. Game Rules: Key rules, scoring system, and regulations
4. Terminologies: Sport-specific terms and their meanings
5. Basic Skills: Fundamental techniques and skills descriptions
6. Personal Performance: Your achievements and improvement
7. Training Log: Practice records and performance progression

PAGE 37 - SPORT EXAMPLE 1: BADMINTON PROFICIENCY

DOCUMENTATION
BADMINTON: GAME OVERVIEW
Classification: Individual or Doubles racquet sport
Surface: Indoor court
Players: 1v1 (Singles) or 2v2 (Doubles)
Duration: Typically 30-45 minutes per match

BADMINTON COURT DIAGRAM

BADMINTON COURT DIMENSIONS

(Single/Double Lines)

_____ DOUBLES SIDELINE (17 ft)

| |
 15 |______ SINGLES SIDELINE (14 ft) |
f | | | |
t | | DOUBLE ALLEY | |
| | (1.5 ft) | |
| | | |

----------- SERVICE LINE (17 ft from net) -----------

||||
| NET (17 ft width) | |
| HEIGHT: 2 ft 6 in | |
|||
----------- SERVICE LINE (17 ft from net) -----------
||||
| | DOUBLE ALLEY | |
15 | | (1.5 ft) | |
f |______ SINGLES SIDELINE (14 ft) |
t||
|_____ DOUBLES SIDELINE (17 ft) _|

COURT LENGTH: 44 feet total

COURT WIDTH: Singles 17 feet, Doubles 20 feet

BADMINTON EQUIPMENT SPECIFICATIONS

Racquet:
Material: Composite, aluminum, or carbon fiber
Length: Maximum 26.77 inches
Weight: 70-95 grams
Grip: Textured, 3-4 inches circumference
Shuttlecock:

Type: Feathered (natural) or synthetic

Weight: 4.74-5.50 grams
Diameter: 58-68 mm
Feathered: 16 goose feathers
Synthetic: Nylon or plastic materials
Net:
Height: 2 feet 6 inches at center
Length: 17 feet
Color: Black or dark colored
Mesh size: 3/4 inch

Court:
Surface: Wood or synthetic
Lines: White tape or paint
Dimensions: 44 ft × 17-20 ft (as per type)
BADMINTON RULES AND SCORING
Scoring System:
Rally Scoring: Points awarded on every rally
Winning Points: First to 21 points (with 2 point lead)
Match: Best of 3 games
Service Rules:

Server stands in service box

Shuttlecock hit below waist level
Racquet head below wrist
Feet remain on ground
Service diagonal to opponent's box
Service alternates every point
Faults During Play:
Double hit (hitting shuttle twice)
Touching net with body or racquet
Shuttle landing outside court boundaries
Hitting shuttle above net level on service
Server touching service lines

PAGE 38 - BADMINTON: BASIC SKILLS AND TECHNIQUES

BASIC BADMINTON SKILLS
1. Grip Types:
Forehand Grip:
Racquet held like handshake
V-shape between thumb and index finger points toward shoulder
Used for forehand shots on dominant side
Backhand Grip:
Hand rotated inward
Thumb on back of racquet
Used for backhand shots on non-dominant side
2. Stance and Footwork:
Ready Position:
Feet shoulder-width apart
Weight on balls of feet
Knees slightly bent
Racquet held at chest height
Eyes on shuttle
Court Movement:
Quick steps, not large strides
Always return to center court
Move backward carefully (watch for net)
Forward movement quick and explosive
3. Basic Shots:
Clear Shot:
 High, deep shot to opponent's baseline
Used to gain time and move opponent back
Offensive or defensive version
Drop Shot:
Soft shot landing near net
Used to surprise opponent
Requires delicate touch and control
Smash Shot:
Powerful overhead shot
Hit shuttlecock coming down
Offensive shot; difficult to defend
Highest point of swing
Net Shot:
Soft shot near net
Requires precision and control
Used for attacking net position
Drive Shot:
Fast, flat shot at net level
Horizontal trajectory
Difficult to defend; used offensively

SKILL PROGRESSION LEVELS

Beginner: Can hit forehand and backhand clears, basic footwork
Intermediate: Can execute multiple shots, positioning awareness, rally consistency
Advanced: Deceptive shots, court coverage, tactical play, competitive matches
Elite: Tournament-level play, exceptional speed and court sense

