Practical XII

PRACTICAL (Max. Marks 30) 

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Physical Fitness Test: SAI Khelo India Test, Brockport Physical Fitness Test (BPFT)* 6 Marks 

Proficiency in Games and Sports (Skill of any one IOA recognized Sport/Game of Choice)** 7 Marks 

Yogic Practices 7 Marks 

Record File *** 5 Marks 

Viva Voce (Health/ Games & Sports/ Yoga) 5 Marks 

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➢ *Test for CWSN (any 4 items out of 27 items. One item from each component: Aerobic Function, Body Composition, Muscular strength & Endurance, Range of Motion or Flexibility)

 ➢ **CWSN (Children With Special Needs – Divyang): Bocce/Boccia , Sitting Volleyball, Wheel Chair Basketball, Unified Badminton, Unified Basketball, Unified Football, Blind Cricket, Goalball, Floorball, Wheel Chair Races and Throws, or any other Sport/Game of choice. 

➢ **Children with Special Needs can also opt any one Sport/Game from the list as alternative to Yogic Practices. However, the Sport/Game must be different from Test - ‘Proficiency in Games and Sports’ 

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**Record File shall include: 

➢ Practical-1: Fitness tests administration. (SAI Khelo India Test) 

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

➢ Practical-3: Anyone one IOA recognized Sport/Game of choice. Labelled diagram of Field & Equipment. Also, mention its Rules, Terminologies & Skills.

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Practical-1: Fitness Tests Administration (SAI Khelo India Test)

 SAI stands for Sports Authority of India, an organization that promotes sports and sporting excellence in India. It was established in 1984 as a society under the Societies Registration Act of 1860. The organization is part of the Ministry of Youth Affairs and Sports (MYAS).

The SAI Khelo India Test is designed to assess the physical fitness levels of students across different age groups. It provides a comprehensive evaluation of various fitness parameters such as strength, endurance, flexibility, and agility. The test is divided into two broad categories based on age groups: 5–8 years (classes 1–3) and 9–18 years (classes 4–12).

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1. Fitness Tests for Age Group 5–8 Years (Classes 1–3)

This age group focuses on basic motor fitness and coordination skills.

Tests

1. Body Mass Index (BMI)

   • Purpose: To measure body composition by evaluating weight relative to height.
   • Procedure:
     • Measure the height using a stadiometer in centimetres (cm).
     • Measure the weight using a digital scale in kilograms (kg).
     • Use the formula to calculate BMI: $$BMI = \frac{\text{Weight (kg)}}{\text{Height (m)}^2}$$
   • Scoring: Classified into underweight, normal, overweight, or obese as per standard BMI charts for children.

2. Flamingo Balance Test

   • Purpose: To assess balance ability.
   • Procedure:
     • Stand on one leg on a flat surface or a beam, with the other leg folded at the knee.
     • Hold the position for as long as possible.
     • Record the time in seconds.
   • Scoring: Higher duration indicates better balance.

3. Plate Tapping Test

   • Purpose: To measure speed and coordination of upper limbs.
   • Procedure:
     • Place two plates 60 cm apart.
     • Using the preferred hand, alternately tap each plate as quickly as possible for 30 seconds.
   • Scoring: Record the number of taps within 30 seconds.

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2. Fitness Tests for Age Group 9–18 Years (Classes 4–12)

This age group evaluates various fitness components, including speed, endurance, strength, and flexibility.

Tests

1. Body Mass Index (BMI)

   • Same as the procedure outlined for the 5–8 years group.

2. 50-Metre Speed Test

   • Purpose: To measure speed.
   • Procedure:
     • Mark a 50-metre straight track.
     • Start from a stationary position and sprint as fast as possible to the finish line.
   • Scoring: Record the time taken to complete 50 metres using a stopwatch.

3. 600-Metre Run/Walk

   • Purpose: To assess cardiovascular endurance.
   • Procedure:
     • Mark a 600-metre track.
     • Run or walk the distance as fast as possible without stopping.
   • Scoring: Record the time taken to complete the distance.

