PASTE YOUR

PHOTO HERE

PHYSICAL EDUCATION PROJECT

ON

(GAMES NAME)

BY:

SUBMITTED TO ST. THOMAS SCHOOL AS A REQUIREMENT FOR PHYSICAL EDUCATION PRACTICAL

EXAMINATION 2022-23

PERSONNEL DETAIL

NAME
CLASS

STREAM

ROLLNO

GAME OPTED

SESSION

NAME WITH SIGNATURE

ACKNOWLEDGEMENT
I would like to express my heartfelt thanks to my
Physical Education Teacher Mr. Santosh KumarBehera
for giving his valuable suggestion and guidance. He had
helped me to understand the importance of the subject.
I am also thankful to our school Principal Sir who gave
me the opportunity in doing the project. I am also
thankful to my parents and friends for inspiring me in
completing this project within limited time frame.

Your Name

Roll no/ CBSE

CERTIFICATE

This is to certify that this project was prepared by_____ of class XII Stream__________ Roll No under
my supervision and guidance. He /she has taken proper care and shown utmost sincerity and
dedication in completion of this project. This project file is as per the guidelines issued by CBSE.

SANTOSH KUMAR BEHERA

PGT Physical Education

TABLE OF CONTENT

i
● Personnel Details

ii
● Acknowledgement

iii
● Certificate

Slno Topic Page No

Practical -1 Physical Fitness Test

● Sai Khelo India Test

Practical -2 Games / Sports

● History

● Diagram of the Field & Equipment’s

● Rules of the Game

● Terminologies

● Skills
 ● Tournaments & Venues

● Personalities

Practical - 3 Two Yogic AsanaforEach Lifestyle Diseases

● Procedure

● Benefits

● Contraindications

iv
● Conclusion

v
● Reference

PRACTICAL – 1

Physical Fitness Test:

A test is a procedure to check the quality, performance or reliability of

something.

According toWebster dictionary

A test is a tool to evaluate the skill, knowledge, capacity or aptitude of
an individual or a group. E.g. Rock Port Test, Miller volley ball test,
National Physical Efficiency Test. Etc

Fitness.

Fitness is the ability to perform physical activity. Each physical activity

requires some sort of skills

Test – SAI Khelo India fitness Test

For AGE GROUP 5-8 YEARS | CLASS 1 to 3 At Primary class 1-3, children should acquire Fundamental
Movement Skills (FMS) FMS provide the building blocks for many physical activities, such as playing
games, dance, and sport. Abilities of children in class 1-3 which need to be measured and tracked are

1. Body Composition (BMI)

2. Coordination (Plate Tapping)

3. Balance (Flamingo Balance)

1. Body composition

Body Composition refers primarily to the distribution of muscle and fat in the body. Body size such as
height, lengths and girths(thickness or circumference)are grouped under this component.

For Body Composition BMI Test is used which is as follows.

Body Mass Index (BMI), is calculated from body Weight (W) and height (H). BMI = W / (H x H), where W
= body weight in kilograms and H = height in meters.

The higher the score usually indicating higher levels of body fat. The Body Mass Index is also known as
Quetelet Index invented by Adolf Quetelet. It is a statistical measurement which compares individual
weight with height

For measuring height accurately, the participant’s shoes need to be removed, bulky clothing, and hair
ornaments, and unbraid hair that interferes with the measurement. If the BMI is between 18.5 – 24.9
then the body weight is ideal.

Body Mass Index for men and women

Category BMI
Underweight <18.5

Normal Weight =18.5 – 24.5

Overweight = 25 – 29.9

Obesity Class I =30 – 39.9

Obesity Class II = 35 – 39.9

Obesity Class III

⮚ 40

2. Flamingo Balance Test

Purpose: To assess the ability to balance successfully on a single leg.

Equipment Required: Stopwatch, a metal beam 50cm long, 5cm high and
3cm wide (the beam is stabilized by two supports at each end, and should
have a non-slip surface

Procedure: Stand on the beam with shoes removed. Keep balance by

holding the instructor's hand. While balancing on the preferred leg, the free leg
is flexed at the knee and the foot of this leg held close to the buttocks. Start
the watch as the instructor lets go. Stop the stopwatch each time the person
loses balance (either by falling off the beam or letting go of the foot being
held). Start over, again timing until they lose balance. Count the number of
falls in 60 seconds of balancing. If there are more than 15 falls in the first 30
seconds, the test is terminated and a score of zero is given.

Scoring: The total number of falls or loss of balance in 60 seconds is

recorded. Scoring tables are available in the Euro fit Manual.

3. Plate Tapping Test

Purpose: To Assess the speed and the coordination of limb movement.

Equipment required: table (adjustable height), yellow discs (20cm diameter),

rectangle (30 x 20 cm), and stopwatch.

Procedure: If possible, the table height should be adjusted so that the subject
is standing comfortably in front of the discs. The two yellow discs are placed
with their centers 60 cm apart on the table. The rectangle is placed equidistant
between both discs. The non-preferred hand is placed on the rectangle. The
subject moves the preferred hand back and forth between the discs over the
hand in the middle as quickly as possible. This action is repeated for 25 full
cycles (50 taps)

Results: The time taken to complete 25 cycles is recorded. Perform the test
twice and the best result is recorded.

