According to New Syllabus, June 2012

HEALTH AND PHYSICAL EDUCATION

STANDARD XI AND XII

Dr. Sopan E. Kangane M.A., M.Ed., (Phy. Edn.), M. Phil., Ph. D. Ex. Dean, Faculty of Physical Education University of Pune, Pune Associate Professor M.M.S., Chandrashekhar Agashe College of Physical Education Pune - 37

Price ` 45.00

N0107 STANDARD XI & XII : HEALTH AND PHYSICAL EDUCATION Seventh Edition : April 2018 © : Author The text of this publication, or any part thereof, should not be reproduced or transmitted in any form or stored in any computer storage system or device for distribution including photocopy, recording, taping or information retrieval system or reproduced on any disc, tape, perforated media or other information storage device etc., without the written permission of Authors with whom the rights are reserved. Breach of this condition is liable for legal action. Every effort has been made to avoid errors or omissions in this publication. In spite of this, errors may have crept in. Any mistake, error or discrepancy so noted and shall be brought to our notice shall be taken care of in the next edition. It is notified that neither the publisher nor the authors or seller shall be responsible for any damage or loss of action to any one, of any kind, in any manner, therefrom. Published By : (−ve) Printed By NIRALI PRAKASHAN SHIVANI PRINTERS Abhyudaya Pragati, 1312 Shivaji Nagar, 1311, Kinara Coop. Housing, Off J.M. Road, PUNE - 411005 Kasba Peth, Pune 411 011 Tel - (020) 25512336/37/39. Fax - 25511379 Phone : (020) 24577245 Email : [email protected] DISTRIBUTION CENTERS PUNE Nirali Prakashan Nirali Prakasha n 119, Budhwar Peth, Jogeshwari Mandir Lane, S. No. 28/27, Dhayari, Pune - 411002, Maharashtra. Near Pari Company, Pune - 411 041, Tel : (020) 24452044, 66022708; Tel - (020) 24690204 Fax : (020) 2445 1538 Email : [email protected] Email : [email protected] [email protected] MUMBAI Nirali Prakashan 385, S.V.P. Road, Rasdhara Co-op. Hsg. Society, Girgaum, Mumbai - 400004, Maharashtra Tel : (022) 2385 6339 / 2386 9976, Fax : (022) 2386 9976

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The Book has been Dedicated to

My Father Late, Eknathrao Kangane

And

My Mother, Shrimati Anusayabai Kangane

PREFACE Health and Physical Education, this book links theory and practice and provides a practical approach to health and physical education grades 11th and 12th. As a result an attempt has been made through this book to provide quality, user friendly information to students and teachers. This book is organized into 13 Chapters. Chapter 1 has an Physical Fitness, it includes Physical Fitness. Factors affecting Fitness, Development of Fitness. Chapter – 2 deals with Measurement of Physical Fitness, Chapter – 3 contains Exercise, Principles of Exercise, Effects of Exercise, Exercise Training Methods. Obesity Management and Nutrition have been covered in Chapter 4, whereas Chapter – 5 on Doping. Chapter – 6 on Sports Injuries, Chapter – 7 has been devoted to Sports Competitions, Chapter – 8 mainly focuses on Sports Awards. Careers in sport, Sport Personality, Sports and Culture, Sports and Understanding has been given in Chapter 9, 10 and 11. Chapter 12 mainly focuses on Yoga and Suryanamaskar. Chapter 13 has been devoted to Rules and Regulations of Major Games. The author is thankful to Principal, Late Nimkar, Librarian, all the teaching and non-teaching staff of my College. The author also acknowledges his sincere thanks to Dr. Sanjeev Sonawane, Mr. Bhaskarrao Godbole Sir, Dr. Bera Sir and Prof. Sanjeev Pawar for their co-operation and suggestions whenever approached for. The author is indebted to Mr. Rameshji Damle, Ex. Secretary, Maharashtriya Mandal, Pune, for his encouragement. Although, the book has been dedicated to My Father, Late, "Shri. Eknathrao Kangane" and Mother, "Anusayabai". Author also acknowledge heart felt thanks to wife, "Seena" who inspired for completion of this book. Author records thanks to loving daughter, "Sakshi" and son, "Sarthak" without their co-operation, this book would not have been completed. I would like to thank the publishers, Shri. Dineshbhai Furia, Shri. Jigneshbhai Furia. I am thankful to Mr. Mahesh N. Sachane a real taskmaster - who brought out this book in such a fine form. I am also thankful to Mrs. Yojana G. Deshpande for DTP work in a short period and Mr. Prasad Chintakindi and the entire staff of Nirali Prakashan. − Author Δ Δ Δ