4. Sit and Reach Flexibility Test

   • Purpose: To measure the flexibility of the lower back and hamstrings.
   • Procedure:
     • Sit on the floor with legs fully extended and feet against a flat surface or sit-and-reach box.
     • Slowly reach forward as far as possible without bending the knees.
     • Measure the distance reached in centimetres.
   • Scoring: Higher reach distance indicates better flexibility.

5. Strength Tests

   • Partial Abdominal Curl-Up

     • Purpose: To measure core strength and endurance.
     • Procedure:
       • Lie on your back with knees bent and feet flat on the floor.
       • Perform as many curl-ups as possible in one minute.
     • Scoring: Count the total number of curl-ups.

   • Push-Ups (Boys)

     • Purpose: To measure upper body strength.
     • Procedure: Perform push-ups in proper form until fatigue.
     • Scoring: Count the total number completed.

   • Modified Push-Ups (Girls)

     • Purpose: To measure upper body strength.
     • Procedure: Perform push-ups from the knees until fatigue.
     • Scoring: Count the total number completed.

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Evaluation and Interpretation

The results from each test are recorded and compared with normative values to evaluate the fitness levels of the participants. These values help identify strengths and areas that need improvement, allowing for targeted fitness interventions.

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Benefits of the SAI Khelo India Fitness Test

1. Encourages Physical Activity: Promotes regular physical activity among students.
2. Identifies Fitness Levels: Helps in understanding individual fitness levels for personalised training.
3. Improves Health Awareness: Develops awareness about the importance of fitness and health.
4. Monitors Progress: Facilitates monitoring and tracking of fitness improvements over time.

This practical test is an essential tool for promoting a fitness culture among schoolchildren, aligning with the objectives of the Khelo India Programme.

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Practical-2: Procedure for Asanas, Benefits, and Contraindications for Lifestyle Diseases

Asanas can help manage various lifestyle diseases by improving physical, mental, and emotional health. Below are the procedures, benefits, and contraindications for two asanas for each of the selected lifestyle diseases:

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1. Obesity

Tadasana (Mountain Pose)

• Procedure:

  1. Stand upright with feet slightly apart.
  2. Interlock fingers, stretch arms upwards, and stand on toes.
  3. Hold the position for 10–20 seconds while breathing normally.
  4. Exhale and relax back to the starting position.

• Benefits:

  • Improves posture.
  • Stimulates the digestive system.
  • Enhances balance and stability.

• Contraindications:

  • Avoid if you have vertigo or severe balance issues.

Pavanmuktasana (Wind-Relieving Pose)

• Procedure:

  1. Lie on your back with legs extended.
  2. Bring your knees to your chest while exhaling.
  3. Hug your knees with both hands and hold for 10–15 seconds.
  4. Inhale and return to the starting position.

• Benefits:

  • Relieves bloating and promotes digestion.
  • Reduces abdominal fat.

• Contraindications:

  • Avoid if you have recent abdominal surgery or severe back pain.

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2. Diabetes

Bhujangasana (Cobra Pose)

• Procedure:

  1. Lie on your stomach with palms near the shoulders.
  2. Inhale and slowly raise your upper body while keeping your navel on the floor.
  3. Hold for 15–30 seconds and exhale while returning to the starting position.

• Benefits:

  • Improves pancreatic function.
  • Enhances blood circulation.

• Contraindications:

  • Avoid if you have hernia or severe back injuries.

Mandukasana (Frog Pose)

• Procedure:

  1. Sit in Vajrasana (kneeling position).
  2. Make fists and place them on the navel.
  3. Exhale and bend forward while pressing fists into the abdomen.
  4. Hold for 10–20 seconds and inhale to return.

• Benefits:

  • Improves digestion and insulin sensitivity.
  • Massages abdominal organs.

• Contraindications:

  • Avoid if you have knee pain or ulcers.

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3. Hypertension

Shavasana (Corpse Pose)

• Procedure:

  1. Lie on your back with arms relaxed at the sides.
  2. Close your eyes and breathe deeply.
  3. Focus on relaxing each part of your body.
  4. Stay in the pose for 5–10 minutes.

• Benefits:

  • Reduces stress and promotes relaxation.
  • Lowers blood pressure.

• Contraindications:

  • None, but avoid sleeping during the pose.

