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Pe Record Writing Class Xi - Part 1
Pe Record Writing Class Xi - Part 1
PART 1
TOPICS
PRACTICAL-1: AAHPER PHYSICAL FITNESS TEST
PRACTICAL-2: YOGA
RECORD WRITING INSTRUCTIONS
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PHYSICAL EDUCATION
CLASS XI
RECORD WRITING AND LAB SESSION INSTRUCTIONS
All the students are supposed to wear sports jerseys & track suits during P.E Lab.
No casual dress will be allowed.
* Everybody should carry their observation manuals with them in every lab class.
* Lab records should be consequently complete along with the lab sessions each day.
* Without completing the record portions of previous lab, one will not be allowed to per
form the next lab.
* Records must be written in a blue ball point or dot pen. Ink pens or gel inks are not
allowed.
* All images & graphic illustrations should be done on left blank side of the record.
* Images given in the reference soft copy materials are just for reference, do not replicate
or copy the same materials.The same is applicable for experiment readings also.
* The record books should be covered & name labelled prior to all.
* The index should be completed along with the lab cycles.
* All the regular routine activities carried out during the lab cycles should be performed
daily on a regular basis in order to perform well in the final lab cycle.
* One should be prepared with their respective chosen sports, in order to perform that in
the final practical session.
* Students must carry Energy drinks erectrolite dissolved water & edibles to keep
themself active & energised during the whole span of lab session.
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RECORD WRITING WILL START HERE
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AAHPER:
AMERICAN ALLIANCE FOR HEALTH PHYSICAL EDUCATION &
RECREATION
The first version of this test was published in 1958 and then
revised in 1965 and after that many changes in the test battery
were made in 1975 in AAHPERD Youth Fitness Test. In this test,
the following items were included.
1. Pull-ups (for boys) and flexed-arm hang (for girls)
2. Flexed-leg sit-ups
3. Shuttle run
4. Standing long jump
5. 50-yard dash
6. 600-yard run-walk
7. Soft ball throw for distance
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In 1976, the final test manual was prepared. The following items
were finalised in this test battery.
1. Pull-ups (for boys) and flexed-arm hang (for girls)
2. Flexed-leg sit-ups
3. Shuttle run
4. Standing long jump
5. 50-yard dash
6. 600-yard run-walk
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4. 2. Flexed-leg Sit-ups: The student lies on the back with legs in
flexed position i.e., in bent knee position. His/her hands should
be behind the neck. Elbows must touch the knees while doing
sit-ups. The total number of repetitions of sit-ups is noted in
one minute only.
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5. 50-yard Dash: The subject takes the starting position behind
the starting line. The starter commands, “Are you ready?”
and “Go”. The word ‘Go’ is accompanied by a downward sweep
of the starter’s arm as a signal to the timer. Two subjects can
run at the same time if there are two stopwatches. The score is
recorded in seconds to the nearest 10th of a second.
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MY AAHPER SCORES
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‘Physical Best Test’ includes fundamental methods of
e v a l u ating and improving the aerobic endurance, body
c o mp o s i t i o n , flexibility, muscular strength and
m u s c u l ar endurance of the children.
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YOGA
Meaning of Yoga
Yoga is derived from a Sanskrit word ‘Yuj in verb form, which
means to unite or to join. Yor is its noun form and means ‘union’.
It is concerned with the union of the individual soul with the
Absolute or Divine soul. It is a science of development of
an individual’s consciousness.
Importance of Yoga
1. Physical Purity
2. Cure and Prevention from Diseases
3. Reduces Mental Tension
4. Healthy body
5. Provides Relaxation
6. Helps Maintain the Correct Posture of Body
7. Yoga Can Be Performed Easily
8. Spiritual Development
9. Increases Flexibility
10. Reduces Obesity
11. Improves Health
12. Enhances Moral and Ethical Values
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ELEMENTS OF YOGA
1. Yama – Moral Codes
2. Niyama – Rules and Regulations
3. Asana - Posture
4. Pranayama – Breathing Procedure
5. Pratyahara – Self Control
6. Dharana – Concentration of Mind
7. Dhyana - Focus
8. Samadhi – Union of Soul with Supreme Soul
Meaning of Asana
CLASSIFICATION OF ASANAS
1. Meditative Asanas
2. Relaxative Asanas
3. Cultural or Corrective Asanas
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1. Meditative Asanas: Padmasana, Sidhasana,Swastikasana,
Samasana, Veerasana, Gomukhasana, etc.
