Health and Physical Education Book 8_2077 Editioin

to create heat and purify iron, Bhastrika is said to purify the mind and clear pranic blocks. It involves both rapid inhalation as well as exhalation. This helps to increase the circulation of blood in the entire body. During rapid and forced exhalation, the chest is compressed, thereby pushing the blood towards the head. During the inhalation, the reverse takes place. This process increases the blood flow to every part of the body, increasing the vitality of all the organs and tissues. Long term practice of Bhastrika purifies the body and awakens the inherent higher powers. During Bhastrika, the increase in blood flow causes a slight rise in body temperature, accompanied with mild sweating which reduces the temperature and keeps the body at normal temperature. Bhastrika also increases the oxygen content in the blood. Bhastrika can be practiced both in the morning and evening. During summer, if the temperature is high, the practice should be restricted to mornings only. Bhastrika is an advanced practice and should be done on an empty stomach, after evacuation in the morning. Procedure 1. Sit in any steady asana. Padmasana, Siddhasana and Vajrasana are ideal for the practice. 2. Keep the body erect and close the mouth. 3. Inhale and exhale in rapid succession. During this process a hissing sound is produced. Start with 10 inhalations and exhalations per round. It can be increased over a period of time. Some practitioners even do it till they get perspiration. 4. Do three such rounds of Bhastrika pranayama. Between the rounds, rest for a while, till the breathing comes back to normal. If you have shortage of time, practice at least one round which is good enough to maintain fitness. 5. Have two sittings, one in the morning and one in the evening (if the temperature is cool). Benefits ^ Improves blood circulation. ^ Keeps away the heart related problems. ^ Provides relaxation to body and mind. ^ Improves concentration. 151

^ Cures asthma, headache, migraine, neurological problems, depression ^ It increases the oxygen content in the blood. Extra oxygen replenishes the entire body. ^ It removes blockages in the nose and chest. ^ It is good for asthma patients and removes inflammation of the throat. ^ It increases the gastric fire and improves appetite. ^ It improves general health and activates all the organs. ^ It purifies the nadis or the energy (pranic) channels in the body, ensuring free flow of prana to all the organs in the body. Precautions ^ Those suffering from heart diseases should not do this pranayama. ^ Also avoid it when you have a severe block of the nose. ^ Those with acute asthma and fever should also not attempt Bhastrika. ^ If you had any recent surgery, please consult your doctor before attempting Bhastrika. 2. Kapalbhati Kapalbhati is one of the six Shatkarmas or methods of internal purification in Hatha Yoga. In Sanskrit, ‘Kapal’ means the skull and ‘Bhati’ means to shine or illuminate. Kapalbhati cleans the cranial sinuses. Some include Kapalbhati as one of the Pranayama, but in the classic yogic text Hatha Yoga Pradeepika and Gheranda Samhita, it is classified under the Shatkarmas or the purification techniques. Kapalbhati is a breathing technique where rapid inhalation and exhalation is done. The exhalation (or Rechaka) is forceful and rapid, while the inhalation (or Puraka) is normal. Holding of breath (or Kumbhaka) is not done in Kapalbhati. Only inhalation and exhalation is practiced. Exhalation is the main part of Kapalbhati. The forceful exhalation throws out the stale air from the lungs and the deep inhalation increases the oxygen content in the blood. It has the effect of purifying the nerves and the pranic nadis. It also removes excess of Kapha (one of the three Doshas in Ayurveda) from the body. 152

In normal breathing, inhalation is the active process while exhalation is passive. In Kapalbhati this is reversed. The abdominal muscles and the diaphragm are used to forcefully exhale the air. The abdominal muscles forcefully move inwards towards the diaphragm thereby throwing the air out. The inhalation is done in a passive relaxed way to fill the lungs with fresh air. This is practiced without any gap between two respirations. Kapalbhati has to be practiced on an empty stomach. Early morning is the best time for the practice. In the evening also one can practice, if there is a gap of about 4 hours after the last meal. Procedure 1. To do Kapalbhati, sit in a steady posture. Padmasana, Siddhasanaor Vajrasana are the most suited. 2. Place the hands on the knees and breathe normally. 3. Relax the whole body and make sure the spine is straight. 4. Now, breathe in and out rapidly, with exhalation being forceful. The inhalation should be passive and normal. During exhalation the belly goes inside towards the thorax, forcing out the air from the lungs. Inhalation is done with relaxation to fill the lungs again with fresh air. 5. Initially one can start with 11 rounds. Later increase it to 60 rounds in one minute. Each inhalation and exhalation should take just one second. Subsequently, with enough practice, you can increase the speed to 120 rounds per minute. Here, each inhalation and exhalation takes only half a second. Increasing the speed beyond this may not be useful as the breathing will become very shallow. 6. After the number of rounds, relax and breathe normally, till the breathing rate comes back to normal. The relaxation period can be roughly between 30 seconds to a minute. 7. Repeat this process about 3 times in the initial stages. For example, if you are practicing at a rate of 60 rounds per minute, then you would have completed total of 180 rounds (with gap in between after every 60 rounds, for relaxation). This completes one sitting. One may have multiple sittings-one in the morning and one in the evening. Benefits ^ Improves digestion, improves the function of kidneys and liver. ^ Generates heat in the system to help dissolve toxins and waste matter. ^ Helps reduce stress in the eyes, thus curing dark circles around the eyes. ^ Improves the blood circulation problem in whole body parts. ^ Adds luster and beauty to the face. 153

Precaution ^ Kapalbhati should not be practiced by those suffering from heart diseases, high blood pressure, stroke or epilepsy. ^ Those with ulcers should do it with caution. ^ If you had any recent surgery of the thorax and abdomen, you should avoid the practice. ^ Pregnant women should not practice this pranayam. 3. Anulom Vilom Anulom Vilom (Alternate Nostril Breathing) is one of the most effective pranayama (breathing exercises) to purify the mind and body. Anulom Vilom offers benefits in curing most of the internal body conditions and is very useful in releasing stress and anxiety. Anulom Vilom pranayama can be performed by people of all ages. In the practice of pranayama, inhalation (called Puraka), retention (called Kumbhaka) and exhalation (called Rechaka) are used. Anulom Vilom pranayama can be practiced with or without Kumbhaka (holding of breath). Beginners should start the practice without Kumbhaka. Procedure 1. Sit in a steady asana. Padmasana is most suited for the practice. Siddhasana and Vajrasana may also be used. 2. Close the right nostril with your thumb and draw in air from the left nostril. Do this as slowly as you can, till your lungs are full. 3. Now release the thumb and close the left nostril with your ring finger. Then breathe out slowly through the right nostril. 4. Next, take the air in from the right nostril and then release it through the left nostril (after closing the right nostril with the thumb). 5. This is one round of Anulom Vilom Pranayama. 6. Start with 5 rounds and increase it up to 20 rounds in one sitting. 7. Also, the duration of inhalation can start from 2 seconds and go up to 20 seconds or even beyond. 8. One can have one sitting in the morning and one in the evening. For advanced practitioners, the yogic texts recommends four sittings-one in the morning, one 154

