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Health and Fitness Activities
Practical for Grade XII
Health and Fitness Activities
Practical for Grade XII
Health and Fitness Activities
• Asanas
• Swiss Ball
• Plyometric
• Aerobics
• Asana is one of the eight limbs of Yoga
• Maharishi Patanjali states that poses should be
steady and comfortable
• स्थिर...
• Proper breathing is an indispensable part for
the proper performance of asanas
• Asanas are performed with relaxed postu...
• Meditative Poses
• Forward Bends
• Back Bends
• Side Bends
• Twists
• Stretches
• Inversions
• Balancing Postures
• Rela...
• Provide a firm support to the posture
• Help maintain the body posture for longer time
• Regulate the blood flow to the ...
• Stretches the muscles of the
back side of the body from head
to the ankles
• Contracts the muscles of the
anterior part ...
• Helps to remove backache and
neck ache
• Keeps the spine supple and
healthy
• Tones the nerves along the
spinal column a...
• Helps to remove backache and
neck ache
• Keeps the spine supple and
healthy
• Tones the nerves along the
spinal column a...
• Balances the body
• Improves concentration
• Strengthens the nervous
system
• Gives a gentle stretch to the
hips and wri...
• Vertebral muscles of the back
and abdomen are twisted
laterally
• Tones the spinal nerves,
increases elasticity, reduces...
• Improves the strength and
blood supply to the joints like
the ankles, knees, hips, lumber
region, cervical region and
sh...
• Improves the tone and strength
of back muscles as the back is
folded
• Removes the rigidity of the back
muscles and impr...
• Metabolic process is stimulated, all
the digestive organs are massaged
and digestion is improved.
• Useful for flatulenc...
• Integrates the feeling of relaxation into
the conscious and unconscious
awareness.
• Relaxation of entire nervous system...
• Also called fitness balls, stability balls or balance
balls
• A fitness tool to improve strength, balance, and
cardio en...
• Push-up
• Side Flexion
• Abdominal
Crunch
• Seated
Lumber
• Spine Twist
• Swan I
• Also known as "jump training" or "plyos", are
exercises in which muscles exert maximum force in
short intervals of time,...
• Any physical activity that makes you sweat,
causes you to breathe harder and gets your
heart beating faster than at rest...
• Improves circulation and helps body use
oxygen more efficiently
• Increases energy
• Increases endurance, which means on...
• Walking
• Cycling
• Ski Machines, Stair Climbers, Steppers
• Swimming Activities
• Jogging
• Aerobic Dance
• Resting heart rate (RHR) is the number of times
our heart beats per minute while at complete
rest
• A low resting heart ...
• RHR should be taken first thing in the morning,
before getting out of bed
• Use a Stop Watch for counting seconds
• Coun...
• The respiration rate is the number of breaths a
person takes per minute
• The rate is usually measured when a person is ...
• Draw a neat diagram of court/field of one
game of your choice
• Write:
–Its history
–Rules & Regulations
–Important Term...
Health and Fitness activity for Grade XII
Health and Fitness activity for Grade XII
Health and Fitness activity for Grade XII
Health and Fitness activity for Grade XII
Health and Fitness activity for Grade XII
Health and Fitness activity for Grade XII
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Health and Fitness activity for Grade XII

Practical syllabus for grade XII students of Physical education

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Health and Fitness activity for Grade XII