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YOGA FOR CONCENTRATION
SUKHASANA
Sukhasana is a combination of two words: ‘Sukha’ and ‘asana’.
‘Sukha’ means ‘pleasure’ or ‘happiness’ and asana mean posture.
Procedure: Sit with legs straight in front of the body. Then bend
the right leg and place the foot under the left thigh. After that
bend the left leg and place the foot under the right thigh. Keep the
hands on the knees in such a way that the palms should rest on
the knees. Keep your head, neck and back straight. Close your eyes
and relax the whole body.
BENEFITS:
1. It is a good meditation posture.
2. It improves concentration,
3. Increases the glandular functioning,
4. Improves leg strength and flexibility.
5. Cures arthritis and knock-knees.
6. Calms the mind.
7. It improves posture.
8. It reduces stress and anxiety.
9. Facilitates mental and physical balance without causing
straight.
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TADASANA
Procedure: Stand up in attention position. Lift your arms
upwards. Stretch your hands upwards. Raise your heels, and
come on your toes. Also pull up your body upwards. After some
BENEFITS:
1. It is helpful in developing physical and mental balance.
2. It reduces obesity.
3. It cures constipation.
4. It cures digestive problems.
5. It improves body posture.
6. It alleviates sciatica.
7. It is an excellent asana for those who wants to enhance
their height.
8. It is beneficial in treating hypertension.
9. Improves the concentration of mind.
CONTRAINDICATIONS
1. If you have low blood pressure you should not practise this
asana.
2. In case of headache or Insomnia you should avoid
practising this asana.
3. Individuals, who suffer from blood circulation problems
Such as faulty valves, should not perform this asana.
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PADMASANA
‘Padma’ means ‘lotus’ and ‘asana’ means ‘posture’. It means
sitting in a position without any movement. Procedure: First of
all, sit in a squat position. = J Place the right foot on the left thigh
so that the heel of the right foot may touch the hip bone of the
left thigh. Then, lift the left foot and in the same way keep it on
the right thigh. The backbone should be straight and erect, Place
your arms on the knees. After practising it for few days, it becomes
easy to perform this asana.
BENEFITS:
1. Padmasana increases the focus of mind and concentration.
2. It calms the brain.
3. It helps to relax the body.
4. It helps to stimulate the abdomen and spine.
5. This asana is the base for all asana and it straightens hip
and knees.
CONTRAINDICATIONS:
Those individuals who suffer from sciatica or weak or injured
knees should not practise this asana. This asana should not be
practised until you have good flexibility of your knees.
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SHASHANKASANA (HARE POSE)
Procedure: Sit in Vajrasana. Place hands on the thighs. Keep the
upper body straight and relaxed while inhaling, raise both the
arms above the head. Keep them straight and shoulder width
apart. Exhale while bending the trunk forward from the hips,
keeping the arms and head straight and in line with the trunk.
Then, hands and forehead should rest on the floor in front of the
knees. Bend the arms slightly so that they are fully relaxed and
let the elbows rest on the floor. Retain breath for up to five sec-
onds in the final position. At the same time, inhale and slowly
raise the arms and trunk to the vertical position, Exhale while
lowering the arms to the knee. Practise these 3 to 6 times. Those
who want to calm anger may increase the duration of the final
position from 3 to 10 minutes.
BENEFITS
1. It helps to relieve fatigue and promotes concentration of
mind.
2. It helps in relieving anxiety and depression due to its
calming effect.
3. It improves blood supply to the head and therefore
nourishes eyes and all the brain functions.
4. It releases the pressure on the discs
5. It regulates the functioning of adrenal glands.
6. Regular practice relives constipation.
7. The spine gets a forward stretch and becomes flexible and
strong.
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8. It stimulates the functioning of pituitary, pineal, thyroid
and parathyroid glands.
9. It reduces the excess fat in the abdominal region.
10. It also controls diabetes.
11.It increases the memory power.
CONTRAINDICATIONS:
Those individuals who are suffering from high blood pressure
or slipped disc should not perform this asana.
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