PAGE 39 - BADMINTON: PERSONAL PERFORMANCE

RECORD
BADMINTON TRAINING AND PRACTICE LOG
Student Name: _________________________ Dates: -_
 We Days Focus Skills Performanc Note
ek Practiced Areas Worked On e Level s
_________ _____
1 ___ _________ __/10
__ ___
_________ _____
2 ___ _________ __/10
__ ___
_________ _____
3 ___ _________ __/10
__ ___
_________ _____
4 ___ _________ __/10
__ ___

SKILL ASSESSMENT

Badminton Initial Level Current Level Improvem

Skill (1-10) (1-10) ent
Forehand Clear _____ _____ _____
Backhand Clear _____ _____ _____
Drop Shot _____ _____ _____
Smash Shot _____ _____ _____
Net Shot _____ _____ _____
Footwork _____ _____ _____
Court
_____ _____ _____
Positioning
Shot Selection _____ _____ _____
Overall
_____ _____ _____
Proficiency

Competitive Match Records

 Date Opponent Result Score Observations
//__ _________ W/L ___ : ___ ________
//__ _________ W/L ___ : ___ ________
//__ _________ W/L ___ : ___ ________
//__ _________ W/L ___ : ___ ________

Self-Reflection on Sports Proficiency

1. Strengths in Badminton:

2. Areas for Improvement:

3. Future Goals:

4. Lessons Learned:

PAGE 40 - PRACTICAL 3: OBSERVATION AND ASSESSMENT

RECORD
PROFICIENCY IN GAMES AND SPORTS - ASSESSMENT
Student Name: _________________________ Roll No: _______
Selected Sport/Game: _______________________ Duration: ___________

SKILL ASSESSMENT CRITERIA

 Assessment Criteria Score (0-10) Examiner Comments
Technical Skill Execution _____ _________________
Shot/Technique Accuracy _____ _________________
Game Rule Knowledge _____ _________________
Court/Field Movement _____ _________________
Match/Game Performance _____ _________________
Tactical Understanding _____ _________________
Confidence and Composure _____ _________________

PRACTICAL DEMONSTRATION OBSERVATIONS

1. Technical Proficiency:
Level Demonstrated: ☐ Beginner ☐ Intermediate ☐ Advanced
Specific Techniques Demonstrated:

2. Game/Sport Knowledge:
☐ Excellent knowledge of rules and regulations
☐ Good understanding of basic rules
☐ Partial understanding of rules
☐ Limited knowledge demonstrated
3. Physical Performance:
Strength Level: ☐ Weak ☐ Average ☐ Good ☐ Excellent
Speed and Agility: ☐ Slow ☐ Average ☐ Good ☐ Excellent
Endurance: ☐ Poor ☐ Average ☐ Good ☐ Excellent
Coordination: ☐ Poor ☐ Average ☐ Good ☐ Excellent
4. Game Sense and Tactics:

5. Areas of Excellence:

6. Areas Requiring Improvement:

EXAMINER'S FINAL ASSESSMENT

Overall Sports Proficiency Rating: ☐ Good ☐ Very Good ☐ Excellent
Marks Awarded: ______ / 7
Examiner Name: ________________________ Signature: __________

Date: ________________
PAGE 41 - VIVA VOCE AND RECORD FILE ASSESSMENT
VIVA VOCE ASSESSMENT (5 MARKS)
Viva Voce is an oral examination testing student's understanding of physical education
concepts related to fitness, yoga, and sports.

POSSIBLE VIVA QUESTIONS AND ANSWERS

For Physical Fitness Test (SAI Khelo India)
Q1: What is the purpose of SAI Khelo India Test?
A: The SAI Khelo India Test is a standardized fitness assessment designed by Sports
Authority of India to evaluate the physical fitness levels of students in classes 4-12,
measuring various fitness components including body composition, strength, flexibility,
speed, and endurance.
Q2: Name the six components of SAI Khelo India Test for Class 12.
A: The six components are:
1. Body Mass Index (BMI)
2. Partial Curl-ups (Abdominal Strength)
3. Push-ups (Upper Body Strength)
4. Sit and Reach Test (Flexibility)
5. 50-meter Dash (Speed)
6. 600-meter Run/Walk (Cardiovascular Endurance)

Q3: What does the sit and reach test measure?

