Health and Physical

Education
Textbook for Class XI

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 11152 – Health and Physical Education
ISBN 978-93-5292-315-1
Textbook for Class XI

First Edition ALL RIGHTS RESERVED

July 2020 Ashadha 1942  No part of this publication may be reproduced, stored in a
retrieval system or transmitted, in any form or by any means,
Reprinted electronic, mechanical, photocopying, recording or otherwise
without the prior permission of the publisher.
December 2021 Agrahayana 1943  This book is sold subject to the condition that it shall not,
by way of trade, be lent, re-sold, hired out or otherwise
disposed off without the publisher’s consent, in any form of
PD 10T RSP binding or cover other than that in which it is published.
 The correct price of this publication is the price printed on
this page. Any revised price indicated by a rubber stamp or
by a sticker or by any other means is incorrect and should
© National Council of Educational be unacceptable.
Research and Training, 2020
OFFICES OF THE PUBLICATION
DIVISION, NCERT

NCERT Campus
Sri Aurobindo Marg
New Delhi 110 016 Phone : 011-26562708
108, 100 Feet Road
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Bengaluru 560 085 Phone : 080-26725740
Navjivan Trust Building
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Ahmedabad 380 014 Phone : 079-27541446
CWC Campus
Opp. Dhankal Bus Stop
240.00 Panihati
Kolkata 700 114 Phone : 033-25530454
CWC Complex
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Publication Team
Head, Publication : Anup Kumar Rajput
Division

Chief Editor : Shveta Uppal

Printed on 80 GSM paper with NCERT Chief Production Officer : Arun Chitkara
watermark Chief Business Manager : Vipin Dewan

Published at the Publication Division Bijnan Sutar

Editor :
by the Secretary, National Council of
Educational Research and Training, Production Assistant : Om Prakash
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and printed at Pratibha Press &
Multimedia Pvt. Ltd., 6, Ashok Nagar, Illustrations : Mohd. Fajruddin
Latouche Road, Lucknow - 226 018

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 Foreword
Health of children is of paramount importance as it affects their
educational outcomes, day-to-day behaviour and the attainment of
goals. Many factors like, physical, socio-economic conditions and
culture, influence the health of children. School education plays
an important role in promoting sound health among children by
involving them in various physical activities, such as, games, sports
and yoga. These activities foster development of physical, socio-
emotional competencies, and academic performance among students.
All the policy documents have very categorically focused on the role of
schools in holistic development of children in all age groups.
The National Council of Educational Research and Training
(NCERT) has developed a textbook on Health and Physical Education
for Class XI. This book focuses on a holistic understanding of health
and physical education, different individual and team games, yoga
and its relevance in modern times and safety and security. Fitness
development and fitness measurement tests, types of tournaments
and competitions being organised at various levels are also covered
in this book. Given the inter-related nature of the concepts covered
in the area of health and physical education, efforts have been
made to present the content in a cohesive and integrated manner.
Experiential learning activities for acquiring skills in games, sports
and yoga for healthy living have also been made an integral part of
the book.
NCERT appreciates the hard work done by the Textbook
Development Committee. Professor Saroj Yadav, Dean (Academic)
has made continuous efforts to develop this book. Several experts and
teachers have also contributed towards the finalisation of this book.
We are grateful to them for their contribution. As an organisation
committed to systemic reform and continuous improvement
in the quality of our products, NCERT welcomes comments and
suggestions which will enable us to undertake further revision in
the book.

Hrushikesh Senapaty
Director
New Delhi  National Council of Educational
October, 2019  Research and Training

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 Textbook Development Committee
Members
•• Archana Chahal, Professor, Department of Physical Education,
University of Allahabad, Prayagraj, Uttar Pradesh.
•• Bhuwan Chandra Kapri, Professor, Department of Physical
Education, Banaras Hindu University, Varanasi, Uttar Pradesh.
•• Ikram Hussain, Professor, Department of Physical Education,
Aligarh Muslim University, Aligarh, Uttar Pradesh.
•• Ishwar V. Basavaraddy, Director, Morarji Desai National
Institute of Yoga, Ministry of Ayush, Government of India,
New Delhi.
•• Nishant Singh Deol, Professor, Department of Physical
Education, Punjab University, Patiala.
•• Poonam Khattar, Professor and Head, Department of
Communication, National Institute of Health and Welfare.
•• Priyanka, Assistant Professor, Mihir Bhoj PG College,
Dadri,Gautam Budh Nagar, Uttar Pradesh.
•• Ratnesh Singh, Associate Professor, Department of Physical
Education, Guru Ghasidas Central University, Koni, Bilaspur,
Chhattisgarh.
•• Shorya Kumar Yadav, Professor, Department of Physical
Education, Devi Ahilyabai University, Indore, Madhya Pradesh.

