Class 12 (Science, Commerce, Arts) · Health and Physical Education · Chapter 1
Physical Fitness
Quick summary
Physical fitness is the ability of the body to do daily work efficiently, without getting tired quickly, and still have energy for leisure and emergencies. This chapter explains why fitness matters, how to plan a training programme (warm-up, main activity, cool-down), the FITT formula and the principles of fitness training.
Key points
"Survival of the fittest": healthy, fit people lead better lives. Exercise at least one hour daily at medium to high intensity.
Fixed time (morning or evening) should be kept for exercise; choose exercises and sports you enjoy so you continue.
Every session has three parts: warming up, main activity, cooling down.
FITT: Frequency (sessions per week, usually 3–5 days), Intensity (how hard, moderate to high), Time (duration, start low and increase gradually), Type (kind of exercise; mix endurance, strength, flexibility).
Principles of fitness: individualisation (plan to suit the person), specificity (train for the goal — lose, gain or maintain), overload (load slightly more than usual), progressive overload (increase slowly, e.g. 20 sit-ups and push-ups, raised after 8–15 days), variety, rest and recovery, reversibility (fitness is lost when training stops), consistency.
Intensity can be raised by increasing frequency, sets, load or changing duration.
Physical fitness – ability to perform daily tasks efficiently without undue fatigue.
Overload – working the body harder than it is used to.
Reversibility – loss of training effects after stopping exercise.
FITT – Frequency, Intensity, Time, Type.
Key facts
FITT
Meaning
Guideline
Frequency
sessions per week
3–5 days
Intensity
how hard
moderate to high
Time
duration
start low, increase
Type
kind of exercise
variety
5 important questions
Q1. What is meant by frequency of exercise?
The number of exercise or training sessions done in a week, usually 3 to 5.
Q2. What are the three parts of an exercise session?
Warming up, main activity and cooling down.
Q3. Explain any four principles of fitness training.
Individualisation: plan for each person. Overload: give more load than usual. Progressive overload: increase load slowly and steadily. Reversibility: benefits are lost if exercise stops, so stay consistent.
Q4. Name the health-related and skill-related components of fitness.
Class 12 (Science, Commerce, Arts) · Health and Physical Education · Chapter 2
Exercise – Scientific View
Quick summary
This chapter looks at exercise scientifically. It defines exercise, explains why warming up and cooling down are needed, lists the benefits of regular exercise, and describes how exercise and training change the muscular, cardiovascular and respiratory systems.
Key points
Exercise is planned, structured, repetitive and purposeful body movement done to improve or maintain fitness (push-ups, squats, running).
Regular exercise strengthens the immune system, which helps the body fight diseases like the coronavirus.
Warm-up improves joint range of motion and flexibility of muscles and ligaments, reduces injuries, prepares the mind and improves reflexes. Every activity should begin with it.
Cooling down brings heart rate and breathing back to normal gradually, reduces muscle fatigue and returns body systems to normal.
Benefits: weight control, good physique, more strength and flexibility, better respiratory, digestive and circulatory function, controlled cholesterol, higher immunity, less stress, better sleep, more self-esteem.
Muscular system: exercise increases the number and size of mitochondria; weight training increases muscle size; stretching reduces lactic acid, whose build-up causes pain and stiffness.
Cardiovascular system: heart rate rises during exercise; blood circulation rises temporarily from about 5–6 litres to 20–25 litres per minute. Endurance training (running, swimming, cycling) enlarges the left ventricle, so more blood is pumped per beat. Such an efficient heart is called "athlete's heart".
Cardiac output = heart rate × blood pumped per beat (stroke volume); it is higher in players.
Respiratory system: resting rate is 12–16 breaths per minute. Regular training lowers the breathing rate but increases its depth, and the air sacs exchange oxygen and carbon dioxide better.
Lack of exercise is a major cause of obesity, which leads to heart disease, high blood pressure and diabetes.
Important terms
Warm-up – light activity that prepares the body for exercise.
Cooling down – slow activity after exercise to return the body to normal.
Lactic acid – by-product of hard exercise that causes muscle soreness.
Athlete's heart – enlarged, efficient heart of a trained person.
Cardiac output – volume of blood the heart pumps in one minute.
Key facts
Measure
Value
Resting breathing rate
12–16 per minute
Blood circulation at rest
5–6 litres per minute
Blood circulation in exercise
20–25 litres per minute
Cardiac output
heart rate × stroke volume
5 important questions
Q1. Define exercise.
