Assignment

Name:
Class: XII
Board roll number:
Session: 2019-20
Sl Topic Page
no. no.
1 Fittness test administration
for all test items
•AAPHER
•Barrow fittness test

2 Procedure for Asanas,

benefits & contradiction for
any 2 asanas of each
lifestyle disease
3 Procedure for administering
senior citizen fitness test
for any 5 elderly family
members
4 Any 1 game of my choice-
Basketball
•Rules
•Terminologies
•Skills
I would like to express my special thanks of
gratitude to our principal Miss Anindita Home
Chowdhury who gave me the golden
opportunity to do this wonderful project which
also helped me in doing a lot of research and I
came to know about so much about physical
education.

Ms Anindita Home Choudhury(Principal)

I convey my deep thanks to Mr. Sourav Lahiri sir &
Mr. Anjan Kr. Biswas, Dept. of Physical Education
without whose guidance this project would have
become nothing. I deeply acknowledge the help
given to me by them whose valuable suggestions
helped me bring about this record file.

Mr.Sourav Lahiri Mr.Anjan Kr. Biswas

This is to certify that Biswarup
Naha of class XII-‘B’ has
successfully completed the
project work on Physical
Education for class XII practical
examination of the Central Board
of Secondary Education in the
year 2019-2020.It is further
certified that this project is the
individual work of the candidate.
 Motor fittness test: AAPHER

1.(a)Pull ups(boys): this test measures

the total number of repetitions done
without taking rest on a horizontal bar. The
total number of pull-ups are noted. In this
test, the chin must rach above the bar
while doing pull-ups.
(b)Flexed-arm hang(girls): this test is
administered on an adjustable horizontal
bar. The height of the bar should be
adjusted so that it is approximately equal
to the standing height of the student. The
subject is required to hold the bar in the
same position for maximum time .
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
reptitions of sit-ups is noted in 1 minute only.

3.Shuttle run: 2 blocks of wood 2*2*4 inches

are used in this test. 2 parallel lines are
marked on the ground 30feet apart. The 2
blocks are placed behind one of the lines. The
subject starts race behind the other line. On
declaring start, the subject runs to the
blocks, picks one of them, runs back to the
starting line, places the box behind the line,
then runs back & picks up the second block,
which he carries back to the strating line. The
time is noted. 2 trials are allowed.

4.Standing long jump: a take-off line is

marked on the ground. Subject stands
just behind the take-off line with the
feet several inches apart. The subject
swings the arms & bends knees to take
a jump in the long jump pit. Three
trials are given to the subject. The
distance is measured from take-off line
to the heel. All jumps are measured &
the best one is recorded.
5.50-yard dash: the subject takes the starting
position behind the starting line. The starter
commands “go” which 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.

6.600-yard run-walk: the subject takes the

position of standing right behind the starting
line. At the signal of “ready” & “go” the subject
starts running 600-yard distance.
[Graphical
representation of
AAPHER Tests]
 1.Vajrasana
Procedure:
Kneel down on the ground with your knees,
ankles & toes touching the ground. Your toes
should be stretched backwards. Now place
your palms on the knees. The upper body
should be straight. At this time, the breathing
should be deep, even & slow. Then expand
your chest forward & pull your abdominal
portion inwards.
Benefits:
 It is helpful in improving concentration.
 It is helpful in curing dysentery, back pain
& chest diseases.
 It enhances memory power.
 It cures obesity.
Contradictions:
 A person suffering from joint pain should
avoid this asana.
 The person having any spinal column
problem should not perform this asana.
 2.Tadasana
Procedure:
Stand up in attention position. Lift your arms
upwards. Stretch your hands upwards. Raise your
heels & come on your toes. Also pull up your body
upwards. After some time breathe out slowly &
come to the previous position. Repeat the same
exercise 10 or 15 times.
Benefits:
• It is helpful in developing physical & mental
balance.
• It reduces obesity.
• It cures digestive problems.
• It reduces hypertension.
Contradictions:
• If you have low blood pressure you should not
do this asana.
• In case of headaches or insomnia you should
avoid this asana.
Rikli & Jones: senior citizen fitness test