A: The sit and reach test measures lower body flexibility, particularly the flexibility of
hamstring muscles, lower back, and calf muscles. It indicates range of motion in the
posterior chain.
Q4: What is the duration of 600-meter run/walk for girls?
A: Girls need to complete the 600-meter run/walk in 9 minutes, while boys have 12 minutes.

For Yoga and Asanas

Q5: What is Tadasana and what are its benefits?
A: Tadasana (Mountain Pose) is a foundational standing asana. Benefits include improved
posture, body balance, foot and leg strengthening, enhanced circulation, and mental
clarity. It serves as foundation for other standing poses.
Q6: What are the contraindications for Bhujangasana?
A: Contraindications include pregnancy, abdominal surgery recovery, hernia conditions,
peptic ulcers, high blood pressure, and serious back/neck injuries.

Q7: How does Kapalabhati help in diabetes management?

A: Kapalabhati (skull-shining breath) stimulates the pancreas to improve insulin
production and regulation. It also improves digestion, metabolic rate, and overall body
detoxification, helping manage blood sugar levels naturally.
Q8: What is the main focus of Anuloma-Viloma pranayama?
A: Anuloma-Viloma (alternate nostril breathing) balances the nervous system by
alternating activation of sympathetic and parasympathetic branches. It reduces stress,
improves circulation, balances energy levels, and calms the mind.

For Sports Proficiency

Q9: Explain the basic service rules in Badminton.
A: In badminton service:
Server stands in service box
Shuttlecock hit below waist level
Racquet head below wrist at point of contact
Feet remain on ground throughout service
Shuttlecock travels diagonally to opponent's service box
Service changes on every point (rally scoring)

Q10: What are the dimensions of a badminton court?

A: Badminton court dimensions are:
Total length: 44 feet
Singles width: 17 feet
Doubles width: 20 feet (17 feet + 1.5 feet on each side for doubles alley)
Service line: 17 feet from net (both singles and doubles)
Net height: 2 feet 6 inches at center

RECORD FILE ASSESSMENT (5 MARKS)

The record file assessment evaluates:
1. Presentation and Organization (1 mark):
Neat, clean presentation
Organized content with clear sections
Proper index and page numbering
Professional appearance
2. Content Completeness (2 marks):
All required practical details included
Fitness test results documented
Yoga asanas with procedures, benefits, contraindications
Sports proficiency information complete
3. Accuracy and Detail (1 mark):
Information accuracy according to syllabus
Sufficient detail in descriptions
Proper terminology used
Correct measurements and specifications
4. Diagrams and Illustrations (0.5 mark):
Clear, labeled diagrams where required
Court/field diagrams accurate
Visual aids enhance understanding
Proper labeling of dimensions
5. Personal Observations and Reflection (0.5 mark):
Personal learning documented
Progress recorded
Improvement areas identified
Self-assessment included
PAGE 42 - MARKS DISTRIBUTION AND EVALUATION
SUMMARY
PRACTICAL EXAMINATION MARKS DISTRIBUTION (30 marks total)

Mar Duratio
Component Assessment
ks n
Practical 1: Physical Continuo
6 Performance-based
Fitness Tests us
Continuo Proficiency &
Practical 2: Yoga Asanas 7
us Knowledge
Practical 3: Sports Continuo
7 Skill Demonstration
Proficiency us
Record File Cumulat Submission &
5
Documentation ive Presentation
10-15
Viva Voce 5 Oral Examination
min
TOTAL 30

INTERNAL ASSESSMENT BREAKDOWN

Practical 1: Physical Fitness Tests (6 marks)
Based on performance in SAI Khelo India Test components:
Technical execution
Completion of all components
Adherence to prescribed procedures
Physical effort and commitment

Evaluation: Examiner observes and scores based on student performance during fitness
test battery.

Practical 2: Yogic Practices (7 marks)

Based on asana proficiency:
Correct execution of asanas (4 marks)
Body awareness and alignment (2 marks)
Breathing coordination (1 mark)
Evaluation: Examiner observes student performing selected asanas for each lifestyle
disease; scores proficiency in execution.
Practical 3: Sports Proficiency (7 marks)
Based on game/sport performance:
Technical skill execution (3 marks)
Game/sport knowledge (2 marks)
Performance and consistency (2 marks)
Evaluation: Examiner observes student's actual play or skill demonstration in selected
sport; scores based on technical proficiency and game understanding.