Planned, structured, repetitive and purposeful movement of the body done to improve or maintain physical fitness.
Q2. Up to how many litres does blood circulation increase during exercise?
Temporarily up to 20–25 litres per minute.
Q3. Write the importance of warm-up.
It raises body temperature, improves flexibility and range of movement, reduces chances of injury, sharpens reflexes and prepares the mind.
Q4. Explain the effect of exercise on the respiratory system.
During exercise the breathing rate rises to supply oxygen. With regular training resting breathing becomes slower and deeper, lungs take in more air and gas exchange in air sacs improves.
Q5. What is athlete's heart?
The stronger heart of a regular exerciser, with an enlarged left ventricle that pumps more blood per beat, so the resting heart rate is lower and cardiac output is higher.
Exam tip
Learn the figures (12–16 breaths, 5–6 to 20–25 litres); fill-in-the-blank and true/false questions use them.
Class 12 (Science, Commerce, Arts) · Health and Physical Education · Chapter 3
Study of Yoga
Quick summary
Yoga is an ancient Indian practical science for physical, moral, mental and spiritual health. The word comes from the Sanskrit root "Yuj", meaning to join or unite. This chapter covers Ashtanga Yoga (the eight limbs), the need and benefits of yoga, and three pranayamas — Ujjayi, Sheetali and Anulom-Vilom — with the cleansing process Kapalbhati.
Five Niyamas (self-purification): Shaucha (cleanliness), Santosha (contentment), Tapas (perseverance), Swadhyaya (study of oneself), Ishwara-pranidhana (surrender to God).
Asana is a steady and comfortable posture. Pranayama is regulation of breath (prana = life force, ayama = extend). Pratyahara is control of the senses. Dharana is concentration. Dhyana is meditation. Samadhi is the highest state of Dhyana.
The first five limbs form Bahiranga (external) Yoga; Dharana, Dhyana and Samadhi form Antaranga (internal) Yoga.
Benefits: better functioning of internal organs, immunity, blood circulation, flexible spine and body, enthusiasm, no fatigue, peace of mind, concentration, good posture.
Need: modern life brings stress, greed, anger and "internal pollution" of thought and conduct; yoga purifies the mind.
Normal breathing: 12–16 breaths per minute. In pranayama inhalation (Puraka) to exhalation (Rechaka) ratio is about 1:2; beginners should avoid holding breath.
Ujjayi: breathe in and out with slight throat constriction and a soft hissing sound; abdomen does not bulge.
Sheetali: roll the tongue into a tube, inhale through it, close the mouth and exhale through both nostrils.
Anulom-Vilom: alternate-nostril breathing using Pranav Mudra (index and middle fingers folded; thumb closes right nostril, last two fingers close left).
Kapalbhati: a cleansing kriya; exhale forcefully through the nose by pulling the abdomen in, inhalation happens passively; do not practise after meals.
Important terms
Yama / Niyama – moral restraints / personal disciplines.
Pranayama – control and regulation of breathing.
Pranav Mudra – hand position used in Anulom-Vilom.
Kapalbhati – cleansing breathing process with forceful exhalation.
Key facts
Group
Limbs
Bahiranga Yoga
Yama, Niyama, Asana, Pranayama, Pratyahara
Antaranga Yoga
Dharana, Dhyana, Samadhi
Breath ratio in pranayama
inhale : exhale = 1 : 2
5 important questions
Q1. From which Sanskrit word is "Yoga" derived?
From "Yuj", meaning to join or unite.
Q2. Which limbs are called Antaranga Yoga?
Dharana, Dhyana and Samadhi.
Q3. Name and explain the five Yamas.
Ahimsa — not hurting anyone; Satya — speaking truth; Asteya — not stealing; Brahmacharya — self-control; Aparigraha — not hoarding things.
Q4. Describe the method of Anulom-Vilom pranayama.
Sit straight in a meditative pose, make Pranav Mudra, close the right nostril and inhale slowly through the left, close the left and exhale through the right, inhale through the right, then exhale through the left. Keep a 1:2 ratio and do not hold the breath.
Q5. What are the benefits of yoga?
It improves organ function, immunity and circulation, keeps the spine and body flexible, removes fatigue, gives peace of mind and better concentration.
Exam tip
Learn the Sanskrit names with their meanings exactly; match-the-pair questions on Niyamas are very common.