Review Committee
•• Anuradha, Teacher, Sardar Patel Vidyalaya, New Delhi.
•• Arun Kumar Uppal, Former Dean, Laxmibai National Institute
of Physical Education, Gwalior, Madhya Pradesh.
•• Atul Mittal, Dean, Technical Support Unit, Ministry of Health
and Family Welfare, New Delhi.
•• Sanjeev Sharma, Dean, G.S.U. Rohini, New Delhi.
•• Shorye Kumar, Dean, Department of Physical Education, Devi
Ahilya Vishwavidyalaya, Indore.
•• Vandana Nair, Dean, Technical Support Unit, Ministry of
Health and Family Welfare, New Delhi.

Member Coordinator
•• Saroj Yadav, Dean (Academic), NCERT, New Delhi.

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 Acknowledgements
The National Council of Educational Research and Training
(NCERT) acknowledges the valuable contribution of the following
individuals and organisations involved in the development of this
book. The council acknowledges the contribution of the following
academics for reviewing and refining the manuscript of this
book: Amit Sharma, TGT, Physical Education, Kendriya Vidyalaya
No.-1, Delhi Cantt.; Ashwani Bhati, Demonstration Multipurpose
School (DMS), Regional Institute of Education (RIE) Ajmer; Atul
Dubey, Former Principal, NDV BPED College, Bhilwara; Bijaya
Kumar Malik, Associate Professor, NCERT, New Delhi; Deepak
Lakhera, TGT, Physical Education, DMS, RIE Bhopal; Mahendra
Barua, TGT, Physical Education, DMS, RIE Bhopal; Guru Dutt
Ghai, Professor, Department of Health and Physical Education,
Laxmibai Institute of Physical Education, Gwalior, Madhya Pradesh;
Harish Kumar Meena, Assistant Professor, NCERT, New Delhi; Indu
Sharma, Assistant Professor, Yoga, Morarji Desai National Institute
of Yoga, New Delhi; J.L. Pandey, (Retd.), NCERT, Kamlesh Soni,
PGT, DMS, RIE, Bhubaneswar, Odisha; Kusum Yadav, Principal,
Rao Birender Singh College of Education, Rewari, Haryana; Mehar
Chand, Physical Education Teacher, Jawahar Navodaya Vidyalaya,
Patan, District–Sikar, Rajasthan; Neetu Sharma, Yoga Therapist,
Morarji Desai National Institute of Yoga, New Delhi; Parmod Kumar
Sethi, Assistant Professor, Physical Education, P.G.D.A.V. College,
University of Delhi; Preeti Shukla, TGT Physical Education, Kendriya
Vidyalaya, Tagore Garden; Priti Verma, TGT, Physical Education,
Kendriya Vidyalya, Shivgarh, Raibareli, Uttar Pradesh; Pushkar
Vohra, Joint Secretary, Central Board of Secondary Education;
Rajveer Singh, Physical Education Teacher, Jawahar Navodaya
Vidyalaya, Baghra, Muzaffarnagar, Uttar Pradesh; and Vikram
Singh, Professor, Department of Physical Education and Sports,
Sports Complex, JNU, New Delhi.
We acknowledge the contribution of Aakansha, Junior Project
Fellow, NCERT, New Delhi for going through the material,
Rani Sharma (PA) for creating a CRC, Ravi Sharma, Ruby Malik
for typing the material and Bittoo DTP Operator whose continuous
support helped in putting the draft and final document together. The
contribution of Soumma Chandra, Assistant Editor (Contractual),
Nitin Kumar Gupta, DTP Operator (Contractual), Publication
Division, NCERT, are also acknowledged.
The Council gratefully acknowledges the valuable suggestions
and feedback received during the try-out by teachers.