1.Chair stand test: Place the chair against a wall

where it will be stable.
Sit in the middle of the chair with your feet flat on the
floor, shoulder width apart, back straight.
Cross your arms at the wrist and place them against your
chest.
The test partner will tell you when to begin and will
time you for 30 seconds, using the stopwatch. You will
rise up to a full stand and sit again as many times as you
can during the 30‐second interval.
Each time you stand during the test be sure you come to
a full stand.
When you sit, make sure you sit all the way down. Do
not just touch your backside to the chair. You must fully
sit between each stand.
Do not push off your thighs, or off the seat of the chair
with your hands to help you stand unless you have to.
Keep your arms against your chest crossed and do not
allow the arms to swing up as you rise.
If you are on your way up to stand when time is called
you will be given credit for that stand.
Risk Zone: Less than 8 unassisted stands for men &
women.
2.Arm-curl test: Women will curl a 5-lb. weight
in this test and Men will curl an 8-lb. weight for their
test. It is extremely important to the accuracy of the
test that you use the appropriate weight for men &
women in this test.Your test partner will tell you when
to begin and will time you for 30 seconds, using the
stopwatch or a watch with a second hand.
Do as many curls as you can in the allotted 30‐second
time period, moving in a controlled manner.Remember
to do a Full Curl, squeezing your lower arm against
your upper arm at the top of each curl and returning to
a straight arm each time. Keep your upper arm still.
DO NOT SWING THE WEIGHT.
If you have started raising the weight again and are
over halfway up when time is called, you may count
that curl!
Risk Zone: Less than 11 curls in correct form for men &
women.

3.Chair sit & reach test: Place the chair

against a wall so it will be stable. Slide forward in your
chair until you are able to straighten one of your legs.
The ankle of your straight leg should be flexed at about
a 90‐degree angle. Your other foot should be flat on
the floor. Place one of your hands directly on top of
the other so that they are stacked with your fingers
extended. Exhale as you bend forward at the hip and
try to reach your toes. If the extended leg begins to
bend, move back in your chair until the leg is straight.
Hold the stretch for at least 2 seconds and Do Not
Bounce or jerk as you reach. Take two practice
reaches on each leg. Determine which side is more
flexible. You will measure and record only your
most flexible side on your scorecard. Be sure you
have a stable chair so that the chair will not tip
forward as you reach for your toes. After you have
completed the practice reaches, your test partner
will hold a ruler across the toe of your shoe. The
centre of the toe of your shoe is considered to be a
measurement of “0”. Reach forward toward your
toes. Mark your score to the nearest half‐inch. If
you reach past this “0” point at the middle of your
toe, you receive a positive score of as many inches
as you reach past it, measured to the nearest
half‐inch. If you cannot reach your toes, you
receive a negative score of as many inches as you
are short of the “0” point at the middle of the toe
of your shoe, measured to the nearest half‐inch.
Try the reach twice and record the better of the
two measurements.
Risk Zone: Men: Minus (-) 4” or more; Women:
Minus (-) 2” or more.

4.Back-scratch test: Place your left arm

straight up in the air above your left shoulder. Bend
your left arm at the elbow to reach toward your
back, with your fingers extended. Your elbow
pointed toward the ceiling. Place your right hand
behind your back with your palm out and your
fingers extended up. Reach up as far as possible
and attempt to touch the fingers of your two hands
together. Some people are not able to touch at all,
while others’ fingers may overlap.
Take two practice stretches with each arm, determining
which side is more flexible.
You will be measuring and recording only your most
flexible side. You are now ready to be measured.
Perform the stretch as outlined above. Without shifting
your hands, your test partner will position your fingers so
that they are pointing toward each other. The distance
between the fingertips of one hand and the other is
measured to the nearest half inch. If your fingers
overlap, the amount of the overlap will be measured.
Fingertips just touching receive a score of “0”. If your
fingers do not touch, you receive a negative score of the
distance between your fingers, measured to the nearest
.5 or half inch. You receive a positive score if your
fingers overlap, measuring the overlap to the nearest .5
or half inch. If you are able to touch your fingers
together, do not grab your fingers together and pull, as
this will affect the accuracy of your score. Do the stretch
twice, recording the best score and remember to
indicate if the score was positive or negative.
Risk Zone: Men: Minus (-) 4” or more; Women: Minus (-)
2” or more.

5.Eight-foot up & go test: Sit in the chair with

your hands on your thighs, your feet flat on the floor
with one foot slightly ahead of the other.Your test
partner will hold the stopwatch and stand near the place
where you will walk around the marker on the floor.Your
test partner will signal, “go” and start the watch. For
test accuracy, your test partner must start the watch on
the signal, “go.” Do not wait to start the watch after the
participant has started to move.The test is timed to the
nearest tenth (.1) of a second, so it is important to be as
accurate as possible when starting and stopping the
watch.
If you would like to take a practice test before
testing for a score you may. You may then take the
test twice, recording your best score.
Remember to record the score to the nearest tenth,
for example 4.9 seconds or 8.9 seconds.
Risk Zone: More than 9 seconds.