Class 12 (Science, Commerce, Arts) · Health and Physical Education · Chapter 4
Diet
Quick summary
Diet is the food we eat, and nutrition is the process of taking nutrients into the body and using them. This chapter explains nutrients, their sources and functions, the balanced diet, energy needs of athletes, water balance and the link between diet and behaviour (Satvik, Rajasik, Tamasik food).
Key points
Diet is needed for energy, functioning of cells and glands, growth, body temperature and immunity.
Macro-nutrients (needed in large amounts): carbohydrates, proteins, fats. Micro-nutrients (small amounts): vitamins and minerals. Water is also essential.
By function: energy-giving (carbohydrates, fats), body-building (proteins), protective/supplementary (vitamins, minerals).
Carbohydrates: 4 kcal per gram, 55–60% of daily energy; from cereals, fruits, potatoes, milk. Extra glucose is stored as glycogen.
Proteins: 4 kcal per gram, about 10–15% of energy; for growth and repair; from pulses, legumes, groundnuts, milk, eggs, meat, fish. Quality depends on essential amino acids.
Fats: 9 kcal per gram, 25–30% of energy; for energy, body temperature, joint lubrication; from oilseeds, ghee, butter, oil.
Vitamins: fat-soluble A, D, E, K; water-soluble B-group and C. Minerals (calcium, iron, iodine, phosphorus) build bones, teeth and nerves.
Body contains 65–70% water, needed for temperature control, digestion, transport of nutrients and excretion.
A sedentary Indian needs about 2500 kcal a day. A balanced diet has all nutrients in correct proportions.
Athletes need more carbohydrates (glycogen gives ATP for muscle work) and protein for muscle building; avoid unnecessary supplements.
Losing 2% of body weight as sweat reduces muscle performance. Home sports drink: 1 litre water + 1 tbsp salt + 4 spoons glucose + half lemon.
Healthy habits: eat for health not taste; keep 3 to 6–8 hours between meals; light dinner at least 2 hours before sleep; fresh food, fibre, 25–30 g sprouts daily.
Nutrition – taking in nutrients and using them in the body.
Balanced diet – diet with all nutrients and water in proper amounts.
Glycogen – stored form of glucose in muscles and liver.
Dehydration – harmful loss of body water.
Key facts
Nutrient
Energy per gram
Share of daily energy
Carbohydrates
4 kcal
55–60%
Proteins
4 kcal
10–15%
Fats
9 kcal
25–30%
5 important questions
Q1. What is nutrition?
The process of taking nutrients into the body and using them.
Q2. How much energy does one gram of fat give?
9 kcal.
Q3. Name the fat-soluble and water-soluble vitamins.
Fat-soluble: A, D, E, K. Water-soluble: B-complex and C.
Q4. Why is water balance important for athletes?
Sweating cools the body but causes water loss; a 2% fall in body weight lowers muscle performance and causes fatigue, so athletes should drink water or sports drinks before, during and after play.
Q5. Explain the relation between diet and behaviour.
Satvik food creates calm and steady nature; Rajasik food creates restlessness and anger; Tamasik food creates laziness and aggression. Satvik food is recommended.
Exam tip
Memorise the kcal values and percentage shares; numerical fill-in-the-blanks come straight from this table.
Class 12 (Science, Commerce, Arts) · Health and Physical Education · Chapter 5
Active Lifestyle
Quick summary
Lifestyle is a particular way of living daily life. An active lifestyle means taking part in exercise or active recreation regularly instead of staying sedentary. This chapter explains why today's mechanical, screen-based life needs creative, active habits, and lists ways to build an active lifestyle.
Key points
Modern life has become mechanical and sedentary; luxury, speed and competition increase stress, harming physical and mental health.
The solution is creative life skills: using free time for a favourite activity (sport, dance, gardening, exercise) and continuing it regularly.
A lifestyle depends on a person's interests and thoughts, and on physical, mental, intellectual, emotional, social and financial factors. Use scientific advances wisely and adapt to changes in the environment.
Know yourself: choose activities that give both physical work and pleasure and raise self-confidence (walking, running, cycling, swimming, dancing, aerobics).
Increase physical fitness: test your fitness, find weak abilities and choose suitable exercise; play a favourite sport at least one hour daily.
Use free time well: too much screen time, junk food, sugary drinks and inactivity invite illness. Addiction, laziness and aimless activity do not give good health.
Be active on weekly holidays: hobbies, camps, trips, adventure, cleaning the house and surroundings.
Know the value of effort: household work, gardening and making useful things from waste teach the value of effort.