at noon, one in the evening and one at midnight. But for all practical purposes, two sittings (one in morning and one in evening) are enough. 9. After one has reached a certain level of proficiency, one can add Kumbhaka or retention of breath to the practice Benefits ^ Helps to cure mental problems like Depression, Anxiety, and Tension, etc. ^ Improves the working of lungs. ^ Most beneficial for breathing related problems like Bronchitis, Asthma, etc. Word Meaning Jerk : a quick, sharp, sudden movement Luster : soft glow Menopause : the ceasing of menstruation Osteoporosis : deficiency of calcium or vitamin D Prone : lying flat, especially face downwards Sinusitis : inflammation of a nasal sinus Spiritual : relating to religion or religious belief Recap S Yoga includes breath control, simple meditation, and the adoption of specific bodily postures. S Yoga is practical approach to achieve ultimate goal of life. S Surya Namaskar is a set of 12 powerful Yoga Asanas (postures). S Setu Bandhasana is divided into two parts: Setu means bridge whereas Bandha means lock or bind. Since, it resembles to bridge hence known as bridge formation pose S Makarasan is a yoga asana used for relaxation. In sanskrit, ‘Makar’ means crocodile and ‘Asana’ means a pose. S Halasana gets its name from the plow (a popular farming tool commonly used in agriculture to prepare the soil for sowing crops). S Pranayama is a scientific method of controlling the breath, leading to better health for both mind and body. S Patanjali brought Yoga in general practice. S Bhastrika Pranayama means “bellows breath”: exhaling quickly and forcefully. 155

S Kapalbhati is a breathing technique where rapid inhalation and exhalation is done. The exhalation (or Rechaka) is forceful and rapid, while the inhalation (or Puraka) is normal. S Anulom Vilom (Alternate Nostril Breathing) is one of the most effective pranayama (breathing exercises) to purify the mind and body. S Yogasana makes the body active, healthy and flexible. EXERCISE Answer the following questions. 1. Give short introduction to Yoga. 2. How does Bhastrika help human body? 3. How does Setubandhasan help human body? 4. How is Kapalbhati beneficial? 5. How Kapalbhati is done? 6. What are the benefits of Surya Namaskar? 7. What do you mean by Anulom Vilom? 8. What do you mean by Pranayam? 9. What is an advantage of Anulom Vilom? 10. What is Halasan? 11. What is the advantage of Makarasan in Yoga? 12. What types of persons are not suitable to do Halasan? 13. Which part of our body is benefited by Halasan? 14. Who brought Yoga in general practice? 15. Write any one advantage of Pranayam. 16. Write any two importance of Yogasan. 17. Write the procedure of Anulom Vilom. 156

Unit Game 5 Introduction Physical activities with competitive nature are termed as games. Games are equally important for all. The games help in the physical, mental, emotional and social development of an individual. Varieties of games are played in the world. Some games are played for fun as well. Importance of Games M Games are very important for the development of our creativity. M Games play an important role for enhancing our physical aspect as well as decision taking ability. M Games help us in maintaining our physical and mental level. M Games provide us an opportunity to expose our hidden talent, develop leadership ability, management of time and perform team work. Here, we shall study the various games like Volleyball, Football, Basketball, Port Ball, Dodge Ball, Kabaddi, Kho Kho and Cricket and learn some of their skills. 1. Volleyball Volleyball is a team sport in which two teams comprising of six players in each play on a rectangular court of 9 m breadth and 18 m length. A net is fixed at a certain height supported by two poles placed on both sides of the court. The game starts with a service. Players hit a large ball over a high net using their hands in the game. The objective of the game is to send the ball over the antenna back line out of net in order to ground it on bounds the opponent’s court, and 2.43m (men) antenna 2.24m (women) to prevent the same effort centre line by the opponent. The team 3m Front zone 18m has three hits for returning the ball (in addition to the side line back zone 6m block contact). The teams in Volleyball game aim at scoring points to win a game. A game 3m ends with 25 points. The team 9m service area to score first 25 points wins 157

the set. It is played in the best of 5 sets. The players should learn some basic skills in volleyball game such as Digging, Volleying, Servicing, Setting, Spiking and Blocking. The basic skills are the abilities to do something well which we gain through training or experience. The Volleyball players also have to learn basic skills for playing their games effectively. Here, we will learn to practice some skills like Overhead service and Setting. a. Overhead Service Overhead service is an important basic skill in volleyball game. The service done by the player by throwing the ball up and striking with palm in order to send ball over the net to the opponent’s court is known as overhead service. At the beginning of the game, the server stands behind the end line facing the court. In order to serve the ball, the server stands in upright position, facing towards the net and in step position. Once the ball is tossed above the head then the server hits the tossed ball with palm powerfully enough to reach to the opponent’s court. The ball should be served with a powerful hit and the hand should move forward along with the ball. Activities e Divide the players into two groups of the equal number on each side. e One group stands in a row behind the end line of a court and other group behind the end line of the other court. 158

e Provide a ball to each of the players of first group. Then, the players of first group practice the overhead service from one side and the players of second group from other side turn by turn. In this way, the overhead service can be practiced. b. Setting To raise the ball near and above the net in order to make spike easy and effective is known as setting in volleyball game. Setting is to raise the volleyball to another player for spiking. When the ball served by the opponent is received and passed to the setter, the setter should properly raise the ball to the right or left above the net. The ball should not cross over the net while setting. Depending on the ball raised by the setter, the spiker smashes the ball in such a way that the opponent cannot receive it. It is helpful to gain points too. The setter should stand turning back to the net. A good setter can make the game more interesting and competitive. Basic rules of Volleyball Game 1. A court for volleyball game should be with 18 m length and 9 m breadth. 2. Out of the 12 players of a volleyball team, 6 players enter into the court and other 6 players remain out of the court as substitutes. 3. Within 12 players of a volleyball team registered for the match, there should be a Libero in different costume. 4. A coin is tossed by the referee and the toss winning team is asked to choose whether court or service. 5. The game starts with the service after the whistle signal of the referee. 6. No any player is allowed to cross the middle line, hit the ball twice in succession and touch the net while the ball is in play. 7. The ball served from the opponent’s court should be returned within 3rd touch in maximum. 8. At the time of service, all the players should be in their own position. They can change their position as per their need after the service. 9. With the service change the players of the serving team should rotate their position in a clockwise system. 10. The height of the net should be 2.43 m for men and 2.24 m for women. The length and breadth of the net should be 9.50 m and 1 m respectively. 159

11. The team that wins the rally scores a point. 12. The team which scores 25 points wins the game. If both the teams score 24, a team needs a two score advantage to win the game. 2. Football Football game is one of 92-120 m / 295-394 ft the most popular games 16.5 m / 54 ft Half-way line throughout the world. It is also called soccer. It is a 45-90 m / 148-295 ft 40.3 m / 132.21 ft Center circle Penalty area team game played between 18-yard box two teams consisting of 11 m 9.15 m Center 11 players in each. The 30 ft spot game of football is played 5.5 m 36 ft Penalty 18 ft spot Goal in a rectangular ground 36 ft 11 m divided by the center line 1 m / 3.28 ft 7.32 m x 2.44 m / in two equal halves. In each 24 ft x 8 ft team there is a goalkeeper, defense and attack players. The players use leg, stomach, chest, head, etc in the game. Both the team members try to pass the ball among them, dribble the ball forward to score a goal into the opponent’s goalpost. The team which scores more goals in the game wins the game. Except the goalkeeper, no other players are allowed to touch the ball with hands (the goalkeeper is allowed to touch with hand within penalty area only). If any team is able to send the ball into the goal post then a goal is scored. The game is of 45 minutes each half and 10 minutes interval. Whichever team scores more within this time wins the game. Various skills are required to be learnt by the football players like kicking, trapping, passing, heading, dribbling, goal keeping, tackling, etc. Here, in this lesson, we well learn to practice the skills of dribbling, throw in and goal keeping. a. Dribbling In the football game, the act of moving forward with controlling ball and dodging opponents in order to take it to the desired destination is called dribbling. Dribbling is used while waiting to give a pass to a team mate or taking ahead by oneself. In dribbling, both legs are used. Various parts of the leg can be used in this skill but the upper and inner part of foot is usually used in dribbling. Actually, when the ball is in control within the player and unable to pass it to the teammate, then 160

