Practical syllabus for grade XI students of CBSE

1. Health and Fitness Activities
Practical for Grade XI

2. Health and Fitness Activities

4. Health and Fitness Activities
• Medicine Ball
• Thera Tube
• Pilates
• Skipping Rope

5. Medicine Ball
• A weighted ball that can be used for doing a wide
range of exercises to improve fitness, strength and
coordination
• Made of leather, nylon, vinyl, rubber, polyurethane
and other materials
• Weight varies from 2 to 25 lbs
• Helps in developing core strength
• Helps build muscle mass
• Helps sportsmen recover from injuries
• exercises include squats, lunges, lunge crossovers,
slams, crunches, oblique twists

6. Medicine Ball

7. Thera Tube
• Made of strong, thin
rubber with handles at
the end
• Available in a variety of
resistances
One can do just about any type of strength
training exercise -- chest presses, rows, shoulder
presses, tricep extensions, bicep curls, and even
squats -- without the need for heavy weights.

8. Thera Tube
• Adaptable for Multiple Fitness Levels
• Add variety and easy to use alone
• Thera Tube is inexpensive, easy to store
and perfect for exercising while traveling

9. Thera Band

10. Pilates
• Aims to strengthen the body in an even way,
with particular emphasis on core strength to
improve general fitness and wellbeing
• Pilates exercises are done on a mat or using
special equipment, such as the Reformer, the
Cadillac and Wunda Chair
• With its system of pulleys and springs,
handles and straps, the apparatus can provide
either resistance or support, depending on
one’s needs

11. Principles of Pilates
• Concentration
• Control
• Centre
• Flow
• Precision
• Breathing

12. Equipment for Pilates

13. Pilates
Exercise

14. Skipping Rope : Benefits
• Improves coordination
• Decreases Foot and Ankle
Injury
• Burns Major Calories
• Completely Portable and Fun
• Improves Bone Density
• Improves cardiovascular
Health
• Improves breathing Efficiency

15. Skipping Rope