Chapter 3 Yoga and Lifestyle Notes Class 12 Physical Education

Please refer to Chapter 3 Yoga and Lifestyle Notes Class 12 Physical Education and important questions answers below. The Class 12 Physical Education notes have been prepared based on the latest syllabus issued for the current academic year by CBSE. Students should revise these notes and go through important Class 12 Physical Education examination questions given below to obtain better marks in exams

Chapter 3 Yoga and Lifestyle Class 12 Physical Education Notes and Questions

The below Class 12 Yoga and Lifestyle notes have been designed by expert Physical Education teachers. These will help you a lot to understand all the important topics given in your NCERT Class 12 Physical Education textbook.

Asanas as Preventive Measures
According to Patanjali, asana means, ‘that position which is comfortable and steady’. In Brahamanopanished, ‘To sit in a comfortable position or posture for everlasting period is called asana’.

Benefits of Asana for Prevention of Diseases

1. Bones and joints become strong

2. Circulation of blood becomes normal

3. Efficiency of digestive system increases

4. Efficiency of excretory system enhances

5. Glandular activity is stimulated and regulated properly

6. Muscles become strong

7. Respiratory organs become efficient

8. Nervous system strengthen

9. Immune systems is strengthened

Obesity: Procedure, benefits and contraindications for Vajrasana, Hastasana, Trikonasana and Ardh Matsyendrasana
Obesity is that condition of the body in which the amount of fat increases to extreme levels. In other words, obesity can be defined as ‘the condition when an individual weight 20 percent more than the ideal weight’. An obese person usually fall prey to diabetes, hypertension, cardiovascular diseases, cancer, arthritis, osteoarthritis, flat foot, respiratory problems, liver malfunction etc.

Types of Obesity

1. Hyper-static Obesity: in which the number of fat cells increases.

2. Hypertrophic Obesity: in which the size of fat cells increases.

Causes of Obesity:

1. Heredity 

2. Life style

3. Imbalance between calories intake and calories consumed

4. Endocrine gland functioning

Prevention of Obesity:

1. Perform regular exercise and yoga
2. Avoid junk food
3. Say no to alcohol, smoking and drugs
4. Avoid overeating
5. Avoid carbohydrate rich diet etc.

Diabetes: Procedure, benefits and contraindications for Bhujangasana, Paschimottasana, Pavan Muktasana, Ardh Matsyendrasana
It is really a very dangerous condition. If diabetes is not controlled, it can lead to renal failure, loss of vision, amputation of limbs and cardiovascular diseases. Diabetes is such a disorder that is caused sugar to build up in our stream instead of being used by the cells in our bodies. In fact, our body uses a hormone (insulin) to control the level of sugar in our blood. When our body does not produce sufficient amount of insulin or when insulin does not work properly, diabetes occurs. It is of three types.
1. Type I: in this type, the pancreatic gland does not produce insulin. Hence injection of insulin is required daily for its treatment.
2. Type II: in this type, the body does not produce adequate amount of insulin for proper functioning of our body.
3. Gestational diabetes is high blood sugar that develops during pregnancy and usually disappears after giving birth. It can occur at any stage of pregnancy, but is more common in the second half.

Causes of Diabetes:

1. Stress
2. High blood pressure
3. Depression
4. Smoking
5. Obesity
6. Heredity
7. Drinking Alcohol
8. Less physical work-out

Prevention of Diabetes:

1. Perform regular exercises
2. Reduce overweight
3. Avoid junk food
4. Use healthy diet
5. Quit alcohol and smoking
6. Avoid rich carbohydrate food

Asthma: Procedure, benefits and contraindications for Bhujangasana, Paschimottanasana, Sukhasana, Chakrasana, Gomukhasana, Parvatasana and Matsyasana

Asthma is a disease of lungs in which the airways become blocked or narrowed causing difficulty in breathing. In asthma, the airways also swell up and produce extra mucus. It usually triggers coughing, wheezing or whistling and shortness of breath. The coughing usually occurs at night or early in the morning. The excessive amount of mucus in the passage further narrows the airways because it is sticky and thick. For some people it can be minor nuisance, whereas for others it can be a major problem that can hinder their daily activities and usually leads to a life threatening asthma attack.
Asthma is such a disease that it cannot be cured or treated but its symptoms can be controlled. It can be allergic or non-allergic. It may be due to genetic factor. There are substances that cause allergies like irritants in the air including smoke from cigarettes, wood-fires, strong fumes, sprays, perfumes or scented soaps, etc., respiratory infections such as cold, flu, sore throat and sinus infections, exercising in cold air and some medicines such as beta blockers, asprin, non-steroid anti inflammatory drugs, etc.

Hypertension: Procedure, benefits and contraindications for Bhujangasana, Pawanmuktasana, Tadasana, Vajrasana, Ardha Chakrasana and Shavasana

Hypertension: It means increased blood pressure. It has become a worldwide health problem because a great number of people are facing the problem of hypertension throughout the world. Though, it is a fact that blood pressure increases with the advancement of age. In yesteryears, hypertension used to be considered a middle-age problem but nowadays, youngsters also suffer from this problem due to their faulty lifestyles.
In fact, the main function of the heart is to supply pure blood to the various parts of the body through arteries. When the heart contracts, it pushes the blood through blood vessels and consequently the blood pressure increases in arteries. This blood pressure is known as a systolic blood pressure. It is represented by the first number. The pressure between two heartbeats is called diastolic blood pressure. It is represented by the bottom or the second number. These two numbers of blood pressure are measured in mm Hg (Millimeters of Mercury). The normal blood pressure of an adult is considered 120/80 mm Hg. A person, whose blood pressure reading is beyond 140/90 mm Hg, is said to be having hypertension.

Note: Procedure, benefits and contraindications of above Asana will discuss in classroom.