dribbling is used to dodge the opponents. It is also useful to score a goal at the time of proceeding forward when the opponents are not around in the defensive area. Dribbling can be done in two ways: short dribbling and long dribbling. Pushing the ball to the front, back and sideways in order to dodge the opponent is often used in dribbling. Activity: 1 e Divide the players into two groups and make them stand in a line facing each other group. e Keep a gap at least 25- 30 m between these two groups. e The first player should move forward by dribbling the ball, when he/she reaches near to the other group, should pass the ball to the first player of other group and go to stand at the back of the same group. e Now, the player who receives the ball should move forward dribbling the ball in the similar way and pass it to the second player of the other group, like the previous player, he/she also has to go to stand at the back of the same group. e If the number of players is more, more groups also can be formed and practice can be done. Activity: 2 e Make the lines of players consisting of 6 players in each. e Keep an object at a distance of 15-20 m in front of each line. e Provide a ball to the first player of each line. e The first player of the line moves forward by dribbling the ball and makes a round to the object. e When returns to the own line, passes the ball to the next player and goes to stand at the back of the line. e The other players also do the practice in the similar way. b. Throw In If the ball goes out of the ground from the touch line (sideline) while playing the game, then the ball becomes dead. To restart the game, a member of the other 161

team throws the ball back into playing area without touching the sideline. It is called ‘Throw In’ in football game. The thrower must use both hands and deliver the ball from behind and over his/her head. The following things must be considered at the time of throw-in. The ball should be thrown in from the point where it crossed the line in any direction. The thrower should face the field at the time of throwing in the ball. At the time of throw-in, the feet should not touch or cross the touchline. Both feet should be placed on the ground. One hand throw is not allowed. Both hands should be used to throw the ball. Activities e At first, the players should stand in a line out of the side line and the instructor should remain in the play ground. e When the instructor passes the ball to the players, the first member should throw the ball in and go to stand at the back of the line. e The instructor should catch the ball and again pass it to next member. The next member should also throw the ball in and go to stand at the back of the line. e The other members should also follow the similar way and practice ‘Throw In’ skill. c. Goal Keeping Goal keeping is the main job of goalkeeper. In the both teams, there is a player standing in the goal post area for goalkeeping called goalkeeper. The goalkeeper tries to stop the ball from getting to the goal. This act is called goalkeeping. The ball is stopped by the goalkeeper by catching, punching and kicking. Goal keeping is considered as one of the main skills among defensive skills. In the football game, the goalkeeper is the only player who is allowed to touch the ball with hands. The goalkeeper can defend with hands within the penalty area only. In order to become a successful goalkeeper, one needs to pay attention to the following points: Quickly judge the nature, speed and direction of the ball. Meet the ball as quickly as possible. 162

Jump or dive to catch the ball or punch it if it is difficult to catch. Punch the ball out of the ground with the tip of the hand. Kick the ball and quickly deliver it to other teammates. Activity: 1 e The players should stand in a semi-circle. e When the instructor standing in front of the players tosses the ball at the height of knees of the player, the player should hold it and draw it towards the chest. e All the players should practice goalkeeping in the similar way. e It can be practiced by catching the ball by sitting, jumping, etc. Activity: 2 e The players should be divided into two groups and stand in a line facing each other. e There should be a fixed distance between the two groups. e When the instructor provides a ball to the first player of a group, the ball receiver should keep the ball on the ground and kick towards the other group. e The player standing in front of other group should try to practice goalkeeping and when he/she catches the ball, should give it to other player standing next to him/ her and go to stand at the back of the line. e The ball receiver should kick the ball and pass it to the other group and player standing in front of the other group also practices the goalkeeping skill. e In this way, the goalkeeping should be practiced by all the players. They can practice it even by catching, punching and diving to stop the ball. Basic rules of Football Game 1. A football ground should be a rectangular with 90-100 m length and 45-90 m breadth. The net of goal post should be 7.32 m long and its breadth should be 2.43 m. 163

2. A football team should be registered for the game with 11 players, 5 to 12 extra players. In this way, a football team consists of 16 to 23 players. 3. The team that wins the toss is given the opportunity to choose the side of the ground or kick-off. 4. The total duration of football game is 90 minutes which is divided into two halves of 45 minutes each. There is 10 minutes interval in the half time. 5. The team scoring the highest goal within 90 minutes wins the game. In case of draw, the game is played extra time of 30 minutes divided into halves of 15 minutes and game is decided by the golden goal i.e. the team which scores first, is declared winner. If the match is draw even after the plays of extra time, the game is decided by tie-breaker i.e. each team is allowed 5 penalty kick alternatively. If there is again draw, they are allowed to one penalty kick each until the game is not decided. 6. Before the kick-off, all the players must be in their respective places and the game must be started on the referee’s whistle. 7. Once the goal is scored then it must be restarted with a kick-off from the center line by the offending team. 8. If the ball crosses the touch line, the opponent players have to restart the game by throwing in the ball inside the ground. 9. If a defending player pushes, pulls or kicks on an offending player intentionally then a free kick is awarded to the offending team from the same spot. During the free kick, the players of the opposing team should stand at 9.15 m (10 yard) from the kicking area. If the same kind of foul is committed inside the penalty area or the ball is touched by the hand of the defender then penalty kick is awarded to the offending team. 10. Apart from the goalkeeper no one is allowed to stop the ball at the time of penalty kick. 11. If an offensive player moves into the front half of the field without ball and in front of all defensive players then it is considered to be an offside. Once the offside is committed then the defensive team gets the free kick from the same spot. 12. If the ball crosses the goal line and if it is touched by the defending team, the attacking team is awarded a corner kick. 3. Basketball Basketball is a ball game. It can be played indoors and outdoors. It is a team game. It is played by two teams of 5 players each. It is played on a rectangular court. At the end of each court, a board is fixed with a ring on it. It is called a basket. The players of both teams try to score more points by putting ball into the basket fixed at the end of opponent’s court. The game is played for 10 minutes each quarter. 164

After two quarters, there is an interval of 15 minutes. Similarly, there is a two minutes interval between first and second quarters and third and fourth quarters. The team that scores more Sideline points at the end of the game Baseline Free throw becomes the winner team. There Blocks Center circle Free throw are various skills to be learnt by line lane Midcourt line the basketball players such as Basket Dribbling, Passing, Shooting and Free throw lineBasket Pivoting. Here, we will learn to Baseline practice Bounce Pass and One Free throw 3-point 3-point Blocks Hand Pass. lane line line Sideline a. Bounce Pass During the basketball game, if the chest pass is not possible, the bounce pass is used. Sometimes, when we are about to make a chest pass and the opponent team member obstructs in between, then at such situation bounce pass is more effective. In the bounce pass, the ball is held with both hands at chest or abdominal level and pushed to the ground with force. It is beneficial when the teammates are nearer and the players of opponent team are obstructing to pass the ball. It is difficult for the opponent team members also to stop it. Activities e The players should be divided into two groups. e Both groups should stand in a row facing each other’s group in order to make the bounce pass. e The first player in the first row should give the bounce pass to the first player in the second row and join the row on the other side. e Similarly, the player on the other row should give the bounce pass to the player in front and join the line on other side. The rows keep on shifting. e If the players could not do bounce pass well, the instructor should demonstrate it appropriately. 165

b. One Hand Pass In the basketball game, if the ball has to be passed to the teammate at long distance and to opponents’ court quickly then one hand pass is suitable. One hand could throw high and far to make a pass. In this pass, the ball should be kept above the shoulder by one hand with palm and next hand should be raised at the level of the shoulder for balance. If we are going to throw the ball by right hand then the right leg should be placed a little back. Activities e The players should be divided into two groups. e The first group should stand in a row at an end line and second at the other end line of the court. e The first player in the first group should give one hand pass to the first player in the second group and join the row at the end. e Similarly, the player on the other group should give one hand pass to the player in front and join the line at the end. e If the players could not do one hand pass well, the instructor should demonstrate it appropriately. Basic rules of Basketball Game 1. There are 5 players and 7 extra players in a basketball team. 2. The height of basketball ring should be 3.05 m. 3. The basketball game is played for 40 minutes in 4 phases of 10 minutes. The team that gets the highest points wins the game. If the score is equal, 5 minutes time is added as the extra time. 4. The team that wins the toss can choose the side. 5. The players should wear the jersey from 4 to 15 numbers. 6. During the play, if any player scores from inside the 3 point circle then 2 points is granted and if scores from outside of the 3 point circle then 3 points is granted. For a free throw the basket brings only 1 point. 7. One should dribble the ball again after it is dribbled and caught. 8. One cannot remain in the restricted zone on the opponent’s side. 9. There is a 5-second rule for any player not to hold the ball for 5 seconds. 10. Teams should take the ball on the opponent’s side within 8 seconds. 11. The defensive teams should shoot the ball within 24 seconds. 166

4. Port Ball Port Ball is also played like basketball. Like in basketball game, the skills of passing, dribbling, pivoting, etc are used in this game. This game is more useful in those areas where there is no physical facility of basketball game and to teach the basic skills of basketball game to the children. In port ball game, boards and nets are not required like in basketball game. But instead, it needs a teammate standing on the chair. If the teammate standing on the chair catches the ball then the team scores 1 point. Method of playing port ball There are altogether 6 players in a port ball team. It is played between two teams. Among the 6 players, one from each team stands on a chair at the goal area that is kept at the middle of the end line. Only 5 players play the game actively. The game starts with a jump ball between players from both the teams. The active players move forward by passing, dribbling or using any other skills. If any team is able to pass the ball to the teammate who is standing on a chair and if that ball is caught by him/her, the team gets 1 point. The game is played for 5 minutes each half and whichever team scores more points that team is declared as winner. Basic rules of Port Ball Game 1. The court of port ball game is decided with toss of a coin or lottery. 2. The game starts with a jump ball. 3. If a foul is committed then the game has to be restarted by passing the ball from the nearest sideline by opposing team. 4. If the team is able to pass the ball to the player standing on the chair then that team scores 1 point. If the player standing on the chair falls down from the chair or unable to catch the ball properly then no point is scored. 5. It is not allowed to dribble the ball with two hands and if once the ball is held after dribbling, second dribbling is not allowed. 6. No player is allowed to go to the goal area. 7. No player is allowed to walk holding the ball. 8. Once the point is scored then the ball is passed from behind the end line by opposing team to resume the game. 167

9. The player standing on the chair can be substituted with the permission of referee. 10. The players are not allowed to catch, pull or push the opponent. 5. Dodge Ball Dodge Ball is a team game played in a court between two teams with equal number of players. A team may consist of any number from 9 to 12 players. In this game, players of two teams try to throw balls at each other and avoid being hit by opponent. There are varieties of dodge ball game. Generally the main objective of each team is to eliminate all members of opposing team by hitting them with thrown balls, catching a ball thrown by the members of opposing team, or forcing the opponent to move outside the court’s boundaries when a ball is thrown at them. The game is played for 10 minutes and whichever team scores more point, that team wins the game. This is considered as the assisting game for basketball and handball. Method of playing Dodge Ball We need 9 to 12 players in a team to play dodge ball game. If the number of players is 12, then 5 of them should be in the court, 3 in the lobby out of the end line of the opponent’s court and 2-2 in the lobby in the side line. At once with the whistle of the referee, passing the ball with the teammate, the players should try to hit the opponents below the waist. If the ball hits below of waist then the team gets 1 point. The eliminated one should go out of the right side line of opponent’s court. The player standing outside should enter into the court from anti-clockwise direction. Then, every player should shift one step position. If the thrown ball is caught by the opponents before it touches the ground, no point is scored and the opponent gets the turn to throw the ball. The players need to have the following skills to make their game effective: 1. Pass In the dodge ball game, pass is an important skill. While passing ball to the teammate, the players should be clever so that the ball hits the opponent at targeted part and the opponent cannot catch the ball before it touches the ground. If the ball is not passed in appropriate way, the team may lose the game. In this game, it is considered better to pass the ball with one hand. 168

B B AA A BA A B BB A B A A BB A AA BA BB 2. Team-Work Dodge ball is a team game. There is an important role of team-work in every team game. Without team-work, it is difficult to achieve success. In this game, team-work consists of passing the ball to the teammate, understanding between teammates to recognize an opponent to hit, making a safe and easy pass and hit an opponent to gain a point. Similarly, the defending team also should work in a team to aware the teammates how to get the ball into their hands, be alert and fake the opponent. It is better to play the game in such a way that if the thrown ball misses hitting the opponent then it is caught by own teammate as pass. If the ball is caught by the opponent, they get the chance to hit the ball. Basic rules of Dodge Ball Game 1. The game starts with toss. 2. The winner is given the chance to start the game. 3. When the game starts, the players pass the ball to teammate or try to gain a point by hitting an opponent. 4. At the time of passing the ball, catching or hitting an opponent, the players should not cross or touch the specified line. 5. While hitting the ball to the opponent, the players should hit only below the waist. If the ball hits the opponent straight, then the team gets 1 point but if the ball hits the opponent after bouncing on the ground, the opponent is not out and point is not scored. 6. If a player is hit by the ball, he/she has to go out of the court and remain next to the opponent’s right side of the court. 7. After that, a player standing outside of the playing court should enter into the court. The player standing outside should enter into the court from anti- clockwise direction. The players rotate one step position anti-clockwise. 8. If the thrown ball is caught by the opponents before it touches the ground, no point is scored and the opponent gets the turn to throw the ball. 169