Record File (5 marks)

Assessment of documentation:

Presentation and organization (1 mark)

Content completeness (2 marks)
Accuracy and detail (1 mark)
Diagrams and visual aids (0.5 mark)
Reflection and analysis (0.5 mark)

Viva Voce (5 marks)

Oral examination covering:
Fitness test concepts (1-2 marks)
Yoga and asanas knowledge (1-2 marks)
Sports/game rules and terminologies (1-2 marks)
Practical experience and understanding (remaining marks)
Evaluation: Examiner asks questions related to practical components; scores based on
depth of knowledge and clarity of responses.

PAGE 43 - IMPORTANT INSTRUCTIONS FOR STUDENTS

EXAMINATION CONDUCT GUIDELINES
During Practical Examination:
1. Dress Code:
Wear appropriate sports attire (white sports uniform, shorts, t-shirt)
Comfortable athletic footwear
Hair tied back securely
Remove jewelry and accessories
2. Punctuality:
Report on time to examination center
Be ready for your scheduled time slot
Late arrival may result in marks deduction
3. Safety Precautions:
Inform examiner of any injuries or medical conditions
Perform warm-up exercises before practical tests
Follow all safety guidelines
Stop immediately if experiencing sharp pain
 4. Cooperation with Examiner:
Follow all instructions carefully
Answer viva questions clearly
Show all documents when asked
Be courteous and respectful

FREQUENTLY ASKED QUESTIONS

Q: Can I choose different sports for Practical 3?
A: Yes, you can select any IOA-recognized sport matching your interest and availability.
Q: What if I cannot perform a yoga asana?
A: Inform your examiner. Modified versions are acceptable. Never force or strain.

Q: Can I use the record file during viva voce?

A: No. Viva is designed to test your knowledge and understanding, not reading from file.
Q: What is the passing mark for practical examination?
A: Minimum 33% in practical is mandatory to pass. For 30 marks, passing mark is
approximately 10 marks.
Q: Can I repeat practical examination?
A: If you fail practical, you can reappear for practical exam in next attempt (board rules
apply).

STUDY TIPS FOR EXCELLENT PERFORMANCE

1. Regular Practice: Consistent practice of fitness tests, asanas, and sports skills
2. Concept Understanding: Understand "why" not just "how" for better viva responses
3. Record Documentation: Maintain detailed records throughout the year
4. Feedback Integration: Listen to teacher feedback and improve accordingly
5. Self-Assessment: Regularly evaluate your progress and identify improvement areas
6. Group Learning: Practice with peers; learn from each other
7. Health Consciousness: Maintain healthy habits throughout preparation
8. Confidence Building: Regular practice builds confidence for better examination
performance

FINAL CHECKLIST BEFORE EXAM

☐ Record file completed with all required sections
☐ All diagrams, measurements, and specifications accurate
☐ Personal observation sheets filled out
☐ Reflection and analysis sections completed
☐ Uniform and sports attire prepared
☐ Physical fitness level maintained through regular practice
☐ Yoga asanas practiced regularly and proficiency improved
☐ Sports skills practice continued with consistency
☐ Viva questions reviewed and answers prepared
☐ Medical fitness certificate (if required) obtained
☐ All required documents available
☐ Mental preparation and confidence building completed
PAGE 44 - ADDITIONAL RESOURCES AND REFERENCES
RECOMMENDED BOOKS AND MATERIALS
1. Physical Education CBSE Class 12 - NCERT Textbook
2. Physical Education Practical Manual - Various CBSE-approved publishers
3. Yoga for Modern Living - Ministry of Ayush Publications
4. Sports and Fitness Assessment Guide - SAI Publications

USEFUL WEBSITES
[Link] - Official CBSE website
[Link] - Khelo India official website
[Link] - Ministry of Youth Affairs and Sports
[Link] - Ministry of Ayush (for yoga information)

CONTACT INFORMATION
Your Physical Education Teacher: _______________________
School Examination Head: _______________________________

CBSE Regional Office: ________________________________

ACKNOWLEDGEMENT
This practical file has been prepared following the official CBSE Class XII Physical Education
Syllabus 2025-26, ensuring complete accuracy and compliance with board examination
requirements.
All information is accurate as per CBSE guidelines effective for 2025-2026 batch.

END OF PRACTICAL FILE

Total Pages: 44

Prepared for: CBSE Class XII

Academic Year: 2025-2026
Student Signature: _________________ Date: ______________

Teacher Signature: _________________ Date: ______________

School Seal/Stamp: