NIOS Class 12th Physical Education and Yog (373): NIOS TMA Solution

NIOS Solved TMA 2024

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 the following question in about 40-60 words.

(a) List the major contributions of yog in maintaining general well-being of people.

Answer- Yoga has significant contributions to maintaining general well-being. It enhances physical fitness, flexibility, and strength. It reduces stress through meditation and breathing techniques. Yoga promotes mental clarity and emotional balance, helping people manage anxiety and depression. It improves posture, digestion, and sleep quality. Regular practice of yoga enhances overall health and creates a sense of inner peace, contributing to a healthier and more balanced lifestyle.

(b) Identify the five major job opportunities available for a graduate of yog and physical education.

Answer- Here are five major job opportunities available for a graduate in Yoga and Physical Education:

  1. Yoga Instructor: Teaching yoga classes in fitness centers, schools, or as a private instructor.
  2. Physical Education Teacher: Working in schools to teach physical education and sports.
  3. Sports Coach: Coaching sports teams in schools, colleges, or sports clubs.
  4. Fitness Trainer: Training individuals in fitness, strength, and conditioning.
  5. Sports Therapist: Providing rehabilitation and injury prevention services to athletes and sports enthusiasts.

These opportunities allow graduates to promote health and fitness in various settings.

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

(a) Classify different types of muscular contraction present in human body with basic differences among them.

Answer– There are three main types of muscular contractions in the human body:

  1. Isometric Contraction: Muscles generate force without changing length, like pushing against an immovable object.
  2. Isotonic Contraction: Muscles change length while generating force. It’s divided into concentric (shortening) and eccentric (lengthening) contractions.
  3. Isokinetic Contraction: Muscles contract at a constant speed, often with specialized equipment.

Isometric maintains length, isotonic changes length, and isokinetic maintains speed during contraction.

(b) Write about the dimensions of your health which were mostly affected during COVID-19

Answer- During COVID-19, many dimensions of health were affected. Physical health suffered due to lockdowns and reduced physical activity. Mental health was impacted by social isolation and anxiety. Emotional health was challenged by uncertainty and fear. Social health was strained due to limited social interactions. However, people also adapted and found new ways to stay healthy through online fitness and mental health resources.

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

(a) Determine the precautions you will take while suggesting regular exercise routine to older adults.

Answer- When suggesting a regular exercise routine to older adults, I would take the following precautions:

  1. Consultation: Consult with a healthcare professional to ensure exercise is safe.
  2. Individualized Plan: Tailor the routine to their abilities and health conditions.
  3. Low Impact: Emphasize low-impact activities to protect joints.
  4. Warm-Up: Include a proper warm-up and cool-down.
  5. Progress Slowly: Start with light intensity and gradually increase.
  6. Regular Check-Ins: Regularly monitor their progress and adjust the routine as needed.
  7. Safety First: Prioritize safety and prevent overexertion or injury.

(b) Elaborate in brief about the major impact of yogic asanas on our day-to-day life

Answer- Yogic asanas, or yoga postures, have a significant impact on our day-to-day life. They promote physical fitness, flexibility, and strength. These asanas reduce stress, improve concentration, and enhance mental well-being. Regular practice of yoga helps maintain a balanced and healthy lifestyle, aiding in stress management, better sleep, and increased overall vitality. They also improve posture and prevent various physical ailments, ensuring a healthier and more energetic daily life.

4. Answer any one the following question in about 100-150 words.

(a) Elaborate in brief about the different types of physical fitness and their components with suitable example.

Answer- Physical fitness encompasses various components, each contributing to overall health and well-being. The main types of physical fitness and their components are:

  1. Cardiovascular Fitness: This relates to the ability of your heart and lungs to supply oxygen to your body during physical activities. Examples include running, swimming, and cycling.
  2. Muscular Strength: It’s the capacity of your muscles to exert force against resistance. Exercises like weightlifting and push-ups develop muscular strength.
  3. Muscular Endurance: This is the ability of your muscles to sustain repeated contractions over time. Activities such as planks and bodyweight squats enhance muscular endurance.
  4. Flexibility: Flexibility is the range of motion in your joints and muscles. Stretching exercises like yoga and Pilates improve flexibility.
  5. Body Composition: It refers to the ratio of muscle, fat, and other tissues in your body. Achieving a healthy body composition involves proper nutrition and exercise.
  6. Balance: Balance involves stability and control over your body’s position. Balance exercises, like standing on one leg, enhance this aspect of fitness.

To achieve optimal physical fitness, it’s essential to include a variety of exercises that target these components. A well-rounded fitness program promotes overall health and reduces the risk of various diseases.

(b) List the qualities which will be required for a Physical Education Teacher according to your experience.