9. The ball possession goes to the opponent’s team if the ball goes out of their playing area while passing or hitting the ball. Now, the team with the ball tries to pass to teammates or hit the opponents. 10. After the players change their place, the game starts again. 11. The game is played for 10 minutes and whichever team scores more point that team wins the game. 6. Kabaddi 123456 Kabaddi is a chasing game played 1m L between teams. It is played in a O court by two teams having 7 players 6.25m (B) B in each. In this game, one of the 5.5m (G) B teams is called the Raider and the Y other is called the Anti-Raider. When 3.25m (B) MIDDLE LINE the game begins, a player from the 3m 2.5m (G) Raider side goes to the opponent’s SIDE LINE court chanting ‘Kabaddi, Kabaddi’ BAULK LINE from the centre line. He/she tries to touch the opponents. The Raider must continue to chant ‘Kabaddi, 1m 2m END LINE Kabaddi’ without taking breathe even while returning to his/her court. If anyone is touched by the raider, 1m SITTING BLOCK 1m the touched player will be out and he/she will have to leave the court 6m (G) and go to sit in the sitting block. In 8m (B) turn, the raider group scores a point. On the other hand, if any raider is caught by the anti- raider, or if the raider discontinues chanting ‘Kabaddi, Kabaddi’, he/she is declared out and a point is scored by the anti-raider group. The game is played in two halves of 20/20 minutes for male and 15/15 minutes for female. There is an interval of 5 minutes in the middle of the play. After the interval, the raiders become the anti-raiders and anti- raiders become the raiders. The team which scores the highest number of points at the end of the game is declared as winner. This game requires a rectangular court 12.5 x 10 m for male and 11 x 8 m for female. There should be a sitting block of 8 x 1 m for male and 6 x 1 m for female at out of the end line of both courts. The sitting block should be at a distance of 2 m from end line. 170

Basic rules of Kabaddi Game 1. This game requires a rectangular court 12.5 x 10 m for male and 11 x 8 m for female. 2. The court is divided into two equal halves by centerline. 3. For the Kabaddi game, teams with 12 players in each should be registered. Among 12 players, 7 players play the game and 5 players remain outside as extra players. 4. The game starts with toss and the toss winning team gets the option of choosing either the court or raiding. 5. With the signal of referee’s whistle, the raider has to start raiding within 5 seconds immediately and it should continue till the raider is in opponent’s court. 6. If the raider stops chanting or discontinues it and could not cross the balk line, the raider is out and the anti-raider team gets 1 point. 7. If any player goes out of the court during playing time then he/she is out and the opposing team gets 1 point. 8. During the count or during trapping, all the anti-raiders who touch the raider get out or become pursued if the raider escapes and touches the balk line. In this situation, the raider team scores as many as the numbers of anti-raiders become pursued. 9. Normally, the lobbies are not part of the court but during struggles, the lobbies can be used as part of the court. 10. During the play, each team scores one point and revives a player for each opponent who is out. 11. The players, who are out, will be revived in the same order in which they are out and again enter into the court. 12. If all the players of the team are out of the game or pursued before the specified time, lona is given. The leader of the team can declare a lona even if only 1 or 2 players are left. A lona allows all the players that have been out to come in the court to resume the game until the playing time is over. In this case the opponent team gets 2 points. It also gets 1 point for each player as extra. If there are 2 players left, the opponent gets 2 points more. 13. The team that scores more points during specified time wins the game. 7. Kho Kho Kho Kho is a chasing game played between two teams of nine players in each. One team is the chaser team and the other team is the runner or defending team. After a certain time, runners play as chasers and chasers play as runners. After nine minutes of play, there is an interval of five minutes and the play resumes for nine minutes after the interval. Whichever team scores more points in this time is declared as 171

winner. When the active chaser gives a Kho 30cm 30cm 30cm 16 m LOBBY to passive chaser from the back, the passive chaser becomes an active chaser and runs 30cm 2.75m immediately to touch the runner. It can be 2.50m played in many ways. Here, we will learn to 2.30m practice the Kho-Kho played in a rectangular 2.30m ground. Skills of Kho Kho Game The game Kho Kho is a simple but very fast 32 m game. It requires great fitness, ability, speed and stamina. The players require efficiency in 1.5 m LOBBY various skills like chasing, running etc. Only after having lots of practice of such skills, one 2.50m can be a good player. Here, we will learn to practice chasing and running skills. A. Chasing skill 2.75m Eight chasers out of nine chasers squat in 1.5 m the marked squares in the centre lane. Each 19 m adjacent chaser squats in the centre lane facing the opposite direction and the other one stands next to the post as an active chaser. Runner team is divided into three groups of three in each group. The first group of runners enters into the court to play the game and other groups sit in the lobby. As soon as the referee gives the signal to start the game, the active chaser chases the three runners to make them out by touching one or all of them. During the play, the active chaser touches one of the passive chasers on the back and gives a ‘Kho’ at the same time. Then the one, who gets ‘Kho’ becomes an active chaser and the one, who gives the ‘Kho’ sits and replaces him/her. In this way, the chasers try to touch the runners and make them out. If one runner is made out then one point is scored. If the chaser could make three runners out then the next group of three runners comes into the court before the ‘Kho’ is given. In this way, the chasers make the runners out and score the points. The group of three runners keeps on coming into the court. This process continues for nine minutes. After nine minutes, the runner becomes the chaser and chaser as runner. This must be done within five minutes. 172

Again, the game continues for nine minutes. After nine minutes of play, there is an interval of nine minutes. After the interval, again both the teams play for nine minutes each as chasers and runners. Within this period, whichever team scores more point is declared the winning team. i. Giving Kho Giving Kho is another important skill in the game Kho Kho. In order to make the runners out by touching him/her, the active chaser gives a Kho to the sitting passive chaser from back by touching by hand and utters the word ‘Kho’ loudly. The action of giving Kho and uttering the word ‘Kho’ should be at the same time in every case. Generally, the Kho is given in three techniques: Simple Kho, Early Kho and Late Kho. Fake Kho also can be given. Fake Kho is a technique in which the active chaser just acts like giving Kho to the passive chaser but he himself continues to chase the runner. The active chaser gives Kho to the passive chaser who is nearer to the runner so that the new active chaser can touch the runner easily and the one, who gives Kho, sits on the same place. Timely and correct Kho makes the game easy for the chaser to make the runners out. Activities ^ The players should be divided into two teams. ^ The first team should squat in the marked squares in the center lane. ^ The next team should stand in a line beside a pole. ^ With the signal of instructor, Kho should be given and Kho giver should sit in the square and Kho receiver should give Kho to another. ^ The last Kho receiver should round the pole and go to sit at the back of the line. ^ Continuous execution of this activity develops the Kho giving skill in players. ii. Taking Direction While chasing a runner by the active chaser, the active runner either go straight ahead to the end post or gives Kho to any passive chaser depending on the movement of runner. In this condition, when a passive chaser receives the Kho, he/she should go to chase from only one side where he/she is facing. The chaser should not run by turning back. 173

Activities ^ The players should stand in a line inside the Kho Kho court. ^ Among them, one player should sit facing the opposite direction and the first player standing in line should give a Kho and replace him. ^ The Kho receiver should run ahead from the side where he/she is facing to join the line at back. iii. Around the post While chasing a runner by the active chaser, the active chaser is not allowed to change the direction. If he/she has to change the direction, either he/she should give Kho to another chaser or has to round the pole and change the direction. This skill is known as around the post. For this skill, early Kho, late Kho and fake Kho can be practiced. B. Running Skills The skill of running by not being touched by active chaser during the game is known as running skill. If the runner pays attention to the condition of chaser and runs crossing the central lane in zigzag manner, the runner can escape from the touch of chaser. In this way, the running skill can be practiced. During the play, the runner can run in any way but should not obstruct the chaser. If the runner practices single chain running and ring play, he/she can fake the chaser and be safe. Activities ^ All the players should stand in a line near a post of Kho Kho court. ^ When the instructor gives a signal, the players should run turn by turn and round the post, then should go back of the line and stand there. 174

