Maharashtra HSC Health and Physical Education Syllabus 2023: PDF for Class 12th

Sub units

Detailed Topics

Health Related Physical Fitness and Motor Fitness

Health Related Physical Fitness:

Cardio Vascular Fitness –

• Target heart rate,
• Warming up and Cooling down
• Exercises – stretches, upper body development, lower body development, mid section development
• Activities – Routine: exercises to music, continuous body movement activity (compulsory – Aerobics, Rope Jumping and Minimum one of – Jogging, Walking, Interval Training, Circuit Training, Astronaut Drills, Staircase Running, Running on the spot)  

Muscular Strength – Compulsory

• Dandas
• Pushups, Pullups (Boys)
• Modified Pushups (girls)
• Squats and Wide Squats
• Rope Climbing
• Flexed Armed Hanging
• Sitting Ball Throw (Basket Ball)
• Lunges

Muscular Endurance – Compulsory

• Sit ups – Bent Knee, Curl ups, Reverse Curls, Oblique
• Pullups – Assisted
• Knee Sit Wall

Flexibility – Compulsory

• Surya Namaskar
• Stretching Exercises

Body Composition – Compulsory

• Compulsory – Waist to Hip ratio, Body Mass Index
• Desirable – Measurement of Body Fat with skinfold calliper, Counselling with respect to Nutrition exercises  

Motor Fitness:

• Speed – 100 m running, sprints, games, Frisbee games,
• Agility – (4x10) Shuttle run, games, frisvee games
• Power – pylometrics games, Frisbee games
• Co-ordination – Skipping, Wall Volley, Ball drills, Frisbee games 
• Balance
• Obstacle course – Compulsory Stretching, Vaulting, Agility Run, Climbing, Hanging, Chinning, Crawling, Balancing

Athletic, Games, and Sports

1. Athletics:

• 100m, 200m, 400m running
• 4x100 relay race
• Long jump, high jump, triple jumps
• Javelin, shot put, discus throws

Specialisation in any one of the following –

1. Aerobics
2. Adventure Activities
3. Archery
4. Base Ball
5. Badminton
6. Ball Badminton
7. Boxing
8. Basket Ball
9. Cross Country
10. Cricket
11. Cycling
12. Football
13. Gymnastics
14. Hockey
15. Handball
16. Judo
17. Kho-Kho
18. Kabaddi
19. Karate
20. Tennis
21. Roller Skating
22. Soft ball
23. Swimming
24. Throw ball
25. Table Tennis
26. Volleyball
27. Water polo
28. Wt. Lifting
29. Wrestling
30. Athelatics
31. Yoga

2. Games

Specialization in any one of the following –

1. Warming up – (a) general (b) Specific
2. Training for specific motor abilities:

(a) Free hand exercise

(b) Strength training (Isometric, Isotonic, other strength training methods)

(c) Endurance training (Continuous, fartlek, Interval etc.) (d) Speed training (e) Flexibility training

3. Technical/skill training:

(a) Refinement of skills with the help of exercises/drills

(b) Lead up activities

(c) Coaching of skills in game situation

4. Tactics and Strategies

(a) Individual tactics (Attack, Defence)

(b) Team tactics (Attack, Defence)

5. Specific tests for the activity

Yoga

1. Yoga (Specialization)

(a) Asanas –Any two. Final position – 01 min

(b) Pranayama – any two

(c) Kriyas – any two

(d) Knowledge of the effects of Asanas

(e) Chanting of Omkar, Mantras

(f) Relaxation and Concentration

2. Yogic Exercises – (Compulsory)

For Class 12^th –

• Trikonasana
• Bakasana
• Uttanmandukasana
• Parvatasana with padmasana
• Mayurasana
• Viparitkarni
• Shavasan

3. Kriyas:

Kapalbhati: Practice of following types of - Pranayams

Agnisar

• Anulom - Vilom
• Suryabhedi
• Nauli
• Ujjai
• Tratak
• Sitkari
• Shitali -Pranayam
• Bhramri
• Bhramari –Pranayam

Area

Class 12^th

Physical Fitness

20%

Athletics, Sports and Games

70%

Yogic Exercises

10%