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 How to use this book

This book for Class XI is an effort to place the required material at

one place necessary for the transaction of this area. It is expected
that the transaction of this subject area will enable the teachers and
students to transform theoretical knowledge into action. Further the
teachers will be empowered to bring out positive changes through
modification during learning and practicing various games and
sports among students. In schools where infrastructural facilities
are not available, the teacher may improvise them with the help
of students like playground, equipment, rules of the games, etc.
This will also develop creativity among children. Playing games and
sports of all kinds are important for holistic health.
The overall objective of this area is to make games and sports
joyful and thereby making childern physically fit, mentally alert,
and emotionally strong. The teacher may also encourage them to
select game or sports of their choice. Yogic practices need to be
considered as an integral part of their everyday life.
While transacting this area, the teacher should also emphasise
on developing life skills, such as, understanding self and social
awareness, team building, cooperation, empathy, communication
skill, creative thinking, and also development of values.
Efforts have been made to include latest rules and regulations
of various games, sports, and other related areas. Since rules
and regulations keep on changing, teachers and students may
visit the official website of recognised federation or association of
different games and sports. The names of some websites are given
separately. The teachers and students may also see some of the
videos of different games and sports given on the websites for better
understanding the rules and learning the skills.
The students can correlate the given activities in the textbook
with their day-to-day life.
As a teacher, you have to understand that this textbook
is different from other subject textbooks in the sense that its
contents need to be understood well and applied throughout life
for one’s own well-being and that of others. Its use should not,
therefore, be solely examination driven. Even a general discussion
from time to time would be useful. Activities included in it, are of
practical nature, and enjoyable and one can make sure that the
concepts are clarified by involving students in experiential learning.
Physical activities and exercises of all kinds have been given to
ensure the development of fitness and questioning skills, including
life skills.

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 We would welcome your feedback on this book in terms of — How
did you like this textbook? What are your experiences in organising
or being a part of various activities? What were the dificulties faced
by you? What changes would you like to see in the next version of
this book? Do write to us on all these and all other matters related
to this textbook. You could be a parent, a teacher, a student or just
a casual reader. You can send your feedback in the form given at
the end of this book to the undersigned.
We sincerely hope you enjoy this book and learn more than it
offers.

Saroj Yadav
Professor and Dean (Academic)
National Council of Education
Research and Training

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 Contents
Foreword iii
How to use this book vii
Chapter 1 Physical Education�������������������������������������������1 - 14
Chapter 2 Understanding Health�������������������������������������15 - 31
Chapter 3 Physical and Physiological Aspects of
Physical Education and Sports...���������������������32 - 48
Chapter 4 Individual Games������������������������������������������ 49 - 128
Chapter 5 Team Games����������������������������������������������� 129 - 209
Chapter 6 Yoga and its Relevance in the
Modern Times ............................................. 210 - 250
Chapter 7 Safety and Security������������������������������������� 251 - 271
Chapter 8 Health Related Physical Fitness������������������ 272 - 287
Chapter 9 Measurement and Evaluation��������������������� 288 - 299
Chapter 10 Tournaments and Competitions������������������ 300 - 327
Chapter 11 Adventure Sports���������������������������������������� 328 - 336
Feedback Questionnaire 337 - 338

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 List of Useful Websites
Note: Please refer to the websites of the recognised federations of
the various sports for updated information about the rules and
regulations.
•• www.ioc.org
•• www.arisf.sports
•• www.iaaf.org (Athletics)
•• www.BWFBadminton.org (Badminton)
•• www.fiba.basketball (Basketball)
•• www.fifa.com (Football)
•• www. gymnastics.sports (Gymnastics)
•• www.IHF.info (Handball)
•• www.Fih.ch (Hockey)
•• www.ijf.org (Judo)
•• www.fina.org (Swimming)
•• www.ittf.com (Table Tennis)
•• www.itftennis.com (Tennis)
•• www.fivb.com (Volleyball)
•• www.unitedworldwrestling.org (Wrestling)
Note: For updation of every game and sport, you can consult or
refer to rule books of various sport’s federations.

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