UPMSP Class 12 Sports & Physical Education study plan

List the official court/field dimensions, player counts and scoring rules for at least six sports on the practical syllabus (cricket, football, volleyball, basketball, badminton, kabaddi) from memory

Define physical education and write out its aims, objectives and importance in your own words without notes

Draft a one-page officiating cue sheet per sport covering start, scoring signals and common fouls

Practise the standing broad jump and 50 m sprint and record three trials each in a fitness log

Demonstrate and self-score the standard fitness tests (sit-ups, sit-and-reach, shuttle run, 600 m run/walk) and tabulate results against normative bands

Explain the RICE protocol and differentiate sprains, strains, fractures and dislocations with one example each

Outline the physiology of muscular contraction and the role of warm-up and cool-down in injury prevention

Describe rehabilitation stages for a sprained ankle from first aid to return to play

State the principles of sports training and apply each to a sample 4-week plan for one sport

Distinguish continuous, interval, fartlek, circuit and weight-training methods and give a suitable use for each

Explain load, adaptation, overtraining and recovery using the overload and supercompensation concepts

Map the stages of growth and development (infancy to adolescence) to age-appropriate physical activity recommendations

Classify macronutrients and micronutrients with two food sources and one function each

Compute a balanced diet for a 70 kg adolescent athlete using the food-exchange method and check calorie and protein totals

Identify obesity, diabetes, hypertension and eating disorders (anorexia nervosa, bulimia) with signs, causes and lifestyle prevention

Describe five asanas with procedure, duration, contraindications and the lifestyle disease each targets

Define motivation, aggression, anxiety and personality and distinguish their types (intrinsic/extrinsic, hostile/instrumental, state/trait, Type A/B)

Apply one psychological strategy (goal setting, imagery or arousal regulation) to a described athlete case

Summarise the modern Olympic movement: founding, ideals, symbols, ceremonies and the Summer/Winter cycle

List the major Indian sports awards (Major Dhyan Chand Khel Ratna, Arjuna, Dronacharya, Dhyan Chand) with eligibility and one recent recipient each

Draw and label a standard 400 m track with staggers and lane measurement rules

List facility and equipment requirements for two sports and the maintenance and safety checks each needs

Identify at least six career options in physical education with the qualification and institution type for each

Explain the role of a sports manager in planning, organising, staffing and budgeting a school meet

Re-test three fitness components and compare against week 2 baseline

Explain first aid for heat stroke, drowning, bleeding and fractures step by step

Describe the physiology of the respiratory and circulatory systems and how exercise changes heart rate, stroke volume and breathing rate

Revise all asanas and lifestyle-disease content through 40 rapid-recall questions

Complete two full-length timed mock papers under exam conditions and score them against the marking scheme

Re-drill every missed item into a one-page error log grouped by domain

Recite the rules, dimensions and officiating signals for all practical sports in a single timed run-through

Write out the training principles, diet-planning steps and psychological definitions from memory as a final recall check