6.Six-minute walk test: Your test partner

will tell you when to begin and will time you for two
full minutes using the stopwatch. Begin stepping,
being careful to lift your knees to the appropriate
height each time so that your knee is level with the
tape mark on the wall. Your entire foot must touch
the ground on each step to ensure that you are not
jogging, you need to “step”. Your test partner will
count each time you raise your right knee, counting
each full stepping cycle. A full step cycle is when
both the right and the left foot have lifted off the
floor and come back down. Your test partner should
alert you at each 30 second interval to allow you to
gauge how you feel. If you cannot complete the full
2 minutes that is fine, just complete as much time
as you can comfortably complete. If you wish to rest
during the test you may stop stepping, rest and then
resume the test. The stopwatch will continue to run
and you may start stepping again as long as you are
still within the two‐minute test period.
Risk Zone: Walk Test: Less than 350 yards for men &
women; Step Test: Less than 65 steps for men &
women.
Sl. Name Age Chair Arm 6-min 2- Chair Back 8 foot up
No. (in Stand Curl walk min Sit and Scratch and go
years) (no. of (no. test step Reach (in step (in
stands) of (in test test (in inches) seconds)
reps) yards) inches)

1. 63 18 20 629 102 1.2 -4.0 5.2

2. 65 13 12 620 75 3.5 0.1 5.9

3. 72 15 15 590 83 -1.6 -3.0 5.1

4. 76 10 15 495 72 -0.9 -3.1 5.2

5. 81 10 13 562 84 0.3 -1.2 6.8

6. 85 8 10 402 63 2.0 -3.0 9.6

7. 92 7 11 400 52 -6.5 -10.5 9.1

8. 77 15 11 486 71 0.2 -4.4 7.3

9. 60 18 21 709 110 3.9 0.0 3.9

10 82 9 13 421 75 1.0 0.0 7.0

 Basketball
1.Rules:
 Each team can have a maximum of 5
players on the court at any one time.
Substitutions can be made as many times
as they wish within the game.
 The ball can only be moved by either
dribbling (bouncing the ball) or passing the
ball. Once a player puts two hands on the
ball (not including catching the ball) they
cannot then dribble or move with the ball
and the ball must be passed or shot.
 After the ball goes into a team’s half and
they win possession back the ball must
then make it back over the half way line
within 10 seconds. If the ball fails to do so
then a foul will be called and the ball will
be turned over.
 Each team has 24 seconds to at least shot
at the basket. A shot constitutes either
going in the basket or hitting the rim of the
basket. If after the shot is taken and the
ball fails to go in the basket then the shot
clock is restarted for another 24 seconds.
 The team trying to score a basket is
called the offence whilst the team
trying to prevent them from scoring is
called the defence. The defence must
do all they can to stop the offence
from scoring by either blocking a shot
or preventing a shot from being fired.
 After each successful basket the ball is
then turned over to the opposition.
 Fouls committed throughout the game
will be accumulated and then when
reached a certain number will be
eventually be awarded as a free throw.
A free throw involves one playerfrom
the offensive team (the player fouled)
to take a shot unopposed from the free
throw line. Depending on where the
foul was committed will depend on the
number free throws a player gets.
 Violations in basketball include
travelling (taking more than one step
without bouncing the ball), double
dribble (picking the ball up dribbling,
stopping then dribbling again with two
hands), goaltending (a defensive player
interferes with the ball travelling
downwards towards the basket) and
back court violation (once the ball
passes the half way line the offensive
team cannot take the ball back over
the half way line).
2.Terminologies
 Air ball: A shot that misses the rim or backboard.
 Alive: Offensive player who has the ball and has not
dribbled.
 Alternating Possession Rule: The possession arrow
changes direction after each subsequent jump ball or
held ball situation, alternating which team gets
possession for the throw-in. The first possession after
a held ball goes to the team who lost the opening
jump ball to begin the game.
 Assist: A pass to a teammate that results in a made
basket.
 Backboard: The flat surface directly behind the
basket. The basket is connected to the backboard.
 Backdoor: An offensive move where a player cuts
behind the defenders and receives a pass for a field-
goal attempt.
 Ball Handler: The player with the ball. Usually the
guard at the start of the play.
 Bank Shot: A shot where the ball is first bounced or
banked off the backboard at such an angle that it
then drops into the basket.
 Basket: Consists of the rim and the net, also known a
‘the hoop’.
 Basketball: A round ball made of rubber, leather or
synthetic leather. Comes in 3 different sizes (size 5, 6
or 7).
 Blind Pass: A pass from a ball handler who does not
see their receiver but is estimating where they should
be.
 Blocked Shot: The successful deflection of a shot by
touching part of the ball on its way to the basket, and
preventing a field goal.
 Blocking: The use of a defender’s body position to
legally prevent an opponent’s advance. It is the
opposite of charging.
 Boards: The backboard which the ring or basket is
attached or slang for a ‘rebound’ – the act of a player
grabbing the ball after a missed shot attempt.
 Boxing out: The defensive player turns and faces the
basket following a shot and with his or her back to
the opponent, and ensures that the player being
guarded can’t ‘rebound’ the ball.