Basic rules of Kho Kho Game 1. Kho Kho game is played in a rectangular court of 16 x 29m dimension. 2. Among the 12 players in a Kho Kho team, 9 players enter into the court to play the game and 3 players remain outside as extra players. 3. The game begins with toss and the toss winner is allowed to choose either chasing or running. 4. At the beginning of the game, all the chasers except one sit on the marked square facing the opposite direction, whereas remaining one called the active chaser stands near the post. 5. The active chaser is not allowed to cross the central lane from inside the post. He/she has to go around the post to go to the other side of the central lane. 6. Kho is given to a sitting chaser from behind. Sitting chaser is not allowed to get up from the squares until ‘Kho’ is given. 7. Along with ‘Kho’, the active chaser must replace the chaser and sit in the square. 8. If the active chaser touches the runner during the play or the runner commits a foul then chaser team gets 1 point. The chaser team scores 1 point for each runner who is out. In this game, only the chaser gets the points. 9. Once the active chaser chases in one direction, he/she is not allowed to change the direction or turn back until he/she crosses the post. 10. The active chaser should not obstruct the runner. 11. When a passive chaser receives the Kho, he/she should go to chase from only one side where he/she facing. 12. The game is played in two innings. Each team plays for 18 minutes in one inning; as runner for 9 minutes and as chaser for 9 minutes. The other inning starts after the nine-minute interval. In an inning, the teams are given 5 minutes interval to change their role and position. 13. The team that scores more points at the end of the game is declared as winner team. In case of a tie at the end of the second inning, an extra inning is played. If the score is still equal at the end of extra inning, then the team that scored more in a lowest time is declared the winner. 8. Cricket Cricket is a bat-and-ball game. It is played between two teams of eleven players. Cricket game is played on a cricket field. At the centre of the cricket field, there is a pitch with 2.64 meters width and 20.12 meters length. 3 stumps are put on each 175

side of the pitch. In the game, one team is batting team and other is fielding team. The batting team attempts to score as many runs as possible, whilst the fielding team attempts fielding. At the start of each game, two batsmen and eleven fielders enter the field to play the game. The game starts when the bowler delivers the ball from one end of the pitch to other towards a set of wooden stumps. If a batsman is out, another batsman should come to the field. A cricket match is divided into two periods called innings. During an innings, one team fields and the other team bats. The two teams switch between fielding and batting after each innings. After either 10 batsmen got out or a set number of over is completed then the first innings is over. For the second innings, the two teams change their roles: batting team becomes fielding team and fielding team becomes batting team. Runs are scored by two main methods: either by hitting the ball hard enough to cross the boundary, or by the two batsmen swapping ends by each simultaneously running the length of the pitch in opposite directions whilst the fielders are retrieving the ball. The team that makes maximum runs wins the game. Basic rules of Cricket Game 1. The team that wins the toss is given option to choose either bating or fielding. 2. Without the acceptance of the captains of two teams and the umpire, the pitch cannot be changed. 3. The batsman can add up runs by running between the wickets. 4. If a fielder catches the ball hit by batsman before it touches the ground, then the batsman is caught out. 5. If the ball or the bat hits the bails and get dropped from the stumps, the batsman is considered out. 6. If the ball hit by the batsmen crosses the boundary line without touching the ground, 6 runs are provided. Likewise, if the ball hit by the batsmen touches the ground and crosses the boundary line, 4 runs are provided. 176

Word Meaning Dodge : avoid (someone or something) by a sudden quick movement Interval : break time Smash : move so as to hit or collide with something with great force and impact Substitute : a sports player nominated as eligible to replace another after a match has begun Recap S Games help in the physical, mental, emotional and social development of an individual. S Games play an important role for enhancing our physical aspect as well as decision taking ability. S Volleyball is a team sport in which two teams comprising of six players in each play on a rectangular court of 9m breadth and 18m length. S The players should learn some basic skills in volleyball game such as Digging, Volleying, Servicing, Setting, Spiking and Blocking. S The service done by the player by throwing the ball up and striking with palm in order to send the ball over the net to the opponent’s court is known as overhead service. S Raising the ball near and above the net in order to make spike easy and effective is known as setting in volleyball game. S Football is a team game played between two teams consisting of 11 players in each. S Various skills are required to be learnt by the football players like kicking, trapping, passing, heading, dribbling, goal keeping, tackling etc. S The act of moving forward with controlling the ball and dodging the opponents in order to take it to the desired destination is called dribbling. S Goal keeping is considered as one of the main skills among defensive skills. S Basketball is played by two teams of 5 players each on a rectangular court. S There are various skills to be learnt by the basketball players such as Dribbling, Passing, Shooting and Pivoting. S Kabaddi is a chasing game played in a court by two teams having 7 players in each. S Kho Kho is a chasing game played between two teams of nine players in each. S Cricket is a bat-and-ball game. It is played between two teams of eleven players. 177

EXERCISE Answer the following questions. 1. Differentiate between the bounce pass and one handed pass in basket ball game. 2. Draw a diagram of volleyball court and label its parts with measurement. 3. How Kabaddi is played? 4. How many players are there in a port ball team? What is the duration of this game? 5. What are the basic skills of volleyball game? 6. What are the skills to be used by goalkeeper to prevent ball from being goal? Write. 7. What is dodge ball game? How many players are there in a team of dodge ball? 8. What is setting in volleyball game? 9. What is the importance of dribbling in football game? 10. What is the importance of setting in volleyball game? Write. 11. What should be considered while Throw In? 12. Write any two basic skills of football game. 13. Write any two rules of cricket game. 14. Write any two rules of dodge ball game. 15. Write any two rules of football game. 16. Write any two rules of Kho Kho. 17. Write any two rules of volleyball game. 18. Write down any two rules of football game. 19. Write down any two rules of port ball game? 20. Write down any two skills of basketball game. 21. Write the method of overhead service in volleyball game. 22. Write the skills of Kho Kho game. 178

Unit Athletics 6 Introduction The activities such as sports and exercise that require physical skill and strength are called athletics. In the other word, the combined form of the activities of walking, running, jumping and throwing is called athletics. The walking and running events are performed in the track whereas jumping and throwing events are performed in the field. Thus, it is known as Track and Field event. Somebody with athletic ability is called an athlete. A person who is good in athletics can do well in other games too because athletics develops physical fitness and stamina in the body. As athletics covers all the activities such as walking, running, jumping and throwing, it is considered as the basic activities for all the games. Thus, all the children should be involved in the various activities of athletics. Here, we will learn to practice Long Distance Running, Relay Race, Long Jump, High Jump and Shot Put. 1. Long Distance Running The running that is longer than 1,500 meters is considered a long distance running. In order to run for a long distance, there should be good blood circulation, respiration and development of muscles. In long distance running, the runner should increase the speed at the last stage of the running. The long distance runner should have great zeal, courage, energy, self-confidence, physical and mental balance. The long distance running includes 3,000 m, 5,000 m, 10,000 m and marathon race (42.195 km). It needs continuous training and exercise to participate in long distance running. 179