Answer- A Physical Education Teacher should possess various qualities to be effective in their role. These qualities include:

  1. Passion for Physical Fitness: A genuine enthusiasm for physical fitness and a healthy lifestyle is essential to inspire and motivate students.
  2. Physical Fitness: They should lead by example, maintaining good physical health to demonstrate proper fitness practices.
  3. Patience: Teaching physical education often involves working with students of different abilities. Patience is crucial for ensuring every student’s progress.
  4. Communication Skills: Effective communication helps in explaining sports rules, demonstrating techniques, and providing constructive feedback.
  5. Adaptability: The ability to adapt lessons and activities to accommodate diverse student needs and abilities.
  6. Leadership: A physical education teacher should be a role model, instilling discipline, sportsmanship, and teamwork.

A Physical Education Teacher plays a vital role in promoting a healthy and active lifestyle among students, and these qualities help them create a positive and encouraging learning environment.

5. Answer any one the following question in about 100-150 words.

(a) Elaborate the effects of exercise on the muscular system of human body.

Answer– Exercise has profound effects on the muscular system of the human body. Regular physical activity, such as strength training, aerobic exercises, and flexibility workouts, offers numerous benefits:

  1. Muscle Strength: Exercise helps in building and strengthening muscles. It increases muscle fiber size, making them more powerful and efficient.
  2. Muscle Endurance: Exercise enhances muscle endurance, allowing muscles to perform repetitive tasks over an extended period. This is particularly helpful for activities like running or swimming.
  3. Flexibility: Stretching exercises improve the flexibility of muscles, reducing the risk of injuries and enhancing range of motion.
  4. Muscle Tone: Exercise contributes to a lean and toned appearance by reducing fat and increasing muscle mass.
  5. Metabolism: Muscles play a significant role in metabolism. Regular exercise helps maintain a healthy metabolism,

Overall, exercise is vital for maintaining a healthy muscular system, promoting strength, endurance, flexibility, and overall physical well-being.

(b) List the key principles of obtaining good health.

Answer– Obtaining good health is essential for a fulfilling and active life. Here are some key principles to achieve and maintain good health:

  1. Balanced Diet: Eating a variety of foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, provides essential nutrients for the body. Avoid excessive processed foods, sugary drinks, and excessive salt.
  2. Regular Exercise: Staying physically active is crucial. Aim for at least 30 minutes of moderate exercise most days, which can include activities like walking, jogging, or playing sports.
  3. Adequate Hydration: Drink plenty of water to stay properly hydrated. Avoid excessive consumption of sugary drinks and alcohol.
  4. Sufficient Sleep: Quality sleep is essential for overall health. Aim for 7-9 hours of sleep each night.
  5. Stress Management: Find effective ways to manage stress, such as meditation, yoga, deep breathing, or hobbies.
  6. Regular Check-ups: Visit a healthcare professional for regular check-ups and screenings to catch potential health issues early.
  7. Avoid Harmful Habits: Refrain from smoking, excessive alcohol consumption, and illicit drug use.

Good health is a holistic concept that encompasses physical, mental, and emotional well-being.

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

(a) Write the name of 12 poses of Surya Namaskar with their one benefit in the following table.


Page No Name Of Position One Benefit
1 Pranam Mudra: brings mental peace
2 Surya Mudra: Helps in alleviating digestive issues
3 Padma Mudra Promotes mental calmness
4 Hamsa Mudra Strengthens the lungs
5 Akash Mudra: Provides mental freshness
6 Bhairava Mudra Stabilizing mental conditions.
7 Aditya Mudra: Reduces stress
8 Pranayama Mudra Increases pranic energy in the body.
9 Surya Chakra Mudra Enhances mental strength
10 Pushp Mudra Provides mental peace
11 Namaskar Mudra Signifies self-surrender
12 Vayu Mudra Reduces tension

(b) Prepare four days in a week exercise schedule for a working woman based on the following parameters.

Answer- To create a 4-day exercise plan for a working woman based on certain criteria, we can consider the following:


  1. Time: The exercise plan should be designed to fit into different times of the day.
  2. Nature: The exercises should be manageable for someone with limited post-work energy.
  3. Types of Exercises: The plan should include a variety of exercises to keep it interesting and effective.


  • Day 1: Yoga and Mental Wellness
  • Time: 30-40 minutes in the morning.

Exercises: Sun Salutations (Surya Namaskar), Pranayama (breathing exercises), and meditation.

  • Day 2: Cardio and Strength
  • Time: 40-50 minutes in the evening.

Exercises: Jogging or walking, followed by bodyweight or yoga strength exercises.

  • Day 3: Meditation and Relaxation
  • Time: 20-30 minutes in the night.

Exercises: Meditation, more advanced yoga asanas, pranayama, and listening to soothing music.

  • Day 4: Music and Dance
  • Time: 30-40 minutes in the evening.

Exercises: Dancing to music, involving fast and energetic movements, or any other preferred form of exercise like dancing, aerobics, or Zumba.