PED Class 12 Project File

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5 Definitions Of Physical Education:-

1. Education in the care and development of the human body, stressing athletics, and including hygiene.

2. Instruction in physical exercise and in the care and hygiene of the human body; esp., a course in gymnastics, athletics, etc., as in a school or college.

3. Physical education is defined as formal instruction in exercise and proper eating.

4. Physical Education is that part of education that takes place through activities, which involves the motor mechanism of the human body which results in an individual’s formulating behavior patterns.

5. An element of an educational curriculum concerned with bodily development, strength, physical coordination, and agility.

AAHPERD(AMERICAN ALLIANCE FOR HEALTH, PHYSICAL EDUCATION, RECREATION, AND DANCE)

The American Alliance for Health, Physical Education, Recreation, and Dance (AAHPERD) is the only voluntary professional organization in the world that brings together teachers, students, administrators, and practitioners in these related fields. AAHPERD's mission is to promote healthy lifestyles by supporting quality programs in health, physical education, recreation, dance, and sports. AAHPERD also strives to provide members with professional development opportunities that improve skills and encourage sound professional practices. Members come from elementary and secondary schools, colleges and universities, dance and sports training centers, health care institutions, and various government and voluntary agencies.

AAHPERD is an alliance of six national associations, six geographic district associations, and a research consortium. The district associations are central, eastern, midwestern, northwestern, southern, and southwestern. Each district elects its own officers, including a representative to the national board of directors. There are fifty-three state associations, including those for Puerto Rico, Guam, and the District of Columbia.

AAHPER Test

The AAHPER (American Alliance for Health, Physical Education and Recreation) youth fitness test was formed in 1965 in the United States but was revised in 1976. This test was administered to school students of 17 years of age.

This test consists of the following Six items : 

(a) Pull-ups: In the case of girls, the pull-ups are to be started from a flexed arm hang. This test item judges the arm and shoulder girdle strength.

(b) Flexed Leg situps: This test is meant to judge the efficiency of abdominal and hip flexor muscles.

(c) Shuttle Run: This test item is meant for judging the speed and change of direction.

(d) Standing Long Jump: For judging the explosive power of leg muscles.

(e) 50 yard Dash or Sprint: For judging speed.

(f) 600 yard Run: For judging endurance.

Administration of Tests: these tests can be conducted in a gymnasium or outdoors. The only apparatus required in these tests is a horizontal bar having a diameter of approximately 1½ inches for pull-ups and flexed arm hang for girls. However, the arrangement has to be made for the timing and recording of all

scores with the help of timers and recorders.

1. Pull-Ups:

Equipment: A metal or wooden bar approximately 1½ inches in diameter is preferred. A doorway gym bar can be used and if no regular equipment is available, a piece of pipe or even rungs of a ladder can serve the purpose.

Description: The bar should be high enough so that the pupil can hang with his arms and legs fully extended and feet free from the floor. He should use the overhand grasp. After coming in a hanging position, the pupil raises his body by his arms until his claim can be placed over the bar. Then he lowers his body to a full hang as in the starting position. The exercises are repeated as many times as possible.

Rules:

(i) Each Student will be allowed one trial.

(ii) The body must out swing during the execution of the movement.

(iii) The knees must not be raised and the kicking of legs is not permitted.

Scoring: Record the number of completed Pull-Ups.

2.Standing Broad (Long) Jump:

Equipment: Mat, Floor or Outdoor Jumping pit and Tape Measure.

Description: Pupil stands with the feet several inches apart and the toes just behind the take offline. Preparatory to jumping, the pupil swings the arms backward and bends the knees. The jump is accomplished by simultaneously get bending the knees and swinging forward the arms.

Rules:

(1) Allow three trials.

(2) Measure from the takes offline to the feet or other parts of the body that touches the floor nearest the take offline.

Scoring: Record the best of the three trials.