COVID-19 showed that a strong immune system is vital; physical fitness gives an energetic, fresh mind. A healthy body should be seen as a basic need, like food, clothing and shelter.
Features of an active lifestyle: self-awareness, physical capability, balanced diet, planned work, positive and helpful attitude, good values, social awareness, respect for nature, freedom from disease and mental fitness.
Important terms
Lifestyle – a special way of living daily life.
Active lifestyle – regularly doing exercise or active recreation.
Sedentary lifestyle – life with very little physical movement.
Creative life skills – using free time in a chosen, enjoyable activity.
Key facts
Habit
Guideline
Daily favourite sport/exercise
at least 1 hour
Free time
hobbies, play, not screens
Weekly holidays
camps, trips, adventure, cleaning
5 important questions
Q1. What is lifestyle?
A special way of living daily life.
Q2. What is an active lifestyle?
Regularly taking part in exercise or active recreational activities, and consciously becoming active if one is inactive.
Q3. Why is today's lifestyle harmful?
It is mechanical and sedentary, with more luxury, speed, competition and screen time, which increase stress and lead to obesity and disease.
Q4. How can free time be used well?
By choosing hobbies and physical activities such as cycling, swimming, dance, gardening or sports instead of screens, junk food and idleness.
Q5. Write the features of an active lifestyle.
Self-awareness, physical fitness, balanced diet, planned work, positive attitude, good values, social and family awareness, respect for nature and mental fitness.
Exam tip
Answer with examples from your own routine (sport, hobby, household work); it makes short notes concrete.
Class 12 (Science, Commerce, Arts) · Health and Physical Education · Chapter 6
Motivational Stories
Quick summary
This chapter tells the life stories of four Indian sportspersons — Khashaba Jadhav, Major Dhyanchand, Sachin Tendulkar and Mary Kom — to show how hard work, patriotism, humility and perseverance lead to success. Sport builds courage, discipline, endurance and respect.
Key points
Khashaba Jadhav (wrestling): born 15 January 1926 at Goleshwar, Karad taluka, Satara. Trained by PE teachers Gundopant Belapure and Baburao Balawde at Tilak High School, Karad, and at Motibaug Vyayamshala, Kolhapur. After failure at the 1948 London Olympics he ran 11 miles a day and did 2000 dand-baithaks. His college principal mortgaged his bungalow to give him Rs 4000 for the trip. At the 1952 Helsinki Olympics he won bronze — independent India's first individual Olympic medal.
Major Dhyanchand (hockey): born 29 August 1905; his birthday is National Sports Day. Creator of the golden period of Indian hockey. As captain he led India to beat Germany in the 1936 Berlin Olympic final in front of Hitler, and refused Hitler's offer of a high army rank and money to play for Germany — true patriotism.
Sachin Tendulkar (cricket): "Master Blaster" and "God of Cricket"; international debut in 1989 at 16; coach Ramakant Achrekar. First to score 200 in an ODI and 100 international centuries; highest run-scorer in Tests and ODIs. Awards: Arjuna, Rajiv Gandhi Khel Ratna, Padma Shri, Padma Vibhushan (2008), Maharashtra Bhushan and Bharat Ratna — the youngest and first sportsperson to receive it. Known for humility (he freed his coach's feet from tangled mic wires on stage).
Mary Kom (boxing): born 1 March 1983 at Kangathei, Churachandpur, Manipur, in the Kom tribe. Inspired by boxer Dingko Singh; started boxing at 15 and won her first state championship in 2000. Six-time World Amateur Women's Boxing Champion; bronze at the 2012 London Olympics (51 kg) after losing to Nicola Adams of the UK; first Indian woman to win boxing gold at the Asian Games (2014) and Commonwealth Games (2018). Member of Rajya Sabha. She proved that women can excel in sport even after marriage and motherhood.
Values from sport: courage, perseverance, discipline, endurance, respect and national integration.
Important terms
National Sports Day – 29 August, Dhyanchand's birthday.
Bharat Ratna – India's highest civilian award.
Sportsman spirit – fair play and respect for opponents.
Key facts
Player
Sport
Highlight
Khashaba Jadhav
Wrestling
Bronze, Helsinki 1952
Dhyanchand
Hockey
Berlin 1936 gold; National Sports Day
Sachin Tendulkar
Cricket
Bharat Ratna; 100 international centuries
Mary Kom
Boxing
6 world titles; bronze, London 2012
5 important questions
Q1. Why is 29 August celebrated as National Sports Day?