Vrikshasana (Tree Pose)

• Procedure:

  1. Stand straight and shift your weight onto one foot.
  2. Place the other foot against the inner thigh of the standing leg.
  3. Raise arms above the head in a prayer position.
  4. Hold for 15–30 seconds and switch sides.

• Benefits:

  • Improves focus and balance.
  • Reduces stress levels.

• Contraindications:

  • Avoid if you have vertigo or balance issues.

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4. Asthma

Matsyasana (Fish Pose)

• Procedure:

  1. Lie on your back and place your hands under your hips.
  2. Inhale and lift your chest while arching your back.
  3. Rest your head on the floor and hold for 10–30 seconds.
  4. Exhale and return to the starting position.

• Benefits:

  • Expands the chest and improves lung capacity.
  • Enhances oxygen flow.

• Contraindications:

  • Avoid if you have neck or lower back pain.

Anulom Vilom (Alternate Nostril Breathing)

• Procedure:

  1. Sit in a comfortable position with a straight back.
  2. Close the right nostril with the thumb and inhale through the left nostril.
  3. Close the left nostril with the ring finger and exhale through the right nostril.
  4. Repeat for 5–10 minutes.

• Benefits:

  • Clears nasal passages and reduces asthma symptoms.
  • Calms the nervous system.

• Contraindications:

  • Avoid if you have severe nasal congestion.

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By practising these asanas regularly, individuals can manage lifestyle diseases effectively, improve overall well-being, and prevent the progression of these conditions.

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Practical-3: One IOA Recognised Sport/Game - Example: Cricket

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1. Labelled Diagram of the Cricket Field and Equipment

Cricket Field

• Key Features:
  • Pitch: 22 yards (20.12 metres) long and 10 feet (3.05 metres) wide.
  • Boundary: Circular or oval, usually 65–90 metres from the pitch.
  • Crease: Includes the batting crease, popping crease, and bowling crease.
  • Wickets: Consist of three stumps and two bails at each end of the pitch.

Cricket Equipment

• Bat: Made of willow wood; length not exceeding 96.5 cm.
• Ball: Hard leather, circumference of 22.4–22.9 cm, weight 155.9–163 g.
• Protective Gear: Pads, gloves, helmet, and abdomen guard for players.

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2. Rules of Cricket

1. Team Composition:

   • Each team consists of 11 players.

2. Match Format:

   • Test Matches: Played over five days with two innings per team.
   • ODI (One Day International): Limited to 50 overs per side.
   • T20: Limited to 20 overs per side.

3. Scoring:

   • Runs are scored by hitting the ball and running between the wickets or by hitting boundaries (4 runs if the ball crosses the boundary and 6 runs if it crosses without touching the ground).

4. Dismissals:

   • Bowled: The ball hits the stumps and dislodges the bails.
   • Caught: The ball is caught by a fielder or bowler without bouncing.
   • LBW (Leg Before Wicket): The ball hits the batsman's leg in line with the stumps.
   • Run Out: A batsman is out if the fielders hit the stumps while running between the wickets.

5. Overs:

   • Each over consists of six balls bowled by the same bowler.

6. Fielding Restrictions:

   • Powerplay rules apply, limiting fielders outside the 30-yard circle during specified overs.

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3. Cricket Terminologies

1. Yorker: A delivery that pitches near the batsman's feet.
2. Bouncer: A short-pitched delivery aimed at the batsman’s head or chest.
3. Duck: When a batsman is dismissed without scoring a run.
4. Maiden Over: An over in which no runs are scored.
5. Hat-trick: When a bowler takes three wickets in three consecutive deliveries.

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4. Cricket Skills

1. Batting:

   • Grip, stance, and backlift are crucial.
   • Shots: Cover drive, pull shot, square cut, sweep.

2. Bowling:

   • Types: Fast bowling, off-spin, leg-spin.
   • Key Skills: Line and length control, swing, and variations.

3. Fielding:

   • Skills: Catching, throwing, diving, and retrieving the ball.

4. Wicketkeeping:

   • Skills: Quick reflexes, crouching position, and glove work.

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This detailed overview covers the cricket field, equipment, basic rules, common terminologies, and essential skills, providing students with a comprehensive understanding of the sport.

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Please draw if needed (RUonTop)