Physical Education and Yog 373 Solved Assignment 2021-22 | NIOS Senior Secondary Solved Assignment 2021 - 22

 NIOS Senior Secondary Solved Assignment 2021 - 22
Physical Education and Yog 373 Solved Assignment 2021-22
Tutor Marked Assignment
Max Marks: 20

Note: (i) All questions are compulsory. The Marks allotted for each question are given beside the questions.

(ii) Write your name, enrollment numbers, AI name and subject on the first page of the answer sheet.

1. Answer any one of the following questions in about 40-60 words.

(a) List the dimensions of health and write a basic difference between mental and emotional dimensions. (See Lesson-9)

Ans: There are numerous dimensions to health and wellness, and it is impossible to list them all. However, below are some common dimensions that can help us get started:

1) Physical wellness

2) Emotional health

3) Mental wellness

4) Spiritual health

Difference between mental and emotional dimensions

Mental wellness refers to one's cognitive abilities such as attention span, memory, decision making skills.

Emotional health refers to the ability to feel positive emotions such as happiness and love. It also includes self-esteem and self-compassion.

(b)  Distinguish between health related physical fitness and performance related physical fitness components. (See Lesson-3)

Ans: The distinction between health related physical fitness and performance related physical fitness is important as they both focus on different aspects of the human body. Health related physical fitness focuses on improving the body’s ability to handle stress effectively while performance related physical fitness focuses on improving one’s speed and agility in order to improve athletic performance.

शारीरिक शिक्षा और योग (373)| Physical Education and Yoga 373 NIOS Free Solved Assignment 2021 – 22 (Hindi Medium)

2. Answer any one of the following questions in about 40-60 words.

(a) List the contributions of yoga for attaining wellbeing. (See Lesson-3)

Ans: The benefits of yoga cannot be denied. It is one of the most beneficial practices to take up. Yoga has been shown to cultivate improvements in mental health, quality of life, and longevity.

Some of the benefits are physical, while others are psychological. Yoga was found to improve sleep quality by reducing daytime sleepiness and improving sleep efficiency. It also helps in the management of depression, anxiety, insomnia, chronic pain and post-traumatic stress disorder (PTSD). Yoga also helps in managing addiction and obesity.

(b) Apart from teaching list the other job options available for a graduate of physical education.

Ans: Apart from teaching, there are other options for a graduate in the field of physical education. Some people choose to start their own business and work as personal trainers, fitness coaches or fitness instructors- the list goes on. Some of them include:

1. Sports: Physical education graduates can also pursue careers in sports such as athletics, golf, martial arts, tennis and more by becoming coaches, trainers, referees and scouts. This is an attractive option for those who enjoy the thrill of competition and would like to be part of it on a professional level.

2. Fitness center: Those who want to stay fit can become fitness instructors and trainers by starting their own gym.

3. Answer any one of the following questions in about 40-60 words.

(a) List the precautions you will take before practicing yogic asanas.

Ans: Yogic asana is an ancient form of exercise performed with the aim to achieve physical, mental, and spiritual benefits. It can be difficult for beginners to understand the precautions they should take before practicing yoga asanas. Precautions you will take before practicing yogic asanas:

a) Make sure you are healthy enough to perform yoga

b) Ensure that your body is free from injuries or diseases that might affect your practice

c) Seek medical advice from a qualified practitioner or trainer

d) Practice in a safe environment

e) Make sure your alignment is correct and make adjustments accordingly if needed

f) Do not practice yoga with high heels or any other shoes that are not specially designed for yogasan.

(b) Apart from basic qualities such as-communication skills and creativity, explain other qualities which are required to become an effective physical education teacher. (See Lesson-4)

Ans: Physical education teachers are educators, trainers and coaches. It is a complex role that demands personal qualities to be successful in the field. Apart from basic qualities such as-communication skills and creativity, a physical education teacher requires the following qualities:

a) Great motivation and passion for your work

b) Ability to maintain good interpersonal relationships with students, parents, colleagues and administrators

c) Strong leadership skills

d) Flexibility and adaptability

e) Ability to work independently or in a group setting

f) Ability to develop curriculum, plan lessons and create lesson plans

g) High standards of personal hygiene

4. Answer any one of the following questions in about 100 to 150 words.

(a) Identify the effects of warm-up on body system. (See Lesson-5)

Ans: Warm-up helps to prepare your body for physical activity. It should be done before any other workout or exercise session. These activities can help to relax the muscles, increase blood flow, and decrease the risk of injury.

Warm-up is an important part of any workout or exercise session. The primary benefit it has is that it allows the muscles to begin contracting smoothly without causing injury. This can lead to increased capability in terms of moving faster and more efficiently, as well as giving you a sense of ease in movement by reducing joint discomfort. Warm-up can also allow muscles to contract more effectively with less effort creating a more efficient learning curve for new movements. The goal of warming up is to get your body moving by warming it up and preparing for physical activity with less risk of injury.