It is the birthday of hockey legend Major Dhyanchand.
Q2. Which medal did Khashaba Jadhav win and where?
Bronze in wrestling at the 1952 Helsinki Olympics.
Q3. How did Dhyanchand show patriotism?
After India beat Germany at Berlin, Hitler offered him a high army rank and money to play for Germany; he refused, saying he valued his country more.
Q4. Write the achievements of Sachin Tendulkar.
Debut at 16 in 1989, first to score 200 in ODIs and 100 international centuries, most runs in Tests and ODIs; received Arjuna, Khel Ratna, Padma awards and the Bharat Ratna.
Q5. What do we learn from Mary Kom's life?
Poverty and lack of guidance cannot stop hard work; she became a six-time world champion and Olympic medallist and kept winning after marriage and motherhood.
Exam tip
Prepare a short profile chart (birth, sport, coach, awards) for each player — the textbook's own exercise uses this format.
Class 12 (Science, Commerce, Arts) · Health and Physical Education · Chapter 7
Sports Awards
Quick summary
Sports awards honour players, coaches, organisers and adventurers who bring glory to the state and the country. This chapter lists the awards given by the Government of Maharashtra (Shiv Chhatrapati awards) and by the Central Government (Khel Ratna, Arjuna, Dronacharya and others), with their objectives and nature. Amounts below are as given in the textbook; the book itself notes that criteria and amounts may change.
Key points
Maharashtra State awards:
Shiv Chhatrapati State Lifetime Achievement Award — for players, coaches and organisers aged 60 or more who served sport in Maharashtra all their life; memento, certificate, blazer and Rs 3 lakh.
Shiv Chhatrapati State Sports Award (Best Sports Coach) and Jijamata Award (Women Sports Coach) — for coaches who produce national and international players; Rs 1 lakh.
Shiv Chhatrapati State Sports Award (Player) — for outstanding players; given directly to a player who has received the Arjuna Award; Rs 1 lakh.
Shiv Chhatrapati State Adventure Sports Award — for persons above 18 who completed daring tasks on land, water or air; Rs 1 lakh.
Shiv Chhatrapati State Sports Award (Specially Abled Player), also called the Eklavya award — for specially abled players with outstanding performance; Rs 1 lakh.
Central Government awards:
Dhyanchand Lifetime Achievement Award — for players who keep promoting sport after retirement; Rs 25 lakh as per the book.
Rajiv Gandhi Khel Ratna — highest sports award, for outstanding performance over the last four years; Rs 25 lakh. (Renamed Major Dhyan Chand Khel Ratna in 2021.)
Arjuna Award — for outstanding international performance; Rs 15 lakh.
Dronacharya Award — for coaches of players with outstanding international results; Rs 15 lakh.
National Sports Promotion (Motivation) Award — for organisations and persons promoting sport; memento.
Padma awards (Padma Vibhushan, Padma Bhushan, Padma Shri) — civilian honours for outstanding service in any field, given by the President; medal and certificate.
Bharat Ratna — highest civilian award; Sachin Tendulkar (2014) is the only sportsperson to receive it.
Important terms
Lifetime achievement award – honour for lifelong service to sport.
Dronacharya Award – national award for coaches.
Arjuna Award – national award for players.
Jijamata Award – Maharashtra award for women sports coaches.
Key facts
Award
Given by
For
Shiv Chhatrapati awards
Maharashtra
players, coaches, organisers
Khel Ratna
Central
top sportsperson
Arjuna
Central
players
Dronacharya
Central
coaches
Bharat Ratna
Central
highest civilian honour
5 important questions
Q1. Which award makes a player directly eligible for the Shiv Chhatrapati State Sports Award?
The Arjuna Award from the Central Government.
Q2. Which is the highest civilian award of India?
Bharat Ratna.
Q3. Who receives the Jijamata Award?
Women sports coaches in Maharashtra who raise players to national and international level.
Q4. What is the Shiv Chhatrapati State Adventure Sports Award?
An award for persons above 18 from Maharashtra who risk their lives to complete adventure tasks on land, water or in the air; memento, certificate, blazer and Rs 1 lakh.
Q5. Name the sports awards given by the Central Government.
Dhyanchand Lifetime Achievement, Khel Ratna, Arjuna, Dronacharya, National Sports Promotion Award, Padma awards and Bharat Ratna.
Exam tip
Learn "award → given to whom" pairs; match-the-pair and true/false questions (for example the age 18 rule) come from these.