Health and Physical Education Standard Twelve PDF

# Health and Physical Education ## Standard Twelve ### Training - **Frequency** - How many days in a week we exercise. - Generally, 3-5 days a week. - Depends on individuals' health and fitness levels. ### Intensity of Training - How hard the body is working. - Should be moderate to...

# Health and Physical Education ## Standard Twelve ### Training - **Frequency** - How many days in a week we exercise. - Generally, 3-5 days a week. - Depends on individuals' health and fitness levels. ### Intensity of Training - How hard the body is working. - Should be moderate to high. - Steps to increase intensity: - Increase frequency. - Increase number of sets. - Increase load. - Increase or decrease duration of exercise. ### Type of Training - Avoid repeating the same type of exercises. - Include a variety of exercises like: - Cardiovascular endurance (e.g., running, swimming) - Muscular endurance (e.g., weightlifting) - Flexibility (e.g., yoga, stretching) - Strength (e.g., resistance training) ### Time of Training - The duration of any fitness program. - Should be specified, starting low and gradually increasing. - Intense programs in short time can lead to fatigue and injury. - Overloading should be avoided. ### Progressive Overload - Adding more load to exercises. - Necessary for positive change in athletes. - Increase intensity and load gradually. ### Variety - Include a variety of exercises to avoid boredom. - Necessary for positive transformations in fitness. ### Physical Activity - **Benefits:** - Physical activity and pleasure. - Physical well-being, peace of mind, and stress management. - **Examples:** - Sports - Hobbies (e.g., walking, running, cycling, swimming, dancing, aerobics, gardening) ### Increase Physical Fitness - Maintaining good physical health. - A healthy lifestyle benefits you throughout life. - **Benefits of active lifestyle:** - Symmetrical body - Radiant skin and hair - Exercise according to your age and preferences. ### Make Good Use of Your Free Time - Avoid spending time on screens, junk food, and inactivity. - Engage in sports, physical activity, and hobbies for better health and well-being. ### Active During Weekly Holidays - Engage in hobbies and active work. - Participate in special camps, go on trips, and participate in adventures. - Keep the house and environment clean. ### Know the Value of Efforts - Effort is decreasing and its value is being lost. - Effort brings physical and mental fitness. - It is compared to low self-esteem, leading to poor health. ### Breathing Exercises - **Position:** Sit with legs stretched, left foot on the right thigh. - **Do's:** - Inhale and exhale slowly, calmly, and quietly. - Tuck tummy while breathing. - Inhale for 5 seconds, exhale for 10 seconds. - **Don'ts:** - Don't close nostrils forcefully. - Don't make any sound while breathing. ### Cleansing Process - Kapalbhati - **What it is:** One of the purification kriyas in yoga. - **Purpose:** To purify the body by controlled breathing. - **How it works:** Exhale rapidly through the nose, pull the tummy inwards, and release after every exhalation. ### How to Perform Kapalbhati - **Position:** Sit with legs stretched, right foot on the left thigh. - **Steps:** - Place both hands on knees. - Avoid chest movement. - Exhale rapidly through the nose and pull the tummy inwards. - Keep the tummy loose and inhale easily. - Repeat for 5-10 times. - Remove hands and feet and sit with legs stretched. ### Objectives - To get information about various awards given. - To understand the objectives and nature of sports awards. - To gather information of sports award winners. ### Sports Awards Given by Government of Maharashtra - **Shiv Chhatrapati State Lifetime Sports Achievement Award** - **Shiv Chhatrapati State Sports Award** - Best Sports Coach - Jijamata Award (Women Sports Coach) - Player - **Shiv Chhatrapati State Adventure Sports Award** - **Shiv Chhatrapati State Sports Award (Specially Abled Player)** ### Objective of the Award - To appreciate Sports Maharshi's, including: - Senior Sportsmen - Sports Coach - Sports Organizer - Activists - Persons related to the sports field - These individuals have contributed to sports in Maharashtra and achieved a remarkable impact. ### Information About The Award - The award is given to people who have: - Worked in the sports field for 60 years or more. - Preserved the sports culture in Maharashtra. - Made a remarkable contribution. - The criteria for this award is excellent work in the field and having social work as one of the aspects. ### Nature of the Award - A medal and a certificate. - Given by the President of India. ### Awards Given by Central Government - **Dhyanchand Lifetime Achievement Award** - **Rajiv Gandhi Khel Ratna Award** - **Arjuna Award** - **Dronacharya Award** - **National Sports Motivation Award** - **Padma Award** - **Bharat Ratna Award** - **Dhyanchand Lifetime Achievement Award** ### **Objective of this Award** - To felicitate outstanding achievement in the sports field by specially abled players from Maharashtra State. ### **Information About the Award** - To motivate a player who has contributed to the sports field even after retirement. - To honor those who have made a remarkable progress in the sports field for their country. ### **Nature of the Award** - A memento, certificate, blazer, and cash. ## **Exercise** ### **Objectives** - To understand the benefits of exercises. - To understand the importance of warming up and cooling down. - To learn about the effect of exercises on body systems. ### **Benefits of Exercise** - Physical activity and pleasure. - Physical well-being, peace of mind, and stress management. ### **Importance of Warm Up** - Prepares the body to work at an intense level without hurting. - Improves range of motion in joints, flexibility of muscles and ligaments. - Reduces the chances of injuries. - Psychologically prepares the individual for the activity. - Improves reflexes. ### **Importance of Cooling Down** - Gradually brings the heartbeat and respiratory rate to normal. - Reduces fatigue. - Brings the various systems of the body to normal. ### **Importance of Regular Exercises** - Controls and maintains weight. - Maintains a healthy physique. - Increases physical abilities. - Improves functioning of the body's systems (respiratory, digestive, circulatory, etc.). ### **Carbohydrates** - Provide energy to the body. - One gram of carbs provides four kilocalories of energy. - The body should receive 55-60% of its energy from carbohydrates. - Found in: Cereals (cow, rye, millet, rice), fruits (mango, grapes, banana, apple, potato), and milk. ### **Proteins** - Essential for nourishment, growth, degeneration, and strengthening the body. - One gram of protein provides four kilocalories of energy. - The body should receive 15% of its energy from proteins. - Found in: Pulses, legumes, groundnuts, cashews, almonds, milk, dairy products, meat, fish, and eggs. ### **Fats** - Essential for energy production, temperature control, joint lubrication, and nourishment. - The body should receive 25-30% of its energy from fats. - Found in: Oilseeds, coconut, oil, ghee, butter, milk, meat, fish, and fish oil. ### **Minerals** - Necessary for good health and growth of the body (teeth, bones, nerves). - Found in: Green leafy vegetables, legumes, cashews, almonds, dates, eggs, meat, fish, and other sources. ### **Vitamins** - Essential nutrients for proper growth and development of the body. - Lack of vitamins can lead to health problems. - Found in: Green leafy vegetables, fruits, broken grains, bananas, eggs, milk, and fish. ### **Special Award** - This award is given to players who perform outstandingly at the National and International level. ### **Nature of the Award** - A memento, certificate, blazer, and a cash of Rupees One Lakh. ### **Rajiv Gandhi Khel Ratna Award** - This award is given to players who have contributed to the sports field and promote it even after retirement. ### **Nature of the Award** - A memento, certificate, blazer, and a cash of Rupees Five Lakhs.