3. 600 Yards Run or Walk :

Equipment:

1. A Track 
2.  A Stop Watch

Description: Pupils take their positions at the standing start. The race starts with command words: “Ready” and “Go”. As many as Six Pupils can participate at a time.

Rules: Walking is permitted but the object is to cover the distance in the shortest possible time.

Scoring: Record in Minutes and Seconds.

Harvard Step Test

The Harvard Step Test is a test of aerobic fitness, developed by Brouha et al. (1943) in the Harvard Fatigue Laboratories during WWII. The features of this test are that it is simple to conduct and requires minimal equipment. There are many other variations of step tests too.

equipment required: step or platform 20 inches / 50.8 cm high, stopwatch, metronome, or cadence tape.

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Check step height and set metronome. See more details of pre-test procedures.

procedure: The athlete steps up and down on the platform at a rate of 30 steps per minute (every two seconds) for 5 minutes or until exhaustion. Exhaustion is defined as when the athlete cannot maintain the stepping rate for 15 seconds. The athlete immediately sits down on completion of the test, and the total number of heartbeats are counted between 1 to 1.5 minutes after finishing (see measuring heart rate). This is the only measure required if using the short form of the test. If the long form of the test is being conducted, there is an additional heart rate measures at between 2 to 2.5 minutes, and between 3 to 3.5 minutes. See some videos of Harvard Step tests being performed.

scoring: the Fitness Index score is determined by the following equations. For example, if the total test time was 300 seconds (if completed the whole 5 minutes), and the number of heartbeats between 1-1.5 minutes was 90, between 2-2.5 it was 80 and between 3-3.5 it was 70, then the long-form Fitness Index score would be: (100 x 300) / (240 x 2) = 62.5. Note: you are using the total number of heartbeats in the 30 second period, not the rate (beats per minute) during that time.

Fitness Index (short form) = (100 x test duration in seconds) divided by (5.5 x pulse count between 1 and 1.5 minutes). 

Fitness Index (long form) = (100 x test duration in seconds) divided by (2 x sum of heart beats in the recovery periods).





rating	fitness index (long form)
excellent	> 96
good	83 - 96
average	68 - 82
low average	54 - 67
poor	< 54
(norms from Fox et al. 1973)

 

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Validity: correlation to VO2max has been reported as between 0.6 to 0.8 in numerous studies.

Advantages: This test requires minimal equipment and costs, and can be self-administered.

Disadvantages: Biomechanical characteristics vary between individuals. For example, considering that the step height is standard, taller people are at an advantage as it will take less energy to step up onto the step. Bodyweight has also been shown to be a factor. Testing large groups with this test will be time-consuming.

Rikli and Jones Senior Citizen Fitness Test

The Rikli and Jones Senior Citizen Fitness Test for assessing the functional fitness of older adults describe easy to understand and effective tests to measure aerobic fitness, strength, and flexibility using minimal and inexpensive equipment. The Individual fitness test items involve common activities such as getting up from a chair, walking, lifting, bending, and stretching.

The tests were developed to be safe and enjoyable for older adults while still meeting scientific standards for reliability and validity. The tests are

(i) Chair Stand Test-testing lower body strength

(ìi) Arm Curl Test-testing upper body strength

(ìíì) Chair sit and Reach Test-lower body flexibility test

(ìv) Back Scratch Test-upper body flexibility test

(V) 8 Foot Up and Go Test-agility test

(vi) Walk Test (6 min) or Step in Place Test (2 min)-The V, falk Test is used to assess aerobic fitness ;

however, if the person uses orthopedic devices when walking or has difficulty balancing, they do the Step in Place Test.

Note:- Start With A New Page and Make this table on One Side of a blank Page.

Chair Stand test for Lower Body Strength

Purpose and Daily Benefit: The purpose of the Chair-Stand is to measure the strength of the lower body of adults over 60 years of age. Lower body strength is important for activities such as getting out of a chair, on the bus, out of the car and rising up from a kneeling position in the house or garden. The strength of your lower body can directly affect the ease with which you perform the activities you do every day.