For age group 9 – 18+ yrs (Class 4 to 12)

Following test components are taken in Physical Health and Fitness Profile for
children of class 4 to 12

1. BMI
2. 50 Mts Speed Test
3. 600 MTS Run Walk test
4. Sit and Reach Flexibility Test
5. Strength Test
50 Meter Dash
Purpose: The aim of this test is to determine acceleration and speed.

Equipment required: measuring tape or marked track, stopwatch, cone

markers, flat and clear surface of at least 70 meters.

.Procedure: The test involves running a single maximum sprint over 50

meters, with the time recorded.. Start from a stationary standing position
(hands cannot touch the ground), with one foot in front of the other. The front
foot must be behind the starting line. Once the subject is ready and
motionless, the starter gives the instructions "set" then "go.". The tester should
provide hints for maximizing speed and the participant should be encouraged
to not slow down before crossing the finish line.

Results: Two trials are allowed, and the best time is recorded to the nearest
two decimal places.

600 m Run/Walk Test

Purpose: To Measure Endurance.

Procedure: The subject takes the position of standing right

behind the starting line at the signal of ready and go the subject
starts running. During the course of running, he/she may walk
also. As many students can run at a same time.

Equipment Required: 600 M Track, a Stop Watches

Scoring: Time is recorded in minutes and seconds.

Sit and Reach Flexibility Test

Purpose: The sit and reach test is a common measure of flexibility of the lower
back and hamstring muscles.
 Sit and Reach Flexibility Test

Equipment Required
1. Sit and reach box
2.[1.] Tape
3.[2.] Rule
4.[3.] Assistant

Procedure: Before attempting the test, the participant who is

conducting the tests to remove his or her shoes. Then he / she
should sit in such a manner that both his or her knees are pressed
flat to the floor and the soles of the feet are placed flat against the
box. The participant’s palms to face downwards, and the hands-on
top of each other or keeping the palm side by side, the subject will
try to reach forward as far as possible on the sit and reach box and
hold the position for at least one-two seconds while the distance is
recorded. Make sure there are no jerky movements.

Scoring: The score is recorded to the nearest centimetreto the distance

reached by the hand.
Strength Test
i. Partial Curl-Up. (Abdominal fitness)
ii. Push Ups for the Boys. (Muscular Endurance)
iii. Modified push Ups for the Girls. (Muscular Endurance)

Partial Curl-Up Test

Purpose: The curl-up test measures abdominal strength and endurance,

Equipment required:

i) A Clean Cushioned Surface

ii) A Recording Sheets
iii) A pen
iv) A metronome (or audio file, drums).

Procedure: The starting position is lying on the back with the knees flexed and
feet 12 inches from the buttocks. The feet cannot be held or rest against an
object. The arms are extended and are rested on the thighs. The head is in a
neutral position. The subject curls up with a slow controlled movement, until
the student's shoulders come off the mat two inches, then back down again.
One complete curl-up is completed every three seconds and are continued
until exhaustion. There is no pause in the up or down position, the curl-ups
should be continuous with the abdominal muscles engaged throughout.

Scoring: Record the total number of curl ups. The completion of one
complete curl up counts as one. Only correctly performed curl ups
should be counted

Push Up Fitness Test

Purpose: The push-up fitness test measures upper body strength and
endurance.

Equipment required:
 i) A floor mat
ii) A metronome (or audio tape, clapping, drums)
iii) A stopwatch,
iv) Wall
v) A chair

Procedure: A standard push-up begins with the hands and toes touching the
floor, the body and legs in a straight line, feet slightly apart, the arms at
shoulder-width apart, extended and at a right angle to the body. Keeping the
back and knees straight, the subject lowers the body to a pre-determined
point, to touch the ground or some other object, or until there is a 90-degree
angle at the elbows, then returns back to the starting position with the arms
extended. This action is repeated without rest, and the test continues until
exhaustion, or until they can do no more in rhythm or have reached the target
number of push-ups

Scoring: Record the number of correctly completed push-ups.

Modified Push-Up Test

Purpose: The Modified Push-Up Fitness Test is used to measure upper
body strength endurance and trunk stability.

Equipment Required:

i) A stopwatch,
ii) A gym mat (optional)

Procedure: In modified push test the subject keeps her face down
towards the mat keeping both hands wide apart the body from knee to
the hips and to the shoulder should be in a straight line. On command
the tester starts her stopwatch simultaneously the subject pushes her
upper part of the body toward the floor in the manner that the elbow may
be bent at 90 degree and then return back to the starting position. This
is one repetition. The same action is repeated and the test continues
until she cannot do any more

Scoring: Record the total number of correctly completed push-ups

PRACTICAL -3 Games / Sports of choice

(Basketball, Football, Volleyball, Cricket, Handball, Athletic
and Kho-Kho)
History
Diagram of field and equipment
Latest Rules
Skills
Terminologies
Personalities
Note-

Badminton, Table Tennis, Chess, Taekwondo are in class 11 don't attempt