Physical Education
Physical Education
Physical Education
Class : XII
Subject : Physical Education
Set : 4
Code No : 75
Time Allowed : 3 Hours
Maximum Marks : 80
General Instruction:
1) The question paper consists of 34 questions
2) All questions are compulsory.
3) Question 1-20 carry 1 mark and are multiple choice questions.
4) Question 21-30 carry 3 marks each and should not exceed 80 -100
words each.
5) Question 31-34 carry 5 marks and should not exceed 150-200 words
SECTION - A
(a) 2, 4, 1, 3
(b) 3, 2, 4, 1
(c ) 4, 3, 1, 2
(d) 1, 3, 2, 4
Answer. (a) 2, 4, 1, 3
SECTION — B
21. A Explain the procedure of Harvard step test in
detail. 3
OR
List down the test items of Rikli and Jones fitness
test and explain the procedure of anyone. 3
Answer.
Harvard step test
Harvard step test is a cardiovascular fitness test also
called aerobic fitness test. It was developed by Brouha
and others in 1943. It is used to measure cardiovascular
fitness by checking the recovery rate.
Equipment's required - A gym bench or box of 20 inches
high for men and 16 inches for women, a stopwatch and
cadence tape.
Procedure - The athlete stands in front of the box. On the
command 'go' the athlete steps up and down on the box
at a rate of 30 steps per minutes. The heartbeat is
counted for 30 seconds period.
Advantages
a. Minimum equipment is required for conducting this
test.
b. It requires minimal cost.
c. It is simple to set up and conduct.
Disadvantages
a. The height of the box remains the same for tall
individual and short individuals.
b. It will be easy for tall individuals and difficult for short
individuals.
Or
The Rikli and Jones Senior Fitness Test is a series of
simple tests that assess the functional fitness of elderly
people. The tests designed by Rikli and Jones for senior
citizen fitness are
a. Chair Stand Test for lower body strength.
b. Back Scratch Test for upper body flexibility.
c. Eight Foot Up and Go Test for coordination and
agility.
d. Arm Curl Test for upper body strength and
endurance.
e. Chair Sit and Reach Test for lower body flexibility.
f. Six’ Minute Walk Test for aerobic fitness and
endurance.
Back Scratch Test for senior citizens
The usefulness of the Back Scratch Test for senior
citizens is to assess the upper body ‘ flexibility,
particularly, the shoulders. The shoulder stretch is a
simple flexibility test to determine if the hands can be
brought together behind the back particularly the
shoulders. This test is part of the fitness programme as
an alternative to the back saver sit and reach test.
Answer.
There are following advantage of league tournament:
a. In such type of tournament, the sports officials do
not face any difficulty while selecting or determining
the appropriate players or team.
b. The only strong or deserving team gets a victory in
the tournament.
c. Every team gets a full opportunity to show its
efficiency or performance.
d. Sports and games can be made more popular
through league tournament owing to a maximum
number of matches.
e. A team need not wait to win another team for playing
a match.
f. The spectators also get a good opportunity to watch
the game for many days.
g. Appropriate opportunities are available to the players
to improve their performance
OR
Balanced Diet is a complete food, a diet contains
adequate amounts of all the necessary nutrients required
for proper growth and maintenance of the body.
The energic food in our diet consists of various types of
essential chemicals for our body termed as nutrients: –
e.g. Protein, fat, carbohydrates, vitamins & minerals.
Micronutrients mainly comprise vitamins and minerals
which are required in minute quantities. However, both
macronutrients, as well as micronutrients, are essential.
Micronutrients are chlorine, iron, manganese, zinc,
boron, sodium, copper, molybdenum and nickel.
a. Iodine produces the hormones for the thyroid gland.
It is also significant for proper growth and
development.
b. Iron is essential in the production of haemoglobin.
Its deficiency causes anaemia.
c. Chromium is essential in the production of
haemoglobin. Its deficiency may cause diabetes.
SECTION -C
31. What is circuit training? Draw a diagram of
circuit training with 12 stations and explain its
importance in sports. 5
OR
Draw a knock out fixture for 25 teams with all
steps involved. 5
Answer.
Circuit training is a form of body conditioning or
resistance training using high-intensity aerobics. It
targets strength building and muscular endurance. An
exercise circuit’ is one completion of all prescribed
exercise in the programme. When a circuit is complete,
one begins the first exercise again for the new circuit. A
specific circuit, however, can consist of several exercises
involving the same muscle groups.
Circuit training is an excellent way to improve mobility,
strength and stamina. The circuit training comprises 6 to
10 strength exercises that are completed one exercise
after another.
Benefits of circuit training include:
a. Improvements in cardiovascular fitness
b. Improvements in muscular endurance
c. Increased social interaction during a workout
d. Increased adherence to exercise
e. Improvements in muscular strength
f. Reduced risk of diseases, better sleep, etc.
OR
Number of teams = 25
Number of byes = 32 – 25 = 7 Byes
32. How physical activities are helpful for children
with a special need? Explain strategies to make
physical activities assessable for them. 5
Answer.
Physical activity is as important for special needs children
as it is for any child. Participating in sports can help boost
self-confidence.
