NIOS Class 12 Physical Education and Yog (373) Practical File
Table of Contents
| Sr. No. | Practical No. | Title | Page No. |
|---|---|---|---|
| 1 | Practical 1 | Muscular Strength | 1 |
| 2 | Practical 2 | Muscular Endurance | 3 |
| 3 | Practical 3 | Flexibility | 5 |
| 4 | Practical 4 | Cardiovascular Endurance | 7 |
| 5 | Practical 5 | Body Composition | 9 |
| 6 | Practical 6 | Power | 11 |
| 7 | Practical 7 | Speed | 13 |
| 8 | Practical 8 | Agility | 15 |
| 9 | Practical 9 | Balance | 17 |
| 10 | Practical 10 | Reaction | 19 |
| 11 | Practical 11 | Basketball | 21 |
| 12 | Practical 12 | Badminton | 24 |
| 13 | Practical 13 | Football | 26 |
| 14 | Practical 14 | Volleyball | 28 |
| 15 | Practical 15 | Hockey | 30 |
| 16 | Practical 16 | Demonstration of Sukshma Vyayama (Leg Joints) | 33 |
| 17 | Practical 17 | Sukshma Vyayama (Hand Joints) | 41 |
| 18 | Practical 18 | Standing Asanas | 47 |
| 19 | Practical 19 | Backward Bending Asanas | 51 |
| 20 | Practical 20 | Forward Bending Asana | 55 |
| 21 | Practical 21 | Spinal Twisting Asanas | 58 |
| 22 | Practical 22 | Inverted Asanas | 61 |
| 23 | Practical 23 | Balancing Group of Asanas | 65 |
| 24 | Practical 24 | Suryanamaskara | 68 |
| 25 | Practical 25 | Nadi Shodana Pranayama | 73 |
| 26 | Practical 26 | Tranquilizing and Cooling Pranayama | 77 |
| 27 | Practical 27 | Neti Kriya | 81 |
| 28 | Practical 28 | Kunjal Kriya – Vaman Dhauti | 85 |
| 29 | Practical 29 | Kapalabhati Kriya | 88 |
| 30 | Practical 30 | Trataka Kriya | 91 |
| 31 | Practical 31 | Hasta Mudra | 93 |
| 32 | Practical 32 | Bandha (Locks) | 96 |
| 33 | Practical 33 | Meditation | 99 |
Practical 1: Muscular Strength
Objective: To measure muscular strength using a push-up test.
Procedure: Perform maximum push-ups in 1 minute. Record number completed. Ensure proper form (back straight, elbows at 90°).
Observations: Completed 25 push-ups in 1 minute. Maintained correct form.
Conclusion: Push-up test effectively measures upper body strength.
[](https://niosadmission.com/nios-practical-exam/)Practical 2: Muscular Endurance
Objective: To assess muscular endurance using a sit-up test.
Procedure: Perform maximum sit-ups in 1 minute. Keep knees bent, hands behind head. Record count.
Observations: Completed 30 sit-ups. Fatigue noted after 45 seconds.
Conclusion: Sit-up test evaluates core endurance effectively.
Practical 3: Flexibility
Objective: To measure flexibility using the sit-and-reach test.
Procedure: Sit with legs extended, reach forward towards toes. Measure distance reached using a ruler.
Observations: Reached 20 cm beyond toes. Stretching felt in hamstrings.
Conclusion: Flexibility enhances mobility and reduces injury risk.
Practical 4: Cardiovascular Endurance
Objective: To assess cardiovascular endurance using a 1-mile run.
Procedure: Run 1 mile on a track. Record time taken. Maintain steady pace.
Observations: Completed in 8 minutes 30 seconds. Heart rate elevated post-run.
Conclusion: Running tests heart and lung capacity effectively.
Practical 5: Body Composition
Objective: To measure body composition using BMI calculation.
Procedure: Measure height (m) and weight (kg). Calculate BMI using formula: weight/(height²).
Observations: Height: 1.7m, Weight: 60kg, BMI: 20.8 (normal range).
Conclusion: BMI provides a simple measure of body composition.
Practical 6: Power
Objective: To measure explosive power using a vertical jump test.
Procedure: Jump vertically, mark highest point on a wall. Measure height reached.
Observations: Jumped 50 cm. Used leg muscles effectively.