2. Relay Race A race in which a team of four runners takes part in the race is called relay race. There are 4 runners in a team. From the beginning of the game, the first runner should hold a baton and run to complete the distance which he/she has to complete. When the first runner completes the running, he/she has to pass the baton to another runner to run. In this way, once the baton is received from the first runner, the second runner completes running his/her specified distance to pass the baton to the third runner. The third runner again does the same as the second one and passes the baton to the fourth runner. The fourth runner runs and completes the running to finish the race up to finish line. In this way, all the four runners have to run and complete the specified distance in the relay race. Whichever team’s fourth runner completes the running first at the finish line is declared as winner team. There are mainly two types of relay race. They are 4 x 100 m and 4 x 400 m. In 4 x 100 m relay, a runner has to run for 100 m and total running distance is 4 x 100 m = 400 m. Likewise, in 4 x 400 m relay, a runner has to run for 400 m and total running distance is 4 x 400 m = 1600 m. For relay race, the whole distance of track is marked by three baton exchange zones. Baton exchange zone is measured at 20 m each and the pre zone is of 10 m. The baton should be exchanged within a 20 m zone. The pre zone is for accelerating for the runner before receiving the baton from the coming runner. Size of Baton The baton is made up of a hollow wood like bamboo or polythene pipe or some other light metal. It should be 28 cm to 30 cm long. Its circumference should be 12 cm to 13 cm and its weight should not exceed 50 gms. Technique of holding baton while starting the running The first runner should start the running from crouch position with a baton in the right hand. The runner can use any one of the comfortable methods of holding the baton. While taking the crouch position to start the race, the starting line should not be touched but it does not matter even if the baton crosses the line. 180

Technique of passing the baton It is the responsibility of the passer to get the baton successfully into the hand of receiver who is not looking back during the exchange. There are two techniques of passing the baton in relay race. They are: Up-sweep technique and Down-sweep technique. a. Up-sweep Technique In this technique, the baton passer brings the baton up towards the hand of the awaiting runner. The waiting runner holds the hand back with thumb and four fingers making a ‘V’ position. The passer must push the baton as far as possible into this ‘V’. b. Down-sweep Technique In this method, the baton passer brings the baton down towards the awaiting runner’s hand. The waiting runner holds the hand back and grab the baton by the upper three of the fingers. Activities ^ Divide the players into pairs. ^ Any one from each pair should be provided with baton and made stand about 20 m to 25 m back. ^ The baton holder should run forward carrying a baton and the other player of the pair should get ready to receive baton. ^ When the baton holder arrives near about, the other player should also run keeping the right hand back getting ready to receive the baton. ^ The baton holder should pass the baton and the other one should receive it properly. ^ While passing the baton, both should run looking forward. Basic rules of Relay Race 1. There should be 4 runners in a relay team. 2. The runners are not allowed to change their track in 4 x 100 m relay. 3. Baton should be passed only in the exchange zone. 4. Baton should not be thrown. It should be passed in a right manner. If the baton falls on the ground, it should be picked up by the one, from whose hand the baton fell down. 181

3. Long Jump Long jump is a kind of jump in which a competitor tries to cover as much distance as possible. In this field event, a player steps on the take- off board with a run and jump a long distance. The distance covered by the player is measured and the ability of the person is decided. For a better long jump, it needs a good coordination of leg, hand and state of body. It also requires a fast running, good take-off, jumping high and proper landing. Steps of Long Jump The series of actions performed in a long jump are known as steps of long jump. There are four steps in long jump namely: Approach Run, Take-off, Flight and Landing. a. Approach Run In order to cover a long distance, little more speed is necessary. The players run on the runway before attempting the long jump so that they can gain much momentum before take-off. Such action of running on the runway before attempting the jump is called approach run. The approach runway is 30 m to 40 m in length. In the beginning, the player should run slowly and then accelerate the speed gradually as the Take-off board comes closer. b. Take-off The act of leaving the ground from the take-off board by one leg when a jump is attempted after running on the runway in speed is called take-off. Three or four steps before the take- off, should be adjusted for the take-off. After stepping with the take-off foot on the take-off board, the other leg should be kicked in front and leave the ground. For the proper and effective take-off, the players should pay attention to the length of the last step. It will be easier for the beginners to practice it if they count the steps from the take-off board towards the runway and run according to the steps and practice take-off. 182

c. Flight The state of flying forward and upward in the air after the take-off until the landing in long jump is called flight. Once the players fly up from the take-off board then they should try their best to cover as much distance as possible. If the players take steps in the air by maintaining balance and coordination with leg, hand and body, they can cover a long distance. The beginners can practice it from a higher place or a bench. d. Landing The state of touching the ground on landing area with both legs after flight is called landing. At the time of landing, the legs should be extended as forward as possible and should be a foot apart. The hands should be pulled forward and the legs also should be kicked forward. The landing should be made on both legs. When the players are about to land their feet in the sand pit, then the feet should be brought forward and simultaneously try to push the body forward as well. Activity: 1 ^ Step with left foot near the take-off board and run 20 m on the runway towards approach as if you are running for the long jump. ^ Mark the 20th step. ^ Put the left foot behind the mark and run 20 steps then step on the take-off board with your left leg. ^ If your take-off foot is right then change the position of leg. Activity: 2 ^ Keep a 30 cm to 40 cm tall box, bench or any hard material. If a springboard is available then it is much better. ^ Run a few steps and take off from it and jump high. ^ When you are about to reach the maximum height then stretch your legs and hands backward then bring them forward for landing. Basic rules of long jump 1. The players should take-off by one leg. 2. The take-off board should be fixed on the ground 1 m away from the pit. 183

3. The players should not cross the take-off board at the time of take-off. 4. A competitor is given three chances to jump. 5. The runway for long jump should be 1.22 m wide and 40-50 m long. 6. The pit should be 2.75 m wide and 9 m long. 7. The take-off board should be painted white. 3. High Jump High Jump is a track and field event in which the players run forward to gain momentum and then jump over a horizontal pole. In this event the players try to attain maximum height. A player with tall body and strong legs can comparatively perform high jump effectively. In the high jump, the player builds up momentum by running about 20 m distance to throw the whole body in the air and crosses a bar. After crossing the bar, the player lands on a sand pit or a safe landing area. There are various styles of high jump. For example: Scissors style, Straddle style, Western roll style, Eastern style, Fosbury Flop style etc. The competitors are free to select their style. Steps of High Jump For a better high jump, a series of actions should be performed. They are called the steps of high jump. Here, we will learn to practice only the straddle style of high jump. There are five steps in it such as: Approach Run, Take Off, Flight, Clearance and Landing. a. Approach Run In order to jump a maximum height, little more speed is necessary. So, the players run about 20 m in semi- circular high jump runway to gain much momentum for high jump before take-off. Such action of running on the runway before attempting the high jump is called approach run. If a player is taking off on the left leg then the approach should be from the left side at 35° to 45° angle. Running from 7 to 9 steps distance is appropriate for high jump. 184

b. Take Off After the approach run, the players leave the ground to jump towards the crossbar. This action is called take-off in high jump. The player himself/herself has to decide the take-off foot. The take-off foot should be planted at an angle of 45° to the cross bar. It is better to take-off about one meter ahead of the cross bar. At that time, one leg should be kicked high up and the other should make an effort for take-off. c. Flight After the take-off, the movement performed in the air is called flight. During the flight there should be a good coordination of hand, leg and body. It is the state after leaving the ground until landing in the landing area. At the time of flight, the take-off leg should be kicked with an effort and the body should roll over the crossbar. d. Clearance The action of clearing or crossing the cross bar without touching it is called clearance in high jump. At this time, the take-off leg comes after the stomach straddles the bar. After crossing the bar the other leg and hand cross the bar. e. Landing The last step of high jump is landing. After crossing the bar, the player should land safely in the landing area. For a safe landing, the landing should be made on the right side of the body. The right arm should be bent and made it tight to roll on the shoulder. Activities ^ Make the landing area soft and safe by using landing mat or putting fine sand in the landing pit. ^ Line up in a line and start high jump with a low height. ^ Once the high jump skill is properly learned then increase the height of crossbar gradually and practice more and more. Basic rules of high jump 1. The player must take-off by one leg. 185