 Charging: An offensive foul, which occurs when an

offensive player runs into a defender who has
established position.
 Court vision: A player’s ability to see everything on
the court during play.
 Crossover dribble: When a ball handler dribbles the
ball across their body from one hand to the other.
 Cut: A quick movement by an offensive player without
the ball to gain an advantage over the defense
usually directed towards the basket.
 D
 Dead: Offensive player has the ball and has already
used their dribble. They must now either pass or shot
the ball.
 Dead Ball: Any player with the ball that is not ‘live’.
This occurs after each successful field goal, free-
throw attempt, after any official’s whistle or if the
ball leaves the court, then play is stopped.
 Defense: The act of preventing the offense from
scoring. Defense is the team without the ball.
 Down court: The direction a team on offense moves,
from its backcourt to its frontcourt and towards its
own basket.
 Double Dribble: The act of dribbling the ball, stopping
the dribble or motion of the ball and beginning to
dribble again. Results in a violation and turnover.
 Downtown: Referred to as a shot that was considered
to distant for the normal shooter to take or in the ‘3-
point’ area.
 Dribble: The act of bouncing the ball up and down.
The offensive player with the ball uses the dribble to
move the ball around the court.
 Drive: The movement of an offensive player while
aggressively dribbling towards the basket in an
attempt to score.
 Dunk: A shot in which a jumping player slams the ball
down into the opponent’s basket from above.
 Established Position: When a defensive player has
both feet firmly planted on the floor before an
offensive player’s head and shoulder gets past them.
The offensive player who runs into such a defender is
charging.
 Exhibition Game: The act of playing another team
and the outcome not being counted in any league
standings.
 Fake: A movement made with the aim of deceiving an
opponent. This can be done with either a pass or a
shot fake.
 Fastbreak: The act of moving the ball quickly down
court by an offensive team in hopes of getting ahead
of the defense to score.
 Feed: To pass the ball to a teammate who is in a
scoring position.
 Field Goal: When the ball enters the basket from
above the rim during play. It is worth two points.
 Flagrant Foul: This is unnecessary or excessive
contact against an opponent.
 Floor: The area of the court within the end lines and
the sidelines.
 Floor Violation: A player’s action that violates rules
but does not prevent an opponent’s movement
(traveling, double dribble, etc.). They are penalized
by a loss in possession.
 Foul: Actions by players, which break the rules but
are not floor violations. They are penalized by a
change in possession or free throw opportunities.
 Fouled Out: A player having to leave the game
because they have committed five fouls.
 Foul Shot or Free Throw: An unguarded shot
taken from the foul line by a player whose
opponent committed a personal or technical
foul, which is worth one point.
 Free Ball: A ball, which is in play but is not in
the possession of either team, also called a
‘loose ball’.
 Free Throw: The act of shooting the ball from
the marked free throw line (ranging 10-15 feet
from the basket) while the remaining players
line up down the ‘key’. Shot is taken at the
result of a foul or technical foul being called.
 Give and Go: An offensive play in which a player
passes the ball to a teammate and cuts towards
the basket for a return pass to score.
 Goaltending: Interference with a shot by
touching the ball or basket while the ball is on,
over, or within the rim. Also touching the ball
on its downward flight to the basket before it
hits the rim.
 Guarding: The act of following an opponent
around the court to prevent them from getting
close to the basket, taking an open short or
making easy passes.
 Half time: The rest period between two halves
of the game. Usually 5 minutes in length.
 Hand checking: Illegal use of hands, usually on
the back or hips of the offensive player.
 High percentage shot: A shot that is likely to go
in the basket, typically taken near the hoop.
 High post: A player who is stationed in or near
the free throw semicircle on offense.
 Hoop: The basketball rim and backboard players
shoot the ball towards in attempt to score
points. Also referred to as the ‘basket’.
 In the Paint: Being in the large rectangle area under each
basket or the foul lane area, which is painted a different
color. AKA ‘the key’.
 Inbounds: The area within the end lines and sidelines of the
court.
 Incidental Contact: Minor contact usually overlooked by
officials which does not give the opposing team an unfair
advantage or affect the outcome of the game.
 Inside Shooting: Shots taken by a player near or under the
basket.
 Jump shot: Field-goal attempt by a player with both feet off
the floor, enabling the player to shoot over the defender.