Various strategies involved are:
a. Fun activities for children with Autism: Craft activity
is fun for everyone, the opportunity to explore,
colour, shape and sensory experiences can stimulate
attention and faster calmness.
b. Adaptive Physical Activity for Students with Cerebral
Palsy: When putting adaptions into place, the
planning, equipment and environment for physical
education classes should be such that ensure
enjoyment and success for a child.
c. Help Reduce Hyperactivity in children with ADHD: To
help a child learn to manage or reduce hyperactivity
includes strategies to help lower physical activity
levels and to calm thoughts.
d. Selecting and Adapting toys and Games as per their
Interest: An Adapted toy, can provide children with
disability the same play opportunities, simplify the
rules of the game and setting up the play
environment.
e. Consider different Approaches to Mobility: Making
outdoor programs accessible for the disabled. Once
you gain some regularity in getting children out in
green environments you will start seeing the results
in their level of self-esteem focus and participation in
social settings.
f. Different Methods of Instructions: Teacher must
accommodate many levels of functioning and learn
within each group of students.
g. Universal Design for Learning: The universal design
approach provides a framework for creating
instructional goals, methods, materials and
assessment that work for everyone.
h. Arranging Positive learning Environment: Children
who have additional needs often require the
environment to be adopted to maximise their
participation in the planned manner.
33. Give your outlook on the participation of Indian
women in sports. 5
Answer. For women’s participation in sports, we have a
look at the ancient period. Regarding participation in the
first modern Olympic (1896 Athens), there was no
participation of women.
a. Women participated the first time in the 1900
Olympics. (22 women participated in)
b. In 1904 six women participated.
c. And after 100 years in 2000 Sydney Olympics 4069
women had participated.
d. In 2008 Beijing Olympics 4637 women participated.
Participation in India
a. In 2000 Karnam Malleshwari was the first woman
who won a bronze medal in Sydney Olympic from
India.
b. In 1984 performance of P.T. Usha was very good in
Athletics.
c. In 2012 London Olympics Saina Nehwal and M.C.
Mericom got the bronze medal.
d. In 2016, Rio Olympics, Sakshi Malik won the bronze
medal, P.V. Sandhu won silver medal whereas Deepa
Karmakar opened new dimensions in gymnastics.
Over the past several decades the participation of
women in sports in the sports field has increased
tremendously. The ideology suggests that women are
participating in every sphere of life and proving
themselves globally.
34. Which asanas will you suggest for back pain?
Explain the procedure, benefits and
contraindications of any two asanas
recommended for back pain. 5
OR
What is the effect of exercise on the
cardiorespiratory system and muscular
system? 5
Answer.
Back pain is the pain felt in the backbone. Episodes of
back pain may be acute, sub-acute, or chronic depending
on the duration. The pain may be characterized as a dull
ache, shooting or a burning sensation. The pain may
originate from the muscles, nerves, bones, joints. It is
generally caused by strained muscles, ruptured disk,
sciatica, arthritis, osteoporosis, abnormal curvature of
the spine, cancer of the spine, etc. Asanas recommended
for back pain :
(a) Tadasana: In this asana, body imitates like a palm
tree known as Tada in Sanskrit.
Procedure :
(i) Stand erect, legs together, hands by the side of
the thighs.
(ii) Stretch the arms upward, over the head and
parallel to each other, with palms facing each
other.
(iii) Slowly raise the heels and stand on the toes. Stay
for a few seconds in this final position.
Benefits :
(i) It strengthens thighs, knees, ankles.
(ii) It helps in improving the height of growing
children.
(iii) It helps to remove laziness.
Contra-indications: Those who have complaints of reeling
sensation or light-headedness should not practice this.
(b) Vakrasana :
Procedure :
(i) Sit down stretching your legs forward on the
ground. Keep your hands beside your thighs or
buttock.
(ii) Bend your right leg straight and stretched, keep
the left foot beside the right knee raised upward.
(iii) Inhale and raise the arms shoulder high, keeping
the elbows straight.
(iv) Exhaling, twist to the left, place the right arm by
the outer side of the left knee and hold the left
ankle with the right hand.
(v) Look backwards towards the left side, hold on this
final position.
Benefits :
(i) Increases elasticity of the spine.
(ii) Stretches the muscles.
(iii) Reduces belly fat.
(iv) Loosens the hip joint.
(v) Massages the abdominal organs.
Contra-indications :
(i) Avoid asana if suffering from severe back pain.
(ii) This asana is also not recommended for people
suffering from ulcer and hernia.
OR
The effects of exercise on the circulatory system.
a. During exercise, the heart rate increases rapidly.
b. This provides the muscles with the necessary oxygen
and nutrients to provide the muscles with energy.
c. During exercise stroke volume increases because
more blood is sent back to the heart due to the
muscles squeezing blood in the veins. As the muscle
fibres stretch, they contract more strongly, pumping
out more blood.
d. During exercise, cardiac output is increased.
e. The heart muscle will grow and strengthen.
f. The heart muscle will become more efficient in heart
rate and stroke volume.
The effects of exercise on the muscular system.
a. Muscle size increases mainly due to muscle ability to
adapt to stress.
b. Muscle coordination increases when doing exercises
which require skill and technique e.g.: dribbling the
ball.
c. Blood supply to muscles increases due to long-term
exercise by that improving delivery of various
nutrients, minerals and vitamins to muscles and
making them more effective and faster at
regenerating after injury or workout.
d. Blood flow can increase by up to 25 times because
muscle requires more energy and oxygen.
e. Muscle fatigue is the decline inability of a muscle to
generate force. It can be a result of intense exercise,
but abnormal fatigue may be caused by barriers to
or interference with the different stages of muscle
contraction.