  1. 1. Health and Fitness Activities Practical for Grade XII
  2. 2. Health and Fitness Activities Practical for Grade XII
  3. 3. Health and Fitness Activities • Asanas • Swiss Ball • Plyometric • Aerobics
  4. 4. • Asana is one of the eight limbs of Yoga • Maharishi Patanjali states that poses should be steady and comfortable • स्थिरसुखमासनम ् [sthira-sukham-āsanam] • प्रयत्नशैथिल्यानन्तसमापत्तिभ्याम ् [prayatna- śaithilya-ananta-samāpatti-bhyām] • The posture is perfected, made steady and comfortable through relaxing the effort and coalescence of awareness with the infinite.
  5. 5. • Proper breathing is an indispensable part for the proper performance of asanas • Asanas are performed with relaxed posture and breathing
  6. 6. • Meditative Poses • Forward Bends • Back Bends • Side Bends • Twists • Stretches • Inversions • Balancing Postures • Relaxing Poses
  7. 7. • Provide a firm support to the posture • Help maintain the body posture for longer time • Regulate the blood flow to the legs • Allow the mind to be peaceful and focused • Padmasana , Siddhasana , Swastikasana, Vajrasan , Samasana
  8. 8. • Stretches the muscles of the back side of the body from head to the ankles • Contracts the muscles of the anterior part of the body. • Improves the blood circulation in the back region and tones the spinal nerves • Improves alignment of the vertebral column • Removes the fat from the hips, the abdomen and thigh region. • In sitting position Inhale • While exhaling hold the big toes with the corresponding hands • Exhale, slowly bend forward keeping the back straight, bringing the forehead towards the knees or shins • Maintain the asana, breathe normally • Exhale and while inhaling raise the body from asana
  9. 9. • Helps to remove backache and neck ache • Keeps the spine supple and healthy • Tones the nerves along the spinal column and improves the communication between the brain and the rest of the body. • Useful for slipped disc and sciatica • While inhaling slowly raise the forehead, bend the neck backwards • slowly raise the shoulders, chest and abdomen from the ground until the arms are straight • maintain the asana, breathing normally • while exhaling slowly lower the abdomen, chest and finally the forehead on the ground
  10. 10. • Helps to remove backache and neck ache • Keeps the spine supple and healthy • Tones the nerves along the spinal column and improves the communication between the brain and the rest of the body. • Useful for slipped disc and sciatica • While inhaling slowly raise the forehead, bend the neck backwards • slowly raise the shoulders, chest and abdomen from the ground until the arms are straight • maintain the asana, breathing normally • while exhaling slowly lower the abdomen, chest and finally the forehead on the ground
  11. 11. • Balances the body • Improves concentration • Strengthens the nervous system • Gives a gentle stretch to the hips and wrists • Muscles of the sides of the body are stretched and made flexible.
  12. 12. • Vertebral muscles of the back and abdomen are twisted laterally • Tones the spinal nerves, increases elasticity, reduces stiffness and relieves backache • Helps in draining the blood which is accumulated in the internal organs and the blood vessels of abdomen • Place hands on the ground near thigh with the fingers of both hands facing each other • Inhale and while exhaling twist the trunk of the body and the neck to the right • Maintain the asana, breathe normally. • while exhaling turn the neck to the front
  13. 13. • Improves the strength and blood supply to the joints like the ankles, knees, hips, lumber region, cervical region and shoulders • Improves the flexibility of the spinal column • Strengthens the legs • Improves balance • Relieves tension in the neck and shoulders. Expands the chest • Exhale and while inhaling raise the joined hands up over the head, slowly tilt the neck back so the gaze is towards the ceiling and arch the spine backwards • Maintain the asana, breathe normally • Slowly straighten the body and the neck, lowering the arms back down so the hands rest on the knee
  14. 14. • Improves the tone and strength of back muscles as the back is folded • Removes the rigidity of the back muscles and improves the working of the spinal nerves • Improves the function of the thyroid, parathyroid and pituitary glands • Improves the efficiency of all the abdominal organs such as the spleen, pancreas, liver and kidneys. • While inhaling slowly raise legs to a 90 degree angle from the ground • While exhaling raise the hips and abdomen and bring the legs over the head • After exhaling fully, lower the legs to rest the toes on the floor keeping the legs straight. Breathe normally • Inhaling lift the toes off the ground keeping the legs straight
  15. 15. • Metabolic process is stimulated, all the digestive organs are massaged and digestion is improved. • Useful for flatulence, constipation, diabetes, sluggishness of the liver, kidneys and spleen. • Endocrine system is balanced. • Stimulates elimination of toxins from the blood. • Removal of skin conditions such as boils. • All muscles of the body are strengthened
  16. 16. • Integrates the feeling of relaxation into the conscious and unconscious awareness. • Relaxation of entire nervous system, body and mind. • Relieves stress on the body and mind. • Removes disturbing thoughts and tensions. • Relaxes the muscles which lead to a decrease in the demand for blood and oxygen, giving the circulatory and respiratory systems a break. • Beneficial for all stress related ailments. • Rejuvenates the body and mind., liver and kidneys. • Attempt to free the mind from thoughts and worries and concentrate on the body. • Concentrate on each body part, relaxing it. • After relaxing , do not allow mind to control the breath but let it be slow and relaxed • breath is very slow and the mind is stable and quiet.
  17. 17. • Also called fitness balls, stability balls or balance balls • A fitness tool to improve strength, balance, and cardio endurance • Swiss Ball Size Guide HEIGHT BALL HEIGHT BALL SIZE Up to 4’10″ 18 inches Small 4’8″ to 5’5″ 22 inches Medium 5’6″ to 6’0″ 26 inches Large 6’0″ to 6’5″ 30 inches Extra Large Over 6’5″ 33 inches Extra, Extra Large
  18. 18. • Push-up • Side Flexion • Abdominal Crunch
  19. 19. • Seated Lumber • Spine Twist • Swan I
  20. 20. • Also known as "jump training" or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength) • A plyometric movement starts with an eccentric (muscle lengthening) action • Followed by a concentric (muscle shortening) action • Performing plyometrics movements increases muscular power, which translates to higher jumps and faster sprint times • Combining the moves with resistance training is a way to maximize power and performance
  21. 21. • Any physical activity that makes you sweat, causes you to breathe harder and gets your heart beating faster than at rest • It strengthens heart and lungs and trains cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout the body • Aerobic exercise uses large muscle groups, is rhythmic in nature and can be maintained continuously for at least 10 minutes • Aerobic exercise plan should be simple, practical, and realistic
  22. 22. • Improves circulation and helps body use oxygen more efficiently • Increases energy • Increases endurance, which means one can workout longer without getting tired • Helps reduce the risk of developing heart disease • Helps reduce body fat • Helps one reach and maintain a healthy weight • Helps reduce stress, tension, anxiety and depression
  23. 23. • Walking • Cycling • Ski Machines, Stair Climbers, Steppers • Swimming Activities • Jogging • Aerobic Dance
  24. 24. • Resting heart rate (RHR) is the number of times our heart beats per minute while at complete rest • A low resting heart rate is an indicator of good fitness • Resting heart rate will decrease as heart becomes stronger with different exercises and is able to pump out more blood per heartbeat. • The units are bpm = beats per minute. • Fit adults may have a RHR below 60 • Some elite endurance athletes have RHR below 40.
  25. 25. • RHR should be taken first thing in the morning, before getting out of bed • Use a Stop Watch for counting seconds • Count the pulse for 60 seconds • A healthy RHR for adults is 60-80 bpm.
  26. 26. • The respiration rate is the number of breaths a person takes per minute • The rate is usually measured when a person is at rest and simply involves counting the number of breaths for one minute by counting how many times the chest rises • The normal respiratory rate for a healthy adult at rest is 12-to-20 breaths per minute. • Measure RHR and Respiratory Rate of 10 members from family or neighbourhood for 3 weeks & show graphical representation of the data
  27. 27. • Draw a neat diagram of court/field of one game of your choice • Write: –Its history –Rules & Regulations –Important Terminology –Important Tournaments

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