2. The player should clearly cross the bar even if it is touched. The cross bar should not come down before the player leaves the landing area. 3. A competitor is given three chances to jump and cross the bar. If he/she fails three times successively to cross the bar, he/she is disqualified. 4. The high jump runway should be marked by 20 m radius. 4. Shot Put Shot put is a track and field event in which contestants compete to throw a heavy metal ball as far as possible. There is a need of physical force, power, speed and movement of the body in shot put sport. The shot should be a metal ball. Normally, it is of iron with 2.7 kg to 7 kg weight. The contestants should hold a shot in the hand between the thumbs and the fingers then throw it as far as possible from over the shoulder. Steps of Shot Put Shot put also requires some important series of actions to be performed while playing. They are called the steps of shot put. There are five basic steps for shot put such as: Holding, Stance, Gliding, Throwing and Reverse. a. Holding The technique of gripping the shot is called holding. The player should hold the shot in the hand between the thumb and the fingers. The weight of the shot should rest on the fingers and the thumb. The shot should be held against the neck over the shoulder and near the collar bone by raising the elbow so that it puts effort on arm. b. Stance Stance is the position in shot put sport in which a player holds the shot and gets ready for gliding inside the throwing circle. The player should turn the upper part of the trunk slightly backward. The left hand should remain in front of the chest. If the player is right handed then the right foot should take the weight of the body 186

and the toe of the left foot should be placed a little in front. The left foot should touch the ground with its toe only. c. Gliding In the shot put sport, the players need to produce momentum in the shot put ring. For this, they have to glide instead of running or jumping. In the gliding step, a player should glide his/her right foot till the left foot reaches near or in front of the circle, just behind the stop board and the right foot in the middle of the circle. The player’s weight should be on his/her right leg and the right knee should be bent. Then, with a forceful drive the ball is thrown. d. Throwing After the position is taken as in the gliding step, the shot goes to the throwing sector. It is called throwing. The entire right side is lifted to give force in throwing the shot and the shot is released from the hand. In this step, the body weight is shifted totally to the left foot. At the time of shot put throwing, the players are allowed to touch the stop board from the inner side and front side but are not allowed to touch or step on it. e. Reverse During the throwing shot, the body weight is shifted to the left foot. At once the shot is thrown, in order to keep the body in balance; the body should be turned back. This is called reverse. Reverse is necessary to maintain balance and prevent going over the stop board or going out of it. Basic rules of shot put ^ The players are not allowed to go outside the circle until the shot touches the ground. ^ The players must not cross or place the leg on the stop board. ^ They must go out from rear side of the circle. ^ The shot must fall within the throwing sector. ^ Three throws are allowed to each player. The best throw is recorded for the result. 187

Physical Exercise for Athletics Athletics is the basic activity for all the physical activities and learning sports skills and their demonstration. It is important for developing capacity, strength, speed and tolerance. It includes the activities of walking, running, throwing and jumping. Before attempting any athletic event, it is necessary to do some supporting activities and physical exercise for warm up. Some physical exercises for athletics are as follows: a. Straddle Jump e Make a group of players consisting of 10 members. e Among 10 players, 5 players should stand leaning forward in a row and remaining 5 players should run a few steps, make a jump and cross from over of them one by one. e When the turn completes, they should change their position and role. b. Exercise of legs in pairs e The players should be divided into pairs. e Both the members of a pair should sit together facing each other with their soles touching each other. e Both of them should hold each others’ wrist. e They should not bend their knees. e Then, they should pull each other with hand and push with feet. e Do it for 30 to 35 seconds and take rest for a moment. e Repeat it for 10 to 15 minutes. Word Meaning Momentum : the quantity of motion of a moving body Sole : the undersurface of a person’s foot Tolerance : willingness to accept behaviour and beliefs that are different from your own Zeal : great energy or enthusiasm 188

Recap S The combined form of the activities of walking, running, jumping and throwing is called athletics. S The walking and running events are performed in the track and jumping and throwing events are performed in the field. Thus, athletics is also known as Track and Field event. S Long jump is a kind of jump in which a competitor tries to cover as much distance as possible. S The four steps in long jump are: Approach Run, Take-off, Flight and Landing. S The five steps in high jump are: Approach Run, Take Off, Flight, Clearance and Landing. S Shot put is a track and field event in which contestants compete to throw a heavy metal ball as far as possible. S There are five basic steps in shot put. They are: Holding, Stance, Gliding, Throwing and Reverse. S Baton is a stick used by relay team. EXERCISE Answer the following questions. 1. What do you mean by athletics? 2. What is relay race? 3. How baton is exchanged in relay race by upsweep technique? 4. Mention the steps of shot put. 5. What are the major rules of relay race? 6. What are the techniques of baton exchange in relay race? 7. What do you mean by long distance running? What types of races are included in long distance race? 8. What is baton? 9. What is down sweep technique? 10. Why athletics is called ‘Track and Field’ event? Write. 11. Why landing has vital role in long jump? 12. Why reverse is important in shot put? 13. Write about approach run in long jump. 14. Write different steps of high jump. 15. Write down the four games of athletics. 16. Write the steps of long jump. 189

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A Set of Model Question Issued by CDC, Nepal Health and Physical Education Grade: VIII Full Marks : 30 Time: 55 minutes Attempt all the questions: (10 x 2 = 20 Marks) Group - “A” (Health Education) 1. Write down any two functions of circulatory system. 2. Write down any two measures to keep your body healthy. 3. What is marasmus? 4. How is hepatitis B transmitted? Write any two modes. 5. Write down any two precautions which are to be followed by a diabetic patient? 6. Write any two effects from unsafe abortion on body. 7. Write down any two measures to prevent alcohol use. 8. What is recycling of waste? Write down any one example of recycle. 9. Write down any two symptoms of altitude sickness. 10. Write down any four health services which are provided by Nepal government. Group - “B” (Physical Education) 11. Which game requires the exercise of waist? (1) OR Which game requires the exercise of arms? 12. In which situation eyes right is performed in drill? (1) OR In which condition the troop is made dismissed in drill? 13. Which part of body is influenced by PT No. 2? (1) OR Which part of body is influenced by PT No. 3? 14. Which part of body is benefited by Makarasan? (1) OR Which part of body is benefited by Halasan? 15. Write down any two rules of football game. (2) 16. Write down any two skills of basketball game. (2) 17. Write down the steps of performing long jump. (2) OR Write down the steps of performing shot put. 192