Equipment: Chair without arms, Stopwatch.

Procedure: 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.

(a) Each time you stand during the test be sure you come to a full stand.
(b) 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.
(c) Do not push off your thighs, or off the seat of the chair with your hands to help you stand unless you have to.
(d) Keep your arms against your chest crossed and do not allow the arms to swing up as you rise.
(e) If you are on your way up to stand when time is called you will be given credit for that stand.

Scoring: The score is the number of completing correct chair stands in 30 minutes.

Arm Curl test for Upper-Body Strength

Purpose: This test measures upper body strength and endurance.

Equipment Required: 4-pound weight (women, AAHPERD), 5-pound weight (women, SFT), 8-pound weight (for men). A chair without armrests, stopwatch.

Procedure: The aim of this test is to do as many arm curls as possible in 30 seconds. This test is conducted on the dominant arm side (or strongest side). The subject sits on the chair, holding the weight in the hand using a suitcase grip (palm facing towards the body) with the arm in a vertically down position beside the chair. Brace the upper arm against the body so that only the lower arm is moving (tester may assist to hold the upper arm steady). Curl the arm up through a full range of motion, gradually turning the palm up (flexion with supination). As the arm is lowered through the full range of motion, gradually return to the starting position. The arm must be fully bent and then fully straightened at the elbow. The protocol for the AAHPERD test describes the administrator’s hand being placed on the biceps, and the lower arm must touch the tester’s hand for a full bicep curl to be counted. Repeat this action as many times as possible within 30 seconds.

Scoring: The score is given for the total number of controlled arm curls performed in 30 seconds.

Chair Sit and Reach test for Lower Body Flexibility

The Chair Sit and Reach test is a part of the Senior Fitness Test Protocol and is designed to test the functional fitness of seniors. It is a variation of the traditional sit and reaches flexibility test.

Purpose: This test measures flexibility of the lower body.

Equipment Required: Ruler, straight back or folding chair, (about 17 inches/44 cm high)

Procedure: The subject sits on the edge of a chair (placed against a wall for safety). One foot must remain flat on the floor. The other leg is extended forward with the knee straight, heel on the floor, the ankle bent at 90°. Place one hand on top of the other with tips of the middle fingers even. Instruct the subject to inhale, and then as they exhale, reach forward towards the toes by bending at the hip. Keep the back straight and head up. Avoid bouncing or quick movements, and never stretch to the point of pain. Keep the knee straight, and hold the reach for seconds. The distance is measured between the tip of the Chair sit & reach test for lower body flexibility fingertips and the toes. If the fingertips touch the toes then the score is zero. If they do not touch, measure the distance between the fingers and the toes (a negative score), if they overlap, the measure by how much (a positive score).

Scoring: Perform two trials. A score is recorded to the nearest inch or 1 cm as the distance reached, either a negative or positive score. Record with leg was used for measurement.

Yoga 

Yoga is an Indian art form which is more than a mere type of exercise or way of breathing. If medicines have failed you, yoga might not disappoint you. It actually boasts an impressive plethora of physical benefits suitable for all groups and can be used as complementary therapy in combination with conventional treatments for various diseases. Even though yoga aims to rejuvenate the body from within, be sure to consult a physician before attempting a yoga regimen in order to identify any limitations that may perhaps result in an injury.
The list below peers into the ways through which you could curb and control diseases

Role of Yoga in preventing lifestyle diseases:-

1. Obesity
2. Diabetes

Obesity

Obesity is that condition of the body in which the amount of fat increases to extreme levels.

(i). Vajrasana

Vajrasana pose is a simple sitting yoga pose. Its name comes from the Sanskrit word vajra, which means thunderbolt or diamond.

Procedure

It is a meditative asana. Kneel down on the ground with your knees, ankle and toes touching the ground. Your toes should be stretched backwards. Now place your palms of both hands on the knees. The upper body should be straight. At this time, the breathing should be deep, even and slow.