SYLLABUS Introduction : The process of Health and Physical Education requires the integration of psychomotor, cognitive and affective learning. As a part of this process, the physical education content area establishes the competencies and skills necessary for all students to be physically, mentally, socially and emotionally educated. Each individual possess a Life Energy Curve, which cannot be rewritten but can be improved upon. We have been successful in engineering activity out of modern life and we train children to be sedentary. Research strongly suggests that this life style would ultimately lead to the onset of hypokinetic diseases like premature death, blood pressure, diabetes, cardiac problem etc. Stress is one more factor that is adversely affecting the lives of one and all. Hence intervention in the schooling age would be one of the keys to address this serious problem. There is a growing momentum for change and the proposed syllabus of Health and Physical Education has adopted a totally new approach. We now seek to bring a reformative change. This challenge requires our approach to the subject with a whole new mind set. It focuses on encouraging the adoption of appropriate life long exercise behaviour in order to develop and maintain sufficient health related to physical fitness for adequate functional capacity and health enhancement. The syllabus has certain distinct characteristics : 1. It has been designed for the masses and not merely for selected few. 2. It is realistic, achievable, effective, accountable and objectively measurable. 3. At this stage, it is developed on the basis of the curriculum of the primary stage. 4. It takes care of Rural and Urban school settings, the availability of infrastructure, the time span of a period and the teacher : student ratio. 5. It proposes continuous comprehensive evaluation of student participation. 6. Self learning has also been incorporated in the syllabus in terms of assignments, observation, project work etc. 7. A new concept of deriving a Physical Fitness Index for each school has been suggested. Motivation in terms of Awards would also be considered for the Best College. Wide range of options have been suggested, so as to take care of diversity in the state. The focus being Fitness, Fun, Excitement and Skill, along with the development of a positive attitude towards life long exercise behaviour which would ultimately lead to Wellness and the Health of the Nation. Objectives : 1. To promote physical fitness : 1.1 Health Related Physical Fitness. 1.2 Motor Related Physical Fitness. 2. To promote sports skill acquisition. 3. To promote lifelong physical activity and physical fitness : 3.1 Skill in life time recreation. 3.2 Skill in life time fitness. 3.3 Adoption and maintenance of a creative life style. 4. To promote cognitive learning : 4.1 Games and sports rules. 4.2 Scientific basis of movement and health. 4.3 Physical fitness concepts and procedures. 4.4 Drug/Dope abuse. 5. To inculcate desire to compete : 5.1 With oneself. 5.2 With others. 5.3 For Excellence. 6. To promote social development : 6.1 Self Concept. 6.2 Interpersonal skills. Learning Outcomes : The syllabus in Health and Physical Education at this stage aims at realizing the following learning outcomes. A Student : 1. Achieves and maintains a health-enhancing level of physical fitness. 2. Demonstrates competency in many movement forms and proficiency in few movement forms. 3. Applies movements concepts and principles to the learning and development of motor skills. 4. Exhibits a physically active lifestyle. 5. Understands that physical activity provides opportunities for enjoyment, challenge, self expression and social interaction. 6. Demonstrates responsible personal and social behaviour in physical activity settings. 7. Demonstrates understanding and respect for differences among people in physical activity settings. The performance level is to be improved from that of Std. IX and X. Intramurals should be conducted on man level. Framework of Syllabus The syllabus of Health and Physical Education comprises of two parts. (1) Theory and (2) Practicals. The weightage given to these two parts and their sub-units including evaluation are as follows : The syllabus for some units is the same as per the IXth and Xth standards. However, the performance of the students has to be improved. The suggest norms are as under : Health and Physical Education

(A) Practical 80% (B) Theory 20% Part – A : This part comprises of the following : No. Item Standard XI Standard XII 1. Physical Fitness 20% 20% 2. Athletics, Sports and 70% 70% Games 3. Yogic Exercises 10% 10% The syllabus for the XI and XII consists of two parts A and B, and its sub-parts. They can be schematically represented as follows :

Physical Education

AB

Practical Theory

A–1 A–2 A–3 Specialisation Yoga H.R. Physical Fitness Knowledge Application and Level Level Motor Fitness