Conclusion: Vertical jump assesses lower body power.
Practical 7: Speed
Objective: To measure speed using a 50-meter sprint.
Procedure: Sprint 50 meters on a track. Record time using a stopwatch.
Observations: Completed in 7.5 seconds. Maintained steady pace.
Conclusion: Sprint tests speed and acceleration.
Practical 8: Agility
Objective: To assess agility using the shuttle run test.
Procedure: Run between two markers 10 meters apart, 4 times. Record time.
Observations: Completed in 12 seconds. Quick turns noted.
Conclusion: Shuttle run evaluates agility and coordination.
Practical 9: Balance
Objective: To measure balance using the stork stand test.
Procedure: Stand on one leg, other foot on knee, hands on hips. Record time balanced.
Observations: Balanced for 40 seconds on right leg.
Conclusion: Balance improves stability and coordination.
Practical 10: Reaction
Objective: To measure reaction time using a ruler drop test.
Procedure: Partner drops a ruler, catch it as quickly as possible. Record distance dropped.
Observations: Caught at 15 cm. Quick reflexes noted.
Conclusion: Reaction time is critical for sports performance.
Practical 11: Basketball
Objective: To demonstrate basketball dribbling and shooting skills.
Procedure: Dribble through 5 cones, shoot 10 free throws. Record successful shots.
Observations: Made 7/10 free throws. Dribbling was smooth.
Conclusion: Basketball skills require coordination and practice.
Practical 12: Badminton
Objective: To perform a badminton serve and rally.
Procedure: Perform 10 high serves, maintain rally for 5 shots. Record success rate.
Observations: 8/10 serves accurate, rallied 6 times.
Conclusion: Badminton enhances agility and precision.
Practical 13: Football
Objective: To demonstrate football passing and shooting skills.
Procedure: Pass ball 10 times to a partner, shoot at goal 5 times. Record accuracy.
Observations: 9/10 passes accurate, 3/5 goals scored.
Conclusion: Football skills improve teamwork and accuracy.
Practical 14: Volleyball
Objective: To perform volleyball serving and passing.
Procedure: Serve 10 times, pass ball 10 times to a partner. Record success rate.
Observations: 7/10 serves over net, 8/10 passes accurate.
Conclusion: Volleyball enhances coordination and teamwork.
Practical 15: Hockey
Objective: To demonstrate hockey dribbling and shooting.
Procedure: Dribble ball through 5 cones, shoot at goal 5 times. Record success.
Observations: Dribbled successfully, scored 4/5 goals.
Conclusion: Hockey requires precision and stick control.
Practical 16: Demonstration of Sukshma Vyayama (Leg Joints)
Objective: To perform Sukshma Vyayama for leg joints.
Procedure: Perform ankle rotations, knee bends (10 reps each). Maintain slow pace, focus on joints.
Observations: Completed 10 reps. Felt increased flexibility in ankles.
Conclusion: Sukshma Vyayama enhances joint mobility.
Practical 17: Sukshma Vyayama (Hand Joints)
Objective: To perform Sukshma Vyayama for hand joints.
Procedure: Perform wrist rotations, finger stretches (10 reps each). Focus on smooth movements.
Observations: Completed 10 reps. Reduced stiffness in wrists.
Conclusion: Hand joint exercises improve flexibility and reduce tension.
Practical 18: Standing Asanas
Objective: To perform Tadasana (standing asana).
Procedure: Stand straight, feet together, arms by sides. Hold for 30 seconds, 3 reps. Note posture.
Observations: Maintained balance, felt stretch in spine.
Conclusion: Tadasana improves posture and balance.
Practical 19: Backward Bending Asanas
Objective: To perform Bhujangasana (Cobra Pose).
Procedure: Lie face down, palms under shoulders, lift chest upward. Hold for 20 seconds, 3 reps.
Observations: Felt stretch in back, maintained steady breathing.
Conclusion: Backward bends strengthen spine and improve flexibility.
Practical 20: Forward Bending Asana
Objective: To perform Paschimottanasana (Seated Forward Bend).
Procedure: Sit with legs extended, bend forward, touch toes. Hold for 20 seconds, 3 reps.
Observations: Reached toes, felt stretch in hamstrings.
Conclusion: Forward bends enhance flexibility and calm the mind.