Benefits:

a) It is helpful for concentration.

b) It is helpful in curing dysentery, back pain and chest diseases.

c) It enhances memory.

d) It cures problems related to menstruation.

e) It cures mental stress.

f) It strengthens the pelvic muscles.

g) It removes postural defects.

h) It prevents hernia and gives relief from piles.

Contraindications  

a) A person suffering from joint pain should not perform vajrasana.

b) The individuals who have any spinal column problem should not perform vajrasana.

c) The individuals who have some difficulty in movement should practice vajrasana with a lot of acre.

(ii). Padahastasana

Padahastasana is a stretch pose that uses the strength of the body to stretch. ... Padahastasana is derived from the Sanskrit names pada which means foot, hasta which means hand and asana meaning pose. Padahastasana, therefore, translates to hand to feet pose in English.

Procedure

Bend forward until the fingers or palms of the hands touch the floor on either side of the feet. Try to touch the knees with the forehead. Do not strain. Keep the knees straight. Exhale while bending forward. Try to contract the abdomen in the final positionto expel the maximum amount of air from the lungs.

Benefits of Pada Hastasana:

a) It makes the body very flexible.

b) It stretches the leg and back muscles.

c) It helps to eliminate excess belly fat.

d) It makes the spine flexible and tones the nerves.

e) It improves blood circulation.

f) It improves digestion and removes constipation.

Diabetes

Diabetes is such a disorder that it causes sugar to build up in our blood stream instead of being used by the cells in the body.

(i). Pawanmuktasana

Pawanmuktasana known as Wind Relieving Pose in English is a reclined posture. The Sanskrit name Pawanmuktasana is made up three Sanskrit words Pawan+Mukta+Asana where Pawan means wind, Mukta means to release and Asana means posture.

Procedure

lie down on you back on a plain surface. Keep your feet together and place your arms beside your body. Take a deep breath. When you exhale bring your knees towards your chest. At the same time press your thighs on your abdomen. Clasp your hands around your legs. Hold the asana when you breathe normally. Every time you inhale, ensure that you loosen the grip. Exhale and release the pose after you rock and roll from side to side three times.

Benefits of Pawanmuktasana:

a) It eases the tension in lower back.

b) It enhances the blood circulation in pelvic area.

c) It stimulates the reproductive organs.

d) It helps to cure menstrual disorders.

e) It helps in reducing the fats of the thighs, buttocks and abdominal area.

f) It strengthens the abdominal muscles.

g) It also massages the intestines and organs of digestive system which helps in releasing the gas and thus improves digestion.

h) Relieves constipation.

(ii). Bhujangasana

In Sanskrit, the word Bhujangasana comes a combination of two words- 'bhujanga' which translates to 'cobra' or and 'asana' meaning 'posture'. Even visually it reflects the posture of a cobra that has its hood raised, and hence it is also known as 'Cobra Pose'.

Procedure of Bhujangasana: In this asana the shape of the body remains like a snake that is why it is called Bhujangasana. In order to perform this asana, lie down on the belly on the ground. Keep your hands near the shoulders. Keep your legs close together. Now straiten up your arms slowly, raise the chest. Your head should turn backwards. Keep the position for sometime. Then get back to the former position. For good results, perform this asana for 4 to 5 times.

Benefits of Bhujangasana:

a) It alleviates obesity.

b) It provides strength and agility.

c) It cures the disorders of urinary bladder.

d) It cures the disease of liver.

e) It improves blood circulation.

f) It makes the vertebral column flexible and thin.

g) It cures gas disorders, constipation, and indigestion.

h) It strengthens the muscles of the hands.

Contraindications of Bhujangasana:

a) People suffering from a hernia, back injuries, headaches, and recent abdominal surgeries should not perform this asana.

b) Pregnant women should not perform this asana.

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