Ashoka Universal School & Jr.
College, Chandsi
Project work and Record Book
HEALTH AND PHYSICAL EDUCATION
Grade: XI & XII (HSC)
Name of the student. _____________________________________________
Class:_____________ Div:__________ Roll No.___________ Exam No.
Name of the school / College: _____________________________________________________
Name of Guide: _________________________________________________________________
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Important instructions to students
1. Every student has to write his own information physical fitness, whether suffering by any
disease his capacity performance in this book.
2. Note personal information in both terms in June / July and January /February. Note the
difference. Note your medical check-up two times with date.
3. Note physical fitness in both terms in June /July and January /February. Note the difference.
4. In personal game- Specilisation Test Suryanamskar and Kapalbhati is compulsory.
5. Student has to note their diet of morning and evening every day for one week. If you are a
player then note diet for whole day. Note vitamins, carbohydrates, proteins in it.
6. Student has to note daily exercises. Note the game you play; how do you practice daily?
7. Student has to collect information of one of the sport competition or information of national
or international player and write in this book.
8. Student has to write a project of one of the team game. In it write with diagrams specialities
of that game. How can you learn that game? How can you obtain skill in it? How can you
succeed in it?
9. Student has to find his own B.M.I.W.H.R. and T.H.R. in June/ July and again in Jan
/February. Write them in this book. Note the change.
Exam no.
CERTIFICATE
This is to certify that Mr. / Miss ………………………………………..
………………………… …………………………. of class ……………………………
Div…………………….. Roll no. ………………… has satisfactorily completed the
Project work and record of ‘Health and Physical Education’ during the academic year
20 - 20
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Date Record and Project Incharge
College / School stamp Principal
HEALTH AND PHYSICAL EDUCATION PROJECT
AND RECORD
Sr. No. Title Page no
1. Important instructions to students 2
2. Certificate 3
3. Student’s Personal Information and Medical Check Up 5
4. Measurement of Physical Fitness (in both terms) 6
5. Personal Game ‘Yoga’ note the performance in both terms 7
6. Chart of self-diet for one week 8
7. Chart of yourself exercise for one week 8
8. Collection of Information of various tournament/ state/National/ 9
International players
9. Project of Indian / Foreign common/ team game 11
10. Project of Self B.M.I., W.H.R., T.H.R. 13-15
11. Annual participation record 16
2) Student’s Personal Information and Medical Check Up
1. Student’s name: _________________________________________________________
Mother’s Name: _________________________________________________________
2. Date of Birth: ______________________________
3. Height (cm): ______________________________
4. Weight (kg): ______________________________
5. Chest (cm) : ______________________________
6. Chest after inhalation (cm): ______________________________
7. Stomach size(cm) : ______________________________
8. Heap size (cm) : ______________________________
9. Pulse rate/ min: ______________________________
10. Breathing rate/min: ______________________________
11. Medical checking: ______________________________
12. Health of teeth, hairs, ears, nose and nails: ______________________________
(Good, Ordinary, Bad)
13. Habit : ______________________________
(Good, Ordinary, Bad)
14. Uniform (Clean/ Unclean) : ______________________________
15. Special note: ______________________________
3) Measurement of Physical Fitness
Sr. No. Tests First Term Second Term
1. Bent Knee seat ups (30sec)
2. Push ups / Modified push ups
for girls (1min)
3. Seat and Reach (cm)
4. Squats (30 sec) (count)
5. Planks (time in sec )
6. Standing Broad Jumps (cm)
4) Specialisation Test (Yoga)
Sr. No. Yoga 1st Term 2nd Term
1. Suryanamaskar (1min count )
2. Kapalbhati (30sec Count)
5) Chart of yourself exercise workout for one week
Sr. No. Day Exercise workout
1. Monday
2. Tuesday
3. Wednesday
4. Thursday
5. Friday
6. Saturday
7. Sunday
6) Yourself Balanced Diet (1week)
Sr. Day Breakfast Lunch Dinner Vitamins gained
No.
8. Monday
9. Tuesday
10. Wednesday
11. Thursday
12. Friday
13. Saturday
14. Sunday
7) Collection of Information of Various tournament
/state/national/international player
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8) Project of Indian/ foreign Individual /team game
My Game
1. Name of the Game (Individual/Team game)
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2. Equipment for the game –
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3. Ground marking –………………………………………………
(Draw neat and clean Diagram with all labelling & Dimensions)
4. Number of players –
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5. General Rules of the game –
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6. Important skills used in the game –
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7. Achievement / Experience in the game –
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8. I love this game because –
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9) Project of measuring self B.M.I., W.H.R., and T.H.R
A) To measure body Mass Index (B.M.I.)
Aim: Measurement of body composition...
Procedure: Measure student’s wt. in kg and height in cm.
Formula:
𝑤𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔)
B.M.I. = (𝐻𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑚)2
Observation Table.
Sr. Student’s Name Weight Height B.M.I. Comparison Conclusion
No.
1.
2.
3.
Conclusion: __________________________________________________________________
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BMI Result categories
Boys BMI Level Girls
18.5 Under weight 16.8
Between 18.5 to 24.9 Normal weight 16.8 to 21.1
25 to 29.5 Over weight 21.1 to 26.1
30 or over Obesity 30.6
B) To measure Waist – Hip Ratio (W.H.R.)
Aim: Measurement for Waist – Hip ratio.
Procedure:
1. Stand on both legs and keep hands aside.
2. Divided your Waist measurement (at the narrowest point)
3. Hip measurement at the widest point.
4. Use the tape Horizontal around the body at the time of measurement.
5. Tape should be close to the skin.
𝑤𝑎𝑖𝑠𝑡 (𝑐𝑚)
Formula: W.H.R. = 𝐻𝑖𝑝 (𝑐𝑚)
W.H.R. =78 ÷ 90 = 0.87
Sr. No. Student’s Name Waist Hip WHR Comparison Conclusion
(cm) (cm)
1.
2.
3.
Conclusion: __________________________________________________________________
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WHR Result categories
Boys Girls
Excellent 0.85 below 0.75 below
Good 0.85 to 0.90 0.75 to 0.80
Average 0.90 to 0.95 0.80 to 0.85
High 0.95 to 1.00 0.85 to 0.90
Extra high 1 above 0.90 above
C) To measure Target Heart Rate (T.H.R.)
Aim : Measurement of T.H.R. (Target hear rate)
Procedure:
M.H.R. = 220
Functional hear rate (F.H.R.) = MHR Resting hear rate (R.H.R.)
(60%THR) = FHR × 60% + RHR
= [ (220 - ) - RHR] × 60% + RHR
= FHR × 80% + RHR
= [ (220 - ) – RHR ] × 80% RHR
Observation Table
Sr. Student’s Name T.H.R. T.H.R Comparison Conclusion
No.
Cricket
Football ground
Volleyball Court