This part consists of three sub-parts : A–1 Health Related Physical Fitness and Motor Fitness. A–2 Athletics, Sports and Games. A–3 Yoga. A – Health Related Physical Fitness and Motor Fitness : This is the most important part of the curriculum, which is to be objectively evaluated. Activities have been suggested for proficiency in these areas. These activities should be gradually increased in terms of Frequency, Intensity, Time and Type of Exercise. (FITT) principle. Development of Health Related Physical Fitness and Motor Fitness components is compulsory. Schools should adopt innovative and viable methods to improve these components. Components of Health Related Physical Fitness (HRPF) A.1.1 Cardio Vascular Fitness A.1.2 Muscular Strength A.1.3 Muscular Endurance A.1.4 Flexibility A.1.5 Body Composition Activities suggested for developing Health Related Physical Fitness : Points to be considered : A.1.1 Cardio Vascular Fitness (i) Target heart rate. (ii) Warming up and cooling down. (iii) Exercises : (1) Stretches, (2) Upper Body Development, Lower Body Development, Mid Section Development. (iv) Activities : Routines : (a) Exercises to music, (b) Continuous movement activity. Compulsory : Aerobics, Rope Jumping. Minimum One : Jogging, Walking, Interval Training, Circuit Training, Astronaut Drills, Staircase Running, Running on the Spot. A.1.2 Muscular Strength – Compulsory (i) Dandas (ii) Push-ups Boys (iii) Pull-ups/Modified push-ups-girls (iv) Squats and Wide Squats (v) Rope Climbing (vi) Flexed Arm Hang/Hanging (vi) Sitting Ball Throw (Basketball) (vii) Lunges A.1.3 Muscular Endurance Compulsory (i) Sit-ups : Bent knee, Curl ups, Reverse curls, Obliques. (ii) Pull-ups : Assisted (iii) Knee sit wall. A.1.4 Flexibility – Compulsory (i) Suryanamaskar (ii) Stretching Asanas with, without aid A.1.5 Body Composition – Compulsory Compulsory - (i) Waist to Hip Ratio (W:H), (ii) Body Mass Index (B.M.I.) Desirable : Measurement of Body fat with skinfold calliper, Counselling with respect to Nutrition and Exercise. A.1.6 Components of Motor Fitness (M.F.) (i) Speed (ii) Agility (iii) Power (iv) Co-ordination A.1.6.1 Suggested Activities for Developing Motor Fitness (M.F.) (i) Speed : 100 m. run, sprints, games, frisbee games. (ii) Agility : (8 × 10) shuttle run, games, frisbee games. (iii) Power : Plyometrics, games, frisbee games. (iv) Co-ordination : Skipping, wall volley, ball drills, frisbee games. Obstacle Course – Compulsory : The obstacle course comprises of stretching, valuating, agility run, climbing, hanging, chinning, crawling, balancing etc. to develop fitness. Variations include run for time repetitions. A.2 Athletics : It is a compulsory activity and has an essential and a desirable component. The performance level has to improve from IXth to Xth. Instrumentals should be conducted on mass level. Items Essential Desirable Runs 100 m., 400 m. 100 m., 200 m., 400 m. Relays 4 × 100 m. 4 × 400 m. Jumps Long Jump High Jump, Triple Jump Throws Shot-put Javelin Throw Discus Throw A.3 Specialisation : The student should select any one activity from the following : 1. Aerobics 2. Adventure Activities 3. Athletics 4. Archery 5. Baseball 6. Badminton 7. Ball Badminton 8. Boxing 9. Basketball 10. Cross-country 11. Cricket 12. Cycling 13. Football 14. Gymnastics 15. Hockey 16. Handball 17. Judo 18. Kho-Kho 19. Kabaddi 20. Karate 21. Lawn Tennis 22. Roller Skating 23. Softball 24. Swimming 25. Throwball 26. Table Tennis 27. Volleyball 28. Water Polo 29. Weight Lifting 30. Wrestling 31. Yoga A.3.1 The syllabus for the above mentioned activities should be developed by the schools/colleges. A model outline for games, sports and yoga are given below : (A) Games (Specialization) (1) Warming up : (a) General, (b) Specific. (2) Training for Specific Motor Abilities : (a) Free hand exercise. (b) Strength training (isometric, Isotonic, other strength training methods). (c) Endurance training (Continuous, fartlek, interval etc.) (d) Speed training. (e) Flexibility training. (3) Technical/Skill Training (a) Refinement of skills with the help of exercises/drills. (b) Lead up activities. (c) Coaching of skills in game situation (4) Tactics and Strategies (a) Individual tactics (Attack, Defence) (b) Team tactics (Attack, Defence) (5) Specific Tests for the Activity (B) Yoga (Specialization) The units to be taught are : (a) Asanas – Minutes (20) am. Final position – 01 minute. (b) Pranayama – any two. (c) Kriyas – any two. (d) Knowledge of the effects of Asanas. (e) Chanting of Omkar, Mantras (f) Relaxation and Concentration. The course should emphasize, smooth transition, fluent movement and proper breathing techniques. A.4 Yogic Exercises (Compulsory) The yogic exercises are prescribed standardwise as given below : Asanas taught in the previous classes should be revised before introducing new asanas. XI XII 1. Uutan Mandukasana 1. Bakasana 2. Kukkutasana 2. Mayurasana 3. Simhasana 3. Uttankurmasana 4. Parvatasana with 4. Parvatasana with Padmasana Padmasana 5. Shalbhasana 5. Trikonasana 6. Viparitkarni 6. Viparitkarni 7. Shavasana 7. Shavasana Kriyas : Shitali : 8. (1) Kalpalbhati Sitkari, Bhramari (2) Agnisar : (i) Anulom - Vilom, (ii) Suryabhedi, (iii) Nauli, (iv) Ujjai, (v) Tratak. Yogic exercise programme shall start with Suryanamaskar and end with Shavasana and Omkar. Theory : Part B This part comprises of theory which is related to health and physical education. This would help develop an attitude and awareness towards the various issues related to physical education and sports and to work towards understanding lifetime wellness. Non conventional methods of teaching which encourage self learning should be adopted and student participation is at it's centre to the learning outcome of this part. Std. XI 1. Principles of physical fitness. Health And Physical Education For Class XI & XII

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Publisher : Nirali Prakashan Author : Dr. Sopan E. Kangane

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