 Lay-up or Lay in: A shot taken after driving to the basket by
leaping up under the basket and using one hand to shoot the
ball off the backboard.
 Loose Ball: A ball that is alive but not in the possession of
either team.
 Lower Percentage shot: A shot that is less likely to go in the
basket, usually taken further away from the hoop.
 Match-ups: Any pairing of players on opposing teams who
guard each other.
 Outlet Pass: The first pass made after a defensive rebound
to a teammate to start a fastbreak.
 Outside Shooting: Shots taken from the perimeter, further
away from the hoop.
 Pass: When a player throws the ball to a teammate to
advance the ball during a possession.
 Personal Foul: Contact between players, which may result in
excessive physical contact or provide one team with an
unfair advantage. Players may not push, hold, trip, hack,
elbow, restrain or charge into an opponent. These are also
counted as team fouls.
 Pivot: A center, also the foot that must remain touching the
floor until a ball handler who has stopped dribbling is ready
to pass or shoot.
 Possession: To be holding or in control of the ball.
 Post Position: The position of a player standing in the low
post or high post in the ‘key’ area near the hoop.
 Rebound: A term used to describe the actual retrieving of
the ball as it rebounds from the backboard or the ring after
a missed shot.
 Receiver: The player who receives a pass from the ball
handler.
 Referee: The person(s) assigned to the game to maintain the
flow and integrity of the game.
 Sag: When a defender moves away from their opponent
toward the basket they are defending.
 Scrimmage: Practice play between squads of one team.
 Shooter: A player who takes a shot at the basket in attempts
to score.
 Shooter’s roll: This is the ability to get even an inaccurate
shot to bounce lightly off the rim and into the basket.
 Shooting Range: The distance from which a player is likely to
make their shots.
 Squaring up: When a player’s shoulders are facing the basket
as they release the ball for a shot. This is considered good
shooting position.
 Steal: To take the ball away from an opponent.
 Strong Side/Weak Side: Whichever side of the key that the
ball is on when on offense is called the strong side. The other
side is the weak side. If the ball changes sides, the weak side
is now the strong side.
 Substitute: A player who comes into the game to replace a
player on the court.
 Switch: Two defensive players change checks during live play.
 Technical Foul: A special violation called at the discretion of
the referee towards players, coaches or the
team. Infractions include an intentional or flagrant contact
foul, unsportsmanlike conduct or other actions detrimental
to the spirit of the game.
 Throw-in: The method by which a team with possession
inbounds the ball.
 Time-out: A period of sixty seconds during which the play is
stopped and teams discuss strategy and a moment to allow
players to rest.
 Tip-off: The initial jump ball that starts the game.
 Trailer: An offensive player that follows behind the ball-
handler.
 Violation: An infringement of the rules, which does not
involve contact. The opposing team is awarded the ball for a
throw-in from out of bounds.
3.Skills
 Dribbling - is important to penetrate to the
hoop, move the ball across the court, get away
from the defense, and find a good passing lane.
 Passing - A good offensive attack requires good
passing from players. This helps find an open
man, to find a good shooter or to get away from
a defender.
 Shooting - The object of the game is to win by
scoring the most points. Therefore, improving
the team's shooting is important to win a game.
 Rebounding - is essential to gain or regain
possession after the shot. Usually, the team
who has the most number of rebounds after the
game has more shot attempts and chances to
score.
 Offense - is the only chance that the team has
a shot at the basket and scoring. Playing a good
offense requires coordination among players
and individual skill to execute well plays.
 Defense - To be able to get a chance to score
and gain possession, the team should play good
defense and try to stop their opponent from
scoring. As said, "A good defense is a good
offense."
 Moves - There are different kinds of basketball
moves that are important in executing both a
good offense and a good defense. Moves are
helpful in finding an open man, make a good
shot or create an amazing play.
 Violations - Knowing the kinds of
basketball violations improves your
game.

 9. Assist - is given to a teammate to

help him score easily. Thus is it
important to find an open man on
the court

 10. Foul - is often an accidental

contact made by the defender to
his opponent or an aggressive move
by the ball-handler towards his
defender. However, a foul is also
used as a strategy to stop the clock
or to keep the shooting player from
scoring easily. Learning how to use
your fouls well is important in the
game.


 Physical education practical

book