(b) Evaluate the various types of classification of yogic asanas with citing one example of each.

There are many types of yoga asanas that fall into different categories. The most well-known classification is the one created by Patanjali in his Yoga Sutras. It is a fivefold classification of asanas, namely, pranayama, hath yoga, Ashthang Yoga, vinyasa and Kundlini.

1) Pranayama: Pranayama: Pranayama is an important aspect of yoga that consists breathing techniques, which help people to control their breath, heart rate, and blood pressure. There are basically three types of pranayama: kapalabhati (forcing bellows), bhastrika (bellows), and ujjayi (victorious).

2) Hatha Yoga: Hatha yoga (meaning "sun" or “of the sun") is an ancient Indian tradition that focuses on developing and maintaining physical and mental health by practicing postures called asanas. A Hatha yogi uses breathing exercises to regulate prana (or life force) and achieve a state of deep relaxation that allows concentration on the divine within.

3) Ashtanga Yoga: Ashtanga yoga is a physical and spiritual practice of particular postures designed to be practiced with the breath and body. There are eight series of postures in this practice, and each series is preceded by an introductory āsana known as the opening posture.

4) Vinyasa: Vinyasa means "to rotate" and is a term used to describe sequences of movement that are meant to be done continuously in order to stretch muscles, lengthen the spine, and increase flexibility.

5) Kundalini: Kundalini yoga is a type of hatha yoga that focuses on awakening the kundalini energy which is believed to reside at the base of the spine. "Kundalini" means "coiled power." It is thought to be awakened through pranayama (breath-work) and meditation practices.

5. Answer any one of the following questions in about 100 to 150 words.

(a) Determine the precautions you will take while suggesting physical exercises for children with special needs. (See Lesson-13)

Ans: Children with special needs are different in terms of their physical capabilities. Parents need to be careful while choosing the appropriate exercise routine for their child’s specific needs. Physical exercises can be broadly classified into two categories - aerobic exercises and strength-based exercises. Aerobic exercises include activities like running, cycling, swimming, or playing sport games like soccer or basketball. Strength-based exercises include activities like weight lifting, muscle building, and creating balance in the body.

Considering that special needs children are prone to certain injuries, it is important that caretakers take precautions. Some of the precautions you can take for your child may include:

a) Take note of the child’s bone structure and muscle mass, and use their weight to judge intensity of exercise.

b) Avoid exercising your child in water.

c) Start off with light exercises before performing more intense ones.

d) Identify if the child has problems with muscle strength; for example; hypotonia, ataxia, spasticity, hypertonia

e) Identify if the child has issues with balance; for example; coordination disorders like dyspraxia or difficulties in learning how to compensate for poor vision.

f) Check if they have difficulty in learning how to regulate their body temperature

g) Be mindful of allergies

(b) List the key principles of health and justify its relationship for maintaining health.

Ans: Health should be viewed as a dynamic and changing process. It is influenced by many factors such as one’s behavior, thoughts, emotions, and personal history. Key principles of health are:

a) Recognize and fully utilize the power of your body

b) Eat nutritious food

c) Maintain a healthy diet

d) Exercise regularly

e) Recognize and address your stress

f) Sleep well and avoid distractions

The last few decades have seen a rise in diseases such as obesity, heart disease, and diabetes. These conditions are not just due to lifestyle choices or poor genes. Instead, they can be largely attributed to our increasingly hectic lifestyles that compromise our mental and physical health. If anyone wants to be healthy forever, he must regularly follow the above mentioned principles.

6. Prepare any one project out of the given below:

(a) Develop a physical exercise programme schedule of one week for children under 5 years age and older adults. (See Lesson-13)








Under 5

years of age







Older adults







Ans: Answer any one project only

(b) Prepare a report on the physiologic changes that take place after performing Shudhi Kriyas, Pranayamas and Asanas. (See Lesson-5)


Physiological Change

Shudhi Kriyas










The Shudhi Kriyas yoga is a specific type of meditation that is designed to calm the mind and body. It has a set of physical alterations that take place in the body after performing it for a certain period of time.

Pranayama is the practice of controlling the breath in order to achieve a specific state of consciousness. Some people believe it helps with physical, mental, spiritual and emotional health.

Yoga asanas are a form of exercise that can be helpful in relieving stress and improving overall health. After performing asana, the body goes through a series of physiologic changes that take place in order to maintain homeostasis and balance.


Physiological Change

Shudhi Kriyas

1. Reduced blood pressure,

2. Increased oxygen saturation in the blood


3. increased brain activity

4. improved immunity


5. Increased blood flow and oxygenation

6. Release of endorphins which help to reduce pain


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