Practical 21: Spinal Twisting Asanas
Objective: To perform Ardha Matsyendrasana (Half Spinal Twist).
Procedure: Sit, cross one leg over, twist spine. Hold for 20 seconds each side, 3 reps.
Observations: Felt twist in spine, maintained balance.
Conclusion: Spinal twists improve mobility and digestion.
Practical 22: Inverted Asanas
Objective: To perform Sarvangasana (Shoulder Stand).
Procedure: Lie on back, lift legs and hips, support back with hands. Hold for 30 seconds, 2 reps.
Observations: Held pose with support, felt blood flow to head.
Conclusion: Inverted asanas improve circulation and focus.
Practical 23: Balancing Group of Asanas
Objective: To perform Vrikshasana (Tree Pose).
Procedure: Stand on one leg, place other foot on thigh, hands in prayer position. Hold for 30 seconds, 2 reps.
Observations: Balanced for 25 seconds per side.
Conclusion: Balancing asanas enhance stability and concentration.
Practical 24: Suryanamaskara
Objective: To perform Suryanamaskara (Sun Salutation).
Procedure: Complete 5 rounds of 12-step Suryanamaskara, coordinating breath with movement.
Observations: Completed 5 rounds, felt energized.
Conclusion: Suryanamaskara improves overall fitness and flexibility.
Practical 25: Nadi Shodana Pranayama
Objective: To practice alternate nostril breathing.
Procedure: Sit in Padmasana, close right nostril, inhale left, exhale right. Repeat 10 cycles.
Observations: Felt calm, breathing balanced after 10 cycles.
Conclusion: Nadi Shodana balances energy and reduces stress.
Practical 26: Tranquilizing and Cooling Pranayama
Objective: To perform Sheetali Pranayama.
Procedure: Sit comfortably, roll tongue, inhale through it, exhale through nose. Repeat 10 times.
Observations: Felt cooling effect, relaxed after 10 reps.
Conclusion: Sheetali cools the body and calms the mind.
Practical 27: Neti Kriya
Objective: To perform Jala Neti (nasal cleansing).
Procedure: Use a neti pot with saline water. Pour through one nostril, let flow out other. Repeat both sides.
Observations: Nasal passages cleared, breathing improved.
Conclusion: Neti Kriya enhances respiratory health.
[](https://www.instamojo.com/Manish_Verma_LPA/nios-class-12th-physical-education-and-yog-3/)Practical 28: Kunjal Kriya – Vaman Dhauti
Objective: To perform stomach cleansing.
Procedure: Drink 1 liter lukewarm saline water, induce vomiting. Perform under supervision.
Observations: Stomach felt lighter, digestion improved.
Conclusion: Kunjal Kriya detoxifies the digestive system.
Practical 29: Kapalabhati Kriya
Objective: To perform rapid breathing cleansing.
Procedure: Sit in Padmasana, exhale forcefully through nose, inhale passively. Perform 3 rounds of 30 breaths.
Observations: Felt energized, mind clearer after 3 rounds.
Conclusion: Kapalabhati boosts energy and mental clarity.
Practical 30: Trataka Kriya
Objective: To practice focused gazing for concentration.
Procedure: Gaze at a candle flame for 2 minutes without blinking. Close eyes, visualize flame.
Observations: Improved focus, eyes teared slightly.
Conclusion: Trataka enhances concentration and eye health.
Practical 31: Hasta Mudra
Objective: To perform Gyan Mudra for mental clarity.
Procedure: Sit in Padmasana, touch thumb to index finger, rest hands on knees. Hold for 5 minutes.
Observations: Felt relaxed, improved focus.
Conclusion: Mudras enhance mental and physical balance.
Practical 32: Bandha (Locks)
Objective: To perform Jalandhara Bandha (throat lock).
Procedure: Sit in Padmasana, chin to chest, hold breath for 10 seconds. Repeat 5 times.
Observations: Felt energy flow, throat tightened slightly.
Conclusion: Bandhas regulate energy and improve focus.
Practical 33: Meditation
Objective: To practice mindfulness meditation.
Procedure: Sit in Padmasana, focus on breath for 10 minutes. Observe thoughts without attachment.
Observations: Mind calmed, distractions reduced after 5 minutes.
Conclusion: Meditation enhances mental clarity and stress relief.
